before you sign up for another race…

long distance races are getting more popular now.

20 years ago, there are less than 10 Singaporeans who has raced in an iron man distance triathlon, today we have hundred ironmen, marathoners, ultra distance runners, adventure racers and quite a few of them have very little training nor experience before they embark on this journey

it is simply amazing to see this level of popularity but also participation!

added to this is concern for the competence level of the athletes for this sort of races. the increased in numbers of fatality at these distance events (recorded fatalities in marathons, Olympic distance triathlons, half marathons….). the cause of these incidents were drowning (less than ideal weather conditions and overly enthusiastic competitors etc).

it would be over reacting to tell people to stop doing these long distance races but we can advise people to prepare well for them.

acquire a level of competence to finish to course within the time limit set, e.g. able to swim not just 1900m in the pool but able to swim that distance in the open sea. swimming is the most dangerous of the 3 disciplines, the odds of unconsciousness to survival is 1:1. in another words, 100% you will be dead if you are found unconscious in the water.

the odds of being unconscious on land is 100:1

so even if you can’t finish the race, the chances that you only DNF is higher once you get out of water.

so if there is any discipline you want to invest in, it would be the swim!

competence and confidence!

to buffer against heat stroke and over exertion; train the distance, train in the heat and train your body to take in the food and fluids under those condition.

you train to race well and to race safe.

when are  you going to start training?

4 more weeks…

this must be ranked as my most ill-prepared race !

only managed to do 30% to 50% of the training most weeks and even missed out on some weeks.

at this point, you should have done all the hard training and tried out all your nutrition and hydration strategies.
you should have a few bricks under your belt and even a few races.

well, at this stage i have not done any of those things.
only have a scheduled OD race this weekend in Port Dickson.
and i am nursing a perpetually inflamed nasal passage and sinus.

i will not be doing the 1/2 IM but will still be there..
for the sprint.

for those who will be racing OD as the tune up race this weekend, do taper for it.
taper like what you be doing for Desaru.
if even you are not going to PD, prepared to do a longer brick.

tapering for OD
swim 1: race pace
3×300m @ 1.5km race pace 1min RI

bike 1 : race pace cum drills
2×10km @ 40km race position and race pace 3min RI of spinning

run 1: race pace cum rehearsal for race prep
5×800m @ race pace 30s RI (please don’t run it too fast and raced the 800m!)
10min dynamic warm up like what you would do for race

Brick 1:
20min bike, 10min run

for those training through
swim 2: long
1km at 2km race pace with 1 sighting every 50m, 10×50m sprint with 15sec RI

bike 2: speed intervals
200, 400, 800 with 20s, 30s, 40s RI x 3 sets

run 2: tempo
6km at 10km pace

Brick: race pace work with race day conditions
60km bike/ 12km run

6 weeks.. and 5th week training schedule

the weather is finally getting cooler.
but according to the weather man, warm fair days will still be around.
and worse, the haze maybe back.

life still have to goes on.

and how are we going to train with the haze?
maybe it is time to get a gym membership

and read up on treadmill and trainer workouts…

swim 1 : race pace
3×700m @ 2k race pace 60s RI

swim 2 : endurance
2km with sighting/25m, 500 swim with leg restricted

optional Stretching for recovery

run 1 : intervals
10 x 400m (400m RI)

run 2 : tempo
1km warm up, 5×1km tempo with 2min recovery, 1km warm down

run 3 : long
24km @ HMP +19 sec./km

bike 1: race pace
40km: 3×10km rolling hills with 5min spin rest

bike 2: endurance
2x 25km @ ½ IM pace
with 5 mins spin

transition
2x 20min bike/10min run, 5min RI

week 5 workouts
swim 1 : speed
4×25m @ 20s RI, 4×50m @ 30s RI, 4×100m @ 40s RI
1×800m race pace

swim 2 : endurance and sighting
2km with sighting/25m, 600 swim with leg restricted

run 1: intervals
3 x 2000m (400m RI)

run 2 : tempo
1.5km warm up, 3km at 5km race pace, 1.5km warm down

run 3: long
16km @ HMP +12 sec./km

bike 1 : race pace
40km: 3×12km rolling hills with 5min spin rest

bike 2 : endurance and race pace specific work
2x 30km @ ½ IM pace
with 5 mins spin

transition
2x 20min bike/10min run, 5min RI

will be away so i am posting 2 weeks worth of training schedule.

