Connect with us

Phuket

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

Legacy Phuket Gazette

Published

 on 

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: tslc@thanyapura.com and Triathlon Senior Head Coach Jürgen Zack: triathlon@thanyapura.com.

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

 

Get more from The Thaiger

Looking for your next home in Thailand? Let us match you with a local expert in minutes!

Thank you for your interest!

One of our agents will
reach out to you soon.

I want to:
  • Thailand (ไทย)+66
  • United States+1
  • United Kingdom+44
  • Australia+61
  • Afghanistan (‫افغانستان‬‎)+93
  • Albania (Shqipëri)+355
  • Algeria (‫الجزائر‬‎)+213
  • American Samoa+1684
  • Andorra+376
  • Angola+244
  • Anguilla+1264
  • Antigua and Barbuda+1268
  • Argentina+54
  • Armenia (Հայաստան)+374
  • Aruba+297
  • Australia+61
  • Austria (Österreich)+43
  • Azerbaijan (Azərbaycan)+994
  • Bahamas+1242
  • Bahrain (‫البحرين‬‎)+973
  • Bangladesh (বাংলাদেশ)+880
  • Barbados+1246
  • Belarus (Беларусь)+375
  • Belgium (België)+32
  • Belize+501
  • Benin (Bénin)+229
  • Bermuda+1441
  • Bhutan (འབྲུག)+975
  • Bolivia+591
  • Bosnia and Herzegovina (Босна и Херцеговина)+387
  • Botswana+267
  • Brazil (Brasil)+55
  • British Indian Ocean Territory+246
  • British Virgin Islands+1284
  • Brunei+673
  • Bulgaria (България)+359
  • Burkina Faso+226
  • Burundi (Uburundi)+257
  • Cambodia (កម្ពុជា)+855
  • Cameroon (Cameroun)+237
  • Canada+1
  • Cape Verde (Kabu Verdi)+238
  • Caribbean Netherlands+599
  • Cayman Islands+1345
  • Central African Republic (République centrafricaine)+236
  • Chad (Tchad)+235
  • Chile+56
  • China (中国)+86
  • Christmas Island+61
  • Cocos (Keeling) Islands+61
  • Colombia+57
  • Comoros (‫جزر القمر‬‎)+269
  • Congo (DRC) (Jamhuri ya Kidemokrasia ya Kongo)+243
  • Congo (Republic) (Congo-Brazzaville)+242
  • Cook Islands+682
  • Costa Rica+506
  • Côte d’Ivoire+225
  • Croatia (Hrvatska)+385
  • Cuba+53
  • Curaçao+599
  • Cyprus (Κύπρος)+357
  • Czech Republic (Česká republika)+420
  • Denmark (Danmark)+45
  • Djibouti+253
  • Dominica+1767
  • Dominican Republic (República Dominicana)+1
  • Ecuador+593
  • Egypt (‫مصر‬‎)+20
  • El Salvador+503
  • Equatorial Guinea (Guinea Ecuatorial)+240
  • Eritrea+291
  • Estonia (Eesti)+372
  • Ethiopia+251
  • Falkland Islands (Islas Malvinas)+500
  • Faroe Islands (Føroyar)+298
  • Fiji+679
  • Finland (Suomi)+358
  • France+33
  • French Guiana (Guyane française)+594
  • French Polynesia (Polynésie française)+689
  • Gabon+241
  • Gambia+220
  • Georgia (საქართველო)+995
  • Germany (Deutschland)+49
  • Ghana (Gaana)+233
  • Gibraltar+350
  • Greece (Ελλάδα)+30
  • Greenland (Kalaallit Nunaat)+299
  • Grenada+1473
  • Guadeloupe+590
  • Guam+1671
  • Guatemala+502
  • Guernsey+44
  • Guinea (Guinée)+224
  • Guinea-Bissau (Guiné Bissau)+245
  • Guyana+592
  • Haiti+509
  • Honduras+504
  • Hong Kong (香港)+852
  • Hungary (Magyarország)+36
  • Iceland (Ísland)+354
  • India (भारत)+91
  • Indonesia+62
  • Iran (‫ایران‬‎)+98
  • Iraq (‫العراق‬‎)+964
  • Ireland+353
  • Isle of Man+44
  • Israel (‫ישראל‬‎)+972
  • Italy (Italia)+39
  • Jamaica+1
  • Japan (日本)+81
  • Jersey+44
  • Jordan (‫الأردن‬‎)+962
  • Kazakhstan (Казахстан)+7
