An ending. A new beginning.
Life goes on. iEnd.
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When one is feeling tired and down, sometimes one is stronger. Pulling at 35kmh seems like a breeze although I had earlier felt the legs burning. Met up with Refik and Alvin at Joyce's place and headed down to Macs to meet Esther, and along the way picked up Dennis. Once we hit past Fort Rd, I pulled away from the group and only Dennis followed. Can't really sustain a high effort beyond 38kmh too long, so I stayed about there. Headed to the meeting point and picked up Marc there, then followed the group up. Again, somehow we ended up near the front. Turned off Changi Rd, looped the Expo side, then back to the starting point again. Esther, Marc and myself were the only ones left. Dennis and Alvin were on their way back from the other side. Joyce was missing - turned out she turned back at a later point (waiting for Alvin who had already turned back). Now Refik was missing. He too turned back at some point (waiting for Joyce who had already turned back). Group together, we headed back to Macs, had drinks at 7-11 and cycled back. 80.6km, 2hr 33mins. With Marc, Refik, Dennis around, I don't have to worry too much about the rest and just did my own workout. Esther as usual, doesn't need looking after.
Red Bull and Pepsi seem to be becoming a part of my standard diet.
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Went Spin class. Tried to sustain MSPO (Maximum Sustainable Power Output). Managed for 30 mins from 1pm to 1.30pm, then started running out of energy really fast. Went out to get a RedBull, a Pepsi and two bananas. After that managed chunks of 20mins MSPO with breaks in between until 3pm. Muscles now aching real bad.
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This morning I woke up at 4.30 and it was raining. Called Joyce. Cycle is off. Wanted to go ANZA 6am but decided to sleep in. Went with ANZA 7am. Rode quite in 2nd from front for a long while until we turned off to Mandai, while another headed out to Changi. I wonder if I ride unsteadily. I seem to keep dropping riders although after Mandai it seems better. Always hanging around 2nd or 3rd position, I decided to take the lead somewhere near the end of the Kranji Rd before Lim Chu Kang Rd. I keep the pace steady, no prob. However seems like we lost quite a number of guys here and the pace slowed down while four of us went on slowly. At the start of the runway still no sign of the rest. The others were turning left. I waved and went on straight. This is my first ITT in a long time, and I can feel the strain of having to sustain a reasonable effort constantly. I pull at about 90-100rpms, sharing the effort between quads, hamstrings and heart. I'm happy with it, but this is too short a distance to know how I will fare in a 40km cycle.
Reached NTU at 37km, 1hr 7mins. I went to Hall 2 to top up drinks; hardly drank any until now. Ate a bit too. Did my climbs. Tried out speeds, gearing and running over the grills.
Went off along Jalan Bahar, following MRT line till reaching Holland Village, went in for a detour, then headed home via Adams Rd and stopped by Joyce's place. Had a look at Bintan photos, took my share of photos then headed home.
At Joyce's place, clocked 48.5km at 1hr 34mins.
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Oct 31 Fri
Out with Joyce and ANZA for a slow ride across town, then powered up behind Sebastian Bernard before Brian (Holden?) overtook and I followed then tried to overtake and he went full force and overtook me back while I followed all the way to the top. Niiiice. Later took a short cut back home via Adams Rd. Total ride 50km in 1hr 44mins.
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I got real solid big muscles on my legs now, and my upper body actually looks great too. I already planned my schedule till 9 Nov:
Recovery 28,29,30 Oct (regardless of how good I feel, not going to break it for any ride/spin class). Medium or hard ride on 31 Oct. Hard ride on 1,2 Nov. Medium or hard on 3 Nov. Ride on 6 Nov and 8 Nov. Race on 9 Nov. Next training block starts on race day unless I really feel whacked out on race day. That should bring me onto schedule for 30 Nov NTU race.
I stopped swimming back in 1994 when keloids on my chest got so bad I just stopped going to the public pool. They have gotten worse since then and are still growing at a very slow rate. These are benign scars which somehow just forgot to stop growing. It's the reason why I stopped, and still don't swim now.
