This Sunday took bus which was orgainised by Alvin again to Port Dickson International Triathlon race. This was my third time doing this PD triathlon, being year 2008 was my maiden OD in PD.
Previous year official timing:-
yr 2008 - S40.06, B1.33.10, R 1.08.37 = Total time 3hr. 21min 53sec.
yr 2009 - S45.55, B 1.21.57, R 0.57.03 = Total time 3hr. 09min 32 sec. (Target achieved <3hr 10min). I could recall the sea was rough and current was strong in year 2009 due to over night rain and storm; that was why the swim timing was 6 min slower than 2008.
This year I was aiming to achieve 3hr 5min. I was glad that I made it too, total timing was 3hr 03min. According to my stop watch timing (official timing not out yet) the split time was S37min, T1 4min; Bike 1hr 22min, T3 min, R56min = 3hr 03min. Personal best time for this race. I was very satisfied with this race firstly I have achieved my performance goal; that was to clock below 3 hr 5 min; secondly this was the second time I have improved my timing significantly, thirdly I could see that my swim time has improved too. This one and half year YF swim training does help.
I have already set next year target which is to achieve sub 3; to shave off 4 min. Quite a challenge, I guess. Hopefully 3.03 is not my plateau timing as age catching up. :) Mathematically looks possible; shaved 12min last year, shaved 6 min this year and next year shave 3 min. Alas; endurance race performance goal does not work this way. :)
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Showing posts with label Triathlon. Show all posts
Showing posts with label Triathlon. Show all posts
Monday, July 26, 2010
Sunday, September 13, 2009
13th Sept 2009 Sunday - Tri factor; happy with swim timing but not wiith total timing.
Today's Tri factor race was my 2nd OD tri race for this year. My target was 3 hr 5 min, trying to shave off 5 min from the last race in July PD which I did 3 hr 10min. I was taking this opportunity to work on improving transition timing. This time I try cycling without wearing shock, and it turned out to be comfortable without it. I was planning to run trying to run without short but too fearful that I might get blister and felt it was wise not to do it during race. Have been advised that technically both transition timing can be improved without wearing shock.
Swim time - 1.5km - 40min T1 3min
Bike time - 1hr 18min T2 3 min ( some said it was 36km, my odometer registered 37km)
Run time - 10km - 1hr 3 min
Total timing - 3hr 7min; 2min off my target of 3hr 5 min, quite disappointed though but happy with the swim timing.
Next OD Tri target will be <3hr.
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Swim time - 1.5km - 40min T1 3min
Bike time - 1hr 18min T2 3 min ( some said it was 36km, my odometer registered 37km)
Run time - 10km - 1hr 3 min
Total timing - 3hr 7min; 2min off my target of 3hr 5 min, quite disappointed though but happy with the swim timing.
Next OD Tri target will be <3hr.
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Monday, July 13, 2009
12th July 2009 Sunday - Port Dickson OD Triathlon 2nd Attempt; Mission accomplished
We moved out in a 24 seaters bus organised by Alvin Ong at 9am Saturday. Arrived race site at approx 3 pm and headed up straight to collect our race pack. We stayed at Regency resort, the room was mansionette apartment with 4 bed rooms; thus accommodated 8 of us. We skipped carbo loading and race briefing in the evening, and went to have our own carbo loading in a restaurant nearby the hotel, and after that we went to convenient store to buy our drink and breakfast for the next morning race.
On the race day, we were greeted with an earlier morning light rain which made the weather cool, sea water cold and very choppy. Good that I had my wet suite on. We arrived race site at 7.15am, had our body-marking and some photo taking. Race started at 8am after another round of briefing. There were 5 waves, and I was in the 3rd wave. My goal for this 2nd attempt was to accomplish any timing lower than my maiden PD timing 3hr 21min, but sub consciously I was aiming < 3hr 1omin.
Wow, shaved off 11 min, I wonder if I could do the same next year; another 10min with a goal of 3hrs, perhaps, perhaps, an achievable goal ......?
I had a good race and accomplished what I came for. However strangely; somehow felt that I did not push as hard as I should have, since there was no cramp during the race and the muscle was not as tired as it should be after the race. It must be due to the phobia of having possible bad cramp after the bike run transition that I did not really pushed hard enough. I will try 70min/40km ( 1hr 10min, ave 35km/hr) next time. I also felt that I could shave off a couple of minutes from the T1and T2; will work on it. Glad that most of us have improved our timing from the previous time.
We had buffet lunch in the resort and left for home at 3 pm after loading up our bike; yes back home to prepare and looking forward to my next tougher race Desaru HIM (2 time of this OD race) on 1st Aug with the a goal of 6hrs 20min (2x 3hr 10min)????
