It's not as if I didn't spend enough time, especially weekends, away from the family. But I thought it would be good to do a TdB preview by riding stage 1 - 154km with two king of the mountains (KOMs) and several sprint aces. In truth, the mountains are only hills, just that we pitiful cyclists in SG are not used to hills.
Suffice it to say that the Bintan hills were sufficient to cause severe cramping, with no help from the very hot sun. The only consolation was that 6 of us didn't finish the ride, and that was 20% of the group. The other consolation is that I got to see the entire route.
The first KOM is about 25km into the ride. And I'd done it before - in Feb. It was not as bad as the first time. The coastal stretches - for the sprints - were flat and considerably long. But we started late - almost 11 am, and the hot weather took its toll. The C monster popped out without warning - otherwise I could have controlled it - and even after counterpain and salompas, when it reared its ugly head again, I knew I wasn't up to the second KOM.
The second KOM was tougher - according to the others. And then it rained. Fortunately it stopped after 30 min or so. At 4:30 pm, we had to pull MH out since we had a ferry to catch. She'd done about 130km.
CS would later sms me to say that it was the toughest 160km ride he'd ever done. SC and he sat out Sunday's ride, and wisely so. No point in risking injury at this point.
So what lessons did I learn? First, affirmation (?) that I don't do well under hot temperatures. Desaru and Mersing were overcast, and so was the 120km ride in Feb. Second, I still need to train hard riding and climbs. Third, hydrate more and don't try new salt pills. Finally, contingency plans for TdB.
There are 3 cut off points for stage 1. Bail out points. 125 km is the second cut off mark. And since we are in the recreational category, we don't have to do all stages.
TdB will all be about suffering. A huge big two-day sufferfest of the most severe kind.
Sunday, September 19, 2010
Sunday, September 12, 2010
SSBR-AHM 2010
Fourth year in a row for me, and the first time MBH doing the 21km. This is not her first time for a half - she completed that in SDM 2010. But her 3-month course had cut down her training and we went in undertrained. Nevertheless, we wanted to give it our best shot.
Picked up HP in the morning and arrived with some minutes to spare. By the time we got to the starting bay, we realized that the front runners have already done. But it was good to meet up with CT, CL, EW, SC and DT and Ling. The route this year went through MBS which was a good change. The earlier starting time of 5:15 am was also a welcome change. It meant that we get to run in cooler temperatures.
The other change was the different start times for open and closed categories. But the army boys starting overtaking us soon enough.
As usual, we did a run-walk and it was good to see the runners above us along the Sheares Bridge when we were crossing the new bridge. About 5 to 6 km into the race, MBH's ITB and knee started to bother her. But she was determined to grind it out. We kept going - up and down the Sheares Bridge into Fort Road. Met HP and Jodan along the east coast stretch. They were looking strong!
The support tables were sufficiently staffed and we were happy with our bananas. :) The only complaint was the lack of WC and portatoilets. I had to queue for 5 min!
The last few km were a grind as usual. But we were encouraged by this elderly gentleman who shuffled along steadily, often overtaking us. Credos to him!
About 5 km from the end, MBH was struggling. But after a quick check I told her that she could achieve a PB. Her time at SDM 21km was 3:45. That kept her going even though the sun was up and it was getting hotter.
Down the final stretch and we were able to cross the finish line at 3:42 (gun time). By my estimate, it would be 3:35 chip time, which would definitely be a PB!
Overall, we were very pleased with the organization - SSBR/AHM is one of the better organized races locally. Will be back for the 2011 edition!
Picked up HP in the morning and arrived with some minutes to spare. By the time we got to the starting bay, we realized that the front runners have already done. But it was good to meet up with CT, CL, EW, SC and DT and Ling. The route this year went through MBS which was a good change. The earlier starting time of 5:15 am was also a welcome change. It meant that we get to run in cooler temperatures.
The other change was the different start times for open and closed categories. But the army boys starting overtaking us soon enough.
As usual, we did a run-walk and it was good to see the runners above us along the Sheares Bridge when we were crossing the new bridge. About 5 to 6 km into the race, MBH's ITB and knee started to bother her. But she was determined to grind it out. We kept going - up and down the Sheares Bridge into Fort Road. Met HP and Jodan along the east coast stretch. They were looking strong!
The support tables were sufficiently staffed and we were happy with our bananas. :) The only complaint was the lack of WC and portatoilets. I had to queue for 5 min!
