Thursday, April 17, 2008



Tribob's Bintan Training Camp
These are the other crazy people who paid to work their bodies hard over the weekend. On Saturday, the Red & Black groups rode 150km around Bintan. I was in the White group that rode 75km. A very undulating terrain of rolling hills...up, down, up, down....to Tanjung Uban to eat lunch and back to Nirwana Gardens. That's a first for me....such a long distance. Well, I survived.
Next day, we all did a trial run of the Olympic Distance triathlon. That's 1.5km swim, 40km bike and 10k run. My legs were shot by the end of the ride so I only managed to walk 1 lap of 5km. Took me 3 hrs 30 minutes. Very long. I have a lot of work to do for the next 6 weeks to get in shape.

Thursday, April 03, 2008

Cycling Route
Today we did the route in the opposite direction as we normally do. This is because of the long, long trail of trucks waiting in line to get past causeway. Last time the truck driver opened the door just barely missing us cyclists on the road. Not to mention the pollution.
I think these are all the roads we took:
Hillview Ave-Upp Bukit Timah Rd-Mandai Rd-Sembawang Rd-Canberra Road-Admiralty Dr-stopped at Blk 19 Marsiling for yummy soft boiled eggs, kaya toast, 100 plus & China Apple-then Woodlands Ave-Woodlands Rd-Upp Bt Timah Rd-Hillview Ave. 38km.
I can keep up with Buzz & Ricky on the flats. Drafting nicely with ave speed 29-32km/hr. But I get dropped on the hills. My speed drops to 20km/hr and can feel my heartrate going thru the roof. It's double whammy. Both the machine & the engine. The machine....well, I ride an old aluminium that is not as light & spiffy as their carbon fibre frames & super light wheels. The engine....my legs just aren't there yet. Dunno when either. But it's ok. At least my gearing is up to standard. I catch up with them on the flats and they don't have to wait for me.

Wednesday, April 02, 2008

Run Interval Training
This is a 20 minute session that looks very easy to do. After all, what's 20 minutes? Best part is. Consistent interval training of just 20 minutes a few times a week is probably more effective in increasing stamina & performance than hours of running at the same pace.
Well, it looks easy but I was breathless and seconds seemed like minutes when I did it today.

3 mins - easy jog warm up
3 mins - medium/fast running
60sec - walk or stretching
90 sec - fast run
60 sec - walk
90 sec - fast run
60 sec - walk
90 sec - fast run
60 sec - walk
90 sec - fast run
60 sec - walk
90 sec - fast run
60 sec - easy jog

Give it a try. Then you'll know what I mean by seconds feeling like minutes!

Seiko DM 50
Got a better metronome for exercising. I really should have done my research first. This is recommended by Danny Dreyer of ChiRunning. It has a volume control and clip-on too.