There's nothing like some nice slopes to get excited over, cycling-wise. Have not been up Sembawang Road since our first ride. Usually turn left into Seletar Reservoir, and since Jodan told us that going straight up is more challenging, we thought we'll check it out.
There are two long slopes. At the top of the first slope, we turned left into Mandai Avenue for the second long climb. Certainly longer than the reservoir route and yes, it was challenging! The other factor was the wind along Mandai Avenue. Somehow, I felt the crosswind today, especially with the 50mm wheels.
Towards Mandai Shell, AY and JN overtook PK and I on the fast sprint portion. JN would later overtake me on the incline towards Namly. He is really improving!
Next up was RRR. As usual, the first 1 km or so set the tone. It was tougher going up than coming back. Good workout!
Distance: 44km.
Showing posts with label bike. Show all posts
Showing posts with label bike. Show all posts
Saturday, November 21, 2009
Wednesday, August 19, 2009
TLog: gearing up for NF100
The primary focus for the next two months is training for NF100, with another tri in Sept along the way. So I tracked down my trusty NF hydration backpack and started planning trail runs during the late morning and early afternoon. Enjoying bike rides and swims too much to give them up, but some sacrifices would be necessary.
Tue: 44-lap easy swim with 6x50m pull
Wed: 36k bike ride in the early morning, and 10k easy run in evening.
Yesterday was a good training day. Starting to get comfortable with the aero position. Held it for most of the stretch down Changi Coastal Road. All the way on the big chain ring, through all the slopes and all. The toughest was the climb up Tanah Merah. Slowed to a crawl at the top. Thought I was going to topple over from lack of forward momentum, but I didn't. :)
Ran with the NF hydration backpack. Felt easy, able to maintain HR around 150 at close to 7:00 pace. Perhaps it was the cool evening breeze.
Note to myself: need to get a 2.0 liter waterbag (bladder). The old one is only 1.5 liter and leaking.
Tue: 44-lap easy swim with 6x50m pull
Wed: 36k bike ride in the early morning, and 10k easy run in evening.
Yesterday was a good training day. Starting to get comfortable with the aero position. Held it for most of the stretch down Changi Coastal Road. All the way on the big chain ring, through all the slopes and all. The toughest was the climb up Tanah Merah. Slowed to a crawl at the top. Thought I was going to topple over from lack of forward momentum, but I didn't. :)
Ran with the NF hydration backpack. Felt easy, able to maintain HR around 150 at close to 7:00 pace. Perhaps it was the cool evening breeze.
Note to myself: need to get a 2.0 liter waterbag (bladder). The old one is only 1.5 liter and leaking.
Sunday, May 31, 2009
Wilier Cento Uno 2009
Wilier bikes are almost unheard of in Singapore. But few know that it has a history more than 100 years old, twice as long as Pinarello and five times as Cervelo. Passione Bike is bringing in Wiliers this month.
Wilier Triestina was founded in 1906 when Pietro Dal Molin, a trader from Bassano del Grappa, had the idea of building his own bicycles. His forge of "steel horses" began as a small workshop along the banks of the river Brenta, and was originally called Ciclomeccanica Dal Molin. As the demand for bicycles increased, it became more and more successful. He even supplied bicycles to the Italian army during WWI.
The name Wilier was a patriotic acronym. In Italian, the letter W is not used. W is usually used as an abbreviation for the word Viva! The acronym goes like so:
W Italia LIbera E Redenta, which means "Long Live Italy, Liberated and Redeemed." Triestina was meant as a tribute to the city of Trieste, which at the time was not yet regained by Italy after the war.
Modern era landmark victories and achievements include:
1985-Claudio Corti Wins Italian National Road Race Championship
1997-Marco Pantani Wins 2 Tour de France stages and places 3rd on GC
2000-Sergei Gonchar Wins TT World Championship
2004-Wilier Triestina Expands Factory
2004-Davide Rebellin Wins Historic Triple of Amstel Gold, Fleche Wallone, and Liege Bastogne Liege
2005-Giro d'Italia passes Wilier Triestina factory
2008-Ballan wins the World Championship
The top of the line Wilier bike is the Centro Uno, which means 101 in Italian. Designed in collaboration with Mitsubishi, taking advantage of their very highest grade of carbon fiber. This "46 Ton" carbon fiber can withstand 46 tons of force per square mm.
