Training 2010: SCM Week 5

021110 1815hr - Run
Workout: Tempo Run
Description:
Warm up: 5mins
3 x 2km, RI 3mins
Timing: 9min per km
Distance: 6km
Feeling: Up the set to 3. Running below 9mins. 1st set was 8:22 while 2nd 8:45 if not wrong. 3rd set was done with with a must longer rest.

041110 2015hr - Run
Workout: Speed Workout
Description:
Warm up: 5mins
5x800m , RI 3mins
Timing: Less than 3:25min
Pace: 4min/km
Distance: 6km
Feeling: Got my Garmin to do the analysis of pace and distance! Feel so WOW over the technology.

071110 0700hr - Run
Workout: Long Run
Description:
East Coast Park Stretch
Timing: 1hr 55mins with rest
Distance: 21km
Pace: 5:20 w/ rest
Feeling: Again my sleep and a drizzling morning. Noticed that my first 10km is slower than my 2nd 10km. Both in term of pace and timing. Seeking water break every 20mins. My workout turned out to feel like a 6x20mins sets with 5:10mins pace. Initially i cannot catch up with the 5:20 pace. But overall managed to average it out.

Decided that i would stick to 21km route, but increasing the pace and rest time. Will make an effort to lap my long run next week, with aim of 5:10pace w/ rest.

Garmin Connect

Training 2010: SCM Week 6

261010 1815hr - Run
Workout: Tempo Run
Description:
Warm up: 5mins
2 x 2km, RI 3mins
Timing: 9min per km
Distance: 5km
Feeling:Pace is good, managed to hold them. This is my first 2km track set. Find them pretty long. Havent been doing long track sets. Got to know i have to do minimum 3 sets. Take this session as a try out.

281010 2030hr - Run
Workout: Speed Workout
Description:
Warm up: 5mins
4x800m , RI 3mins
Timing: 3:25min per set
Distance: 5km
Feeling:Worked late today. Rush to train and rush home. Figured my next few trainings will be as such.

311010 0700hr - Run
Workout: Long Run
Description:
East Coast Park Stretch
Timing: 2hrs with rest
Distance: 21km
Feeling: Maybe its my sleep. Did this run with little sleep, drag body to run. Weather gets hotter at 9plus. Very thirsty at the last 5km, need to over drink just to satisfy the thirst.

Training 2010: SCM Week 7

241010 1745hr - Run
Workout: Long Run
Description:
House to Hendon Camp Route
Timing: 90mins +
Distance: 18km
Feeling: I had food poisoning this week, didn't managed to train on both Thurs and Sat. Only managed to feel better today and go for a long run. I didn't waste this session, used it to try out my new supplement, Hornet Juice. What it does is converting our body fat into a long lasting energy for our physical activity.

It should be taken before our physical activity, preferably 30min before. After which, we can go ahead and consume the 2nd package after 1.5hours. It is not a substitute for carbo which means we still need to consume the gel during race. It can also be used as a post race supplement.

Currently I'm thinking whether should i go for 2 package for the race, 1 before and 1 during the run. Package is not small also its troublesome to open and mix it with drinks during the run. However a part of mealing plan worth considering.

I'm thinking of doing a workout tomorrow. Speed set, maybe 800s or 1.6k/2k mix, since Thurs most prob will be doing 800m. My main objective is a short set. Less than 1hours. Will think about it over lunch tomorrow.

Training 2010: SCM Week 8

141010 1800hr - Run
Workout: Speed Workout
Description:
Warm Up: 1 Round Reservoir
Main Set: 4 x800 @3:30 RI:2mins
Some Drills
Timing: 1-3 set, 3:23 and 4 set, 3:35
Distance: 8km
Feeling: Hard time with the warm up. Legs are slow. Main set is revitalizing, very long never do such speed sets. However, i panted quite bad, HR doesn't seems to recover as fast. Had problem with the drills, HR very high.

