Bits of update! F1 Outside Catering

okok F1 tomorrow. Will be involved in it by working for Ritz Carlton outside catering at paddock.. Heard that paddock will be their pit stop or 'carpark'

Going to chiong Fri, Sat and Sun starting at 10am (fri 8am) till maybe.. 12mn or 2am? Best is, I'm working next Monday at 6am.. some breakfast events. Will only work till 3pm then take bus 518 to either TP pool to soak or home to sleep.. Next week also working 6am for wed and sat... Noticed that i have been only working 6am shift and knock off near evening? Ya decided not to be so 'chiong' since I'm still schooling. A normal working shift will not disrupt my sleeping hour and day afters lesson.

Bringing my camera to work.. So hopefully can get some pictures. Sorry Wilson~ i only take pictures of girls and myself.. Wouldn't take picture of your engineering gems. You can enjoy studying your thermo-dynamics and appreciate how it works on F1 cars. Hope to see some international gird girls. haha!

Be sure to check out my post-F1 postings!

4D3N Ritz Carlton Complimentary Stay
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Intellectually Challenged

Was looking over the World Wide Web for a decent definition for 'Intellectually Challenged', but none seems to give me a answer which i wanted. All suggested retarded, brain damaged or lowly educated..

Decided to use this term to label my book related stuffs. Find that past few months of reading had proven effective, not totally to my academic but more to my visualizing skill. initial phase of reading really made me feel intellectually challenged haha! maybe due to the ability to visualize what the author is trying to portray and some 'chim' chapters/endings which i failed to comprehend even now..

So how to helps in academic? Well if i can finish a 1 inch thick by A5 size book with size 12 font, why cant i read a 1 inch thick by A4 size text book with size 14 font? Actually size isn't the matter, but the fact that actually i can finish reading.. haha! For someone who never finish reading a decent book since Pri to Sec, Sec to Poly.

When pri sch, books are those less-than-a-cm thick story books with almost half of the book filled with pictures. In sec sch literature, still remember 'Red Sky in the Morning'. I wonder how i complete this subject... always copied and edit the summary at the back.. Poly, I had bought numerous text books but all still in book store condition. They are only used for tutorial by me. But soon find out that copying or lending a book is a faster and cheaper method.

Other than 1 book which i lent to Pauline. The book seems like underwent a traumatizing gang rape. Every page seems to be offended, stained by her finger print. The front cover had been flipped so much that it shares the same softness as the other pages! Thats the difference between 1 who gets top in poly while the other figuring what the hell 'GPA' stands for whenever looking at the results slip.

After posting 'Read Your Way Through' had follow up by finish the Dan Brown books except the Digital Fortress. As for Matthew Reilly's Six Sacred Stones, i still have not get my hands on it too, instead i got his Temple. Meanwhile waiting for his 'Five Greatest Warriors', which marks an end to this action/adventure series. Stumbled across wiki on his other books, a long list of them.. Same as Robin Cook, another author recommended by me from Mr Teo, especially his 'Coma' and some other title which i lost track.

Together with Temple, i bought another 2 books which are Robin Cook's Abduction and 'Think and Grow Rich' which i think is mention in 'Rich Dad Poor Dad', nearing the end. Got these books from the Popular Sale in my campus for $5 each.

Wondering how i laid my hands on 'Rich Dad, Poor Dad'? It was lent to me by another sec sch teacher, Mr Soh, who happen to know I'm taking Banking & Finance. Enthusiastically, he passed me his finance related books. Kinda hard to digest such technical books at my current literacy to finance.

It really a big deal if i can finish 'Big Deal' and the 'Temple' with the size of my Dictionary

Brain Hemorrhage
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Life after Aviva

Been exactly 1 week after Aviva. What have i been doing..

Skipped all trainings, avoid any physical activities for the whole week.
Keep eating and snacking.
Stay at home and never go out other then schooling.
Read 2 Robin Cook's novel 'Coma' (1977) and 'Abduction' (2000), 30 years apart even older then me!
Played Maple for a marathon of >6hrs today.

