It's been a while, but I had a one-on-one swim session with coach last week. These weeks with SportInc appeared to be paying off. My swim had improved. But as always, there's room for improvement. Three important techniques for me:
1. front quadrant swimming
2. acceleration through the stroke
3. grab with lats
Need to work on these. Noticeable difference in the feel, though.
Coach shared some tips on long distance riding, and I'd be putting some to good use soon.
Bike n Blade this weekend would be the longest bike rides (not one, but two) for me. Attended the briefing last Fri. An event report to follow.
Last weekend's long rides were disrupted - partly due to weather. Sat's ride was cancelled due to gusty wind and heavy rain forecast. We were cheated as the rain didn't materialize. Four of us went for a CCR ride, and I managed to put in 74 km before running out of time.
Sunday's ride was supposed to be 110km Mandai loops, but once again, I was tripped up because of the weather. By the time I accompanied TC back, it was almost 7 am and even if the weather held up, I'd be hard pressed to complete the distance if I weren't to miss service two weeks in a row.
I have some hard decisions to make. Essentially, I was giving up family time for junk miles, which is a terribly bad trade. Perhaps I should focus more on quality riding? Do more trainer sessions? Reorganize our rides?
Tuesday, August 31, 2010
Tuesday, August 24, 2010
Stronger, Safer, Faster
In the light of the unfortunate accident last week, we have re-evaluated our safety protocols and added two more:
- Cap max speed limit to 40 kph
- No sprinting unless pre-specified
The key is to keep to groups (even in twos or threes) for safety reasons. Of course it feels good to be fast, and that drives much of any cycling group dynamics. (This is the reason why coach wasn't too keen on group cycling - we tend to push each other a little too much).
I think we need a max speed cap to avoid endangering ourselves needlessly. We'll have sprint points to keep the speedsters happy, but other than the specified sprint stretches, we should adhere to the limit. Those who like more speedwork would be able to find many faster groups.
From my persepective, there's no reason to be fast all the time. In fact, I enjoy being the default sweeper on most of our rides as that allows me to pull almost all the time. I'd rather be able to pull consistently at 30kph then draft at 40kph. That way, I'll know that I can shave off at least 20 min on the 90km aviva event next year. I still get to my interval trainings on sprint points and on the trainer!
Hence the title: Stronger, Safer and Faster. Speed will come as an outcome, but safety comes before speed.
- Cap max speed limit to 40 kph
- No sprinting unless pre-specified
The key is to keep to groups (even in twos or threes) for safety reasons. Of course it feels good to be fast, and that drives much of any cycling group dynamics. (This is the reason why coach wasn't too keen on group cycling - we tend to push each other a little too much).
I think we need a max speed cap to avoid endangering ourselves needlessly. We'll have sprint points to keep the speedsters happy, but other than the specified sprint stretches, we should adhere to the limit. Those who like more speedwork would be able to find many faster groups.
From my persepective, there's no reason to be fast all the time. In fact, I enjoy being the default sweeper on most of our rides as that allows me to pull almost all the time. I'd rather be able to pull consistently at 30kph then draft at 40kph. That way, I'll know that I can shave off at least 20 min on the 90km aviva event next year. I still get to my interval trainings on sprint points and on the trainer!
Hence the title: Stronger, Safer and Faster. Speed will come as an outcome, but safety comes before speed.
Sunday, August 22, 2010
Motivation
Found this wonderful post by Stacy with beautiful pix and motivation.
My favorite:
'If you can imagine it you can achieve it. If you can dream it, you can become it.'
William Arthur Ward
My favorite:
'If you can imagine it you can achieve it. If you can dream it, you can become it.'
William Arthur Ward
Kaki Bukit loops redux
Never too soon to take on the Kaki Bukit slopes again. Four loops, 16 slopes to climb. The usual beast is the KB climb that I merely try to survive. Some even went up Hendon and a nice detour through Selarang.
TC and HP came for one loop. Although TC missed the u-turn at Maris Stella (we were nursing CS's hissing tyre further back), he eventually realized that and made his way back. I was rather worried as it was the first time he rode the KB circuit with us. With the spade of accidents we had, we sure didn't need another. Trouble was that the usual sweepers were all bunched up in the back group. Need to talk to the group about watching out for new riders.
The long training rides, early mornings and lack of sleep were taking a toll, and I struggled this morning.
Read this wonderful prayer from Craig: Runner's Prayer Eleven. I quote:
"Guide us as we seek to experience its full potential. Grant that our past will not determine our future. We cannot change who we have been but we can change who we are becoming. We cannot change where we have been but we can change where we are going. Help us to find life’s best as we follow your leadership."
