Tackling Kampung Kaki circuit

We had been talking about the Kampong Kaki circuit for a while, but didn't have the gumption to do the climbs. This morning was our first attempt - a relatively short challenge to confront our nemesis - the climb.

We rode down Farrer and Queensway, just to get the legs going. Road works along Pasir Panjang were annoying, but once we started up Henderson, it was all systems go. Led by our resident champion cyclist AY, we turned into Telok Blangah hill and although it was tough, we found it manageable.

This is the Kampung Kaki website describes TB Green:

The climb here is longest. From start of Henderson Road to the carpark, located at the top of Telok Blangah Hill Park, is approximately 2.1km. The climb distance is 2.0km. This is a popular spot for visitors most mornings of the week; the park provides keep fit amenities for elderly citizens as well as joggers.

Back to Henderson, through Depot and down Alexandra - that was a thrill. Hit 45 kph.

The fun really started at South Bouna Vista. Our front riders decided to turn right into Vigilante Drive. That, in my humble opinion, is another climb altogether. Almost immediately, we hear groans and moans (and silent curses), and one after another, we stopped. All except Albert, who went all the way to the top, proving why he's our champ!  I made it up to only the second turn. HR was 190 when I bailed out.

After Vigilante, SBV turned out to be relatively easy, and so was Kent Ridge. I could still remember how tough I found KR last year. Good to see many cyclists going round NUS. Then it was back up Clementi, Ulu Pandan before heading back to RV.

Tough ride, but well worth the sweat. Should do more such rides to build strength.

As for me, I was only too happy to survive this ride without cramping, especially after 70+ km of running this week. The Zipp 303s I borrowed helped in a big way.

Now for the other KK rides (utlimate climb: Mt Faber).

85km long ride

It had been a long time since I went the Kranji-Woodlands-Jln Buroh route. Three of us - IN, JN and I - started off at 4:15 am, up Bt Timah, turning left on Clementi to Commonwealth Ave. Then it's up Queensway and Farrer to Adam Road. Traffic was light at this hour, even for a Saturday.

A short pit stop at the SPC petrol station, and then it was off to our usual Mandai route. IN was strong - he's improved tremendously since the last time we rode together. I led after the second rest stop at Mandai shell, trying to keep a steady 27 to 28 kph. At the end of LCK, we waited for JN, who had cramps.

A bunch of Joyriders (the pinoy brothers) caught up with us along Jln Buroh and we rode with them for a stretch. The only reason why we could follow them was that there were many traffic lights along this stretch. Once we hit the west coast, we were dropped like hot potatoes. They were averaging 35 kph, and topped 40 along the straights. The speed session took a lot out of us, and cramps got the better of JN at the Clementi junction, and he called it a morning.

IN and I proceeded up the west coast ramp to get a feel of the aviva route. Headwinds, but IN was really pulling well at 34 to 35 kph. I was happily riding the draft, just trying to ignore my sole butt. Took the downramp before Keppel and went via Lower Delta. This little stretch was short but steep climb. Then it was River Valley, Patterson, Stevens back to Trevose.

Here's the ride on garmin connect. The first 18 km or so were not recorded as I forgot to hit the start button.

It was a tough ride given the three weeks break, and I was just hanging on. I found it a challenge to keep up with AY and PK on our Sunday 38k ride the next morning. Skipped RRR -- ain't no hero. A long long way to go, and would need to put in longer distances.

Registered for the TriBob Bintan training camp. A 120km ride on Sat and a trial OD on Sunday. Should be good fun.

McLaren Vale recovery ride

It was only a recovery ride, but since this would be my last ride in Oz, I decided to squeeze in a ride at McLaren Vale while the family went sightseeing.

Picked up the trail at McLaren Vale town, the Coast to Vines trail that goes through wine country. This portion was the Shiraz trail. Living up to its name, the trail brought me through vine yards and wine cellars - up close and personal. Headed towards Willunga, a small village well known for its Saturday farmer's market, where our families spent many a happy morning.