The asymmetric chainstays and integrated seatmast are two additional details designed to deliver stiffness. Pedaling forces put different loads on the driveside chainstay vs. the non-driveside chainstay. It also has an integrated seatmast as a true extension of the seat tube, but can be cut to accommodate a regular seat post.
The squared headtube mates the a squared fork crown, with the goal of providing outstanding steerability. Last but not least, the oversized BB and integrated rear triangle.
Bicycling Jun 2009 review:
The Wilier Centro Uno is an all-day racer that pairs perfect power transfer with sharp handling. One of two runners up in the Race Bike cateory, the other runner up being Cervelo S3. The top honor goes to Pinarello Prince, where every move feels amplified, somehow more intuitive. The S3 is superstiff for the pilot who cares less about elegance and more about just going fast.
More reviews.
Wilier Triestina was founded in 1906 when Pietro Dal Molin, a trader from Bassano del Grappa, had the idea of building his own bicycles. His forge of "steel horses" began as a small workshop along the banks of the river Brenta, and was originally called Ciclomeccanica Dal Molin. As the demand for bicycles increased, it became more and more successful. He even supplied bicycles to the Italian army during WWI.
The name Wilier was a patriotic acronym. In Italian, the letter W is not used. W is usually used as an abbreviation for the word Viva! The acronym goes like so:
W Italia LIbera E Redenta, which means "Long Live Italy, Liberated and Redeemed." Triestina was meant as a tribute to the city of Trieste, which at the time was not yet regained by Italy after the war.
Modern era landmark victories and achievements include:
1985-Claudio Corti Wins Italian National Road Race Championship
1997-Marco Pantani Wins 2 Tour de France stages and places 3rd on GC
2000-Sergei Gonchar Wins TT World Championship
2004-Wilier Triestina Expands Factory
2004-Davide Rebellin Wins Historic Triple of Amstel Gold, Fleche Wallone, and Liege Bastogne Liege
2005-Giro d'Italia passes Wilier Triestina factory
2008-Ballan wins the World Championship
The top of the line Wilier bike is the Centro Uno, which means 101 in Italian. Designed in collaboration with Mitsubishi, taking advantage of their very highest grade of carbon fiber. This "46 Ton" carbon fiber can withstand 46 tons of force per square mm.
The asymmetric chainstays and integrated seatmast are two additional details designed to deliver stiffness. Pedaling forces put different loads on the driveside chainstay vs. the non-driveside chainstay. It also has an integrated seatmast as a true extension of the seat tube, but can be cut to accommodate a regular seat post.
The squared headtube mates the a squared fork crown, with the goal of providing outstanding steerability. Last but not least, the oversized BB and integrated rear triangle.
Bicycling Jun 2009 review:
The Wilier Centro Uno is an all-day racer that pairs perfect power transfer with sharp handling. One of two runners up in the Race Bike cateory, the other runner up being Cervelo S3. The top honor goes to Pinarello Prince, where every move feels amplified, somehow more intuitive. The S3 is superstiff for the pilot who cares less about elegance and more about just going fast.
More reviews.
Wednesday, May 20, 2009
Wednesday, April 1, 2009
TLog: dropping the heels
2 hour bike ride this morning. Learnt a new technique yesterday at the bike shop: Drop the heel when pushing (down stroke). To me, this motion by having the heel lead the downstroke, creates acceleration and power, and allows for a smoother transition to the up pull stroke.
I tried it this morning, and consciously tried to keep cadence high. Also played around with the different gear combinations, together with cadence above 80. With the new fit and heel dropping, I was surprised I could bring the speed up to 30 kph. In fact, I maintained this speed for 5 km straight (even though HR went up to 160!).
On the way back, I diverted to do a short slope. Had to go to the largest gear, so clearly work is needed. The downslope compensated for the hard work. :)
I tried it this morning, and consciously tried to keep cadence high. Also played around with the different gear combinations, together with cadence above 80. With the new fit and heel dropping, I was surprised I could bring the speed up to 30 kph. In fact, I maintained this speed for 5 km straight (even though HR went up to 160!).
On the way back, I diverted to do a short slope. Had to go to the largest gear, so clearly work is needed. The downslope compensated for the hard work. :)
Sunday, February 15, 2009
TLog: Bike, swim, run
Fri: 22 km aerobic run
Sat: 25 km bike; 2 km swim
Sun: 10 km controlled pace run
Sat: 25 km bike; 2 km swim
Sun: 10 km controlled pace run
Riding, cycling clubs and helmuts
Did a 25 km ride with JN yesterday, mainly to show him the park connectors through Tampines and Pasir Ris. That took us to Changi village and we took the Loyang route back to Simei. Along the way, we passed many cyclists. In particular, there was a large group at the junction with Pasir Ris. I believe it was the ANZA cycling group.