171010 1730hr - Run
Workout: Long Run
Description:
House to Hendon Camp Route
Timing: 90mins +
Distance: 18km
Feeling: Was told not to do a long run this week, as i seemed pretty burned out on Thurs session. But i feel better on Sunday and decided to go for a easy run. Pace is good, only when running the Changi prison stretch, i felt tired. had 2 water break. Able to pick up my pace when i enter Simei.

Training 2010: SCM Training Commencement

I noticed i didn't have any posts on my trainings for all my races. Shall start a short 8 week training for the upcoming Standard Chartered Marathon. Will focus mainly on running reflection.

Currently i feel that i have decent mileage training from Desaru LDT and Newton 30km run.

Timing for Desaru LDT
Swim (<2km): style="font-weight: bold; color: rgb(51, 51, 255);">Timing for Newton Run
30km: 2:35
Pace: 5:10/km

My aim for marathon is 3:30. However, looking at my current performance and data from MC Milan running calculator which is 3:43. I start to wonder if i should be realistic with my timing. Furthermore, i have started work. Now only can commit for 1 swim session to maintain my form, 1 track session, 1 mid-dist ran and 1 long run over the weekend.

Below is the table for my training pace from MC Milan using 3:30 marathon pace.

Speed Workouts	Long Distance Runners
400m	1:37.3 to 1:42.9
800m	3:23.3 to 3:32.8
1000m	4:20.5 to 4:30.5
1200m	5:12.5 to 5:28.4
1600m	7:05.6 to 7:21.3
2000m	9:00.9 to 9:11.6

Stamina Workouts		Pace/K
Steady-State Runs		4:52 to 5:00
Tempo Runs		4:40 to 4:52
Tempo Intervals		4:36 to 4:45
Cruise Intervals	(1600m)	7:20 to 7:30
	(1200m)	5:28 to 5:36
	(1000m)	4:34 to 4:40
	(800m)	3:39 to 3:44
	(600m)	2:44 to 2:48
	(400m)	1:49 to 1:52

Endurance Workouts	Pace/K
Recovery Jogs	6:04 to 6:23
Long Runs	5:27 to 6:04
Easy Runs	5:27 to 5:46

MIL: Man In Lycra - Fabric Composite

3 main material we are familiar with. Nylon, Lycra and Polyester

Lycra is a brand, while spandex is the term for the material.
Nylon is the term, while polyamide is the scientific term for the compound.

Source
Basic info in Nylon and Polyester
http://www.sherdog.net/forums/f16/polyester-vs-nylon-fabric-info-guide-380887/
Feature of Fabrics
http://www.agonswim.com/fabrics/fabricInformationGuide.cfm
Brands of Fabric and description
http://www.swimmer.com.au/swimwear_fabrics.php
Lycra Features & Composite of the Tri Suit in Market
http://www.xtri.com/tri_tech_display.aspx?riIDReport=3017&CAT=9&xref=xx

I checked the entry level triathlon suit from both ORCA and 2XU. Seems like both are using 80% nylon and 20% spandex. Same as what my supplier had quoted me. Higher end models seems to have a 3:2 ratio of polyester/nylon(60%) to spandex(40%).

Common use of Polyester: Jerseys, Dry-Fit Tees, Compression Tights
Common use of Nylon: Rashguard and Tri Suit. More water sports.

Now i also know why my running jerseys/race tees tends to smell after i wore them for like 2 years. As downside of polyester is odor retention..

Lastly, i learn this from my supplier, that there is weight classification of nylon spandex fabric. The can range from 200-330g / m2(squared) The heavier the weight, means more dense the material is. Similar to the DPI for printer, the denser it is, the less breathable the material is.

Seems like the lighter class is used mainly for cycling tights by my supplier, mid class is used for tri suit while heavy class is used for ice skating.. I never knew ice skater wear lycra too! haha!


The chemistry is killing me
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MIL: Man In Lycra - Suppliers

Begin my sourcing for sports apparel after i discovered China's wonder of manufacturing / copying. Found 2 suppliers who are able to do small quantity orders and been working with them since early July. These are the few items which i enquire on, Triathlon Suit, Cycling Jersey and Cycling Bib/Tights. I was actually inspired by this on-line shop's venturing into cycling wear. Read Here.

