MTB rocks: My OCBC Cycle Singapore 2012

Today's OCBC Cycle Singapore 2012 should have been my first road bike race but last week's Singapore Duathlon took advantage. However I would be enjoying the traffic free experience in express way in this race. So I paid for the road closure fee for a ride.

I woke up at 4:00am in the morning: it should not be a problem, it was just 1 hour earlier than my normal schedule. I have been training in the early morning for over a year since I committed my after work time to my children and family. I rode to the event site (F1 pit building) through Ubi, Gaylang and Kalang. I rode this 18km route with leisure and the average HR was just 105bpm, fell below the minimum training zone. The early morning traffic was light. Only in Gaylang, didn't know why driver's driving much wildly.

I reached F1 pit building at 6:00am.There already a lot people but organized orderly. People were queuing from Raffles Boulevard and moving to the start line in front of Pit Building. It took us about 10min reach the waiting area. I was allocated in starting wave D, and took another 15min to start (at 6:45am).

People here riding with all kinds of bicycle, road, hybrid, folded, MTB like me, I was not alone.
It was a unique experience when I rode passed starting line, just like being released from the deep sea, felt freed. The beginning of the route was not so easy for the beginner. There was a lot of loops and turns in the first 4km. People need control with care, especially when overtaking. The first accident happened around 3km mark at Marina street. A collision occurred at left side. But luckily the rider was fine and get back soon. Many rider stuck for this accident due to the narrow lane of this part.
After diverted to ECP, all was better. The road was wide and flat. We roared down Benjamin Shears Flyover in 45kph speed. My target was to maintain >25kph through out the race and kept HR below 160bpm because I didn't want it impact next week's training. But in ECP soon I found 25kph too slow and kept pedaling until feeling my feet could hardly stick on the pedals. So I geared up and reached to ~30kph and my HR fell to right ~160bpm. I kept this speed throughout the ECP part except the accident parts. The most serious accident took place just before the turing point in ECP. The ambulance was coming and saw blood on the road and the rider was in coma. Hope he would be fine. After the turning point, we were diverted to the narrow lane of ECP service road. because I had smoked a lot of rider in ECP, my journey in ECP service road was much smooth. There was no big turns, only the big slop when we backed to the Benjamin Shears Flyover, some people even got off the bike and push. I saw several rider run with  their bike. Down from the BSF was another enjoyable experience of 45kph! After a few turns I crossed the finish line. I crushed the race with my old MTB again, with a average speed of 26.2kph. I reached ~30kph in 30km long ECP. The old MTB made a new record!

BTW, My Garmin and iPhone (Runkeeper) recorded the route 37.25km and 37.35km respectively, despite the official anouncement 39km.
I rode back home through the same route, surprisingly, my HR only scored 123bpm with slightly higher speed than out. My aerobic capability was much better since I implement MAF training.

Combining Auto Multi-sport with Auto Lap setting: A good way to record Triathlon and other multi-discipline sports with Garmin Forerunner 305

Before I began to play triathlon, I only use Garmin Forerunner 305 recording single workout like running and cycling. Garmin did provide the function for multi-discipline sports recording, with its Multi-sport feature (p28 user manual). As the manual tells, there are two way to record multi-sport workout. One is manual and another is auto ( p29 user manual ). In both features you can set as many sports legs as possible. Transition time will be recorded if you select "INCLUDE TRANSITION" in Auto Multi-sport feature. It will not be displayed in "HISTORY" part of the watch, but in Garmin Training Center. Like illustrated below(fig1 is manual Multi-sport, fig2 is Auto Multi-sport), manual transition will not be displayed. Please note that the only place you could view transition time is in GARMIN TRAINING CENTER, only when you record in AUTO MULTI-SPORT feature with " INCLUDE TRANSITION " option.

fig1. Manual record

fig2. Auto record

Unfortunately, GARMIN CONNECT does not support multi-sport workout display, so you might find the Duathlon I participate yesterday was divided into 3 workouts: 10k run, 36.6k bike and 5k run. Nor did other sites like RUNNING AHEAD, DAILY MILE, ENDOMONDO, and RUN KEEPER.

