A Tribute to FOTR

Back on the roads and easing back into training

Been a while since I rode with the FOTR gang - largely due to the Dec hols and Jan conferences. My fitness and endurance were suspect, so I took it easy the first few rides out. On the first, I had to chase down our speedsters who were unfamiliar with the u-turn at Maris Stella and that took quite a bit out of me. But the SCP1 held up well, much to my delight. Skipped the Sunday ride cuz the first ride out took too much out of me.

The following weekend was another CCR-loops and we deliberately went non-drafting on the aero position. Since my freak accident mid last year and with all the road events in the second half of 2010, I had grown out of sorts with the aero position, and to be honest, a little tentative. So it was good just to get comfortable. Felt pretty good after the ride, considering that I was able to average about 30kph on the aero position, non-drafting.

The past CNY weekend was the first back-to-back rides for me since the break. Sat was supposed to be a 118 km round island, and it started rather furiously with everyone anxious to burn off that excess calories. Braddel and KB above 34 kph. I volunteered to take the steady-paced riders on a shorter route but the rest (and there were 12 of us!) decided to follow us. So we hatched up an alternative route, that brought us through CCR, service road, Nicoll hwy and to MBS. The stretches along CCR and even the service road were speed zones. That I was able to hang in with the group was sufficiently satisfying. We averaged about 34 to 35 kph over these stretches, thanks to CT and YP.

Picture perfect setting at MBS, and a kind runner (along with his kind companion) took this nice pix for us. The enhancement was courtesy of JY, one of our new members.

Up Keppel viaduct we went, and inspite of the potholes, the group averaged 38 to 39 kph pulled by SC and AY. What a high. Traffic was a tad heavy, and note to myself: avoid the viaduct in future after 7 am!

IN had a puncture along Jln Buroh and that cut short our ride. Decided on breakfast at Clementi - the roti prata shop was thankfully open. Managed only 97km.

Sunday was a recovery ride for me. Smaller group, but good to have EL's German friend join us. Even on his hybrid bike, he was fast! PL also joined us for the first time. With only 6 months of riding experience, he impressed me with his ability to ride at SC's speed. 

The positive point about this ride was being able to maintain 30 kph in aero position with HR around 145. That is the sweet spot I want to maintain, preferably at lower HR. 

BTW, did several NUS loops, including SBV on a weekday, and it was good to get the quads burning again. Hopefully I'd get back into form soon.

By the end of the week, I had logged 15 hours of training this week - 3 runs, 3 rides, 3 swims and 1 gym session. A little sore, but glad to be back in the swing of things again. Especially after the long break.

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!!!!

Bike n Blade 2010: double century rides

After the months of training rides, we were looking forward to the Bike n Blade event - no, it's not a race as the AY reminded us - two 160km rides back to back to Mersing and Rompin.

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.

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?

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.

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.