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On the race day, we were greeted with an earlier morning light rain which made the weather cool, sea water cold and very choppy. Good that I had my wet suite on. We arrived race site at 7.15am, had our body-marking and some photo taking. Race started at 8am after another round of briefing. There were 5 waves, and I was in the 3rd wave. My goal for this 2nd attempt was to accomplish any timing lower than my maiden PD timing 3hr 21min, but sub consciously I was aiming < 3hr 1omin.
Swim leg (1.5km)
Initially, I thought I have swam badly and quite disappointed that I took 44min to finish the swim. Last year with breath stroke I did 40min, but this year, with FC and after all the training with YF, did a miserable 44 min. Further more, it was unusual that my "visual navigation system" was malfunctioning; I swam zig zac in my return lap, totally could not get my direction correct, I believe I have swam longer distance than any other. However after the race, learnt from most of our guys that they did not do better either, most swam 5 to 10 min longer than their last year swim timing; and many lamented and blamed the choppy water.
Bike leg (40km)
I enjoyed the bike leg, did push myself quite a bit, I thought. My timing was 1hr 22min, 11 min better than last year. I have aimed to complete the 40km by 1hr 20min, that was ave speed of 30km/hr. The bike's rolling hill route was the same as last year. Felt that my training at Mandai Rd -Yishun Rd loop did help in preparing this race.
Run leg (10km)
The run route was different from last year; where we ran on the flat high way with the blazing hot sun above our head, an initial part of the bike route. But yesterday's route was actually the old route which was hilly, more cooling with a lot of shade even if the weather was hot. Thankfully the weather in the morning was good and overcast right thru my run leg. Clocked 55min as compared to last year 70min, though felt that the distance was not exactly 1okm.
Timing:-
swim 44min,
T1 6 min
Bike 1hr 22min
T2
3 min
Run 55min
Total = 3hr 1omin (last year 3hr 21 min)
Initially, I thought I have swam badly and quite disappointed that I took 44min to finish the swim. Last year with breath stroke I did 40min, but this year, with FC and after all the training with YF, did a miserable 44 min. Further more, it was unusual that my "visual navigation system" was malfunctioning; I swam zig zac in my return lap, totally could not get my direction correct, I believe I have swam longer distance than any other. However after the race, learnt from most of our guys that they did not do better either, most swam 5 to 10 min longer than their last year swim timing; and many lamented and blamed the choppy water.
Bike leg (40km)
I enjoyed the bike leg, did push myself quite a bit, I thought. My timing was 1hr 22min, 11 min better than last year. I have aimed to complete the 40km by 1hr 20min, that was ave speed of 30km/hr. The bike's rolling hill route was the same as last year. Felt that my training at Mandai Rd -Yishun Rd loop did help in preparing this race.
Run leg (10km)
The run route was different from last year; where we ran on the flat high way with the blazing hot sun above our head, an initial part of the bike route. But yesterday's route was actually the old route which was hilly, more cooling with a lot of shade even if the weather was hot. Thankfully the weather in the morning was good and overcast right thru my run leg. Clocked 55min as compared to last year 70min, though felt that the distance was not exactly 1okm.
Timing:-
swim 44min,
T1 6 min
Bike 1hr 22min
T2
3 min
Run 55min
Total = 3hr 1omin (last year 3hr 21 min)
Wow, shaved off 11 min, I wonder if I could do the same next year; another 10min with a goal of 3hrs, perhaps, perhaps, an achievable goal ......?
I had a good race and accomplished what I came for. However strangely; somehow felt that I did not push as hard as I should have, since there was no cramp during the race and the muscle was not as tired as it should be after the race. It must be due to the phobia of having possible bad cramp after the bike run transition that I did not really pushed hard enough. I will try 70min/40km ( 1hr 10min, ave 35km/hr) next time. I also felt that I could shave off a couple of minutes from the T1and T2; will work on it. Glad that most of us have improved our timing from the previous time. We had buffet lunch in the resort and left for home at 3 pm after loading up our bike; yes back home to prepare and looking forward to my next tougher race Desaru HIM (2 time of this OD race) on 1st Aug with the a goal of 6hrs 20min (2x 3hr 10min)????.
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Monday, March 23, 2009
22nd Mar 2009, Sunday, Aviva 70.3 Ironman-My Very first Ironman Race Marred By Metal Thumb Tacks Sabotage
Today was The Big Day which I have been looking forward to. Since last year I have been preparing hard for this race. BUT, but, alas it was marred by metal thumb tacks saga which caused the tyres of 30 to 40 triathletes to be punctured and I was also a victim.