TC and HP came for one loop. Although TC missed the u-turn at Maris Stella (we were nursing CS's hissing tyre further back), he eventually realized that and made his way back. I was rather worried as it was the first time he rode the KB circuit with us. With the spade of accidents we had, we sure didn't need another. Trouble was that the usual sweepers were all bunched up in the back group. Need to talk to the group about watching out for new riders.
The long training rides, early mornings and lack of sleep were taking a toll, and I struggled this morning.
Read this wonderful prayer from Craig: Runner's Prayer Eleven. I quote:
"Guide us as we seek to experience its full potential. Grant that our past will not determine our future. We cannot change who we have been but we can change who we are becoming. We cannot change where we have been but we can change where we are going. Help us to find life’s best as we follow your leadership."
Potholes and trucks
It had been a while since we ventured up Keppel viaduct, so I planned an unconventional ride through Clementi, NUS-Westcoast-Jln Buroh, U-turn, and up Keppel viaduct. Traffic was light at 4 ~ 5 am, but there were trucks coasting along the viaduct.
I didn't see the accident as I was bringing the rear with CL. What I saw was IN holding his wheel and I thought "puncture." It was much worse - he lost the front peleton, saw some potholes but was helmed in by a truck and couldn't avoid the potholes. Went through the first but caught off balance by the second. Right-side abrasions to shoulder, hip, knee and ankle. Terrible accident.
Much to our surprise, IN continued the ride all the way - up Mt Faber (Kg Bahru approach) twice (officially it's one and a half loops), TBG, SBV and back home. For this, he deserved the FOTR Valiant Heart Award!
What of the Kg Bahru side of Mt Faber? Everything we heard about it is true. Tough b***h of a climb. I was panting so hard that I could have woken up the whole neighborhood. But definitely glad that we made it through :)
The gang was a little disappointed that we skipped Pepys as JT and KC had to head back to work. Best of all was prata breakfast at Evans.
Heal fast, IN! See you back on the saddle soon.
I didn't see the accident as I was bringing the rear with CL. What I saw was IN holding his wheel and I thought "puncture." It was much worse - he lost the front peleton, saw some potholes but was helmed in by a truck and couldn't avoid the potholes. Went through the first but caught off balance by the second. Right-side abrasions to shoulder, hip, knee and ankle. Terrible accident.
Much to our surprise, IN continued the ride all the way - up Mt Faber (Kg Bahru approach) twice (officially it's one and a half loops), TBG, SBV and back home. For this, he deserved the FOTR Valiant Heart Award!
What of the Kg Bahru side of Mt Faber? Everything we heard about it is true. Tough b***h of a climb. I was panting so hard that I could have woken up the whole neighborhood. But definitely glad that we made it through :)
The gang was a little disappointed that we skipped Pepys as JT and KC had to head back to work. Best of all was prata breakfast at Evans.
Heal fast, IN! See you back on the saddle soon.
Sunday, August 15, 2010
It's not only about the bike
Lest you think I should change the title of this blog, I hasten to say that I have not forgotten the other two disciplines.
Swimming with SportInc has been rewarding so far. Made several changes to my swim stroke and had been working on my technique.
Running has taken a back seat but not neglected. MRK made a comeback and is limiting my mileage on my feet.
Would be piling up the distances after BnB.
Swimming with SportInc has been rewarding so far. Made several changes to my swim stroke and had been working on my technique.
Running has taken a back seat but not neglected. MRK made a comeback and is limiting my mileage on my feet.
Would be piling up the distances after BnB.
FOTR awards
In a word, the FOTR group has improved significantly over the months.
Last week, we conferred the FOTR most improved rider award to JT! And it was only a week or so ago that he discovered the big chain ring. Bravo!
Yesterday, SC won the FOTR biggest loser award! 5 kg and 3 inches since Jan. Congratulations!
Today, JN and SC won the Mandai sprint.
Well done, folks.
Surmounting Mt Faber & Kampong Kaki
It has been a long time brewing - the inevitable climb up Mt Faber. For the benefit of foreign readers, Mt Faber is not a mountain, just a small hill. Singapore's that flat.
It was quite a turnout - 13 in all, of which only 4 - 5 had gone up Mt Faber previously. Nothing like a good challenge to get the guys churning. AY, our guru, came along just to witness our virgin climb up Mt Faber!
