Jan 11, 2009
Trizen organized an open water swim session at the Tanjong beach, Sentosa this afternoon. It has been a long time since I tasted salt water (20 years when diving in Phuket?), so I was a little uptight about this. But it is a necessary step if my tri plans for this year were to be realized.
The verdict: it wasn't as hard as I thought it to be. No doubt we were in the sheltered lagoon, and the waves were ... what waves? But the lack of visibility was not as bad as I thought it would be. As long as I focus on the stroke and breathing, it is not really different from swimming in the pool. What did catch me by surprise was the giddy feeling when rocked about by the gentle waves. Perhaps it was aggravated by the side swimming style, but coach told me that it was normal and we would get used to it.
The other thing we learnt was sighting, and we were taught two variations. Not used to this, so would need more work.
Really nice to sit down and chat with the other folks. Many have ironman race experience to share. Although the entire session took about 90 minutes, I felt that I could have gone on swimming for another 30 min or so.
Looking forward to the next open water swim.
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
When tendinitis is good news...
Relief is the word to describe how I feel after consulting my GP this afternoon.
I was worried that the pain in my right knee was due to osteoarthritis. However, my GP examination detected some inflammation and no pain on lateral pressure.
He diagnosed it as a case of tendinitis probably caused back in October during the intensive training runs. He explained how injury to the tendons could cause shortening of the tendons, and only when the muscles and legs were relaxed (when asleep) did the pain surface. So he prescribed painkillers and cream, and no intense running. Should continue glucosamine and proper footwear to avoid onset of osteoarthritis. Also keeping weight in check will help. He reckoned the knee should be well by March.
Thanks to my dear friends for your concern. The BFG chronicles will continue...
I was worried that the pain in my right knee was due to osteoarthritis. However, my GP examination detected some inflammation and no pain on lateral pressure.
He diagnosed it as a case of tendinitis probably caused back in October during the intensive training runs. He explained how injury to the tendons could cause shortening of the tendons, and only when the muscles and legs were relaxed (when asleep) did the pain surface. So he prescribed painkillers and cream, and no intense running. Should continue glucosamine and proper footwear to avoid onset of osteoarthritis. Also keeping weight in check will help. He reckoned the knee should be well by March.
Thanks to my dear friends for your concern. The BFG chronicles will continue...
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.
Tuesday, January 6, 2009
TLog: Indoor bike, gym and swimming
Jan 5, 2009
As usual, it is a relief to get to the gym after long conference sessions and heavy dinners. The Marriott gym is well equipped, and I did a 75 min bike yesterday (instead of 90 min due to a dinner appointment). Today, I hit the gym for weight training, followed by a swim in the heated indoor pool.
The pool is short (about 12 m?) and small. Lucky for me, there was a separator lane that was vacated by another swimmer just as I was about to start. After a few min warmup, I did 15 min (almost non-stop) swim - not sure how many laps. Short rest, followed by another 15 min. Then a short warmdown. Took about 10 to 12 strokes per lap. That should translate to 22 to 24 strokes for 25 m. Hope to cut that down to 20 strokes as advocated by TM.
Felt pretty good about the progress so far. Focus on the arm pull motion - the catch only after the other hand has "chased up" and to bend the arm on the stroke. Typically, I was able to do a good "kick" as the hands reach the hips. Also had to make sure that my arm does not cross the center line so as to avoid unnecessary side motion.
For my friends who expressed concern over the possible osteoarthritis, I am happy to report that my right knee is much improved after three days of glucosamine pills. Much less stiffness and no pain at night. :) Still, to be safe, I will be seeing my GP after I get home.
My take is that we often take our well being for granted. The farmer may occasionally twist his ankle, but hopes not to break his leg. Likewise for the soldier and athlete. So every time we are able to go out to run, bike or swim, let's give thanks. As a friend said to me once, it is the joy of training rather than the competing that spurs him on. Amen.
As usual, it is a relief to get to the gym after long conference sessions and heavy dinners. The Marriott gym is well equipped, and I did a 75 min bike yesterday (instead of 90 min due to a dinner appointment). Today, I hit the gym for weight training, followed by a swim in the heated indoor pool.
