Round Island

Remarkable that this was my first round island (RI). 121 km, shortened due to unfortunate incident along EC service road. That was when the C-monster pounced on me and totally consumed me for all of 10 minutes. Not once but twice.

Three contributors. First, hard ride on GF, pulling more than what I should, and with two hard sprints. Second, was trying to stay off salt tables both days, using electrolytes instead. Third, not fuelling up at rest stop. One cereal bar did not cut it. Lessons learnt.

Poor JN had a tumble in dramatic fashion when an inconsiderate driver failed to give the 1.5m clearance when passing. Wishing JN a speedy recovery!

Thanks to EN for pulling me along WCH and viaduct :)

Kuantan 160

Kuantan 160 is a new event inspired by the Ipoh Century Ride. My main objective is to clock mileage given my lack of training in recent months. EN, JC and GL organized the trip for the FOTR team (a big Thank You!). With some last minute pullouts and substitution, 18 of us gathered for the coach ride up.

It was a challenging ride, with some climbs and undulating terrain, as well as strong headwinds on the return coastal stretch. We started off - 780 cyclists - with a good paceline at 30+kph after the first 4 km. Kept with the steady FOTR group most of the way.

The fun began at 32km, when we hit the slopes. There was one longish climb to about 122m and I was grateful for the recent hill training. Managed to stay on 50-27. The long descent was thrilling.

Synced up with GL and we rode all the way, picking up GC from Globe Spinners after the undulating terrain. Kept HR moderate below 150. At 114 km, GC had a flat and we helped her replace the inner tube. Wished JN was here!

The clouds came in after the third water station, and we felt some drizzle. Tailwind, cool weather. What a great combination. Easily cruising along at 30-32kph over that stretch.

Then we turned left into the rural area and we immediately felt the wind. In addition, we had lots of cow dung for company. Another left into the coastal stretch and it was headwind all the way. Speed dropped to 20 kph, and we did all we could to draft and look forward to the fourth water station. Met up with EJ there. It was getting hotter by the minute and I was counting down the km.

After crossing the finishing line, there was the welcome sight of a fire engine hosing riders down. Nice.

Most of the team had already completed - great finishes by EN (<4:30), JC, CS and SC (all 3 at 5:23). I managed a modest 6:14 (riding time of 5:50 ave speed 27.5 kph).

It was a struggle for some of our friends and for me as well, since I was down with flu and congestion the entire week. The C-monster threatened several times but got spun away :) The experience and camaraderie made it worthwhile.

Here's a great photo at the finish line!

On the event organization: It was a well organized, smoothly run operation! Good briefing, thanks to Dr Jamal, good water support (thanks for the 100plus, water and bananas), wonderful volunteers and marshals. It was particularly gracious of the chief minister to host the pre-event dinner and chatting with us after the ride. Our only suggestion is to patch up the potholes along some stretches.

Last but not least, a heartfelt thanks to my family back home praying for us!

Great video on Kuantan 160:

Singapore biathlon 2012

Have not done a short race for some time and with the emphasis on running and swimming over the past two months, the Singapore Biathlon race was a good event as progress check.

Fellow FOTRers in this race - SC, MT, KP, DC and YP(?). Also my former student ET in his first attempt.

8 am wave, with all the men masters participants. The sea was calm, but the west-east currents slowed me down. Tried the drafting technique highlighted in training tips for the SB:

Drafting a faster and physically larger swimmer can really increase your speed. Tailing directly behind another swimmer will make the water smoother, but the most efficient position to draft is alongside the lead swimmer but slightly behind between the ankles and hips. This allows the drafting swimmer to surf the bow wave.

Not sure if I did it right, but it definitely felt easier. Also easier to see the other swimmer if swimming slightly behind on his side.

A tad disappointed with my swim time of 38 min. Then off for the run. 

Plan was to take it steady for the first 5 km, and then attempt a negative split. Averaged 6:00 pace in the first 5 km, then stepped it up on the return leg. Followed a faster master runner Lawrence Q. Last km at 5:15 pace with HR going off the charts at 187 :(

Swim, transition, checkpoint, 10km run total time:

00:38:58 00:01:47 00:30:46 00:57:54 01:38:38

Good short but hard race. Possibly do it again next year :)

The Climb

I can almost see it
That dream I am dreaming
But there's a voice inside my head saying
"You'll never reach it"

I have not heard this song before, but the lyrics described the reason for the second trip to Cameron Highlands in 6 months.  Unfinished business - to overcome the dreaded climbs. In particular, I wanted to surmount the 8 km climb from Ringlet to Tanah Rata. It would be at the end of a 70+ km undulating ride and it was my Thermopylae.

