Tri-Corner 06-06-14

Tri-CornerTRI CORNER

Martin Reynolds – Tri Director

A couple of Athlete Lab sessions for your diary, open to all ANZA cycling members. Both of these are great sessions for all levels. Just turn up on the day

Bike-Run Multi-Brick Session
When: Sat, June 7, 7:30am – 10:00am
Where: Upper Peirce Reservoir Park + Old Upper Thomson Road
Description: Multiple-reps of cycling and running repeats to get you conditioned for the demands of multi-sport racing.

Get fit for cycling AND running in a two-for-one race-pace/tempo session on safe, challenging, and scenic ‘back-to-nature’ routes on two wheels and on foot.

Do the number of repeats (and tweak the distance/intensity) depending on your event distance – from sprint distance to Ironman!

Equipment: Bike + helmet + cycling shoes, running shoes, appropriate cycling/tri/running attire, nutrition and water

Logistics: Coach will manage transition area; free parking available; toilets/changing rooms and water cooler available

Session:
– Pre-session – inclusive of transition setup, tips, safety brief, and suggestions for routes along connecting road and Old Upper Thomson Road
– 2x OR 3x (9km OR 15km ride / 2km OR 3km run) – short course athletes — pace change 2nd set onwards (tempo)
OR
– 2x (27km ride / 3km run) – long course athletes — with pace changes throughout (long threshold)
Coach: Wilson (98784113)

ABC Road Bike Skills Clinic
When: Sat, June 21, 7:30am – 9:30am
Where: 71 Amoy Street Singapore
Description: Meeting time: 0730hrs
End time: 0930hrs

Equipment: Road or triathlon bikes welcome. Helmet (mandatory) + comfortable riding attire. Water and snacks for up to 2 hours of riding. Spare inner tube and repair kit (pump, tire levers, multitool, patch kit) highly recommended.

What we will do: Catch up with the ABC crew at Athlete Lab Singapore (71 Amoy Street).

We start with an easy warm-up ride from AL…

– Attack position revision
– Gear shifting fine-tuning
– Climbing & descending practice
– Cornering – solo and group practice

After the ride, we head back to Amoy Street where we can grab a well-deserved post-ride breakfast and catch up some more.

Don’t let the name fool you – ABC works for the more seasoned cyclists too. Triathletes stand to benefit as much as roadies will for this session’s skill set. Anyone’s who’s wondered how to get more confident in a competitive, fast-moving group of race-pace riders will fully appreciate the confidence a focused morning of ‘sessioning’ can bring to their riding.

Contact: Coach Wilson (98784113)

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