We all know too well. In Singapore, we have but two climates - sunny and rainy.
Yesterday, I rode in the wind and rain. Biked past those passerbys taking shelter, who darted puzzled looks at the lone cyclist, braving the wind, the rain and worse still, the slippery roads on slicks, with brake pads that totally fail when wet on the aluminium rims of the clincher wheels. Why does he do it? Has he gone mad?
Today was none the better. Attempted to predict the weather and went off to swim earlier. But my weather reading skills need to be polished up more. Completed warm up sets and stopped at the end of the 2nd set of 300m before the Rain God got the better of me. Work beckoned and session abandoned.
But Rain God was kinder today. The rain stopped 3 hours later and I was back in the pool trashing through my sets again later in the evening. Did a 100m warm up before continuing where I left off. I have always had the phobia with 50m repeats. It just gets so tiring that the arms, the mind simply shuts down. Negative thoughts set in but I had to nudge them out. Strength of mind? Maybe. Probably more urgency that I do not have that much time left to train. Its do, or die. And I did not have much of a choice.
Coach wanted me to do 15x50m, taking off at every 55s. I did under 52s but I took about 15s breathers at every rep. Heaving and puffing at the touch of the wall. The last rep I clocked in 49s. Strangely, the arms did not feel that fatigued. I hope it is a sign that I am improving.
Last week, I got chided by Coach. I was worried that I would not be ready for IMJ. He reminded me that we as working professionals, schedule our trainings around other commitments and we do what we can to get ready for the races that we sign up for. There is so much we can do.
Yes, after all, I am no professional triathlete. This message is something that I have to keep reminding myself. But being an age grouper does not automatically grant me the excuse of not doing my best. And it is with this mindset that I enter each race to perform at my level best.
Would I give this up for a longer time lazing in bed? Would I trade in this for TV? Nope. Not at this point in my life when I am enjoying what I am doing. Not when I have found new energy to go about my sessions. I have wondered, if this were removed from me, there will be a void that is hard to fill. It is like a second nature to me already.
I can only pray that my physical limitations will not prohibit from taking this sport to my retirement nor through my golden years. Perhaps at age 70, I may be able to win my age group and qualify for Kona. Then again, this might still be wishful thinking.
Life is half spent before we know what it is. George Herbert, 1593 - 1633
Thursday, April 29, 2010
Wednesday, April 28, 2010
Blow Wind Blow...
The ZIPP 808s are out! Training with them was great! The hubs felt so so smooth! But I guess it was because my training wheel hubs were quite trashed by now already.
Hit out on a century ride in the afternoon. Could see that the dark clouds were heading from North East and I was trying to ride in the opposite direction to the west, away from the looming clouds. I was hit by strong cross wind! I was in the open riding near Kranji and while I was an aerobars, the steering swayed so much that I almost fell off a couple of times. From then, I decided to be on my drops instead. Had to ride in that position for a while and the rain came. Soaked to the bone, I continued on the ride. As Scott Tinley wrote in Triathlete, it is all in the heart.
Got off the bike to do a 8km run but cut short to 4km because I had to go back home on time. I started on the run and I was pleasantly surprised that they felt cool as cucumber. While on the way back, I was hitting out on the bike pass 36kph and reeling up a slope at 39kph and over the top at 40kph. Legs were burning and I thought I would have crushed my run. I was running at pace of 6min/km for the 4km and that was because I made a conscious effort to slow down as well because I wanted to do it at IM pace. Surprisingly I eased into the run so easily because normally I would have felt lethargic.
I would like to attribute it to the trainings I have done thus far and I think the bike fitting I did with ELITE must have a hand in this as well? The whole idea of the fit was to be able to run fresh and this was exactly what I got today. I really hope it will be the case again for this Saturday as I will be doing a double century ride with a 10km run thereafter. It will be a good test of how effective the bike fit has been and whether the money spent would be well worth the money. Frankly, I think it did. I wouldnt have felt so much of a diff after having done 2 tri races to date if it were just training alone.
Was a good outing overall. Fantastic!
Hit out on a century ride in the afternoon. Could see that the dark clouds were heading from North East and I was trying to ride in the opposite direction to the west, away from the looming clouds. I was hit by strong cross wind! I was in the open riding near Kranji and while I was an aerobars, the steering swayed so much that I almost fell off a couple of times. From then, I decided to be on my drops instead. Had to ride in that position for a while and the rain came. Soaked to the bone, I continued on the ride. As Scott Tinley wrote in Triathlete, it is all in the heart.
Got off the bike to do a 8km run but cut short to 4km because I had to go back home on time. I started on the run and I was pleasantly surprised that they felt cool as cucumber. While on the way back, I was hitting out on the bike pass 36kph and reeling up a slope at 39kph and over the top at 40kph. Legs were burning and I thought I would have crushed my run. I was running at pace of 6min/km for the 4km and that was because I made a conscious effort to slow down as well because I wanted to do it at IM pace. Surprisingly I eased into the run so easily because normally I would have felt lethargic.
I would like to attribute it to the trainings I have done thus far and I think the bike fitting I did with ELITE must have a hand in this as well? The whole idea of the fit was to be able to run fresh and this was exactly what I got today. I really hope it will be the case again for this Saturday as I will be doing a double century ride with a 10km run thereafter. It will be a good test of how effective the bike fit has been and whether the money spent would be well worth the money. Frankly, I think it did. I wouldnt have felt so much of a diff after having done 2 tri races to date if it were just training alone.
Was a good outing overall. Fantastic!
Tuesday, April 27, 2010
Leg Length Discrepancy... Or Not
Had a nagging ache in both my knees for a while already. My sports masseur says that my hips are slightly lobsided, even before my bike fitter mentioned this. I made an appointment to check with the sports doctor and his initial diagnosis was leg length discrepancy. In order to confirm this, I had to go for an X-Ray.
Did it yesterday and found out that the discrepancy was nothing much - a mere 3mm difference only. Sports doc conclusion was that my knees are not tracking properly. Not a good news? But better than having to do a bike fit all over again, or even change the bike. I asked him why it happens to some and not to others. Well, the wear and tear in all athletes take place. The only difference is that some knee joint tracking is immaculate. So much so that the wear of the cartilage is even and does not cause any pain. It is just too bad that I am not tracking that well.
However, this will not act as a deterrence for my tri-4-life. In fact, I will seek to find ways to make sure that I can track properly, both on the bike and on the run. On the contrary, this has made me even more determined to find a solution for myself. Even if it means more trial and error, more research and definitely more training.
There is an alternative solution - SYNVISC. However it is an expensive injection. And from the look of the doc's face, there seemed to be some doubt. In which case, since the pain is not really bothering me so much, I will come back to this alternative solution next time. I am not ruling this out, but just putting it at the back of my head.
Did another interval training today. 10 x 800m with 200m walk in between. 2km warm up and 2km warm down. All the sets were accomplished in under 4min, with HR between 155 and 160, which was prescribed by Coach. It was not as tiring as the 4km intervals, but nonetheless did put my legs and heart to the test. I usually get shorter runs at the beginning of the week? Coach believes very much in recovery and not hit out hard for all sessions. A lighter start to the week but a hard day's out at the end has been his policy. Well, at least for me so far, the starting out triathlete. I think his programme has worked well for me and I appreciate it very much. I am still enjoying the sessions although sometimes the mind can get pretty exhausted. I get hard sessions and I still get time to recover, while not totally resting but continue training. Which I think should be the case for most age group ironman triathletes? Otherwise, injuries will surface and opportunity costs will be even higher, in terms of downtime.
I am thinking of switching out to race wheels already. So excited to use the ZIPP 808s. I am sure it will be a drastic difference from the Mavic training wheels I have been using so far. And new runners too. When these come out of the store, it means that the race is drawing near...
Did it yesterday and found out that the discrepancy was nothing much - a mere 3mm difference only. Sports doc conclusion was that my knees are not tracking properly. Not a good news? But better than having to do a bike fit all over again, or even change the bike. I asked him why it happens to some and not to others. Well, the wear and tear in all athletes take place. The only difference is that some knee joint tracking is immaculate. So much so that the wear of the cartilage is even and does not cause any pain. It is just too bad that I am not tracking that well.
However, this will not act as a deterrence for my tri-4-life. In fact, I will seek to find ways to make sure that I can track properly, both on the bike and on the run. On the contrary, this has made me even more determined to find a solution for myself. Even if it means more trial and error, more research and definitely more training.