Got to say this whole week i have achieved nothing. Unless reading 2 novel a week consider 1. Well at least to me it is.

Decided to keep up with the momentum of reading. At least read up on my Principle of Banking & Finance Subject Guide. Finish the latest issue of 'Fortune' thou i did not gain much from it. Will keep this topic briefly as i will post a new topic the books i read.. Maybe even a new section

As for physical activities. Next week will start work at Ritz Carlton on Mon, Tues, & Fri.. Warm up of the following week F1 races which sets on 26-28 Sept. Will commit minimally to my sports.

Will look into the 4Q, what i want to achieve or fulfill. Tentatively looking at mainly monetary activities -_-" what a way to put it.. Plans for Standard Chartered will put on hold till after F1, see whether I want to go serious or with a 'completing' mentality. Lastly, do something about my Driving License. Maybe with it, i might commit even more into working and less training.. Currently only these 3 affairs for me to handle. Life have gotten much much slower pace..

Couch Potato
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Aviva 70.3 Part 5: Race Evaluation

okok, think this Aviva posting is getting out of hand.. haha will make this the last post. Actually race evaluation is meant for Coach to see, but i think is nice to show the questionnaire. For those keen in getting serious is sports can try out these questions after your race.

Did you achieve your performance goal? No
What were your performance goals?
Complete swim in 45:00 (Not Achieved) 49:50
Complete bike in 3:00:00 (Not Achieved) 3:06:02
Complete run in 2:15:00 (Not Achieved) 2:15:08
Complete whole event in 6:00:00 (Not Achieved) 06:14:23

Did you achieve your Focus goal? No
What were your focus goals?
Swim is mainly focus on sighting
Bike is to consume my gel and bars and maintain average speed of 30km/hr
Run is to visualize the route and consume water and gel every alternate stations

Did you follow a race preparation plan? Partly
If partly, which parts were NOT followed and why?
No problem with swim, in fact i sighted more and guided by the rope. So extra distance in sea is minimize.
Bike did not maintain the 30km/hr pacing. Legs are tight, only manage to use SCR.
Run did not follow the hydration plan, as whether is really hot. Powergel and 100plus too thick. Race route which i recce is not correct, didn't expect the Fort road area to be so mentally torturing.

During the event did your focus of attention stay on your event focus plan? No
When you were going best, where was your focus?
Swim, follow the rope and see progression in distance while sighting.
Bike, drafted a pack. Kept me focus for 7km as i need to be more alert.
Run, first loop was really good. Cadance and pacing is constant until hit by blister.

When you were going less well, where was your focus?
Bike lost focus due to the long distance especially 2th and 3rd loop. Didn't push hard, scare that legs cant run hard. Blindly cycling.
Run lost focus at the 2th and 3rd loop also. Especially when entering the Fort road area. Will walk whenever reach the turnaround point. Leg got blister, turn my focus to it.

Anything unexpected happen that impacted on your performance (for better or worse)? Yes
Give details:
Better:
Presence of our Team
Worse:
Climbing up shears bridge and other subsequent slopes.
Ate too much for bike which affect the run.
Entering Fort road area.
Blister on right foot.

Should anything be changed or adapted for the next competition? Yes
Give details:
Improve current swim timings, be more realistic.
Have a focus plan in my race plan.
Work harder on bike. More specific sets than just riding to clock mileage.
Eat lesser on bike, maybe 2 bars and 2 gel.
Wear socks for run.

Over and out
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Aviva 70.3 Part 4: Aftermath

Finally completed a 'ironman' trademark race! So proud of myself! even thought is 70.3
Lots of stuff to say but don't know how to start it rolling...

Shall go through each leg's action taken and review

Pre-race
Time is sufficient as reached there as early as 5+am. Setup all my bike equipment and body marking. Main highlight is losing my goggles just before the final brief. Manage to borrow it from Tiong Han.. Everything goes as planned. Get to see the pros enter their swim and finish their 1st loop in fact.

