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2015
The Everyday Champion
Aug-Oct
04
Vol.01
No.
secondwindmagazine.com
WIN ON!
Ultra Cyclist Neridah Lock
EDITORIAL The Everyday
Champion This issue is themed the everyday champion because that is who we are.You, me, and everyone around us. We all go through the same amount of time in a day, and each day, we all go about doing our work, trainings, etc. Through the day, or from time to time, we do need a reminder to ourselves that every moment is an opportunity - an opportunity to respond to the happenings in our lives, instead of merely reacting to them. And because of that, we have decided to fill this issue up with many of these reminders. You will discover inspirational figures and sensational stories that sensationalises in many forms. Of course, on top of that, we do have our regular informative articles that will increase your appreciation of the world that goes on around us. We hope these reminders, that every moment is an opportunity to do good and that every moment is one to be grateful for, will carry you through your work, trainings, races, and also other areas in your lives. After all, it is not everyday that we can get to share about the story of one of Singapore’s top mountain biker. Nor is it common to hear from a woman among our mix who has completed many of the world toughest races in cycling and in triathlon. Amazing too, is the man behind The Morning Greeters. Having grown much from the days he started the group, spreading simple joy is now a regular part of Adrain’s life. And in this issue, you can find out the behind-the-scenes of being others’ second wind in our conversation with him. As you will find out, it is not hard to become an everyday champion. All it takes is a little effort to make your life, as well as the lives of those around you, better. Lastly, before I sign off, a special announcement! We just introduced a (not-so) secret way for you to improve your endurance sport performance – Second Wind Academy! Be one of the firsts to discover your endurance sports potential with us today. Head to secondwindacademy.com today!
CONTRIBUTORS Wilson Low is a lead coach/ outdoor squad leader at Athlete Lab. He is a Triathlon Australia certified triathlon coach and Australia Mountain Bike Instructors Association certified mountain bike instructor.
Kohila holds a Bachelor Degree in Nutrition & Dietetics and a Specialist Diploma in Sports and Exercise Sciences. She has worked both in allopathic hospital and naturopathy environment. She has given health talks and conducts workshops in workplaces,schools and Community Centers.
Sara Ng is a lawyer by practice
Bevan Colless has a degree in
Dr. Mok Ying Ren is a medical doctor and a national marathoner. He is a 2 times SEA Games Champion, striking gold first in Triathlon in 2007 and then in the Marathon in 2013. His personal bests for the marathon and half marathon are 2:26:30 and 1:07:30 respectively.
Dr Chong Weng Wah Roland is an Orthopaedic
and a national triathlete. She is an qualified Altitude Trainer and a certified Personal Trainer. She is also a certified Fitness Nutrition Specialist and TRX Group Suspension Training Instructor.
Sports Science from the University of Technology Sydney and a Bachelor of Applied Science (Physiotherapy) from the University of Sydney. He is an elite age group athlete.
Surgeon with a main interest in Shoulder and Elbow Surgery. Currently at Roland Shoulder & Orthopaedic Clinic, he is also a visiting consultant to Changi General Hospital for complex cases.
Deborah Wong is owner and Pilates instructor at Breathe. After graduating with a Bachelor in Medicine and a Bachelor in Surgery (MBBS) from the National University of Singapore, Deborah decided to pursue her passion in Pilates by undergoing the instructor certification with STOTT PILATES.
Edgar Tham is the Chief
Lemuel Lee is a coach at
Michael Lyons
CrankSmart Fitness & Performance. He holds a diploma (with merit) in Sports and Exercise Sciences and is currently pursuing a Bachelor in Sports Science and Management at National Technological University. His achievements include being the 2011 National Road Champion (Men’s Elite). He is NCAP Theory Level 2 and NCAP Technical Level 1 certified.
Editorial Board Editor K M Chua Shuwie Chang Sara Ng Photo Soon Tong, Calibre Pictures Richard Tan
Publisher Second Wind Magazine 29 Leonie Hill #05-05 Singapore 239228 contact@seconwindmagazine.com
Sport & Performance Psychologist at SportPsych Consulting. He was the founding Head of the Sport Psychology Unit of the Singapore Sports Council in 1996. He was team consultant and travelling psychologist to numerous national teams at competitions, from SEA Games to Olympic Games.
is a coach and director of TriEdge Triathlon Training. He has nine years’ experience in triathlon and was part of the NZ national team member for the World Championship in Budapest and Beijing. His major achievements to date include age group champion of Bintan OD 2014, Ironman 70.3 World Championship, Singapore and Thailand National Champion (age group).
Publishing Consultant & Creative Design
Managing Director Arvind Pasricha Mobile: +65 9189 9672 arvind@paulandmarigold.com www.paulandmarigold.com
Views expressed are not necessarily those of Second Wind Magazine. The magazine, consultants and writers take no responsibility for the consequences of any action taken based on any information published in Second Wind and neither shall they be held liable for any product or service advertised in the same. No part of this publication may be reproduced without the permission of the publisher. Second Wind is printed by Times Printers Pte Ltd (L007/08/2015) MCI P 110/02/2015
CONTENTS
The Everyday Champion Aug-Oct 2015 Gear 14 18
Gear Guide The Right Fit
Feature 22
Neridah Lock: Ultracyclist
Training 34 36 38 39 43
Cycle X Terrain Triathlon Performance Q&A With The Experts
Racing
46 Team Feature 47 Lions Abroad 50 Race Preview 52 Pride of Lions 54 Sara’s Column
Get your FREE copy here Public Stadiums and Pools Sponsored Sports Events Sports Shops and Services Selected 7 Elevens Full listing at secondwindmagazine.com/distributors
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THE EVERYDAY
WARRIOR By Second Wind Editorial Team
Lim Baoying Lim Baoying, 33, started her marathon journey in 1999 and has completed 16 full marathons since, with a personal best of 3.25.42 hour in the 2013 Berlin Marathon. She constantly places a Top 10 amongst her competition, with her most notable achievement taking the win for the 2010 Adidas Sundown Marathon. On top of running, she has also excelled in her cycling endeavours since turning competitive in 2004, and took the Women’s National Champion title in the 2005 National Road Cycling Championships. She was also age-group champion for OCBC Cycle Singapore for 2009, 2010 & 2011. Having picked up swimming only late in 2011 to pursue triathlons, she has never looked back since. She is now a multiple time 70.3 finisher and also qualified for the 2014 70.3 World Championships in Austria. Outside her sporting pursuits, she now dedicates her time pursuing a Masters in Sports Medicine, as well as patient care as a full time resident physician in Changi Sports Medicine Centre (CSMC). She has also served many event medical coverage locally such as SEA Games 2015, Youth Olympic Games 2010, World University Floorball Championships 2014 and was the chief medical officer at One Fighting Mixed Martial Arts Championships. We caught up with her to find out more.
How often do you train each week, on an average? I train almost every day with some days being two-a-day workouts. The intensity of my workouts vary from week to week. I might take a rest day after a few weeks.
What have you learnt about your training habits through many years of training that now enables you to train better? Don’t give yourself excuses. You might feel worse after skipping the workout. I have to learn to differentiate between feeling lazy (i.e. dreading the pain of training) or do I really have legitimate reason(s) to skip training (i.e. such as being unwell or tired due to inadequate sleep because of work/study commitments). The morning training is all important. It sets the tempo of the day right. The evening training also becomes easier if you had done the morning training right. Are you a believer of waking up early? Yes! The morning work-out starts the day right. And in Singapore when the weather gets too hot in the day and the traffic comes on, early morning workouts make so much more sense.
Aug-Oct 2015 / Second Wind
9
Don’t give yourself excuses. You might feel worse after skipping the workout.
