It had been a couple of years since we sat down to chat, my good friend from Vancouver. We used to have lunch once a week when I was on sabbatical there, and our families knew each other well. He commented on how well I looked, and I updated him on my latest quest on the triathlon. Surprisingly he said that he would also like to do one.
In fact, he purchased a second hand bike, fitted it out and had started riding. It was his way of getting back from the spade of depression he'd over the past year. I promised to help and we'd work on a race together sometime in 2012.
He's a strong swimmer, and once he'd gotten his ride up, the plan is to get through the run. Not a bad plan.
Certainly if providing my friend with some training prompts would help him return to normality, that would be the least I can do.
Sunday, January 9, 2011
Saturday, January 1, 2011
FOTR retrospective
This is from SC, our most improved cyclist for 2010:
I think the group as a whole improved in the year. The average speed became higher and the distance, longer with time.
I still remember the fateful day, exactly one year ago, when I asked IN if I could join FOTR. My intention then was to have an enjoyable ride in the safety of a group. Nothing could prepare me for my first ride with FOTR which according to Ivan, was supposed to be a “recovery” ride. I struggled along Mandai and practically all the way. At the sixth avenue junction, I fell, embarrassing in front of everyone and an angmoh lady cyclist. We all had a good laugh nonetheless.
Thanks to IN, SE, JN, SY, AY, KC, CS, Michi and the rest, we pushed each other and we have come a long way and experience a lot – Bike n Blades, Tour de Bintan, Trifactor 60km, ITT, Desaru, Mount Faber, Kaki Bukit, all the triathlons and crashes. Of course, I also burned a big hole in my pocket having changed three bikes in a year plus all the nutrition, lights, wheels, helmets, shoes, handlebars, stems, saddle, crank, cassette, trainer, garmins, pedals……. but just to make sure that things get evened out, I also try very hard to psycho others to part with their hard earned dollars on the generally overpriced components. I must say I have quite a bit of success.
It was also never my intention to take part in triathlons but IN told me after one of our rides, while we were having breakfast on his veranda, that it was “very easy” - all I needed to do was to go 100% to the first buoy, 75% to the second buoy and then cruise back to shore for the swim. I duly followed his advice and duly died on my first triathlon.
I also learned that there is no such thing as “slow” or “recovery” rides in this group but this was exactly why we improved. I learned so much from the Ironmen and Ironwomen and enjoyed the company and fellowship. The other things just fell into place.
Thanks for everything and look forward to 2011.
Happy New Year!!!!
I think the group as a whole improved in the year. The average speed became higher and the distance, longer with time.
I still remember the fateful day, exactly one year ago, when I asked IN if I could join FOTR. My intention then was to have an enjoyable ride in the safety of a group. Nothing could prepare me for my first ride with FOTR which according to Ivan, was supposed to be a “recovery” ride. I struggled along Mandai and practically all the way. At the sixth avenue junction, I fell, embarrassing in front of everyone and an angmoh lady cyclist. We all had a good laugh nonetheless.
Thanks to IN, SE, JN, SY, AY, KC, CS, Michi and the rest, we pushed each other and we have come a long way and experience a lot – Bike n Blades, Tour de Bintan, Trifactor 60km, ITT, Desaru, Mount Faber, Kaki Bukit, all the triathlons and crashes. Of course, I also burned a big hole in my pocket having changed three bikes in a year plus all the nutrition, lights, wheels, helmets, shoes, handlebars, stems, saddle, crank, cassette, trainer, garmins, pedals……. but just to make sure that things get evened out, I also try very hard to psycho others to part with their hard earned dollars on the generally overpriced components. I must say I have quite a bit of success.
It was also never my intention to take part in triathlons but IN told me after one of our rides, while we were having breakfast on his veranda, that it was “very easy” - all I needed to do was to go 100% to the first buoy, 75% to the second buoy and then cruise back to shore for the swim. I duly followed his advice and duly died on my first triathlon.
