Who's your bunny?

Lucky Leong's Bike Time Trail
730am, Sat July 2, East Coast Park, Singapore.

40 km ALL OUT was the order of the day from ironguides Coach Shem Leong. A staggered start with riders aiming to hold their goal race pace, had everyone pushing hard, chasing down their"bunny" up the road. Some were caught, some got away!

We had a lot of fun : ) and a seriously good training session.

Team Absolut rock up- Respect!

Good Morning Ladies!

Enjoy your training- Andy & Carl.

ironguides crew, Graham, Stephen, Paul- Don't Mess!

40km done and dusted.



Even the bike are knackered.

Our winner- Jon Hew- Team Salsa

37km/hr- 2nd Place, The Maverick accepts his prize.

These guys look confused- bike lust or rack envy?

How many times do I have to tell you, "It's NOT about the bike!"

 It's all in the (ironguide) legs!

Thank you everyone- pls come again!

Thank you everyone that came along and helped out with logistics. Hope the rest of you can join us next time. To be looped in on future training sessions, email me, shem.leong@ironguides.net

Open-water swim/ run coming up next. Can't wait- Keep you all posted!

Mondays with Shemi

Nice running on Monday!

We did:

6 x 20 sec fast strides

6 x 400 as 300m easy - mod, 100 Hard

6 x 400 - holding best possible splits on 3.00 or 3.30.

Well done!

Pointers-

* keep a high stride rate with a shorter, smaller step on the fast strides- it's a neurological drill designed to increase leg speed

* keep the "easy portion" easier so that the fast 100's can be run at a high speed (90%max)

* Remember your splits for the 400m intervals and we'll be working to bring these down.
* This weekend, when you head out for your long easy run, count how many times your right elbow drives back in 30seconds. Your stride rate is this number multiplied by 2.

* If it's below 90, aim for 90 and above and if its about 90, aim for 94.

These sessions are not designed to "slay" you every Monday evening. Intsead, use this as part of your weekly running schedule to throw some speedwork into the mix and to keep your running programme consistant and sustainable. 

1st time free trial.
Purchase lots of 4 or 8 sessions online here.

http://www.ironguides.net/seasia/singapore

Till next week- Enjoy your training!

Shem