There is an alternative solution - SYNVISC. However it is an expensive injection. And from the look of the doc's face, there seemed to be some doubt. In which case, since the pain is not really bothering me so much, I will come back to this alternative solution next time. I am not ruling this out, but just putting it at the back of my head.
Did another interval training today. 10 x 800m with 200m walk in between. 2km warm up and 2km warm down. All the sets were accomplished in under 4min, with HR between 155 and 160, which was prescribed by Coach. It was not as tiring as the 4km intervals, but nonetheless did put my legs and heart to the test. I usually get shorter runs at the beginning of the week? Coach believes very much in recovery and not hit out hard for all sessions. A lighter start to the week but a hard day's out at the end has been his policy. Well, at least for me so far, the starting out triathlete. I think his programme has worked well for me and I appreciate it very much. I am still enjoying the sessions although sometimes the mind can get pretty exhausted. I get hard sessions and I still get time to recover, while not totally resting but continue training. Which I think should be the case for most age group ironman triathletes? Otherwise, injuries will surface and opportunity costs will be even higher, in terms of downtime.
I am thinking of switching out to race wheels already. So excited to use the ZIPP 808s. I am sure it will be a drastic difference from the Mavic training wheels I have been using so far. And new runners too. When these come out of the store, it means that the race is drawing near...
Patch Work
I started my computer experience with DOS. For those unfamiliar with this, it was the acronym for Disk Operating System. It had no graphics, and we will have to know the commands to LIST the files in the DIRECTORY, search the file and EXECUTE it so that it can RUN.
The computer age then evolved with the introduction of Windows 3.0. What a massive quantum leap it was! There was a mouse we could use to point and move on the screen! There were icons for us to click on so that we can start a particular program. Then came the predecessor of current windows in the form of Windows95, which became even more powerful, faster, ability to muti-task without crashing (or so it claimed then and claims now).
But remember the times when we had to upgrade from 3.0 to 3.1 and then to 3.11, etc? How we have to download BATCH files then and now still? That the OS had bugs and had to be retrofitted with debuggers?
This is no different from our daily lives? We have rules to live with, laws to abide by and morals to stand by. Back in the 70s, Singapore had the Courtesy Lion to encourage a better social appeal to those around. Then we had FINE if you are caught spitting, FINE if you are caught speeding, FINE if you are caught littering, etc. We were a reknown FINE city.
But FINE was meant to be a deterence for a wrong action or unacceptable behaviour. It served as a patch work in the gaps found in social responsibility. How does this make anybody inherently a more socially responsible person? This patching solution is so much ingrained within me that I had to catch myself today.
The classrooms in my college are airconditioned. Probably one of the few colleges in the country to have this privilege. My students have the habit of walking in and out of the rooms wthout closing the door. This inevitably will allow the cool air to run out and cause the air conditoner blower to work doubly hard to keep the rooms cool. I thought of suggesting to the estate, install the automatic door closing mechanism, this sure will help in ensuring that doors close after they enter or leave. But hey! Wait a minute! If we do this "patch" work for the students' ignorance of what they should do right, aren't we missing out on teaching them the value of energy conservation and responsibility?
Just yesterday I had a colleague of mine who lamented that it had disappointed her on how her alma matar had become to this state: students leaving their cultery behind at the canteen tables after they had finished their food, expecting the cleaners to do the "end game" for them, just as their domestic help at home will do so, clean up after them.
Do we need people to watch over us in order for us to take note of our own actions, so that we can be responsible and do what is right? Is it that difficult to have consideration for others around? Do we really need these BATCH to right our behaviour? Are we then no different from the computer OS?
Or have we become one of them?
The computer age then evolved with the introduction of Windows 3.0. What a massive quantum leap it was! There was a mouse we could use to point and move on the screen! There were icons for us to click on so that we can start a particular program. Then came the predecessor of current windows in the form of Windows95, which became even more powerful, faster, ability to muti-task without crashing (or so it claimed then and claims now).
But remember the times when we had to upgrade from 3.0 to 3.1 and then to 3.11, etc? How we have to download BATCH files then and now still? That the OS had bugs and had to be retrofitted with debuggers?
This is no different from our daily lives? We have rules to live with, laws to abide by and morals to stand by. Back in the 70s, Singapore had the Courtesy Lion to encourage a better social appeal to those around. Then we had FINE if you are caught spitting, FINE if you are caught speeding, FINE if you are caught littering, etc. We were a reknown FINE city.
But FINE was meant to be a deterence for a wrong action or unacceptable behaviour. It served as a patch work in the gaps found in social responsibility. How does this make anybody inherently a more socially responsible person? This patching solution is so much ingrained within me that I had to catch myself today.
The classrooms in my college are airconditioned. Probably one of the few colleges in the country to have this privilege. My students have the habit of walking in and out of the rooms wthout closing the door. This inevitably will allow the cool air to run out and cause the air conditoner blower to work doubly hard to keep the rooms cool. I thought of suggesting to the estate, install the automatic door closing mechanism, this sure will help in ensuring that doors close after they enter or leave. But hey! Wait a minute! If we do this "patch" work for the students' ignorance of what they should do right, aren't we missing out on teaching them the value of energy conservation and responsibility?
Just yesterday I had a colleague of mine who lamented that it had disappointed her on how her alma matar had become to this state: students leaving their cultery behind at the canteen tables after they had finished their food, expecting the cleaners to do the "end game" for them, just as their domestic help at home will do so, clean up after them.
Do we need people to watch over us in order for us to take note of our own actions, so that we can be responsible and do what is right? Is it that difficult to have consideration for others around? Do we really need these BATCH to right our behaviour? Are we then no different from the computer OS?
Or have we become one of them?
Sunday, April 25, 2010
Tough Intervals!
When I started on the 1st set, I was thinking to myself: Alright, I feel good. This should be an easy session. How wrong it turned out to be!
HR of 130, 140, 150, 160, 150 and last set of anything turned out to be a rough day out. Especially the 4th set of 160. I hit 4:32/km for the 4km and boy I just could not raise the HR to 160. I thought my legs were turning jelly. Hovering above 155 for most of the 2nd half and above 150 for the 1st half. I did a similar interval 2 weeks back? I felt fine then? I just cross referenced - it was a 2km interval and not 4km. Darn! Underestimated today totally!
Anyhow, thereafter was thinking of hitting the last set at 150 HR but could manage a meager 139 average. Well, the only consolation I had was that it was my ironman pace. Yikes!
Anyway, did a 6:45/km (26:59), 6:15/km (25:02), 5:03/km (20:14), 4:32/km (18:10), 4:58/km (19:53) and a 6:00/km (24:01), with 1km walk in between. Well, maybe the evening sun got into me yet again... Denial denial denial... But I must say that I dont think I have even done such intervals in my life before. It felt good completing them. Yes, I feel stronger than when I was doing my IMWA last year. I am covering my miles now than then. BUT IMWA was flat, IMJ is a step higher. I just hope that I have done enough to survive the outing in June.
Nigel and Clifford are due to race at IM Utah on 1 May. What an irony? To labour during labour day? I saw the bike leg course profile and my jaw dropped. If I had thought that IM Japan was bad, I think Utah will be worse! But Nigel is a superman, a bike climber and great runner. Clifford is a 9 time ironman - this will be his 10th ironman outing. I believe they will live to tell their stories to all of us. Cant wait to hear what they have to share!
My wife just told me last night: I can only do ONE ironman next year. No more repeat of 2010. Darn... Looks like it will have to only Japan 2011. But I will probably sneak in a Phuket 70.3 if it were still in December... :-)
Now, my gluts are aching. Legs are jelly. Time to work on stretches and massage. Where is my roller???
HR of 130, 140, 150, 160, 150 and last set of anything turned out to be a rough day out. Especially the 4th set of 160. I hit 4:32/km for the 4km and boy I just could not raise the HR to 160. I thought my legs were turning jelly. Hovering above 155 for most of the 2nd half and above 150 for the 1st half. I did a similar interval 2 weeks back? I felt fine then? I just cross referenced - it was a 2km interval and not 4km. Darn! Underestimated today totally!
Anyhow, thereafter was thinking of hitting the last set at 150 HR but could manage a meager 139 average. Well, the only consolation I had was that it was my ironman pace. Yikes!
Anyway, did a 6:45/km (26:59), 6:15/km (25:02), 5:03/km (20:14), 4:32/km (18:10), 4:58/km (19:53) and a 6:00/km (24:01), with 1km walk in between. Well, maybe the evening sun got into me yet again... Denial denial denial... But I must say that I dont think I have even done such intervals in my life before. It felt good completing them. Yes, I feel stronger than when I was doing my IMWA last year. I am covering my miles now than then. BUT IMWA was flat, IMJ is a step higher. I just hope that I have done enough to survive the outing in June.