Did triathlon play a part in you becoming a sports doctor or was it the other way round? My formal involvement in multi-sports (not triathlon per-se) started in 2007. I did well in the South East Asian (SEA) Games Duathlon selection trials, but later had a pelvic stress fracture (from my over-zealous attempt to return to running) which side-tracked it. It was the most serious injury that I got to date. This was early in my medical career as well, and along the way, the interest in Sports Medicine also got piqued. I picked up swimming really late, like towards the end of 2011. What inspired you to become a sports doctor? Because I treat patients who are the healthiest! Well, not really, when you count in the patients I see for weight management. I was almost going to be an emergency medicine doctor, but I decided that I cannot deal with life-and-death situations day-in-day-out. So I went for the specialty that is closest to my heart: Sports. Describe your day to day job at CGH I sit in the clinic and see patients. Yes, it is that boring. But the predictable office hours make it easy for me to build my training around it, so my training does not suffer much. I see all sorts of patients from those with sports injury, to weight management, optimization of sports performance or simply ‘administrative’ purpose (e.g. getting medical certificates for exemption of physical activity). They can be patients with a new case or existing patients coming back for their review. Occasionally, I also do event medical coverage that takes me out of my clinic settings too.
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Second Wind / Aug-Oct 2015
BIOGRAPHY Age 33 Profession Full time resident physician in Changi Sports Medicine Centre (CSMC) Sports Running, Cycling, Triathlons Being a sports doctor, what advice do you usually give to yourself? Stay injury-free! And to be a positive example to my patients and everyone else that look up to me. I cannot imagine being injured and telling patients to not be otherwise. Being a sports doctor, what advice do you find yourself giving to your patients most often?
The more you fear it, the more you should attempt it.
Progress your training gradually; be it engaging in new physical activity or returning to your sport from injury or a period of layoff. What are some of the training philosophies you live by? Just do it. Don’t ask too much questions. We have to do the activity more to get better at it. The more you fear it, the more you should attempt it. What were the challenges you faced in the past balancing career and your passion? Early in my career, the working hours were long. We had do night calls and shift work on top of working on the weekends as well. I was active in sports all along, and trainings had to be scheduled around those work hours. I cycled to and fro work in order to get the bike mileage in. I will always remember the incident where I literally dozed off while cycling back home from work in the afternoon, after a night call (meaning I had been working since the previous morning, overnight and then till the next day late afternoon). I had battles with my self-esteem when I stood at the start line of many races, unsure if I had trained properly and adequately for the race that was about to start.
Aug-Oct 2015 / Second Wind
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Inside
Gear Guide. Gear Talk.
GEAR Discover in detail how some of Singapore’s bikefitters fair from the experience of physiotherapist Kenny Wong, who has credentials in biomechanics. Plus, check out our features on amazing new gears!
GEAR
Gear Guide
For Champions
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Second Wind / Aug-Oct 2015
Electrolyte Hydration Range By using PURE you’ll actually enjoy drinking your sports drink. Feel healthier, stronger and more hydrated during exercise. Using fresh fruit and premium ingredients makes a huge difference to how your drink tastes. If it tastes great, you’re more likely to drink sufficient amounts to stay hydrated – helping to improve your fitness and stamina.
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GEAR
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32Gi Sports Gel The 32Gi Sports Gel is a great tasting, healthy performance gel with an innovative and completely unique snap gel packaging. The product is easy to carry, easy to use and is more environmentally friendly than conventional packaging. 32Gi’s Sports Gel is manufactured from natural brown rice syrup making it a healthy gel option whilst providing the much needed energy requirements during a sporting event.
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Second Wind / Aug-Oct 2015
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GEAR
The Right Fit
Bikefits
Contributed by Timothy Lim, Bikefitter & Engineer at Loue Bicycles louebicycles.com
W
When it comes to bike fitting, there are many different philosophies on how to get the right fit. At the end of the day, a rider seeks comfort, efficiency and an injury-free riding experience. Many people just wing it by going into a bike shop, letting the staff set the bike up, and if it feels comfortable, they’d probably never take it any further. A well-rounded fitter needs to have an attention to detail and experience with riding and fitting. They would also require an understanding of sports injuries, the biomechanics of cycling, the geometry of the bicycle, manual skills, postural assessment skills. In fact, they would even need to have some knowledge of strength and conditioning, flexibility and the list goes on. When Should You Go For Bike Fitting? When you don’t feel comfortable on your bike, you would probably benefit from a fitting session. Some people wait till they sustain an injury, often repetitive strain injuries from prolonged bad posture on the bike, before booking themselves in for a session. You should also consider having your bike fitted when you have lost flexibility from an injury, when you have had a crash and are recovering, when you are stronger and want to increase the efficiency of your power output on your bike.
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Second Wind / Aug-Oct 2015
Another group of people who should get their bikes fitted are teenagers and kids. This group of riders are constantly growing and developing. A setting that used to allow them to ride comfortably might need some adjustments to be made every now and then to constantly ensure that their growing needs are accommodated.
mechanism of the injury to include consideration of aggravating the injury when riding?
Kenny Roger Wong writes a review of 3 popular fitters in Singapore. We meet Cannasia with the GURU System, Loue Bicycle RETUL Certified Fitters and Bikes n Bites F.I.S.T Protocol on Bio Bike 5000.
• Quantitative Data Analysis: Does the fitter have supporting data to explain the position of the ideal fit, including saddle pressure, cleat angle, power output and data from 3D motion analysis?
The following outlines the criteria on which a bike fitting experience with each of these fitters will be assessed. Fitters will be rated on a 5-point Likert scale:
• Cleat and Insole Analysis: Is the fitter able to provide recommendations regarding the use of insoles? Does the fitter provide insole and cleat adjustment services?
1 - Poor, 2 - Average, 3 – Good, 4 Very Good, 5 - Perfect • Meeting Client’s Needs: Does the fitter successfully meet the needs of the client and come up with a good fit? Is the cyclist riding more comfortably? • Strength and Flexibility: Is the fitter able to carry out an assessment of the client’s strength and flexibility to determine client’s athleticism? Is the fitter able to determine the ideal positional angle at which the client would be able to cycle more effectively, and possibly identify strength and weaknesses of his mobility and function? • Injury Management: Is the fitter able to customise the fit based on the possible injury? Does the fitter have sufficient knowledge of the injury and understand the
• Feedback and Professional Observation: Is the fitter able to carry out a qualitative assessment and analysis of postural correction based on feedback given on and off the bike?
• Value (Price): Is the overall bike fitting experience worth the amount that has been paid?
Cannasia (33 Ubi Vertex 3 #01-20 Singapore 458868) Cannasia has one of the most sophisticated tools any bike fitter can dream of having. The GURU system by Cannasia enables collection of data such as saddle height, saddles set back, reach from saddle to bar and drop from saddle to bar. This data is essential for all bike fitters. It uses an x and y-coordinate to position the bike. The software is then able to analyse various different bike models and uses a Kinect camera for motion analysis.
GEAR
At Cannasia, they make sure you are comfortable on the bike and with the riding position. With the GURU system, calibration of saddle height and reach can be done with the click of a button. This would mean tweaks are done very quickly. Once an ideal position for the rider has been identified, a bike model (if you don’t already have one) is recommended. Otherwise this setting will be transferred onto your bike. Fitting done! Overall Cannasia has a cool and sophisticated system. The amazing equipment gives Cannasia great potential in bike fitting. The GURU system that is used is a great system that allows riders to try various different bike models at once. It is ideal for a beginner rider who is looking for a basic fit. Meeting Client’s Needs: 3 The aim of the session was to find an ideal position where the rider would feel comfortable. However, the recommended fit settings did not allow the rider to feel completely comfortable on the bike. A more experienced fitter would have been able to suggest or recommend the combination of settings to make for a perfect ride. Injury Management: 2
use of strength and power output during the ride could also confirm the recommended fit. Feedback and Professional Observation: 3 The fitter has riding experience and uses his experiences to relate to certain positional angles. However, it might have been more helpful to consider positional angles based on the client’s experience instead. Quantitative Data Analysis: 1 The GURU System is an amazing system that is able to collect a great variety of data. The system was unfortunately under-utilised as none of the data collected was used to determine positional changes or riding habits. Cleat and Insole Analysis: 2
and experience of the rider is used. The questionnaire also covers other areas such as history of injuries.
There were opportunities given to voice out concerns when discomfort at certain settings was experienced. These could have been more adequately addressed and it would have been helpful for the fitter to perhaps explain why discomfort or pain may have been felt.