Still looking strong and good

Swim (0:49:50)
Close to 50mins, averaging 25min/lap. Did 24min+ for first lap.
Should be expecting this timing as can see from my past swim time trial timings. Add in some time for sighting and 'snaking' in the sea.
Would say the sea is good. Didn't encounter much 'obstacle' as i chose a less crowded route. Was caught up by the 'yellow' cap wave, quite demoralizing to me.
Exit the first loop with Ivan, haha! So 2nd loop put in more effort...

Behind Ivan. Exit and Entering 2nd loop

Bike (3:06:02)
Consumed 3 energy bar and 2 gel as planned. Wah! the shears bridge is really a killer. The thought of going through the starting part of the loop always demoralize me. Until harbour front, the route seems flatter. Constantly using landmark to trace the others timing. Find that I'm lagging behind them from 8mins to 12mins.

My averaging speed going at 28km/h, uphill 16km/h and downhill 50+km/h. Point is, felt that i cant push hard on the bike. Ended up drafting at the 3rd loop. Constantly going at 30+km/h for till turning point. From 1hr 3mins for previous 2 loops shorten to 1hr.

Haha! still got time to pose for Kai Wen

Run (2:15:08)
Based on the result from ironman.com, my splits for 1st loop is 40mins, 2nd 45mins, lastly 50mins. Speaking to 'garang', my leg suffered alot!. Thanks to the fact that i didn't wear socks for a 21km run! Left leg suffered abrasion from the championchip and rough portions in the shoe. While right leg had a super big blister, as big as a mini Taiwan sausage. Equally 'juicy' when reach home. Stopped by the toilet 3 times. First to pee (4th hours liao leh). Second, wash championchip tag, too much sand on it. 3rd, wash shoe, as the feet is getting too much abrasion don't know from sand or shoe

Not easy to put up a natural smile after all~

Did the same for run, used landmarks to trace the time gap. Between Wilson and Arnon is about 10mins, intersect points are water where our team is and finish point. Talking about the wear point at fort road which was manned by solely my our TP Team! Upon enter the water point you felt as thou its a personal cheering point! Moral is a sky high!

Felt that i ate too much for the bike! Running with a loaded stomach.. The powergel too thick when go along with the equally thick 100plus.

TP Volunteering Team! Banzai!

Happy moments does lasts.. After passing them is the portion where i hated the most of the whole running route! The track is hot and humid! especially when we are running at 1pm under the hot sun..

Finish time (6:14:23)
Not really happy with it.. Not just the timing is far from targeted timing. Was only 4mins in front of my NSF guys and 2mins behind my OC.. Somemore with the fact that they went through a outfield just 1 week before the race... Ownage!

Some group photo~ Not bad haven't die~


(Pic 1)
Ivan: Eat melon also so shag ah~
(Pic 2)
Grace: Wah~ not bad ah~ do 70.3 can slim down so much!
Arnon: Se mah~ i still got 1 'melon' here lo~

(Pic 3)
Ming Kwang: erm... i think i dropped my brain on the bike leg...

Cast-iron Man 70.3
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Training 2008: Training Week 19

010908 1800hrs - Swim
Workout: Taper
Description:
500m: Easy/ Warm up
2x 500m: Race Pace w/ sighting, 1min rest
500m: Easy
Timing:
2x 500m: 10:57, 11:08
Distance: 2km
Feeling: Tried sighting for all 500m, hoping to compensate for not doing open sea.

020908 1630hrs - Bike
Workout: Taper
Description:
10km Warmup
Main Set
2x 10km: Drop position. 1min rest
40km TT pacing
Timing:
Nil
Distance: 30km
Feeling: Felt cramp in drop position. Feet numbness while doing 2nd set. Numbness on left lower back and right palm. Eventually, left palm felt more numbness then right.

040908 1730hrs - Run
Workout: Taper
Description:
6x 400m, 30 sec rest, 5km pace
Timing: 2:10, 2:10, 2:15, 2:08, 2:09 (lost count of 1 set)
Distance: 4km
Feeling: Did mostly below 1:40. Faster than 5km pace.

