Still spending the majority of time working working on fitness towards the Bintan Triathlon on May 22/23. The build up period will use the Singapore Sprint Series as tune up races to give you an indication as to how your training is going.
The 70.3 is the major race of the month with the first 2 races in the sprint series giving a gentle introduction to racing for those not doing the 70.3. The 70.3 races will follow the race with an easy week and the resume training and build through to Bintan.
As always we will endeavour to work on work on skills appropriate to the time of year and level of the athlete.
Date |
Training |
Time |
Location |
Details |
| Monday 1st |
Swim |
19:00 - 20:00 |
Farrer Park Swimming Complex |
AEROBIC + STRENGTH DEVELOPMENT
INTERMEDIATE TO ADVANCED
The Monday swimming session will focus on developing swim specific strength. This will mean longer repetitions with a reduced recovery using pull buoy and, for some, paddles. In addition to the endurance work the advanced group focus on increasing the distance swum within the session. If you have your own pull buoy and paddles please bring them along. |
| Swim |
20:00 - 21:00 |
Farrer Park Swimming Complex |
TECHNIQUE
BEGINNERS TO INTERMEDITE
For beginner and intermediate swimmers, the biggest performance gain will come through developing an economical and efficient swim stroke. We will focus on stroke technique as well as building your confidence in your swimming abilities
|
| Tuesday 2nd |
Run |
09:00 - 10:30 |
Botanic Gardens |
STRENGTH DEVELOPMENT
ALL LEVELS
The focus of the tuesday morning run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
|
| Run |
19:30 - 21:00 |
NUS Bukit Timah Track (SPE) |
TRACK SESSION - TECHNIQUE/PACE DEVELOPMENT
ALL LEVELS
This session will focus on developing a sense of pace as well as working on an economical and efficient running technique. We will work on different running drills during the warmup and the distances run the main set will vary and progress building fitness and confidence. |
| Wednesday 3rd |
Bike |
06:00 - 07:00 |
Meet at 1 Raffles Quay (corner of Raffles Quay / Marina Boulevard) |
HIGH INTENSITY WORK
INTERMEDIATE / ADVANCED
The focus of this session will be on developing speed power and high cadence
|
| Swim |
19:30 – 20:30 |
Buona Vista Swimming Pool |
TECHNIQUE + AEROBIC DEVELOPMENT
INTERMEDIATE / ADVANCED
The focus of this session will be developing a sense of pace. You will swim at, above and below (1500m) race pace to get a sense of the effort involved. This will also develop your aerobic capabilities and focus on your stroke.
|
| Thursday 4th |
Swim |
09:00 - 10:00 |
Queenstown Swim Centre |
AEROBIC DEVELOPMENT
ALL LEVELS
The focus of the Thursday morning swim sessions will be on endurance development. The swim sets will be of higher volume to ensure that there is sufficient overload. With these aerobic development sets it is important that you monitor your exertion levels.
With the small numbers in this group stroke instruction is available. |
| Run |
19:30 - 21:00 |
Botanic Gardens |
STRENGTH DEVELOPMENT
ALL LEVELS
The focus of this evening’s run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
|
| Friday 5th |
Run |
06:00 - 07:15 |
Clarke Quay
TBC |
AEROBIC DEVELOPMENT
ALL LEVELS
This will be a steady aerobic run of 1hr 15mins. The format will ensure that no-one gets dropped and that all pace levels are catered for.
|
| Saturday 6th |
Bike |
07:00 - 09:00 |
NUS Bukit Timah Track (SPE) |
HILL REPS
South Buona Vista
BEGINNERS TO INTERMEDIATE LEVELS
Strength development work will be the key focus of the Saturday rides. Seated and standing overgearing will allow athletes to develop cycling specific strength. However, don’t forget to focus on technique such as holding you body still when climbing and ensuring that you are pedaling in circles rather than simply pushing on the pedals.
Those new to cycling should join this session.
|
| Bike |
06:30 - 10:00 |
Holland Road @ Farrar Road (bus stop) |
ROUND THE ISLAND
ADVANCED RIDERS ONLY
This ride takes in a route around the island at an average pace of ???kmh. This ride is not coach supported and they other riders will show you no mercy so you must be prepared to look after yourself.
|
| Swim / Run Brick |
16:00 - 18:00 |
Sentosa, Tanjong Beach |
OPEN WATER SWIM + RUN BRICK
INTERMEDIATE TO ADVANCED LEVELS
The emphasis of the open water swims this is on developing your aerobic base and swim specific strength through longer continuous swims. This is a great opportunity to develop your open water skills such as drafting and sighting.
