by Shem Leong
1. Taper - A well structured taper is essential to run a good one on race day. It gives your legs a chance to fully rest and “soak up” the many kilometres that have been put into them in training. It is NOT an excuse to do nothing and “Carbo- Load”- Please! There are many factors that will determine a good taper- training load, recent race history, recovery from injury, etc. As a rule of thumb, cut down on total weekly volume to 75%, 2 weeks out and then again to 50% in the 1 week leading up to race day. Retain some speed work and intensity to keep the specific neuro-muscular impulses firing - this will help maintain a high stride rate.
2. Visualisation - Spend some time in the weeks/ days leading up to the race thinking about the race. Put yourself in different points and situations throughout race day. This will help you to prepare well when December 6 comes round. For example:
a. Pre race: How are you getting to the start line? What time do you want to be there? How am I going to carry my gels?
b. Race: How am I going to pace myself? How am I going to feel at the half way point? What is my nutrition plan like? What happens when I hit “the wall?” How am I going to respond?
c. Post Race: How am I getting home? Where can I get a snack after that? How do I recover properly from a huge effort like a marathon?
3. Gear- Plan your outfit. You should use the most comfortable running gear you have. How are you going to carry your gels? Is it time to treat yourself to a new pair of running shoes? Don’t leave this till last minute because you need break in them beforehand.
4. Nutrition - Read the labels. Know what you will be putting in your body as fuel for your big day. Try to get at least 150 calories every hour after the 1st hour of your run. You can get this from sports drinks (e.g. Powerbar Endurance Formula) or gels (e.g. Powergels). This works out to about 1 gel every 40 mins. Larger athletes will need more than this. Remember that it is important to wash your gels down with water because it helps with absorption.
5. Nutrition - If you are a heavy sweater (you sweat through your shoes) it is essential to replace the lost electrolytes as the race wears on. Excess loss of sodium though sweat will affect your muscles contractility. Replace these with salt tablets/ Nunn Rehydration tablets/ “extra sodium” gels. * Try sucking on a Nunn tablet - I find this works well. When you’ve had enough, and you will know when, simply spit it out.
6. Hydration - Aim to take in moderate amounts of water at regular intervals at the aid stations. In most cases a few mouthfuls is often enough. Do not wait until you are very thirsty and gulp down a whole litre! This will disrupt the concentration gradients in your stomach and may lead to bloating - a very uncomfortable situation when running.
7. Pacing - Start EASY! The adrenaline and atmosphere at the start will have your heart rate 10 beats above normal and raring to go. HOLD BACK. No matter how good you feel, do not sprint off at the start- Take a few kilometres to let your body find its natural rhythm – and then back it off a little more. Yes! The energy you “put aside” in the first half of the race will pay big dividends in the closing stages of the run. Try to get the 1st 10 km out of the way as effortlessly as possible. Remember - START EASY!
8. Pacing - If you are following my advice to START EASY, you should be able to reach the halfway mark with no problems. This is the time to make an assessment- if you are feeling fantastic, showing no signs of fatigue and still raring to go - then you could increase your effort a little. If you are feeling OK - no problems, nutrition on track, legs still in good shape, relatively fresh- maintain the current effort because a marathon has a way of biting back after 30km!
9. Pacing - Running a marathon will never be a simple, painless stroll in the park. At some point, you will have to grit your teeth and “Man-up”! Whether this happens with 10km to go or 500ms before the finishing line, the important thing to know that from here onwards, the race is run in your head. Stay strong and focused - Nothing else matters, just hold your form and run tall.
10. Enjoy your race - Enjoy putting your body to the test! Relish the fact that you are able to run a marathon - that in itself is special. Remember everyone that has supported you and be thankful for them. Encourage those having a tough time on the day with a smile or a few kind words. “Never give up!”
Tuesday, November 24, 2009
Wednesday, November 18, 2009
My class...
I am so proud of these guys!
They've put in the hard work and come a long way.
Everyone is shaping up nicely to run a good race come Dec 6th.
Good stuff- Bring it on!
They've put in the hard work and come a long way.
Everyone is shaping up nicely to run a good race come Dec 6th.
Good stuff- Bring it on!
