Sunday, July 26, 2009
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.
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: one week's worth
It had been a busy week at work and conference, so less time to blog. Here are the workouts this week:
Tue: 2.3k swim
300 m warmup
6x50m pull .54, .55, .59, .57, .59, .58
4x50m kick
2x50m fast swim 0.48, 0.50
4x100m (1 min recovery) 2.18, 2.13, 2.14, 2.19,
1x800m steady swim 2.26, 2.31, 2.33, 2.33, 2.38, 2.33, 2.25, 2.31
200m cool down
Wed: Stationary bike 5x6 min hard, 3 min recovery; omitted 12k aerobic run due to work dinner.
Fri: 3X1km reps, slightly faster than race pace (<6:00). Recovery 2min; 1X5km rep, race pace (6:30).
Sat: a.m.: 62k bike long intervals at Changi coastal road... went up and down three times, short 1.5k brick run; p.m.: 1.2k swim (8x100m 30 sec recovery)
Sun: Bike 38k North East loop.
Tue: 2.3k swim
300 m warmup
6x50m pull .54, .55, .59, .57, .59, .58
4x50m kick
2x50m fast swim 0.48, 0.50
4x100m (1 min recovery) 2.18, 2.13, 2.14, 2.19,
1x800m steady swim 2.26, 2.31, 2.33, 2.33, 2.38, 2.33, 2.25, 2.31
200m cool down
Wed: Stationary bike 5x6 min hard, 3 min recovery; omitted 12k aerobic run due to work dinner.
Fri: 3X1km reps, slightly faster than race pace (<6:00). Recovery 2min; 1X5km rep, race pace (6:30).
Sat: a.m.: 62k bike long intervals at Changi coastal road... went up and down three times, short 1.5k brick run; p.m.: 1.2k swim (8x100m 30 sec recovery)
Sun: Bike 38k North East loop.
Sunday, July 19, 2009
Shape Run 2009: Race Report
Second consecutive year, MBH ran the 5 km event at the Shape Run. 8,000 runners, all places taken up within 1.5 days. Hence many of our LG ladies were not able to run this year. But we were glad that D was able to take part.
Being her first competitive run, D was understandably excited and perhaps a little nervous. So MBH ran with her.
For once, I was not there to see the flag off (being in Mandai somewhere), but was able to reach Millenia Walk in time for the return. Met up with Tekko there and chatted some. Also met up and chatted with fellow husbands patiently and lovingly waiting for our spouses.
D and MBH came in about 50 minutes, a decidedly decent time given the large crowd. Our other LG lady PC came in at 1:02 for the 10k run in spite of a stitch! Congratulations to our ladies!
The end point was a little narrow and some congestion built up. The organizers did a good job with water and isotonic drinks lined up right after the runners came in. Long queues for the kit collection. DW had the foresight to get the runners kit tags and collected the kit while the ladies were still out. Nice goodies as usual. Nice bag too.
I kinda like the massage service and the yakult / marigold freebies. And of course, the nike bracelet was nice, handed out by "hunks in bow ties". MBH was impressed, but I wasn't.
I was only impressed with the quotation on the nike box:
Anyway, we had a nice breakfast at Food Republic and the ladies were basking in their achievement. Nice Sunday morning.
Being her first competitive run, D was understandably excited and perhaps a little nervous. So MBH ran with her.
For once, I was not there to see the flag off (being in Mandai somewhere), but was able to reach Millenia Walk in time for the return. Met up with Tekko there and chatted some. Also met up and chatted with fellow husbands patiently and lovingly waiting for our spouses.
D and MBH came in about 50 minutes, a decidedly decent time given the large crowd. Our other LG lady PC came in at 1:02 for the 10k run in spite of a stitch! Congratulations to our ladies!
The end point was a little narrow and some congestion built up. The organizers did a good job with water and isotonic drinks lined up right after the runners came in. Long queues for the kit collection. DW had the foresight to get the runners kit tags and collected the kit while the ladies were still out. Nice goodies as usual. Nice bag too.
I kinda like the massage service and the yakult / marigold freebies. And of course, the nike bracelet was nice, handed out by "hunks in bow ties". MBH was impressed, but I wasn't.
I was only impressed with the quotation on the nike box:
"What's amazing isn't that YOU finished. What's amazing is that YOU had the courage to start."
Anyway, we had a nice breakfast at Food Republic and the ladies were basking in their achievement. Nice Sunday morning.
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!
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!
Saturday, July 18, 2009
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
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
Wednesday, July 15, 2009
Lance Armstrong's War: a retrospective
This being the Tour de France season, and with my recent interest in cycling, I was really glad to get hold of the book "Lance Armstrong's War" by Daniel Coyle (courtesy of PK!). Fascinating read, and I completed the book within three days.
