WTC Announces Hiatus for Malaysian Events
World Triathlon Corporation (WTC), owners and operators of the Ironman and 70.3 event brands, announced earlier this month that it will not host any races in Malaysia during 2011. WTC is currently seeking new partners and venues that will improve the quality and production of events within the country and hopes to introduce new races in 2012.
“Malaysians have shown tremendous enthusiasm for Ironman events for more than a decade and we appreciate their continued support,” said Murphy Reinschreiber, WTC’s managing director of Asia-Pacific. “We hoped to produce at least one event in 2011, but circumstances beyond our control require that we wait until at least 2012. Our decision is not a reflection of the support we’ve received from athletes, local communities, sponsors or the government. We are talking to potential partners and inspecting innovative courses to offer improved events in the future.”
Past Malaysian events include Ironman Langkawi Malaysia, which was produced for 11 years, and Ironman 70.3 Putrajaya, which took place in 2009. Competitors looking for alternative events should visit www.ironman.com for the complete 2011 Ironman and 70.3 event schedules.
Athletes and media are advised that WTC is the sole resource for information about Ironman and 70.3 races in Malaysia. Information coming from any other source is not authorized. Additional information and details will be posted to www.ironman.com as they are available.
Update 7 Oct: The first 500 Full Series(4 events) sign ups will get a personalised Series Finisher Medal upon completion of your events! (This is on top of the extra 10% discount you will receive) so What are you waiting for Register yourself here
Hey all, its been a wonderful weekend with all the exciting happenings, Lawrence came down to SG to finish his last series of the Tri-Factor which happened last 12hours ago and now he is on the plane back home, He sure have come a long way from his days of running.. and certainly I can see him improving over the months.. only thing is he is always complaining on his weight, shoes etc etc.. This was his first 10k (Run only event) and he has his hopes on doing a sub 1hr 10k, well I told him just follow me and I will help pace him throughout the race.
A short Race report for today run with Lawrence, met the usual suspects of the running local scene (Taha, Jacky O, Claudia, Jonathan, Kim Lai, and the Oakley Yellow Fellow team) Lawrence was feeling nervous and was fiddling with all his gadgets, get this he was starting his RCX5, GPS clipped on his race belt, Samsung S2 with Strava turned on, he looks like he is carrying a super computer if you ask me, I bet if you ask him any algebra question all his gadget will be able to churn out an answer for you.
Bang gun went off, the 10k runners totaled not more than 500 runners. Lawrence was not at sight after the flag off, I was wondering if he was being bogged down with all the equipment he was carrying or was it me that ran too fast, I kept pace thinking I was doing a 5:30pace which I wanted.. but upon reaching 5km mark, I glanced at my watch and it hit me, It showed me 22mins, I went “OH NO” this definitely will kill me later in the run, and yup it did, KM7, 8 and 9 hit me the most, I felt as if someone was pinching my butt (I swear to god) it was actually my ITB band acting up. So at the last U-turn running back to the end point I saw Lawrence which was about 30m back. I told him lets pick up the pace with me swirling my fingers in the air, I hope other runners dont mistaken me for pointing a middle finger a them. I picked up my pace to (what I think is 5min) but actual fact is 8min LOL, about 10m nearing to the end point, Someone shouted “HEY SEOW EH” (meaning hey, crazy fella) and then sped past me like Road Runner and Coyote .. I was totally dazed and it was Lawrence seizing the surprise elements and sprinted pass me with a big smile, we both came in at 58Mins for a 10.5k run, It was a good day for a run and the weather was perfect in every way. Well Good luck to Lawrence on his coming Powerman in 2 weeks time.
I really have to say Awesome preparation by the organizers throughout the whole Tri-Factor 2013 series, they have been accommodating (me for forgetting to pick up my race pack), rescheduling the race event after the haze and more importantly the quality of the race. Oakley Singapore is also one of the main sponsors and I am surely glad to see them as a main sponsors cause they really have been helping people understands the importance of good optics by conducting workshops introducing and explaining the features of Oakley against other XXX brands, I for one have been a user of Oakley and no other when it comes to sports (well, ok Rayban for lifestyles)] I see no other brand of optics that come close and mind you I am not sponsored by them. Check out their FB page they sure are doing alot of give away
Facebook: Oakley Singapore
Anyway the results for Tri-Factor Series will be out soon and you can check here for the 2013 results when it is out, at the moment it is still the 2012 (ahem wonder who stands at the 40th place with a 52min timing. (Click if you are interested to know).
If you guys would like to know the Tri-Factor 2014 series will be featuring a very SPECIAL MEDAL for the four series, OK you seen it here first on my blog, Do spread the word around for this and I am sure this is gonna be a sell out event next year.
And when you have done all four events you can combine the medals into this Gigantic medal which you truly deserve.
If you have been following my Instagram, you would have seen this first thing in the morning before the Tri-factor event, and I already have questions asking me how come there is a fifth medal !!?? AHHH … good question that is if you finish the whole series under 7 hours, you get to engrave your name on that as well. … Just kidding, that last medal will be presented to you as a token (instead of the T-shirt series featured on Lawrence on the top picture) for the FULL COMPLETION of all the event, but wait, get this, when you signup as one of the first few hundred (yet to confirm) you will get free engraving up to 15 alphabets on the token. So wait for my posting on the registration dates as I am waiting for more information soon.
Thank you POKKA for being the main sponsors for this event. I am leaning towards drinking Pokka more than 100+ these days, must be the after taste and the feeling of renewed energy after every gulp, it taste good and even Lawrence and Jason is hooked on it, Sponsors for 2014 so I can get unlimited supply for my training? LOL..