My front tyre was punctured after my first loops and it happened when I was turning from Fort Rd to the East Coast Service road approx at 28km mark, 10.05 am. Not too sure when and where my tyre was "stung" by the thumb tacks. I got down from my bike and attempted to fix the tyre myself on the slightly-muddy pavement which caused some hazard to the on-coming bikers as the service road was quite narrow. I have not replaced a puncture tyre before (this was something I need to learn to do it quick), so this would be a trial and error; and gosh I was wondering how long would I take; and even if I have replaced, the small portable air pump would not build up enough pressure on the tyre. I remembered the Bike aid was near the U turn 1.5 km away, so I decided to push my bike. This intital ordeal cost me approx 15 min.
While walking my bike, I noticed there were several triathletes were of the same fate. I met 2 triathletes. One of them showed me a metal thumb tack which I threw it away after took it to have a look, but he picked up and lamented "hmm, I must keep it as "souvenir". I guessed he must be keeping it to remind himself what caused him to drop out this race. Both of them felt relief when I reminded them that we could get help near the U-turn point at T1 which was approx 1.5 km away. Walking our bikes along this service road was an hazard and had to do it slowly because some bikers were very fast on this narrow service road.
At the bike aid centre there were already 6 to 7 bikes with the same fate waiting to get their tyres fixed. One who had already done 2 laps shared his sorrow with me that his tyre got puncture after each lap. One caucasian was so disappointed and decided not to continue the race at all. Most of the victims managed to spot the thump tacks on their tyres.
The mechanic who replaced a new tube for me looked stunned seeing those punctured tyre. After he put back my wheel, the tyre went flat again. Immediately he did all over the procedure to replace another new tyre before he found a second thump tag metal nail which he missed it when replacing the first tube. After he had completed fixing my tyre, it was already approx 10.40am (35min was wasted); could I be back from 2nd lap by 11.15am, the 2nd lap cut off time. Not a chance! I reckoned; even an elite could not do consistent 60km/hr; I felt a sense of unfairness at this juncture about the 2nd lap-11.15am-cut off time for the triathletes, because we started off at different time and wave, and mine was the last wave at 7.40am, 30 min after the 1st wave. Front wave had all the advantages if were a victim. After all the written rule was to finish 1.9km swim by 70 min, and finish swim-and-90km bike by 5 hrs. I felt that the organiser should stood by the rule and not impose cut off time on 2nd lap; and let us attempt to complete swim-and-bike within 5 hrs time frame. Their reason was that they had to reopen up the high way, but the high way was closed till 2 pm. Anyway who would know or anticipate this sabotage would happened.
I got back at 11.40am and was directed into the transition area to prepare the running leg. Feeling disappointed and frustrated, I thought of giving up the race and quit the 21.1km run ( 3 x 7km loop) altogether, but somehow my sub-conscience and determination told me to carry on and continue I did, see myslef crossing the finishing line. I was glad, no regret to do the run leg, it was fun especially near the starting/finishing line. It was like carnivals, spectators cheered you on by calling your name and most importantly Lucille was there motivating and encouraging me to strive on; snapping shots for me and cheer me on. On my third lap I took a candid shot, graping her for a kissssss.......... hahaha....!!!
So, I definitely did not qualify to be called a 1/2 Ironman, then maybe called a 1/3 Ironman or 0.45 Ironman. Haha!! Well, it does not matter really. Most importantly I have learned many lessons from this race, know my weakness, and knowing I can over come frustration and disappointment to continue and "complete" this race. More over, I should be considered fortunate because I did my run leg and cross the finishing line. There were those, read from the media; whose tyre got punctured in each bike lap and end up walking back from 72km mark, and there was one whose tyre punctured only after 3.5km into the 1st lap and decided to stop his race totally, and even one lady elite's race was ruined by this sabotage. No one could tell what would happen even if I had a chance to do my third bike lap. I think most importantly was that at the end of the day, I did enjoy this race, so was Lucille who was proud seeing me got the courage to prepare and took part in this Aviva 70.3 Ironman, which logo exclaimed, "Life. Take it on". The good news; it is confirmed Aviva 70.3 Ironman will stay in Singapore again next year and you bet I will be at the starting line again.
.