The ride was flat and cut through several quiet roads. But it took the momentum away, having to stop to check for traffic. Nonetheless, it was a really scenic ride. Worked well for me as a recovery ride.

Wonder if I would have the chance to do a bike tour in the wine region - be it in McLaren or Barossa. Such wishful thinking. :)

Stalling on a climb

Many times I had wondered what would happen when stalling on a climb? Other than falling off, I mean.

Unfortunately I found that out for myself last Saturday. It was a very steep slope. But because it was short, I didn't shift to the smaller chainring. About 3/4 of the way up, my momentum slowed to a crawl and I knew I was going down. Fortunately, this was on a bike path and there was a clear bank on the right. There were shrubs and a fence on the left. So I chose to go down on the right.

Other than a dent in my ego, I was unhurt. Another episode in my riding adventures to laugh over. :)

Back to the ride. It was meant to be a recovery ride after the long hard hilly ride last weekend and after two hard runs. So I chose to go up Torrens river by the bank. Figured the bike path would be easy.

However, Adelaide is such a small city that pretty soon, I was heading up the hills (again!). It was a gradual climb (100m over 15km), except for certain steep sections! Went as far up the bike path as I could. The last part was closed for repair works. Great views even with the limited height.



40km easy ride. The legs felt tight and crampy, though. And my right butt's still sore.

Up Adelaide Hills

Formidable though it seemed - at least from the morning's recce enroute to the cherry farm at Forrest Range - we were determined to give it a go.

Yes, we went up Norton Summit this afternoon, with Chris and Ben showing us the way. We met up with the two (LG friends of SY's) at Tusmore, and went by way of Magill. The climb started about 2 km into the ride, beginning from 80m and rising to 360m, a total ascent of about 270m over 7.5km. It was a sustained ride. The elevation chart showed a straight upward gradient.

It was an effort, especially for the first couple of km, but after getting into rythm, I was able to appreciate the view from up there and chatted with the others as well (short chats, mind you). HR averaged 165, with max of 170 for the climb. I thought I wouldn't be able to summit this, given the fact that we had yet to go up Mt Faber. Surprisingly, we made it almost to the top. Only hampered from the top most summit because part of the road was closed for a controlled burn.

The downhill ride was fun, but I kept braking as I wasn't so gutsy about descending.

View near summit; Chris and Ben chatting with another cyclist.


Shows the gradient of the climb up Norton Summit.

After regrouping, I thought we were going back to Tusmore, but instead, found myself in another long gradual climb. It was not as steep, and appeared deceptively easier. This second climb to Waterfall Gully was over 5 to 6 km covering 150m elevation. HR averaged 130 to 140. I didn't expect two climbs in one day, so was glad to be able to complete two in one session.

Well, for the record, Norton is supposedly the easiest hill around Adelaide. Waterfall Gully is not quite close enough to Mt Lofty to be much of a real climb. But it was a good workout. Felt that I could have gone up Norton a little faster, but then, wouldn't have been able to sustain the entire 7.5 km.

View ride in Garmin connect.

A big thank you to Chris and Ben for showing the way, and to SY for coming along on a heavy hybrid bike!

North Haven 58k bike ride

After a couple of hot days, the temperature dipped to a high of 21 deg C over the the weekend. Today's weather was better than Saturday's - no rain. So I headed out for a long ride that I recce'd a few days ago. It drizzled when I left the apartment, but soon cleared up for a sunny ride.

The ride through Adelaide city was uneventful, though there were a few traffic lights to negotiate. Traffic was light for Sunday afternoon. As I reached the Henley Beach, it was really bright and sunny. 12 km to HB. Went up north. The road along Military Road was nice and fast, especially along West Lakes. Good speed about 30 kph, at my favorite gear combination and high cadence.

Turning into the historic coastal Esplanade road, it was a little slower with many roundabouts and a big carnival. The last stretch Lady Gowrie Road was fast - easily above 30 kph, and at stretches, reaching about 40 kph. Wow, I thought I was getting better....