I had run and driven up Mt Faber before, so I was aware of the slopes. Still, going up on the bike was a different affair altogether. HR went up to 180 and it was just grind and grind. All too soon, we reached the top (it was only 2 km of ascent)!
Perhaps we were too overwhelmed by exuberance that JN didn't see a turn on the way down and fell. Thank God he wasn't hurt.
At the bottom, we stopped to regroup and I heard a sharp hiss from my front tyre. Good grief. The third flat in two rides. What a bummer. Thanks to JN (he's becoming very proficient!), we were on our way shortly.
Next up was Telok Blangah Green, a longer but less steep climb. Regrouped again at the foot, and down Depot and Alexandra toward Labrador Park for our third climb. This was a short one, and the gang was kinda disappointed (What? That's it?!). I promised the group that the fourth climb up Pepys would be a better challenge. True enough, it was. Just under 1 km, but sufficient to bring my HR up to 180 again.
By now, the gang was getting fired up and we charged up South Bouna Vista. Before we did so, we asked IN if we should revisit Vigilante, but we decided to give it a miss this time. And that covered the Kampong Kaki circuit (I think we missed just one climb).
A left into NUH/NUS and we headed up Kent Ridge. The 200m up the peak was, as usual, a huff and puff affair. HR reached a max of 184.
After these climbs, the slopes along Clementi and Ulu Pandan didn't feel that bad. A short 38k, but well worth every meter.
Indeed there was an air of exuberance at breakfast. Yes, we definitely improved. As SC proclaimed, next up would be the Kg Bahru approach to Mt Faber and our nemesis - Vigilante Drive!
It was quite a turnout - 13 in all, of which only 4 - 5 had gone up Mt Faber previously. Nothing like a good challenge to get the guys churning. AY, our guru, came along just to witness our virgin climb up Mt Faber!
I had run and driven up Mt Faber before, so I was aware of the slopes. Still, going up on the bike was a different affair altogether. HR went up to 180 and it was just grind and grind. All too soon, we reached the top (it was only 2 km of ascent)!
Perhaps we were too overwhelmed by exuberance that JN didn't see a turn on the way down and fell. Thank God he wasn't hurt.
At the bottom, we stopped to regroup and I heard a sharp hiss from my front tyre. Good grief. The third flat in two rides. What a bummer. Thanks to JN (he's becoming very proficient!), we were on our way shortly.
Next up was Telok Blangah Green, a longer but less steep climb. Regrouped again at the foot, and down Depot and Alexandra toward Labrador Park for our third climb. This was a short one, and the gang was kinda disappointed (What? That's it?!). I promised the group that the fourth climb up Pepys would be a better challenge. True enough, it was. Just under 1 km, but sufficient to bring my HR up to 180 again.
By now, the gang was getting fired up and we charged up South Bouna Vista. Before we did so, we asked IN if we should revisit Vigilante, but we decided to give it a miss this time. And that covered the Kampong Kaki circuit (I think we missed just one climb).
A left into NUH/NUS and we headed up Kent Ridge. The 200m up the peak was, as usual, a huff and puff affair. HR reached a max of 184.
After these climbs, the slopes along Clementi and Ulu Pandan didn't feel that bad. A short 38k, but well worth every meter.
Indeed there was an air of exuberance at breakfast. Yes, we definitely improved. As SC proclaimed, next up would be the Kg Bahru approach to Mt Faber and our nemesis - Vigilante Drive!
Friday, August 13, 2010
Farewell peetoo meus amicus
Peetoo has served me well over the past year, especially at the Aviva 70.3. MBH asked if I felt attached to my bikes, and whether I felt sad letting a bike go.
The new owner - a young columnist - is a knowledgeable and agreeable young man. I believe he'd take good care of peetoo. I'd miss her.
The new owner - a young columnist - is a knowledgeable and agreeable young man. I believe he'd take good care of peetoo. I'd miss her.
Monday, August 9, 2010
Good things come in twos
Yesterday was our second attempt to do the reverse island loop that was aborted the previous week. Happy to say that we completed it, the second time around, just in the nick of time before the rain came. This was in spite of me getting two flats - one at Kranji/Mandai and the second at Punggol. Thanks to JN, YP, CL and the rest for helping out.
Good to have SC-Cervelo join us up till Bt Timah/Clementi. He's a strong triathlete training for AP Phuket as well.
Highlights of the ride was going down Lornie at 49kph, trailing YP on his brand new Speed Concept, storming down LCK at 37 to 45 kph, and swooshing down Yishun Avenue 1 at 40 - 45 kph. Most agreed that the reverse loop was easier than our usual anti-clockwise loop.
