It takes me a long while to come back to the 70.3 distance triathlon since my
disaster finish in 2010 Ironman Taiwan.
It is like a bit of a cycle in economic, I gone though the recession, the depression and the recovery period of doing this sports in these few years, since I started doing this in 2004.
I learn from my G and realized what it takes to achieve the result. started from November 2013, it was the time I kicked off the plan to prepare this Challenge Taiwan half iron distance triathlon!
The Plan
I reviewed my work schedule and fine tuning my training routine, I think winter time is rather suitable for my preparation!
My super G keeps remaining me the importance of being consistency at training, it is the core value of the entire training plan. So I moved my evening work meeting to Thur 9pm, I can off work sharp and insert a weekly 60-90mins LSD office 2 home run in between that I learn from the Aussie, which also help on my run endurance I always miss! I had a great run off bike at New World Triathlon in 1st December so I think I am on the right plan to build the base.
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| New World Triathlon in HK Victoria Harbor |
Started from Jan 2014, Sonic's training turned into 2hrs run on Mon and 2hrs swim on Wed, I then aimed at maintaining 90-100% attendance and completing the whole program, inserted turbo sesh on Tues, long ride on weekend. No morning and Fri session as I know I strictly not a morning bird and I like Friday nite social. I inserted China Coast Half Marathon in Jan which is the toughest hilly course in Hong Kong, and Standard Chartered Half Marathon in Feb as part of my training. I ran my PB at 2:01hrs and 2:00hrs respectively. (or you can say I always run like jogging...) They are all good lead to my run endurance and I also made the most of Christmas and Chinese New Year holiday to train, it worked out quite well for the first two months!
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| G catching me on China Coast Half Marathon |
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| At Standard Chartered Marathon - last 3km |
Stepping into March, I aligned the LSD plan with G so we could train together without conflict on any logistic and living aspect e.g. who prepare the meal?!
I let G do the Tue turbo so I could prepare the meal or work tasks, and I mainly focus on Sonic's sessions, switched the LSD run to Sat, so I could have a relax Friday night, LSD bike on Sunday with my Sonic fellas and focus on hill climb endurance, I also took a weekly day off for gradually increasing the volume and intensity without too much impact on living.
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| Colorful Training Plan for March |
The Mentality and Motivation
I also adjusted my mentality towards the race; It is the race I need to be better prepare. I feel like it's my only second chance and I see this as the last one. I turned myself from over-considerate into little bit of self-fish since I have a race to do and I have to train consistently. I might give up the training to do bag-watch for the club or standing on the pool desk but not anymore.
Consistence is once again the key, G and I keep running be it pouring rain, be it foggy or cold.
And we found the sweet spot as a couple triathletes to train for the same race - align the schedule and we motivate each other along the progress!
The Tools and The Final Preparation
I was quite stubborn on tools, I am kind of old skool on tools and gear in triathlon since I believed it's all about the training. Somehow it's time to adjust a little on this through, and I started believing in comfy aspect so I could perform. I changed a few items on my bike, a
Fizki noseless Tritone Saddle (that took me few times to trial-n-tuning the angle), a new frontend with clip-on aero bar, and CULT bearing on my BORA ULTRA TWO wheelsets.
I recall all the mistakes from my first 70.3; I no longer concern on the weather since this is the external factor I have to keep racing be it windy or be it hot; In last two weeks I start putting on wetsuit on my 2hrs swim sesh to get used to the buoyancy and inflexibility to my strokes, I know which temperature to myself to define wetsuit swim without interfered by the official wetsuit rules (it's quite conservative in Asia). I ordered the cycling headband to keeping the sweat from dripping into my eyes.
During the tapering week, I felt fresh and I felt I am prepared, just need to protect my body and don't get sick!
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| Colorful chart presenting 6ths of effort - part of my motivation |
I was quite stubborn on tools, I am kind of old skool on tools and gear in triathlon since I believed it's all about the training. Somehow it's time to adjust a little on this through, and I started believing in comfy aspect so I could perform. I changed a few items on my bike, a Fizki noseless Tritone Saddle (that took me few times to trial-n-tuning the angle), a new frontend with clip-on aero bar, and CULT bearing on my BORA ULTRA TWO wheelsets.
I recall all the mistakes from my first 70.3; I no longer concern on the weather since this is the external factor I have to keep racing be it windy or be it hot; In last two weeks I start putting on wetsuit on my 2hrs swim sesh to get used to the buoyancy and inflexibility to my strokes, I know which temperature to myself to define wetsuit swim without interfered by the official wetsuit rules (it's quite conservative in Asia). I ordered the cycling headband to keeping the sweat from dripping into my eyes.
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