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2023 IM703Vietnam

I know it’s gonna be a hot, we have done what we can, it will be another test of mentality, only the strong mindset win! #anythingispossible you are better than your thought  #im703vietnam 2023 edition expected to be in 41C! What? Actual or feels like?   Race day morning, the sea looked a lot more calmer than yesterday, but actually not, still a lot of swell moving from south east, meant we will encounter those going out for first 300m, and 600m swimming against swell, alright, dophine dive one two one two, one after another, turning point after turning point, 6x300m, last turn follow the swell, nice swell, adding few more kicks ready for T1, bumper! The last 50m got moved to the rope by the swell and got trapped with few men in the front, a few punches and get myself out of the beach to T1, oh it was getting warm, slow swim…. T1 was smooth, two cream under my balls, helmet on, grab bike and go, mounting like a pro, hearing my G! Yeah starting my 90k ride under 30-34C! Along the ride I
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眼光、角度、高度

眼光、角度、高度 I don’t know who wrote and where it came from, but this is kind of great reminder when we get lost. 你的眼光決定了你的價值，這是一句很實在的真理。在通往成功的路上，絕大多數人都喜歡隨波逐流，但真正聰明的人卻能敏銳地捕捉到潛在的機遇，靠的就是眼光。只有眼光超前的人，觀察事物才有遠見卓識，才能在紛繁複雜的環境中最先發現別人難以查覺的商機，提前看到它的趨勢，果斷並迅速地抓住它，最後一展才華，美夢成真。 面對同樣一件事情，有人看到了短時間內的利益得失，也有人看到的是長遠的利益。 我們與其去羨慕其他人有眼力，倒不如想辦法提高自己的識別能力，讓自己也能獨具一雙「慧眼」。想要有一雙「慧眼」，你需要做到以下幾點。 一、豐富的學識，事業才會更開闊 眼光是智慧的產物，但僅僅擁有智慧是不夠的，還需要學習和了解成功的知識和經驗。 工作之餘，不妨多讀書，好好學習書中的那些著名的商人和企業的核心經營戰略，選擇他們在經營中的成功模式，會讓你在通往成功的路上走得更快一點。 二、制定一份長遠的規劃 不管你的起點有多低，都要對未來有宏偉的設想，制定一份長遠的規劃。只要你有了長遠的眼光，即使身邊沒有機遇，也能讓你在困境中創造出成功的遠景。 三、學會從不同的角度看問題 古詩有云：「橫看成嶺側成峰，遠近高低各不同」每一件事從不同的角度看，就會有不一樣的效果。樂觀的思想帶給我們一個積極明朗的效果，悲觀的思想則會帶來消極負面的效果。有時，仿佛成功就在眼前，但我們卻無力跨越那關鍵的一步，此時的你，該怎麼做出選擇？權衡了利弊之後，試着從多個角度去看待問題，知道站在哪個位置哪個角度作出的選擇才是最為明智的。
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2017 IRONMAN 70.3 Thailand

I showed up prepared. One good sleep prior race day, up at 4:30am, had a slice of brown bread, arrived at transition for the setup at 5:30am, 15mins get everything ready, gently move to the beach for gentle warm up and wait for the rolling start. YingHo and I queued in the 36-40m zone. The course was a rectangle shape course, 400m swim out and right turn for 700m journey, 300m back to the shore then 400m back to last turning bouy then 100m to swim finish. Rope line up all the way so you won’t swim off course if you sight wrongly. Easy!  Swim Beep start, one two running into the water and one two dolphins dive starting the swim, oh damn I was in 36-40mins zone why there are so many breakstroke on the front?? I had to swim over a few osculates from time to time, funny enough I saw some people holding the rope and checking the Garmin...no good feet to follow but just keep passing people, more kicking in last 200m, exit the swim at 34’57” PB swim split perfect! T1 They built the tran
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IRONMAN Certified Coach

I took a chance of my mid-season break between two major race to attend the coaching course. I've done some research on the pros and cons, Trisutto disagree with the M-Dot coaching concept said it was misleading and not qualified for high performance coaching. http://trisutto.com/ironman-university-it-gets-worse/ Yes I agree you will not be qualified for high performance coaching but the course content did deliver wide aspect of knowledge you need to finish a IRONMAN and IRONMAN 70.3 event. That's the key. The course lead you to become a coach for the beginner or intermediate triathlete that aim to finish the race in the systematic approach. That's the majority of triathlete who are just working hard for their PB instead of podium finish or a Kona slot. So I am more lean towards this post: http://bri-tri.com/2016/01/09/ironman-university-certified/ So I go register and pay for that US$599!!! Over the last 13 yrs of my triathlon journey and learning from coach Kenneth, it ma
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2017 PuYuMa 113 Triathlon

Road to Puyuma113 Triathlon After the year of sabbatical of triathlon in 2016, I picked up the training again last December to condition my body prior the training program from Jan to Mar. It was a repeat of 2014. Just I ran slower pace during the training. Still, I made used of the winter season in Hong Kong to gain back my fitness, I took the half marathon at China Coast and HK Marathon as my training run even my run time was quite disappointing. I more or less take the same training schedule as in 2014 and 2015. Monday: Sonic interval/tempo run 1.5 hours Tuesday: My own bike turbo 1 - 1.5 hours with little conditioning Wednesday: Sonic swim 1.5 - 2 hours Thursday: Office2Home run 1.5 hours Friday off Saturday: Long bike Sunday: Sonic Brick session I did little tricks on the schedule, gear and nutrition plan this time. On schedule and training plan, I add core and lower legs conditioning on Tuesday since I realised the lower part of the body is still the ke
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fuck off 2016!

I can't wait to say goodbye or even a fuck off to 2016, this is one shitty year. My Work everything start from the day my boss got 'Let Go' in January. It's a very well setup and it's a shock to our team and the organisation. Indeed he is one of the tough boss I've been worked with, sometime even a difficult person, after all these years, I admitted the way he keep challenging you and keep yourself learning and growing. Yes, he is also a difficult person to the peer, he is a guru, he likes to build a rocket and make impact, he is definitely not a Yes man, not many people like him, even in the industry, that's why he need to go.... Then the management team gave me a fault impression about something like going to promote a local staff to lead the time, blah blah blah, then there was about 3 months of empty period and like a race situation to make yourself outstanding and then another 2 months of waiting during the selection process, then in May the announc
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C&G 8th wedding anniversary trip - Bari - Oslo - Roma

C&G 8th wedding anniversary trip - Bari - Oslo - Roma We started our journey on 13 Sept by flying business class to Rome, it was very nice to redeem all the mileage and top up few thousands for the buzz class enjoyment, the newly designed CX pier lounge at HK airport was also a very classy experience!  Feel like we could spend a whole evening there! The greatest thing by flying business class in long haul is, I could get some good sleep and arriving next day morning fresh, we then transited to Bari by another one hour flight by Alitalian airline, at the transit, surely i need to look for a mobile carrier for a 4G SIM card - TIM. And there was a piano right at our boarding gate and it was a total European experience to have casual adhoc live music by whoever can play a moment. Arriving at Bari at 11am as we expected, get a car we hired on Eurocar, just quick and easy, then we got the Audi A3, setup my Google GPS and started our first taste of Italian driving experience on the southe
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