Thursday, November 12, 2009
Thursday, October 29, 2009
Joys of an ironguides triathlon coach
1. Seeing 2 sexy Cervelos hammering up Bukit Timah flyover to get to your run class on time : )
2. A new runner completing their 1st 10 k (and the ongoing transformation)... Amazing!
3. My class asking for planks afetr 1 hour in the hills.. Is this normal??
4. Seeing beauty in this.
2. A new runner completing their 1st 10 k (and the ongoing transformation)... Amazing!
3. My class asking for planks afetr 1 hour in the hills.. Is this normal??
4. Seeing beauty in this.
5. Getting turned on by these- Can't wait!
6. Knowing the meaning of WOBBLY legs- and knowing they're gonna make you FLY!
7. Finding the perfect shoe- adidas adios
I know why Haile digs them!
8. "Product testing" for 2 hours in the trail-
BV Compression- Yes Please!
9. Discussing the finer points of bike gear over dinner
10. Just spreading the love...
Friday, October 2, 2009
What have I done?
For those who have register for races before, I am not sure what the process is like for you. As for me, I am always nervous. You know... the usual question, Should I or Should I not?
Last night, I finally pluck up the courage and sign up for Ironman Western Australia in Busselton on 5 Dec. By the way, those 2009 race not 2010! Yes, there is 8.5 weeks to go....
Committing to a big race like IRONMAN is always so hard. First, it is the money issue, I paid AUD 680 to torture myself, not even counting in the airfare and accomodation bit. It is an irony that I am in this line of business where I charge people to do my race and yet I am really a stinge when I go do other races!
Money is the first hurdle, next is your partner or spouse. We might think we are offering our love ones a chance of an exotic holiday but this is not always the case. My spouse will attest to how selfish and inconsiderate I am on my individual pursuit versus the well-being of the family. The argument never stop there. I remember last year I have to trick her to going St Croix (Virgin Islands... can you believe this and how many of you out there would like to go?) with a nice family holiday with shopping in Florida and Disney World for my son. This time, I am kinda glad that she said she is not interested in going Perth, now this will help me save loads. You see... my point is whatever the case, you still have to ask them if you like to be your support crew and offer the option to consider. This very often leads to complicated logistic planning. Trust me, this is much worse than thinking how you pack your bike and gears for the race.
Then, there is work commitment. In your mind, you will always want the perfect race. Meaning having optimal time to train. Again, this is not going to happen. I have one thousand things going on the same time and still writing this blog at 1am. Working 60 hours week and travelling all over does not help. Remember your priorities in life is always family, work and then self interest. This balance should never be compromised if you want to remain married and employed. So do remember my golden advice to you.
Next, there is this nagging injury. I have laid off running now for 1 month and the heel spur seem to go away. Guess what, today with only a 20min run on the treadmill, it still feel funny. Not good at all... Can I finsih the Ironman with minimal or no run training?
So, my philosophy is train with minimum but race with maximum. Whatever outcome, stay happy. I will still do my best whatever tomorrow brings. The facinating thing is this. Once you click to enter and make your payment, your motivation flows. I shall stop here as I have a 6am bike ride tomorrow!
Stay happy..
Adrian Mok
Last night, I finally pluck up the courage and sign up for Ironman Western Australia in Busselton on 5 Dec. By the way, those 2009 race not 2010! Yes, there is 8.5 weeks to go....
Committing to a big race like IRONMAN is always so hard. First, it is the money issue, I paid AUD 680 to torture myself, not even counting in the airfare and accomodation bit. It is an irony that I am in this line of business where I charge people to do my race and yet I am really a stinge when I go do other races!
Money is the first hurdle, next is your partner or spouse. We might think we are offering our love ones a chance of an exotic holiday but this is not always the case. My spouse will attest to how selfish and inconsiderate I am on my individual pursuit versus the well-being of the family. The argument never stop there. I remember last year I have to trick her to going St Croix (Virgin Islands... can you believe this and how many of you out there would like to go?) with a nice family holiday with shopping in Florida and Disney World for my son. This time, I am kinda glad that she said she is not interested in going Perth, now this will help me save loads. You see... my point is whatever the case, you still have to ask them if you like to be your support crew and offer the option to consider. This very often leads to complicated logistic planning. Trust me, this is much worse than thinking how you pack your bike and gears for the race.