My front tyre was punctured after my first loops and it happened when I was turning from Fort Rd to the East Coast Service road approx at 28km mark, 10.05 am. Not too sure when and where my tyre was "stung" by the thumb tacks. I got down from my bike and attempted to fix the tyre myself on the slightly-muddy pavement which caused some hazard to the on-coming bikers as the service road was quite narrow. I have not replaced a puncture tyre before (this was something I need to learn to do it quick), so this would be a trial and error; and gosh I was wondering how long would I take; and even if I have replaced, the small portable air pump would not build up enough pressure on the tyre. I remembered the Bike aid was near the U turn 1.5 km away, so I decided to push my bike. This intital ordeal cost me approx 15 min.
While walking my bike, I noticed there were several triathletes were of the same fate. I met 2 triathletes. One of them showed me a metal thumb tack which I threw it away after took it to have a look, but he picked up and lamented "hmm, I must keep it as "souvenir". I guessed he must be keeping it to remind himself what caused him to drop out this race. Both of them felt relief when I reminded them that we could get help near the U-turn point at T1 which was approx 1.5 km away. Walking our bikes along this service road was an hazard and had to do it slowly because some bikers were very fast on this narrow service road.
At the bike aid centre there were already 6 to 7 bikes with the same fate waiting to get their tyres fixed. One who had already done 2 laps shared his sorrow with me that his tyre got puncture after each lap. One caucasian was so disappointed and decided not to continue the race at all. Most of the victims managed to spot the thump tacks on their tyres.
The mechanic who replaced a new tube for me looked stunned seeing those punctured tyre. After he put back my wheel, the tyre went flat again. Immediately he did all over the procedure to replace another new tyre before he found a second thump tag metal nail which he missed it when replacing the first tube. After he had completed fixing my tyre, it was already approx 10.40am (35min was wasted); could I be back from 2nd lap by 11.15am, the 2nd lap cut off time. Not a chance! I reckoned; even an elite could not do consistent 60km/hr; I felt a sense of unfairness at this juncture about the 2nd lap-11.15am-cut off time for the triathletes, because we started off at different time and wave, and mine was the last wave at 7.40am, 30 min after the 1st wave. Front wave had all the advantages if were a victim. After all the written rule was to finish 1.9km swim by 70 min, and finish swim-and-90km bike by 5 hrs. I felt that the organiser should stood by the rule and not impose cut off time on 2nd lap; and let us attempt to complete swim-and-bike within 5 hrs time frame. Their reason was that they had to reopen up the high way, but the high way was closed till 2 pm. Anyway who would know or anticipate this sabotage would happened.
I got back at 11.40am and was directed into the transition area to prepare the running leg. Feeling disappointed and frustrated, I thought of giving up the race and quit the 21.1km run ( 3 x 7km loop) altogether, but somehow my sub-conscience and determination told me to carry on and continue I did, see myslef crossing the finishing line. I was glad, no regret to do the run leg, it was fun especially near the starting/finishing line. It was like carnivals, spectators cheered you on by calling your name and most importantly Lucille was there motivating and encouraging me to strive on; snapping shots for me and cheer me on. On my third lap I took a candid shot, graping her for a kissssss.......... hahaha....!!!
My approx. break down time:-
(My age grp wave started at 7.40am;start 1.9km swim-63min),T1-7min
(8.50am) - start my 1st bike lap - 75min>
(10.05am)-seek help, fixing punctured tyre - 35min
(My age grp wave started at 7.40am;start 1.9km swim-63min),T1-7min
(8.50am) - start my 1st bike lap - 75min>
(10.05am)-seek help, fixing punctured tyre - 35min
(10.40am)- start my 2nd bike lap -65min> T2 - 5min
(11.50am) - start my 21.1km run leg - 2hr 36min
(2.26pm) - cross the finishing line.. Total time = 6 hrs 46mins.
(11.50am) - start my 21.1km run leg - 2hr 36min
(2.26pm) - cross the finishing line.. Total time = 6 hrs 46mins.
Post mortem of this race:-
Swim leg - 1.9km. ----- the swim was tough for me as this was my first time doing 1.9km sea swim. As I was still brushing up my front crawl and would got my self very tired if I were to do front crawl, hence I decided to swim breast stroke. I swam 90% breast stroke and the 10% front crawl was to kill monotony and hoping to gain some timing. Doing breast stroke was good and also been advised by YF coach to stay on course to avoid wasting time because doing front crawl would made me swayed off course. This strategy would ensure me to finish the swim within 70min, and I did it in 63min. However 63min in the sea has made me exhausted and made biking very difficult. I knew swimming was something I must improve tremendously if I want to do Full IM, more 70.3 or OD tri with good timing and to stay strong for the next 2 legs. No worry, I have joined YF to take care of this and YF Coach Lim is responsible to ensure that I improve in my swimming, of course I have to do my part. The swim was tough especially when swimming back to the coast bscause of swimming against the choppy current which pushed me out of the sea. I was glad that I made the cut.