Nigel and Clifford are due to race at IM Utah on 1 May. What an irony? To labour during labour day? I saw the bike leg course profile and my jaw dropped. If I had thought that IM Japan was bad, I think Utah will be worse! But Nigel is a superman, a bike climber and great runner. Clifford is a 9 time ironman - this will be his 10th ironman outing. I believe they will live to tell their stories to all of us. Cant wait to hear what they have to share!
My wife just told me last night: I can only do ONE ironman next year. No more repeat of 2010. Darn... Looks like it will have to only Japan 2011. But I will probably sneak in a Phuket 70.3 if it were still in December... :-)
Now, my gluts are aching. Legs are jelly. Time to work on stretches and massage. Where is my roller???
2 More Weeks of Training...
Been off the blog lately. Had to juggle work and training and keeping up with the family. Am left with 2 more weeks before my 2 weeks laid off by reservist. Darn! Am quite worried that I would lose my fitness from the 2 weeks of inactivity. Anyway...
Thursday had an interrupted swim at the pool. I knew the rain will come in late evening and should have gone out to swim after lunch. But work held me back and its a fact of life. Attempted to swim at about 4ish and managed a 400m warm up, 200m kicks (I shortened it because the weather started to look dreary), 6x50m under 56s and 400m instead of the main set of 1000m. By then, I was hauled up by the lifeguard.
Coach told me to skip Friday's 40km bike and 18km run to do the swim session again. Fortunately, I did not have the weather frowning on me. Completed all the above stipulated sets plus 2 x 200m, 4 x 100m, 4 x 50m. All laps were under 60s with the last 4 sprints under 52s.
Read in April's issue of Triathlete magazine. Andy Potts, well known for his swimming prowess, that he did as much as 3000m timed sets, in his younger days as a swimmer. It is no wonder he still is one of the better swimmers in the ironman scene. I am planning to engage a swim coach after my Ironman Japan. I want to make sure that I will swim well at Ironman Western Australia in December this year. I have yet to find one though. Will be more conscientious to hunt for one soon.
Saturday's ride was enjoyable. Started at 0530 and ended the ride at about 1140. It was a 150km session. Did a 3 loop at the new rolling terrain I tried on Wednesday, before hitting out to West Coast Highway and the uturn home. I forced myself to gel up throughout the whole session and felt good when I jumped off the bike to hit a 8km run. What was interesting during the 150km ride was this: I found myself slowing down at about 100km, feeling sticky all over the body from the humidity, despite it being a partially cloudy day but humid nonetheless. I decided to use a bottle of water to cool the body down, from head to face to body to arms. Immediately thereafter I felt a renewed sense of energy and second wind came. I hit home in the heart rate that was prescribed by Coach - ironman pace - and did not feel at all tired! And throughout the last 50km, I kept myself refreshed with water that I bought during a refuel pit stop. It was good! Looks like I will have to keep a spare bottle of water instead of sports drink for this purpose from now on.
The run was kept within IM pace. Legs felt strong during the run. Seemed as if I would be able to go on for a while more with even greater pace. It was not that fast a pace? About 6:30/km. And it felt as if I could go on for a good distance if I continue to carb up. But remembered that I would be doing my 6 x 4km sets today. Thus decided not to blow myself up prematurely. Actually on hindsight, if I can maintain the 6:30/km, I should be able to hit about a 4.5hr marathon, which in itself would have been a huge improvement for myself!
Weather seemed sweltering today. Been hiding in aircon room as I rolled on my favourite bottle, trying to get my legs ready, at the same time keep myself cool for the run soon. Hope it will be bearable.
Thursday had an interrupted swim at the pool. I knew the rain will come in late evening and should have gone out to swim after lunch. But work held me back and its a fact of life. Attempted to swim at about 4ish and managed a 400m warm up, 200m kicks (I shortened it because the weather started to look dreary), 6x50m under 56s and 400m instead of the main set of 1000m. By then, I was hauled up by the lifeguard.
Coach told me to skip Friday's 40km bike and 18km run to do the swim session again. Fortunately, I did not have the weather frowning on me. Completed all the above stipulated sets plus 2 x 200m, 4 x 100m, 4 x 50m. All laps were under 60s with the last 4 sprints under 52s.
Read in April's issue of Triathlete magazine. Andy Potts, well known for his swimming prowess, that he did as much as 3000m timed sets, in his younger days as a swimmer. It is no wonder he still is one of the better swimmers in the ironman scene. I am planning to engage a swim coach after my Ironman Japan. I want to make sure that I will swim well at Ironman Western Australia in December this year. I have yet to find one though. Will be more conscientious to hunt for one soon.
Saturday's ride was enjoyable. Started at 0530 and ended the ride at about 1140. It was a 150km session. Did a 3 loop at the new rolling terrain I tried on Wednesday, before hitting out to West Coast Highway and the uturn home. I forced myself to gel up throughout the whole session and felt good when I jumped off the bike to hit a 8km run. What was interesting during the 150km ride was this: I found myself slowing down at about 100km, feeling sticky all over the body from the humidity, despite it being a partially cloudy day but humid nonetheless. I decided to use a bottle of water to cool the body down, from head to face to body to arms. Immediately thereafter I felt a renewed sense of energy and second wind came. I hit home in the heart rate that was prescribed by Coach - ironman pace - and did not feel at all tired! And throughout the last 50km, I kept myself refreshed with water that I bought during a refuel pit stop. It was good! Looks like I will have to keep a spare bottle of water instead of sports drink for this purpose from now on.
The run was kept within IM pace. Legs felt strong during the run. Seemed as if I would be able to go on for a while more with even greater pace. It was not that fast a pace? About 6:30/km. And it felt as if I could go on for a good distance if I continue to carb up. But remembered that I would be doing my 6 x 4km sets today. Thus decided not to blow myself up prematurely. Actually on hindsight, if I can maintain the 6:30/km, I should be able to hit about a 4.5hr marathon, which in itself would have been a huge improvement for myself!
Weather seemed sweltering today. Been hiding in aircon room as I rolled on my favourite bottle, trying to get my legs ready, at the same time keep myself cool for the run soon. Hope it will be bearable.
Thursday, April 22, 2010
IMWA 2010
I just took the plunge! After such a long deliberation, pending leave approval. Been deciding to do this for a while already. It will be my third IM and the 2nd with WA in 2 years. I had wanted only to go back only in 2011. But since my kids enjoy travelling in Australia, and my wife is fine with going back Perth again, I might as well do the IM there and kill 2 birds with one stone. Whats more? My Coach will be doing IMWA as well! Fantastic stuff!
My kids are beach bums, just like their parents. We can laze at the beach and let time wander off. It is so peaceful and quiet. Waves lapping the beach, sea gulls gawking at our food, sea shell picking, We like the lazy driving holidays and staying in resorts. We first stayed at Losari, Margaret River in 2008 and we loved the place so much that we returned again in 2009. This trip will likely be no different again. My kids enjoy the horse riding sessions too.
Looking forward to the relaxed holiday again! Minus the darn houseflies I must say. We will probably try to be more prepared this time and bring some anti-housefly stuff. I have no idea if this exists, but will look into it.
My third IM. Almost nearing my target of 5...
My kids are beach bums, just like their parents. We can laze at the beach and let time wander off. It is so peaceful and quiet. Waves lapping the beach, sea gulls gawking at our food, sea shell picking, We like the lazy driving holidays and staying in resorts. We first stayed at Losari, Margaret River in 2008 and we loved the place so much that we returned again in 2009. This trip will likely be no different again. My kids enjoy the horse riding sessions too.
Looking forward to the relaxed holiday again! Minus the darn houseflies I must say. We will probably try to be more prepared this time and bring some anti-housefly stuff. I have no idea if this exists, but will look into it.
My third IM. Almost nearing my target of 5...
Wednesday, April 21, 2010
New Bike Route!
I spoke to Daphne from Elite Bicycles Asia. She told me of an undulating secret training route, which is a detour from the usual route that I take on my rides. My my! It was a damn good place to ride and was very tiring! Clocked up total mileage today by doing a 2 times the detour and did not have to head to West Coast Highway. Looks like I will have to play there more often now. Hope it will not be too late for IMJ!