Formula for winning performance! Pokka Sports Water’s effective formula helps replenish your body’s lost fluids and electrolytes for long lasting hydration. Specially formulated with Branched-Chain Amino Acids (BCAAs) and Citric Acid that are essential to the human body; studies show that these ingredients can assist in recovery from muscle fatigue during & after exercise, help to increase athletic endurance & mental clarity, and are needed for maintenance of the muscle tissue.
Pokka Sports Water is more than just a thirst quencher but a drink for all occasions, be it exercise, play, dining or work. Now with Carbonated and Non-Carbonated version, this refreshing isotonic drink provides an effective hydration plan during and after long trainings and races!
Tri-Factor triathlon is the last series on their competition which was held last Sunday on 18th August 2013, buddy Lawrence aka Laulang drove down south here to participate on his very first full Olympic distance and jittery even a little he was not. Color Run was also held on that weekend and I heard it was spectacular after my buddy Kah Wane participated in it, coming back with big gloats and color stained skin.
Anyway this is my race report for what I have to say was the hardest triathlon event that I have done, I would say that even my 70.3 event was easier than this and don’t go scratching your head but read on to understand why.
It was an early 4am and woke up to get ready, fixed myself a bowl of Oats with dried cranberry to fill my stomach for the long day ahead, I think I woke Lawrence up cause he was all groggy and still sleepy eyed (good for him). We then drove over to the race site at about 6am after picking up Eddy. We parked and ride to race site cause of wanting to warm up our legs before the race, Race official and volunteers was already there, Totally salute them for their dedication to this sport (I have the up-most respect to the volunteers always
We got our body marked even before the transition site open and I have to say THUMBS-UP organizers for being flexible in that, everything was organized and after body marking we were routed to the bike pen and volunteers was quick to point to where we were stationed.
Setup my T1 and T2 transition like I always do. but this year I am racing with a road bike instead of my tri-bike, it was always see familiar faces in the pen and talking to participants on the side.
Being the first wave to be flagged off, I surely feel the pressure knowing that I will surely be clobbered by the faster swimmers after the rest of the waves starts off, swim is not my strongest sports of the 3 and worst when I know I only trained one week before. “AIR HORN SIGNALS THE START” first 100m felt easy but this is whenmy nightmare begin, after the first buoy I felt the sea kinda swallowed me whole and turn me inside out spitted me out and swallowed me again. I am talking about the current (I never anticipated such a strong current before)
swimming from one buoy to the other seems like it takes forever, that’s where it hit me.. the current was pushing me back. One stroke forward and two stoke being pushed back. ( I feared for my life honestly) I swam like a dog to gain composure. then after finishing my first lap, I didn’t rush to do my second like I always do.. took my breath looked at my watch and it was 22mins for 750m.
I have in my mind the thought of quitting as I know I am going to either kill myself on the swim or just drown in the swim. Told myself to HTFU and jumped in to do my 2nd lap. felt the current even stronger and the same thoughts goes over and over my head again, *QUIT OR DIE* by the time I got to the second buoy again. the red cappers has surpassed me, I know I am seriously behind my target of 40min. I kicked my head into commando mode and told myself I didnt came here all the way just to quit, I changed tactics and swam breast stroke under water and glide to the finish.
Came into T1 and I certainly took my time to transition, I totally lost all my leg power cause of all the kicks just to push me to the swim finish line. did short stretches and took in water and gel. I know I was one of the last to come in cause all the bike on my group was gone. That sure wont deter me from giving up.
Bike was a crazy fast 6.6km course. Lots of complain on this bike course because why on earth would you place a water station in the middle of the course with cups and NO ONE HANDING IT OUT? i mean its OK to hand out cups cause I would use it to splash over myself, but your guys was just sitting down chatting. (totally not cool) , having no ODO on my bike I relied on memory of the 6 laps I was doing, I wasn’t sure how fast or how slow I was going but I just give it my all until the last 500 meters where I crank my gear up to loosen my muscle, All I cared was just the run ahead to gain time. Bike and Run is my strongest leg anyway.
It is funny how after 2 weeks I found a cure to my Plantar fascistic and I crammed all my training into two weeks but it was all worth it.
Coming into T2, I packed my gel and drank more to hydrate myself. I had no HRM on me, just my trusty Timex to tell me how long I have been going, and looking at my watch it was already 2hr 23mins gone. , The run was pretty much a standard 5km x 2 loop and I ran I stop I ran I stop , drink drank drunk and boom finish line.
When I was running in to the finish line there was this weird guy shouting at the volunteers, at one point he was cycling down with his kid down the runners lane (he is not one of the participants, just some leisure guy visiting East Coast) he was in a shouting match with the security personnel but not sure what it was about, hope things turn out fine for him.
The event organizers should buck up on their water stations, I heard from previous participants that “Last Year” they ran out of water, and so happened again this year, tsk tsk tsk, when I was running my last lap, I know cups was used up and they were asking racers to put back the used cups. My way to save the environment was, I squished the cap and place it on my race belt, when I reach the next station just before, I opened it up and asked them to pour it in.
Overall event was well organized, hope to join next year event if time permits.
My official timing came as such, It is my worst swim time by far and I have faced my fear now for now and overcome it. All I have to do is move forward and train for my swim. and swim alone.
Bike 1hr 24min ( I really dont know how many laps I gone to be honest)
Run 1hr 12min
Total time: 3hrs 37min not impressive and not proud of it, but I have no excuse as my training only started 2 weeks before and I have myself only to blame. Once I get my PF sorted out I can really go all out, but as of now I am still training but at only 40% capacity.
If you want to know your results please click here : Tri Factor Full Results
Organised by the Triathlon Association of Singapore, Cold Storage Singapore 2013 (CSSIT) is expected to attract a capacity crowd of 3,500, with participants as young as 7 years old.
Held over two days on 28 and 29 September at East Coast Park (Area E2), the International Triathlon Union (ITU) sanctioned event will feature a new non-competitive category – the Family Relay Challenge, aimed at promoting a healthy lifestyle for the family and encourage bonding through exercise.