However, the truth hit home when I turned around. Immediately encountered strong headwinds. The strongest I'd ever experienced. The closest was along the Lakeshore in Chicago. Each strong gust of wind veered the bike off line. It took full focus just keeping the bike under control. Had to go slow... crawling at 15 to 20 kph. All 10+ km.

Decided to turn off earlier at Grange Road where the wind was a little better. Later I found out that it was a 37 kph SW wind. Sure took its toll on me.

After a gel break, I felt better and managed the last 15 km. Got a little lost on the way back, and took the river track back. A nice long ride. It had been a while since I went above 50 km.

30 minutes after getting home, it rained again. What a weekend. What an experience riding against strong headwinds. No wonder I didn't see many cyclists out this afternoon.

Lesson learnt - check weather conditions AND wind conditions before riding. :)

Torrens River 30k easy ride

Summer was definitely here. 30 deg C this afternoon, so I opted for an evening ride along Torrens River, heading west towards the sea. The paths in the City were well marked and paved. But those in the outskirts were narrow, windy and gently undulating.

Interestingly, I rode past woods, on paved road (due to construction), cemetery, wooden pathways and overhands, bridges, through residential suburbs, farms (yes, the smell of cow shit was undeniable) and finally, the beach (West Beach/Henley South Beach). Because of the narrow path, road condition and afternoon glare (riding towards the setting sun), the speed averaged only 19+ kph. A few short but steep inclines to keep things interesting.

Passed many other cyclists, mostly on mountain bikes, as well as runners. Most were friendly.

I didn't particularly like this route for biking, but would be a great route for running. :)

View ride in Garmin connect.

TLog: more trails please; Hari Raya ride

My training mileage on trails is pathetic to say the least!

Sat: 5 km easy PMC run
Sun: 10 km trail run at MacRitchie
Mon: 65 km easy ride (Thomson-Mandai-Kranji-LCK-Jln Buroh-Clementi-Bt Timah)

Managed to complete the MacRitchie 10 km loop in 1:10, which was better than my first try. The slopes appeared to be easier, though I had to walk some sections.

The 65km ride was the longest todate. Took it easy most of the way as I was the anchor, except at LCK, where I thought I'd attack. AY was up to the challenge, as expected. Only managed to trail him for 2 min, then fell back. But it was only a short 3 km stretch. Averaged 32 kph over this stretch, max of 38 kph.

Easy riding for the rest of the way until Clementi road. Day after day I drove up this stretch without a scant thought of how steep it was. Pant, pant! This was the only section that I had to drop to the smaller chain ring. Otherwise, I was on race gear all the way (large chain ring, 5th rear cog). Average speed: 26.4kph. Average HR: 138.

Nice Hari Raya ride. View in Garmin connect.

Kranji-Neo Tiew-LCK-CCK 57k ride

It had been a long time coming, but finally we persuaded AY to lead us on this "extension" after Mandai shell station. PK and JN were already waiting for me at the guardhouse when I arrived at 4:45 am. These guys sure knew how to put pressure on me! I was with them at 4:58 am, with 2 minutes to spare. We rode off, and RV with AY at the Adam Road junction.

The ride to LH was uneventful, and AY took us on the Old Upper Thomson Road that joined back at Upper Thomson Road just before SLE. A quiet one-lane two-way winding road (about 4 k long). Pleasant enough change of scenery. Took a left into Mandai Rd. I was looking forward to this stretch and started to pull, hoping that my legs would hold up after the previous day's trail run. They didn't. Perhaps it was because I could get into the big chain ring (need to get that adjusted), so I rode on the small chainring all the way.

The undulating Mandai Road was a rush, as usual. Then after a quick regroup at Mandai Shell station, AY led us left up north on Woodlands Road. A sharp turn into Kranji loop (no heroics for me!) and a traffic wait at the railway crossing. Many workers were waiting for their transport - even on a Sunday! Tough life.

