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.

5:59 am

A good hour before the first light. Even so, the streets and park connectors are not as deserted as one would thought. People were about with their dogs, for walks, to bike and of course, for some, to work.

It has been some time since I did a dawn-breaking run. Kinda missed the quiet of the morning, where footsteps of fellow runners could be heard 10 m away. 6:05 am. Passed some fishermen along the canal, on a whole night camping expedition. Wonder how many fish they caught. Along the PCN toward east coast, there were a good number of runners/joggers heading towards the coast. A few were returning back, and I wondered what time they started!

6:30 am. Saw G, Laguna fitness instructor, passing on his mountain bike, too fast to notice me.

Maintained HR at 145, although only at a 7:20 to 7:30 pace. Passed A, who was also too fast to notice me. The usual old folks with their tai-chi stance and music. Before too long, I'd be joining them.

Had a "wonderful" inspiration to introduce a progressive marathon award for the PMC running community. Also pondered about how coincidental it was that two good old friends had brought up the matter of a hospitality institute in Siam Reap. Note to myself to email LD about this.

Picked up the pace a little to 7 between 10 and 11 km before the toilet break at B2 car park before Fort Road. 7:25 am.

The return leg was a little more brisk, about 7 pace. But HR went up to above 150. By 7:30 am, there were quite a good crowd along the east cost, even for a weekday.

8:30 am. The sun is now up with its cheerful disposition. The schedule was for a 21 km aerobic run, but I put in another slow 5 km to increase mileage in the run-up to Tokyo.

Post run note: The 2XU compression pants worked really well. Only the second time out with the 2XU, the first being a short run in Maastricht in Dec. No soreness or tightness in hamstrings and calves during and after the run. Only issue was the usual right knee that acted up after the run.