After finishing Challenge Taiwan half, I took an easy month at training and spent a holiday to Japan with G!
Hot Summer to begin...
To keep myself motivated at training, I need a race goal, and our Sonic fellas would sign up Ironman Taiwan and motivate coach Kenneth to come back to, so I join! Just myself this time, G decide not to do the 4th time as she is enough for this location.
Hot Summer to begin...
Okay, proper training cycle kicked off from July. Training schedule was adjusted a little since Sonic Sunday session resumed, so Monday 2hrs run, Tueday on an hour turbo, Wednesday 2hrs swim, Thursday run back home, Friday off, Saturday long ride, Sunday brick sessions. It was about 10hrs or less to begin. Absolutely manageable and keeping my social life. Just the run was burtal in the hot summers, it took me long time to deal with the heal during long run, even in the evening, in July and August, running in 33C feel like 43C, and the little wind and humidity, I limited my long run within 75mins, 90mins was way too long....it was a challenging summer, fully mental challenge.
I inserted a training holiday while we celerbate our wedding anniversary at BKK! I was more disciplined that I would strict with the routine to wake up early and running in Lumpini Park, and then an hour strength training at the gym, I felt more energetic and enjoy the rest of the day with G! It was a lot difference from 2010, I learn it!
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| Training Period from July to October |
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| Focus on bike and run |
The weather was slowly becoming comfortable in September, so I gradually increase the mileage and time for run and bike, Tuesday turbo up to 75-90mins, Thursday office2home run also up to 75mins-90mins, approaching to peak week I took day off for 2hrs run and better recovery. I have no doubt on my swim training, a weekly 2hrs sessions enough for me, plus Sunday open water during the brick. Bike training was a bit boring since my long ride on Sat but my fellas was in difference schedule. In the peak week I was riding in Shek O alone, loop after loop like an idiot...
This time developed minor injury on ankles tenors, the pain kicked in every time I started running and it slowly disappeared, and hurt like hell in next day morning. So I couldn't do any venue specific run as I know the Kenting course is not flat...Physio and massage was not helping too much so the massage stick and painkiller would be the way to go.
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| Training Period from 1/1/2014 to 31 October; The pattern showing the volume was increased in 2nd half, peak week only 13hrs. |
I also learnt how to prioritize my time since September and October was also the busiest months at work, it keep engaging my weekend. Most importantly I have my G to standby and support me on the training and prepare everything on my living so she made great food that I could have the best recovery and filled up for the next session! What more could I ask for??
Race week
This time we only have small team of Sonic going to Kenting of a 5 men team. By the help of Kent, we got the bike setup firstly landing in Kaohsiung and then our bikes were all mount on the Van and his friend shipped our bike boxes to his storeroom!
We arrived at Kenting around 3pm, it was very relax since our bike setup is done, only some minor adjustment. As usual, we went to pick up the race kit and walked around Expo. Then I did some test ride and we went to main street for seafood restaurant for dinner, that was the first day. I got my race kits setup before sleep.
Second day we went to test ride, oh drama happened! Brian's rear gear was broken after 30mins riding, it was lucky that we could call up Hung to pick up. He runs Orbea shop in Taiwan so he could help to source the part! We then head to do test swim. The weather condition was perfect! Sunny, wind and wave are both very mild. We are ready!
This year, seems more people know how, more people staying in South Bay instead of official Yoho hotel, now they know how crap their food is, so South Bay was more busy. It made our 'carboloading dinner' not easy since there are only few stores doing pasta, we head to local restaurant instead.
In fact, after all these years, I feel kind of relax on the pre-race meal, is pasta really a real deal and make a difference? No, just have some proper meal, something you get used to. Rice, pasta, some soup, some meal, not too much veggie, not too much milk. That's it.