The bridge across Kranji Reservoir was pretty, much nicer than the other reservoir bridge at Yishun. Neo Tiew Road reminded me so much of the good old farm days. The smell, narrow winding roads. JN had a broken spoke and had trouble freeing his rear wheel. We managed to open the brake calipers and with a prayer and some luck, we hoped to make it back. (And we did!)

The north part of Lim Chu Kang is pretty scenic and tree-lined. The south section by the cemeteries is open and a little windy and slight upslope. LCK rode shorter than I'd imagine.

We turned left into Old Choa Chu Kang Road, past the airbase and beside KJE before turning right into Brickland Road. The area here is more built up and there's more traffic. A left into Bukit Batok Road where we took a short break to stretch our legs. It was a challenging ride especially those who had less miles on their bikes. Frankly, I was very pleased that we did as well as we were doing!

Along Upp Bukit Timah, just past Linear, we stopped for breakfast - prawn noodles! Hot and succulent. Best prawn noodles I'd had for many months. It was about 7:30 am when we left for the remaining 12 k back to Trevose. Joined up with three other cyclists along Dunearn Road for a make shift peloton.

Distance covered: 57.4. Average speed 24.3 kph. Very decent speed considering all factors - crampy legs, wobbly wheel and limited road experience!

View ride on Garmin connect.

PS: How did it feel with two long training sessions back-to-back? It felt like completing a 42k run. Compression tights, tightness in the right leg, some pain in MRK (but minor), and that familiar limping walk. Boy do I miss these post race feeling! Anyway, 24 hours later, I was 85% back to normal. More long back-to-backs please.

TLog: hitting the trails and NE ride

NF100 training update. After an abortive start on Friday afternoon due to heavy rain and thunder storm, I managed to run MacRitchie Reservoir 10.5km trail on Saturday. Before that, I went for a short warmup run with folks from PMC at Pasir Ris. It had been one year since I ran at MR, and what a major change! Now there's this multi-story carpark (no complains, really, since parking is free and more lots are available) and it took me a while to orientate myself. Recognized the start of the trail run from the east-side and off I went.

There were many folks about - fellow runners (training for NF100 for sure, with their waterbags and compression tights), walkers, families with young children and even a baby in a stroller. It was a busy trail.

I went a little too fast in the beginning, and paid the price for it over the last two km. Didn't notice the wooden walkway after the ranger station last year. Hhhmmm... The flat stretch along the golf course was nothing exciting except for the sun. Last two slopes I walked up. HR was way high (over 210... must be some error with the watch, since I wasn't really panting that hard!). Overall a good run.

Sunday morning's plan for a Mandai ride with the roadie gang was dashed with another storm that started about 3 am. And it rained again in the late afternoon. Too many storms these days! Disappointed.

So I decided to make up for the ride on Monday morning. Out about 4:40 am to try a "new" route. Was praying that it wouldn't rain as I felt drizzle 5 min into the ride. Well, my prayer was answered. :)

Went via Old Tampines Road (nice & quiet) to Hougang, Seng Kang, Punggol (strong winds) and of course to Punggol Point. Clocked a max speed of 51.7 on the last slope towards Punggol Point. Quite a rush.

On the way back, I was a little lost, and had to backtrack three or four times.

The stretch along Hougang Ave 3 and Eunos Link was getting busy, with the early morning commute. Next time, I'd return via Old Tampines Road.

Almost all the way on big chainring, although cadence is on the low side (<80). 46km bike ride, ave 23 kph.

Looking forward to this week's long run (20k) and long ride (50+k). :)

PS: Found out that the high HR was caused by overhead electrical cables. I was worried for a day or two! :)

National Day ride in heavy rain

Singapore celebrated her 44th birthday yesterday. And a bunch of riders in their 40s took to the roads in our celebration of Singapore's national day. SY enthusiastically mapped out the 40 km ride through east coast, Changi Coastal Road, Loyang Ave and Upper Changi Road. This was our largest group thus far, with AY, IN and PK joining us making a party of 6.