Then, there is work commitment. In your mind, you will always want the perfect race. Meaning having optimal time to train. Again, this is not going to happen. I have one thousand things going on the same time and still writing this blog at 1am. Working 60 hours week and travelling all over does not help. Remember your priorities in life is always family, work and then self interest. This balance should never be compromised if you want to remain married and employed. So do remember my golden advice to you.
Next, there is this nagging injury. I have laid off running now for 1 month and the heel spur seem to go away. Guess what, today with only a 20min run on the treadmill, it still feel funny. Not good at all... Can I finsih the Ironman with minimal or no run training?
So, my philosophy is train with minimum but race with maximum. Whatever outcome, stay happy. I will still do my best whatever tomorrow brings. The facinating thing is this. Once you click to enter and make your payment, your motivation flows. I shall stop here as I have a 6am bike ride tomorrow!
Stay happy..
Adrian Mok
Tuesday, September 29, 2009
More new toys!
We're getting this fantastic new toy... I mean tool.. soon. It will help you choose the right running shoes.
Bauerfeind had the genius idea to make insoles out of pressure sensitive material that would fit nicely into your running shoes. When hooked up to the transmitter, it sends the real time colour coded pressure data to your laptop that displays the pressure changes in your footbed as you run.. incredible stuff!
Wish I had taken a picture of the screen display, thats the most impressive bit. Will keep you all posted when it comes into the store so you all can come in and have a go. You'll be amazed : ) Shem
Bauerfeind had the genius idea to make insoles out of pressure sensitive material that would fit nicely into your running shoes. When hooked up to the transmitter, it sends the real time colour coded pressure data to your laptop that displays the pressure changes in your footbed as you run.. incredible stuff!
Insoles strapped on
Transmitter ON
Away we go!
(Check the high stride rate BTW: )
Wish I had taken a picture of the screen display, thats the most impressive bit. Will keep you all posted when it comes into the store so you all can come in and have a go. You'll be amazed : ) Shem
Monday, September 28, 2009
Phuket, Thailand- Triathlon Training Camp Oct 22- 25
Phuket, Thailand
Race Specific for Laguna Phuket Triathlon
Speed work for IM Weatern Australia
For more info:
Shem is a computer geek gamer!
I always thought "Gamers" were a geeky, spotty bunch with a warped sense of reality and smudged glasses (Sorry, Gamers!) Maybe this was cos I was CRAP at them. Until now-
Check it out! Tacx Fortius Multiplayer Trainer
1- Load it up
2- Choose your team
3- Choose your bike
4. Game on!
To say that this is an amazing piece of equiptment would be a gross understatement. You can upload different courses, you can choose the weather conditions, steer and the electronic braking system even increases the reisitance when you are riding uphill! Needless to say, I worked up quite a sweat on one of the climbing stages.
Col and I "hard at work" : )
Drop in with your bike and check it out!
: ) Shem
Tuesday, September 8, 2009
Monday, August 31, 2009
Track Attack! - Speed Endurance Sessions by Athlete's Circle & Ironguides Coach Shem Leong
Starting at 7.00pm on 2nd September (Wednesday), there'll be 13 sessions that will focus on intervals, drills and strength work.
Location at SPE (old NIE) track, Bukit Timah, 21 Evans Road, Singapore view map here
More info, check out our event post on facebook here
also visit Ironguides Singapore or contact Shem (+65-9229 9114, shem@athletescircle.com)
more about Shem
Athlete's Circle - There's an athlete in everyone
Athlete's Circle is a concept store, a playground for the sports enthusiasts.
We believe in creating great friendships and doing what we love.
Athlete's Circle Singapore
27 Boon Tat Street
Singapore 069623
Tel: +65-6372 6388
Athlete's Circle Malaysia
D-5-LG1, Level B1, Block D
JAYA ONE, 72A Jalan Universiti
46200 Petaling Jaya, Selangor
Tel; +603-7960 2313
Subscribe to:
Posts (Atom)