From any aspects, Auto Multi-sports is the first choice for tri-s over manual. And further more, lt could be integrated with Auto Lap feature of Forerunner 305, so not only each leg, but also each lap or split will be displayed. Here goes the settings:

1. Set Auto Lap in each sport:

1.1 Running

Main manual-->Settings-->Running-->Use This Sport

Main manual-->Training-->Training Options-->Auto Lap-->(Then do as you want, lap by distance, position)

1.2 Biking

Main manual-->Settings-->Biking-->Use This Sport

Main manual-->Training-->Training Options-->Auto Lap-->(Then do as you want, lap by distance, position)

1.3 Other

Main manual-->Settings-->Other-->Use This Sport

Main manual-->Training-->Training Options-->Auto Lap-->(Then do as you want, lap by distance, position)

2. Enable Auto Multi-sport:

Main manual--> Training--> Auto Multisport-->Set legs, include transition
3. Start Auto Multi-sport:

Main manual--> Training--> Auto Multisport-->Start Auto Multisport

4.End Auto Multi-sport:

Main manual--> Training--> Stop Auto Multisport

You might also press LAP button for 3sec to end the workout.

I verified the setting in yesterday's race, very convenient and effective. Please note that swimming could not be accurately recorded by Garmin GPS watches if wore in wrist, and Garmin Forerunner 305 is not water resistant. Please refer to DC Rainmaker's in depth review: Garmin Forerunner 305 in depth review by DC Rainmaker.

Singapore Duathlon 2012 (National Championship)

Last week I finished Sprint Aquathlon, today I'll try Standard Distance Duathlon, Singapore Duathlon 2012.
The race is held by TAS. My wave started at10am, I'v planned to complete in 3hrs: 55min for Run10km, 1hr35min for Bike36.6km, and 25min for Run5km, and 5min for T1 and T2. So my finish time would be around 1pm, and I would bike and run last 5km in hot sun between 11am to 1pm, OMG. I prayed for a cool weather but it turned out to be the opposite.

I rode my bike to the venue, because it was just 11km away. I actually rode 14km due to lost in Upper Changi Road. (My back route is much shorter via Siglap PCN) I reached to the point (East Coat Park) at 9:30am, 30min to start. I set up transition and wanted to deposit my bag, but the official told me it not available. So I dropped on my transition area, I should not bring hand phone and wallet with me.

Like other tri-race, each wave started punctually. My wave started 10:00am sharp. The sun was not hot then and it turned out to be a nice run. I'v kept my planned pace steadily throughout the leg. Barefoot run in ECP morning was cool, the road surface was much better than Pasir Ris Park. I had no problem finish it in a time of 56:26 (official timing was 57:45), only problem was the HR hit 173bpm, 15bpm higher than planned, perhaps due to hot weather and I had rode 14km before the race.


After first leg the weather became hot, guess 30deg+. I could easily maintain a 24kph speed in the first half. As I rode on MTB, most biker could easily smoke and lap me. Due to aero deficient, I would always slow down in the out part on East Park Service Road, the wind was quite impressive. One accident I encountered at the beginning of 2nd loop, I hit on the barricade but I surprisingly get back to the race without pause. My bike was intact and I just got minor scratches on my left arm. A good lesson for my first bike race. I turned very carefully and never had problem later. Must admit, I was lucky not get hurt badly, the route was rather not newbie friendly. I was getting slower at last 2 laps, average speed <23kph. The leg was finished in 1:33:12 (official timing was 1:33:26). My average HR was still higher than planned, scored 169bpm. I was surprised to see that I maintain a HR170bpm for 2.5hrs, I guess my max HR might be higher than expected.