I also learned that there is no such thing as “slow” or “recovery” rides in this group but this was exactly why we improved. I learned so much from the Ironmen and Ironwomen and enjoyed the company and fellowship. The other things just fell into place.
Thanks for everything and look forward to 2011.
Happy New Year!!!!
Sometimes I forget
2011
New year day. A day for reflection and resolutions.
Just two evenings ago, FOTR had a dinner gathering at JT's new house - it's so new that they had not moved in yet. It was good to have so many show up and to meet the spouses and significant other. After the food and wine, and not forgetting the house tour, we sat down to reminisce about the year past. Reminisce in recalling the funny and not so funny moments - accidents and event - that brought us closer.
Looking back, I had to admit that it was quite a year for the group as well as for me. No one sums it up better than SC, but I'll have to get his permission to reproduce it here.
For me, well, the truth of the matter is that I kinda forgot myself in the course of the year. The sub-5 marathon at WD in Jan, the completion of my first 70.3 in March, completing the 84km ultramarathon in May had - on hindsight - raised my expectations of what I could accomplish. To achieve, one must first conceive - words of John Bingham paraphrased.
Reality checks during the Bike n Blade (Sept), Tour de Bintan (Oct) and more recently the Asia Pacific 70.3 (Dec) brought me back to earth. I was conceiving of things beyond my capabilities.
The recent bouts of flu (thankfully after Phuket) reminded me of my limitations, of what I used to be before this journey.
Was I a sportsman? No. Was I active in any sports during school days? No. Do I have better than average physical talent? No. Was I a natural athlete? No.
And what am I trying to prove, at my age and in my current station in life? Is it not enough to run for the fun of running, cycle just to enjoy the scenery, swim to release stress and relax? What is it that draws me to endurance racing?
Ironman. Ultramarathoner. What is a title? I can't put them on my name card or resume. Finisher tees and certificates? Wear them occasionally and misplace the certs. Bragging rights? Others have better and are more deserving.
The answer really is in two words. Self actualization.
The emphasis should be on Self. Not the selfish kind, but the humble recognition of my God-given gifts and lack thereof. To push beyond my limitations - and be grateful for the opportunity to do so. To accomplish things that others and I did not imagine possible five years ago. To be able to say, "I did it!"
The next question is to what end? How can I balance training and family commitments? How can I contribute other than the bottom lines of bike and shoe companies? These are soul searching questions.
So as I look forward to 2011, my aim is to be able to say, "I did it - by the grace of God, and for His glory."
New year day. A day for reflection and resolutions.
Just two evenings ago, FOTR had a dinner gathering at JT's new house - it's so new that they had not moved in yet. It was good to have so many show up and to meet the spouses and significant other. After the food and wine, and not forgetting the house tour, we sat down to reminisce about the year past. Reminisce in recalling the funny and not so funny moments - accidents and event - that brought us closer.
Looking back, I had to admit that it was quite a year for the group as well as for me. No one sums it up better than SC, but I'll have to get his permission to reproduce it here.
For me, well, the truth of the matter is that I kinda forgot myself in the course of the year. The sub-5 marathon at WD in Jan, the completion of my first 70.3 in March, completing the 84km ultramarathon in May had - on hindsight - raised my expectations of what I could accomplish. To achieve, one must first conceive - words of John Bingham paraphrased.
Reality checks during the Bike n Blade (Sept), Tour de Bintan (Oct) and more recently the Asia Pacific 70.3 (Dec) brought me back to earth. I was conceiving of things beyond my capabilities.
The recent bouts of flu (thankfully after Phuket) reminded me of my limitations, of what I used to be before this journey.
Was I a sportsman? No. Was I active in any sports during school days? No. Do I have better than average physical talent? No. Was I a natural athlete? No.
And what am I trying to prove, at my age and in my current station in life? Is it not enough to run for the fun of running, cycle just to enjoy the scenery, swim to release stress and relax? What is it that draws me to endurance racing?