To participate, children aged 10 and above are encouraged to form a team with their siblings and/or parents to complete the Mini Triathlon distance of 200m Swim, 10km Bike and 2km Run for the honour of Singapore’s “Best Triathlete Family”.
Various categories of different difficulty levels are available for triathlon beginners and experienced alike. The Mini Triathlon category will take place on Saturday, 28 September along with other categories such as the Sprint Triathlon (750m Swim, 20km Bike and 5km Run) and the Kids Triathlon (various age groups and distances, see below for detailed info).
The scene is then set for the participants of the Standard Distance category on Sunday, 29 September, where they will complete the Olympic distance of 1.5km Swim, 20km Bike and 10km Run . Winners in the Elite and Junior Elite Categories, will gain points for their ITU World ranking and get to win a total prize money of USD$10,000.
Register now at www.triathlon.sg. TAS will donate S$1 for each race entry and all proceeds will go to TAS’ adopted charity, the Singapore Children Society. Registration for the CSSIT will close on 25 August 2013.
I have a special promo code for my readers: do key in for a Discount code for 20% : EBSIT1309
let me know if it the discount works, see you guys on Race Day and Happy Training
|Date||: 28 – 29 September 2013|
|Time||: 7:30am to 16:30pm|
|Venue||: East Coast Park (Area E2)|
|Nearest MRT Station
Cold Storage Supermarket
Triathlon Association of Singapore
28 Sep (Saturday)
Boys/Girls (7 – 9 Years old)(100m Swim, 5km Bike, 1km Run)
Boys/Girls (10 – 12 Years old)(200m Swim, 10km Bike, 2km Run)
Boys/Girls (13 – 15 Years old)(200m Swim, 10km Bike, 2km Run)
Open Men/Women (16 – 44 years old)
Veteran Men/Women (45 years old & above)
Open/Mixed Relay (16 years old & above)
*NEW Family Fun Relay (10 years old & above)
Boys/Girls (16 – 19 years old)
Open Men/Women (20 – 44 years old)
Veteran Men/Women (45 years old & above)
Open/Mixed Relay (16 years old & above)
*NEW National Championships Juniors Boys/Girls (16 -19 years old)
29 Sep (Sunday)
18 – 24 Years Old Men
18 – 24 Years Old Women
25 – 29 Years Old Men
25 – 29 Years Old Women
30 – 34 Years Old Men
30 – 34 Years Old Women
35 – 39 Years Old Men
35 – 39 Years Old Women
40 – 44 Years Old Men
40 – 44 Years Old Women
45 – 49 Years Old Men
45 – 49 Years Old Women
50 – 54 Years Old Men
50 – 54 Years Old Women
55 – 59 Years Old Men
55 – 59 Years Old Women
60 Years Old & Above Men
60 Years Old & Above Women
Open/Mixed Relay (18 years old & above)
*NEW National Championships Open Men/Women (18 years old & above)
Love to cycle? Love to run? – Then Run it, Bike it, Du it. Come and join in this year’s Singapore Duathlon National Championships at the scenic East Coast Park. From first-timers to the elite, the Singapore Duathlon is a race for everyone!
Schools all over will battle it out to be crowded Inter-School Champion and Clubs will go head to head for the Club Competition Trophy.
Who will be crowned this year’s Singapore Duathlon National Champion?
Registration & Fees
|18 – 29||18 – 29||20 – 39||20 – 39||16 – 19||16 – 19|
|30 – 39||30 – 39||40+||40+|
|40 – 49||40 – 49||Sprint Relay 16+|
|Standard Relay 18+|
|18+||18+||8 – 9||8 – 9||12 – 13||12 – 13|
|10 – 11||10 – 11||14 – 15||14 – 15|
|Kids Relay||Youth Relay|
Perks and Prizes
If you are looking to register, click on the big Red button under “Registration & Fees”
It is the last week of the 100th Anniversary of the Tour De France and today (Stage 17) is one of my favorite stages which is the individual time trial. As I have mentioned this month will be dedicated to the Tour De France.
For all cyclist we all need to know the basic hand signals when we ride as courtesy to other road users, unless you have invented a signaling mechanism on your bike we still use good old hand signal. So check out the hand signal that all cyclist should know.
Right/left turn: Arm straight out to the side you’re turning. (It’s more common than the old cycling manual bent arm.)
Slowing or stopping: Hand down low, palm side out. Hand on butt is also common.
Runner or car door on the side of the road:Tap side of your leg and point, or point to the side and swing arm behind back.
Shaking hand at waist: Pothole, roadkill, nails, rough surface, anything you want to avoid. Always yell “GLASS!”
Wave: A nice gesture to thank cars or pedestrians for letting you go.
Wave forward: To cars: It’s safe to pass. To other bikes: Go ahead, you’re riding faster than I am
*Special Situation Signals*
Middle finger: Only for when someone intentionally (1) threw something at you (2) almost ran you over. (Use with caution.)
*Special Situation Signals*
Hand out to side, wrist bent: What the *#&^ are you doing?!
*Special Situation Signals*
Simple point followed by thumbs-up: As if to say, “That girl is pretty” or “That’s a good restaurant.”
Thanks to Oliver Baker for his Illustrations. This was shared by Jené Shaw in Triathlete.com
The Cold Storage Singapore International Triathlon is back, and the registration is open from today onwards, Do sign up now to enjoy Early Bird Rates, Do not that Early bird rates ends at 14th July 2013. So What are you waiting for. Lets Go !