The fitter is able to fit clients on their cleats but does not have the knowledge or the tools needed to provide insole services.
On the day of the fitting, the fitter reviews the questionnaire with the client and the objective of the fitting is discussed.
Value: 2
Strength and Flexibility: 2
Loue Bicycles
The dynamic fit by Loue Bicycles covers the cleat angle, appropriateness of shoes, assessment of the foot on the pedals, hip stability, flexibility, basic strength level, position (qualitative and quantitative) during the fit and saddle pressure.
The fitter did mention the assessment of flexibility by trying to get the rider to bend forward and touch his toes. However, there are other variables and assessment methods that would have made the assessment more reliable. The
At $400 per session, the service was a tad pricey for the level and quality provided.
(www.louebicycles.com) Loue Bicycles are trained RETUL fitters. They use the RETUL concept and philosophy to fit a rider on a bike. They are very strict with the protocols which makes the bike fitting process smooth and systematic. Besides using the RETUL concept, they also use a combination of the gebioMized pressure analysis system and the RETUL Vantage 3D Motion Analysis system as well as other proprietary equipment. A pre-fitting questionnaire to provide the fitter with some understanding of the level
With both qualitative and quantitative data used in the fitting process, riders can be confident that the suggested settings will make for a good bike fit. Assignments to improve areas such as flexibility and mobility are introduced and coached, and later emailed to the client. Overall Loue Bicycles uses a very holistic approach to the bike fitting process and recommends a very comprehensive and well-balanced fit setting. They provide a great
Aug-Oct 2015 / Second Wind
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GEAR fitting experience, especially for riders who are not only looking for a good fit but who also wish to have some data to understand how they can cycle more efficiently. Meeting Client’s Needs: 4 Loue Bicycles has done a great job in formulating the right questionnaire, that was administered prior to and at the start of the fitting session, to understanding the needs and objective of the client. The questionnaire was thorough and was able to draw out many key areas for discussion. Injury Management: 3 The fitter showed basic understanding of injuries and was able to use his knowledge to address some issues that came up during the session. Strength and Flexibility: 3 A good manual assessment of flexibility and mobility of the hip joint was carried out. However, the assessment was not entirely explained during the fitting session. It would be useful for the rider to understand the assessment results and how they can be used during the session. Feedback and Professional Observation: 4 The fitter’s wealth of experience in bike fitting is evident during the session. He was able to quickly make tweaks and changes to settings to improve fit. Quantitative Data Analysis: 5 The fitter was able to fully utilise all the equipment available which made the whole riding experience that much more informative. He explained the differences in positions and how it affects the pressure of the saddle and hip movement. Markers were also used to track the cycling motion of the rider and these were clearly explained. Cleat and Insole Analysis: 4 The fitter has great knowledge in adjusting cleats. Bony landmarks and stability testing were also used to evaluate the excessive pronation and supination of the ankle. Loue Bicycles went on to recommend the appropriate insoles. Value: 4 Bike fitting in Singapore can be pricey. It is an expensive process and a price tag can hardly be put on the experience of a bike fitter. $450 for a dynamic fit by Loue Bicycles is worth every penny.
Bikes n Bites (3791 Jalan Bukit Merah, #01-08 E-centre @ Redhill Singapore 159471) At Bike n Bites, Paul bike fits using the Fit Institute Slow Twitch (F.I.S.T.) Protocol. He is probably the only F.I.S.T fitter with an Advance Certification in Singapore. Having done over 2000 fits, he has developed a good instinct in making changes to settings to improve fit. Paul has now cut down his fitting time to as short as 45 minutes, compared to the 2-hour sessions that some bike fitters can take. Paul starts off with a basic objective for the fitting session. He explains his experience in road and tribikes. The F.I.S.T Protocol which originated from triathlon and road-biking, thus the fitting are only available for triathlon and road-bikes. The setting of your Bio Bike is prepared according to the setting of your bike. If there isn’t a bike that you are already riding on, Paul will use parameters such as shoulder width and height, to gauge a basic bike setting on the Bio Bike 5000.
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GEAR
Quantitative Data Analysis: 3 Data from the Bio Bike was used to understand the power output of each leg. This data provided was useful and was able to highlight areas that the rider would otherwise be unaware of. In this case, the rider was riding with 20 watts more power on the ideal fit, although it had felt like the power output had not changed. He then gauges your average riding speed and power output when cycling. Adjustments are made on both saddle height and reach. Paul is able to use his experience and observational skills to position you well. Quantitative feedback of the power output when riding and some data of leg power was shared throughout the cycle.
Cleat and Insole Analysis: 3 Cleat adjustments will be made on your bike after the riding position is adjusted. However, the insole services and explanation of position of foot stability and shoe types was unclear.
Once an ideal position is found, he then translates the settings onto your bike or the potential customised bike purchase of your choice.
Value: 3
Overall
Prior to making an appointment with any bike fitter, it might be useful to ask the fitters a few questions about fitting session. These might be to do with the training and approach that the fitter uses, the tools used during the fit, data collection and outcome of the report during the session etc.
It was a very efficient fitting session with a fitter who has had a lot of experience. Bikes n Bites is able to set you up in 45 minutes. The fitting session is very goal-oriented and will suit those who have been riding for a while and want a slight tune up for a better riding experience. Meeting Client’s Needs: 4 The objective was marked out well and the fitter knew the right questions to ask to get started on the purpose of the fit. Injury Management: 2 Some possible repetitive strain injuries on certain riding postures were discussed. However, the fitter relied mostly on feedback from the rider himself to lead any discussion on injury management.
The session at Bike n Bites is good value for money and reasonable at $390, considering the outcome of the fit feel on the bike.
To ensure that you get a personalised fit, also find out if the fitter will be able to take into consideration your injuries or disabilities, if any. Make sure to check if the fitter is trained to fit your type of bike, whether it be a road, mountain, Tri or Time Trial bike. Knowing your purpose of going to a bike fitter and making it clearly known to the fitter, will help get the two of you on the same page and you would be even more likely to get more out of the session.
Strength and Flexibility: 2 Strength of leg power was calculated based on the power output when riding. Neither flexibility nor hip stability was discussed before and during the ride. Feedback and Professional Observation: 4 Bikes n Bites has a lot of experience with the F.I.S.T Protocol. Paul himself, has taken it to a whole different level by thinking outside the box and making tweaks and changes where he felt would be most useful and appropriate. His experience and speed was evident during the bike fitting process.
Aug-Oct 2015 / Second Wind
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Inside Neridah Lock
FEA Photo Richard Tan
ATURES If you think cycling is already an endurance sports, then you should find out about ultracycling. We cover the remarkable Neridah Lock who has completed endurance races in many of our bucket list.
FEATURES
Cover Story
Neridah Lock
Ultracyclist By Second Wind Editorial Team Photos Soon Tong
Neridah Lock, 41, is a Registered Nurse and Sports Massage Therapist and has lived in Singapore since January 2013. After completing numerous extreme triathlons events since she started in 2010, she has now turned her attention to ultra cycling and have competed in the Race Across America (RAAM- 2014 & 2015). This year, Neridah competed in the SilverState508, also known as as "The Toughest 48 hours in Sport". It also ranks as the world's premier weekend ultra cycling race. The 508-mile (820km) cycling event is revered the world over for its epic mountain climbs, stark desert scenery and desolate roads and possibly one of the toughest yet most gratifying endurance she will experience. Neridah has always believed that if you set yourself a goal, work hard to achieve it, then anything is possible. In the following article, she shares with us her journey leading up to some of the world’s most prestigious ultra cycling races, RAAM & SilverState508; of her toughest days and valuable lessons learnt during her journey.
How many years have you been cycling, and when did you first become aware of ultra cycling?
Needless to say, I persisted and whilst I was never the ‘fastest’ out on the course, I always finished the bike leg in reasonable shape to start the run. It wasn’t long after my first event that I signed up for a 70.3 and then there was the lure of ‘going longer’ and so it was time to step up and play with the big boys in the full Ironman distance events.
