Middle C

Nothing resonates as much as a LSD run late in the evening or early morning, when the only sound is the sound of foot steps on the tarmac. This is my QT, solace and time for reflection.

This evening, the mental image was a tuning fork.


A tuning fork is a tool used to provide a pure tone. It is used as a reference for accurate pitch for pianos, guitars, and other musical instruments. The most common tuning fork is the pitch for middle C, and that is the basis from which all other keys and strings and instruments - and an entire orchestra - are tuned.

Do we tune in often enough? Are we so focused on our busy work and training schedules that we forget to tune in? What are we training for? Is it to satisfy our ego? Personal challenge? Do we neglect the important things in life, the things that really matter?

Swim-focussed week

Did a 4.6km long swim this evening: 300m warm up, 4x1km, with 2 min recovery, 300m cool down.

This would be the longest swim todate. The last long swim was 4km in Feb, and it took a lot out of me. Surprisingly it wasn't as bad today. Guess I swam slower :)

Total swim mileage this week: 13.2km. That is close to the monthly average this year.
I need a massage!

2XU MegaTri 2011

The 2XU megatri on Sept 4 was the first long distance triathlon of its kind. The long course comprised 2km swim, 102km bike and 27km run, and the middle distance course was a 1km swim, 65km bike and 18km run. The key difference from a IM 70.3 was the run - a good 6 km longer.

Coach and I agreed that this would be a good stepping stone for IMWA. My objective was to keep a constant bike speed, and to reserve energy for the run. A speed of 25 to 27 kph was the target.

This was also a good opportunity to try out the aero helmut, tri-apparel (in particular the CEP compression shorts), nutrition and hydration. I also wanted to see how the KSwiss shoes held up over 27 km.

There were dark storm clouds with lightning flashes in the distant as we set up in transition. Looking at the ominous weather, we were speculating if the swim or even race would be called off. After a 10-min delay, it was clear that the dark clouds were moving out, and everyone was just glad to start.

The swim - two loops of 1km - alongside the Changi Ferry Terminal was in sheltered waters. No strong waves to pull us off course. I managed to find a few people to draft and was just happy to ease off and catch my breathe. Upon exiting the water, I was surprised it took only 42 min. I was the first in my age group to complete the swim (incidentally, the last to complete the bike leg!).

Tried to reign it in during the first few km but it was tempting to pull off. Hold back, hold back, I kept telling myself. I had decided that I would shoot for a 27 - 28 kph target, and the first loop was closer to 30 kph. After two loops, I managed to settle down to a more steady pace, with HR in the low 140s.

The wind came before the rain, and it was hard going along certain segments of the course. With the cool weather, I didn't need as much hydration and two bottles sustained me all the way. The last few loops were harder as the wind picked up and the number of riders thinned. Happy to finish under 3:30 hrs, at average speed of 28.9 kph.

1 cereal bar, half a blok, 3 salt tablets consumed. Aero position almost all the way except for turns, drinks and time checks.

The run began well enough, with a sub-7 min per km pace. Passed many friends heading towards the start point (it was an out and back course), and we cheered each other on. The route took us past a wooded area, past the Navy terminal, park, across the CV bridge and along the broadwalk. U-turn point was at a pavilion. Nice.

On the second loop, I kept pace with DC and chatted a bit about bikes and rides, just to pass time. Pace had then slowed to 8 to 9 min. It was really good to see MBH and the boys at Changi Village. That gave me new impetus to run. Surprisingly they stayed till I turned back for the third loop :)

The last 10 km was when the sun came out, and the race became even more challenging. Tried to trip over IN - he was just breezing ahead, and he finished a good hour ahead. Average pace: 7:37

Yup, finished last in my age group, but I could always say that I finished fourth!

Half blok, 1 gel, 2 salt pills, lots of pocari sweat and water

The big difference between this race and Aviva in March was a flip flop in bike and run. 2 kph slower on the bike and 20 sec per km on the run. At least I didn't get cramps this time. It must be due to the fact that I took this event merely as training.

Happy for the good timings posted by IN, CS, YP, etc. Good to see so many friends at the race.

Results
Swim lap 1: 20.52; lap 2: 21.53
T1: 2.06
Bike lap 1: 35.17; lap2: 34.10; lap 3: 35.32; lap 4: 34.05; lap 5: 34.45; lap 6: 36.03
T2: 2.45
Run lap 1: 1:04.38; lap 2: 1:12.28; lap 3: 1:06.11
Total: 7:40:39

2011 Charity Bike n Blade

Second year participating in the Charity Bike n Blade, with a different route but the same distance, hot sun and rolling hills, The big difference this year was the wind.