Race Date: 28, 29 September 2013
Venue: East Coast Park Area E2, Angsana Green, Singapore
|Early Bird Period||Normal Period||Late Period|
|3 July to 14 July||15 July to 18 August||19 August to 25 August|
|Standard (18 and above)||$113||$148||$183|
|Sprint (16 and above)||$91||$101||$117|
|Mini (16 and above)||$53||$59||$70|
|Kids (10-15 years)||$40||$49||$60|
|Kids (7-9 years)||$40||$49||$60|
Our Adopted Charity Organization: Singapore Children’s Society
Our Pledge: A $1 Donation will be made for every individual registration, A $3 donation will be made for every relay registration.
Our Beneficiaries: Singapore Children’s Society, 1000 Enterprises for Children in Need Programme.
What is included with your registration?
- A Timing Chip (Comes with strap). This is to be worn on your ankle to record and program your overall race timing result. This timing chip is personalised, and should not be exchanged with others. Please note that this is a loan item, andd must be returned back to the organizer after the event. A fee of $50 will be charged for any lost chip (and Strap).
- One (1) Security wrist tag. This is to be worn around your wrist, and will allow you entry into the secured Transition Area.
- Two (2) Race Bibs (Comes with safety pins). This is your personalised race number for identification purpose, and should not be exchanged with others.
- Three (3) number tags (For Cyclist only). This is to be displayed in front and on both sides of your helmet, for identification purpose.
- One (1) Bicycle number flag. This is to be properly secured to the seat post of your bicycle, for identification purpose.
- One (1) Limited Edition Swim Cap (For the Swimmer). To identify your wave start. Please do not exchange with others.
- One (1) Limited Edition Events Tee Shirt.
- Sponsor’s Products.
Upon Completion of race:
- One (1) Limited Edition Finisher’s Medal.
- One (1) race certificate.
- An exclusive race experience in the only international Triathlon race in Singapore, Sanctioned by the International Triathlon Union (ITU), and Proudly brought to you by Cold Storage.
Osim triathlon was replace by a new sponsor Cold Storage if you guys were not following the Triathlon scene in Singapore, In this little red dot, we are not able to squeeze in a Half Ironman event but also a couple of triathlon. As the running scene begins to pick up, it seems that we have a running event almost every weekend of the month. but as demand grows so does the registration fees.I am not sure I am looking forward to any races till the end of the year, I am still down with injury but I can feel that its about 85% healed now, most of my buddies say not to do anything till it feels 100%. I remember limping on my 10k run on my previous Cold Storage and that was when my injury was fresh. Running 10k use to be a very fun thing to do, but now with an injury the 10k seems to be like a Marathon.
Well anyway I am not going dwell into that but to bring all you Triathletes good news. Not sure if some of you were anticipating this after they changed organizers but here it is..
Cold Storage Singapore International Triathlon 2013 will be on the 28, 29 September 2013 and will take place in the usual East Coast Park.
No registration website has been announced yet but do keep a look out for more information in this spot.
Gotten this information below from the Triathlon Singapore website if you guys are interested,
2013 ITU Triathlon Asian Cup:
As part of the 2013 ITU Triathlon Asian Cup Series, the Singapore International Triathlon will see world class athletes from around the region competing in the Elite and Junior Elite Categories, not only to gain points for their ITU World ranking, but also to win total prize money of USD $10,000.
National Triathlon Championships:
Are you the best Tri-athlete at national level? Do you want to challenge yourself with the best in Singapore? Come and join us to compete in the National Triathlon Championships Category! You will compete with the best age-groupers in Singapore, either in the Junior Sprint Category (16 to 19 Years) or the Standard Category (18 years and above). Stand a chance to be listed as the best tri-athletes in Singapore!
Inter-club Challenge (Open for all Schools, Clubs, Corporate Companies, Statutory Boards, etc.):
Do you have a Triathlon Team in your organization? Do you want to create a Sporting Culture in your organization? Come and join in the Inter-clubs Challenge! Sign up as a team in the individual or relay categories, and share your passion for sports and healthy living with your fellow mates! Create team bonding and cohesiveness amongst your team, and at the same time, enjoy the fun and thrill of the event! Awards will be given to 5 organizations with the most number of participants. Also, stand a chance to be crown as the “Inter-club” Champion of Singapore!
Guess what guys? if you have no race this weekend ? or maybe even today, why not Run, Bike or Swim (ok maybe swim is impossible) over to this exciting happening in EXPO this weekend.
RunBikeSwim is the biggest annual showcase of sports brands, RunBikeSwim connects sports enthusiasts with innovative equipment and fashion as well as services and events. Find great deals on sports shoes, training apparel, energy supplements, outdoor gear, sunglasses, healthcare and more.
I was not able to get a list of all participating brands but in the last one that I went it was pretty huge with bike sales, gel sales .. shoe .. u name it .. they have it. So all you athletes what are you waiting for?
Have a great racing weekend peeps. More info below
Map of RunBikeSwim Expo
|Date||: 17 – 19 May 2013 (Friday – Sunday)|
|Time||: 11.00am – 8.00pm|
|Venue||: Singapore Expo Hall 6A
1 Expo Drive (S) 486150
TYR goggles was my always my first choice in the swimming pool, pronounced as (Tah-Yer), but I usually just call them T-Y-R when I need to buy one from the departmental store, this is because when I pronounce them, the sales person would go What? you can buy them at the car shop, so its easier just to say T-Y-R, just so you know TYR is named after the Norse god of victory (Tier)
Today I wont be reviewing about TYR products but more Aquasphere, This brand has been around since 1998 and has been making waves around the triathlon world, I went online did some reading on it but nothing much on its website beside their usual product description and all.
The Aquasphere range of goggles are not your usual goggles as it they made them into this odd shape lens or so I thought, recently I got myself the Aqua Sphere Kayenne because my trusty TYR goggles is leaking and fogging up on me
So here is what I think of it after a couple of months using it in the pool.
The goggles had all the Italian style from where it came from, even the packaging it came was cool, it was packed in a hard, reusable case which keeps the googles from getting scratch in the swim bag.