Hitting the barricade resulted in bruise in left arm

Before last leg I already exhausted, the temperature rose to 33deg and sun burned. When I entered to the run out zone, one official stopped me saying that barefoot were not allowed. I explained but rule was rule. I headed back and put on my bike shoes. Fortunately because I did not own a racing bike, I didn't have bike shoes either. My bike shoes were just a pair of old fashioned running shoe that worth only S$4. I used them for barefoot running transition.

This rule did not kill me but other people were not so lucky. I found on the route one barefoot runner (I met in the fisrt 10km run, he did barefoot that time) struggling walking in the hot run with his metal clipped bike shoes. It was such a torture and discrimination to barefooters. I don't see there was any advantage if a athlete choose to run barefoot! I wish TAS could change the rule next time.
With the tough weather and my depleted legs, I could only finished the 5km run in 30:40 (official timing was 30:36), 5min longer than planned. My heart rate surprisingly averaged 184bpm and hit highest to 195bpm. Does it mean I could run like a 24 year old young man? I wish it be true.

With transition time, I score 3hrs9min23sec (official timing was 3:10:31, rank 90/156) in total time. That was a medium score in my age group, according to last years record. Most people biking faster than me but killed by last 5km's death march.
9min slower, I just attribute it to the tough weather. I'm satisfied with the results. And felt grateful to my old MTB, it score 23.3kph in the race, and it only worth S$168. It did not give up after the hit, and nor punctured all the way. I'll continue to use it in my training. And should ride it in my first Standard Distance Triathlon this July.

As for the race, the organize was rather good. But I still like to recommend organizer to provide bag deposit. Not all people own a car, less privileged people could also play triathlon. Ice water in the fuel station was cool, also could consider provide sports drink because the day was hot. Last, allow barefoot run in the race, it would hurt nobody.
BTW, the medal was nice, worth collecting.

Simple Hydration handheld running bottle review

Attracted by its shape, I bought a Simple Hydration bottle via internet. The volume (13fl oz.) is desirable for a normal run ranging from 5k to 21k, as the adaption training made me rather a camel now. I don't want to carry a  fuel belt or hydration pack anymore. The design is such a minimalist way that could be easily hold by its shape. The price is not cheap, USD19.99.

The real bottle disappointed at first sight. The material and quality is not as good as Nathan fuel belt bottles (7 fl oz.) I used  before. (Left is Simple Hydration an right is Nathan in below pics)

The bottle material is much soft than Nathan. And I always wonder if it prone to be broken from the seam. Look at picture you will notice the difference of the clarity, smoothness of the material and roughness of the seam.

The feel of handheld is just OK and the natural hook shape really works and now I hold it for the weekly long run (21k+). I don't think it good idea to hook it on your belt or pants as it advertised.
The biggest problem during run is the mouth too tight so that I need to pull it out with teeth. While it never happened in Nathan before. Below picture you might notice how the mouth being bite badly by me after a 3 months use. And Nathan just as new even after 1years use. One more thing is that Simple Hydration's seal ring does not work well and tends to leak during run. I have no problem with it because I always carry plain water. Hope the manufacturer take note and improve in the future.

Lastly, Simple Hydration does not have scale while Nathan has. The scale help runner to realize how much water consumed in the run. Better to have
In summary, the design was good, the quality was poor (not as good as the handheld at the same price). If the manufacturer has change to the mainstream material, secure the cap and make the mouth easy to drink, I'll consider to buy a new one.

Meta Sprint Series Aquathlon 2012, My 1st multi-sports race

I heard Meta Sprint Series newbie friendly, so I joined  Aquathlon as my 1st race. It was sprint distance, 750m swimming + 5km run, totally manageable. My focus is to gain open water swimming experience. Because I'm now training in a triathlete way, and want to complete a standard distance triathlon (1.5km swimming, 40km cycling, 10km running) in this summer.

My wave would start at 9:20am, so I have plenty of time. Taking a cab with my wife and daughter, we reached Palawan beach 1 hour before the race. The venue was not crowded like any running race I took part before. And I have no problem find the place for boy marking and setting up my transition. I also had not much stuff in the transition area, just my running top, shades, GPS and HRM, I skipped running shoes because I ran barefoot.