I started cycling (as part of Triathlon) 5 years ago on a standard road bike with clip-on aerobars. To be honest, it was the element that I feared the most. Initially, cycling was daunting and I certainly had my fair share of ‘falls’ which predominantly involved being almost stationary (a statement that many of my friends in Sydney and my sister in Melbourne can attest too!).
I first became aware of ultra cycling when my husband and I were given a book entitled “50 Toughest Endurance Races Around The World” by my sister a few years ago. Within this book, there were a plethora of outrageous events and one of them was the Race Across America (RAAM). At that time we both thought it would be exciting to participate so we set in motion plans to race this event in 2014. The seed for pursing ultra cycling was definitely sowed before this, but because of the empowering and challenging experience at RAAM last year, there was a definite change of focus from multisport to pure cycling.
I remember my first race vividly as I had no clue on the race format, the course or the concept of ‘transition’. Although it was an ‘enticer’ triathlon, it felt like a full ironman and in the aftermath, I recall not being totally sold on this so called ‘multisport’.
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FEATURES
It was not long after this that I thought cycling was ‘pretty cool’ and I was soon looking for other rides
Aug-Oct 2015 / Second Wind
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FEATURES
What made you sign up for your first ultra cycling event? I had moved to Singapore not long (2013) and was very keen to keep riding and stay focused on the events I had already signed up for the following year. I dabbled in a few longer rides around the island and whilst I enjoyed them (mainly for the company, the witty banter and funny jokes), I felt I wanted something more. I had a friend from ANZA who was planning to ride the 2-day Gran Fondo in the Tour de Bintan and that sparked my interest. A Gran Fondo – how very European I thought! Needless to say, I suffered throughout the whole race whilst simultaneously enjoying every minute. I still find it humorous that I managed to finish with minimal preparation and experience in pure cycling. It was not long after this that I thought cycling was ‘pretty cool’ and was on the lookout for opportunities to ride my bike every day. That was when I decided to enter RAAM. Racing RAAM was a life-changing experience for me, and it certainly cemented my love for cycling. RAAM is the ultimate ultra cycling race in terms of both distance and terrain and certainly a race that many ultra cyclists aspire to do. It is one the longest running and most respected endurance sports event in the world. It is seen as a pinnacle of athletic achievement not only in cycling circles, but the greater sporting community as well. What drew me to RAAM is the true test of speed, endurance, strength, camaraderie, and the ideal combination of work and fun! There is no other race that matches the distance, terrain and weather, and no other event that tests a team’s spirit from beginning to end. RAAM inspires everyone who has been a part of it - racer, crew, staff and fans alike. Surely if you are wanting to race, and race ‘long’, then aiming for the top is the only option!
What changes did you have to make to your training when you first started ultra cycling? Firstly, it was getting my head around the distance. Ultra cycling is as much about getting mentally prepared as it is physically executing the ride itself. The earlier you can make terms with the fact that you’ll be in the saddle for long periods of time, the easier it becomes (relatively speaking!). Secondly, it was finding the right coach. I am very fortunate to have a highly successful ultra cyclist as my coach. He is very well known within the ultra cycling
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community and was ‘gifted’ to me by a friend who was also under his coaching in preparation for RAAM last year. He is very knowledgeable, provides constant feedback and support for my training and answers to all my ‘stupid questions’! Thirdly, it was finding riders keen to accompany me on long rides and certainly both Singapore AUDAX and ANZA Cycling were perfect for this. Cycling for long distances inherently has its challenges but it is easier when you do it with like-minded people. When surrounded by riders with a common interest, going ‘further’ is possible because they will look out for one another; encourage and support each other when the ‘hurt’ comes; and celebrate together when a new milestone is achieved. What I enjoy most about riding with Singapore AUDAX is that it encourages ordinary every day riders to go out and test themselves on a given course within a very reasonable time allowance- You are not racing against each other, but rather ride against the clock. Riders do not have to be super fit to achieve the specified distance, just a desire and the fortitude to keep plugging away. This year also sees the qualification rides for Paris-BrestParis (PBP) – the ‘granddaddy’ of Randonneuring – a 1200km event that has a 90-hour time allowance. A rider that wishes to qualify for this event (only held every 4 years) must successfully complete rides of 200, 300, 400, and 600km in order to register and compete. Having these rides available here in Singapore, almost on a weekly basis over the past 9 months has greatly facilitated my training and preparation leading into both RAAM and also the SilverState 508, both of which are ultra cycling races.
FEATURES
Lastly, I had to change the way I viewed hydration and nutrition. Proper fueling during a long-duration ride or race is something that can’t be taken lightly. The quality of the fuel you put in your body, as well as the quantity of that fuel, needs to be seriously considered if you hope to enjoy a successful ride. For me, it’s been a little bit of trial and error, but making my own food to take on longer rides has definitely helped; that’s not to say that I don’t partake in the ‘black magic’ or pop a pringle every now and again but I try to hold off as long as possible before I do!
family and friends help break the monotony and play an important part as well.
How’s training for such ultra cycling events like?
Share with us the race format Race Across America.
Riding with some intensity, and fairly regularly is the key. Good, solid trainings help ease the inevitable confrontation with pain and suffering during a long distance event. This usually means 3-4 days of hard riding per week, for multiple weeks at a time. The hardest days (rides in excess of 8 hours) require a rest day, or a short easy ride the following day.
RAAM is in effect a time trial from the West Coast of the United States to the East Coast. Once the clock starts in Oceanside, it doesn’t stop until you reach Annapolis. Teams have 216 hours (9 days) to complete the race whereas solo men riders have 288 hours (12 days) and solo women riders have 309 hours (12 days, 21 hours).
There have been tough times in training. Very early starts and very late finishes! Rides sometimes commence very early between 0330 to 430 and see you not reaching your final destination (which doesn’t always mean ‘home’) close to midnight. On these days, it is tough on both the mind and body and that is when you can start getting negative, so being cognizant of your mind playing tricks on you to get you to stop is important. For me, it is usually because I am getting hungry or thirsty, or both! It is about that time when I eat, change something about the ride (whether that’s cadence or by taking a five-minute break), or do what I need to do to get my mind back in sync. I try to set small goals and remind myself that I can do anything I put my mind to, and I will not let myself down.
However, the nature of the training certainly depends on the goal. There is a huge difference between the people who are competing for the win versus the people who are out there for the challenge of going the distance. If you are going to compete, there has to be an intensity element. If your goal is strictly to finish, to meet the challenge of the distance, you will use a different training method. It really depends on what your goals are.
Each team must follow the race route as listed in the route book exactly as it is described. This includes exiting and entering interstates and other detailed route commands. The only exception is where road construction or other unforeseen issues (e.g., mistakes in the published directions, roadways closed due to flooding, etc.) forces a change to the race route. In those sections, the racers must then follow alternate directions, which are supplied by a race official or race headquarters.
Then there is also the weather which plays a major factor in how well the training goes, but I think that is part and parcel of ultra distance riding; learning how to deal with adversity, which makes you mentally tougher. Being an ultra cyclist is not all about doing hundreds and hundreds of kilometers every week (although that helps), it is also about the variation in your training- Hills, intervals, time trials, indoor efforts and gym work. Other activities such as running, swimming, yoga, regular massage, and spending time with
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FEATURES
Teams can race using any format they choose (whether that is riding one after the other continuously, or by splitting into two teams of 2 riders) but they must reach two checkpoint ‘Time Stations’ within the designated time to officially continue with the race. If racers cannot reach these two checkpoints within the designated time allowance, the chances of reaching the next checkpoint or the finish are significantly diminished. There are also no restrictions on how many hours or how many kilometres a racer may ride without rest and there are no restrictions on how many hours a crew member can go without a sleep break. Also whilst RAAM is a non-drafting event between different teams, drafting is permitted within the same team. During the race, rider exchanges are an important factor to consider and there are two types of exchanges. The first is a Rolling Exchange – this is where the new rider begins riding and wheel overlap is done with both riders in motion – that is, the incoming rider’s front wheel must overlap with the outgoing rider’s rear wheel. These exchanges take place during daylight hours and if performed smoothly and ‘at speed’, can save a lot of time over the course of the race. The second is known as a Stationary Exchange. During a Stationary Exchange, the new racer stops and waits until the retiring racer has passed before starting. All night exchanges must be Stationary Exchanges and must happen within the headlights of the follow vehicle. The retiring racer must then place one foot on the ground before the outgoing racer takes off. This type of exchange is much slower but it ensures that both riders are kept safe during this time.