The first day's ride from Simpang Pulai to restaurant 88 was the same as last year's. Ascending 1,560m in elevation over 53 km. Clocked 15 min longer cuz I took it easy this time.

The second ride was new - from the T-junction to Gua Musang. Great descent in the first 15 to 20 km. The chicken in me didn't dare let go of the brakes, and I was just happy to enjoy the thrill. But there was sufficient climbing of 1,200 m over 96km. Finished dead last, which wasn't surprising since I had to stop a couple of times during the ride due to a dropped saddle bag and chain :)

The last ride was my nemesis. Heavy rain meant that we started 20km ahead of the planned start point. Muscles were all cold and my enthusiasm was low. Waited for SC to fix his leaking tire and once again, I found myself in a familiar position - the default sweeper.

The slopes were all familiar friends but somehow, they didn't treat me too badly this time. I kinda missed my good friend, the C-monster. I attribute the absence to pacing.

Ain't about how fast I get there
Ain't about what's waiting on the other side
It's the climb


Caught up with a few riders and was reminded how unforgiving the mountain could be if we didn't respect it.

And then, there was Ringlet. After a quick iced coffee and toast with SC and a couple others, we began the final assault. As it turned out, the toughest stretch was actually the road leading out of Ringlet over the bridge, with a max of about 10 pct gradient. A deep breath at the foot of the switchbacks and the "climb" began.

Keep on moving, keep climbing
Keep the faith, baby
It's all about, it's all about the climb
Keep the faith, keep your faith

Just keep pedaling, was my mantra. Ignore the traffic, ignore the other riders. Just focus on pacing.

Surprisingly, I didn't have to use the 29 at all, and only occasionally the 27. Mostly on 25, which was sufficient to do the job.

Best view of all was looking down on the switchbacks and realizing how steep it looked from above. My memory played tricks on me as I remembered how intimidating the climb looked from the bus. There and then, it was a strangely different perspective - all I could see was a few meters ahead, and it looked just like RRR or MF =)

As it turned out, the average gradient was about 5 to 6 pct.

Only too glad to see the 2 km marker to Tanah Rata. A short steep slope up to Heritage and SC was there with a big smile. Thanks, SC!

It's all about the mountain and I, isn't it? CH is my mountain top experience.

Day 1: 1,568 m
Day 2: 1,207 m
Day 3: 1,740 m
Total: 4,515 m

One less item on my unfinished business list.

PS: Thanks again to the unwavering support from MBH and family! Couldn't have done it without you. 

Deposits and Withdrawals

"You have to make your deposits before you can make a withdrawal!"

That was the best advice Stephen Schwarzman, co-founder of Blackstone Group, received from his high school track coach, Jack Armstrong. It stayed with him all through his career as a successful investment banker.

Now for that extra loop up MF and RRR.

Heartfelt gratitude

After the dust have settled and sanity restored, I realized how significant people were not acknowledged in the M-dot journey. So here's setting the record straight:

- EN for setting me up right and encouragement in my down moments at various cycling events/races "Remember your goal, which is to complete the Ironman"

- GL - three times IMWA finisher - for the  unexpected emails and support at Mega Tri "Looking strong" 

- HW - deca Ironman, coach "In one week's time, you WILL be an ironman"

- IN, SC, CS, YP, CT, DC, MH, etc ... fellow IMWA journeymen "mental strength"

- my beloved family "Daddy, we will run with you" -- 27th km mark, my darkest moment

Mileage

Every once in a while, I totaled up my mileage for the three disciplines just to see if I'd gotten value for money spent on shoes, bikes, goggles, etc. Here's the tally and comparison for the last three years:

2011: R 1,218; B 6,368; S 191
2010: R 1,342; B 5,355; S 105
2009: R 1,471; B 2,540; S 123

As is apparent, running mileage has gone down (ultras in 2009 & 2010), swimming has increased significantly (3.8k was inconceivable one year ago), but bike mileage is up only marginally. I am surprised that the mileage last year isn't higher given the jump from a 70.3 to a full IM. I suppose this is what base building is all about.

SC and others clocked in excess of 12,000 km on the bike last year. No wonder they have become so strong.

What is not apparent from the numbers is, of course, the quality of the miles lodged. Admittedly, the mileage last year was clocked in a more productive manner, as opposed to junk miles with not much training benefit.

Looking ahead to 2012, coach thought that the overall mileage would not be any higher, and possibly lower. But the focus will be on speedwork. Needless to say, this is good news.

Hhmm...  Wonder if I could achieve the gold requirement for a 2.414k? While I am at it, how about a new marathon PB?

As for cycling, I have lined up a few goals this year: PCC, better timings for BnB and TdB, and taking care of unfinished business at CH.

Speaking of unfinished business (there are so many...): TNF100 in 2013.