Until three days ago. Went into private pool. Then yesterday. Public pool. At first it feels like getting back on a bike after a long layoff. A bit unsteady, pull and splash is a bit uncontrolled, but muscles are still there (coz of riding). I can still hold my breath in the pool but it's nowhere what I used to do. I should swim if only to increase my lung capacity for cycling.
Esther teaches me how to kick. I try for a while. Nice waves. But I doubt I'll ever get into a public pool or sea again, so I'm actually quite disinterested. I do a couple more laps of breaststrokes.
It's hard to explain stuff like this to Bob (owner of Tribob) who thinks it's a swimming coach I need.
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My writeup for the Bintan trip
Bintan 26-28 Oct 2003
26 Oct
Picked up Joyce at her place and having my bike in the boots, she carrying her own bike at the back seat, we managed to get to Tanah Merah Ferry Terminal in good time to slowly register our ferry and check in our bikes for an additional S$5.Esther Tan will join us at Bintan on a later ferry.A bit piffed at having to bring our own bikes onto the boat despite paying check-in.Joyce had her carbo loading of imported chocolates while I was still trying to diet, rather unsuccessfully.
Last to get off the boat with the bikes, last at the immigration at Bandar Bentan Telani (BBT), we somehow managed to get out and find (or was found by) the hotel transport people who help us load the bikes onto the back of the van and at the hotel in time for lunch.Bad news: lunch was in Sing Dollars at the hotel and the prices were no cheaper, if not more expensive, than hotels in Singapore.Surprised that Esther arrived soon thereafter, and she watched us eat our Nasi Lemak and Nasi Goreng… mmm.Joyce went to check but the room was still not ready at 2pm plus (we decided to use Singapore time rather than switch to Bintan time) so we decided to change and go cycling.Conveniently, we each went to pick up our stuff and used the toilet at the restaurant for changing.We set out for a loop of 80km (wah, so ambitious already).
http://www.holidaycity.com/bintanhotels/index.html
http://www.holidaycity.com/indramaya/
Rain started the moment we hit the 1st km.We covered 1.09km before taking cover for half an hour at Banyu Biru.Rain got heavier and lighter, heavier and lighter… and finally we decided to head out again, this time travelling very carefully because the roads were very slippery.I think my tires had some part to play too, and fortunately air does leak out of mine faster than usual so I’m supposed to have more traction (although that would still be less than 23C tires – I use 20C thinner tires).The ladies soon drop me as I struggle to gain balance on the slippery roads both on the uphill and downhills.With the weather drying though, we started moving from the under-20 kmhs to just-below-30kmh speeds.Roads were narrow but in pretty good condition.We headed up and down the nice hills… these are hills better than those found at Desaru, comparable with the hills at Batam which I had done before.Longer, steeper describes it.After passing the 66km-to-TPI mark (that’s short for Tanjong Pinang, which is the bench mark for arrival) where there is a guard house, we turned left in the TPI direction.Then we were hit by the rain again and just in time too, to hit the multiple durian stall in the area of Anculai.Another half an hour spent here, and we realize that we were fortunate to have stopped here for we found out that the East West Highway is not completed!!!Looks like our loops will have to end here and make a turn back.We have managed 33km thus far.
After durian loading and some Powergels eaten, we headed back home.More hills, nice rolling and finally back to the hotel at 65km, distance covered in Day One.We got a buggy but with our bikes the guy drove the buggy up while we tailed him with our bikes, going up another steep hill to where the villa was located.Private pool, two rooms, ladies got to share bed, while I got two beds to put my stuff on and sleep on the other.TV in their master bedroom with large toilet and they had their own external-shower area/soaking area.I had my own toilet, and good view of the empty private pool – gee, how exciting.Kitchen and another toilet (which will be Esther’s private toilet as Joyce took the one in their room) so we all didn’t have to fight for anything.We had planned to go to Pasar Oleh Oleh but in the end had our buffet dinner in the hotel (yes, in Sing Dollars).Still it was worth it, with lots of good food, soup, rice with mutton satay, beef rendang, chicken, mussels wrapped in some sort of otah and vegetables which I didn’t notice (I’m a carnivore).This was when Joyce stared at the menu, rolled up like the bill, and asked who settled lunch.Ooooops.Oh well, most likely it was charged to our hotel bill, after we had conveniently left to change to our cycling apparels.