Bike leg --- supposed to be 3 laps,90km ---- did only 2 lap, 60km. To me the bike route was tough, perhaps it was because my first time and inexperience. I noticed that my first lap timing was slow, 75 min for 30km. My chain came off at approx 8km mark and wasted some time fixing the chain. When I was about to speed off after fixing the chain, I stopped to be a "Samaritan" lending my pump and assisted a cyclist to inflat his flat tyre. I pity this guy as I overtook him, his tyre did not last long despite my help (I believed he was a thumb tack victim too as he mentioned to me that his tube was new, wow imagined he had to push 8 km back to starting point). All in all I could have wasted 10mins.
Swim leg - 1.9km. ----- the swim was tough for me as this was my first time doing 1.9km sea swim. As I was still brushing up my front crawl and would got my self very tired if I were to do front crawl, hence I decided to swim breast stroke. I swam 90% breast stroke and the 10% front crawl was to kill monotony and hoping to gain some timing. Doing breast stroke was good and also been advised by YF coach to stay on course to avoid wasting time because doing front crawl would made me swayed off course. This strategy would ensure me to finish the swim within 70min, and I did it in 63min. However 63min in the sea has made me exhausted and made biking very difficult. I knew swimming was something I must improve tremendously if I want to do Full IM, more 70.3 or OD tri with good timing and to stay strong for the next 2 legs. No worry, I have joined YF to take care of this and YF Coach Lim is responsible to ensure that I improve in my swimming, of course I have to do my part. The swim was tough especially when swimming back to the coast bscause of swimming against the choppy current which pushed me out of the sea. I was glad that I made the cut.
Bike leg --- supposed to be 3 laps,90km ---- did only 2 lap, 60km. To me the bike route was tough, perhaps it was because my first time and inexperience. I noticed that my first lap timing was slow, 75 min for 30km. My chain came off at approx 8km mark and wasted some time fixing the chain. When I was about to speed off after fixing the chain, I stopped to be a "Samaritan" lending my pump and assisted a cyclist to inflat his flat tyre. I pity this guy as I overtook him, his tyre did not last long despite my help (I believed he was a thumb tack victim too as he mentioned to me that his tube was new, wow imagined he had to push 8 km back to starting point). All in all I could have wasted 10mins.
My cramp on my left quad set in during the 1st lap bike (it must be my exhaustion in the swim), and of course 2nd lap could be worst if not for the 35min break to fix my tyre. Anyway I believed bike leg timing would also be well taken care of if I train more in swimming and attend YF class diligently.
Run leg 21.1km ---I was not happy with the timing, 2 hr 36min for 21.1 km and I pondered the timing could have been much worst if I had done the 3rd lap bike leg. Anyway, I know that improvement can be made in this run leg since my base is running. 
Overall, I did enjoyed this run, drink support was excellent, it was fun and interesting even though it was very hot during my 2nd and 3rd loops as it was already noon time. The weather was so hot that I just shower myself with the cold water at every water point during the last loop. At the very last water point, 1.5 km way from finishing point, I took out my cap and just stood still to let the volunteers shower me with many bottles of cold mineral water, and guessed what! these guys really enjoyed seeing me soaked.......!!
Finally I crossed the finishing line 6hr 46min, by timing I did achieve my set-target of finishing below 7 hr, but technically I did not complete the full course of Aviva 70.3 Ironman which was 1.9km swim, 90km bike and 21.1 km run.
So, I definitely did not qualify to be called a 1/2 Ironman, then maybe called a 1/3 Ironman or 0.45 Ironman. Haha!! Well, it does not matter really. Most importantly I have learned many lessons from this race, know my weakness, and knowing I can over come frustration and disappointment to continue and "complete" this race. More over, I should be considered fortunate because I did my run leg and cross the finishing line. There were those, read from the media; whose tyre got punctured in each bike lap and end up walking back from 72km mark, and there was one whose tyre punctured only after 3.5km into the 1st lap and decided to stop his race totally, and even one lady elite's race was ruined by this sabotage. No one could tell what would happen even if I had a chance to do my third bike lap. I think most importantly was that at the end of the day, I did enjoy this race, so was Lucille who was proud seeing me got the courage to prepare and took part in this Aviva 70.3 Ironman, which logo exclaimed, "Life. Take it on". The good news; it is confirmed Aviva 70.3 Ironman will stay in Singapore again next year and you bet I will be at the starting line again.
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