The pool is short (about 12 m?) and small. Lucky for me, there was a separator lane that was vacated by another swimmer just as I was about to start. After a few min warmup, I did 15 min (almost non-stop) swim - not sure how many laps. Short rest, followed by another 15 min. Then a short warmdown. Took about 10 to 12 strokes per lap. That should translate to 22 to 24 strokes for 25 m. Hope to cut that down to 20 strokes as advocated by TM.
Felt pretty good about the progress so far. Focus on the arm pull motion - the catch only after the other hand has "chased up" and to bend the arm on the stroke. Typically, I was able to do a good "kick" as the hands reach the hips. Also had to make sure that my arm does not cross the center line so as to avoid unnecessary side motion.
For my friends who expressed concern over the possible osteoarthritis, I am happy to report that my right knee is much improved after three days of glucosamine pills. Much less stiffness and no pain at night. :) Still, to be safe, I will be seeing my GP after I get home.
My take is that we often take our well being for granted. The farmer may occasionally twist his ankle, but hopes not to break his leg. Likewise for the soldier and athlete. So every time we are able to go out to run, bike or swim, let's give thanks. As a friend said to me once, it is the joy of training rather than the competing that spurs him on. Amen.
Saturday, January 3, 2009
BFG Rave Runs: San Francisco CA
Jan 2, 2009
First run of 2009, and I was fortunate to do this in San Francisco, CA. Believe it or not, I last ran here in April 2007 (twice), and I took basically the same route, except that I started off in near Union Square instead of North Beach. So this is a run from Bay Bridge to Golden Gate Bridge.
Sunny afternoon, temp about 48F (8C). Not too breezy, but it was warm enough to remove my gloves after a few km. Down Market Street towards the Ferry Building, then east along the Embarcadero, past Fishermans Wharf and Fort Mason. Then along the Marina area past Crissy Fields. Nothing much changed since April 2007, At the end of Crissy Field, I noticed new pavements and remarkably, new tracks / stairs up toward the Golden Gate Bridge. The winding path made it easier to ascend the slope. The Golden Gate Bridge was packed with tourists and sightseers.
The out leg was fine, as it was bright and sunny, and I ran faster than I anticipated (<7 min pace). I also thought of Dean Karnaze (SF is his home city), and that he must have ran this route numerous times. Probably he ran the slopes and hills, but not me. BTW, this route is part of the SF marathon. There were many runners out as well, although they weren't wearing jackets and gloves as I did!
The return leg was slower, as my legs didn't take well to downhill running. Felt hungry as the sun set, and the aroma from the restaurants along Beach Street was really tempting. I thought of stopping by Bouldin for a bowl of clam chowder, but didn't have enough money.
The weather turned cooler as it got dark (starting from the turnaround point). It was a bit of a struggle for the last 2 km along the Embarcadero. Fortunately, I remembered that there was a Peet's outlet at the Ferry Building, and I thought of Peet's chocolate covered expresso beans that Dean Karnazes likes.
View Larger Map
Lucky for me, there was one bag left (and I got a discount). Took four or five beans, and immediately I perked up. My favorite - chocolate and expresso! (note to myself: must buy a few more packets!).
It was dark by the time I returned to the hotel at 6 pm. Total distance: 22 km.
Next time I will try the next half of the SF marathon route and take it all the way to the Golden State Park! Then it would have been more like taking part in the SF marathon, which I can't do for now (no clearance and no resources!).
A few lessons I learnt from running in cooler weather:
- must have jacket, gloves and hat
- tend to need more water breaks (I had to take two even though I didn't hydrate along the way - lucky for me I remembered that there were restrooms at Pier 39)
- legs tend to get stiffer due to cold
- nose tends to run (need to bring along a small tower - thanks for this tip, PG!)
- although I didn't feel much perspiration, must remember to keep money/notes in ziplock (I apologized to the casher at Peet's)
Food for thought: SF has a progressive marathon category. Wonder if I have enough miles to qualify for a progressive SF marathon? I believe I do. :)
Honor Roll: PGT5
First run of 2009, and I was fortunate to do this in San Francisco, CA. Believe it or not, I last ran here in April 2007 (twice), and I took basically the same route, except that I started off in near Union Square instead of North Beach. So this is a run from Bay Bridge to Golden Gate Bridge.
