Connect with us

Phuket

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

Legacy Phuket Gazette

Published 

 on 

Phuket’s TSLC sporting tips: How to become a faster cyclist | The Thaiger
  • follow us in feedly

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: [email protected]and Triathlon Senior Head Coach Jürgen Zack: [email protected].

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

Keep in contact with The Thaiger by following our Facebook page.
Never miss out on future posts by following The Thaiger.
Click to comment

Leave a Reply

Your email address will not be published.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



Read more headlines, reports & breaking news in Phuket. Or catch up on your Thailand news.

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

Phuket

4 billion baht medical hub planned for Phuket

Maya Taylor

Published

on

4 billion baht medical hub planned for Phuket | The Thaiger
Mai Khao beach in north Phuket. PHOTO: Booking.com

Phuket officials are setting aside around 4 billion baht to transform medical tourism in the southern province of Phuket, by developing a state-of-the-art treatment hub in the north of the island. The Bangkok Post reports that the Treasury department is planning to give the Public Health Ministry permission to use 141 rai of government land in the sub-district of Mai Khao, close to Phuket International Airport. It’s not the first time the proposal has come to light.

The concept is gathering support as Phuket battles to diversify its attraction beyond a tropical holiday island.

The aim is to develop Phuket as a world-class health and wellness destination, with facilities that will attract medical tourists from all over the world, as well as providing a high standard of treatment to the local population. It’s understood the facility will provide a full range of health services, including long-term care, and hospice and rehabilitation services.

The island already has a well-developed medical tourism market, but has been based around local hospitals and clinics linking up with foreign marketing companies in the past. “The International Medical and Public Health Service” has been conceived to create more long term financial security and diversification, and value-added tourism in Phuket, as the island has taken a heavy financial hit over the past 7 months.

4 billion baht medical hub planned for Phuket | News by The Thaiger

PHOTO: Phuket Andaman News

The plan was first suggested in 2017, by then governor, Noraphat Plodthong and confirmed by the director of Phuket’s Vachira Hospital, Dr. Chalermpong Sukontapol, in July. At that stage, the estimated budget was 3-4 billion baht. The director-general of the Treasury department, Yuthana Yimkarun, says the plot is being offered to the Health Ministry for free. The land is thought be worth around 1 billion baht.

Yuthana says the ministry will manage investment, with approximately 2 billion baht required for the first stage of the project. Construction of the facility is expected to be completed over 2 years.

Meanwhile, it’s understood that unused government land that is currently managed by various government agencies may be moved under the remit of central government, with a view to increasing its worth. According to the Bangkok Post report, just 4% of government land is directly managed by the Treasury. The other 96% is controlled by various government agencies. Yuthana says the plan is to increase the percentage of state-owned land under the Treasury’s management to 10% within 2 years.

SOURCE: Bangkok Post

Keep in contact with The Thaiger by following our Facebook page.
Never miss out on future posts by following The Thaiger.
Continue Reading

Coronavirus (Covid-19)

“Open the borders, safely”, Bill Heinecke, Minor International interview – VIDEO

The Thaiger

Published

on

“Open the borders, safely”, Bill Heinecke, Minor International interview – VIDEO | The Thaiger

Bill Heinecke speaks to Bill Barnett. The two heavy-hitters of Thailand’s hotel and hospitality sector, mull over the current Covid situation and the reopening of Thailand’s borders to some form of tourism. Bill Heinecke is the Chairman and Founder of Minor International.

Bill Barnett is the Managing Director of c9hotelworks.com

Now the Thai government has approved the special long-term tourist visa scheme (STV), hoteliers are remaining skeptical about reopening due to the lack of clarity in the recent announcement, which will reportedly take effect next month. The president of the Thai Hotels Association’s southern chapter says more hoteliers will consider reopening if the government gives further information about the plan in terms of prospective markets, arrival dates, origin countries, and flights.

Such details would allow hotels to prepare themselves ahead of time to offer services as alternative state quarantine premises as at least 60 hotels in Phuket are awaiting approval to operate such facilities.

Keep in contact with The Thaiger by following our Facebook page.
Never miss out on future posts by following The Thaiger.
Continue Reading

Bangkok

Now they’re coming… Special Tourist Visa flight set for Tuesday – Tourism and Sports Minister

Caitlin Ashworth

Published

on

Now they’re coming… Special Tourist Visa flight set for Tuesday – Tourism and Sports Minister | The Thaiger
PHOTO: Unsplash: Suhyeon Choi

After much confusion and a few apparent ‘misunderstandings’, Chinese tourists on the Special Tourist Visa will actually arrive on October 20 and 26. At least that’s what Tourism and Sports Minister Phiphat Ratchakitprakarn says, according to the Bangkok Post. The first group is said to arrive 4 days from now in Bangkok (if they actually applied for the visa this time).

Reports circulated for weeks about a flight of 120 to 150 tourists set to arrive in Phuket on October 8 from Guangzhou, China. An announcement was made shortly after the flight was due to arrive with Tourism Authority Governor Yuthasak Supasorn saying “administrative issues” had caused the delay.

It was later reported that no one from Guangzhou had actually applied for the visa and it was all just a misunderstanding after the Tourism Authority of Thailand reportedly passed off a list of those “interested” in the visa as actual applications.