RUN SESSION
A transition run of around 5km. Keep the pace of this run steady and focus on making it as technically perfect as possible. Make sure that you bring plenty of fluids as Sentosa can be hot in the afternoons.
|
| Sunday 7th |
Bike |
07:30 - 10:30 |
Meet at Macritchie Reservoir car park |
BRICK SESSION
ALL LEVELS
A chance to bike on a short but challenging course and then run off afterwards. The format will be [bike/run/bike/run] x 2
Bring your running shoes and extra water as there are no drinking fountains at the reservoir
|
| Monday 8th |
Swim |
19:00 – 20:00 |
Farrer Park Swimming Complex |
AEROBIC + STRENGTH DEVELOPMENT
INTERMEDIATE TO ADVANCED
The Monday swimming session will focus on developing swim specific strength. This will mean longer repetitions with a reduced recovery using pull buoy and, for some, paddles. In addition to the endurance work the advanced group focus on increasing the distance swum within the session. If you have your own pull buoy and paddles please bring them along.
|
| Swim |
20:00 – 21:00 |
Farrer Park Swimming Complex |
TECHNIQUE
BEGINNERS TO INTERMEDIATE
For beginner and intermediate swimmers, the biggest performance gain will come through developing an economical and efficient swim stroke. We will focus on stroke technique as well as building your confidence in your swimming abilities
|
| Tuesday 9th |
Run |
09:00 - 10:30 |
Botanic Gardens |
STRENGTH DEVELOPMENT
ALL LEVELS
The focus of this evening’s run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
|
| Run |
19:30 - 21:00 |
NUS Bukit Timah Track (SPE) |
TRACK SESSION - TECHNIQUE/PACE DEVELOPMENT
ALL LEVELS
This session will focus on developing a sense of pace as well as working on an economical and efficient running technique. We will work on different running drills during the warmup and the distances run the main set will vary and progress building fitness and confidence.
|
| Wednesday 10th |
Bike |
06:00 - 07:00 |
Meet at 1 Raffles Quay (corner of Raffles Quay / Marina Boulevard) |
HIGH INTENSITY WORK
INTERMEDIATE / ADVANCED
The focus of this session will be on developing speed power and high cadence
|
| Swim |
19:30 - 20:30 |
Buona Vista Swimming Pool |
TECHNIQUE + AEROBIC DEVELOPMENT
INTERMEDIATE / ADVANCED
The focus of this session will be developing a sense of pace. You will swim at, above and below (1500m) race pace to get a sense of the effort involved. This will also develop your aerobic capabilities and focus on your stroke.
|
| Thursday 11st |
Swim |
09:00 - 10:00 |
Queenstown Swim Centre |
AEROBIC DEVELOPMENT
ALL LEVELS
The focus of the Thursday morning swim sessions will be on endurance development. The swim sets will be of higher volume to ensure that there is sufficient overload. With these aerobic development sets it is important that you monitor your exertion levels.
With the small numbers in this group stroke instruction is available. |
| Swim |
19:30 - 20:30 |
Buona Vista Swimming Pool |
STOKE DEVELOPMENT
BEGINNERs ONLY
The focus of the Thursday swim sessions will be on stroke development. The swim sets will focus on the basics of swimming and basic swim fitness
|
| Run |
19:30 - 21:00 |
Botanic Gardens |
STRENGTH DEVELOPMENT
ALL LEVELS
The focus of this evening’s run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
|
| Friday 12nd |
Run |
06:00 - 07:15 |
Clarke Quay
TBC |
AEROBIC DEVELOPMENT
ALL LEVELS
This will be a steady aerobic run of 1hr 15mins. The format will ensure that no-one gets dropped and that all pace levels are catered for.
|
| Saturday 13rd |
Bike |
07:00 - 09:00 |
NUS Bukit Timah Track (SPE) |
HILL REPS
Mount Faber
BEGINNERS TO INTERMEDIATE LEVELS
Strength development work will be the key focus of the Saturday rides. Seated and standing overgearing will allow athletes to develop cycling specific strength. However, don’t forget to focus on technique such as holding you body still when climbing and ensuring that you are pedaling in circles rather than simply pushing on the pedals.