The bay was calm and sun not hot that day, good for race. There still have time,  I jumped to the water to hug the water before racing with it. The bouyancy of sea water really surprised me. I had no problem floating and no need to struggle like in pool. I tested TI form several rounds until my wave assembly, make sure I would swim with the least energy today.

Each wave started very punctual, so did my wave. I queued at the back so that I would not block the fast people, and try to separate with other people. I heard people around me fighting vigorously in the water. I try to keep my own pace, that means I slowing down. And soon I did not feel people any more. As I raised my head and took a look, I found my self deviated from the route. I just kept on biasing left in the rest of the race an I think it should be accountable for the additional 2min over my budget: I should have finished in 22min according to my pool record but end up with 24:04. Before the end point I also most hit the rock outside the route and corrected by a official in a canoe. And unfortunately, when I struggled back, I cramped my left leg. I'v tried to swim in a paralyzed way to the end, didn't know if I could finish the run-- at least I didn't want to drop out in the water. Good new was I felt I could run when I stood up in the water, bad news was I was not so refreshed as I expect. Swimming did cost lots of energy even swimming in TI. I could not imagine if I swam a normal front crawl way, I should have been exhausted before running.

I thought to be the last few in my wave getting off the water. From the picture later I found the leading athlete of next wave (white cap, mine is red)had caught up with me right out of water (I finished swimming at 176 out 187 in my age group). So the transition area was empty and I saw the caps and goggles left beside my spot. I put on running top and started out. The trail leading out was quite raw and full of gravels. I tried to land softly and when I got to the road, it was my time. The track in Sentosa was great for barefoot run, so smooth and clean.

I tried to keep my HR to 174bpm as I planned. Unfortunately I could only get 4:45/km pace under such a HR. It seemed swimming had consumed quite some of my muscle glycogen. What surprised most was my HR reached to maximum of 186bpm at 1km mark when I trying to speed up to 4:00/km. Knew I could not break PB in this race, I tuned back to 4:45/km. It was quite comfortable and My HR was stable till the end. I finished 23:58, ranked 40/187, my total score also brought up to 123/187, not bad. The best parts were meeting two other barefoot runner along the route, cheered for each other; got cheered by my faithful audience, my wife and daughter at finish line. The organizer was very considerate and pull up the real line to greet every finisher at the point, making us more proud of out effort and achievement, kudos!

After the race, we began another Sunday's fun in Sentosa, a tour in Underwater World. We had a great time.

*My race results
*My certificate

East Side 50/50 Run -- 2012 New Year's Run

I took the group run organized by a group of local veteran runners to celebrate runner's new year. The route is quite near my home the 50/50 represented half road and half trail. I familiar with the road half, and trail half is rather new to me. It was a goo start for me as I plan to complete a trail race this year, in a minimalist way.

The run started from Tampines Sun Plaza Park at 7:15am, Jan 1st 2012. Some 40 runner from Pasir Ris, Tampines,Simei took part. The route headed for Tampines Eco Green first, then turned to Tampines Mountain Bike Park and Tampines Qaurry Park and back to Sun Plaza Park, total 13km, with 6km trail in Moutain Bike Park and Quarry Park.

Tampines Eco Green's trail is made of lawn. I had been there since it officially openned last year. It was a leisure to run in barefoot. But I decide not train there because I thpught hard surface would enhance the sense and feed back rather than soft surface. Anyway the 2km route is a good place to free one's feet.

I'v been Tampines Mountain Bike Park 5 year before, with mountain bike of course. This time I wore my home made huaraches to try the trail out. I saw some extreme runner ran on gravel trail with huaraches before but this time was my turn. The 4mm vibram cherry sole could only protect my skin from cutting, but could not stop the rocks "bitting" my sole. I needed to shorten my stride and increase the cadence a lot to make the landing more "soft". Though the route was only 3km (not the full one), it covered gravel trail, hill trail, water crossing, that made it a rather complete experience. Thanks to the organizer's consideration.