7 weeks to desaru

we are entering into race preparation phase.
this is the time to try out equipment that you want to use on race day…
the nutrition you considering to use

and time to plan some race day type of training where the conditions are close to the hot, shadeless bike and run route you would get on race day.

swim 1 : intervals
10×100m @ 1.5k race pace 30 s RI
10×50m @ 800m race pace 30s RI

swim 2 : race pace
2×1km @ race pace 1min RI

optional strength and recovery session
Pilates and focused on flexibility and core

run 1 : intervals
3 x 1600m (400m RI)

run 2: tempo
1.5k warm up, 3,5km short tempo, 1,5km warm down

run 3 : long
16km@ HMP +12 sec./km.

bike 1: race pace
40km; 3×10km @ 40km race pace with 2km RI

bike 2 : long
70km @ 90 rpm ironman pace,
50min strength endurance of 40-60 rpm race position

Brick or transition session
1x 30min bike/ 20min run; focused on transition

8 weeks … about 2 months…

the weather has been really hot.
we have to ask ourselves, if this is the weather we would be racing in, should we train in this heat?
what is the cost and benefits of training in such conditions?

we cannot be training at our best since we will be losing too much electrolytes and water, and our heart will be working too hard to keep our body cool instead going faster.

however, our race day, the conditions will be such…

we can effectively plan for race day type of workouts but for our speed and high intensity sessions to push our bodies to the limit, we should race in the more ideal condition that will permit us to be at our best and also have an accurate assessment of our abilities.

we must remember, we train to race not race at training.

this is recovery week. do take time to recover; massage, eat better and sleep more.

swim 1 : speed
4×25m @ 20s RI,
4×50m @ 30s RI
4×100m @ 40s RI
1×800m race pace

swim 2 : long 2km swim

optional strength and flexibility session should be Pilates focus

run 1 : intervals
1K, 2K, 1K, 1K (400m RI)

run 2 : long
22.5km @ HMP + 19 sec./km.

bike 1 : long
60km @ 90 rpm ironman pace,
50min strength endurance of 40-60 rpm race position

transition
1x 30min bike/ 10min run; focused on transition so speed and intensity secondary.
do more sets of transition

9 more weeks… planned for buffer if you need to travel, sick, exam or just needed time out

finally after 3 weeks of partial enforced rest and 2 courses of antibiotics, I am finally free from the phlegm and middle of the night coughing fits.

you can never really planned for illness, but you can managed your expectations for the up coming race and the training that will lead to it.

and you can take steps to prevent yourself from catching this very strong strain of flu bug.
rest sufficiently so that your immune system would not be compromise, take vitamins to strengthen your immunity, wash your hands often and avoid possible infection by contact.

this is a rest week in the 4 weeks cycle.
take time to take stock of your equipment and make plans for recovery and time off to complete the longer sessions that are coming up from next week onwards.

swim 1 : intervals
4×25m @ 100m TT 20s RI,
4×50m @ 200m TT 30s RI
4×100m @ 500m TT 40s RI
2×200m @ 800m TT pace

swim 2 : race pace
3×500m @ 1.5km race

optional but great to have strength sessions.
explosive movements;
3 sets of different plyometrics for upper, lower and core

run 1 : intervals
3 x (2 x 1200m) (2:00 RI)
(4:00 RI between sets)

run 2 : tempo:
1.5k warm up, 3,5km short tempo, 1,5km warm down

run 3 : long run
16km @ HMP + 12sec./km.

bike 1 : race pace
40km; 5×8km @ new 40km race pace

bike 2 : long bike
70km; 45km at 90km race pace
10km big gear 40-60 rpm

brick session
1 x30min bike/ 10min run
1x 20min bike/ 20min run
all to be done at Olympic distance race pace

remember the warm up and warm down for all sessions.
the more you workout, the more recovery you need to do to stay injury free and ready for adaptation to the new level of training stress.