The book chronicles Lance's attempt for his sixth Tour de France championship in 2004 (he went on to win his seventh the next year, retired and is now unretired). The author provided insights that we won't get from watching TV or from cycling magazines. I went away both enthralled and amazed at the world of pro cycling and the uniqueness of this tour. It is a completely different world. Here're just a few reasons why.
The Tour (grand daddy of the Grand Tours - the other two being Italy and Spain), riders cover more than 3,500 km over three weeks and tackle mountains (not hills, with vertical climbs of several thousand feet). Each day (stage) is equivalent to running a marathon, energy-wise.
These pro riders risk limbs and lives. At speeds above 40 mph, a crash will likely land many in the hospital. Broken ribs, vertebrae, femurs, collarbones, etc. And occasionally, a life or two. And not only from crashes. The most tragic was perhaps the death of British rider Tom Simpson in 1967 at Mt Ventoux. He died after climbing that monster of a mountain, suspected drug usage. This year's race goes back to Mt Ventoux, the penultimate stage.
Amazing tolerance of pain. Great fighting spirit. Tyler Hamilton completed the 2003 Tour de France with a broken collarbone and won a stage in the process. He also ground several of this teeth down to the nerves in the process. Jan Ullrich exemplified the East German sports training school - tough as nails. He rode best when hurting.
Then there were riders from Kazakhstan, Russia, Spain and Italy who were poor underprivileged boys out to make good, by risking their lives and careers. Six digit pay packages maybe a lot of money, but to risk one's life?
Gamemanship and race strategies. Johan Bruyneel, the Belgian race director for US postal team in 2004 and current race director for Astana (Lance's team) is brilliant. It's uncanny reading about Bruyneel and Lance in 2004 and reading about them now as the tour unfolds.
Then there's the inevitable question of doping. Is Lance clean? Is doping ok? There's a lot of science that goes behind EPO, steriods, amphetamines, etc. The doping issue will always be an issue.
The book makes for compelling reading, and I can feel for the various riders featured, so much so that I had to google to find out what happened to Jan, Tyler, Vino, Fandis, etc. Highly recommended reading for the cycling enthusiast.
These are endurance athletes, no less - dedicated, gifted, disciplined and with unbridled portions of indomitable spirit. I came away with new respect - of the highest level - for these atheletes.
The book chronicles Lance's attempt for his sixth Tour de France championship in 2004 (he went on to win his seventh the next year, retired and is now unretired). The author provided insights that we won't get from watching TV or from cycling magazines. I went away both enthralled and amazed at the world of pro cycling and the uniqueness of this tour. It is a completely different world. Here're just a few reasons why.
The Tour (grand daddy of the Grand Tours - the other two being Italy and Spain), riders cover more than 3,500 km over three weeks and tackle mountains (not hills, with vertical climbs of several thousand feet). Each day (stage) is equivalent to running a marathon, energy-wise.
These pro riders risk limbs and lives. At speeds above 40 mph, a crash will likely land many in the hospital. Broken ribs, vertebrae, femurs, collarbones, etc. And occasionally, a life or two. And not only from crashes. The most tragic was perhaps the death of British rider Tom Simpson in 1967 at Mt Ventoux. He died after climbing that monster of a mountain, suspected drug usage. This year's race goes back to Mt Ventoux, the penultimate stage.
Amazing tolerance of pain. Great fighting spirit. Tyler Hamilton completed the 2003 Tour de France with a broken collarbone and won a stage in the process. He also ground several of this teeth down to the nerves in the process. Jan Ullrich exemplified the East German sports training school - tough as nails. He rode best when hurting.
Then there were riders from Kazakhstan, Russia, Spain and Italy who were poor underprivileged boys out to make good, by risking their lives and careers. Six digit pay packages maybe a lot of money, but to risk one's life?
Gamemanship and race strategies. Johan Bruyneel, the Belgian race director for US postal team in 2004 and current race director for Astana (Lance's team) is brilliant. It's uncanny reading about Bruyneel and Lance in 2004 and reading about them now as the tour unfolds.
Then there's the inevitable question of doping. Is Lance clean? Is doping ok? There's a lot of science that goes behind EPO, steriods, amphetamines, etc. The doping issue will always be an issue.
The book makes for compelling reading, and I can feel for the various riders featured, so much so that I had to google to find out what happened to Jan, Tyler, Vino, Fandis, etc. Highly recommended reading for the cycling enthusiast.
These are endurance athletes, no less - dedicated, gifted, disciplined and with unbridled portions of indomitable spirit. I came away with new respect - of the highest level - for these atheletes.
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