How did your first experience Racing Across America go? My first experience was both exciting and daunting. RAAM is as much about getting to the starting line in one piece as it is executing the race. Organisation and preparation commenced 12 months prior to the race with many team meetings to formulate strategies, consider logistics, etc. I think we all were a little naive after we had signed up and we were soon reminded of some pretty harsh ‘realities’ when a good friend offered to conduct a crew seminar for us in Sydney. It was during this time that the enormity of the race itself hit home and we had to reconsider a number of decisions we had already made in regard to the race. This primarily included the number of crew members we would have, the projected riding time of the racers and the logistics of having an RV as well as a number of ‘chase vehicles’. We didn’t particularly have a finishing time in mind at that stage; the focus was to get all riders from one side of America to the other safely.
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The crew was comprised of family members and ‘friends of friends’ which worked out very well and whilst only one crew member had ever experienced RAAM before, everyone else was relatively new to it. Having said that, the team dynamics was amazing and everyone seemed to just ‘do their job’ which I think is a testament to their personalities and their willingness to help us achieve our goal. No one really knew what to do or what to expect but we figured it out both before and during the race – as often is the case! The physical aspect of the race was challenging, and when coupled with a total of less than 24 hours of sleep over 7 days, made it that much more difficult. Temperatures was low to mid 40 degree temperatures in California and Arizona desert, followed by much cooler temperatures once we hit Colorado, which included a climb to the highest point in the race (Wolf Creek Pass) at 11,000 feet in altitude. But then we hit the Kansas plains, and the tailwind was just amazing. I remember searching for more gears as I felt I was flying as well as a sense of regret that I hadn’t taken both my road and TT bike. After the half way point of the race, we encountered the relentless 100-300 feet climbs over and over in Missouri, Indiana and Ohio, which prevented any sort of cycling rhythm unfortunately. The race ended with several hundred miles of steep climbs in the Appalachians of West Virginia, Maryland and Pennsylvania. Then there’s the final 150 miles of heavy traffic in the east as Annapolis nears. Then. it’s over. You cross a single white line marked with two traffic cones and it’s done. 3000 miles, 12 States, 350 communities and 170,000 feet of climbing! Slightly anti-climatic but nonetheless the sense of achievement is quite overwhelming. Many tears were shed (mostly mine) before the organisation started for 2015!
Did your second attempt go better? Last year (2014), our team went into RAAM like blind mice. This year (2015), we had the benefit of learning from last year’s race and had a clear focus to do one better than last year and win our division. We were much better prepared both mentally and physically, and also extremely lucky that three of the crew from the 2014 campaign had decided to come back and support us after having a great experience last year. The rest of the crew made up of relatives,
FEATURES
friends of existing crew or people who were recommended from the Ultra Cycling community, were entirely new to the experience. They were low on sleep initially, in part due to inexperience, but towards the middle and end of the race they started to get into a rhythm. The crew from both this year and last are amazing and I have at least one instance for each of them, where they said or did something that inspired me or kept me going. At the risk of sounding cliché, we would not have made it without them. One of many lessons learnt from 2014 was regarding sleeping arrangements and we made a decision pretty early on in the preparation phase of 2015 to remove the RV from the equation and sleep in motels along the route instead. This was certainly more comfortable and afforded us some decent sleep and the chance to shower; but in retrospect not efficient and probably cost us time. The change of rider rotation was also managed quite differently from the previous year. Last year, we rode as two teams of 2 riders for approximately 4 hours before undertaking a team exchange. This year, we still maintained the 2 rider teams but the ride duration was extended to anywhere between 6.5 hours to 9 hours before a team exchange. The duration of ride time changed from last year because we felt that both racers and crew were not obtaining enough rest between sessions and the fatigue accumulated along the way was proving to be a significant concern. With the longer duration of ride time, all racers and crew could at least get between 3 and 4 hours of solid rest between sessions. As with all races, and especially with RAAM, there were many circumstances along the way that caused some challenges such as the inevitable navigation errors and general fatigue but overall, the race itself was much better than 2014 and we did manage to finish in a time well below our time from the previous year. I know this has been a long answer, but sometimes stories take a while to tell! RAAM 2015 was a TRUE team effort and a TRUE race. We conquered those mountains and passes with aplomb; we got to ride through some of the most beautiful, remote, rugged country in the world. We made friends out on the course, passed people, got passed, pushed ourselves and witnessed incredible feats of fortitude, resilience, and commitment. Racing RAAM; while officially a competition, was really more of a chance to race with my friends and the most important person in my life – my wonderful husband! In hindsight, going for the win was much less important than the adventure, and that’s what I hope for each of you who read this – that cycling can lead to many wonderful adventures around the world, so get out there and experience all it has to offer!
What lured you to the SilverState508 this time round? Funnily enough, the SilverState508 (formally known as Furnace Creek 508) also features in the book “50 Toughest Endurance races in The World” and it was around the same time as noticing RAAM that I also noticed this race and I remember saying to my husband “I’m going to do this one day”. It is known as "The Toughest 48 hours in Sport," and ranks as the world's premier weekend ultra cycling race. This 508-mile
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FEATURES
Cycling can lead to many wonderful adventures around the world, so get out there and experience all it has to offer!
30 Second Wind / Aug-Oct 2015
FEATURES
The best rides are the ones where you bite off much more than you can chew, and live through it.
(820km) cycling event is revered the world over for its epic mountain climbs, stark desert scenery and desolate roads and is reputed as one of the toughest but most gratifying endurance challenges available. I have no doubt that it will be the most difficult yet rewarding race I have done so far, and that certainly lured me in.
If you could share a few life lessons learnt from ultra cycling, what would they be? Ultra cycling has taught me many life lessons and for that I am grateful. The first came during RAAM 2014 when I crashed quite badly in Arizona. I was taken to the hospital where I underwent surgery for facial lacerations and debridement of three broken fingers. I don’t really remember much of the crash itself but I certainly remember waking up in the RV after being discharged and begging my crew chief to put me back on the bike. I never not wanted to get back on and continue, and I think that was a real turning point for me mentally. I did not want to let my team down by not finishing the race but more importantly I did not want to look back with a sense of regret that I could have continued even with a face full of stitches and a few broken bones. The second lesson has certainly developed over the past few years and that is ensuring that I am surrounded by supportive, motivated people; individuals that I am in awe of. I don’t think you can take on RAAM and SilverState or any other endurance event for that matter, without that kind of network or level of support. I have been fortunate enough to have been coached by two men who I regard highly, not only for their own personal success (which is both inspiring and motivating), but also because they take a genuine interest in my training and ultimately in my success– which doesn’t always equate to winning.
continue along this path. I see many of my friends, and indeed my husband, undertaking challenges both here and around the world and I am in awe of their stamina, endurance, dedication and commitment. That makes me realize they are doing something beyond what they ever thought their abilities were, and that in itself, makes me go ‘wow’. The last lesson is realising that you can actually do it; if you set a goal, work hard to achieve it, then anything is possible. Most people cannot relate to the idea of riding 100km, let alone riding or racing an ultra event, but the utterly ridiculous nature of these challenges brings those who participate closer together. You enjoy the people you are with, make a lot of friends, develop wonderful memories and hopefully inspire others. And yes, there is competition between individuals, but the real competition is you against the distance; against the course; and against yourself. Oh, and lastly, investing in top quality chamois is key!
Finally, what’s your favourite cycling quote? Well, actually I have two: One is by Ernest Hemingway, and it goes: ‘It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motorcar only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle. ‘ The other is by Doug Bradbury, ‘The best rides are the ones where you bite off much more than you can chew, and live through it.’
My husband, my family, and my close friends play an enormous role in providing me with encouragement to
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Inside Cycle. XTerrain. Triathlon. Performance. Q&A.
