Erik Chan- Triathlon Coach 三項鐵人教練-陳傑斌 エリック トライアスロン コーチ

Last night at the track, I finally felt the magic of a world-class 30-minute 10K pace. Alas, my magic ran out after exactly 400 meters.......

尋晚嘅Interval Track Session , 終於可以感受一下，世界級跑手30分鐘完成10K嘅滋味⋯⋯無奈我只係可以維持400米…….

Hola 👋 , 西班牙唯一一間Rapha Cycling Club就喺Mallorca，去到當然要朝聖一下，一個好似迴旋處size嘅地段就有五間關於單車嘅店舖聚集埋一齊。店舖佈置得好有心思，店長Daniel 非常Nice介紹咗本地踩車文化同幾個適合鐵人訓練嘅地方。溫馨提示：去之前信用卡或現金最好交俾老婆或女友朋友代為看管

"Hola 👋! The only Rapha Cycling Club in Spain is located right here in Mallorca, so naturally, I had to make a pilgrimage there. In an area about the size of a roundabout, there are five cycling-related shops all clustered together. The shop's layout is incredibly well thought out, and the manager, Daniel, was super nice. He introduced the local cycling culture and shared a few spots that are perfect for triathlon training.

Friendly reminder: Before you go, it's highly recommended that you hand your credit cards and cash over to your wife or girlfriend for safekeeping!"

Park Run 義工pacer

跑咗幾年Park Run，覺得係一個非常有意義嘅義工組織，Inspire咗好多人開始運動同接觸跑步，仲係好多人每個星期六朝早嘅精神寄托同追逐PB嘅舞台。

成日都想幫手做佢哋嘅義工，今日機會嚟啦，飛雲！但因為遲咗報名可以幫手做職位就只剩返”收工執嘢”位同埋32分鐘(5k)嘅Pacer，熱愛運動嘅我當然係會揀做Pacer。

到咗比賽當日突然有位跑26分鐘pace嘅女義工同我講話佢聽日有一場10K比賽可唔可以同我調換時間跑？我問佢Are you sure?然後就同佢調換咗，我之前冇跑過呢個Place ，即刻計一計數26分鐘跑5K平均就係5分12秒。

話晒都係大會義工Pacer，時間要做得準一啲。比賽開始前喺起步線嘅時候都有好多人指住我話:”呢個係26分鐘嘅Pacer我哋要跟住佢”。比賽一開始都幾多人，頭1K都要避來避去。之後冇咁多人就盡量希望保持到原本計劃嘅配速，但因為之前冇跑過呢個時間，所以都有啲難度跑到”時快時慢”。最初1K慢咗差不多20秒，到中段又差不多快咗30秒，再望一望後面點解好似冇晒人咁嘅？ 之前話要跟住我啲人去咗邊度呢？ 唔通我真係跑到亂晒籠？ 到最後衝線係25分35，比原定時間快咗25秒，希望冇擾亂到想做26分嘅Park Run 之友。

最開心係完咗之後有位大叔走過嚟同我握咗兩次手，話好多謝我帶跑令佢今日PB左。自己跑同帶領人哋一齊去跑感覺又好唔同又多一個幾特別嘅跑步經歷。

做完義工之後感覺個人高咗，大隻咗，自信心都返埋嚟，所以有興趣嘅跑友都可以去玩吓。

閉門造車，麻甩鐵佬的浪漫❤️❤️。“Me time” in IRON men’s cave , isn’t it awesome? ❤️❤️

Should Triathletes Train Their Kick? - By Coach Erik

Yes, kicking is important in triathlon swimming, especially for the beginner swimmer, but its role is different from traditional pool swimming. Triathletes should include kicking in their training, but with a focus on efficiency rather than power.

Why Kicking Matters in Triathlon Swimming:
Balance & Streamlining – A light, steady kick helps keep the body horizontal, reducing drag.
Rotation Support – Kicking assists with body rotation, making freestyle strokes smoother.
Fatigue Prevention - poor kicking mechanics or a weak kick can lead to sinking legs and inefficient use of energy.

How Much Should a Triathlete Kick?
Use a gentle, 2-beat or 4-beat kick instead of an aggressive 6-beat kick.

Prioritise a relaxed and efficient kick over speed to save energy.

Effective Kick Training for Triathletes:

Kickboard Kicking: Builds endurance and technique without relying on arms.

Vertical Kicking: Improves leg strength and efficiency.

Fins Drills: Enhances ankle flexibility and strengthens leg muscles.

Side-Kicking Drills: Trains body balance and core stability.

Brighton and Hove Triathlon - 越是期待越時美麗，今年全年只係報左一場個人三鐵，天氣非常好，好耐冇咁享受過一場三鐵，比賽非常近市中心，訓到自然醒先出發，OD嘅距離就玩得最舒服，衝線一刻仲有體力chok張靚相，完成後帶住一絲滿足的微笑，連時間名次都冇check就執野走人。之後上大會網頁先知第二，比左£5大會寄番個奬比我。Anyway, do what you love , love what you do .

10 years already ..what’s your dream for next 10 year? .. 10年大家還有在努力追尋自己的夢想而奮鬥嗎？