I'v been to Tampines Quarry Park once last year, but could not locate the trail entrance. This route is more wild and covered in deep trees. Mosquitos ambushed and tree fallen could happen at any time. The organizer also arranged a most safe and easy way, simply climbing uphill and dashing down hill, totally 1km only. I think there should be a tougher trail along the lake shore, as I dicovered last year. But it rather tough for run, because you need to find your way all along, the real meaning of trail.

On the way back, one senior runner told me that there were cheeper rubber soling sheet for sale in Singapore, near Boonkeng MRT. I'll check it out. Last 1km, I sprinted at a 5km pace to finish, forgetting to shorten straides and knee forwad, end up with metatarsal pain. This should not happend again.

The making of a marathon training plan: my 2012 SunDown Marathon plan in depth review

I'v made 24weeks training plan for next marathon.

I. Background
A marathon plan is different to 5k~21k plan because it should more emphasis on endurance training  than speed. Without strong aerobic building and energy conservation training, no one could avoid hitting the wall at the last 6 miles. Hitting the wall is mostly due to glycogen depletion or injury.

Human glycogen storage(mainly in muscle) is not sufficient for the race over 20 miles. For greater distance, after glycogen depletion, fat burning will take place as energy supply. This is less efficient energy supply so the the pace will degrade a lot under such circumstance (hitting the wall). The only way to compete in marathon race is to promote fat burning from start and conserve glycogen storage for the later usage. And the only way to train fat burning is spending great time in slow ruining (lowest heart rate zone, zone1 and zone2). The reason is when you run fast, more glycogen consumed and less fat burnt.  Nowadays most endurance training implement these so-called endurance run as the training base. A more extreme way to promote fat burning is depletion training. The endurance run is following to a depletion work out because lower glycogen storage also good to induce more fat burning. I did this in my LSD since this June: run in the morning with a empty stomach, no energy supply for more than 2 hrs. I even trained my self to 30km without energy supply. That was beneficial to my latest marathon.

Marathon is a long journey to human body. Any incorrectness in form or imbalance among the muscles would lead to injury in the race. If you have nonresistant syndromes like knee pain,lower back pain. It definitely will come after you in the race. The only strategy is to cure the injury before the race and prevent the injury. The most efficient way is post run stretch and core/ strength training.

In summary, energy conservation and injury prevention are two keys for us, the mortals to succeed in a marathon. So my major part of the training is based on aerobic build. I prefer heart rate training because it could well control the intensity of the workout and convenient to adjust in a adaptive way.  I'll continue my glycogen depletion training through out. I'll do post workout stretch after each training, and perform core/ strength training in the easy days (Monday, Wednesday, Friday). And of course, weekly training is on a "one day intense one day easy" basis. Further more, as a barefoot runner, more muscles are recruited in the run, so the "running economy" would be relatively low (compared to shod runner). So I add some plyometrics to Wednesday's easy run, trying to make some compensation.

II.Plan description
1.Pace decision:
The training is on HR basis.  Easy run/ long run/ bike will be carried in HR zone2, pace run in zone3, threshold run in HR zone4, repetitions in zone5. Marathon pace will be determined by Max Aerobic Pace in the week20's test, by refer to Daniels' pacing chart.

 2. Structure
The 24 week plan is divided in 3 phase: base, build and peak, each consists 8 weeks training. Base phase focused on endurance build (build up easy run milage ) and running economy (hill repetition). The build phase continues to build up endurance (extend long run range) and begins to improve lactate threshold (tempo run).The peak phase extends running millage to the peak level to get body adapt to the stress, and teach body to run the race pace (pace run). After 3 week's taper, then race.

Each week consists 4 day run, 1 day bike, 1 day swim and 1 day rest. The intensity is distributed evenly to void injury.

3. Situational appraisal
My latest Max Aerobic Pace predict I could run a 4:45 marathon. Let work on it.