Ironman. Ultramarathoner. What is a title? I can't put them on my name card or resume. Finisher tees and certificates? Wear them occasionally and misplace the certs. Bragging rights? Others have better and are more deserving.
The answer really is in two words. Self actualization.
The emphasis should be on Self. Not the selfish kind, but the humble recognition of my God-given gifts and lack thereof. To push beyond my limitations - and be grateful for the opportunity to do so. To accomplish things that others and I did not imagine possible five years ago. To be able to say, "I did it!"
The next question is to what end? How can I balance training and family commitments? How can I contribute other than the bottom lines of bike and shoe companies? These are soul searching questions.
So as I look forward to 2011, my aim is to be able to say, "I did it - by the grace of God, and for His glory."
Tuesday, December 14, 2010
Next stop: Ironman
In an act of faith, I have registered for Ironman Western Australia 2011. Registration was 70% capacity when I logged on one hour after opening. I guess it must be due to the fact that there are very limited IM races in Asia Pacific next year.
After conferring with coach yesterday, we established the following:
After conferring with coach yesterday, we established the following:
- Recommend 6 months training for the full IM. I was eyeing IM China (if it takes off), but since I can't start training till mid Jan, it wouldn't work out with just 4 months. As coach said, it can be done within 4 months, but I'll suffer just to finish.
- 3 months of base building, and 3 months of race-specific speedwork
- 250km of cycling per week on average, over 4 rides. Peak of about 350km per week
- Run distance average 40km per week
- Aim for LD triathlon Korea in mid July 2011. Should have sufficient time to train up for IMWA
- Importance of base building reiterated. Most people suffer on IM races because of insufficient base building
Friday, December 10, 2010
Phuket Asia Pacific IM 70.3 2010
I woke up at 3:11 am with an elevated HR petrified by visions of the wall in front of me. "How in the world am I going up those slopes?"
The day before the AP 70.3 race, we did a recce of the bike route and I was horrified and terrified after seeing the steep climbs at 45 km and 72 - 75 km. The steepest was a 20 percent gradient :( In comparison Mt Faber (Kpg Bahru side) was 12 percent. And longer climbs too.
In any case, my race strategy was to ride conservatively so avoid my friend Mr C. And to simply survive this race. So no shame in pushing the bike up 'em slopes. As it turned out, I only managed to ride up 1 and a half of the five slopes and pushed the rest :) Guess what, most of the other competitors (with comparable times and riding abilities) did as well.
We flew in on Thu - IN, CS and MH - and did the usual pre-race routine - except now we have to set up our bikes. CT and AY flew in earlier and we hooked up during the expo. I learnt about the tough climbs from CW, and was worried sick. Actually the bike route is manageable except for the climbs. But that affected my entire perspective completely. The objective was to survive.
Met up with the gang at 6 am and made last minute preps before heading over to the swim start at Laguna Holiday Resort via ferry. Kevin (our swim coach) was there to give us last minute instructions on diving into the incoming swell. The waters were rather cool at 7 am.
I was in the second wave and decided to swim easy for the first 500m. Practiced the new sighting technique that Kevin taught me. The buoy was at 600+m but somehow it looked further than expected. After the first turn, I found a swimmer I could draft. He was kicking furiously which made it great for me. Drafted him all the way to the end of the ocean leg. HR was in comfortable range. Then into the yucky lagoon waters we went. Luckily it was only for 650m or so. The exit converged up into a narrow ramp and my feet felt the slimy bottom :( About 45 min, and I felt good after the swim.
As I exited, MBH was there with the camera, and needless to say, I had to smile and give a V for victory sign!
Up through the chute we went and collected our bike bag to change in the change tent. Apparently this is IM norms. Out of Laguna we went on our bikes, and I took it easy to bring down my HR. Overtaken by many but I kept to my race strategy, which is to go easy on the bike. After turning into a side road, we were surprised by a herd of water buffaloes. Some even turned their horns at us. !!