SUMMARY OF WEEK 19

Swim: 3km
Run: 4.8km

Bike: 30km

13 weeks to Standard Chartered Marathon 2009
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Aviva 70.3 Part 3: Race Plan + Time Schedule

*** Disclaimer: This post will be lengthy. Hence non-important info will be italic and small font.***

Race Schedule
Friday
1600: Collect Race Pack
1830: Race brief cum Carbo Dinner
Saturday
1000: Deposit Bike
1400-1600: Mapling
1700: Prep of Equipment
1800: Blogging
Sunday
0300: Wake up
0440: Wilson Place
0500: ETA ECP
0510: Set up Transition
0630: Last Brief
0710: Flag off

Race Plan
Pre race - Saturday
Recce race route (swim, run and bike), Deposit Bike Heavy meals for all 3 meal Prep of equipment. Buy/get everything by 2100 Prep morning breakfast

Pre race - Sunday
Cook Breakfast
Walk to Wilson place, set off at 0420

Pre race - Race Site
Pump Bike
Tape Tyres
Put Water Bottle, Pump & Cyclometer
Fix Up Cycling Shoe
Set up Transition Area

Race - Swim
1st Lap - 23min
150m: Swim hard to first Buoy. Sighting if necessary as it is very crowded
*Depend on direction of current
350m: If against current swim hard. Sight every 10 strokes
100m: Have to sight more often. Find more prominent object. Sight every 6 strokes
300m: Swim easier when not against current. Sight every 10 strokes
50m: Sight more, every 6 strokes

2nd Lap - 23min
150m: Sight every 6 strokes. Keep left to the lane.
last 50min: Visualize T1 at Area A, right hand side when exit swim

Race - T1
Remove goggles
Pull up tri top
Put on race belt, Sunglass and helmet.
Eat Banana
Push bike out

Race - Bike
90km, 3 loops, 6 laps, 15km/lap.
Should be doing 30min per lap.
Along ECP don't speed. Speed strip upon exiting left.
Use of light gear in ECP and Roundabout
Careful on the down slope on shears bridge.
Eat & Drink when nearing each turning points. 5 in total. First 3 eat bar, next 2 eat gel.
Last lap enter ECP, remove shoe.
*Conscious on coordinating left leg.
Visualize T2, left hand side when enter

Race - T2
Remove helmet
Wash leg
Wear shoe
Eat banana
Turn race tag forward
Run off.

Race - Run
21km, 3 loop, 2x roundabout each loop.
Estimate 1.75+/-km left and right from transition area.
Should be going at 40min per loop.
Right - Towards fort road, turnabout 100m after last toilet.
Left - Towards MacDonald, turnabout before Mac
2x Powergel provided during run. Bring along 1 extra.
Drink water every 30mins or alternate Aid stations.
*Look strong always. Photographer and supporter all around.

Post Race
Eat anything/everything available, hydrate 1 bottle 500ml.
Stretch lower limb.
Change to dry top and slipper.

13 hours to Flag Off
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Aviva 70.3 Part 2: Race Plan

Race Check List
Swim

1. Tri top (wear inside tights)
   
2. Tights (wear there)
   
3. Goggles
   
4. Swim cap
5. Championship chip

T1 & Bike

1. Banana
   
2. Cloth (aviva yellow)
   
3. Bike (in transition area)
   
4. Helmet
   
5. Cycling shoe
   
6. Sunglass
7. Water bottle x 3 (2 big for bike, 1 small to wash leg)
   
8. Power gel x2
   
9. Energy bar x3
   
10. Tube x2
    
11. Pump
    
12. Tire lever
13. Cyclometer
14. Bento box
    

T2 & Run

1. Shoe
2. Gel x1
   

Post Race

1. Energy gel x1
   
2. Slipper
3. Clothing (wear there)
   

Others

1. Bag
2. Black tape
3. Floor pump
4. Camera
5. Rubber band

13 hours to Flag Off
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Aviva 70.3 Part 1: Pre-Race Sentiment

Ok, the day which i looked forward for is now less then 2 days away! The race which i had trained harder as compared to Poly Days. The race which i had placed top priority in my planning consideration, pushing back my idea of getting my license and part-time job.