Congratulations to all FOTRers who completed the event. This year saw a large contingent from FOTR, many of whom were taking part for the first time - JC, TC, BL, JY, YP, CL, DC, AL and PK.  For some, it was a baptism of fire of sorts, but one that would surely be a milestone in retrospect.

There were many pleasant surprises and accomplishments:

- didn't realize that YP and CL were participating until Sat morning (cuz I missed the briefing)
- IN and PK had improved tremendously, coming in at 4 hrs plus on the first day
- JN for regaining his former form so soon after the bike accident
- TC for winning the lucky draw for participants who raised more than $3,000 (sorry JN)
- BL for riding the first 60km solo due to a dropped chain right within the first km
- AL was untouchable, a great achievement for a first timer.
- DC was back in great form, zooming past me time and time again on day two
- DM for bieng a great sport, coming out to support and take such great photos inspite of a slipped disc

 I had a couple of objectives for this event. First was to finish in better shape than last year (which I did).
Second was to work on my nutrition plan and not feel depleted as in the Malacca ride (which worked out quite well). Third was to stick to a consistent 25 kph ride (which I failed miserably).

Planned for 1,200 cal of nutrition, and didn't use up 300 to 400 cal, due to additional food provided (bun and bananas) and drinks (100plus and red bull). Relied on solid food (cereal bars and bloks). No gels. The chocolate covered peanuts worked wonders, thanks to a volunteer.

The first 35 km from Kota Tinggi over rolling terrain was simply rolling with the peleton - averaging 30 kph at HR 145 - 155. Everyone was fresh and energetic. After Sedili, the coastal route was flat with strong headwinds. At the first water point (45km), I took a quick drink and bite was set off alone. Rode alone for a good 40 km, pulling G and G at some point, until Petronas. Speed was down to 22 - 23 kph.

Heading down route 95 was another battle against the wind. Could barely keep at 23 - 24 kph, with the rolling terrain reminding me of my painful experience some months ago. Was really glad to reach the Renggit junction, and had some drinks. Teamed up with Andy, who's a steady (but strong) rider.

Just around the 120km mark, I felt cramps in both legs while negotiatiing a short slope. Had to soft pedal for a while and Andy was kind enough to wait for me. Regained some measure of self esteem after recovering by pulling for a spell at about 29 - 30 kph. The last two climbs were stoic affairs, and was happy to reach the Desaru turnabout. I was surprised that my garmin read only 144km at Pulai (again because I missed the briefing!).

Ave speed 25.6 kph. Total elevation: 785m.

Day two started off with good intentions. We were in two FOTR groups - steady and fast groups. IN was with me in the steady group until we saw SC waiting patiently for us. No prizes for guessing what happened after that. I was glad to draft speed machine SC along the coastal route 90 with the strong headwind. Ave speed 27 - 32 kph.

As we were approaching the Renggit junction, one rider in a Y-frame Trek braked a little too hard and took a hard tumble. Thank God he only had minor abrasions. That was not the only accident of the day, unfortunately.

Time to go conservative and stick to the training plan. All went well until the Belungkor junction, and regrouped with the gang. I was surprised that some of the strong riders were skipping the Belungkor extension. There was a brief moment of hesitation, but I was not about to whimp out. Together with SC, IN, JN, DC and JY, we saddled up and rode west.

At the Belungkor turnaround, we rested for quite a long time, and I found it hard to get going after that. JN had to wait for me. After the junction, I kept back with JY and SG.

Then came the climbs after Petronas. Unfamiliar territory and the first big climb surprised me. Nothing to do but to grind it up. It was mostly undulating - longer climbs but equally long descents :)

DC was on fire after Belungkor turnaround. He kept zipping past me and disappeared into the distance. We'd regroup and then he would pass me again and disappear. Repeat! Really happy to see him regaining his form :)

A fellow participant was struggling a little and we resorted to happy thoughts to keep going (3 Carl Jr burgers await). Regrouped with LB, CH, DC, SG and JY at the 100plus drink stop, and we rode the last 35 km together (more or less). For the most part, I was just happy to keep above 25 kph. Incidentally, there was something wrong with my HRM. HR dropped to 110 ave for this segment (possibly due to a few rest stops?!?). Picked up Alvin at the last stop. Headwind was strong, but we were glad to ride together.

The last incident was with JY behind me. I heard a shout to slow down, and did so. A wheel kissed my rear wheel and JY fell. Again, we thank God that we were riding slowly and he was unhurt. His new Look would need a new handle bar tape. [note: a similar incident happened last year, and JN now rides ahead of me!]

Surprisingly, I managed an average speed of 26.8 kph, which was better than day 1, avoided the C monster and completed in time for a shower and lunch :) Total elevation of 1,258m.

A big thank you to all supporters (who donated generously), volunteers, friends and most signficantly of all, my family!

All in all, I relished the experience. Good training, great fellowship and unrivalled camaderarie.