Used a new ELITE saddle today. Apparently was co designed between David Greenfield and John Cobb. Looked like the V-Flow but I found it spongy. It was alright I guess? But I cant stand the nose. Before this, I was on the Adamo Peloton. It was alright except that it was too hard. My fat ass just could not take the hard and harsh saddle. Is there not a single saddle that can help me ride 180km comfortably without shifting around too much?
Tuesday's 24km run was strange. My coach thought it probably was because of the intervals I did the night before. He is right I suppose? Fatigue was probably the main reason. The HR was so low that I have never experienced before in a 20km run. Cadence was normal. Breathing was constant. I did not feel drained but the legs just could not power through the 24km. This might be attributed to lack of carb for the past few days as well?
Just realised that I had already done 60 odd km of run since the past Sunday. Looks like Coach is putting me on another big week of run. But at least it would not be a another 28+12km in a day kind of session, twice in a week? That would have been unthinkable... But somehow pricks the stimulating cord in me. Have I gone mad? Is pain the new joy?
Used a new ELITE saddle today. Apparently was co designed between David Greenfield and John Cobb. Looked like the V-Flow but I found it spongy. It was alright I guess? But I cant stand the nose. Before this, I was on the Adamo Peloton. It was alright except that it was too hard. My fat ass just could not take the hard and harsh saddle. Is there not a single saddle that can help me ride 180km comfortably without shifting around too much?
Tuesday's 24km run was strange. My coach thought it probably was because of the intervals I did the night before. He is right I suppose? Fatigue was probably the main reason. The HR was so low that I have never experienced before in a 20km run. Cadence was normal. Breathing was constant. I did not feel drained but the legs just could not power through the 24km. This might be attributed to lack of carb for the past few days as well?
Just realised that I had already done 60 odd km of run since the past Sunday. Looks like Coach is putting me on another big week of run. But at least it would not be a another 28+12km in a day kind of session, twice in a week? That would have been unthinkable... But somehow pricks the stimulating cord in me. Have I gone mad? Is pain the new joy?
Monday, April 19, 2010
Barefoot Running
Many years ago while I was serving my time in the army, I was told that when I run, I have to roll my sole on the ground - heel strike first, roll to the toes and lift off again from there. In this way, it is most energy saving and lessens the impact with the ground and will save my knees.
That was 18 years ago. And I believe that that teaching even stretched further beyond that? Of late, this has been considered as outdated and the new science is barefoot running or midsole/forefoot running. Coincidentally, I heard on BBC an interview with a barefoot running specialist/researcher - I cannot remember the name - on Monday evening. Tried to search for its podcast on the site but could only retrieve this 3 month old article, about the huge impact heel strike will have on the knees.
What the interviewee did mention was this, that research in this area was still ongoing and that all recreational runners should just continue doing what they are most happy with. But may want to consider this revolutionary running stance.
I have never been much of a runner in my life. My best ever athletic run I made was when I was in the army, clocking a nothing fantastic 9:32 for a 2.4km run during a test. And that was at my peak of my fitness I believe. I did injure myself when I did my 1st ever marathon in 2008, using the so-called one of the better cushioned shoes. If ever cushion was good, how did I get myself so badly badgered?
I have since gone on to midsole/forefoot strike and I think my mileage a week since July last year had been more than I have ever done for the past 36 years. On the contrary, I have managed, so far - cross my fingers - to maintain myself injury free. In fact, with forefoot running, my cadence has picked up so much that I am amazed that I can even hit such speeds. On Sunday, I did 3 sets of 7km with 1 km walk in between. Did the 1st 7km in 46min, 2nd in 45min and the last in 41min. Nothing very fast for many, but it was quite alright for me. I know I could have gone faster but I was conservative and was under nutritioned for the run. Tonight while my swim was swept away by the rain in the afternoon, I only managed the second training session for the day at night - intervals. Did a 2km warm up, 2 x 1km, 6 x 500m and 6 x 100m (suppose to be 8 but I miscounted) and 1km warm down. I hit about 4:40/km during the 1 km and 500m intervals, below 3:30/km for the 100m dashes. The best thing was this, I was not even panting and my legs did not feel like jelly despite the 2 days of run training. Tomorrow I will be hitting the tarmac for a 24km again. Will see how my legs are feeling thereafter.
Of course, bulk of the reason was that my Coach had given me enough training to improve my stamina and leg power. But I would like to think that the forefoot running style had perhaps me more proficient and efficient runner. Perhaps, all these were just a media hype. Perhaps I have gotten fitter. One thing is for sure, the fact that I have managed to remain injury free, I will continue to run this way until my body says otherwise.
So perhaps, for now, thinly cushioned shoes are the shoes to use and forefoot running is the way forward.
Saturday, April 17, 2010
Trainings - Friday and Saturday
Friday's swim sessions went on fine. Did sets for 500m, 400m, 300m, 200m, 100m, all under 60seconds per 50m. Did 4 sets of 50m under 50 seconds each, with the last at 46seconds. I think I have improved in terms of speed as compared to the past. But like all my other disciplines, it is the ability to hold these speeds for 3.8km. And it all makes sense? I can hit 40 kph on the bike, BUT can I hold it for 180km? I can hit 4:15/km on the run, but can I sustain that pace for 42km? Realistically speaking, not YET - yes, a little sense of optimism - I would like be able to do this in future. Perhaps, may not be so soon? But hopefully in my lifetime and not next?
Today's bike started well and good, besides the clumsy fall while making a very slow u-turn, all was well and good for 90km till I hit a flat. Changed the tube and realised that the foreign object was still embedded in the tyre. The foreign workers around me noticed that I was trying to pull it out but failed miserably, kindly offered me a rusty but absolutely usable nail clipper to pull the wire out from the tyre. Measured 3-4cm. How can I miss seeing this before I even changed the tube? In any case, I have the worker to thank for.
Despite using 2 canisters, the tyre was still under inflated. Wife was busy chauffering my children and could not pick me up. No choice and I had to bike the remaining 35km home. Totally trashed my legs. While on the way back, I made up my mind to forgo the run and with that I picked up my cadence and went hard on the bike. If it is training I want, I need to make sure every session counts. It sucked to have such a dramatic day. But every dog has its day isnt it?
Today's bike started well and good, besides the clumsy fall while making a very slow u-turn, all was well and good for 90km till I hit a flat. Changed the tube and realised that the foreign object was still embedded in the tyre. The foreign workers around me noticed that I was trying to pull it out but failed miserably, kindly offered me a rusty but absolutely usable nail clipper to pull the wire out from the tyre. Measured 3-4cm. How can I miss seeing this before I even changed the tube? In any case, I have the worker to thank for.
Despite using 2 canisters, the tyre was still under inflated. Wife was busy chauffering my children and could not pick me up. No choice and I had to bike the remaining 35km home. Totally trashed my legs. While on the way back, I made up my mind to forgo the run and with that I picked up my cadence and went hard on the bike. If it is training I want, I need to make sure every session counts. It sucked to have such a dramatic day. But every dog has its day isnt it?
Ironman Nutrition
Before I started on ironman training, I have always wondered how any human being will be able to do endurance races, be it long distance triathlon or ultramathon, etc., will be able to do so continuously for so many hours, often not stopping for meals at all.
It was only after my road to ironman in July 2009, I got to understand it better. Nutrition while on the move.
My first encounter was a book I picked up and read a couple pages at Borders, believe it was written by Dean Karnazes, entitled Ultramarathon Man. In it, he recalled how he called for pizza while on the run, specific place and time to pick up the delivery, with extra cheese and god knows what. It was thereafter, I attempted to chew on a baguette while on the move and found it pretty tough to do. (Of course, now I find it easier with more "practice", not a master of it, but not as daunting.)
After I engaged my Coach, I was taught to refuel at a gel per 20min while training - be it bike or run. It was really tough to squeeze every drop in because that would be 3 gels to the hour! However, it did me real good because comparing the race I did at AVIVA 70.3 and Desaru long distance triathlon (Malaysia) in 2009, I was much better fueled at the latter race. The run was not sluggish and I did not feel that exhausted, till the last 5km of the run, when I decided that I had enough of the gels.
Gels in Singapore are really expensive. The popular ones are PowerGel, Gu and Hammer. They cost in the range of $3-$4 per packet. During promotions, they will cost like $2 each? Coach advised to try other sorts of nutrition. Last year while training for IMWA, I worked with Rold Gold pretzels. Worked well with me then. I broke them into smaller bits so that they can fit into the water bottle. Every ride I went out, I would have a bottle filled with it and couple of gels with me. This helped to cut down the costs from expenditure on the gels. Yes, I will be munching while spinning away during the short breaks in between the bike sets.