Aviva 70.3 not only my first half iron-man attempt but also it brings back old days where can see everyone trained hard for IVP/Nationals. This race consist of all the alumis of the Team, namely Wilson, Ming Kwang, Arnon, Grace, Coach and Ivan. However scenario now is slightly different, not everyone is undergoing the same training. With different level of commitment to work and training, competing level of individuals. Definitely this is a race i cant miss. Who knows next year who will continue in this rat race.

Not just the alumi team, my unit is sending out a group of NSF and regulars. Most of them just started triathlon this year. Some more i trained more than them as they still have to juggle with 2 major parade in Singapore..

Although have been looking forward for this race since May. However as race day moving in, I'm asking why so fast! as if i haven't trained enough.. Worried whether i can take the open sea swim.. Worried whether after bike will i be able to run my 21k below 2hrs

Aiming for sub 6hr for this race. >45min Swim, 3hr Bike, <2hr 15min Run.
Ambitious Timing will be 5hr 45min. 45min Swim, 3hr Bike including T1 & T2, <2hr Run
Next post will be my race plan..

Racing with EGO
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Bike Fitting 101: Part 2

Ok! after getting the bike for more than 1 month, ride with group for over 90km, climbed a few hills. These are my few observation.

Lower Back ache, which i don't have when using my old ride. Was quite disappointed. Funny thing is, only for short hard rides which i really push. Hills don't have, long distances (90km) abit. Find it quite cramp when i go to drop position (not very sure, need to verify).

Incomplete service. Find that i should go for the Powerfoot Cleat Alignment to fully undergo the full standard package from Bike Butler. Even if the benefits doesn't surface much, completing the standard package kinda earn me the right to give comments and review on the service.

Expose to more bike fitting tools. Saw them online and in Butler's place but wasn't included in the part 1 package. Seeing is believing, applying is experiencing. Had did some search online and Youtubed for bike fitting services in U.S site. So much science involved, often think that such services are only for pros. www.smartcycles.com, www.bikefitkit.com

Ok now go into the Powerfoot Cleat Alignment Package

Fore foot measurement. Picture tells a million words, so i think video can save me more time. Youtube, Bike Fit Cleat Wedge

Conclusion: Left leg shorter.. Again sound like some handicap guy.. -_-". Shown to me that the rail of my saddle is tilted to 1 side. Not very obvious but can be seen.

Action: Added 5mm of wedge on the left shoe and 10 deg wedge on both shoes. And some adjustment to the cleat position. Ever adjustment is done after a few mins of ride with the heaviest gear ratio.

This is not my shoe

Vertical Stroke Adjustment. Visualize a line cutting across the dot on the knee and shoe. We should be pedaling with the dot on knee in line with the dot on shoe.

This is also not me.

Personally i find that this got to do with the riders riding proficiency. I have problem coordinating my left leg, as i focus too much pedaling by my right. So i have to constantly remind myself to coordinate with my left leg. Need to do more single leg drill.

Rotational Adjustment of Cleat. With the use of RAD aka chopstick

Not my shoe

RAD is a dummy jig for clipless pedal, however with more float exist. White Stick attached to the cleat while Red Stick to the Pedal. So when pedal, we can see clearly how much ankle movement is there during pedaling.

Pedaling Technique Correction
This is done concurrent with cleat alignment and vertical stroke alignment.

Ok all set! Finalised by marking the position of cleats with marker. Now is to keep riding and feel for discomfort. For more review of this package.

Review / Comments
Only rode for short distances. However now paying more emphasis on my left leg. Need to play more attention to body discomfort even for the slightest. E.g. Numbness on hand and toe, which leg first? Lower lumbar ache, which side. Any pain on knees, etc..

For anyone keen in this service, ask yourself the above mention questions before you visit Bike Butler. Also these following 2 questions

If pricing is an issue, ask yourself whether the current bike position is affecting you or bring you any discomfort. If not then stick with your old ride.
If 'looking garang' on a bike is important, ask yourself whether you are willing to change to a more upright position with handlebar brought more closely to you.

Rider should go for Bike fit follow by the Powerfoot cleat alignment. Get a fitting bike before going into pedaling efficiency.