10 weeks.. weather is getting warmer… rain erratically… and the flu bug still around

the weather has been really hot lately.
i am sure all of you would have moments where you sweat just standing doing nothing.
you are losing minerals and electrolytes and that will affect your performance at training later.
or it can affect your recovery from those hard sessions too.

something about training stress.
1 hour after hard training, your body is at its weakness since it had undergone a lot of physical stress.
you are also most vulnerable to virus and with the flu bug at its peak.. at least this seems to be the case NOW! u really need to watch it.

take vitamins, rest, eat carbo and drink adequately

swim 1 : speed
4×25m @ 100m TT 20s RI,
4×50m @ 200m TT 30s RI
4×100m @ 500m TT 40s RI
4×200m @ 800m TT pace

swim 2 : race pace
5×300m @ 1.5km race pace 30secs rest

strength training… (optional)
focus on explosive movements;
3 sets of different plyometrics for upper, lower and core

run 1 : intervals
1.5 km. (400 RI), 3.5 km. (800 RI), 2 x 800m (400m RI)

run 2 : tempo
1.5k warm up, 3,5km short tempo, 1,5km warm down

run 3 : long run
21km @ HMP + 19 sec./km.

bike 1 : race pace / tempo
40km; 4×8km @ new 40km race pace

bike 2 : long
70km total distance; 35km at 90km race pace
and 25km big gear 40-60 rpm

transition or brick workouts (can use this session to replace the tempo run)
1 x30min bike/ 10min run
1x 20min bike/ 15min run

11 weeks… are you behind schedule because of work or illness?

the reality of life…
it is not as neat as we want it to be…

in situations like this, you need to decide what matter most, which workouts matter more, how much to do in the workout, how to squeeze 2 workouts to one…
all these decisions.
things you should consider..
what is your strength,
what is the workout that will give you more return on race day?
should you work on your weakness on strengthen what you are already good at?

and if you trying to resume training after a bout of illness, you need to be careful what intensity you should be training in.
rule of thumb;
1. congestion above neck, can train. when it gets to chest, you should stop!
2. fever means viral, no exertion at all. the virus can attack your heart and cause heart failure.
3. if resting heart rate is 20% above your usual, no training.

hope this is useful…

i have been coughing for the last 7 days, but i am not too sick to not work or even coach so i carried on with life.
you as well as me, have to make decision to rest, do less, do less intense but technical stuff ….
i am struggling with all these too!

and now back to the program…

workouts for the week;
swim 1 ; speed
4×25m @ 100m TT 20s RI,
4×50m @ 200m TT 30s RI
4×100m @ 500m TT 40s RI
4×200m @ 800m TT pace

swim 2 ; race pace
4×300m @ 1.5km race pace 30secs rest

plyometric; explosive movements;
3 sets of different plyometrics for upper, lower and core

run 1 : interval
2 x (6 x 400m) (1:30 RI)
(2:30 RI between sets)

run 2: long run
Race; passion run 15km ECP

bike 1: speed
40km; 4×200m @ 20s RI,
4×400m @ 30s RI
4×600m @ 40s RI
30min big gear

bike 2: long ride for endurance
70km; 35km at 90km race pace
20km big gear 40-60 rpm

brick session (optional if you have time
2x 20min bike/12min run with 5min RI

12 weeks to desaru, and you missed a whole week of training due to illness, exam…and whatever

you have been training for the race, all is well but whole of last week you caught the flu bug.
or rather the bug found you.

your kid is taking his end of the year exam, and you were spending all the free time you have to coach him to pass Chinese.

you needed to travel for work and you were hoping to do some workout during the trip but all plans vapourised with the informal and formal meetings.

what are you going to do about it now?
do this week’s training or play catch up?
moved training back a week and eat into your taper week?