Those new to cycling should join this session.
|
| Bike |
06:30 - 10:00 |
Holland Road @ Farrar Road (bus stop) |
ROUND THE ISLAND
ADVANCED RIDERS ONLY
This ride takes in a route around the island at an average pace of ???kmh. This ride is not coach supported and they other riders will show you no mercy so you must be prepared to look after yourself.
|
| Swim / Run Brick |
16:00 - 18:00 |
Sentosa, Tanjong Beach |
OPEN WATER SWIM + RUN BRICK
INTERMEDIATE TO ADVANCED LEVELS
The emphasis of the open water swims this is on developing your aerobic base and swim specific strength through longer continuous swims. This is a great opportunity to practice open water techniques such as drafting and sighting.
RUN SESSION
A transition run of around 5km. Keep the pace of this run steady and focus on making it as technically perfect as possible. Make sure that you bring plenty of fluids as Sentosa can be hot in the afternoons.
|
| Sunday 14th |
NO SESSION – SPRINT SERIES DUATHLON |
| Monday 15th |
Swim |
19:00 – 20:00 |
Farrer Park Swimming Complex |
AEROBIC + STRENGTH DEVELOPMENT
INTERMEDIATE TO ADVANCED
The Monday swimming session will focus on developing swim specific strength. This will mean longer repetitions with a reduced recovery using pull buoy and, for some, paddles. In addition to the endurance work the advanced group focus on increasing the distance swum within the session. If you have your own pull buoy and paddles please bring them along.
|
| Swim |
20:00 – 21:00 |
Farrer Park Swimming Complex |
TECHNIQUE
BEGINNERS TO INTERMEDIATE
For beginner and intermediate swimmers, the biggest performance gain will come through developing an economical and efficient swim stroke. We will focus on stroke technique as well as building your confidence in your swimming abilities
|
| Tuesday 16th |
Run |
09:00 - 10:30 |
Botanic Gardens |
STRENGTH DEVELOPMENT
ALL LEVELS
The focus of this evening’s run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
|
| Run |
19:30 - 21:00 |
NUS Bukit Timah Track (SPE) |
TRACK SESSION - TECHNIQUE/PACE DEVELOPMENT
ALL LEVELS
This session will focus on developing a sense of pace as well as working on an economical and efficient running technique. We will work on different running drills during the warmup and the distances run the main set will vary and progress building fitness and confidence.
|
Wednesday 17th |
Bike |
06:00 - 07:00 |
Meet at 1 Raffles Quay (corner of Raffles Quay / Marina Boulevard) |
HIGH INTENSITY WORK
INTERMEDIATE / ADVANCED
The focus of this session will be on developing speed power and high cadence
|
| Swim |
19:30 - 20:30 |
Buona Vista Swimming Pool |
TECHNIQUE + AEROBIC DEVELOPMENT
INTERMEDIATE / ADVANCED
The focus of this session will be developing a sense of pace. You will swim at, above and below (1500m) race pace to get a sense of the effort involved. This will also develop your aerobic capabilities and focus on your stroke.
|
| Thursday 18th |
Swim |
09:00 - 10:00 |
Queenstown Swim Centre |
AEROBIC DEVELOPMENT
ALL LEVELS
The focus of the Thursday morning swim sessions will be on endurance development. The swim sets will be of higher volume to ensure that there is sufficient overload. With these aerobic development sets it is important that you monitor your exertion levels.
With the small numbers in this group stroke instruction is available. |
| Swim |
19:30 - 20:30 |
Buona Vista Swimming Pool |
STOKE DEVELOPMENT
BEGINNERs ONLY
The focus of the Thursday swim sessions will be on stroke development. The swim sets will focus on the basics of swimming and basic swim fitness
|
| Run |
19:30 – 21:00 |
Botanic Gardens |
STRENGTH DEVELOPMENT
ALL LEVELS
The focus of this evening’s run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
|
| Friday 19th |
Run |
06:00 - 07:15 |
Clarke Quay
TBC |
AEROBIC DEVELOPMENT
ALL LEVELS
This will be a steady aerobic run of 1hr 15mins. The format will ensure that no-one gets dropped and that all pace levels are catered for.
|
| Saturday 20th |
Swim / Run |
07:00 - 09:00 |
NUS Bukit Timah Track (SPE) |
HILL REPS
Mount Faber
BEGINNERS TO INTERMEDIATE LEVELS
Strength development work will be the key focus of the Saturday rides. Seated and standing overgearing will allow athletes to develop cycling specific strength. However, don’t forget to focus on technique such as holding you body still when climbing and ensuring that you are pedaling in circles rather than simply pushing on the pedals.