  • Kenya+254
  • Kiribati+686
  • Kosovo+383
  • Kuwait (‫الكويت‬‎)+965
  • Kyrgyzstan (Кыргызстан)+996
  • Laos (ລາວ)+856
  • Latvia (Latvija)+371
  • Lebanon (‫لبنان‬‎)+961
  • Lesotho+266
  • Liberia+231
  • Libya (‫ليبيا‬‎)+218
  • Liechtenstein+423
  • Lithuania (Lietuva)+370
  • Luxembourg+352
  • Macau (澳門)+853
  • Macedonia (FYROM) (Македонија)+389
  • Madagascar (Madagasikara)+261
  • Malawi+265
  • Malaysia+60
  • Maldives+960
  • Mali+223
  • Malta+356
  • Marshall Islands+692
  • Martinique+596
  • Mauritania (‫موريتانيا‬‎)+222
  • Mauritius (Moris)+230
  • Mayotte+262
  • Mexico (México)+52
  • Micronesia+691
  • Moldova (Republica Moldova)+373
  • Monaco+377
  • Mongolia (Монгол)+976
  • Montenegro (Crna Gora)+382
  • Montserrat+1664
  • Morocco (‫المغرب‬‎)+212
  • Mozambique (Moçambique)+258
  • Myanmar (Burma) (မြန်မာ)+95
  • Namibia (Namibië)+264
  • Nauru+674
  • Nepal (नेपाल)+977
  • Netherlands (Nederland)+31
  • New Caledonia (Nouvelle-Calédonie)+687
  • New Zealand+64
  • Nicaragua+505
  • Niger (Nijar)+227
  • Nigeria+234
  • Niue+683
  • Norfolk Island+672
  • North Korea (조선 민주주의 인민 공화국)+850
  • Northern Mariana Islands+1670
  • Norway (Norge)+47
  • Oman (‫عُمان‬‎)+968
  • Pakistan (‫پاکستان‬‎)+92
  • Palau+680
  • Palestine (‫فلسطين‬‎)+970
  • Panama (Panamá)+507
  • Papua New Guinea+675
  • Paraguay+595
  • Peru (Perú)+51
  • Philippines+63
  • Poland (Polska)+48
  • Portugal+351
  • Puerto Rico+1
  • Qatar (‫قطر‬‎)+974
  • Réunion (La Réunion)+262
  • Romania (România)+40
  • Russia (Россия)+7
  • Rwanda+250
  • Saint Barthélemy+590
  • Saint Helena+290
  • Saint Kitts and Nevis+1869
  • Saint Lucia+1758
  • Saint Martin (Saint-Martin (partie française))+590
  • Saint Pierre and Miquelon (Saint-Pierre-et-Miquelon)+508
  • Saint Vincent and the Grenadines+1784
  • Samoa+685
  • San Marino+378
  • São Tomé and Príncipe (São Tomé e Príncipe)+239
  • Saudi Arabia (‫المملكة العربية السعودية‬‎)+966
  • Senegal (Sénégal)+221
  • Serbia (Србија)+381
  • Seychelles+248
  • Sierra Leone+232
  • Singapore+65
  • Sint Maarten+1721
  • Slovakia (Slovensko)+421
  • Slovenia (Slovenija)+386
  • Solomon Islands+677
  • Somalia (Soomaaliya)+252
  • South Africa+27
  • South Korea (대한민국)+82
  • South Sudan (‫جنوب السودان‬‎)+211
  • Spain (España)+34
  • Sri Lanka (ශ්‍රී ලංකාව)+94
  • Sudan (‫السودان‬‎)+249
  • Suriname+597
  • Svalbard and Jan Mayen+47
  • Swaziland+268
  • Sweden (Sverige)+46
  • Switzerland (Schweiz)+41
  • Syria (‫سوريا‬‎)+963
  • Taiwan (台灣)+886
  • Tajikistan+992
  • Tanzania+255
  • Thailand (ไทย)+66
  • Timor-Leste+670
  • Togo+228
  • Tokelau+690
  • Tonga+676
  • Trinidad and Tobago+1868
  • Tunisia (‫تونس‬‎)+216
  • Turkey (Türkiye)+90
  • Turkmenistan+993
  • Turks and Caicos Islands+1649
  • Tuvalu+688
  • U.S. Virgin Islands+1340
  • Uganda+256
  • Ukraine (Україна)+380
  • United Arab Emirates (‫الإمارات العربية المتحدة‬‎)+971
  • United Kingdom+44
  • United States+1
  • Uruguay+598
  • Uzbekistan (Oʻzbekiston)+998
  • Vanuatu+678
  • Vatican City (Città del Vaticano)+39
  • Venezuela+58
  • Vietnam (Việt Nam)+84
  • Wallis and Futuna (Wallis-et-Futuna)+681
  • Western Sahara (‫الصحراء الغربية‬‎)+212
  • Yemen (‫اليمن‬‎)+967
  • Zambia+260
  • Zimbabwe+263
  • Åland Islands+358