Fit/Comfort: When I first put the Kayenne on, It felt that it was made to fit my face, I am sure it has something to do with the design, the fit is comfortable and adjusting these goggles to the right fit was the EASIEST thing I have ever felt before, All the tugging and pulling of your google strap is a thing of the past with the Kayenne as it has this button on both side where you just push and adjust to the proper sizing.
Seal: The seal fits great, once adjusted to my contour of my face, I will usually give it one more push at the bridge to make it seal tighter, Once I’ve had them adjusted properly, they seal just nice and tight. I hadn’t have too much issue with leaks but I did face a slight leak whenever I push off the wall (with excess force) but should be no problem if it is in OWS.
Clarity/Fogging: This goggles are beautiful to begin with for its 180 degree view, the clarity on the smoked lens that I have bought is just crystal clear. The tint was just about right to be used in any light condition even in the evening setting sun. I am sure they are very versatile in all sorts of light condition . There was no fogging issue even when I have them on for the whole session and in between breaks.
Negative : I only found that this goggles strap moved when I placed it over my head, but that’s about it, maybe I am too rough when it comes to placing the goggle over my swim cap.
Isaac’s 2 Cents Worth:
The good: Goggles fit to a T and it feels like you have no goggles on. Its really comfortable and the 180degree view is just perfect for OWS or in a crowded pool , goggle design are very stunning.
The bad: My strap moved when wearing them over my swim cap but that should be no problem with the release button to adjust it again.
I can’t wait to try their other range out, but I am so attracted to the Kayenne for its functionality and looks. If you are looking to buy goggles to replace, I highly recommend this to you.
Swim drills, swim session and swim post has been popping up on my blog recently, did the swimming craze hit me? did King Neptune came into my dream and told me to swim more often? none of those of course, it is because I have registered myself on 12 of May for the Tri Factor Swim challenge.
Tri Factor includes all the three elements of Triathlon before their full Triathlon even which will be held later in the year. I actually encouraged this as its like a lead up to the actual event, coming in the Month of May the swim event will take place, then in July it will be the bike session, and then run and then full OD.
You can have only so much Triathlon event in Singapore in a Year, even if they have 50 events I don’t think I want to be doing all of them cause its always the same ole same ole.
Just sharing this cute infograph that I had received from Tri Factor reminding people to join the Swim Event this May. Have fun and Stay safe readers.
I have always head to the pool doing laps after laps with 80% of front crawl and 20% breast stroke all the time, I am not sure if it was the best way to train as I am only improving those few muscle group. I was a club swimmer, training with the boys doing 50m freestyle competition but never got to signing up for one, have friends who are on the national squad but never took any swim tips from them.
Since I am doing triathlons and Ironman for the love of it, when it comes to the swim part I can tell you,I am definitely not fast even after so many swim sessions, ,sessions after sessions my time never seem to improve. I also never used other strokes like the backstroke or butterfly, never wondered why I need the them for, this conversation between speedy @trimeon and coach @felog in my feed were conversing about backstroke got me intrigued. I went all out and in search for the missing piece to understand why a backstroke was needed in our training session
So what happens now is that, I am gonna put in post some backstroke drills that I am gonna use and try on my next swim session..
The backstroke is easy to learn and helpful to triathletes for multiple reasons. It counteracts swimmer’s “shoulder slouch” by engaging upper-back muscles and lengthening pectorals, it can provide an opportunity to calm breathing or clear goggles during an open-water swim and it breaks up monotony in the pool. Plus, kicking while on your back serves as good cross-training for major cycling muscles such as the hip flexors, core and quads.
Try these sets:
• 4×75 with 15 seconds rest (25 free/25 back/25 free)
• 1×600 [4x(100 freestyle strong effort/50 backstroke easy)]
• 8×50 on 1:15 (25 back/25 free) descend time 1-4, 5-8
Five technique tips:
1. Tilt chin up and look at the sky. This puts head and spine in good alignment. Do not look toward your toes, as it causes hips to sink.
2. Push hips toward the surface and maintain a steady up and down flutter kick. Keep feet just below the surface of the water. Do not rotate feet with the rest of body.
3. Hands exit the water thumb first and enter the water pinky first. This requires a slight wrist and shoulder rotation as a straight arm moves through the air.
4. Arms enter the water straight up from shoulders and do not cross the center line overhead. Swimming backstroke in a straight line is difficult without following pool lines. Keep zigzags to a minimum with consistent arm placement.
5. The key to backstroke is good upper-body rotation with a motionless head. Try to roll your left shoulder to your chin as the right pinky enters the water and vice versa
drills taken from Triathlete Competitor By Sara McLarty
Death In Triathlon By Holly Bennett via Triathlete Eurpore
It’s a dreaded headline for anyone involved in the sport—”Triathlete’s Death Mars Event,” and it seems all too frequent.
Why are triathletes dying during races? Is the cause avoidable? Furthermore, how do triathlon’s death statistics compare to those of other endurance competitions? And, most importantly, is there something inherent in the sport of triathlon that is responsible for these deaths? After 12 fatalities at sanctioned races in 2011, and several high-profile fatalities in 2012, USA Triathlon initiated an investigation into the 45 competition-related deaths over the 9 years from 2003 to 2011 to answer these questions.
The fact is that strenuous endurance events result in unexpected deaths, sometimes because of electrolyte and water balance issues or because of undiagnosed cardiac problems. But because most deaths have occurred during the swim leg, a popular suspect in the deaths in triathlon as opposed to the marathon has been swimming-induced pulmonary edema (SIPE). SIPE was loosely cited in the media as a possible cause of death for the athlete who perished in Ironman New York this year, an incident not included in USAT’s study.