Sunny afternoon, temp about 48F (8C). Not too breezy, but it was warm enough to remove my gloves after a few km. Down Market Street towards the Ferry Building, then east along the Embarcadero, past Fishermans Wharf and Fort Mason. Then along the Marina area past Crissy Fields. Nothing much changed since April 2007, At the end of Crissy Field, I noticed new pavements and remarkably, new tracks / stairs up toward the Golden Gate Bridge. The winding path made it easier to ascend the slope. The Golden Gate Bridge was packed with tourists and sightseers.
The out leg was fine, as it was bright and sunny, and I ran faster than I anticipated (<7 min pace). I also thought of Dean Karnaze (SF is his home city), and that he must have ran this route numerous times. Probably he ran the slopes and hills, but not me. BTW, this route is part of the SF marathon. There were many runners out as well, although they weren't wearing jackets and gloves as I did!
The return leg was slower, as my legs didn't take well to downhill running. Felt hungry as the sun set, and the aroma from the restaurants along Beach Street was really tempting. I thought of stopping by Bouldin for a bowl of clam chowder, but didn't have enough money.
The weather turned cooler as it got dark (starting from the turnaround point). It was a bit of a struggle for the last 2 km along the Embarcadero. Fortunately, I remembered that there was a Peet's outlet at the Ferry Building, and I thought of Peet's chocolate covered expresso beans that Dean Karnazes likes.
View Larger Map
Lucky for me, there was one bag left (and I got a discount). Took four or five beans, and immediately I perked up. My favorite - chocolate and expresso! (note to myself: must buy a few more packets!).
It was dark by the time I returned to the hotel at 6 pm. Total distance: 22 km.
Next time I will try the next half of the SF marathon route and take it all the way to the Golden State Park! Then it would have been more like taking part in the SF marathon, which I can't do for now (no clearance and no resources!).
A few lessons I learnt from running in cooler weather:
- must have jacket, gloves and hat
- tend to need more water breaks (I had to take two even though I didn't hydrate along the way - lucky for me I remembered that there were restrooms at Pier 39)
- legs tend to get stiffer due to cold
- nose tends to run (need to bring along a small tower - thanks for this tip, PG!)
- although I didn't feel much perspiration, must remember to keep money/notes in ziplock (I apologized to the casher at Peet's)
Food for thought: SF has a progressive marathon category. Wonder if I have enough miles to qualify for a progressive SF marathon? I believe I do. :)
Honor Roll: PGT5
Thursday, January 1, 2009
First post of 2009
Jan 1, 2009.
New year. Found myself celebrating new year in Singapore and San Francisco (21 hours later). Actually celebrating is the wrong word, since there were no parties or gathering ... since passengers in the airplane do not constitute a gathering. Had to travel to SF for my annual pilgrimage. Good thing, the weather in SF is not too bad, at least warmer than Maastricht.
For some weeks now, my right knee has been troubling me. It does not hurt when I run, swim or bike, but when I stay still for too long, my right leg stiffens up and the inner part of the knee hurts when I move. The pain was so bad that I woke up many times during the night. I experienced this kind of pain only after a hard / fast run. But since I have only done slow leisurely runs (once a week) since SCSM, it is a bit of a puzzle. For some moments, I actually wondered if this is the end of running for me! After all, many ex-runners stop because of knee problems.
I figured that it was because I stopped taking glucosamine for a while (since November). So I resumed my daily dosage, and will see if that is indeed the cause.
If things don't get better, that would be the end of this blog (not that many will notice). I guess MBH would be quite happy with that outcome. :(
New year. Found myself celebrating new year in Singapore and San Francisco (21 hours later). Actually celebrating is the wrong word, since there were no parties or gathering ... since passengers in the airplane do not constitute a gathering. Had to travel to SF for my annual pilgrimage. Good thing, the weather in SF is not too bad, at least warmer than Maastricht.
For some weeks now, my right knee has been troubling me. It does not hurt when I run, swim or bike, but when I stay still for too long, my right leg stiffens up and the inner part of the knee hurts when I move. The pain was so bad that I woke up many times during the night. I experienced this kind of pain only after a hard / fast run. But since I have only done slow leisurely runs (once a week) since SCSM, it is a bit of a puzzle. For some moments, I actually wondered if this is the end of running for me! After all, many ex-runners stop because of knee problems.
I figured that it was because I stopped taking glucosamine for a while (since November). So I resumed my daily dosage, and will see if that is indeed the cause.
If things don't get better, that would be the end of this blog (not that many will notice). I guess MBH would be quite happy with that outcome. :(
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