I started off without any purposeful objective. I just ask random questions like their prices and MOQ. Slowly i grew more interest in the features of the jersey like the Silicon Band and type of zips. i started to look at some 'genuine' cycling jerseys and came out with my KPI for a good jersey.
I have noted that that silicon band had became a 'premium' feature of a cycling jersey which i made it my must-have feature on my jersey.

Next is the type of zippers that they provide. Few terminology here: Open Zip, Half Hidden Zip and Hidden Zip.

Right to Left: Open Zip, Half Hidden Zip and Hidden Zip.

Open Zip: Basically, the zip itself is exposed. Length comes in 1/4, 1/2, 3/4 and Full Length. Can come with locking system.
Half Hidden Zip: Same as Open Zip, except a flap is sewn on to cover the zip.
Hidden Zip: a much narrower zip which requires much lesser fabric to cover up. However, it can go maximum up to 3/4 length.

The quote i got is decent. Hence, i requested for 2 jerseys of different size and zip. Both in base color white and silicon band on the hem. I also requested for color template to refer on. This order is from Supplier A.

However, i wonder why do i source for cycling jersey while i dont use them often, neither do i have the volume to order even 10 pieces of jersey (of same design). Thats when i start my sourcing from another supplier who provide triathlon suits. *Actually both suppliers provide all the 3 items im looking at, just varies in price.

From this supplier, i didnt specify what i want. Actually, i find it hard to continue communicate with the about the specification on Jersey and Tri Suit. Also, i limited knowledge on the fabric. Hence i just request for a triathlon suit and a jersey cycling jersey.

So excited waiting for both sample shipments to arrive. Meantime, i continue with my research on the fabric composition. Stay tuned to next post.

MAN IN LYCRA
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Malaysia Bike Trip: Planning Stage 2

Its June and its 26 more days to my Malaysia Trip!

Milestone for this month
3rd June: My Road Bike is built
12th June: Malaysia Day Ride
13th June:
Trip Update Email to all participants

• Things to Bring
• Itinerary
• Route Debrief
• Key Pointers

18th June: Meet Up with Xue Ying to brief on the support car route to take.
JB ambulance 07 333 1 999
Spore ambulance + 65 8228 0955, + 65 6255 4434 : They do casavac back to SG.

19th June: Short training session, 6 laps coastal at 25-27km/hr

Will do the following for the next few days prior to the trip

20th June:
Trip Update Email to all participants

• Edited Version of previous email
  
• Plotted Route with expected timings
• Contingent for Wet Weather
• Emergency Numbers
• Confirmation and Details on Bag Deposit

24 & 25th June: Bag Deposit Day
26th June: Set off!!

Malaysia Bike Trip: Planning Stage 1

I wanted to do a Malaysia riding trip before in enter work life. The sudden inspire is from my group of secondary school teachers whom recently got their bikes and made a day trip there (with less than a week of planning).

I can across this blog PedalDamnIt, by late Ben Mok, and read his 14 days journey from Thailand to Malaysia. I felt more motivated and the trip i intend to do, is definitely do-able. I decided to start off with a 3D2N trip in Malaysia. Not cycling everyday, just cycle to and fro Sedili Kechil from Pengerang. It should be able to give me a feel of how is it like riding in Malaysia.


This is the route we will be taking. Few consideration i made before deciding on the end point of the route.

1) The route got to be of a certain distance which i feel that more than 60km, will be an achievement for most of us.
2) No Stay in Desaru as we stayed there for race last year..
3) The place we staying in got to be of certain standard. At least some sceneries and beach for us to enjoy the getaway.

Managed to find this resort, Tanjung Sutera Resort and photos of its suites.

Distance is about 100km from Pengerang *Checked
No Desaru *Checked
Looks up to standard and a decent place for weekend getaway *Checked

As i mention previosuly that i yet to been to Malaysia via Pengerang Jetty. I held a 1 day Malaysia Cycling Trip to check out the route. At least know how to get to Renggit and highway 90.