SIPE is basically a pressure-induced suffocation in which blood seeps from lung capillaries into lung airspace. It’s a condition typically experienced by fit, well-conditioned athletes. It’s thus a possible answer to why some of the deceased have been experienced triathletes, even though we might expect neophytes to be more adversely affected by the swim leg.
The USA Triathlon investigation, however, reported “no clear evidence” that SIPE is the reason behind athlete fatalities. Nor did it “exclude the possibility of a role for SIPE in the victims’ deaths.”
Why the lack of clarity?
There seem to be two problems at work here. First is the inherent problem of diagnosing an individual’s predisposition towards SIPE. What makes one athlete experience it, but not another, is not well understood by the medical community, and is harder to diagnose than cardiovascular pathologies.
So, fine, USAT is not in the medical research business. That makes sense. Our governing body is not here to “cure cancer” so to speak, its role is to ensure the safety of participants and longevity of all things triathlon.
This brings us to the second problem: the investigation was only able to use cursory information about each death it included. Information about victims’ medical histories, autopsy reports, wetsuit details, water conditions during the swim leg, and water temperature was either incomplete or unavailable. Unfortunately for people wanting more answers, these are critical pieces of evidence in assessing SIPE and its known triggers. Without such evidence the report really should only suggest something to the effect of we do not currently have evidence to address SIPE as a cause.
Hopefully no athletes interpreted USAT’s report as reason not to worry about a mysterious condition. If any did, their fears were mistakenly allayed—the reason why triathletes have died is not-SIPE.
After equivocating about SIPE, the USAT investigation report advised racers to stop and seek help if they experience shortness of breath during the swim leg. That is certainly a good start. But athletes should also know that SIPE, because it impairs oxygen intake, will cloud judgment and thought processes (which are already arguably clouded when in one-track-mind race-mode). So, understanding its symptoms prior to competition is really important. Somewhat thankfully, SIPE has been in triathlon conversations long enough that there are a few online resources (here and here are examples).
My intent here is not to split linguistic or methodological hairs. This isn’t a diatribe against USAT, which in fact made an important first step with this investigation.
Instead it’s an exhortation for more work, understanding, and investigation: care should be taken across the board to provide safe race environments as well as accurate information. If the information doesn’t exist, we have compelling reasons to pursue it, through industry and medical research.
I was shocked when I read on my timeline that Lady Chrissie is retiring / giving up on Ironman a couple of days ago.. to me she was someone that shook the world of Ironman and kinda made it more inspiring to complete an Ironman event, Ironman event it self is famous as it is and there are so many popping out everywhere.. I bet once I drop Chrissie’s name on any triathlete they would know who she is.
Who would not notice her trademark smiles, determination and passion, She has relentlessly promoted this sports and many girls/women took notice of Ironman/Triathlon in the past few years, to me she has this aura of happiness around her when she races or when she speaks to people (not that I have met her but through photographs and video). I am writing this post because she will be dearly missed by lots of girls and guys out there, she gave inspiration to many as she is a role model and idol for most of us. Who is gonna reign on her spot this time.
On her website Wellington wrote: “Over the past 12 months I have had time to reflect and think, about my past and, of course, also of my future. Being a professional ironman athlete has been one of the greatest experiences of my life. I have achieved more than I could have ever imagined, and been so fortunate to travel to some beautiful places, compete against the best in the world, and forge many lasting friendships. Those life-changing experiences and memories will stay with me forever.
As an athlete I sought ‘the perfect race’. That race within myself where I dug to the depths mentally and physically, and that hard-fought race with my competitors. The World Ironman Championships in 2011 was the icing on the cake for me as an athlete. It was my ‘perfect race’ and it ‘completed’ me.
My passion for the sport hasn’t waned, but my passion for new experiences and new challenges is what is now burning the most brightly. Hence, I have got to the point where I know that it is right for me to retire from professional ironman distance racing.”
To me Crowie and Natasha Badmann is my all time favourite athlete in the world of Ironman.
Triathlon has been gaining attention over the years and with the help of the Dot M franchise it will only get bigger.
Shimano seize the chance to have a dedicated website just for Triathlon specific and I can foresee them having a dedicated shop just for triathletes. How cool will that be?
Take a look at the font of their webpage.
the website has a feature gallery where you see all the latest happenings for Shimano and you can even link with their Twitter or RSS feed for updates.
Do visit their website at TriShimano.com
I click on the page cause I saw CaitSnow.. LOL.. Have a great week ahead
Swimming Faster is a fascination for many, I just finished a swim yesterday after a month of no activity due to my feet injury and also because race season is over. I felt funny not to train after so long but I am sure definitely out of breath swimming my usual 3 x 500m in the pool yesterday (no more races till 2013)
I have always wondered how to swim faster, Have you been wondering how to swim faster for months or even years without ever finding a satisfactory answer? If this is the case, well, you are in good company.
This article by enjoy-swimming.com describes six principles that will allow you to swim faster without becoming exhausted too quickly.
Swimming Smarter not Harder
For many coaches, swimming faster is the result of gradually increasing the length and intensity of swimming workouts so that the general fitness level increases.
While conditioning has its place, this is not all there is about how to swim faster, because swimming is a very technical sport. There are a few gifted swimmers that instinctively learn how to move efficiently in the water. Given enough time and practice, they will always improve. (this for me have not been the case..but I believe so)
But most of us only have a vague sense about our efficiency in the water. Remember, we are land animals! Because of this, swimming lots of lengths will often only make our bad habits more permanent, while our swimming technique only improves slowly or even not at all.
So what do we need to do? In fact, to learn how to swim faster and better with less effort, we need to swim smarter, not harder. Specifically, we need to work on two facets of our technique:
- We need to decrease drag in the water.
- We need to improve propulsion in the water.
The importance of swimming with the least amount of drag is often neglected. However, this is an area where we can greatly improve our efficiency in the water.