This time, the Post is reporting the first group of 120 tourists from Guangzhou will arrive at Bangkok’s Suvarnabhumi Airport on Tuesday. Another group of 120 tourists, also from Guangzhou, will arrive on October 26, but the Post didn’t say where that flight will land.

It’s apparently the same group that was planned to arrive in Phuket on October 8, but the minister claims the trip was postponed due to the Vegetarian Festival which is planned to run until October 25. Both the Phuket governor and National Security Council secretary general had claimed the festival was the reason for the delayed flight and was intended to ease fears of Covid-19 for the festival-goers coming in from the rest of Thailand.

Even though the new long stay tourist visa is good for 90 days, and can be renewed twice, the tourists will only stay in the country for 30 days, with 14 of those days in quarantine. Phiphat says the Tourism Authority of Thailand will find activities to keep the tourists occupied while in quarantine.

The visitors will be the first international tourists after a 6 month ban to prevent the spread of Covid-19. Thai officials have been discussing plans for months about how to safely reopen borders to revive the country’s economy which is heavily driven by the tourism industry. Officals are now talking about cutting down the mandatory time for quarantine from 14 days to 7 days to help entice people to visit.

SOURCE: Bangkok Post

Catch up with the latest daily “Thailand News Today” here on The Thaiger.

Keep in contact with The Thaiger by following our Facebook page.
Never miss out on future posts by following The Thaiger.
Continue Reading
Thailand News Today | Media censorship, Thai parliament to meet, STV flight arrives | October 20 | The Thaiger
Thailand16 hours ago

Thailand News Today | Media censorship, Thai parliament to meet, STV flight arrives | October 20

Thailand News Today | Protest update, Samui wants cheap flights, Isaan croc hunters | October 19 | The Thaiger
Thailand2 days ago

Thailand News Today | Protest update, Samui wants cheap flights, Isaan croc hunters | October 19

Thailand News Today | Bangkok protests, Special Tourist Visa, Prisoners slippery escape | October 16 | The Thaiger
Thailand5 days ago

Thailand News Today | Bangkok protests, Special Tourist Visa, Prisoners slippery escape | October 16

Thailand News Today | State of Emergency, Pattaya ‘online’, Veggie Festival plea | October 15 | The Thaiger
Thailand6 days ago

Thailand News Today | State of Emergency, Pattaya ‘online’, Veggie Festival plea | October 15

Thailand News Today | BKK protest update, Chiang Mai ‘quiet’, Baby klong crocs | October 14 | The Thaiger
Thailand7 days ago

Thailand News Today | BKK protest update, Chiang Mai ‘quiet’, Baby klong crocs | October 14

Thailand News Today | No STV tourists, Boss in Dubai, border fears in Tak | October 13 | The Thaiger
Thailand1 week ago

Thailand News Today | No STV tourists, Boss in Dubai, border fears in Tak | October 13

Thailand News Today | Land bridge project, “Thai Bridge”, Chaing Mai black widow | October 12 | The Thaiger
Thailand1 week ago

Thailand News Today | Land bridge project, “Thai Bridge”, Chaing Mai black widow | October 12

Thailand News Today | Army v Twitter, Tourism interrupted, Thailand World’s #6 | October 9 | The Thaiger
Thailand2 weeks ago

Thailand News Today | Army v Twitter, Tourism interrupted, Thailand World’s #6 | October 9

Thailand News Today | Tourist arrivals postponed, Will Boss return?, deadly centipede | October 8 | The Thaiger
Video & Podcasts2 weeks ago

Thailand News Today | Tourist arrivals postponed, Will Boss return?, deadly centipede | October 8

Thailand News Today | Poll-Keep borders closed, quarantine exemption, heavy rain | October 7 | The Thaiger
Thailand2 weeks ago

Thailand News Today | Poll-Keep borders closed, quarantine exemption, heavy rain | October 7

Thailand News Today | Business people exemptions, road checkpoints, Phuket delay | October 6 | The Thaiger
Thailand2 weeks ago

Thailand News Today | Business people exemptions, road checkpoints, Phuket delay | October 6

Thailand News Today | Live from Thammasat, Sacked teacher sues parents, Pattaya eating contest | October 5, 2020 | The Thaiger
Thailand2 weeks ago

Thailand News Today | Live from Thammasat, Sacked teacher sues parents, Pattaya eating contest | October 5, 2020

Thailand News Today | Prison release?, Pattaya Makeover, 6 new Covid cases | October 2 | The Thaiger
Video & Podcasts3 weeks ago

Thailand News Today | Prison release?, Pattaya Makeover, 6 new Covid cases | October 2

Thailand News Today | Waiting for vaccine, new face of Thailand expats, teacher complaints | Oct 1 | The Thaiger
Video & Podcasts3 weeks ago

Thailand News Today | Waiting for vaccine, new face of Thailand expats, teacher complaints | Oct 1

Thailand News Today | Phuket re-opens, TripAdvisor review saga, Samut Prakhan chem spill | Sept 30 | The Thaiger
Video & Podcasts3 weeks ago

Thailand News Today | Phuket re-opens, TripAdvisor review saga, Samut Prakhan chem spill | Sept 30

Follow The Thaiger by email:

Trending