Connect with us


Phuket’s TSLC sporting tips: How to become a faster cyclist

Legacy Phuket Gazette



PHUKET: In a continuing series of sporting tips provided by Phuket’s Thanyapura Sports & Leisure Club, resident experts Brian Finniss tells you to stand up straight, though first Jürgen Zäck gets you out of your comfort zone.

A lot of cyclists and triathletes do spend quite some time in the saddle and wonder why they do not deliver on race day. From analyzing their training, the reason for this is usually obvious: Too much training in the “comfort zone”! In order to get faster, you have to train faster.

It’s as simple as that! Don’t get me wrong, a solid base of miles is fundamental, but to get faster you need, to stimulate your body to develop strength and speed.

Add one power oriented workout and at least one speed session per week to your training schedule. A strength session should include sections in a harder gear.

This can be done either on an uphill or against a headwind at a low cadence of 60 or less RPM (repetitions per minute).

The tempo rides should include intervals at higher intensity with proper rest: 10 x 3min at 95% effort with 2-3min recovery or 3 x 12min at 80-90% with at least 5 min recovery.

This will improve your anaerobic threshold. You will move the “moment of fatigue” to a higher speed. You will also develop mental strength and focus. Your body will get more efficient at a higher speed by improving your “inter and intra muscular coordination”.

And last but not least: Work on moving your pedals faster once in a while! Include some sections at a very high RPM (105-120) to stimulate some “fast twitch muscle fibers”. Ride smart!

Thanyapura offers four Bike Sessions per week with lots of variety:
•Tuesday, 7am: 40km aerobic, steady
•Thursday, 7am: 60-70km with hills or longer Time Trails
•Saturday, 8am: 60km with short Speed Intervals
•Sunday, 7am: Long Ride at a moderate pace 90-155km

Posture is primary

We all know posture is an important aspect of everyday life but it can be even more important when it comes to sports performance. Posture is so important to an athlete that it should actually be the first thing a strength and conditioning coach teaches or addresses. One should actually feel energized in the standing position because it is an active position but too often we will take the easy way out and slouch because it takes less effort to do this.

Good posture can be described as: The balanced placement of the torso over the legs/feet. It is crucial that the pelvis is centered – not tipped forward, sidewards or backwards. The abdomen is slightly drawn in and the diaphragm is raised. The shoulders are lowered (depressed), dropped naturally resting downward. The head is centered (fixated) and held straight with the eyes looking forward.

So what exactly is considered “Good” posture and what does that look like? Good posture can be identified as an imaginary line which passes through the earlobe, the cervical vertebrae, acromion (triangular projection part of the scapula – shoulder blade that forms the point or tip of the shoulders), the lumbar vertebrae, the center of the hip, just in front of the mid-line of the knee, and slightly anterior to the ankle bone.

Or, if that sounds a little bit too confusing you can always pretend there is an imaginary line from the ear through the shoulder, hip, knee, and ankle joint, and your head is centered! The next time you get a chance, use a mirror and take a look to see what your posture looks like, it might just surprise you how hard it can be to stand there with correct posture!

These fitness tips are provided by Thanyapura’s Operation Manager Brian Finniss. Email: and Triathlon Senior Head Coach Jürgen Zack:

Keep checking our online Phuket Sports pages, join our Facebook fan page or follow us on Twitter @PhuketGazette for the latest local, national and international sporting news and action.

— Jurgen Zack & Brian Finniss


Want more Thailand news from the Thaiger family?

📱 Download our app on Android or iOS for instant updates on your mobile
📝️ Join the conversation on Thaiger Talk - discuss news & life in our Thailand forums
📧 Subscribe to our daily email newsletter
👍 Like/Follow us on Facebook
🔔 Subscribe to or Join our YouTube channel for daily video updates


Join the conversation and have your say on Thailand news published on The Thaiger.

Thaiger Talk is our new Thaiger Community where you can join the discussion on everything happening in Thailand right now.

Please note that articles are not posted to the forum instantly and can take up to 20 min before being visible. Click for more information and the Thaiger Talk Guidelines.

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Archiving articles from the Phuket Gazette circa 1998 - 2017. View the Phuket Gazette online archive and Digital Gazette PDF Prints.

Follow Thaiger by email:

Coronavirus (Covid-19)4 hours ago

PM Prayut asks everyone to work together towards reopening

Coronavirus (Covid-19)6 hours ago

Bangkok restrictions lifted on 8 categories, including swimming

Patong7 hours ago

Tar balls spreading in Phuket hit Patong Beach

Phuket Sandbox July 1st


Thaiger is getting behind local businesses for the restart of tourism in July - up to 50% discounts across all advertising packages in June!

Phuket9 hours ago

Officials predict 600,000 tourists to Phuket following reopening

Phuket9 hours ago

Technician electrocuted to death while trying to fix jacuzzi

Pattaya9 hours ago

Pattaya pushes for August 1 Sealed Route reopening plan

Thailand10 hours ago

Mother alleges that Doctor mistakenly gave her 10 year old sleeping pills

Bangkok10 hours ago

1 million Sinopharm doses arrive today

Tourism11 hours ago

Full reopening guidelines for Phuket and Samui

Coronavirus (Covid-19)11 hours ago

Covid UPDATE: 3,682 new cases, 20 covid-related deaths, provincial totals

Thailand12 hours ago

Poll shows schools, students, parents, “not ready” for online learning

Chon Buri12 hours ago

Man returns lost parakeet, gets rewarded with BBQ

Thai Life13 hours ago

Thai Lion predicts football matches, other abilities currently unknown

Tourism13 hours ago

Reopening details for Phuket, Samui and beyond laid out

Coronavirus (Covid-19)14 hours ago

Multiple Chiang Rai schools to close after infections found

Thailand4 months ago

Thailand News Today | Thai Airways in rehab, All go for Songkran | March 4

Tourism4 months ago

Phuket’s nightlife. Yes, bars and clubs are still open | VIDEO

Phuket4 months ago

Thailand News Today | Covid passport talks, Thai Airways heads to court | March 2

Tourism4 months ago

Phuket Thai food treats you need to try | VIDEO

Thailand4 months ago

Thailand News Today | Bars, pubs and restaurants ‘sort of’ back to normal | Feb 23

Tourism4 months ago

In search of Cat & Dog Cafés in Phuket Town | VIDEO

Thailand5 months ago

Thailand News Today | Gambling crackdown, Seafood market to reopen, Vlogger challenge | Jan 21

Thailand5 months ago

Thailand News Today | Covid testing for visas, Business impact, Vaccine approval | January 19

Thailand5 months ago

Thailand News Today | Weekend Bangkok bombs, Thailand fires, Covid update | January 18

Thailand5 months ago

Thailand News Today | Stray car on runway, Indonesian quake, 300 baht tourist fee | January 15

Thailand5 months ago

Thailand News Today | Governor off respirator, sex-trafficking arrest, condo prices falling | January 14

Thailand5 months ago

Thailand News Today | Chinese vaccine, Thailand ‘drug hub’, Covid update | January 13

Thailand5 months ago

Thailand News Today | Bangkok may ease restrictions, Phuket bar curfew, Vaccine roll out | January 12

Thailand5 months ago

Thailand News Today | Covid latest, Cockfights closed down, Bryde’s Whale beached | January 11

Thailand5 months ago

Thailand News Today | Southern floods, Face mask fines, Thai Air Asia woes | January 8