See you in lovely Pico de Loro!

Save the dates for the most exciting endurance events of the year, from the Run United Series, Tri United Series, Tri Teens, The Bull Runner Dream Marathon, and The Next Step Triathlon Camps!

Email inquiries at nextsteptri@gmail.com

Camps for 20 years old and above:

A. The Next Step Camp 1: Start the Season Right Camp (3days)

January 25-27 2013
Pico de Loro Beach and Country Club, Nasugbu Batangas
30 free slots available, first come first served. Registration: Email nextsteptri@gmail.com

B. The Next Step Camp 2: Step Up Camp (3days)

March 1-3 2013
Pico de Loro Beach and Country Club, Nasugbu Batangas
30 free slots available, first come first served. Registration: Email nextsteptri@gmail.com

C. The Next Step Camp 3: Pinnacle Camp (10days)

July 12-21 2013
Limited to serious athletes training for Long Course Racing.
Minimum slots only. Registration details and venue to follow.

D. The Next Step Camp 4: Beginners Camp (2days)
Sept 14-15 2013
30 free slots available, first come first served. Registration: Email nextsteptri@gmail.com

Camps for Youth (19 below):

A. The Next Step Youth Camp 1 (2days)

Feb 9-10 2013 Nuvali
16 free slots available, first come first served. Registration: Email nextsteptri@gmail.com

B. The Next Step Youth Camp 2 (2days)

Sept 28-29 2013 Nuvali
16 free slots available, first come first served. Registration: Email nextsteptri@gmail.com

CEBU, Philippines – Many-time Ironman campaigner Dan Brown has volunteered to help multi-titled Cebuano runner turned triathlete Mendel Lopez in his training especially for the upcoming IronmanPhilippines slated on August 5 at the Shangri-La Resort and Spa in MactanIsland.

Lopez had a very promising performance during the Tabuelan 111 Triathlon two weeks ago and it wasn’t left unnoticed by Brown and Philippine Team member Arland Macasieb among others.

Lopez crossed the finish line first only to be disqualified by the organizers due to technicalities. Lopez, accordingly, missed a loop during the bike portion of the three-in-one race.

“I wasn’t expecting that I would do well in Tabuelan actually. It was also the reason why I was just going easy and didn’t attend the race briefing. I learned my lessons well and I want to focus now on my preparations for the Ironman,” said Lopez.

Brown, who already gave Lopez a training program which he started doing yesterday, will be in Cebu a few weeks before the highly-anticipated Ironman to put up the final phase of his training along with Lopez and other Cebuanos under Team Fish18 and Vellum.

Lopez, whose Ironman campaign is supported by Caltex and Rudy Project, is entered under the Filipinoelite category.

Pre race

*Breakfast around 2.5- 3 hours before the race.

*High G.I carbs/reduced fibre foods best like white bread and jam or bagels etc. Bananas and coffee good  if you are used to it. Caffeine is good for endurance but don’t suddenly experiment on race day. Keep it simple. If you are used to eating just rice, then that is ok.

*Don’t try anything new on race day or race week….i.e. don’t radically change bike position the week of a key race because you saw someone else doing it! Also don’t suddenly think you can do a flying mount with no prior practice. In Australia we call this a ‘brain explosion’!

*Base the nutrition plan around 1g carbohydrate per body weight per hour. Do the math. In general a mix of gels and other food is best especially in hot weather.  If gels I find ones that are not ‘chocolate’ work best in a hot climate. Hydrate regularly. It’s almost impossible to drink ‘enough’ in SEA.

*Try food out before hand on harder tempo ride or run.

Race.

*Keep swim steady throughout. HR spikes are not a good way to start a race. If going for the podium or overall victory in an elite sense then a hard first 200 metres is critical to getting a good bike position on the road but in general age groupers respond best to a ‘moderate’ approach to the swim. After all, it’s a long day out there.

*Aim to negative split bike and run. You will have the best run and overall result relative to your fitness if you do.

Race is to the end, not T2! A common mistake of 85% of people out there. Watch how the women do it. They do this better! A lot of racing is controlling your emotions. C’mon guys.. it takes some balls to back off.

First 10k of bike and first 2k or run must feel ‘easier’. Settle in to go the distance physically and mentally.

Focus on each small segment of the race at all times. The bigger picture is often daunting. Break it down in smaller, more manageable sections.

Smile when you can, it works for the Kenyans.. and also Chrissie and Natasha!