Water is much more dense than air. Drag in the water increases by the square of the speed at which we swim. So there is quickly an upper limit on how much force we can apply against the water to increase our speed.
On the other hand, reducing drag requires SKILLS rather than force. So there’s a lot of room for improvement there. That’s why it should be the top priority of learning how to swim faster.
Principle #1: Improving Your Balance
The first and most efficient way to decrease drag is to improve your balance. This means that you try to stay as horizontal as possible while moving through the water. When you do this, you disrupt the least amount of water molecules on your path, which translates into reduced drag.
As an example, while swimming freestyle, swimmers often lift their head to breathe or look ahead. When they do this, they lose balance and their hips and legs drop. Their body is less streamlined and generates more drag while moving through the water. Additionally, they need to kick harder to keep those legs up. Needless to say, a lot of energy is wasted while doing this.
Note that being as horizontal as possible is especially important for the freestyle and backstroke. For the breaststroke and butterfly, things are a little bit different because a body undulation occurs during the stroke cycle.
Principle #2: Swimming Taller
The next way to decrease drag is to make yourself as tall as possible in the water. The theory behind this is that for the same mass, a long tapered object moving through the water creates less turbulence than a short compact object. In fact this principle has been used by naval engineers since hundreds of years. I have learned to walk tall but I believe this
To swim taller in the freestyle stroke, you enter your recovering arm early in the water once it has passed your head. You also make sure to completely extend your recovering arm forward underwater before starting the down sweep and catch.
Principle #3: Compact and Efficient Kick
In world-class front crawl swimmers, the kick contributes for up to 10% of propulsion, while the arm stroke contributes for the rest. So an efficient kick is important for fast swimming, but less than what is commonly believed.
What is equally important is a compact kick, meaning that it should neither break the water surface nor move too low below the body line. Otherwise unnecessary drag is created which will only slow you down.
Once you have reduced drag to a minimum, you can work on improving your propulsion. Again, this is mainly done by improving your swim stroke mechanics, not by building bigger muscles.
to be continues in the part 2…
Not sure what has happened to the titled sponsor Aviva as they have always sponsored the event, but this time the page seems to have changed into this …
So whats a triathlete got to do but to wait for it…. wonder how long its gonna take. ..
The race is finally over, after skipping two run races, I finally did my triathlon after waiting for 4 weeks. That was how long it took my legs to feel better, Special shoutout to Team Triboys Ian Faria and his bro Chris for sending me this neat transition towel. Will be racing Escape from Alcatraz with them soon in the near future. If you wanna hook up for training or racing with the boys you can search Instragam hashtag or on twitter for #teamtriboys and you will definitely see them handsome hunks. Once again thanks boys and see you guys soon.
If you guys didn’t know what happened, lemme clue you in before you laugh at my miserable time, I was training for my “North Face 50k which is held in October” and my feet accidentally ran over a tree root, it angled 90degrees with a very loud crack and that was into my 4k out of my 15k trail run (I finished the whole 15k in pain if you are wondering) It all just went downhill after that. I had my feet X-ray and Doc cleared me, some how or rather the pain still persist till today. All I could train for this Tri event was swim and bike.
So kingdom come came and went. It was good sunny morning on last Saturday. Met with many of the boys before the swim felt a bit humid but its all in the fun. The swim leg got delayed
Participant had to make two loop for the swim and so how did the swim went? it went something like this.. choppy sea water, got hit in the face on my first 100m with my goggles knocked off my face, water got into my eyes and it stings like mad… got grabbed, groped and whatever you can think of, but hey that is why they call it the “Washing Machine”, you don’t join a tri event to have silky smooth swimming pool water do ya? came out of the first loop and saw my watch for the first 750m, did a 16min but I nearly had a massive cramp when I was near to shore, I stop short of shore line and my legs couldn’t feel the ground, so I was curling my leg to feel ground and with that awkward leg position I nearly had a muscle pull on my calf, you know those massive super cramp. Did not want to put myself in danger and don’t think I can afford a big cramp to my calf on the second loop. I didn’t kick as much on the second lap and I swam cautiously and closely to the line just in case my leg cramps up. Swim time: 43min
Bike leg is always fun, went into T1 and took my gel and first time I did not place my shoe clipped ready on my bike for fast transitioning as this was a two week old shoe, have not put enough mileage into them shoes yet. Bike loop was an insane six loop over ECP with many dangerous turns (saw a couple of people bleeding pretty badly and bandaged up) … Road Marshal was shouting like crazy saying DANGER .. BIG GROUP AHEAD GO SLOW (er… its a race.. GO SLOW??) well I do hope the revamp the bike segment next time for a better and safer riding race. I was looking at my bike meter and it went like 32 – 34avg that was all I wanted nothing more nothing less and before my last lap I will usually take in some carbs for the run segment and guess what, silly me had to drop my packet of gel on the road, It was a decision for me to pick it up or leave it, I left it (was it a poor decision? I don’t know) Bike Time: 1hr17min
Here comes the moment of truth, I told myself either I die running or I walked to the end in my run segment. went in T2, grabbed my headband put on my shoes, went out running in less than 2min and boy I could (NOT) run, after leaving the run out, massive cramps came into my thigh and I know for sure that without run training it will definitely kill me. Its not that this is my first race.. I never felt cramps this bad before, I practically walked and hop myself for the first 2km or so.. What was I thinking.. four weeks and not even one training on my run.
