TdB reloaded

Is it in the nature of man to settle unfinished business? As Alice Hoffman writes,"Unfinished business always comes back to haunt you."

I was in two minds whether to take part in this year's Tour de Bintan. It was not crucial to my prep for IMWA, with the emphasis on race-specific training, and in fact, it was definitely a detour, if not a distraction. But in view of the poor display last year and because of unfinished business, I bit the bullet and went for it. However, I was clear that this would just be a training ride, with nothing more to be expected other than to finish.

And so it transpired that I managed to make the cut-off time, and complete the 150km just under 6 hours. But not without significant help from the kind weather (overcast and rain instead of unrelenting sun), shorter route (no Tg Pinang, 5 km shorter), 12-29 cassette in addition to the compact crank, and no strong wind along the coastal stretch. 


Ok, end of post. The rest is just indulgence on my part.


The best way to describe the ride was a series of snapshots, matched with mental pictures from last year.


Start from Simpang Lagoi: It was all the familiar roads and slopes. Deja vu. Tried to take it easy so as not to get cramps later on. But HR was above 160 to keep up with the peleton, with average speed above 30 kph for the first 15km. Just drafted William and Heng from Westpac. Instead of sun, we had rain. It poured.


KOM part 1: Yelp, the slopes did not change. Thankful for the compact crank and 12-29 cassette. Kind of glad when KOM 1 was over.


Coastal stretch: Quick drink stop before this stretch and lost the peleton. Managed to catch up with a young lad from Indonesia and then latched on to a strong lady rider going above 32kph. After a while, I took over to pull, but some faster guys came up and I was content to stay behind and draft. Where's the strong headwind?


Back to undulating terrain: The sun came out in her full glory. The C monster came as well, at about 60km. Hello, my old friend. Slowed and spinned it off.


Town detour: The only segment where we could see who's ahead. Needless to say, all the rest were ahead, but only saw IN. The school kids were out in force as usual. Couldn't help waving to them, although many kept asking for water bottles :(  


Surprise: Saw a photographer snapping pictures, and only on closer look did I realize it was DC. Just out of his foot cast, and yet there to support his friends!


Water stops: Last year, we ran out of water just before the left into the town. This year, we had more water stops, and well supplied. Skipped the second water stop. And had to wait till 107 km for the next top up. I was down to only an eighth of a bottle by then. 


Tg Pinang: Images of how I suffered through the hot and humid conditions when passing this town last year were waiting to be mapped. But the route this year went around the town through a series of smaller roads. No complains from me.


The-long-demoralizing-slope-that-defeated-me: Next up was this mental image of the killer slope where I dismounted to walk (upon seeing so many others doing the same) and where I spent agonizing minutes by the side seized up with cramps. Now, where is that slope? I kept looking at my watch and anticipating that climb, hoping that my cramps wouldn't go into convulsion. Only when I was half way up did I realized that I had gone up on the large chain ring. A ghost-past laid to rest. (The cramps did come on, but thankfully I managed to spin them off).


Cut-off time: Next up was a constant tap on the time. 2:20 pm was the cut off for 125km. That was where my stage 1 ended last year. We had to do the second KOM before the 125km mark (due to the new route), and I was happy to get that over with. By 2 pm, I was safely past the dreaded cut-off. Hallelujah.


25km more to go: My spirits were high, but not for long. The unrelenting climbs, though not tedious by any measure, took their toll. Keeping HR below 150, my average speed fell to below 25kph. 


Last 10km: Ate my bars and M&Ms but it was still tough going. Especially the last 10 km. Then it started pouring again, and with lightning in the distance. Wondered what would happen if I got hauled off due to inclement weather, with only 5 km more to go. That would be a real bummer. Never been so happy to see the last 2km and 1km markers and then the 100m countdown to the finish line. No one to chase at that point, and not even my virtual partner from last year. 


5:54 on my Garmin (excluding three water stops and a dropped chain stop). It felt good to cross the finish line and for a moment, I thought I would cry. But it was just dirty rain water.