The last few km were a grind as usual. But we were encouraged by this elderly gentleman who shuffled along steadily, often overtaking us. Credos to him!
About 5 km from the end, MBH was struggling. But after a quick check I told her that she could achieve a PB. Her time at SDM 21km was 3:45. That kept her going even though the sun was up and it was getting hotter.
Down the final stretch and we were able to cross the finish line at 3:42 (gun time). By my estimate, it would be 3:35 chip time, which would definitely be a PB!
Overall, we were very pleased with the organization - SSBR/AHM is one of the better organized races locally. Will be back for the 2011 edition!
Sunday, September 5, 2010
Bike n Blade 2010: double century rides
We started off at Kota Tinggi - almost 100 of us. 6 of us from FOTR, not counting AY (BnB chairman) - IN, JN, SC, JT and GP. We started off riding together as a group, but the fast group went ahead and JN and I kept each other company until the 70km wanton noodle shop. It's familiar undulating terrain, nothing too difficult. But keep at it long enough, and it became a challenge. HR was way up at 150 to 160.
JN was kept busy - he fixed three flats - lady from Crazy to Tri ($100 fee!?), IN and SC. We stopped to help one rider who suffered from bad cramps on both legs. That's where the 'spray me, spray me' incident occurred. As I wasn't there to witness it, I'll leave it to IN and SC to tell the story some other time.
I couldn't sustain HR above 160 for long, so had to drop back when we were past Mersing. The group waited for me and we continued at a more sustainable pace below 30 kph. Even then, once we crossed into virgin territory at 140km, my left thigh cramped up. Took a few minutes to get rolling again.
The support vehicles and crew did a marvelous job, always around to render assistance, drinks, food and encouragement. We felt so pampered!
When we reached Rompin Beach Resort (it was 155km!) we were greeted with banners, photographers, drinks and congratulatory applause. What a nice end to an imperial century ride. 7.5 hours in all, 6:47 riding time. Ave speed: 26+kph
A nice buffet dinner with the gang. EN joined us and we learned much from him. Incidentally, EN was the first rider to complete! Amazing stuff. He's quiet and unassuming, but what a strong cyclist he is!
The second day started with light rain and a flat about 600m out. It's IN's second of the event. Good thing the mechanic was on hand to help. The rest waited and we rode together most of the way. With the rain, we were all splattered with mud and dirt. Took it easier, keeping below 30 kph. Even so, we were able to catch up with the other riders. The Rompin park was nice with a couple of challenging climbs. LV joined us at Rompin park and with her compact crank, she was able to surmount the climbs fairly easily.
After surviving the first 80+km, lunch was at the same wanton noodle shop. Felt pretty good until then. But the toughest part of still ahead of us. There were a few long climbs after Mersing, and that took their toll on me. Our group started breaking up, with SC and JT up front, and me at the back. But we regrouped regularly especially to top up and catch our breath. JT took a flat as well, so JN fixed a record 4 flats. He'd become really proficient.
The mental image most vivid in my mind was that of a bike or two mounted behind the support vehicle. I determined that I wouldn't end up in a support vehicle with my cento behind. Interestingly, even the sight of long climbs paled in comparison (possibly because I have seen worse climbs).
The last few climbs took me out - and I slowed to a crawl to keep my HR down. It was tough to ride alone - more so mentally than physically, and I struggled with my inner demons over that 10+km. Who'll sweep the sweeper? Who'll train the trainer? How to survive a 180km ride and then run 42km?
But my faith in the group was restored when I saw IN and further along JN and LV, waiting for me.
We rode together into Kota Tinggi with a car escort behind us! We were probably one of the last groups to roll in, and some were probably picked up by the sweeper bus. Ride time: 6:07 ave speed 25+kph. I was glad to finish cramp-free.
The biggest surprise was when we arrived back at WC McDonalds. MBH and Irene decided to meet us there with banner and cake. I was famished by then and gladly ate my bd cake. Thanks, ladies!
So here I am, having survived the double century rides and thinking about the next long ride! As SC said, we forget our pain very quickly.
More importantly than achieving a new distance milestone and the physical endurance for me was the spiritual journey of discovery. Dejection and redemption, servanthood and perseverance. Above all, humility and selflessness.
Last but not least, I am thankful for the many prayers offered by our friends and especially for MBH who fasted and prayed for our safety.
Tuesday, August 31, 2010
TLog updates
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?
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 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."
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