Back to the room where I helped lube their bikes and commented on the black state of their chains.Watched a bit of TV before I retired, and managed to find the switches to all the lights, including the ones for the pool, which were located outside.Woke up at 6am and switched on TV, to find that Joyce had already woken up earlier.We let Esther sleep in and went for breakfast.Mmm… yummy.Esther apparently was up just slightly after we left, and we had da-bao back some bread for her.
27 Oct
It will be a long day as we plan to head out for 111km of cycling towards Tanjong Pinang (TPI).We were already behind schedule by more than an hour but were lucky the weather was better today.My chain dropped twice and got me into a foul mood.I was also feeling under the weather for not having rested prior to the ride, signs of overtraining starting to seep in.Rain hit us just as we got to Anculai again, but the durian stalls were mostly closed this time, either because it was a public holiday or it was too early.Still there was one stall for the ladies to have their mangosteen.Travelling was faster today, in the 30kmh speeds prior to the rain.The stop got mud into my cleats and I couldn’t clip my right foot in.The next hill was a full 40 degrees up; at least that’s how it looks to me.Tried to call Joyce but she couldn’t hear me.Halfway I couldn’t get it going anymore and had to get off the bike and push off.By the time I got to the top the ladies had disappeared.I couldn’t go down fast either, because I was not clipped in and was virtually balanced on just handlebars.Got through the next few hills and then the slopes got gentler and then rain started falling again, which was a blessing because puddles of water started forming.At one part I saw a relatively huge puddle and stopped the bike to wash off whatever I could from the cleats.Managed to clip in and finally went on a chase after the ladies.
Turning at the 46km-from-TPI had no signs (either that or I didn’t see) but the ladies were waiting for me.By now I have an excess load of energy to work off so I decided to just take off. After a while I decided to pull back and Esther pulled ahead.One in front and one behind… decided to wait for Joyce to regroup.Three of us got back into a group and we headed towards the coastal line, stopping by a provision shop to top up our water. Bumpy road along the coastal, and rain had us stopping again.Time was now 2.30pm, a bit behind schedule so we were certain to be taking a cab back from TPI.
Turning right at 46km-from-TPI brings us along the coastal beaches, relatively flatter but with an additional 30km of road to travel on.Going straight on will have us hitting the hills, shaving 30km off the road but with rolling hills (really steep, really long) like none you can find in Johor or Singapore.Travelling along the coastal line was too bumpy to ride fast – 24-26kmh in the wet weather.There was one 40 degrees uphill that Joyce and myself decided to come out of the bike and push our way up.Finally it was on a flat, dry road when Esther pulled at 32-34kmh and, after checking with Joyce, pushed it up to 36-38kmh.This is a nice comfortable race pace that I will try to hold for the Singapore Tri and just wanted to test it out.Felt like I could go on forever at this pace… finally pulled off to let Esther do the pulling again.
Navigating through the town area got more difficult.We pulled off for a short coconut water stop then continued towards TPI.Came to this development area where the roads were soooo wide, steady uphill then steady downhill and into the TPI area.We thought we were lost a few times but apparently were still headed in the right direction and finally got to a temple, checked the map, had some food - 10 sticks of Satay and ice drinks which we regretted immediately because we knew the ice wasn’t boiled water.Next to it was this Police Station where Joyce (team leader) got us a cab back that could go all the way back to hotel for RP45,000… per person.RP135,000 was about S$30 but we were all too tired so haggling was short but still the best deal then.The driver also had to drive back fareless from BBT to TPI.