Never let your head hang down. Never give up and sit down and grieve. Find another way. And don’t pray when it rains if you don’t pray when the sun shines. – Richard M. Nixon
On the 3k mark, a familiar face came behind, tapped and passed me, It was Benny who was in one age group behind, he finally caught me in the run segment (all things going through my head now, thinking of stopping and quitting the race as its going to be a real pathetic race for sure) but I told my self #HTFU and keep going, and so I did.. yes the final run was terrible but I won’t let my head hang in shame. Yes it’s also the worst 10k time ever for me in my running career but I will not let it stop me. I will come back stronger (if my doc cleared me of any problems to my feet) Time: 1hr 17min
Well its the end of the race and I am glad all my buddies was here with me. Not that I am proud of the time, but I sure finished it.. if your wondering yes the pain in my leg still persist. I am heading for an MRI this week. I wont let it damper my mood for me in the upcoming 2013 races that I have signed up for.
PS: word of advice, train before you go for a race. Dont be like stupid me.
Saturday is the day I have been looking forward after Aviva Ironman, there was tri events in between but I did not register for any, I had plan for Ironman Kenting (Taiwan) and Ironman New Zealand for this year, but it was scrapped.. so this was the next best thing for me, It may only be a OD event but I hell sure gonna enjoy it. Despite my injury I have not ran for four weeks.
The pain still persist in my foot and even after the X-ray doc cleared me it has not recover, well the show must go on with or without this injury, I have already skipped three events due to this injury but encouragement and well wishes from peeps all around the World sure help me going, sure I was depressed at one time cause of my immobility as all I did was my swim and bike.
A dream doesn’t become reality through magic; it takes sweat, determination and hard work. – Colin Powell
Come this Saturday I will be doing the OD without any run training. I hope I can still ace it. So here is the race pack review, I had no time to pick it up and got Eddy to help me on this one, I heard from many participant that the queue was horrendous as they only cramped the usual two days of race pack collection to only one day. One of them said it was a 30 min wait from door to door.
So whats in the bag? Race guide, Race bib, Swim cap, Timing chip with ankle strap and brochures as usual.
The perishable items that was provided in the bag was
- Mission Chips
- Quaker Oats cookies
- Clorets mints
- Maxifuel Power gel
- Nature Valley bar
- Instant oats drinks
- Zappy wipes
- Cold Storage New Balance T (There was nothing printed on the back, maybe to save cost, I dont know)
Check this spot out for the post race review after Saturday. Hopefully I am not too tired.
Wish Me Luck ~!
Training partners are always great in terms of being motivated and seeking advise.. no matter doing triathlon, Ironman or Ultra running, that is why I frequently used this hashtag #foreveralone cause I am more often than not alone when doing training.
Training for an event demands much from an athlete such as mental focus and more importantly discipline in all aspect of schedule, diet and workout.
I met Zurairi by chance, one day when I was training but I will not expound on that part, as he already had explain of our moment in his featured article. Do read up on his write-up as guest post on his determination to be a Triathlete (if you say you can’t, this post might change you) Do follow him on Twitter @arieternity where he shares his passion for triathlon.
Guest Writer: Zurairi (Singapore) 27 August 2012
My Journey to be Triathlete
After my Kidney Transplant in 2008, (Previous post) , I decided to exercise because my doctor told me to control my cholesterol level. I also wanted to exercise because keeping fit and healthy will ensure lesser complications due to my condition. After 3 months rest from the post operation, I realise my fitness level is very low after I was struggling and panting after climbing the flight of steps at the overhead bridge. I realise that I need to start soon.
I started with very light jogging around my neighbourhood. It was about 1.2km route around my block of flats. My friend also introduced me to swimming. Mr Razib is a triathlete and he taught and coached me the techniques of swimming freestyle. In 2008, I started (more…)
Eddy had his first swim trials today, Benny and myself kinda pressured him into signing up his first triathlon knowing he could definitely blast through an Olympic Distance (OD) with ease, and registered he did, BUT… he signed up for a sprint instead. .. anyway its better than not signing up !! +1 for you buddy. Singapore Triathlon here we come.
The assurance of knowing he can do a full OD was because he came along with us on our Ironman training, laps after laps he followed albeit not fast he finished it all.. its the spirit that keep us going is it not?
Knowing very well of his timing, where he is able to run a sub 1hr 10k, swim a good 40min 1.5k it’s the bike equation that was missing because he never tag along (and silly me asking him to buy a bike to train with us).. little did I know he already had a bike, sneaky sneaky , I was even shocked when I was told he was a group cyclist with the Joyriderz before, not a member but he tagged along.. really sneaky dude..
So yup today was his swim trials and I met up with him at Kallang Basin swimming complex in Geylang Bahru to give some morale support,not that he needed it but I could get some time in the pool as well.
It started at 7.45am with a short brief and then the (more…)
You didn’t read it wrong, they have updated the upcoming Triathlon event this September, previously it was just Singapore Triathlon and now a Corporate sponsor has finally step up to claim this annual event where most Singapore triathletes is anticipating.
For 10 year in a row, OSIM was the main sponsor on behalf of all triathletes in Singapore, A BIG THANK YOU to you for hosting the event and thanks and truly building the sport to where it is today locally.
All of you who went for 2011 event, you now have a very special momentum , your 10th year anniversary t-shirt. cherish it as it will be the last.
This annual triathlon event in Singapore has always been in August but now its been moved to September, was not happy cause it clashes with Desaru Tri, had to choose one, and this was it it was a week apart, was this a tactical move ? hhhmmm I dont like it.. so you must be wondering who this year main title sponsor?? well wonder no more, we now we have a new title sponsor and this year 2012 Singapore triathlon will be called the ….. (more…)
This coming 9 am, 4th Aug (Women’s Triathlon) and 11:30am 7th August (Men’s Triathlon) Countries from all over the world will be racing for Gold, Silver and Bronze in the triathlon event. It is going to be a fast paced race with all the accomplished athletes racing for their country.
Just FYI: There are no heats in the Triathlon; both the men’s and women’s events consist of a single race. So who will you be rooting for ? My Take will be New Zealand for Gold, GBR for Silver and US of A for bronze for the mens race. Agreed?
As host nation.. I will post their competing athletes here