start easy and see whether you can follow this week’s workout. if you are ill and missed training, do 2/3 of the intensity before proceeding with the rest of the training program.
better to step on the starting line under trained than over trained.

i lost a whole week of training due to work and seems to be flu symptoms. just life so i am just easing back into training myself.

swim 1 : speed
4×25m @ 100m TT 20s RI,
4×50m @ 200m TT 30s RI
4×100m @ 500m TT 40s RI
1×800m paddle or 2km race pace

swim 2 : race pace
3×300m @ new 1.5km race pace 1min rest

optional but great to have in program!
Introduce explosive movements;
3 sets of different plyometrics for upper, lower and core

run 1 : intervals
6 x 800m (1:30 RI)

run 2 : tempo
1×15, 1×10, 1x 5 tempo with 5min RI

run 3 : long run
13.5km@ HMP + 19 sec./km.

bike 1 : race pace
40km; 3×8km @ new 40km race pace

bike 2 : long
70km; 35km at 90km race pace (hydration and nutrients replacement)

brick session that can replace your long bike and long run with
35km race pace, 13.5km run

hope you have fun doing the workouts.
and also discover something new about yourself…

watch out for the weather, don’t ride when there is lighting even when there is no rain!

weather has been erratic, rained for a while and followed by really scorching sun for the rest of the day.
the economy is down..
natural disasters abound…

aware was made us aware of the weakness and pettiness of human behavior…

this is really a bad time to think about races but life got to go on!

it was a bad long weekend for me; rained out, backache, ate junk, sleep too little, drink too much caffeine…
only did 4 out of 7 workouts.
hope you did better…

this is more of recovery and testing week.
rest well before the swim session.

workouts for this week..
swim 1 – speed
1×100m 1×200, 1×500m TT (benching for the different swim speed workouts)
500m swim with sighting

swim 2 – race pace
3×300m 30sec rest (test for 1.5km swim race pace, ave and x5)

optional but would be great for you…
strength endurance training
3×10-12 reps; 5 of upper, lower and core

run 1 – intervals
2 x 1200m (2:00 RI)
4 x 800m (2:00 RI)

run 2 – tempo
3km short tempo

run 3 – long run
16km @ HMP + 12 sec./km.

bike 1 – recovery and technical
2×20km @ 2min spinning rest (average x 2)

bike 2 – race pace
40km; 20km @ 95rpm, 20km @ 90km race pace

14 more weeks… labour day weekend special!

the weather has been hot lately!
we are now faced with the dilemma of training during cooler times to maximise training intensity or train in the heat to climatise ourselves to the Desaru ‘no shade and hilly’ conditions.

this week is a short work week, hope we can all have the long bike ride on sat and if anyone have van (you know who you are.. offer it as transition for run after?)

this is still the early stage so the focus should be on training intensity and distance rather than race conditions. 8 weeks onwards to race, there will be specific sessions addressing the needs of the race including a few trainings in desaru.

just a word about the sessions.
the number of sessions a week is a real challenge to all of us.. me included!
so try to do some of the sessions together.
the target is to hit 75% of the sessions. important to focus on the key sets and build up endurance!

swim 1 : speed (really focus on getting the timing down, if not possible to hit the time, rest longer)
4×25m @ 20s RI,
4×50m @ 30s RI
4×100m @ 40s RI
1×800m race pace

swim 2 : race pace work
5×300m @ 1.5 race pace 30secs RI
500m sighting drills every 100m

optional but it is great for strengthening and form (do it twice a week, after run or swim)
3×10-12 reps; 5 of upper, lower and core

run 1 – interval
3 x 1600m (1 min. RI)

run 2 : tempo (if you doing the transition, can skip this)
5×5min tempo 2min RI

run 3 : long
18km (just for distance)

bike 1 : speed
40km; 4×200m @ 20s RI,
4×400m @ 30s RI
4×600m @ 40s RI
30min big gear

bike 2 : long
70km; 45km @ 90km race pace, 50min big gear

transition/ trainer
2x 20min bike/10min run at OD race pace