Corresponding with the resort management is a pleasant experience. In fact, i started sending my enquiries to them since 12th April. Starting with more information about their resort, where i get link of the resort photo album. I then moved on to the available dates that is available for us.

Organizing a trip for more than 10 pax is tricky, i need to get the available dates of everyone. When Wilson ends his attachment? When Coach is able to take leave and not clash with her camps? When are the rest of the graduated guys entering army? When is Squid's mom free, etc..

For the army guys are filled with uncertainly of their enlistment date. Although im very sure it wouldnt clash with my trip, thanks to the YOG. I had the same anxiousness when im at their age, scare to commit to any trips till they are sure of their enlistment.

When all is set, I booked 12-14th June. The resort send me an email telling me, that the dates i wanted, will be occupied by their military troops. So well, we postpone it another 2 weeks back, mark it on the 26-28th.

Maybe its a blessing in disguise that the military troops took my initial slot. Push back further 2 weeks, allowed Patricia to join us for this trip, Xue Ying able to send the 'twins' off for their oversea trip. I get to take my time to take up external papers to prepare for my future job. Thankfully, i made good use of these 2 weeks.

Below is the milestone of the planning stage 1 as i will be busy with my exams. From 6th May to 19th May

Early April: Planned for Trip, research on route, resorts and read blogs
12th April:
Correspond with Tanjung Sutera Resort Management.
Gotten layout of resort, and photo album link.

18th April:
Initial dates are set on 12-14th June. Suite #6, 17, 18
Suite #6: S$75 per PAX
Suite #16 &17: S$65 per PAX
All meals will be provided. Breakfast, Lunch and Dinner
Breakfast is with a local dish ( eg nasi lemak ), bread on toast,cereal, coffee, tea.
Lunch and dinner would typically be rice, 1 chicken dish, 1 fish dish,2 vege dishes, soup, fruits, cordial drinks.

22th April: Initial dates taken by Military Troops
3rd May:
Finalized date are 26-28th June. Suite #6, 7, 16, 17. Room Plan out.
Deposit of $800SGD Paid

6th May - 19th May: SIM Exam

1 Day Malaysia Road Trip

I am planning for a 3D2N cycling trip in Malaysia, South Eastern Coast area. As I never cycled in Malaysia before (other than triathlon races). I planned a 1 day cycling trip to familiarize with the sequence of events I'm expected to experience for the trip.

Below is the route i planned. Total 70km

Time: 0700
Venue: Changi Jetty
We meet at Changi Jetty. All are on time, we managed to get the 0730 slot. Only then, i knew that the service actually starts as early as 7am!!

Boat ride is comfy, i actually expected the bikes to be slotted in between the seats. Then i noticed that there are enough space for the bikes. The boatman is also very professional, he knows how to plane the bikes. Further more, he placed a water jelly can to compact the bikes. No personals KIA during boat ride!

Time: 0830
Venue: Pengerang

Finally, we reached Malaysia's Jetty. Road is long and quiet. But not to be deceived by the surrounding, pit holes and cracked road surfaces are BIG and DEEP!! Managed to capture a picture using my N82. Our pace is 28-30km/hr. Pace fluctuates with the excitement..

Time: 0930
Venue: Renggit Town
BREAKFAST!!! Damn I'm really hungry, everyone is HUNGRY! Coach had already cycled 50km as she cycled from her place to Changi Jetty.

Some how my Wan Ton Mee picture is missing. I'm so hungry, that i ate the Mee before i took picture of it.

Time: 1000
Venue: Renggit to Highway '92'
DAMN! we took the wrong highway! Highway 92 is freaking busy and FAST! Cars are speeding at a speed i yet to witness in Singapore before. We are being honked like dogs, felt as thou we are pests on the road. As the stretch is very stressful and sun is out. Temper and heart rate had raise quite a bit.

The stretch is not that long, about 28km. But somehow is feels very tiring. Maybe we need to constantly check our rear for projectiles.