Lots of sharp corners and into the rubber plantation. Then we came to the highway and had to dismount to push our bikes up an overhead bridge. The ramps were newly built (just for this race) and was carpeted. First aid station, but I was fine. The weather was overcast and it wasn't too hot, thank God.
Around the 30km mark, we saw the pros coming back on the same stretch. They were 30km ahead!! :( Noticed a luminious green jersey (LGJ) in front and overtook him. Counting down the km to the real test and I could feel my HR and anxiety mounting. Thought I'd follow a lady - slow and steady. At least she'd be safe going downhill. The first warm up came and as I approached the top, a lady was by the side asking if I knew how to use the cartridge. I stopped to help, and when her tire was inflated, I resumed, losing 2 or 3 min.
Then came the first killer slope. No time to gain momentum. Just spin as hard as I could. HR went up to 180 and I could see many cyclists unclipping. At the turn where it leveled off a little, I decided to unclipped as welll and join the rest in pushing our bikes up. At the top, we remounted and the yellow flag zone started.
No faster than 20 kph, no drafting (7m rule), no overtaking. Just as well, cuz the turns were sharp and hazardous. The second slope I simply pushed. Midway I took a leak (lost even more time!!) and saw Koyabashi-san doing the zig-zag up. The cyclists brave and strong enough to pedal up where true warriors. Heaving and puffing. Legs straining with each crank. It's agonizing to even watch them. Except for one competitor on a mountain bike. He seemed to spin up easy enough!
It was a relief to get back on the saddle resuming our journey after the first two slopes. Negotiated the wicked hairpin turn, trying to keep my breathing steady. Nasty nasty. Only after the green flag did I breathe easy. Caught up with the slow and stead lady and overtook her. Overtook LGJ again and on the return leg, I saw the last rider - on a mountain bike - being escorted by four or five vehicles - ambulance, patrol cars, trucks, etc.
At the 70km mark, I could feel the anxiety returning. And without warning the first slope was upon us! It looked hideous! With a couple of nasty turns. Then we were into Naithon beach for a breather. Not for long. The next climb came but we had good momentum going in, so I managed to climb that. Then the killer climb. It was not very steep but long! Several turns, no letting up. At the top (or what we thought was the top), we resumed cycling only to be confronted with another surprise climb. No choice, just grinded it up. Almost cramped, could feel them coming, but my quad compression tights held up. At the summit, there was a rider down, motionless and crippled by cramps. Then I knew that I adopted the right strategy.
Back to TA and I was surprised to be approached by a bike catcher (even though I knew they were there). Into the chute and change tent again. and decided no deep heat. Filled up my water bottle and went onto the third leg. Was pleasantly surprised to see MH come behind me, even more when she told me that she "died" on the bike :(
At the canal village I was again pleasantly surprised to see MBH with D and E there! So glad to see them. :)
My quads started acting up after 1km and I eased off a bit. After about 3 km, saw IN behind, and boy did he run fast. Soon enough he overtook me and everytime I saw him, his lead over me was increasing! He did a phenomenal 2:0X for the run.
The sun came up then, and good thing the aid stations were well stocked with water, isotonic, coke and sponges. I took full advantage of the coke (caffine!) and sponges. Didn't want to take any chances until the second loop. LGJ and slow n steady overtook me :( Tried to increase my pace after 15km, but it wasn't anything to shout about. Just happy to complete.
CS and IN were there to welcome me back, as was MBH.
The long and short of it is a 3:38 bike split, a 46 min swim leg and a 2:35 run split, with a chip time of 7:08. Even though I improved on the swim (drafted half of the ocean leg) and on the run, the 28 min extra on the bike compared to Aviva took me above the time posted in March. Actually I am quite happy with this time, given the tough bike course.
Congratulations to everyone who valiantly outlasted and conquered this tough course. Great PBs for some!