The Swim
The new rolling start allow fast swimmer go first and slower swimmers start after, and the time only started once you step on the timing mat. It seems to be a lot better arrangement so we no longer swimming in the chaotic situation. Eric Brian and I suppose to have a consent to swim together but once started, I lost them. 2 laps on the swim I feel really good, crystal clear water I can still see the bottom in 250m away, and the pre-race swim did help me to got a real sense of where I am I feel really great! At the time I exit the water it was around 40mins, oh and Eric just next to me! I gave him a pass on his butt I know he will be flying he is so damn fit!!
The Bike
I expected the course to be windy, and I expected the course to be shined! Something I didn't expect, was rough road condition, but the crowd was a lot faster than those in Challenge Taiwan I raced with. you have to be very careful while holding the aero-bar since the road was bumpy, hardly ever got a chance to take my chocolate and energy bar, still going into T2 at 2:50mins that the time I felt happy with.
The Run
The run was always the real deal, I told myself to set the run on 6-7mins pace I could break 6hrs!
Don't walk in the first 5k, keep the pace slow and slowly pick it up in the first 5k, it seemed to work and kicking in from 5k onwards, 6k - 13k around I was actually running, but then I started losing time....jog walk jog walk until the end, finishing at 6:09mins.
Still a Personal Best at 70.3 distance, most important thing for me, is where I fall is where I rise again!
Race week
This time we only have small team of Sonic going to Kenting of a 5 men team. By the help of Kent, we got the bike setup firstly landing in Kaohsiung and then our bikes were all mount on the Van and his friend shipped our bike boxes to his storeroom!
We arrived at Kenting around 3pm, it was very relax since our bike setup is done, only some minor adjustment. As usual, we went to pick up the race kit and walked around Expo. Then I did some test ride and we went to main street for seafood restaurant for dinner, that was the first day. I got my race kits setup before sleep.
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| Boy band ready to roll! |
Second day we went to test ride, oh drama happened! Brian's rear gear was broken after 30mins riding, it was lucky that we could call up Hung to pick up. He runs Orbea shop in Taiwan so he could help to source the part! We then head to do test swim. The weather condition was perfect! Sunny, wind and wave are both very mild. We are ready!
This year, seems more people know how, more people staying in South Bay instead of official Yoho hotel, now they know how crap their food is, so South Bay was more busy. It made our 'carboloading dinner' not easy since there are only few stores doing pasta, we head to local restaurant instead.
In fact, after all these years, I feel kind of relax on the pre-race meal, is pasta really a real deal and make a difference? No, just have some proper meal, something you get used to. Rice, pasta, some soup, some meal, not too much veggie, not too much milk. That's it.
The Swim
The new rolling start allow fast swimmer go first and slower swimmers start after, and the time only started once you step on the timing mat. It seems to be a lot better arrangement so we no longer swimming in the chaotic situation. Eric Brian and I suppose to have a consent to swim together but once started, I lost them. 2 laps on the swim I feel really good, crystal clear water I can still see the bottom in 250m away, and the pre-race swim did help me to got a real sense of where I am I feel really great! At the time I exit the water it was around 40mins, oh and Eric just next to me! I gave him a pass on his butt I know he will be flying he is so damn fit!!
The Bike
I expected the course to be windy, and I expected the course to be shined! Something I didn't expect, was rough road condition, but the crowd was a lot faster than those in Challenge Taiwan I raced with. you have to be very careful while holding the aero-bar since the road was bumpy, hardly ever got a chance to take my chocolate and energy bar, still going into T2 at 2:50mins that the time I felt happy with.
The Run
The run was always the real deal, I told myself to set the run on 6-7mins pace I could break 6hrs!
Don't walk in the first 5k, keep the pace slow and slowly pick it up in the first 5k, it seemed to work and kicking in from 5k onwards, 6k - 13k around I was actually running, but then I started losing time....jog walk jog walk until the end, finishing at 6:09mins.
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| Thanks Sammy Yu for the great shot! |
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| Where I fall is where I rise agsin |
Still a Personal Best at 70.3 distance, most important thing for me, is where I fall is where I rise again!
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