Those new to cycling should join this session.
Note that we will be running off after this ride. Please bringa bike lock, extra fluid, running shoes and 2x20c for a locker
|
| Bike |
06:30 - 10:00 |
Holland Road @ Farrar Road (bus stop) |
ROUND THE ISLAND
ADVANCED RIDERS ONLY
This ride takes in a route around the island at an average pace of ???kmh. This ride is not coach supported and they other riders will show you no mercy so you must be prepared to look after yourself.
|
| Swim / Run Brick |
16:00 - 18:00 |
Sentosa, Tanjong Beach |
OPEN WATER SWIM + RUN BRICK
INTERMEDIATE TO ADVANCED LEVELS
The emphasis of the open water swims this is on developing your aerobic base and swim specific strength through longer continuous swims. This is a great opportunity to practice open water techniques such as drafting and sighting.
RUN SESSION
A transition run of around 5km. Keep the pace of this run steady and focus on making it as technically perfect as possible. Make sure that you bring plenty of fluids as Sentosa can be hot in the afternoons.
|
| Sunday 21st |
Bike |
07:30 - 10:30 |
Meet at Macritchie Reservoir car park |
CHANGI LOOPS
INTERMEDIATE TO ADVANCED LEVELS
A steady ride around the Changi Loop ending at the Singapore 70.3 transition area giving us a chance to support those members taking part.
|
| Monday 22nd |
Swim |
19:00 – 20:00 |
Farrer Park Swimming Complex |
AEROBIC + STRENGTH DEVELOPMENT
INTERMEDIATE TO ADVANCED
The Monday swimming session will focus on developing swim specific strength. This will mean longer repetitions with a reduced recovery using pull buoy and, for some, paddles. In addition to the endurance work the advanced group focus on increasing the distance swum within the session. If you have your own pull buoy and paddles please bring them along.
|
| Swim |
20:00 – 21:00 |
Farrer Park Swimming Complex |
TECHNIQUE
BEGINNERS TO INTERMEDIATE
For beginner and intermediate swimmers, the biggest performance gain will come through developing an economical and efficient swim stroke. We will focus on stroke technique as well as building your confidence in your swimming abilities
|
| Tuesday 23rd |
Run |
09:00 - 10:30 |
Botanic Gardens |
STRENGTH DEVELOPMENT
ALL LEVELS
The focus of the Tuesday morning run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
|
| Run |
19:30 - 21:00 |
NUS Bukit Timah Track (SPE) |
TRACK SESSION - TECHNIQUE/PACE DEVELOPMENT
ALL LEVELS
This session will focus on developing a sense of pace as well as working on an economical and efficient running technique. We will work on different running drills during the warmup and the distances run the main set will vary and progress building fitness and confidence.
|
| Wednesday 24th |
Bike |
06:00 - 07:00 |
Meet at 1 Raffles Quay (corner of Raffles Quay / Marina Boulevard) |
HIGH INTENSITY WORK
INTERMEDIATE / ADVANCED
The focus of this session will be on developing speed power and high cadence
|
| Swim |
19:30 - 20:30 |
Buona Vista Swimming Pool |
TECHNIQUE + AEROBIC DEVELOPMENT
INTERMEDIATE / ADVANCED
The focus of this session will be developing a sense of pace. You will swim at, above and below (1500m) race pace to get a sense of the effort involved. This will also develop your aerobic capabilities and focus on your stroke.
|
| Thursday 25th |
Swim |
09:00 - 10:00 |
Queenstown Swim Centre |
AEROBIC DEVELOPMENT
ALL LEVELS
The focus of the Thursday morning swim sessions will be on endurance development. The swim sets will be of higher volume to ensure that there is sufficient overload. With these aerobic development sets it is important that you monitor your exertion levels.