Honor roll: Cento Uno with compact crank, Zoot, UnderArmour Spectre
The day before the AP 70.3 race, we did a recce of the bike route and I was horrified and terrified after seeing the steep climbs at 45 km and 72 - 75 km. The steepest was a 20 percent gradient :( In comparison Mt Faber (Kpg Bahru side) was 12 percent. And longer climbs too.
In any case, my race strategy was to ride conservatively so avoid my friend Mr C. And to simply survive this race. So no shame in pushing the bike up 'em slopes. As it turned out, I only managed to ride up 1 and a half of the five slopes and pushed the rest :) Guess what, most of the other competitors (with comparable times and riding abilities) did as well.
We flew in on Thu - IN, CS and MH - and did the usual pre-race routine - except now we have to set up our bikes. CT and AY flew in earlier and we hooked up during the expo. I learnt about the tough climbs from CW, and was worried sick. Actually the bike route is manageable except for the climbs. But that affected my entire perspective completely. The objective was to survive.
Met up with the gang at 6 am and made last minute preps before heading over to the swim start at Laguna Holiday Resort via ferry. Kevin (our swim coach) was there to give us last minute instructions on diving into the incoming swell. The waters were rather cool at 7 am.
I was in the second wave and decided to swim easy for the first 500m. Practiced the new sighting technique that Kevin taught me. The buoy was at 600+m but somehow it looked further than expected. After the first turn, I found a swimmer I could draft. He was kicking furiously which made it great for me. Drafted him all the way to the end of the ocean leg. HR was in comfortable range. Then into the yucky lagoon waters we went. Luckily it was only for 650m or so. The exit converged up into a narrow ramp and my feet felt the slimy bottom :( About 45 min, and I felt good after the swim.
As I exited, MBH was there with the camera, and needless to say, I had to smile and give a V for victory sign!
Up through the chute we went and collected our bike bag to change in the change tent. Apparently this is IM norms. Out of Laguna we went on our bikes, and I took it easy to bring down my HR. Overtaken by many but I kept to my race strategy, which is to go easy on the bike. After turning into a side road, we were surprised by a herd of water buffaloes. Some even turned their horns at us. !!
Lots of sharp corners and into the rubber plantation. Then we came to the highway and had to dismount to push our bikes up an overhead bridge. The ramps were newly built (just for this race) and was carpeted. First aid station, but I was fine. The weather was overcast and it wasn't too hot, thank God.
Around the 30km mark, we saw the pros coming back on the same stretch. They were 30km ahead!! :( Noticed a luminious green jersey (LGJ) in front and overtook him. Counting down the km to the real test and I could feel my HR and anxiety mounting. Thought I'd follow a lady - slow and steady. At least she'd be safe going downhill. The first warm up came and as I approached the top, a lady was by the side asking if I knew how to use the cartridge. I stopped to help, and when her tire was inflated, I resumed, losing 2 or 3 min.
Then came the first killer slope. No time to gain momentum. Just spin as hard as I could. HR went up to 180 and I could see many cyclists unclipping. At the turn where it leveled off a little, I decided to unclipped as welll and join the rest in pushing our bikes up. At the top, we remounted and the yellow flag zone started.
No faster than 20 kph, no drafting (7m rule), no overtaking. Just as well, cuz the turns were sharp and hazardous. The second slope I simply pushed. Midway I took a leak (lost even more time!!) and saw Koyabashi-san doing the zig-zag up. The cyclists brave and strong enough to pedal up where true warriors. Heaving and puffing. Legs straining with each crank. It's agonizing to even watch them. Except for one competitor on a mountain bike. He seemed to spin up easy enough!
It was a relief to get back on the saddle resuming our journey after the first two slopes. Negotiated the wicked hairpin turn, trying to keep my breathing steady. Nasty nasty. Only after the green flag did I breathe easy. Caught up with the slow and stead lady and overtook her. Overtook LGJ again and on the return leg, I saw the last rider - on a mountain bike - being escorted by four or five vehicles - ambulance, patrol cars, trucks, etc.