Photo Athlete Lab - Specialized Mavericks Social Ride
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RAINING Be inspired by our contributors and their knowledge of the sports. This time round, they share with you the dierent types of mountain bike racing, how to train for climbs in Singapore, and much more!
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Cycle
How To Train For Climbs In Singapore. By Lemuel Lee
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While a large majority of the bicycle industry is focused on creating the most aerodynamic bikes as possible to counter the effects of air resistance, gravity is another common nemesis amongst most cyclists. Many riders, myself included, often have a natural buildup of fear and apprehension when the road pitches upwards. However, rewarding and enriching experiences can be gained from cycling up hills and mountains, with beautiful sceneries and landscapes often awaiting those who do.
time, as this is where most of your climbing is done in. A good interval for this is called the ‘Over – Under’, which consists of 3 sets of 8 – 20 minutes of hard effort per set, alternating 5% over and 5% under your Functional Threshold Power every 3 – 5 minutes. Give at least 5 minutes recovery time in between each set. As the effort is relatively long, it is preferable to do this on an indoor trainer, as there are no climbs in Singapore that allow you to ride constantly for a long time period.
The simple solution to improving climbing performance is to climb more. However, given the limited climbs that we have in Singapore and the limited amount of time most cyclists have, it is impossible to spend 4 hours in the mountain range, twice a week. Surely there must be ways that cyclists in Singapore can engage in to train for climbs without spending a month or two in the mountain ranges of our neighboring countries?
The second priority should be to condition your body to be able to produce large amounts of torque (angular force), which are useful during very steep pitches or switchbacks. A good interval for this would be ‘Hill Sprints’, which consists of 6 30 seconds all – out sprints uphill with a cadence of 60 – 80 rpm, 2 minutes of recovery between each effort, and then 1 or 2 more sets depending on your level as a rider. I prefer to do these efforts outdoors, as they are short enough to be done on some of the climbs in Singapore.
HIIT workouts The reason why High Intensity Interval Training (HIIT) is useful in improving climbing is that these workouts are able to target specific energy and neuromuscular systems that your body requires during a climb. It also helps to improve your overall cardiovascular fitness, which enables you to use oxygen more effectively and recover faster from each climbing effort. The first priority should be to condition your body to be able to ride around your Functional Threshold Power (FTP) for long periods of
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Technique Besides being able to produce power, the way you produce and deliver the power to the pedals is ever important, especially during something as demanding as climbing. A common mistake I see when coaching cyclists is that they automatically crouch their backs and slump over the handlebars when they hit a climb. Fine-tune your climbing powerposition by keeping your back straight and chest open to allow maximum air into your lungs. Slide further back on the saddle to
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encourage your heel to drop through the bottom of the stroke and to engage your glutes better. While your glutes are a major force producer and play a crucial role in generating force, many cyclists fail to activate them when pedaling. This could be due to improper pedaling technique or past injuries that limit the use of the glutes. As such, neuromuscular activation exercises off the bike, like single – leg squats, and taking a conscious effort to activate the glutes while pedaling, are helpful in developing your glutes to use them as a primary force producer in the pedal stroke.
Engaging in HIIT workouts, focusing on a good cycling technique, and adopting a healthy diet, are 3 key guiding principles to train for climbs in a country which lacks climbs that last for more than 10 minutes. This however, is not all there is to improving your climbing. If you are serious about training and improving on the climbs, or have a specific event that involves a lot of climbing to train for, engage a coach and he will be able to guide and help you in the most effective way possible.
A strong core is also important when it comes to climbing as it helps to transfer power and maintain a good cycling posture amidst the huge efforts required when climbing. Core stability exercises like planks and 2 – point kneels are useful in improving core stability. Power – to – Weight Ratio While the earlier points have been more focused on power generation, we now focus on the other aspect, weight. Weight loss is definitely something every cyclist should look at when training to climb better, as even a drop of 1kg in weight affects the power – to – weight ratio greatly. Focus on healthy ways to lose those extra few pounds, and be sure that you are losing the right weight. An hour of easy riding in a fasted state in the morning teaches your body to metabolize fats more efficiently, and cutting off fried food and those that are high in fat are proven ways to lose weight. Consistency is key in any weight – loss plan, as it is in any training plan. While you do not need to be like those scrawny – looking climbers in the Tour de France in order to climb better, shedding those extra few pounds will certainly take you a long way in improving your power – to – weight ratio.
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TRAINING
XTerrain Types of Mountain Bike Events
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By Wilson Low
Cycling off-road is not just a means of visiting scenic outdoor locations, or exploring off the beaten paths & roads. Mountain biking events are diverse as the different types of terrain its enthusiasts traverse
Cross-Country How It Works Multi-lap riding is the most common form of crosscountry (XC) racing - with races pegged to finish around 1.5hrs on average. Shorter lap races (or short course cross country) have an even lower barrier of entry, lasting as short as 15 minutes - perfect for the weekend warrior or first-timer. XC marathon racing features much longer routes and can be looped or point-to-point events, typically 50km or more. Multi-day stage races, in the same way a road bike grand tour is organized, are essentially back-to-back marathon races, providing even more of a challenge. In contrast, endurance multi-lap formats can take the lap racing to extremes - with 6, 12, and even 24-hour nonstop events for both teams or solo riders. Which Mountain Bike XC is the easiest off-road racing discipline to get into: either a hardtail XC bike or full-suspension bike with 100120mm of suspension travel works well. Geometry will favour nimble handling on both ups and downs, with a light weight build and wide range gearing desirable traits to aid climbs and accelerations. However, more extreme terrain would put such bikes out of their depth unless piloted by a very skilled rider. Get Started Novices and first-time mountain bike owners typically start with a single-lap or lower lap count event. Starting small and over short lap-courses is a great way to find whether you can progress on to longer XC events later; or make a step-up in skills and decide to take on technically more demanding genres of off-road cycling.
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What It Takes Competitive level XC racing requires excellent aerobic endurance capacity and the ability to sustain and recover quickly from repeated bouts of high-intensity, VO2-max type efforts. Technical skill demands are typically lower for the longer events and at grassrootlevel races, but can be ramped up significantly for XC elite racers.
Downhill How It Works Races are run on a predominantly downhill (DH) course, with timed race runs lasting between 2 and 5 minutes on average. High speeds, steep gradients, and trail features which require large doses of skill and commitment. Purpose-made downhill off-road routes with significant elevation drops are the norm, although there have been events conducted through urban streets, city parks, and even through shopping malls. Riders are allotted time to scout and practice on the track, before making their seeding/qualification and final race runs, one at a time, at designated start times in time-trial fashion. Which Mountain Bike A long travel (180-200mm of travel) full-suspension bike - typically with a double-crown front fork - is almost always preferred; although races have been contested and won on lighter single-crown forks or even hardtails. DH bikes have burly components and a long, stable geometry that makes hard impacts, big jumps, and high speeds over rough ground manageable.
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Such a bike is unsuitable for riding uphill for lengthy amounts of time due to limited gearing and heavy weight. Thus, to get to the top of DH tracks, riders and their bikes may be shuttled (either by gondolas/chairlifts or a vehicle shuttle). Get Started DH of 'gravity riding' requires decent familiarity with a 'regular mountain bike' (either an XC or trail bike), a willingness to step up in speed and steepness trail-wise, plus investment in a very specific type of race bike (it is hard to take a DH bike for any other kind of riding). Protective equipment like a full-face helmet, motorcrossstyle neck brace, body armour, and goggles are mandatory for many true-blue DH races - typically held in locations with big hills or actual mountains. What It Takes The ability to hit peak power - very short bursts of maximal anaerobic efforts - is a key physiological advantage for top downhillers. Explosive strength, both upper and lower body, will be called upon to muscle a DH bike that can weigh 14-18kg through the roughest terrain and through the air in 'all-or-nothing' race efforts. Most crucial to the equation are confidence, courage, and razor-sharp reflexes to negotiate highlevel trail features at high speeds.