We went slowly initially, just to get comfortable. The service road along east coast was quiet, although there were more parked cars along the side than I'd thought. Going past that stretch reminded me of last Sunday's ride for the OSIM tri.

A brief stop at NSRCC and we took off onto Changi Coastal Road. I was point, but not for long. AY overtook me just as I went into the big chain ring, and I followed. For about 2 minutes, and I was dropped. Even so, the I managed the following average pace for that segment: 31.2, 32.7, 33.7, 33.2, 31.1, 30.4, 29.0, 30.6. AY was probably clocking 35 and above.

Encountered strong headwind at the turn before Changi Village, and it felt like rain. Indeed it rained after we crested Loyang Avenue. We regrouped at the turnoff into Old Tampines Road, and that's when the sky opened. We took shelter at a bus-stop for 15 minutes or so. Then we resumed, only to stop again at another bus stop along Upper Changi Road North. A caucasian cyclist gave us the thumbs up sign as he rode past. He's probably thinking that we were whimps.:( So be it. Better safe than sorry.

We restarted when the rain subsided. But our respite was only temporary. It literally poured. There was like riding through a wall of water and the wind plummeted us with water making visibility an issue. Thank God we navigated the tricky stretch with the two turnoffs to PIE without difficulty. The highlight of the ride - a nice down hill cruise - would have to wait for another time. With rain running like streams under our tires, we gingerly feathered the brakes. Safety first.

We decided then to cut short the ride and rode to haven at my place - towels, hot coffee and refreshments. And time for man-talk (MBH called it buaya talk).

Incidentally, there is a strange coincidence here. PK likes running in the rain. And biking as well, from what we can tell, from this ride. Hhhmmm... :)

View our ride.

North East bike ride

A number of people mentioned how nice it is to ride in Seletar area. So I persuaded my two bike kakis to try this new route. New because we all don't live in the North East area, and have little clue what to expect.

Did some googling and found a couple of rides in Seletar, Sengkang, etc. So I mapped out this route, motivated by (a) proximity to food, (b) free parking, (c) distance about 40 km, (d) minimal right turns and (e) recommendations. As you'd guessed by now, these reasons do not necessarily make a good route.

Any how, 5 am we met at the car park along Jln Kayu, next to the roti prata shop. The others had difficulty finding the car park (1 down). We set off towards Seletar and Yishun. The dam was surprisingly full of people, mostly young bikers hanging out at 5 am. Not really sure what they were doing. Yishun was pretty nice, along Orchid CC. We had some reservations about Lentor Avenue, primarily heavy and fast traffic. The early hours meant that the traffic was rather light, but the cars were just too fast for our liking. The problem was that two lanes turned into SLE, making it difficult to filter. I almost went up to SLE! We decided unanimously to avoid Lentor Ave in future (two down).

Then it was onto the undulating slopes Yio Chu Kang. Some of these slopes were quite challenging, although not as bad as Mandai Avenue. Here's the bummer. While going up a slope, we were overtaken by a foldable bike with small wheels. Made us feel inadequate! (As it turned out, we met up with the rider later at breakfast, and found out that the rider is elderly :( but a seasoned cyclist).

We found Upper Serangoon Road to possess too many traffic lights; or rather we were stopped by too many red lights (three down). We took a short break (20 km mark) at a petrol station and continued through Hougang (The Florida) and retraced the route I took for my run a few days ago. When we passed Seng Kang over the expressway (PIE), we felt fresh cool air. Not long after, we rode head on to strong winds. Probably the strongest headwind I'd encountered. Around then, we saw lighting flashes. No wonder it was so cool and windy. A storm was in the works.

Good thing the rain did not come while we rode into Punggol Road. Undulating slopes here. We trailed another cyclist, not not fast enough to overtake him. Before we knew it, we were at the jetty and took another break (30km mark). Here's where it got fun. On the way back, I realized why it was so fast on the last slope. This one is quite a long climb that took some work! After 62 km yesterday, I wasn't really thrilled to take on this slope. Maybe another time I would "attack" it.