While joining the bike gang for long rides to Desaru, 140km, 200km, 240km, I realised that I needed salt tablets to keep the cramps from rearing its ugly head. The initial few times, I had painful cramps on the inner thighs. The terrain to Desaru was rolling and under intense heat for some strange reason, though Malaysia and Singapore are both near the equator. In any case, I got smart and bought some salt tablets to help me pull through these rides. In fact, they also came in handy while racing in Western Australia. The heat, the wind, although a very flat course, sent the cramps in. I do not have the exact medical explanation, but I do know that perspiration will result in salt loss and this in take is for replenishment. Again, these salt tablets do not come cheap. I suppose we can bring packets of table salt but will risk getting them wet during the race.
This year, I was quite determined to find an alternative source, both for the gels and salt tablets. Stumbled upon LAVAGEL and they have served me very well since. I dont feel the pinch as much and have solely depended on this brand for gels this year. So much so that my taste buds have stopped trying to decipher the different flavours (good or bad, I dont know but it gives me the energy during my long runs and bikes). In fact, this is also true for my sports drinks consumption. 100+ or H20 or Gatorade. They all taste the same to me. Only the occasional Coke and Pepsi provides some change for my taste buds.
I have heard of how a few triathletes simply refuse to consume gels. "Gels taste like shit and I dont eat shit...". Sadly, he had to DNF the race. My other friend, sipped on the gels and kept saying that he hated it. I suppose that it is a mindset barrier that they will have to overcome? If one keep having negative thoughts about the gel, how can there be any positive outcome. Hopefully sooner than later, we will all learn the need for proper nutrition. The body can only take so much bashing only. It is either refuel for the energy required for the distance, or the body breaks down and gives up.
Friday, April 16, 2010
Khmer Rouge Witness Podcast by BBC
Heard this in the morning today.
http://www.bbc.co.uk/iplayer/episode/p00725mx/Witness_Khmer_Rouge_in_Cambodia/
What struck me the most was the death of the witness' daughter and how grown up the young girl was, more likely forced to be so under the dire circumstances. It reminds me of how fortunate my children are and how much it will pain me to have them go through the same situation.
Remember to count our blessings in every lap that we swim, every km that we bike and and every step that we take in our ironman dreams. There are yet others who are not and will not be able to lead a lifestyle as active and carefree as ours.
http://www.bbc.co.uk/iplayer/episode/p00725mx/Witness_Khmer_Rouge_in_Cambodia/
What struck me the most was the death of the witness' daughter and how grown up the young girl was, more likely forced to be so under the dire circumstances. It reminds me of how fortunate my children are and how much it will pain me to have them go through the same situation.
Remember to count our blessings in every lap that we swim, every km that we bike and and every step that we take in our ironman dreams. There are yet others who are not and will not be able to lead a lifestyle as active and carefree as ours.
Thursday, April 15, 2010
Ironman Western Australia 2010???
I was frustrated because my swim training was brought to a halt deu to impending inclement weather. Managed 400m warm up, 400m kicks, 4 x 200m, 3 x 100m. Totally missed 5 x100m and 20 x 50m. I have 3 weeks left and do not have much time left for swimming. Looks like I will have to spend the reservist weekends to clock some swim mileage to keep the arms going, besides having to do the core strengthening exercises during in-camp.
After IM Japan, my resolution is to find a swim coach to help me do my swims more efficiently because I get a very strong feeling that I will be doing IM Western Australia end of this year. Chances of my family spending our holiday there again is very high. This will be a hat-trick return to Perth. Was there in 2008 September for a week holiday. Was there in 2009 for IMWA. This year may just take place again. Will confirm when my wife's leave is approved.
And if I am back to IMWA, I have a score to settle with the course. It is back with a vengence...
After IM Japan, my resolution is to find a swim coach to help me do my swims more efficiently because I get a very strong feeling that I will be doing IM Western Australia end of this year. Chances of my family spending our holiday there again is very high. This will be a hat-trick return to Perth. Was there in 2008 September for a week holiday. Was there in 2009 for IMWA. This year may just take place again. Will confirm when my wife's leave is approved.
And if I am back to IMWA, I have a score to settle with the course. It is back with a vengence...
Wednesday, April 14, 2010
X-Country Run
Ran in the mid afternoon sun - partially covered by the clouds. Been a while since I trained in this sweltering heat. 2.5km to start of trail and another 7.5km in the trail at MacRitchie Reservoir. Before uturn out and run home. Works out to be 15km of trail - not much actually but it broke the mundane run on the tarmac along the road.
I have not tried using the Polar GPS G3 inside the trail before. I thought that with the canopy of trees, it will block out the satellite signals. Apparently I was wrong. The G3 worked fine well inside the forest, which was well and good. The battery failed on me on the return leg but the new S3 footpod kept the mileage counting going. Fortunately for the back up.
Pace was slower than usual 20km on the tarmac, which is expected? With the gravel, slopes, the strides got shorter than usual. There came a particular slope that my HR jumped up to 155 and above I believe. My HR monitor was beeping away crazily. In the end, the going journey took me 1:06 while the return was 1:08 although the average cadence was higher for the return. But I definitely felt better than the last time I did this route last year. I found that my pace was quicker and more consistent than then. It had better be so otherwise my effort and time would have all gone to waste. I was pretty satisfied with the run overall.
I have not tried using the Polar GPS G3 inside the trail before. I thought that with the canopy of trees, it will block out the satellite signals. Apparently I was wrong. The G3 worked fine well inside the forest, which was well and good. The battery failed on me on the return leg but the new S3 footpod kept the mileage counting going. Fortunately for the back up.
Pace was slower than usual 20km on the tarmac, which is expected? With the gravel, slopes, the strides got shorter than usual. There came a particular slope that my HR jumped up to 155 and above I believe. My HR monitor was beeping away crazily. In the end, the going journey took me 1:06 while the return was 1:08 although the average cadence was higher for the return. But I definitely felt better than the last time I did this route last year. I found that my pace was quicker and more consistent than then. It had better be so otherwise my effort and time would have all gone to waste. I was pretty satisfied with the run overall.
Tuesday, April 13, 2010
90PSI... What was I thinking of???
I wanted to try riding with lower tyre pressure, following what my coach does. And I think I got myself into trouble. There is a reason why he is coach and I am not? Spinning to cadence of 105 was no problem. But the moment I hit the hills? There was just so much so much drag! It was suppose to be a century ride but with the tired legs and the rain, I had no choice but to reduce it to a mere 83km.
I have been hitting this same route for the past 9 months. And I have been going up the University slope since I started training this year. The slopes were getting more manageable, but simply not today! And I suspect is because of this 90PSI pressure in my tyres. I use to pump it to 110, which happens to be my race tyre pressure as well and this has served me really well. But the difference of 20PSI seemed to have opened up the gates of hell...
Although I am not sure if it is because of the pressure or the combined fatigue from Sunday's race and last night's intervals, I really hope to attribute it to the pressure. If it were not the case, then the next worry would be the new set up of the bike. By engaging a whole new set of muscles, I am afraid that I do not have the time to retune the muscle groups. I only have 4 weeks of hard training left and it is including this week! That's a mere 1 month to prepare of IM Japan!
I will have to see how the Saturday's ride will go with the original pressure. If I ride like in the past, only then can I settle my heart and mind to the session... Crossing my fingers...
On a separate note. It was wifey's birthday. Did last minute shopping and bought her a gift from Bvlgari. Glad she liked it very much. Phew... So there goes my new bike... Actually, not really. Have decided to forgo a new bike for now and just concentrate on using the Cervelo as long as it can last. Or until I find new money to change the ride. As of now, I will just focus on training myself to ride stronger and run fresh after the bike. The bike technology can only bring me so far, the rest is still dependent on the trainings.
Yes, I think we all know. Training is cheaper as well... And my wife's smile on the face is priceless...
I have been hitting this same route for the past 9 months. And I have been going up the University slope since I started training this year. The slopes were getting more manageable, but simply not today! And I suspect is because of this 90PSI pressure in my tyres. I use to pump it to 110, which happens to be my race tyre pressure as well and this has served me really well. But the difference of 20PSI seemed to have opened up the gates of hell...
Although I am not sure if it is because of the pressure or the combined fatigue from Sunday's race and last night's intervals, I really hope to attribute it to the pressure. If it were not the case, then the next worry would be the new set up of the bike. By engaging a whole new set of muscles, I am afraid that I do not have the time to retune the muscle groups. I only have 4 weeks of hard training left and it is including this week! That's a mere 1 month to prepare of IM Japan!