Homeward bound we stopped to get rambutans and durians.Checked out the route if we had taken the “hill” side instead of “coastal” side to TPI.I slept in the taxi.Hotel was a good rest, food at the kelong including chilli crab, fresh garlic prawns, fried sotong, fried tofu, brocolli, rice and err… steamed bun.Again, price was in Sing Dollars.Ouch.Home and sleep… ladies were still planning ride the next day, starting at 7am on a 3 hour ride and back in time for breakfast still.Ladies had durians and I had a beer; been a long time since I’ve had an alcoholic drink if you don’t count sniffing alcohol which I use for massage, cleaning of wounds and saddle sores.Surprisingly no saddle sores for me after the long ride, which normally will happen during the long stops – taxi ride back was about one hour plus.
Cleaned up Joyce’s bike and then my own.Esther cleaned her own bike.All done at the external shower/soaking area.We soaked our wheels in the outside fountain, very convenient.This place was made with cleaning bikes in mind!Spun out the water from my chain at high speed and wiped the brake and transmission wires – these are the main rust parts.Lubed all three bike chains.
Had problems locating the final light for the swimming pool before sleeping.I went all round the house three times trying to find it, and in the process discovered that the outside switches could control the inside room lights too.Gave up on the pool lights eventually.Woke up at 5am and stumbled outwards to find both bikes missing but didn’t give it a second thought.Did wonder why they brought their bikes in.Was it because I had brought my bike into room the previous night?Brain was still a bit dead.Slept till 7am.Knocked on their door and no response.Went outside checked … no one.Tried room door, locked.Both outside doors were locked too.Then it sunk in why both bikes were missing.They had wanted me to think they had gone out riding, and didn’t expect me to be up at 5am.The two came out giggling like school girls.Found out also that my searching for the pool lights the evening before got Joyce rubbing her eyes wondering if the room lights did come on or not (I knew that only right after I switched it on what the switches were for so I turned them off immediately).
28 Oct
Went round in the buggy and had a swim in the big pool, breakfast and checked out the gym before going back room and sleeping till after check out time.Took the 3.30pm Bintan time ferry and back to Singapore, having skipped lunch but with plenty of food da-bao from breakfast.Esther decided to ride back with her backpack while Joyce and myself took separate cabs back.
Technicals
Total ascend on the first day was 550m.Including the durian stop, we were on the bike for more than three hours, for 65km
Total ascend on the second day was 660m.Including the hour we spent at Tg Pinang, we were on the bike for six hours, for 109km
Ascends could be a bit kooky as rain affects the readings on my watch.
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138km max speed 58.8kmh avg 28.7kmh 5.20am - 12.30pm
That's what I did for Fri ride, starting with Joyce group consisting of Joyce, Hairul (20 mins late), a friend of Joyce who had cycled from Jurong 40km and myself, then picking up Esther from Macs East Coast before heading up Coastals, Pasir Ris, and back to home with Esther where we topped up drinks (100 Plus and a bottle of UltraFuel for each), then headed out to Sin Min way - late already. Managed to catch the Thomson group as they passed the road and joined in. Playing the catching game - this time round I just overtake rather than fall back when someone else falls behind, otherwise will just keep getting dropped from the main pack. Hit some medium speeds at Mandai and Esther still catching up. Finally stopped at the Shell station while Esther went on ahead with the main pack. Regrouped and we headed out to NTU where some of us did a few laps of the race route. It's a killer - the hills are so tough that by the time we hit the peak, it's not just the psychological factor but physical that I can't push anymore to go the downhill. In the end we took drinks at Hall 2 canteen (aircon!) and rested before headed back home.
Went for a spinning class in the evening and drank a full 2.5 litres of water. Just sweated everything I was taking in. Totally amazed. Some more it was a no-intensity recovery class.
29 Oct (Sat)
Regretted doing a spinning class after I did it. I should have been doing a recovery. Anyway pushed as hard as I could which isn't very hard.
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