City60 Bike-Run Challenge

Let's "Run as One Singapore" this 9 - 18 October to demonstrate how Singapore is stronger together, united as one in its fight against COVID-19, whilst also reminding us of the need for social responsibility and distancing.

Your next race is one step away: https://www.runasonesg.com/

Happy Tuesday everyone! Today our MetaSport coaches have designed a cycle strength workout using different cadences to do on an indoor trainer or outside on a safe road. Total ride time is 75-80 minutes.

Warm up: 10 mins easy cycle
4 x 30 sec Build / 2 mins Easy

Main Set:

12 x (3 mins Effort, 1 min Rest)

Reps 1 to 3 - Cadence 90 - 100
(1st easy, 2nd moderate, 3rd hard)

Reps 4 to 6 - Cadence 80 - 90
(1st easy, 2nd moderate, 3rd hard)

Reps 7 to 9 - Cadence 70 - 80
(1st easy, 2nd moderate, 3rd hard)

Reps 10 to 12 - Cadence 60 - 70
(1st easy, 2nd moderate, 3rd hard)

10 mins easy riding to finish.

We are rolling into the weekend, and our coaches have prepared a two-hour bike set for you. It can be done indoors or out on the road. 🚴‍♂️

30 mins easy warm-up

Main set: efforts should be done at high cadence (85 rpm +)

4 x 30 sec hard effort, 1 min recovery

4 x 60 sec hard effort, 2 min recovery

4 x 90 sec hard effort, 3 min recovery

4 x 2 min hard effort, 4 min recovery

30 mins steady riding to end, decreasing effort every 10 mins.

To kick-start your week our coaches have prepared a speed session for running. We are looking to see a good hard effort during the "HARD" sections, with the "Easy" being a slow jog or walk recovery.

Beginner athletes should skip the 2 x 2 mins hard/ 2 mins easy and start with the 90 sec efforts.

15 mins warm-up

2 x 2 min HARD / 2 min Easy

2 x 90 sec HARD / 90 sec Easy

3 x 60 sec HARD / 60 sec Easy

4 x 45 sec HARD / 45 sec Easy

4 x 30 sec HARD / 30 sec Easy

5 min easy cool down.

If you dread T2 and know you’ll be watching your time slip through your whole run, use this time away from racing to gain confidence running off of the bike.

5 Steps to Becoming a Better Runner Off the Bike – Triathlete If you dread T2 and know you’ll be watching your time slip through your whole run, it’s time to take a look at this part of the triathlon.

Our MetaSport coaches are sharing some great sessions for you to do at home. Today's is a bike set that you can do on the trainer or around your neighbourhood.

75 mins total

Warm up: 20 mins easy ride, followed by

4 x 45 sec builds to a hard effort with 2:15 mins easy recovery

Main set:

5 x 90 sec building efforts starting from a moderate intensity and ending with a sprint /hard intensity with 3:30 min recovery

Cool down: 15 mins easy spin

Happy Friday everyone! Are you planning a long run this weekend? Our MetaSport coaches have set a great workout for you.

WEEKEND LONG RUN:
60-90 mins

This is a 60 minute set, you can add more to the warm-up and cool down to extend the run to suit your level of fitness.

20 min easy warm up

Main set:
5 min tempo (80-85%), 5 min easy
4 min tempo (80-85%), 4 min easy
3 min tempo (80-85%), 3 min easy
2 min tempo (80-85%), 2 min easy
1 min tempo (80-85%), 1 min easy

10 min easy jog to finish.

Our MetaSport coaches are sharing with you some great workouts to keep you fit at home. Today it's a skipping based session.

Skipping is a great tool to boost your metabolic rate and improve your coordination, plus the constant jumping will also strengthen your calves, hamstrings, and glutes.

Session (total 15-20 minutes including rest breaks):

Jump Rope: 3 minutes (or three blocks of 1 minute)
Push-Ups: 30 seconds
Jump Rope: 3 minutes (or three blocks of 1 minute)
Mountain Climbers: 30 seconds
Jump Rope: 3 minutes (or three blocks of 1 minute)
Sprinter Sit-Ups: 30 seconds

Enjoy!

Our MetaSport Training coaches are here to help you stay fit! They have designed some workouts for you all to do at home (or around your neighbourhood). Today we have a good run session for you to try:

Run session - 60 mins total

Warm-up:
15 mins easy jogging
3 x 30 sec faster efforts with 90 sec easy afterwards

6-8 x 600m (aiming for slightly quicker than 5km race pace)
400m very easy recovery after each

5 mins of easy walk jog to recover. Enjoy!

Wacky bib names are part of a fun way to Tri at the MetaSprint Series! You are free to customise and we always love seeing unique and funny names.
Sharing with you the best bib names hand-picked by our race director for the Duathlon this Sunday!

(PS. WHYSOSLOW – No athlete has missed the cut-off time of any of the MetaSprint Series races so far….. and we would like to keep that record 😆)

Imagine how it feels when your Di2 decides to give up on you at the 4km mark and you have 136km to the finish line in one gear. Kudos to Christian Cappelli from Smile Asia Team, who managed to finish the 2019 Tour de Bintan despite this mishap. PS: he is back for the 2020 edition with the full range of gears, prepared to enjoy cycling 😎.