I will have to see how the Saturday's ride will go with the original pressure. If I ride like in the past, only then can I settle my heart and mind to the session... Crossing my fingers...
On a separate note. It was wifey's birthday. Did last minute shopping and bought her a gift from Bvlgari. Glad she liked it very much. Phew... So there goes my new bike... Actually, not really. Have decided to forgo a new bike for now and just concentrate on using the Cervelo as long as it can last. Or until I find new money to change the ride. As of now, I will just focus on training myself to ride stronger and run fresh after the bike. The bike technology can only bring me so far, the rest is still dependent on the trainings.
Yes, I think we all know. Training is cheaper as well... And my wife's smile on the face is priceless...
Monday, April 12, 2010
Night Interval
Did a 2km warm up, and 4 x 2km intervals around my estate, with a 500m jog between the sets and a final 1km warm down. In sequence, the times were 11:03, 10:47, 10:06, 8:32. The best part was when I finished the last set of 2km, I thought I could have gone for another 2km at an even higher HR. But since I was tasked with 4, I kept it as that. After all, I still have other sessions going on for the week.
When I finished the sets, I thought to myself: the last time I felt so fit was when I was 19 years old while in the Army. My coach has really brought down my age from 37 and rewind it to 18 years back! I have so much to thank him for. Yes, besides my own determination and discipline, without his guidance, I do not think I would have come this far in my triathlon route. I suppose also I would not know how to train properly on my own, engaging Craig was the best move to bring out the best result in the optimal time.
Craig may be coming over to Singapore in May just before my reservist. My girls and myself are looking forward to meet The Man.
When I finished the sets, I thought to myself: the last time I felt so fit was when I was 19 years old while in the Army. My coach has really brought down my age from 37 and rewind it to 18 years back! I have so much to thank him for. Yes, besides my own determination and discipline, without his guidance, I do not think I would have come this far in my triathlon route. I suppose also I would not know how to train properly on my own, engaging Craig was the best move to bring out the best result in the optimal time.
Craig may be coming over to Singapore in May just before my reservist. My girls and myself are looking forward to meet The Man.
OSIM 2010 Results
Hot off the oven: It was a good timing for myself. A 2:42:48 (Swim 32:58, Bike 1:13:56, Run 55:56). Ranked 36 in my age group of 151 participants, of whom 4 DNF and 2 started wrong wave (???). From previous years results 2008 and 2009, this timing would have gotten top 20 positions in my age group! But it is alright, I was the 6th Singaporean in age group to cross the line. Next try will be to better that?
2 conclusions:
1) You cannot extrapolate results from previous years and
2) Competition gets stiffer every year
I guess I can only kick myself for not going harder on the swim. Almost 33min including transition I think? Coach will not be very happy with this. But of course, T1 usually takes longer? Say about 3min for this race because it included the run to T1 which was not very near - probably 200m away? It is still not that good a time with 30min for the 1.5km swim coz I do spend quite some time training for the swim. Browsed through the rest of the age group performances, looks like my age group is the most competitive for this year - my timing would have done much better in other groups. Oh well, I can only look forward to do another OD another time for another PB.
Being competitive is healthy, but it is a fine line between competition and aggression. After all, it is only through competition that any athlete will seek to better himself, as long as there are no unscrupulous means to the end point, like drafting or sabotage. I suppose there were some who had 15s penalty during the race as a result of this? Well, Willie Loo won his age group because of this. Looks like cheating doesnt pay, does it?
Anyway, till another OD then!
2 conclusions:
1) You cannot extrapolate results from previous years and
2) Competition gets stiffer every year
I guess I can only kick myself for not going harder on the swim. Almost 33min including transition I think? Coach will not be very happy with this. But of course, T1 usually takes longer? Say about 3min for this race because it included the run to T1 which was not very near - probably 200m away? It is still not that good a time with 30min for the 1.5km swim coz I do spend quite some time training for the swim. Browsed through the rest of the age group performances, looks like my age group is the most competitive for this year - my timing would have done much better in other groups. Oh well, I can only look forward to do another OD another time for another PB.
Being competitive is healthy, but it is a fine line between competition and aggression. After all, it is only through competition that any athlete will seek to better himself, as long as there are no unscrupulous means to the end point, like drafting or sabotage. I suppose there were some who had 15s penalty during the race as a result of this? Well, Willie Loo won his age group because of this. Looks like cheating doesnt pay, does it?
Anyway, till another OD then!
Sunday, April 11, 2010
OSIM 2010
Short sightedness is a real disadvantage when swimming. Today I sighted the wrong yellow buoy. And was thinking why the buoy collapsed - was horizontal instead of vertical. The next thing I knew, I was 50-70m away from the lane rope. Quickly got my act together and started to swim towards the correct yellow buoy. In any case, this was the second loop already. I stayed away from the left lane rope right at the start and stuck to the front. And as usual, the fast swimmers were already gone and the slow swimmers behind. I was left in the middle. Yet again. With nobody's feet to sit on, I was enjoying the swim, the constant freestyle strokes and the gentle waves of the sea.The stagger start had been very effective in preventing the mess at the beginning, unlike the Singapore Biathlon.
Strangely, I got out the swim not feeling dizzy and managed a light jog into the transition area. Decided to do away with the bike gloves today coz it was 40km only? Hopped onto the bike and the HR was racing above 160. Tried to keep the HR down and slowed down my cadence and reduce to lighter gear but it kept going above 155. Then the stomach cramps came in. I spoke to my Coach about this before. Apparently, there is a need for the stomach to get use to the horizontal position in the sea when get onto the bike. This had happened during AVIVA and it happened again. So I sat up and sacrificed a slower speed so that the organs can settle down? I find it strange. But it was a correspondence between Coach and Chris Maccormack "Macca", former Kona champion. After 2 loops, HR went down to a more decent level. But everytime I picked up my pace, the HR shot up above 150. I was barely holding at that level for the last 20km.
The run pushed my HR above 155 throughout. It didnt feel that fast but I think I took about 55min to do the 10km. Average HR for the whole run was a whopping 159! The funny thing was that I was not passing people from my wave and neither were they passing me. There were other runners ahead of me - I know Cyborg Poon was at least? So that would mean I was in the middle of the wave. Again...
I think I took about 2:45? Not sure, have to wait for the official results. But I do know that my wave started at 0915 and I came in about 1200. So, probably thereabouts.
Coach told me that doing such races would be good for me because my usual ironman sessions do not push my HR so high. And that was true. It was with this reason that I was desperately trying to slow down during the bike and run before I run out of energy.
Post race included huge amounts of carb and sugar. I was feeling light headed and Coke did me real good! I know, I am suppose to abstain, but I figured after a hard day out, I should get some rich sugar into the bloodstream. Otherwise I might just fail for the whole week. I think I am getting out of the fatigue from last week's long sessions. I am feeling much better now after the race. Legs are coming out from hiding. And that will be good news for the week's menu.
Strangely, I got out the swim not feeling dizzy and managed a light jog into the transition area. Decided to do away with the bike gloves today coz it was 40km only? Hopped onto the bike and the HR was racing above 160. Tried to keep the HR down and slowed down my cadence and reduce to lighter gear but it kept going above 155. Then the stomach cramps came in. I spoke to my Coach about this before. Apparently, there is a need for the stomach to get use to the horizontal position in the sea when get onto the bike. This had happened during AVIVA and it happened again. So I sat up and sacrificed a slower speed so that the organs can settle down? I find it strange. But it was a correspondence between Coach and Chris Maccormack "Macca", former Kona champion. After 2 loops, HR went down to a more decent level. But everytime I picked up my pace, the HR shot up above 150. I was barely holding at that level for the last 20km.
The run pushed my HR above 155 throughout. It didnt feel that fast but I think I took about 55min to do the 10km. Average HR for the whole run was a whopping 159! The funny thing was that I was not passing people from my wave and neither were they passing me. There were other runners ahead of me - I know Cyborg Poon was at least? So that would mean I was in the middle of the wave. Again...
I think I took about 2:45? Not sure, have to wait for the official results. But I do know that my wave started at 0915 and I came in about 1200. So, probably thereabouts.
Coach told me that doing such races would be good for me because my usual ironman sessions do not push my HR so high. And that was true. It was with this reason that I was desperately trying to slow down during the bike and run before I run out of energy.
