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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