Good to see some of the guys there, finished in good time! And collected my finisher medal. 

One less unfinished business.

Tour de Bintan 2010

Children lining up on both sides of the road, cheering, smiling and waving you on.
Policemen and marshalls at every junction to direct you.
Cold isotonic drinks and water at support stations.
Exhilarating descents around every corner.
And the toughest bike race ever. For this athlethically-challenged rider at least.

Around every corner there was another slope to climb.
Isotonic drinks? Not on stage 1, at least not for the slower recreational riders.
Children wanting to hi-five and my water bottle.
And the 40 deg C heat, unrelenting, merciless and ever so humbling.

Having done the training camp some weeks ago, I was mentally prepared and came with a game plan. Hydrate more often, stay aerobic as much as I can, devise a nutrition plan of cereal bars, bloks, gels and S-caps. And of course, a compact crank. If only I could execute...

My plan was to go at my own pace and stay within my capabilities. We started together after a blowup some 100m into the race. After a few km, I was glad that CS and MH went ahead, they were much faster and stronger riders. SC, Jodan and I were lagging behind, and when the serious slopes started, we began to pull apart. I found the compact crank to be a major improvement and was pleasantly surprised to catch up with the front group who'd stopped for an impromptu water break. SC and I started together and I was wondering if it was a good idea for him to ride with me. Several times, I told him to go ahead, but was thankful that he stayed with me. We took turns pulling at the coastal stretch, but other than that, I was drafting him most of the way. Thanks, buddy.

Pix of SC with our supporters!

I was glad to reach the second water point without the ugly C monster grabbing me. Again surprised to see CS and MH there. Apparently the water ran out and they spent 15 minutes waiting. I was lucky cuz the water came shortly after I arrived. Counterpain aplenty. But that was insufficient to belay the C monster. It struck shortly after while we were going through up one of the slopes in Tg Pinang. But somehow, I kept spinning easy and it went away. The C monster would rear its head four to five more times.

The heat was getting to us then, and the heavier traffic didn't help. We had to make a few more short stops (at my request). Several times After a gel, I felt strong and started pulling. However, not long thereafter, the sugar high wore off and I suffered again. Decided to stop for water by a road side store. Just then the sweeper bus came along and the driver notioned to us. We waved him off, and then kinda regretted. :(

By then we knew that making the 125km cutoff was a tall order. The third water stop was just a few clicks away and I decided to stop again, and SC rode ahead. The conversation among the riders there were pretty much like - hot day, tough slopes - amidst weary smiles.

I turned a corner and saw this big climb and many riders walking their bikes up. My heart dropped. So I unclipped and walked up. That was when the C monster leapt up and consumed me. Ironic, wasn't it, to be seized by cramps in both legs while walking instead of riding. Took the better part of a minute to get around them and continue. Defensive from that point on, it was merely a grind-it-out affair.

At the 125km checkpoint, I was disappointed to see a group of riders standing around, and more so that SC didn't make the cutoff as well. Apparently he missed by 10 minutes, and I felt really bad to have slowed him down. I was glad that the pain and suffering was over at that point. At least the consolation was that I managed to make it to 125km.

The second stage the next day started with a larger group as cat 3 riders that didn't make the top 80 were lumped together with the recreational riders. Even before we reached the Nirwana Garden gates, I was right at the end with the motorbikes and bus behind me. Hhmmm...

CS was waiting for me and he asked me to draft him. So I did rather reluctantly and we caught up with the FOTR group. We rode together for a bit but soon I fell back. Going to stick to my game plan more carefully and ride within myself.

The terrain was not as challenging as stage 1, but I found that following AY's advice to go downhill on big chain ring and then changing down on the upslope really helped (I was on small chain ring almost all the way in stage 1). After a while, I began to get the hang of it and the slopes became easier to overcome. Took me four long rides to figure this out, hence I concluded that I am also learning-challenged.

