Three swim sessions this week in view of my travel next week. Where I'm headed is no place to swim or bike. Just run.
Yesterday's swim: 2.2 km
pull: 0.57, 0.53, 0.55, 0.55 (yeah, all four laps under 1 min)
6x100m: 2.00, 2.01, 2.05, 2.10, 2.08, 2.08 (ave: 2.053)
3x200m: 4.50, 4.48, 4.45 (ave: 4.476)
Today's swim: 1.5 km
After warmup, straight into main set of 2x500m sets with 3 min recovery; followed by cool down. All done within 45 minutes.
1.05, 1.05, 1.07, 1.08, 1.10, 1.08, 1.07, 1.06, 1.07, 1.06 (ave 1.069)
(3 min recovery)
1.04, 1.06, 1.08, 1.11, 1.10, 1.10, 1.10, 1.11, 1.09, 1.11 (ave 1.089)
Evening bike session: 8 sets of 6 min hard spin, followed by 3 min recovery. Done on the P2. Need to get used to the aero position.
Tomorrow's swim: Another 2.2 km, repeat of Tue's session. Friday will be another bike workout at NUS.
Wednesday, June 10, 2009
Monday, June 8, 2009
Bike routes: Mandai loop
Found this on Joyriders, a newbie ride of 34 km. Looks doable.
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This is the longer route, 70 km (!):
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This is the longer route, 70 km (!):
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Sunday, June 7, 2009
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
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
Friday, June 5, 2009
Cervelo P2 2009
Speaking of bikes, I ordered the Cervelo P2 with dura-ace components today. This is how it looks like (not exactly the same, but the idea's the same):
Size: 51
Top tube: 53.5 cm (51 cm for 78 degree seat tube angle)
head tube: 9 cm (current head tube 11.5 cm, so need more spacers)
Fork: Funda Pro
Seatpost: Cervélo aero carbon
Headset:Cane Creek Alloy
Handlebar and aero bar: Vision
Components: Shimano dura-ace front and rear deraileurs DA 7800 10-sp
Crank set: FSA SLK Light Mega Exo
Saddle: Fizik ArioneTri 2 (wing flex)
Wheels: Easton circuit
Tires: Vittoria Rubino Pro Slick 23mm
Size: 51
Top tube: 53.5 cm (51 cm for 78 degree seat tube angle)
head tube: 9 cm (current head tube 11.5 cm, so need more spacers)
Fork: Funda Pro
Seatpost: Cervélo aero carbon
Headset:Cane Creek Alloy
Handlebar and aero bar: Vision
Components: Shimano dura-ace front and rear deraileurs DA 7800 10-sp
Crank set: FSA SLK Light Mega Exo
Saddle: Fizik ArioneTri 2 (wing flex)
Wheels: Easton circuit
Tires: Vittoria Rubino Pro Slick 23mm
TLog: Steady swim intervals
Today's session is on steady swim intervals. 5x100m and 3x200m with 1 min recovery.
First 100m went too fast, even though I tried to slow down. The other intervals were better. I can't count. Did 6x100m instead.
4x50m pull: 0.57, 0.56, 0.58, 0.58 (ave: 0.573)
6x100m: 2.03, 2.15, 2.19, 2.21, 2.18, 2.18 (ave: 2.157)
3x200m: 4.47, 4.41, 4.48 (ave: 4.453)
This session was at the 50m lap pool. So the timings are more indicative. Too many turns on the 25m lap pool, so a little more subjective.
Practiced sighting for last 200m. Tried something new, which is to start looking up before the right arm pull and to keep eyes low above water to minimize disruption.
Total: 42 laps
Just realized that total swim distance for 5 months this year is 3 times that of 2008. On reflection, I am happy that
(a) front crawl is more decent now
(b) can swim continously for 30 laps (1.5 km)
(c) can sight in open water
(d) can do bilateral breathing
(e) not so worried about OWS
Now the primary focus is to improve my biking.
First 100m went too fast, even though I tried to slow down. The other intervals were better. I can't count. Did 6x100m instead.
4x50m pull: 0.57, 0.56, 0.58, 0.58 (ave: 0.573)
6x100m: 2.03, 2.15, 2.19, 2.21, 2.18, 2.18 (ave: 2.157)
3x200m: 4.47, 4.41, 4.48 (ave: 4.453)
This session was at the 50m lap pool. So the timings are more indicative. Too many turns on the 25m lap pool, so a little more subjective.
Practiced sighting for last 200m. Tried something new, which is to start looking up before the right arm pull and to keep eyes low above water to minimize disruption.