Post race included huge amounts of carb and sugar. I was feeling light headed and Coke did me real good! I know, I am suppose to abstain, but I figured after a hard day out, I should get some rich sugar into the bloodstream. Otherwise I might just fail for the whole week. I think I am getting out of the fatigue from last week's long sessions. I am feeling much better now after the race. Legs are coming out from hiding. And that will be good news for the week's menu.
Saturday, April 10, 2010
Trashed Week (Weak...)
First was the slow 95km bike on Wednesday. Missed my swim on Friday and decided to run the Thursday run on Friday night. Then I felt bloated during the 12km run and completed only 4km in the end.
And today? The new bike set up made me more tired than before even though it was a mere 45km ride! The initial thoughts? My spinning form is gone. I use to be able to spin easily to 105 but now getting to 100 was a problem.
Jumped off the bike and went for a 2.5km run. That was alright but the stride seems weird. Maybe that is attributed to lower HR I was suppose to maintain. My coach said not to push too hard because of OSIM OD tomorrow.I dont feel the strain on the run and the legs do not feel that heavy but it seemed off, not the usual run I did last week or before.
I suppose the weak cycling form is again due to last week's high run mileage. I will also see if body can adapt to new bike set up for another 2 weeks before going back to Elite Bicycles for some refinement. Seems like I should not be expecting any PB for tomorrow's race. It is alright I suppose - I made the decision to go for the fit despite knowing the race is the same weekend.
Well, as coach said, use it to train for transition. And sometimes, no expectations will be good cos it may just surprise me in the end?
And today? The new bike set up made me more tired than before even though it was a mere 45km ride! The initial thoughts? My spinning form is gone. I use to be able to spin easily to 105 but now getting to 100 was a problem.
Jumped off the bike and went for a 2.5km run. That was alright but the stride seems weird. Maybe that is attributed to lower HR I was suppose to maintain. My coach said not to push too hard because of OSIM OD tomorrow.I dont feel the strain on the run and the legs do not feel that heavy but it seemed off, not the usual run I did last week or before.
I suppose the weak cycling form is again due to last week's high run mileage. I will also see if body can adapt to new bike set up for another 2 weeks before going back to Elite Bicycles for some refinement. Seems like I should not be expecting any PB for tomorrow's race. It is alright I suppose - I made the decision to go for the fit despite knowing the race is the same weekend.
Well, as coach said, use it to train for transition. And sometimes, no expectations will be good cos it may just surprise me in the end?
Thursday, April 8, 2010
Bike Fit II
It was unimaginable. I spent 6hours at the bike shop. Survey, body measurements, angle checking, feet pronation angle. I even found out that my hips are lopsided.
Lessons learnt:
1) In the aero position, there is a need for body to depend on skeletal support rather than muscular support. If the elbows are not perpendicular in the aero-position, the body is forcing the muscular system to support the weight. Over the period of 180km, this will result in muscular fatigue and thus affect the run.
2) I should do more bilateral swimming because breathing on the right stroke, being right handed, this has caused my left shoulder to be more developed than the right because there is a need for the left to tense up and counter any potential weight bearing on the right.
3) My hips are lopsided because there is a habit to stand on one side, etc. This actually affects the riding angle of the leg. There have been cases that the rider actually wear off one side of the saddle because there is a very dominant down stroke pedal while cycling.
4) The handlebar should be lifted higher so that while on the hood, the position will become more comfortable and not in the odd position that will cause muscular fatigue on the back, if the bar is parallel to the ground.
5) The joints should be straight and no kinks as much as possible because any kinks will result in muscle tension, and fatigue, despite the static position.
6) I need to focus on heels flat while on the ride. This will create a natural downward stroke to the front.
7) There is no need for a downstroke and pull action while cycling. The downstroke alone is more powerful than the dual action, the latter actually slows down the power propulsion to the wheels.
8) I will need to develop my glutes muscles in order for me to pedal using the glutes, so that I can save my core muscles strength for the run. The glutes are the biggest muscles and yet the least utilised in most people. If I were able to do this, I think it will change the whole gameplay in my triathlon races.
9) My former bike fitter needs to do his due diligence in ensuring that customers are properly fitted because that was part of the deal in the purchase of the bike.
I am now fitted using the stock bike, to the best possible position. Only time will tell if this is the correct fit. I am sure I will need to go back to fine tune in due time. The ladies were cool headed, clear in their explanations, took their time with the fit, painstakingly measuring all the different measurements. They may not be the most experienced in mechanical terms, but the soft skills knowledge is apparent. The best part? There was no hard sell. It was about how everyone in the family should be involved in the route to ironman preparation because of the large amount of time spent away from family. And this, coming from 2 single ladies.
I think the money was well spent for an education. I do not think any bike seller will be able to go through this process so extensively. The "eye power" and standard bike fit should be a passe in due time with these 2 ladies entering the market that is predominantly male. I would think that they are really giving the guys a run for their money.
Bike fitters, shape up or ship out. Your time is up...
Lessons learnt:
1) In the aero position, there is a need for body to depend on skeletal support rather than muscular support. If the elbows are not perpendicular in the aero-position, the body is forcing the muscular system to support the weight. Over the period of 180km, this will result in muscular fatigue and thus affect the run.
2) I should do more bilateral swimming because breathing on the right stroke, being right handed, this has caused my left shoulder to be more developed than the right because there is a need for the left to tense up and counter any potential weight bearing on the right.
3) My hips are lopsided because there is a habit to stand on one side, etc. This actually affects the riding angle of the leg. There have been cases that the rider actually wear off one side of the saddle because there is a very dominant down stroke pedal while cycling.
4) The handlebar should be lifted higher so that while on the hood, the position will become more comfortable and not in the odd position that will cause muscular fatigue on the back, if the bar is parallel to the ground.
5) The joints should be straight and no kinks as much as possible because any kinks will result in muscle tension, and fatigue, despite the static position.
6) I need to focus on heels flat while on the ride. This will create a natural downward stroke to the front.
7) There is no need for a downstroke and pull action while cycling. The downstroke alone is more powerful than the dual action, the latter actually slows down the power propulsion to the wheels.
8) I will need to develop my glutes muscles in order for me to pedal using the glutes, so that I can save my core muscles strength for the run. The glutes are the biggest muscles and yet the least utilised in most people. If I were able to do this, I think it will change the whole gameplay in my triathlon races.
9) My former bike fitter needs to do his due diligence in ensuring that customers are properly fitted because that was part of the deal in the purchase of the bike.
I am now fitted using the stock bike, to the best possible position. Only time will tell if this is the correct fit. I am sure I will need to go back to fine tune in due time. The ladies were cool headed, clear in their explanations, took their time with the fit, painstakingly measuring all the different measurements. They may not be the most experienced in mechanical terms, but the soft skills knowledge is apparent. The best part? There was no hard sell. It was about how everyone in the family should be involved in the route to ironman preparation because of the large amount of time spent away from family. And this, coming from 2 single ladies.
I think the money was well spent for an education. I do not think any bike seller will be able to go through this process so extensively. The "eye power" and standard bike fit should be a passe in due time with these 2 ladies entering the market that is predominantly male. I would think that they are really giving the guys a run for their money.
Bike fitters, shape up or ship out. Your time is up...
Wednesday, April 7, 2010
Tri Racing Around the Globe
Ha! What a noob! I just discovered other non M dot sanctioned ironman distance triathlon races that are all around the world, like http://www.k226.com This means I can still have the chance to fulfill my "Tri Racing Around the Globe" dream!
I am wondering if there are any more of such ironman distance races around the world...
I am wondering if there are any more of such ironman distance races around the world...
Bike Fit
After the unimaginable training last week, I got my 2 days rest on Monday and Tuesday. Was tasked to do a 95km "recovery" ride.
Legs felt heavy. Not tired at all, but the spinning action was missing. This was the same feeling after Sundown 42km last year. I tried to bike 2 weeks after the run and could only manage 22kph at flat Coastal! I was kicking myself then. Ok, I was not going at 22kph today. But the average speed did drop a lot as compared to prior last week's trainings. The cycling legs were kind of lost despite the 2 completely no action days.
I am looking forward to tomorrow's bike fitting session with ELITE bicycles. Rationale for doing this fit is to get myself as comfortable as possible during the ironman bike leg so that I can be as fresh as possible on the run. Even a conservation of 5% of energy, I think it will still be worth it. Alright, the girls are not that experienced. But if they want to build up their reputation, they will need to get guinea pigs right? I suppose I dont mind being one of their guinea pigs. After all, all these new bike fitters need a chance to give the more experienced blokes a run for their money too right? If we dont give them a chance, how are they going to improve and give all our athletes a proper fit?