Anyways, the highlight of the tour for me was the descent after a short climb outside town. It was a fairly long descent with two to three turns. Yeehaw!

The weather wasn't as cruel on day 2 and it even drizzled some. By the time we reached the second and last water station, I met up with JC and rode together along the coastal stretch, taking turns to pull.

Perhaps it was the adrenalin or the conservation strategy, but I felt strong enough to start overtaking other riders then. Over the last 24 km, I reckoned I overtook about 12 to 15 riders. Cheap thrill it was, overtaking two riders up the KOM. A polite gentleman from Operation Smile and I rode together for a spell and then I overtook him as well. Within one km of the end, I saw a distant rider and started huffing and puffing just to overtake him some 200m from the finish line.

The gang was at the side of the finish line to encourage me. They told me I finished mere minutes behind them. They were being kind. Probably a good half hour by my estimate. That said, I was glad to finish strong for the 74km stage 2.

A friend said that there was nothing fun about this tour. I agreed. But there were many lessons learnt.

And what did I learn from this humbling experience? To quote Dean Karnazes: Pain and suffering are often the catalysts for life's most profound lessons. 


Indeed, I had many hours of commune with my Creator, especially when struggling through the cramps. There's a song that I composed that brought me through those excruciating and trying minutes. I am also grateful for friendship and comrades in suffering. There's nothing more motivating than to have fellow sufferers pulling and pushing me on. And I am thankful for the gifts of life and health. 


Best of all, was this welcome home card from my family that made it all worthwhile:

TriBob Bintan training camp: Reality check

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.

Bintan Triathlon 2009: first OD

"Triumphant but humbled" is how I sum up the 2009 Bintan triathlon. An accomplishment in that I attempted and finished my first OD triathlon. But I was humbled by the undulating terrain and slopes of the Bintan bike course.

So let's start from the top.

As with all TriBob events, the organization cannot be faulted. Transport was arranged for participants from other hotels, including logistics for the bike. Race pack collection was smooth and the race briefing was well attended. Only grouse I had was that there were only XL shirt left by the time I collected my kit on the race day.

The race wrist tag was an ID band, with name, blood type, allergies and emergency contact. Nice.

My front tire required air, and good thing Bike Haus was there. I ended up replacing the front tube. There was still sufficient time to set up and for my pre race routine. My family and friends turned up just as I was going out for the bike out routine. It was good to have them present.

After the swim warmup, I caught up with PK, who's been a volunteer medical doctor for a number of years now. Also met IN and his family. Then caught up with Alex, who's doing his first OD as well.

The swim. Started back of the pack on the right to avoid the crowd. About 400 male participants threshing and churning the clear waters off Nirwana Garden resort. The water was supposed to be clear, but with all the folks stirring up the waters, it was less than clear. But still, the best waters I'd swum in so far. At least clear enough that I could see jelly fish and avoid them! Got a light sting on the face, but it didn't bother me.

A U-shape loop around a catamaran, to a beach turn. Then retracing back to the start point. Drafted off a few swimmers along the way. Mostly front crawl except for the second to last segment where we swam against the current. Perhaps it was my lack of practice, but I got a slight cramp while doing the breast stroke. Not good.

But to my pleasant surprise, I finished the swim leg under 37 min. Average about 1:12 per lap, which is good for me. But looking back, I could see a small number of swimmers. What a fast field!

At the transition, my family and friends were there to support and cheer me on! Had to smile for the cameras.

The bike start was a little rough, as I couldn't cleat on quickly enough. Good thing the rain had stopped by then, and the roads were dry. Felt strong for the first 10 km. And then the slopes started haunting me.