Speaking of highlights, we were very impressed that YP and CL had the privilege of being transported to the RV point by car. Couldn't ask for better support from our spouses than that!
Thighs were tight after Sat's 140km ride, but held up relatively well, although my left calf felt tight as well. Thanks to MBH who gave me good massages over the weekend, I was able to complete the 100k yesterday.
Good to have SC-Cervelo join us up till Bt Timah/Clementi. He's a strong triathlete training for AP Phuket as well.
Highlights of the ride was going down Lornie at 49kph, trailing YP on his brand new Speed Concept, storming down LCK at 37 to 45 kph, and swooshing down Yishun Avenue 1 at 40 - 45 kph. Most agreed that the reverse loop was easier than our usual anti-clockwise loop.
Speaking of highlights, we were very impressed that YP and CL had the privilege of being transported to the RV point by car. Couldn't ask for better support from our spouses than that!
Thighs were tight after Sat's 140km ride, but held up relatively well, although my left calf felt tight as well. Thanks to MBH who gave me good massages over the weekend, I was able to complete the 100k yesterday.
Sunday, August 8, 2010
Desaru 130k ride
As part of the Bike n Blade training, a group of 20 of us departed from TMFT on a bleak Sat morning, headed for Tg Pengelih in Johor, Malaysia. Bleak because dark clouds were looming, and we were sure it would rain. Thank God, the weather held out.
Our regular FOTR kakis were AY (chair of BnB comm), JN, SC, YP, JT and newcomer GP. There were many veterans - who took part since the inaugural event 2 years ago - riding as well. It was a good opportunity to know them.
We rode as a group to Sungei Rengit, 17 km away. Thought of stopping for breakfast, but decided to follow AY and rode on. It wasn't too long after a few climbs that a few of us lagged behind. Long way more to go, so I decided not to try to keep up with the speedsters.
Took Road 92 (17km) and turned left to Tg Belungkor on Road 89. Tg Belungkor is another ferry point, but would stop operating trips from Singapore. On the way there, three of us - JN, SG and I - came face to face with a wild boar. It crossed the road, stopped in the middle and looked at me. Fortunately it was about 200m or so away. Then it decided to continue crossing the road, after determining that I wasn't lunch.
Then we encountered a bunch of monkeys and were glad that we weren't carrying any bananas.
A short break at Tg Belungkor to fill up on water, and then looped back to Road 92. Saw the rest - who stopped for breakfast - catching up. We rode together all the way into Desaru. I was leading the group at that point, and was glad when Allan overtook me coz I wasn't sure where to go once we reached Desaru. Stopped at the Petronas station for drinks.
By then, I was starting to feel the effects of the long climbs. But as GP put it, we were just 30 km from lunch, and that kept us going.
The route from Petronas back was via coastal road 92. Less climbs, but very windy. On one climb, I pressed a little too hard to overtake Sam, and felt cramps on the right thigh. It persisted for a while and I had to slow down. Good thing Mr C went away.
For a good stretch I was happy to draft AY, who stopped to ensure that we were ok. The ride took its toll on all. Some just held up better than others.
Lunch at Sg Rengit was a seafood affair. It felt good to replenish and ease those weary muscles. It was then another slow 17k ride back to the ferry terminal where we cheered upon reaching the gates!
The Desaru ride was definitely the best ride this year for me. It was the longest as well - 134km by my garmin.
Memorabilia: A small frog did a kamikaze on the bottom of my downtube.
Our regular FOTR kakis were AY (chair of BnB comm), JN, SC, YP, JT and newcomer GP. There were many veterans - who took part since the inaugural event 2 years ago - riding as well. It was a good opportunity to know them.
We rode as a group to Sungei Rengit, 17 km away. Thought of stopping for breakfast, but decided to follow AY and rode on. It wasn't too long after a few climbs that a few of us lagged behind. Long way more to go, so I decided not to try to keep up with the speedsters.
Took Road 92 (17km) and turned left to Tg Belungkor on Road 89. Tg Belungkor is another ferry point, but would stop operating trips from Singapore. On the way there, three of us - JN, SG and I - came face to face with a wild boar. It crossed the road, stopped in the middle and looked at me. Fortunately it was about 200m or so away. Then it decided to continue crossing the road, after determining that I wasn't lunch.
Then we encountered a bunch of monkeys and were glad that we weren't carrying any bananas.