At the 70km mark, I could feel the anxiety returning. And without warning the first slope was upon us! It looked hideous! With a couple of nasty turns. Then we were into Naithon beach for a breather. Not for long. The next climb came but we had good momentum going in, so I managed to climb that. Then the killer climb. It was not very steep but long! Several turns, no letting up. At the top (or what we thought was the top), we resumed cycling only to be confronted with another surprise climb. No choice, just grinded it up. Almost cramped, could feel them coming, but my quad compression tights held up. At the summit, there was a rider down, motionless and crippled by cramps. Then I knew that I adopted the right strategy.
Back to TA and I was surprised to be approached by a bike catcher (even though I knew they were there). Into the chute and change tent again. and decided no deep heat. Filled up my water bottle and went onto the third leg. Was pleasantly surprised to see MH come behind me, even more when she told me that she "died" on the bike :(
At the canal village I was again pleasantly surprised to see MBH with D and E there! So glad to see them. :)
My quads started acting up after 1km and I eased off a bit. After about 3 km, saw IN behind, and boy did he run fast. Soon enough he overtook me and everytime I saw him, his lead over me was increasing! He did a phenomenal 2:0X for the run.
The sun came up then, and good thing the aid stations were well stocked with water, isotonic, coke and sponges. I took full advantage of the coke (caffine!) and sponges. Didn't want to take any chances until the second loop. LGJ and slow n steady overtook me :( Tried to increase my pace after 15km, but it wasn't anything to shout about. Just happy to complete.
CS and IN were there to welcome me back, as was MBH.
The long and short of it is a 3:38 bike split, a 46 min swim leg and a 2:35 run split, with a chip time of 7:08. Even though I improved on the swim (drafted half of the ocean leg) and on the run, the 28 min extra on the bike compared to Aviva took me above the time posted in March. Actually I am quite happy with this time, given the tough bike course.
Congratulations to everyone who valiantly outlasted and conquered this tough course. Great PBs for some!
Honor roll: Cento Uno with compact crank, Zoot, UnderArmour Spectre
Monday, November 29, 2010
A prayer
A simple prayer during yesterday's brick workout under the hot sun:
Teach me Lord to remember.
For every stroke in the water, every turn of the crank and every stride on the road,
I shall remember to give thanks for manifold goodness and blessings.
The sun may be blazing hot and my HR in overdrive,
I remember those who are less privileged -
who have never worn a pair of nike or addidas shoes,
and yet find pure joy in running barefooted.
The climb may seem formidable and my quads are cramping,
I remember those who are less privileged -
who have to cycle 60km every day just to commute to work,
to provide for their children back home.
Teach me Lord to remember.
For every stroke in the water, every turn of the crank and every stride on the road,
I shall remember to give thanks for manifold goodness and blessings.
The sun may be blazing hot and my HR in overdrive,
I remember those who are less privileged -
who have never worn a pair of nike or addidas shoes,
and yet find pure joy in running barefooted.
The climb may seem formidable and my quads are cramping,
I remember those who are less privileged -
who have to cycle 60km every day just to commute to work,
to provide for their children back home.
The race may be too demanding and I feel like giving up,
I remember those who are less privileged -
those who can't even walk, or stand, or talk,
and yet they are not giving up on life.
Help me Lord to remember.
Monday, November 1, 2010
Hitting the 30kph average
For the longest time, we have been languishing in the sub-30kph average in our rides. Along came EN and he pulled us to hit the new high over 60km.
The next ride, SC kept us at that magical 30kph average over the same route, and we were beaming from ear to ear.
Following that, we came in at 28 kph average, over almost 60 km, but with two loops of Kaki Bukit. Thanks to CS and SC. We are definitely on a roll here :)
Should be a nice ITT for our friends next week.
The next ride, SC kept us at that magical 30kph average over the same route, and we were beaming from ear to ear.
Following that, we came in at 28 kph average, over almost 60 km, but with two loops of Kaki Bukit. Thanks to CS and SC. We are definitely on a roll here :)
Should be a nice ITT for our friends next week.
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