Total: 42 laps
Just realized that total swim distance for 5 months this year is 3 times that of 2008. On reflection, I am happy that
(a) front crawl is more decent now
(b) can swim continously for 30 laps (1.5 km)
(c) can sight in open water
(d) can do bilateral breathing
(e) not so worried about OWS
Now the primary focus is to improve my biking.
Wednesday, June 3, 2009
TLog: swim repeats and fast ride on trainer
Surprisingly, the only reminder of Sun morning's run was MRK, an affirmation of the move to tris instead of only runs.
Back to training for the next event, which is the OSIM triathlon on Aug 2. Two months, but effectively, only 5 weeks due to travel commitments in Jun and Jul.
Tue: Swim 40 laps
pull: 1.02, 0.56, 0.54, 1.02
6x100m: 2.05, 2.05, 2.08, 2.11, 2.12, 2.12 (ave: 2.088)
6x50m: 1.01, 1.02, 1.03, 1.03, 1.02, 1.03 (ave: 1.023)
Wed: Bike trainer
10 reps of 5 min hard spinning with 3 min recovery. HR went up to 150+ on hard spins, but I goofed a little. Should go up to 170 and on higher cadence. Needs more work.
Back to training for the next event, which is the OSIM triathlon on Aug 2. Two months, but effectively, only 5 weeks due to travel commitments in Jun and Jul.
Tue: Swim 40 laps
pull: 1.02, 0.56, 0.54, 1.02
6x100m: 2.05, 2.05, 2.08, 2.11, 2.12, 2.12 (ave: 2.088)
6x50m: 1.01, 1.02, 1.03, 1.03, 1.02, 1.03 (ave: 1.023)
Wed: Bike trainer
10 reps of 5 min hard spinning with 3 min recovery. HR went up to 150+ on hard spins, but I goofed a little. Should go up to 170 and on higher cadence. Needs more work.
Monday, June 1, 2009
Bike tires - Continental GP Attack and Force
New wheels need new tires. Opted for Continental GP Attack and Force. This is from the manufacturer's website:
Front and rear tires have different tasks. Steering and braking forces are transmitted on the front, Whilst the rear transmits the driving forces and bears the majority of the cyclist's weight. Subsequently, the two tires in the Continental tire positioning system (TPS) have been designed differently.
The tread compound of the GP Attack (front) is designed for excellent grip, both on dry and wet roads. The GP Attack provides good cornering stability when heading down hot mountain roads in the summer, and holds the road superbly when racing along rainy stretches in the autumn. With a width of 22mm, sharp corners are a breeze and this narrower dimension also keeps air resistance and weight down to a minimum.
On the rear wheel, GP Force guarantees superior power transmission. 24mm wide, consisting of an ultra fine nylon fabric and protected from punctures by a double breaker belt under the tread, it embodies the strength of Continental racing tires.
The GP Force is constructed for high mileage performance. Traction and cornering behaviour remainS stable for thousands of racing kilometres.
GP Attack: 3 plies/ 330 tpi + Vectran Single Breaker/ foldable/ Black Chili Compound
GP Force: 3 plies/ 330 tpi + Vectran Single Breaker/ foldable/ Black Chili Compound
This is how my Cannondale six13 looks like with Shimano dura-ace wheels and continental GP attack and force tires:
Front and rear tires have different tasks. Steering and braking forces are transmitted on the front, Whilst the rear transmits the driving forces and bears the majority of the cyclist's weight. Subsequently, the two tires in the Continental tire positioning system (TPS) have been designed differently.
The tread compound of the GP Attack (front) is designed for excellent grip, both on dry and wet roads. The GP Attack provides good cornering stability when heading down hot mountain roads in the summer, and holds the road superbly when racing along rainy stretches in the autumn. With a width of 22mm, sharp corners are a breeze and this narrower dimension also keeps air resistance and weight down to a minimum.
On the rear wheel, GP Force guarantees superior power transmission. 24mm wide, consisting of an ultra fine nylon fabric and protected from punctures by a double breaker belt under the tread, it embodies the strength of Continental racing tires.
The GP Force is constructed for high mileage performance. Traction and cornering behaviour remainS stable for thousands of racing kilometres.
GP Attack: 3 plies/ 330 tpi + Vectran Single Breaker/ foldable/ Black Chili Compound
GP Force: 3 plies/ 330 tpi + Vectran Single Breaker/ foldable/ Black Chili Compound
This is how my Cannondale six13 looks like with Shimano dura-ace wheels and continental GP attack and force tires:
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