By the time i realized its not the highway as planned, we just continued with it. Finding it quite a chore to U-turn back.

Despite the suffering we had, at the start of the highway is good. We get to see plantations. road is really straight and long~ Really Long~ Road condition is much better as compared to the town area.

Time: 1130 (estimated)
Venue: Petrol Station (Highway 92)
We reached a Petrol Kiosk. I remember this kiosk was mention in Ben Mok's PedalDamnIt blog post. A common landmark used by him. At this kiosk, i asked the attendant on how to get from Highway 92 to Highway 90. As taking the same route back, will be too stressful me and tedious for Yan Ling to continue. We cycled about 48km already from Jetty. Considering such a short distance, few of us are tired out.

After 10mins of Duck and Chicken conversation. I finally get my bearing right!! Thats the good news. Bad news is, i decided to take the highway 90 back. Its a longer loop to get back to Renggit, but i figured that i will be less stressful for us.

From the conversation, i also learned that highway 92 is the 'new' highway while highway '90' is the old one which lays beside the coastal area (cant see the sea thou)

Time: 1200 (estimated)
We left the kiosk. I head out on the direction that the attendant instructed me. The road is awfully familiar! Yes, its the route that the bus took when we are heading to Desaru. We get to pass by this 'Sports Institute' or University/School (not really sure what is it).

The keyword i had in mind is to get to Tg Balau. A roundabout where head north will be towards Sedili Kechil (our resort town). To the East, will be a rest stop (based on what Nich Mok shared with me) To the South, will be back to Renggit Town. The north-south road is HIGHWAY '90'

I dont think there is any picture till we are back to Pengerang Jetty. Few of us who are accompany YL are tired, or at least i am! Cycling at 20-22km/h, still get to see her panting heavily. I cant help but to cycle near her, providing my moral support through blue tooth. We are now almost 80km. I planned and assured YL that it will be a 60km journey of 40km easy ride. I'm very sure this trip had craved a deep scar within her, traumatized her badly.

We hit the L Bend, suggesting that we are 6km away from Renggit. More shady vegetations are along the road. Cant wait for the coffee shop!!

Time: 1300 (estimate)
We reached Renggit. Coach, in front of us, ordered 100plus for everyone of us. YES WE NEED IT!! No lunch, just a short water and heat break. Its to prevent us from getting cool down and lethargic for the next 18km back to the Jetty.

Journey back to jetty seems rather long, unlike what we experience in the morning. Morning's, 27-30km/h compared to Afternoon's 22-25km/h. I can feel the heat scorching my forearm. REALLY, ITS INTENSE!

Time: 1500
YES we are back! Under the shade, body temperature slowly drop. All of us cant help but to just 'stone'. PICTURE TIME

My learning experience shall end here. Back to drafting the key points for the actual trip!
I JUST CANT WAIT FOR IT!


Red and White
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Jamis Xenith Comp

	Frame	Jamis Xenith Comp Carbon
	Fork	Jamis Xenith Comp Carbon
	Rear Shock	N/A
	Rims	Fulcrum Zer0
	Hubs	Fulcrum Zer0
	Spokes	Fulcrum Zer0
	Tires	Panaracer Extreme Evo3
	Pedals	CrankBro Eggbeater (Chromo)
	Crank	Ultegra SL 10spd (165mm)
	Chain	Ultegra 10spd
	Rear Cogs	Ultegra 10spd
	Bottom Bracket	Ultegra 10spd
	Front Derailleur	105 10spd
	Rear Derailleur	Ultegra 10spd
	Shifters	105 10spd
	Handlebars	FAS K Force (42cm)
	Stem	EA30 (110mm)
	Headset	N/A
	Brakeset	Ultegra SL 10spd
	Brakelevers	Ultegra 10spd
	Saddle	Fizik Pave
	Seat Post	EC70
	Sizes	48cm
	Extras	Look CX4

Got this bike for its wheels and group set. Will be shifting them to my upcoming bike project. Nice frame, in very good condition. Abit disappointed with the configuration of the group set and length of stem.. The rest are good.