With the small numbers in this group stroke instruction is available. |
| Swim |
19:30 - 20:30 |
Buona Vista Swimming Pool |
STOKE DEVELOPMENT
BEGINNERs ONLY
The focus of the Thursday swim sessions will be on stroke development. The swim sets will focus on the basics of swimming and basic swim fitness
|
| Run |
19:30 – 21:00 |
Botanic Gardens |
STRENGTH DEVELOPMENT
ALL LEVELS
The focus of this evening’s run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
|
| Friday 26th |
Run |
06:00 - 07:15 |
Clarke Quay
TBC |
AEROBIC DEVELOPMENT
ALL LEVELS
This will be a steady aerobic run of 1hr 15mins. The format will ensure that no-one gets dropped and that all pace levels are catered for.
|
| Saturday 27th |
Bike |
07:00 - 09:00 |
NUS Bukit Timah Track (SPE) |
HILL REPS
Rifle Range Road
BEGINNERS TO INTERMEDIATE LEVELS
Strength development work will be the key focus of the Saturday rides. Seated and standing overgearing will allow athletes to develop cycling specific strength. However, don’t forget to focus on technique such as holding you body still when climbing and ensuring that you are pedaling in circles rather than simply pushing on the pedals.
|
| Bike |
06:30 - 10:00 |
Holland Road @ Farrar Road (bus stop) |
ROUND THE ISLAND
ADVANCED RIDERS ONLY
This ride takes in a route around the island at an average pace of ???kmh. This ride is not coach supported and they other riders will show you no mercy so you must be prepared to look after yourself.
|
| Swim / Run Brick |
16:00 - 18:00 |
Sentosa, Tanjong Beach |
OPEN WATER SWIM + RUN BRICK
INTERMEDIATE TO ADVANCED LEVELS
The emphasis of the open water swims this is on developing your aerobic base and swim specific strength through longer continuous swims. This is a great opportunity to practice open water techniques such as drafting and sighting.
RUN SESSION
A transition run of around 5km. Keep the pace of this run steady and focus on making it as technically perfect as possible. Make sure that you bring plenty of fluids as Sentosa can be hot in the afternoons.
|
| Sunday 28th |
Bike |
07:30 - 10:30 |
Meet at Macritchie Reservoir car park |
KRANJI LOOP + INDIVIDUAL TIME TRIAL
INTERMEDIATE TO ADVANCED LEVELS
A steady warmup ride to the Lim Chu Kang runway then a 2 lap time followed by a steady ride home to cooldown.
RUN SESSION
This will be a steady aerobic ride but athletes should be able to maintain a pace of 30kph and ride for 2hrs 30 with minimal stops. Also ideal for those looking for a recovery ride.
|
| Monday 29th |
Swim |
19:00 – 20:00 |
Farrer Park Swimming Complex |
AEROBIC + STRENGTH DEVELOPMENT
INTERMEDIATE TO ADVANCED
The Monday swimming session will focus on developing swim specific strength. This will mean longer repetitions with a reduced recovery using pull buoy and, for some, paddles. In addition to the endurance work the advanced group focus on increasing the distance swum within the session. If you have your own pull buoy and paddles please bring them along.
|
| Swim |
20:00 – 21:00 |
Farrer Park Swimming Complex |
TECHNIQUE
BEGINNERS TO INTERMEDIATE
For beginner and intermediate swimmers, the biggest performance gain will come through developing an economical and efficient swim stroke. We will focus on stroke technique as well as building your confidence in your swimming abilities
|
| Tuesday 30th |
Run |
09:00 - 10:30 |
Botanic Gardens |
STRENGTH DEVELOPMENT
ALL LEVELS
The focus of the Tuesday morning run is on developing specific strength for running. Taking in the inclines around the Botanic Gardens the aim is to run at a controlled intensity. The incline automatically makes it harder to run; you should aim to adjust your effort to maintain the same intensity on the hills. We will also do some running specific conditioning exercises.
|
| Run |
19:30 - 21:00 |
NUS Bukit Timah Track (SPE) |
TRACK SESSION - TECHNIQUE/PACE DEVELOPMENT
ALL LEVELS
This session will focus on developing a sense of pace as well as working on an economical and efficient running technique. We will work on different running drills during the warmup and the distances run the main set will vary and progress building fitness and confidence.
|
| Wednesday 31st |
Swim |
19:30 - 20:30 |
Buona Vista Swimming Pool |
TECHNIQUE + AEROBIC DEVELOPMENT
INTERMEDIATE / ADVANCED
The focus of this session will be developing a sense of pace. You will swim at, above and below (1500m) race pace to get a sense of the effort involved. This will also develop your aerobic capabilities and focus on your stroke.
|