Get Started Familiarity on your bike of choice on a wide variety of terrain is paramount: you have to endure uphill, often lengthy, liaison stages; and back it up with fast riding on special stages where technical features can rival those on a full-on DH race courses. Some races require a full-face helmet and/or some form of body armour to be worn on special stages: many racers will carry two helmets - the full-face for specials, a more conventional open-face helmet - which is better-ventilated and less claustrophobic - for riding the liaisons. What It Takes Well-honed technical skills, reflexes that are resistant to fatigue, and agility are paramount for the timed stages, but aerobic fitness is a definite advantage for an entire day on the bike, especially with untimed stages involving lots of uphills. The best enduro racers are able to recover quickly from various kinds of big efforts whether long and drawn-out, or short and explosive - highly important for remaining composed and fast when the clock is ticking on special stages
Enduro How It Works This is the newest, fastest-growing genre of participative mountain biking competition. Enduro races take into account timed 'special stages' which are conducted time-trial style for each rider, going predominantly downhill with demanding technical features (and some flat and uphill pedaling segments). To get between these stages, participants ride untimed 'liaison stages', usually less technical but almost certainly uphill, and perhaps involving some walking or assisted shuttles - within a maximum time limit to reach their next designated special stage start. Some enduro events allow riders multiple attempts of a special stage; others designate a practice day, whilst others have all stages run 'blind' (without any prior practice); and may be single-day (where 3 hours, up to the whole day, may be spent riding), or over multiple days. Which Mountain Bike Any mountain bike would be passable for enduro - but since the rules stipulate that only one bike may be used throughout the entire race, and that racers must be entirely self-sufficient - one cannot simply swap out an efficient-climbing XC bike for a hard-charging DH bike when going from a liaison to a special stage. Look for a trail bike that is lightweight and climb-friendly, ideally with an efficient full-suspension design between 130-170mm of travel, yet sturdy and stable enough for rough downhills.
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Triathlon
Cycling Efficiency In Triathlon
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By Michael Lyons
A suggested key determinant of endurance cycling performance, gross efficiency, is defined by Journal of Science and Cycling as the ratio of work generated to the total metabolic energy cost.
to 90 improves cycling economy. It is also less taxing on the energy systems whilst producing optimal wattage particularly given the fact that we have to run following the bike leg. (70 to 80 RPM for Iron-distance).
There is a huge amount of scientific data on this subject and I would like to summarize some of the key points for triathletes with some of my own experiences as proof points.
Now here is the trade off – lower cadence requires a higher turning force or more torque applied to the pedal to sustain power, so if 80 RPM is optimal then our job as coaches is to train you to produce more force per stroke.
I have been riding a bike now for 50 years in many styles and hundreds of competitive races. During my velodrome racing days, pedal cadence was highly regarded as a key to success and I spent much of my base training riding a single speed bike, (even on the roads) with a fixed 42 x 19 chain ring averaging 110 to 120 cadence.
Here are are some training ideas to improve pedaling efficiency in triathlon:
As a road racer, my average pedal cadence was 95 but I could comfortably hold 120 rpm for burst of around 1 min or so, this was highly useful as the nature of bike races is that the pace surges from high to low and back again as attacks happen frequently.
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Riding big gears on Hills of around 8% gradient leads to recruitment of more cycle specific muscle fibers throughout the whole pedal stroke resulting in increased strength. Think sets on Mandai and Mount Faber. Turbo Training - Do these every week using resistance and big gears, and also develop pure power through short sprints, single leg jumps and single leg pedaling.
As a road cyclist, I did a lot of time trialing, almost weekly as a cyclist across 16k, 25k, 40K and 80k distances. My cadence was typically 90 rpm for the TT with average speeds of 43 kph for the shorter distances and 39 kph for the 80k distance.
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30 years on, research shows us that high cadence has a high metabolic cost, and for triathletes racing up to 70.3 distance a lower cadence of around 80
Regards Coach Michael
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The strength training examples above and in the gym reduces the oxygen cost of steady state time trial riding thus raising your gross efficiency.
Best wishes as train smarter on the bike,
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Performance
7 Signs
That You are Over Training
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Activities, work, family, travel and stress it can be a difficult juggling act . All of these add cumulative stress and we can get run down, feel tired a lot and ‘overtrained’. In a worst-case scenario athletes can get chronic fatigue syndrome, which can be quite devastating. So how to know if you are over-trained? The key to triathlon training is adaptation and you can expect to feel tired a lot but here are a few things to look out for that might indicate you have over-done it.
1 Altered Resting Heart Rate
5 Getting Injured! If you overtrain, your body doesn’t get enough time to recuperate between sessions, meaning that at some point you begin training in a weakened state. If you do this too often you likely increase your chance of injuries. To prevent yourself from overtraining, cycle the training between the three sports wisely, and run only every second day.
Monitor your heart rate every morning and look for increases or volatility from one day t the next.
6 Decreased Motivation
2 Insomnia
It’s not unusual to occasionally want to skip a session. But, if you suddenly never want to train at all, you’re probably overexerting yourself.
If you are training regularly you should be sleeping soundly. It’s one of the benefits of training – and is the most essential recovery by a country mile. If you can’t sleep something is not quite right.
7 Halted Progress
3 Personality Changes Watch out for any intensification of personality traits for guys prone to being aggressive, irritable, or depressed.
4 Depressed Immunity System Feeling ill isn’t part of a healthy lifestyle. In fact, sometimes it’s your body’s way of telling you that your immune system is suffering from overtraining. Too much hard and long training can leave you in a continual catabolic state, which lowers immunity and increases your chances of becoming ill.
Have you stopped improving in spite of your best efforts? If so, you may be overtraining. Your muscles maybe in a continual micro torn state and your sessions are just re-tearing them again. Muscles need a chance to repair and that’s only possible when your body is given the proper time to rest and recover before being forced into more exercise. With most recreational athletes, the risk of overtraining is relatively low as the idea of training long and hard usually outstrips actually doing it, but if you are from a non-athletic background you should, as ever, take special care with introducing your body to increased training stress, and do it slowly and thoughtfully, and if you do, your risk of overtraining will be relatively low,
Contributed by Bevan Colless, Founder/physiotherapist, Singapore Physio singaporephysio.com
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Performance
Breathe Pilates Feature: Teoh Yi Peng
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While we may have often heard that Pilates can be helpful with improving our sport, sometimes it helps to hear directly from someone who has benefitted from it. This month we speak to Teoh Yi Peng, a cyclist with the Specialized Mavericks on how Pilates has help him with cycling.
“There are several ways that Pilates helps with bike riding and racing Firstly, my position on a road bike is pretty hunched over. Spending hours in this position puts significant strain on my neck, shoulders and back, and regular Pilates sessions have been very helpful in releasing tight muscles and relieving these effects.
An elite amateur cycling team, the Specialized Mavericks competes in races across Southeast Asia. While Yi Peng competes mostly in road races, he also does some mountain bike racing as well. He was first introduced to Pilates by his girlfriend in a bid to help relieve chronic neck and shoulder pain due to a separated shoulder sustained in his younger days. Apart from the pain relief, he found that Pilates also had a positive impact on his performance on his bike as well, and has since incorporated Pilates as a key element of his training schedule.
Flexibility and strength are other areas where Pilates has had an effect; by improving the flexibility of my hamstrings and hip flexors, I am now able to get into a more aerodynamic yet comfortable position on my bike, which has had a tremendous impact on my performance.
Yi Peng does most of his bike training before dawn, pre work, on weekdays, with a couple sessions of core work on weeknights including Pilates once a week. Weekends are when he does long rides with his team with Mondays being almost always a rest or recovery ride day.
Finally, sometimes on really tough training weeks, my muscles are shot from the riding, and instead of working on strength, I spend the session working on myofascial release. This is a fantastic tool for recovery which allows me to train harder than I have in the past.�
As for strength, like most sports, a cyclist's power starts with his/her core, and regular Pilates sessions have helped me learn to engage my core more effectively and recruit other large muscle groups such as the glutes to generate more power on the bike.