As we rode into Punggol and unfamiliar territory, it started raining. Light rain enough to make slippery roads. We rode conservatively as we were also not sure about the route (four down). Managed to find our way back to Jln Kayu, by which time the rain had stopped. 38 km. Time for roti prata!

A number of bikers also had the same idea, and we had a nice breakfast. At least we got one right.

TLog: Fartlek and Mandai loop

8.5 km fartlek run yesterday evening at Hougang and Seng Kang. After 1 km warmup, 1.6 km at faster pace (which turned out to be 5:15 average - faster than my usual tempo pace). 400m recovery and repeat. Went past the flyover that we ran during teh Suburban Run. Ended up at the large field on east side of Seng Kang, before turning back. Many kites and hobby planes there.

Trailed an elderly gentleman on the way back. I was winged after the flyover, but the gentlemen dropped me like a snail. :(

This morning was another ride on the Mandai loop. SY joined us and we met at JN's place. Same route as two weeks ago, but the change this time is that we turned into Mandai Road instead of heading via Mandai Avenue. Was told that this would be an interesting stretch. Indeed it was. Slopes for about 2 km ... nice.

Next up - Kranji and Lim Chu Kang!

Exploring new bike route: 40k eastern loop

It was exactly 6 am as I walked into the Simei coffee shop for some 100 plus and breakfast. Had just completed a 1 km brick run session after almost 40 km on the bike, and felt hungry. So it was a pack of nasi lemak, my first in many months. A reward for waking up at 3:30 am.

Actually I meant to wake up at 4:30 am but made a mistake setting the alarm. Only realized my mistake when I walked into the kitchen for my morning coffee (no food ok, but no coffee not ok). Momentarily thought of going back to sleep, but heck, earlier is better, right?

Really did not expect to see other cyclists on the road at 4 am in the morning, but I was not the only crazy guy. Saw one cyclist on the PCN along Changi coastal road, and a few more along Loyang Ave. Also saw two cars parked by the road side. One car stopped by the coastal road occupying one whole lane and did not even have its lights on. I almost bumped into it. Clearly it was occupied. No, I didn't take a good look inside the car :) I was more upset about the inconsiderateness of the driver.

Took the P2 out this morning and still trying to get used to riding in the aero position. Will be some time before I get comfortable.

The change this time is not to loop back as I had done last week. Instead, went up Loyang Avenue. There's a stretch about 1 km long before the Loyang Link/Pasir Ris Drive 3 junction that provides a good climb. Took a left on Loyang Link into Upper Changi/Selarang. 2 km of undulating (3 short climbs) terrain here before going back to Loyang Ave for a second crack at the slope.

Turned right into Pasir Ris Drive 3, then left on Drive 12 onto Tampines Ave 10. At Bedok Reservoir, I discovered a wonderful route to train for next year's 70.3, The Kaki Bukit Viaduct! A serendipitous discovery.

Tampines Ave 10 led into Bedok North Road after the PIE flyover, and I exited on New Upper Changi Road. Quite on impulse, I turned left into Jalan Tanjong before the Tanah Merah MRT to get another crack at climbing. This one up to Upper Changi road is only half a klick but another good slope to attack.

Then back home for a quick change for the brick workout.


View Larger Map

I wouldn't want to use the Bedok stretch during rush hour, as the traffic would be too heavy. But it was fine so early in the morning.

Ave speed: 23.8; max speed 39.4. Ave HR: 136; max 166

Thomson - Mandai- Bt Timah bike route

Finally, biking the Mandai route!

Met up with JN at 5 am near Raffles Town Club. Headed into Adam Road and two km into the ride, encountered the Lornie Road slope! Survived that and it was better along Thomson and Upper Thomson. Didn't turn into Mandai Road into Executive Golf Club, but had to contend with a slope leading up to Mandai Avenue. It was quite a strain, but not unmanageable.