I think bike fit will start a whole load of discussions. Who does this and what is best? Every fitter has their own set of beliefs. What works for one may not work for another. That is true. But if I get myself done and it works, it will benefit me in the long run. Even my coach thinks that getting properly fitted to the bike is even more important than the bike itself. I am not a pro and frankly, should I spend this money as a beginning age grouper? If I can keep doing triathlons, without getting myself injured, last longer on the bike, get fresh legs on the run, I think it will be well worth the $500. And that is not including any parts that need to be changed.
With this $500, it is suppose to be 4 hours fitting process. When I bought my Cervelo, I was supposedly fitted by the shop. Guess how long I spent there getting fitted? No more than 30min! We will see what happens tomorrow with ELITE. Wait out.
I agree it doesnt come cheap. Which is why I am hoping with the high costs, there will be some good long lasting returns. Well, cross my fingers...
Legs felt heavy. Not tired at all, but the spinning action was missing. This was the same feeling after Sundown 42km last year. I tried to bike 2 weeks after the run and could only manage 22kph at flat Coastal! I was kicking myself then. Ok, I was not going at 22kph today. But the average speed did drop a lot as compared to prior last week's trainings. The cycling legs were kind of lost despite the 2 completely no action days.
I am looking forward to tomorrow's bike fitting session with ELITE bicycles. Rationale for doing this fit is to get myself as comfortable as possible during the ironman bike leg so that I can be as fresh as possible on the run. Even a conservation of 5% of energy, I think it will still be worth it. Alright, the girls are not that experienced. But if they want to build up their reputation, they will need to get guinea pigs right? I suppose I dont mind being one of their guinea pigs. After all, all these new bike fitters need a chance to give the more experienced blokes a run for their money too right? If we dont give them a chance, how are they going to improve and give all our athletes a proper fit?
I think bike fit will start a whole load of discussions. Who does this and what is best? Every fitter has their own set of beliefs. What works for one may not work for another. That is true. But if I get myself done and it works, it will benefit me in the long run. Even my coach thinks that getting properly fitted to the bike is even more important than the bike itself. I am not a pro and frankly, should I spend this money as a beginning age grouper? If I can keep doing triathlons, without getting myself injured, last longer on the bike, get fresh legs on the run, I think it will be well worth the $500. And that is not including any parts that need to be changed.
With this $500, it is suppose to be 4 hours fitting process. When I bought my Cervelo, I was supposedly fitted by the shop. Guess how long I spent there getting fitted? No more than 30min! We will see what happens tomorrow with ELITE. Wait out.
I agree it doesnt come cheap. Which is why I am hoping with the high costs, there will be some good long lasting returns. Well, cross my fingers...
Sunday, April 4, 2010
No IMNZ... No Taupo 2011...
I was hoping to do Taupo for 2011. Hoping against hope that it will be held during the March school holiday's weekend, 19 Mar 2011 (Saturday). But it has been in vain. IMNZ is scheduled to be on 5 March, just 2 weeks before the hols.
Darn! I am left with the hope that IM China will be on 19 Mar. At least I will have the Sunday to fly back before the school holiday ends. If China is not on this date, it will only mean that I will be back to Japan in 2011. Its either Japan 2011 or WA(Busselton) 2011. But my wife wants to go for a holiday elsewhere in December 2011 - so likely it will have to be Japan. Another 15hrs cut off!?
Damn! Double damn! I want to race in other countries besides WA and Japan. I want to do Switzerland... Germany... South Africa... Spain... France... Austria... ! Alas! With this job of mine, I am as good as stuck with only 2 possibilities... I want to do the Ironman Amazing Race... It can again be another dream...
Longest Running Mileage in a Week!
102.5km! That is the longest mileage I have done so far! And my knees did not cave in! It is amazing!!!
Alright, technically speaking, 102.5km is over 7 days. If I start counting from 1st day of week, which is a Sunday, then I would have only covered 62.5 last week. And today's 40km over 2 sessions is mileage for the new week.
Nonetheless, I think I have made a new level in my own training with 2 days of 28+12km run and a 200km ride before that. Strange enough, my legs were not aching from Friday's run today. Although I still did not make that good a timing today - 2:58 for 28km and 1:09 for 12km with a 2hr break in between - I think it is still a breakthrough for myself in terms of the level of endurance.
I took a break yesterday and skipped my swim. 2 reasons - to spend time with my family as well, yes, to take a break. It was a good time with my family I must say! The balance is truly needed for beginning ironman triathlete like myself.
There was rain in the morning. So I started at 0945. Ended about 1pm. 12km run started at 1515. My, my, were my legs complaining but well worth it, for my mental and confidence that I should be able to pull through in Japan.
The countdown to IM Japan has begun. I have 7 more weeks of training - excluding 2 weeks of reservist and the last week of tapering. I suspect I will be tapering 2 weeks from the race. This will mean that I have only 6 more weeks of actual training. The sessions will be stepping up again. But not after the easy days on Monday and Tuesday, as Coach had promised! I am holding him to his words...
Coach was right, this week's sessions have boosted my confidence a notch higher. Great stuff!
Friday, April 2, 2010
I Survived!
28km in the morning and 12km at night! Wow! That's a first dual time training I have done and both are runs!
No doubt, it will not be the same as doing a marathon at a go, but hey, this is training. And it has brought my self awareness to a new level. Awareness of my own physical fitness.
The 28km was a gruelling run. Last 8km was a total torture. My will tank was really at a low and I never expected myself to complete it at all. Took me a whole 3 hours to finish it off. I could not step up the pace for the last 13km.
I know I was suppose to run the 12km in the afternoon. But it was Easter holiday and I needed to be with my family. So I did the run at 9pm with Colin and Gerald. Colin is 52 years old, but his running is not as old as he is. Considering that he is 15 years my senior, he can run at my pace and even faster... In any case, it was an easy run and took me 1:15 to clear it. We were having short conversations at some stretches - explains the longer time than usual? But the company was good and it was at night, so why not an easy run? After all, it was my second run for the day already. Alright... it was an excuse not to push myself too hard...
So yes, it was do-able and have survived it! And will see how I fare on Sunday.
Thursday, April 1, 2010
Fuel Tanks
Having done today's training session, it set me thinking that I really run on 2 tanks - fuel tank and will tank - in the ironman training.
Fuel tank as its literal meaning, the nutrition and hydration. Ask any long distance triathlete about nutirtion, and they will tell you that it is something that has to be researched, experienced and stick to the plan. In an ironman distance triathlon, for an average age grouper, the time on the road ranges from 12hrs to 17hrs. During which, lunch is on the bike and dinner is on the run. If we neglect this physical need, in no way can the race be continued in the manner we want it to be.
The will tank, on the other hand, is probably more sacred. It is not something that we can fill up with. I think it is something that needs to be nurtured. And I experienced it today while I did my double century ride.
I have never fully comprehended what it is meant by "digging deep". I recall Triathlete magazine depicting Craig Alexander's run in Kona 2009, how he had to "dig deep" to make up the lost time in the bike, while Chris Lieto was in the lead. Mind you, it was a 12min deficit for Craig to close up. In the end, Craig won by 2.5 min.
I would not put myself in the same shoes as Craig for sure. But as I hit out for the 200km ride, by the time I reached the 185km mark, the mind was playing all sorts of games. Yes, by then, the ride had slowed down by a lot. I had to shift my posterior into various positions so that I could get into a more comfortable posture. I had 2 fuel stops - one at 50km mark, the other at 106km mark. And with the 5km run at the back of my head, and while grimacing all the way home during the last 15km, I had already made up my mind not to do the run.
It was during this moment I had this thought about fuel and will tank. And had thought that, my will had gone empty on me.
Lo and behold, as I got home, jumped off my bike after having spent 7.25hours on the saddle, I felt fine! Put on my shoes and hit out on my run. It was a decent pace I must admit. Because my legs really felt fine. I did a 4.3km run because its the loop round my estate, instead of the stipulated 5km, in 22:37, at a pace of 5:14min/km. How long I can keep this up, frankly, it wont be long.
I think many times we think that we were running on empty. But is it an empty fuel tank or will tank? Both are so closely knitted, that I think we cant distinguish between the 2 of them. I will say that if we had observed our nutrition diligently during the leg, and if we give up, its the will tank that has been cleared. However, having said that, I think the will tank is deeper than we think it is. How deep is the will tank? I think it is proportional to how much we want "IT". I am no pschologist nor an expert in this area. Something that I concluded while fueling myself up in the endurance race preparation. Perhaps food for thought.
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