Rest time

Fri: 4k swim
Sat: 27k Run
Sun: 40min bike, 20min run, 45min bike, 20min run

My Knees and ankles are sore and hurting... Think I need to give 'em some rest.

Awesome ride with Team Absolute

I had an awesome ride with Team Absolute! Of which I almost didnt make it. It gloomy clouds and the drizzle was on and off. I was contemplating going to cycle in the gym instead. But spinning in the gym is so BORING! No wind in your hair, no following the group and train going at insane speed.

I cycled from my home (near the Expo) and headed my way to the West Coast car park (near Fong Seng) where the Team Absolute guys meet on thurs 830pm. Left my home at 735 and had to stop for awhile to adjust my brakes as it kept making noises with my front wheel. "Damn it... I'm already rushing and dont want the absolute guys to leave before I arrive"

Sped thru ECP, down nicole highway, onto the west coast highway and reached the car park 820pm. Sweet! with plenty of time to spare!

However, my legs were burning from the relatively high speed and from the past few days of workout. "I wouldnt be able to keep up with the fast guys" I thought. I was plesantly surprised that I was able to keep up with Lippy and Diesel and even pull for quite a distance. This being the 1st TA ride I've joined for the past 3 months. "the long rides from the ironman training is definitely making me fitter I suppose"

Past the Raffles Marina back onto the AYE and Lippy decided to take over the pull I was maintaining at 42km/h and bump it up to 48km/h. Sheesh! Was I trying my hardest to just keep up. I was glad that in the train of 4 of us. No one else could maintain that 48km/h speed, everyone slowed down to sub 40km/h (just to catch our breath) when Lippy pulls off. We would slow down until Lippy decides to bump up the speed once more.

I was glad I made it to the TA ride. I also had to make my way all the way back home. In total: 100km. 26km to west coast car park, 49km for TA ride and another 26k back home. My legs are pumped and I still managed to catch the last 40mins of the 2hr Prison Break Special.

IronmanBernard

Past few days of hardcore training

Phew! Training has been intense the past few days and I've decided to give my body a break by declaring today (Wed 24 Jan) a rest day.

Summary since friday:

Fri (19Jan): 4k swim time trial; with 500m warmup & warm-down
Sat (20Jan): 24k run at Lower Pierce
Sun (21Jan): 160k bike at Batam with TriZen
Mon (22Jan): 1km swim; 5km run; 500m swim drills
Tues (23Jan): Morning - Gym. Evening run - 5min On 2min Off with the MR25 guys at Graveyard

My body is sore and aching severely... however I feel weird missing out a day of training. But I've decided to be smart and give my body time to recover and heal its wounds.

Here's a some pics from the Batam ride on Sunday.

After riding out of Batam town and waiting for all 21 cyclists to gather before the punishing hills and corssing of the 6 bridges.

It may look pretty... but the heat and the hills are a killer. Imagine 2 Mount Fabers, 3 Lower Pierce and 6 Mandai Roads and that's 1-way of the batam ride! Multiply that by 2!

IronmanBernard

Getting stronger and closer to my goal!

Looking forward to this weekend

I've been feeling strong and getting my strength back as I've been training everyday with a friday off. The most impt thing about my training is I've been listening to my body and training accordingly. No point training till the point of fatigue and falling ill which leads to a week or 2 or rest and recovery. I also have been taking care of myself with lots of water and regular food intake, plus stretches thoughout the day.

I've got a LSD run scheduled with the TriFam runners at 5am saturday. Plus I'm cycling 160k at batam this sunday with a group of triathletes from all walks but organised by the friendly people of TriZen.

The TriZen folks are a bunch of very friendly people. I enjoy riding with them as they are so organised and well-planned.

The sunday ride includes a driver to carry our bags and drinks and this driver will have to coordinate with all 3 groups of cyclists (groups of 7) to be sometimes behind the third group and at times be over take be in front of the 1st group for re-fueling purposes. Amazing huh? Must be an army-trained dude that's organising this. :)


Looking forward to burning my legs this weekend.

TriFam Run

Scheduled to run 23-27k with the TriFam group this morning. Set my alarm at 430am. Woke up and heard slight drizzling. I literally stood at the window looking out for 3 mins checking whether the rain was too heavy. I guess, in my heart, I hope that the rain would just pour so that I could tuck back into bed.