The same day, there was a feature on cycling clubs in Singapore. Daniel Loy of Passione Bike was quoted.
Then there was this article about helmut:
Put a lid on it: Jeanette Wang recounts how a helmut saves her life. Read more
The same day, there was a feature on cycling clubs in Singapore. Daniel Loy of Passione Bike was quoted.
Then there was this article about helmut:
Put a lid on it: Jeanette Wang recounts how a helmut saves her life. Read more
Sunday, January 18, 2009
TLog: biking on the roads
There are two kinds of drivers - bike-friendly and bike-unfriendly drivers. Typically cars and buses are bike friendly. Thus far, truck and lorry drivers tend to be not-so-friendly. Thankfully, I have not had any nasty encounters so far.
It was bike recovery today. But the breeze and wind that I so favored yesterday became a bane today. Strong headwinds all the way to Changi village. Also of note: three stretches of speed bumps along coastal road. Loyang rolling terrain was a good way to prepare for Bintan. And feeling a little gung-ho, I turned into Selarang where the first incline made me regret my decision. I survived that and the other inclines along that stretch. Traffic was light, so down hill segments were good (max speed of 44 kph).
Short warm down along Singapore expo area. Ave speed: 21.4 kph
View Larger Map
It was bike recovery today. But the breeze and wind that I so favored yesterday became a bane today. Strong headwinds all the way to Changi village. Also of note: three stretches of speed bumps along coastal road. Loyang rolling terrain was a good way to prepare for Bintan. And feeling a little gung-ho, I turned into Selarang where the first incline made me regret my decision. I survived that and the other inclines along that stretch. Traffic was light, so down hill segments were good (max speed of 44 kph).
Short warm down along Singapore expo area. Ave speed: 21.4 kph
View Larger Map
Sunday, January 11, 2009
Bike fit and saddle position
In response to Lotus Fire's query, here's what I learnt about bike fit and saddle position. First, a qualifier. I am a newbie to biking, so this is from my very limited knowledge and experience. Experienced folks out there please correct me if I am wrong, or share your expertise!
Bike fit cannot be underscored, especially when we are going to spend hours on the bike (for those keen on longer endurance events). I went to a bike shop that has friendly knowledgeable cyclists willing to spend time sharing and listening. The bike folks made the necessary measurements before setting the saddle height. As a rule of thumb, one should be able to pedal through the bottom of the stroke without completely straightening your knees, and without rocking your hips on the saddle. Another check is to drop a plumb line from knee that passes through the pedals.
As for reach, the guide is to position the handlebars so they block views of front hubs. My initial impression is that I am too forward (having used only mountain bikes in the past). but I now realize that it is normal. In fact, I find that moving forward a little can add power and leverage.
I experimented around some and it took some time to get comfortable. I also had experienced bikers look at my position and sought out their views. A good article by Peter Jon White on "How to Fit a Bicycle" may be useful reading.
The other thing I discovered over the past 6 months or so is that there is so much to learn about bike mechanics, technology, training, techniques, etc that it would take time to appreciate and master. So the adventure continues ...
Bike fit cannot be underscored, especially when we are going to spend hours on the bike (for those keen on longer endurance events). I went to a bike shop that has friendly knowledgeable cyclists willing to spend time sharing and listening. The bike folks made the necessary measurements before setting the saddle height. As a rule of thumb, one should be able to pedal through the bottom of the stroke without completely straightening your knees, and without rocking your hips on the saddle. Another check is to drop a plumb line from knee that passes through the pedals.
As for reach, the guide is to position the handlebars so they block views of front hubs. My initial impression is that I am too forward (having used only mountain bikes in the past). but I now realize that it is normal. In fact, I find that moving forward a little can add power and leverage.
I experimented around some and it took some time to get comfortable. I also had experienced bikers look at my position and sought out their views. A good article by Peter Jon White on "How to Fit a Bicycle" may be useful reading.
The other thing I discovered over the past 6 months or so is that there is so much to learn about bike mechanics, technology, training, techniques, etc that it would take time to appreciate and master. So the adventure continues ...