Some websites for reference:
http://www.thebikebutler.com/
http://www.bikefit.com/
http://bikefitkit.com/
http://www.smartcycles.com/

Video Clip of bike fitting in US.
Clip 1
Clip 2

If a bikeshop tell you that a bike fits you. Well think again
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Bike Fitting 101: Part 1

Finally finish all the bike fitting services provided by the Bike Butler. Quite an experience and educational. It allow me to pay more emphasis on my bike riding.

Why i go for it?
2 year ago, before i entered Army, was recommend to visit Bike Butler for Bike Fitting Service. Price then to me is pretty steep (even now). 100+ for Bike Fit and Positioning and another 100+ for Powerfoot Cleat Alignment. Hence, didn't go for it as I'm fine with my old bike position.

2 years later, with more positive reviews from Coach and illusion of me being more wealthy with the army allowance. I went for the bike fitting. Was so decided to get a new bike that i sold off my old ride and hoping to get one from the Bike Butler.

Bike Fit Positioning
First thing Butler did was throw me on his 'Measuring Station'. Figures shows that i had short arm short leg. -_-" sound like turtle...

Next I'm introduced to this 'AFS Bike Tool' a dummy bike jig used to assess my riding posture and my custom frame measurement.

After some body alignment... Wala! My new custom made titanium frame!

Some measurement of the frame:
Top Tube: 51cm (actual), 53cm (virtual)
Seat Tube: 44cm (CTC), 48cm (CTT)
Seat Tube Angle: 72 deg
Head Tube: 16cm
A pretty sit-back and up-right position with the 72 deg seat tube angle and long head tube.

Bike is then setup with the parts which i like, also tried to copy the theme of CUBE HPT but didn't turn out well.. Making of the CUBE

After service review & thoughts
Bike Butler have this signature mark on most of his bike. Yes~ the super long Head Tube which had invited many comments about it. Should really see my Coach ride... With the more upright position, i constantly remind myself to apply lesser pressure on my palm and work my core harder to maintain the nice curve of my back.

Leveling the handlebar and saddle height, makes the rider looks less 'garang'. But allowing the rider to sit in the 'neutral/optimal' position. Personally I'm still trying to find out more on this 'neutral/optimal' position specially on how arch should our lower back be? Tried googling it but not much findings.

Compared the Bike Butler's fitting with the US Fitting Service. Of course with more resources and support, US looks much better. They can provide video clips of you riding before and after the service. Can try go 'YouTube, Bike Fitting' as Bike shops actually uses YouTube as a media to market their bike fitting service.

Lastly Bike Fitting Service is like consulting a doctor. They can diagnose through a few tests to tell where is the problem. But without proper input from the patients, they still cant make proper judgement and prescription. E.g. Pain.. How pain? Discomfort, How discomfort is discomfort? Same for ache, sore, numb.. Especially for beginners.. isn't pressure on hand and buttock common? Will a series of tests and questionnaire help?

Bike Science
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Training 2008: Training Week 18

250808 1800hrs - Swim
Workout: Speed Endurance
Description:
200m: Warm up
3x200m: Drill
2x100m: Kick Drill
3x500m, Main Set, 1min rest
10x50m: Main Set, 30sec rest
Timing:
3x500m: 10:37, 10:39, 10:58
10x50m: 53s, 1min, 54s, 55s, 55s, 55s, 54s, 55s, 55s, 1min
Distance: 3km
Feeling: Weather was good, very cold.

270808 1730hrs - Run
Workout: Speed
Description:
1.2km: Warm up
Main Set
6x800m; 2min rest
Timing:
800m: 1:23, 1:38, 1:32, 1:35, 1:40, 1:37,
Distance: 4.8km
Feeling: Didnt do as good as last week.

310808 0700hrs - Bike
Workout: Easy Ride
Description: Coastal 1 round
Timing: 1.5hrs
Distance: 30+km
Feeling: Easy ride. But keep having cramp on hamstring and gluts. Maybe stand too long fro work.

SUMMARY OF WEEK 18

Swim: 3km
Run: 4.8km

Bike: 30km

1 weeks: Aviva 70.3
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