    image

    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

    You must be logged in to post a comment Login

    Leave a Reply

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

    image

    Follow Thaiger by email:

    Crime9 mins ago

    Man threatens PM Prayut’s daughters on Twitter, sentenced to 5 years in prison

    South26 mins ago

    Tourists who went missing in southern Thailand park found safe

    Tourism29 mins ago

    Japan lifts travel advisory for Thailand, 35 other countries

    Sponsored2 hours ago

    Regents International School Pattaya – the only school in Thailand to offer IBDP and A Level programme

    image
    Coronavirus (Covid-19)49 mins ago

    Health officials call for more elderly Thais to get their Covid-19 boosters

    Thailand53 mins ago

    Thais in Japan protest in front of PM Prayut’s hotel

    Eastern Thailand1 hour ago

    Driver cheats death after flying object smashes through windscreen

    image
    Join the conversation on the Thaiger Talk forums today!
    Thailand1 hour ago

    Thailand’s authorities launch donation campaign to feed rescued animals

    Thailand1 hour ago

    Thailand prepares for monkeypox outbreak, asks WHO for smallpox vaccine supply

    Thailand1 hour ago

    Is it too late for Thailand’s Nightlife? | GMT

    Coronavirus (Covid-19)2 hours ago

    Government urges bars, nightlife venues to remain safe on re-opening

    Tourism2 hours ago

    Tourism officials ramp up marketing campaigns to target short-haul markets

    Guides16 hours ago

    Take a workation at these 5 best places in Koh Samui

    Thailand17 hours ago

    Thailand’s monkeys are starving due to fear of monkeypox

    Events17 hours ago

    Deep Week in Phuket – The world’s largest open freediving festival

    Thailand17 hours ago

    Thailand News Today | Thai Govt announces “zero road deaths” policy

    Thailand8 months ago

    Morning Top Stories Thailand | Police to end protests, Human Trafficking | September 14

    Thailand1 year ago

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

    Tourism1 year ago

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

    Phuket1 year ago

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

    Tourism1 year ago

    Phuket Thai food treats you need to try | VIDEO

    Thailand1 year ago

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

    Tourism1 year ago

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

    Thailand1 year ago

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

    Thailand1 year ago

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

    Thailand1 year ago

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

    Thailand1 year ago

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

    Thailand1 year ago

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

    Thailand1 year ago

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

    Thailand1 year ago

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

    Thailand1 year ago

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

    Trending