Wednesday, January 7, 2009
TLog: Holding the line - tip from Sally Edwards
Jan 8, 2009
With a long absence of outdoor biking, it seems natural to head out for a 90 min spin this morning. Tried different gear combinations while maintaining a good cadence of 80 - 100 (estimated). Tried the big gear with 3 out along Changi coastal, and small gear with 5/6 in. Managed 24 kph going out against head wind, and 27-28 kph on way in. max speed- 33.2 kph.
Other than spinning hard periodically (reminder to myself - need to get a cadence monitor!), the focus today was on holding the line. This I read from a book, The Complete Book of Triathlons by Sally Edwards. I realized that I had trouble with holding the line especially while cycling along the road and when vehicles passes by.
Interestingly, I discovered that moving forward on the saddle about 0.5 inch provided better traction for high cadence pedaling.
Ave HR: 139; high of 162.
With a long absence of outdoor biking, it seems natural to head out for a 90 min spin this morning. Tried different gear combinations while maintaining a good cadence of 80 - 100 (estimated). Tried the big gear with 3 out along Changi coastal, and small gear with 5/6 in. Managed 24 kph going out against head wind, and 27-28 kph on way in. max speed- 33.2 kph.
Other than spinning hard periodically (reminder to myself - need to get a cadence monitor!), the focus today was on holding the line. This I read from a book, The Complete Book of Triathlons by Sally Edwards. I realized that I had trouble with holding the line especially while cycling along the road and when vehicles passes by.
Interestingly, I discovered that moving forward on the saddle about 0.5 inch provided better traction for high cadence pedaling.
Ave HR: 139; high of 162.
Friday, December 26, 2008
TLog: Christmas special
Actually it wasn't really anything special, except for Christmas and a new thing I tried today: pedaling with one leg.
Coach had me do four sets of super spinning, followed by this new drill - pedal with one leg for one minute, then two legs for another minute, then the other leg, then two legs.
Sounds easy? I thought so until I tried it. Had to do this on the stationary bike at the gym since I don't have clipless pedals. Luckily this was at the gym, else I would have fallen off many times.Very jerky initially. Almost injured my right knee at first try. Had to think circles to make it work. And one minute turned out to be longer than I'd imagined. Could feel the legs getting tired after 45 sec.
So this is what it means to push and pull. Managed to keep cadence up at 80 rpm even with one leg. Can't imagine biking any distance with just one leg!!
Let's see what else: Yes. Went for a ride along EC yesterday (Christmas day). 30 km. Didn't realize it had been more than 2 months since I was went biking outdoors. Felt great.
Tue was a 15 km easy run along EC, with my good friend PG.
Two weights sessions this week. and a 800 m swim yesterday afternoon. Started continuous arm motion. Have to focus on keeping the legs up.
PS: Need to get the Garmin cadence set.
PPS: First time I learnt about the history of Bethlehem, thanks to Ps Aaron.
Coach had me do four sets of super spinning, followed by this new drill - pedal with one leg for one minute, then two legs for another minute, then the other leg, then two legs.
Sounds easy? I thought so until I tried it. Had to do this on the stationary bike at the gym since I don't have clipless pedals. Luckily this was at the gym, else I would have fallen off many times.Very jerky initially. Almost injured my right knee at first try. Had to think circles to make it work. And one minute turned out to be longer than I'd imagined. Could feel the legs getting tired after 45 sec.
So this is what it means to push and pull. Managed to keep cadence up at 80 rpm even with one leg. Can't imagine biking any distance with just one leg!!
Let's see what else: Yes. Went for a ride along EC yesterday (Christmas day). 30 km. Didn't realize it had been more than 2 months since I was went biking outdoors. Felt great.
Tue was a 15 km easy run along EC, with my good friend PG.
Two weights sessions this week. and a 800 m swim yesterday afternoon. Started continuous arm motion. Have to focus on keeping the legs up.
PS: Need to get the Garmin cadence set.
PPS: First time I learnt about the history of Bethlehem, thanks to Ps Aaron.
Tuesday, July 1, 2008
X-training: cycling
Went for a 30 km loop - East Coast, Changi Village, Loyang Ave, Tampines and Simei.
View Larger Map
Accidentally hit the stop button at Changi Village heading up to Loyang, which explains the straight line to Pasir Ris Dr 3. The paths along Pasir Ris and Tampines (after PCN ends) are not friendly to cyclists. Likely to stick to PCNs from now on.
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