However, I decided I really needed the mileage for the run, so off I went to wash up and drove to Lower Pierce reservoir car park. I was the last to arrive, reaching at 505am. Almost 10 runners. I presume I was the slowest amongst the group. I was right! Doesnt help when there's Vivienne in the group. She's the fastest national marathoner in the country which a PB of 2:58 for a marathon. Insane speed... and she runs so light and swift. It a sight to watch her run.

Not easy starting the first 15mins at lower pierce. Legs are cold and the roads are HILLY! I did find my rhythm after 20mins. Keeping my heart rate at abt 140 and planning to keep it sub-150 the entire run.

Halfway mark at the end of Mandai road and I was feeling good. Took my gel and started my way back. The weather couldnt have been better. Super slight drizzle to keep the air cool but not too wet till the clothes are drenched. Plus, majority of the run was in darkness. Finishing the run at abt slightly past 7am.

Not a regret to sacrifice the sleep for the run. But it's time to catch some zzz...

Ride to Desaru

Meet up with some of the TriFam guys Sunday morning for a 160k ride to Desaru. It always feels weird to head to Desaru w/o my surf board.

Met at the Coronation SPC staion at 530am. I'm feeling all fired up after missing the 18k run on Saturday. It was my fault for staying up late, but I did make my word that I would be attending a surfer's birthday party. It was good fun and I did my own 5k run at the Botanics saturday evening.

I was feeling strong the 1st half of the ride but my legs started feeling weak after passing the 80k mark, which is abt 20k before the pit-stop. A sign of not enough training. Reached the pit-stop at the Desaru Pertonas station Happy and Exhausted. I replenished my water and snacked on some tau sah buns.

There was still a remaining 50+ km to the end-point which is the Pelangi jetty where the bum boat will bring us back to Changi Village. The ride to the end-point had rolling hills galore. Up and down times 100! and that was not the worst of it... Passing Sungei Ringgit town, the ride was mainly flat but BOY!.... beach-front winds were howling in your face and slowing you down. It was my 1st time experiencing such winds as Singapore rides are mainly windless.

The almost 1-hr bum-boat ride was a good break for my legs before I cycled another 15k back to home. [Check out the bikes being piled upin the boat. My bike is the 1st one.]

Exhuasted to the max... but feeling real good about the training. I cant wait to push my body past the 200k mark.

Bye Bye 2006. Hello 2007!

HAPPY NEW YEAR!

What a great way to end 2006 and start 2007! I cycled 70k with TriFam on Saturday the 30th Dec. It was my 1st proper training since I fell ill from the marathon. It was enjoyable and I loved every minute of it! And it was good to feel the pain burning through my legs again!

I did a short run around the Botanic Gardens on NYE. At least I wont feel so guilty with all the eating and merry-making. I spent the last hour of 2006 watch Borat with at a close friend's house. The movie was hilarious! Even my parents dropped by for a while. Wonderful way to spend the time!

1 Jan 2007 started off really early. Waking up at 5am and driving to Tanjong Balau which is near desaru in Malaysia.







Me and ma Sis. Quicksilver Surf Champion!



I was taking part in my very 1st Surf Competition. Surfing is a good alternative to training in the ocean and building strength in the upper body and improve balance & Coordination.







Competition Briefing




There were slightly over 30 surfers taking part in the comp and it was a elimation process of heats of 4, with 2 proceeding to the next round. The waves were mushy and crap that day and many surfers had difficulty catching th right wave. Especially for heavier surfers like myself!



I am no where near good as the surf locals u see in Australia, Africa or Brazil but the Surf competion organiser, Ajil, put my name down for it and I decided to go for it to support the competition and also the local community there. I didnt win the competition but I had loads of FUN!









No. 1 Supporter for IronmanBernard.







It wont be anytime soon that a Singaporean can win in a Malaysia Surf Comp. Let me correct that. A Singaporean Male can win. My sista, Cheryl, has been placed TOP 3 many times and she just won the Quicksilver Surf Comp in Telok Champedek, Kuantan on 18 Dec 2006, appearing in almost 10 newspaper all over Malaysia. Way to go Sis!

Before and After my Heat:

Fellow Competitor, Didek, in my heat who is 12 years old. He beat me!

IronmanBernard
Happy New Year once again!