The Mandai stretch was a delight to ride. About 10 - 11 km of rolling terrain, three lanes wide, little traffic and just the rush of wind against the bike and me! Was glad to keep cadence high about 90. Took a short break at the Shell station at the end of Mandai Road. A number of riders were there waiting for others, I'd expect.

The Woodlands road was patchy and not very nice to ride on, and we took it easy on the remaining 12 km or so.

Averaged just 23 kph, with max ave speed per km of 32.8. Total distance: 36.6 km. Ave HR 147. Nice workout. :)


View Larger Map

Bike routes: Mandai loop

Found this on Joyriders, a newbie ride of 34 km. Looks doable.


View Larger Map

This is the longer route, 70 km (!):

View Larger Map

Tri Factor friendly fun ride

6 am. Longhouse. Sounds familiar? Only to regular roadies. This is a popular starting point for riders. Every day of the week. Mostly early mornings like 5 am.

JN and I joined the Tri Factor friendly fun ride in preparation for the Tri Bike event the following Sunday. More than 20 riders gathered, and a good number of friendly Tri Factor staff. The lead rider was Alex, accompanied by two vans and a couple of motorbikes, usually stationed at crucial turn points.

Single file ride north along Upper Thomson, turning into Yio Chu Kang Road. The earlier part comprised some rolling terrain, which was gentle compared to Bintan.

We turned into Buangkok, Seng Kang and the mid way point was Punggol MRT station. Unfortunately, at one of the stops in Seng Kang, JN rode into a grating and punctured his front tire. Good thing I had my spare tube with me, and helped him to change. We weren't sure about using the gas canister, so JN got a ride in the sweeper van. He got his tire pumped up at the mid point and a valuable lesson in fixing a puncture!

The ride in Seng Kang and Punggol was not really interesting, just too many traffic lights. However, the organizers arranged for a massage at the mid point. That was a real treat. I declined the massage. 16 km is too short to get spoiled with a massage!

Traffic got heavier on the way back, and a couple of times, I wasn't too happy with the bus passing so close. Any way, it was a fun ride. Nothing too strenuous. Just a pleasant ride. Total distance: 31 km.

Next time, I wanna do Mandai!


View Larger Map

Bike routes

Here are some nice bike routes I found recently.

TLog: TriZEN fun ride and intervals

Labor day, May 1
Swine flu notwithstanding, I met the TriZEN group at F2 car park along east coast for a fun ride. There were 8 bikers of us in two groups. I wanted to join the slow group, but Kelvin (who led the Trizen swim at Sentosa earlier in the year) would have none of it. So I joined Kelvin's group with another 3 bikers.

Henry is training for the SD 84k (second attempt) and IM. All the others had lots of experience in the 70.3, IM Langkawi, etc. Kevin had a spanking new Specialized tri bike. And there were a Ceepo, an Orbea and other nice bikes. And mine was the only road bike without aero bars!

One and a half loops with turnaround at the Changi Ferry Terminal and at the Tanah Merah Ferry Terminal. We went in a line, with bike-length drafting. It wasn't too close, which suited me fine, as this was my first time drafting. And yes, it was easier. Going at 30 kph didn't feel all that hard. :)

I had some mechanical trouble with my front wheel / calipers at the TMFT turn, and so didn't join the group for the second leg. Kenny stopped by to chat - he was the last biker and also had some trouble with his bike. Nice bunch of guys, and I really enjoyed the ride.

View Larger Map
May 2
Back to intervals. 5x400m. Target to reach 1.35, but only managed to do that for 3 laps:
1.26, 1.32, 1.36. 1.43. 1.39 (ave: 1.35)

For my own benefit, the first lap was 2 sec better than my last best. Did it feel tough? You bet, especially the last two laps. But recovery was faster.

I still don't like intervals, but they are getting slightly easier. So we'll see.

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.