A short break at Tg Belungkor to fill up on water, and then looped back to Road 92. Saw the rest - who stopped for breakfast - catching up. We rode together all the way into Desaru. I was leading the group at that point, and was glad when Allan overtook me coz I wasn't sure where to go once we reached Desaru. Stopped at the Petronas station for drinks.
By then, I was starting to feel the effects of the long climbs. But as GP put it, we were just 30 km from lunch, and that kept us going.
The route from Petronas back was via coastal road 92. Less climbs, but very windy. On one climb, I pressed a little too hard to overtake Sam, and felt cramps on the right thigh. It persisted for a while and I had to slow down. Good thing Mr C went away.
For a good stretch I was happy to draft AY, who stopped to ensure that we were ok. The ride took its toll on all. Some just held up better than others.
Lunch at Sg Rengit was a seafood affair. It felt good to replenish and ease those weary muscles. It was then another slow 17k ride back to the ferry terminal where we cheered upon reaching the gates!
The Desaru ride was definitely the best ride this year for me. It was the longest as well - 134km by my garmin.
Memorabilia: A small frog did a kamikaze on the bottom of my downtube.
Thursday, August 5, 2010
London-Paris Jun 2010
Google has this feature that picks up our email subjects and displays a related website on a bar above. There was this link to the London-Paris (L2P) ride. Yes. I clicked on the link :)
Touted as the Professional Event for Amateurs, the three day ride comprises London to Calais (168k, ascent 1,701m), Calais to Amiens (169km, 1,916m ascent), and Amiens to Paris (168km, ascent 1,557m). Option availabe to do only stage 1.
Would love to do this some day.
Touted as the Professional Event for Amateurs, the three day ride comprises London to Calais (168k, ascent 1,701m), Calais to Amiens (169km, 1,916m ascent), and Amiens to Paris (168km, ascent 1,557m). Option availabe to do only stage 1.
Would love to do this some day.
Sunday, August 1, 2010
The reason I blog
It is somewhat of a puzzle even for me as to why I keep this blog. A documentation of my adventure through midlife is probably the most compelling reason. What else? Training log for sure. Amusement, perhaps. It is also a medium for verbalizing my thoughts, fears, doubts, hopes and aspirations.
Sometimes, I faltered and thought of stopping. But somehow I kept going.
Of late, I have discovered another reason to keep this blog going. It is best captured by a line I read in Craig's blog (btw, I hold Craig's writing in extremely high regard):
In A Million Miles in a Thousand Years, Donald Miller writes, “The saddest thing about life is that you don’t remember half of it."
Yes, I write to remember.
Sometimes, I faltered and thought of stopping. But somehow I kept going.
Of late, I have discovered another reason to keep this blog going. It is best captured by a line I read in Craig's blog (btw, I hold Craig's writing in extremely high regard):
In A Million Miles in a Thousand Years, Donald Miller writes, “The saddest thing about life is that you don’t remember half of it."
Yes, I write to remember.
Rained out Purple Heart
Sunday morning's ride was interesting. We planned on a 90+km ride doing the reverse route to what we usually do. Just four of us, and the route turned out to be nice, especially the part down Lornie (remember the up slopes on our usual route?). We didn't stop until the rain stopped us at Jln Buroh, at the Pandan reservoir. There we witnessed an accident on the opposite side of the road - the car went up the curb and brought down a lamp post. A few good samaritans stopped to help the distressed lady driver. The ambulance came about 15-20 minutes later. (after all the flak on response time along the west coast last week, i think the ambulance service is much improved now).
The cold reminded me of Vancouver in winter. SY's garmin showed 23 deg C, but with the rain and wind, it was colder. After waiting for 90 minutes, we braved the rain and rode to McDonalds for breakfast. Then we grabbed a cab each and went home. :(
Sat's ride was no less eventful. 12 strong, we were glad to be back riding with our friends who did PD triathlon last week. Along Lornie, CT got a flat and a pit-stop temporarily held up. Unfortunately, it was insufficient and CT had to grab a cab home after completing KB.
It was 3.5 loops of KB, with 14 climbs. A tough first 40-50km for all. YP and I rode together most of the way and had a good chat.
It was also great that WL and P were able to ride with us - we were in the steady group. Even more admirable was that this was only P's second ride with us - and we awarded him a purple heart for bravery! WL had improved tremendously - and I wouldn't be surprised if he were to join the fast group before too long!
We also had GP join us for the first time. He's with a trading firm and is training for BnB in September. Really strong rider, and I was glad to be able to keep up with the fast group along Mandai. OKC and YP were true to form - pulling us along!
We all enjoyed mee pok at the end.
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