Even though my average speed on the 40 km bike ride was 24.7 km/h, it took more than 1 hour and 37 min. During the last 10 to 15 km, I was struggling and wondering where the end line was. Although I had two intensive training sessions at Kent Ridge, I was not ready to take on 40 km of slopes and more slopes. Yes, I tackled the first few km well, going fast on the down slopes and pushing on the up slopes, and even overtaking a few. But by the time I reached the technical slopes at 20 km, I was struggling. All the way back to Nirwana Gardens. It didn't help that the female and relay participants who started 20 min later started overtaking me. :(

The bike route took us past a small village. The villagers were out, and I noticed the children and waved at them. Their smiles eased my agony somewhat. About then, I wished I hadn't forgotten my gel pack as my energy level was sapping.

For future reference, I ought to mention the cobble stones at the NG entrance. I was going through with speed and could feel the grip slipping. Good thing it wasn't wet. No wonder we were warned about this part. Speed humps - a few of these. The first speed hump I almost flew out of my seat. I was going too fast. Watch out for speed hump just after a left run. Make sure to go straight across rather than at an angle.

One more note for future reference: The approach at the finish line is a decline and too many went too fast and crashed.

The ride took its toll. Right off the run, I felt cramps on the quads. Then cramps on the hamstrings. On and off for about 4 km, and I had to stop many times to stretch. The good news was that on the second 5 km loop, all the cramps were gone, and I put in a better last 2 km. By then the sun was setting, and the second loop felt easier.

A note of thanks and gratitude to the race crew on the run route. They were really encouraging and cheering us on! Well appreciated by BFG.

What I really appreciated was my family (MBH, D and E) and friends who were there to cheer and support me! Each time I saw them, I had to smile and wave. They kept me going!

Time for some pictures and to ravel in the carnival like atmosphere. Over at the medical tent, my good friend PK was having a busy day. Many jelly fish sting cases, bike crashes, and dehydration. Thank God I didn't have to go into the medical tent.


So here are the timings:
Swim:- 36:51
T1:- 1:36
Bike:- 1:37:19
T2:- 1:35
Run:- 1:17:36 (first loop - 39:37, second loop - 37:48)
total:- 3:34:59

Position
age category: 35 / 52
men category: 395 / 434
overall: 486 / 552


How did it feel to complete an OD triathlon? It was certainly a sense of achievement. It didn't feel as tough as running 42 km, but my legs felt as if they had. Must be the bike terrain. I felt happy about the swim and not so happy with the bike.

Next year, I hope to be back to redeem myself. And best of all, D and E said that they would like to attempt the kids tri next year. So it'll be fun come 2010.

Honor roll: Cannondale six13, Lake CX 210, Saucony Type A2, 2XU endurance tri suit

TriBob Bintan Pre-Race Talk

TriBob organized a talk this evening to brief participants on the race course as well as how to train the remaining 4 weeks. Held at Brewersk Riverside Point by the race director and head coach, I found the talk very informative.

The swim route is a two-lap U-shape course, with a turnaround at the beach. Wide starting line of 15m, and only two waves: Women and Men, 20 minutes apart. Should be calm until the first turn where waters open up to the sea. So it'll be 2 left turns, U-turn at the beach, and then 2 right turns.

The transition will be carpeted with ample space between rows. As with the sprint tri transition, the swim in entrance will be the run out exit. And the bike out and bike in point is the same to equalize transition distance.

Two interesting tips I learnt on transition (the fourth discipline): Sprinkle talcum powder in shoes to help dry feet. Wipe feet on small towel on ground while securing helmet. Do two things at the same time. Also use helium balloon (Brent gave me the same tip last week) or brightly colored objects to identify bike.

Bike route will be one lap through undulating hills. Tip: strength train at Mt Faber or South Bouna Vista. Watch out for speed bumps. Go straight through if road is wet to avoid skidding. Some roundabouts and cobbestone stretches to watch out for. Take along two water bottles. Pace for negative split. Hydrate even if it rains.

The one point I am not sure about is to go aero.

Run route will be two laps around Nirvana Gardens. Couple of slopes and partly shaded. Sand path - but should be packed down. Water points every 1.5 km. Ice sponges will be provided. :) Use sponges to cool hands, neck, head.

Credos to TriBob for such thoughtfulness.