Contributed by Deborah Wong, Owner and Pilates Instructor, Breathe Pilates www.breathepilates.com.sg Photos Richard Leong, Relish Design + Photography
40 Second Wind / Aug-Oct 2015
TRAINING
Performance
Understanding Protein by Govindaraju Kohila
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Wonder what makes almonds a high-quality protein and egg & meat considered, a complete protein food? Well, protein in the human body is composed of 20 amino acids. More than half of these (called nonessential amino acids) can be synthesized by the human body. Nine of them (called essential amino acids) should be obtained through the diet, for the body cannot manufacture them. Histine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are the 9 essential amino acids. They have vital role in regulating your mood & sleep, muscle metabolism, fatty acid metabolism, the production of sulphur, regulating blood sugar, aiding the production of collagen, antibody formation, and regulating the central and peripheral nervous system. Animal protein and egg are considered high-quality, high biological value and complete protein foods, for they contain all the essential amino acids. Beans & peas are good sources of plant protein and are considered vegetable alternatives for meat. In addition they also provide iron and zinc. Though they are similar to meats, poultry, and fish in their contribution to protein, plant proteins are referred as incomplete protein, for they are deficient in one or more of the essential amino acids. Grains tend to be low in lysine and beans are low in methionine and cysteine. Of the plant proteins soy, quinoa are considered complete and high-quality protein. Almonds are rich in omega-3 fatty acids, protein, vitamins & minerals and need no fortification!
Vegetarians should hence consider the quality of protein while planning their meal. Combining plant proteins, generally referred as “complementary proteins,” is the best way to achieve all the essential amino acids. Beans and rice, beans and corn, beans and wheat, white cheddar with whole wheat pasta, yogurt with flaxseeds, green salad with nuts & seeds, mango & quinoa salad, whole wheat or rye bread and peanut butter are few of the examples of combined complementary proteins. Pay attention to the package of the protein For example, in beans, nuts, seeds and whole grains, protein comes in a package with healthful fibre and micronutrients. When you consider meat or whole milk, it is just the contrary! The protein comes packaged with unhealthy fat! Though animal proteins are considered as, “High – quality, high biological value and complete protein food, they are also high in saturated fats!” So, go lean with protein: • Round steaks top loin, top sirloin, chuck shoulder are the leanest beef cuts. • Boneless, skinless chicken breasts and turkey cutlets are the leanest poultry choices. • Choose boiling, broiling, grilling, roasting or poaching cooking methods instead of frying. Avoid breading or battering the meat, poultry or fish. Breading adds calories, battering absorbs more oil there by increasing the calories! • Opt for low-fat dairy products.
Aug-Oct 2015 / Second Wind
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TRAINING
Performance
Be An Everyday Winner: Use Interval Goal Setting for Training
Contributed by Edgar K. Tham, Founder & Peak Performance Coach, SportPsych Consulting www.sportpsychconsulting.com
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For most competitive racers, they spend a majority of their total time in their sport training. On average, athletes typically spend 80 to 90 percent of their total time training, while the remaining 10 to 20 percent of the same is spent in actual race competitions! So this begets an important question to ask: What must one do in order to make every day's training count? To answer this question, you will need to ensure that everything that you do in training counts toward the race day. More specifically, the goals you set for all your workouts ought to be (ideally) challenging and yet realistic. Otherwise, this may cause under-motivation or demoralization to set in if one is not too careful! The challenge is due to the fact that quite a number of athletes tend to either set too difficult goals or even too easy goals for training. Interval Goal Setting There is an effective mathematical method for establishing challenging yet realistic goals. It is called “interval goal setting,” and it lets you create a performance interval based on your average performance and your previous best performance. This method helps you to determine the right balance between an easy goal and a challenging one by looking at your previous performances. Once you’ve identified your goal interval, you’ll be able to easily see when you’ve reached your goal. Here’s how to compute your interval:
1. Measure your last 5 performances (e.g., clocking an average of speed on the bike) and compute the average (total divided by 5). This gives you “A.” 2. “B” is the best performance of those 5. 3. Find the performance difference (PD) between “A” (your average performance) and “B” (your best performance) 4. Add that performance difference with “B” to find “C” (the midpoint of your interval). 5. To find the upper boundary (“D”) of your interval, add the performance differences. 6. Now any performance that falls within the boundaries of “B” and “C” can be considered a success, regardless of the outcome of the competition “Your progress as a runner is a frustratingly slow process of small gains. It’s a matter of inching up your mileage and your pace. It’s a matter of learning to celebrate the small gains as if they were Olympic victories. It means paying your dues on the road or the treadmill. It means searching for the limits of your body and demanding that your spirit not give up. It means making the most of what you have. It means making yourself an athlete one workout at a time.” - John Bingham, Author of No Need for Speed: A Beginner's Guide to the Joy of Running
Performances
Score
1 2
EXERCISE: Interval Goal Setting
3 4 5 Total
Interval Average A
Previous Best B
Midpt.
Upper Boundary
C
Performance Improvement
42 Second Wind / Aug-Oct 2015
D
AVERAGE (Total / 5)
(A)
BEST Performance
(D)
PERFORMANCE DIFFERENCE (B - A)
(PD)
MIDPOINT (B - PD)
(C)
UPPER BOUNDARY (PD + C)
(D)
Here's wishing you every success in setting challenging and realistic goals for all your training and practices! For more information on sport and performance psychology ideas, articles and updates, follow us on Facebook at www. fb.com/sportpsych. consulting. All the best!
TRAINING
Q&A
Got a question for our experts? Email it to us at contact@ secondwind magazine.com
With the Experts
Question My 9 year old daughter confronted me just a few weeks ago about the miracle creams and pills that the television advertisements are showing for arthritis. “No need for any more surgery then.” She said. That led me to wonder: if these supplements and creams are the tickets to osteoarthritis prevention, that is really an excellent quick fix. No need to exercising either since running is terrible to our knees and ankles as the stomping trashes the joints. The marathoners must be destroying their knees! But are the professional runners really getting osteoarthritis early and more frequently than the rest of us?
Answer In a study published when I was still doing 2.4km runs in less then 9.05mins, formerly competitive runners did not have higher rates of arthritis in their hips, knees or ankles when compared to nonrunners. What about the regular recreational runners? A more recent study in the American Journal of Preventative Medicine investigated differences in the progression of knee OA in middle- to olderaged runners compared to healthy nonrunners over two decades. No association was found. Medical literature generally does not support the idea that running and exercising contributes to the degeneration of articular cartilage. So what does? Chemicals known as cytokines associated with adipose tissue may influence osteoarthritis though direct joint degradation or control of local inflammatory processes. Obesity loads may be detected by mechanical receptors on cartilage cell surfaces triggering production of such chemicals leading to increased arthritis. Fat (Adipose) tissue, once considered a passive storage of energy, is now recognized as a highly metabolic endocrine organ with the capacity to secrete cytokines, such as leptin, resistin, and adiponectin. The levels of these cytokines have been detected in
the joint fluid and the blood of patients with osteoarthritis and they influence osteoarthritis through direct joint degradation or through control of local inflammatory processes. As doctors will tell you, inflammation is an important hallmark of osteoarthritis, and we give you anti-inflammatory medications to help reduce the pain and swelling from osteoarthritis. With the cytokines found in fat tissue being an important part of inflammatory processes, prevention can be done by reducing fat tissue where these nasty chemicals are produced. Voila, the golden ticket! We have been searching for miracle drugs to reverse osteoarthritis for a long time to no avail. Of course, weight management, albeit the Golden Ticket to osteoarthritis prevention, may not be the quick fix everyone is looking for but I guess we can also defer to surgery like a knee replacement or an ankle fusion by Orthopaedic Surgeons like myself. We will always be available to help you with that when it comes to that.
Dr Chong Weng Wah Roland Orthopaedic Surgeon at at Roland Shoulder & Orthopaedic Clinic
1.Anesthesiology 2001; 95:578–584.
Aug-Oct 2015 / Second Wind 43
Feature , Lions Abroad, Race Inside Team Preview, Pride of Lions. Sara’s Column.
Photo Richard Tan
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RACING Sensational Dr. Mok makes a return to our magazine, this time sharing with us his experience training in Boulder with fellow top athletes. And, help yourself to more inspiration learning about Tsalina Phang’s amazing feature.
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Team Feature
Morning Greeters
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In this edition of team feature, we got in touch with the Morning Greeters. They are a group who runs, and greets, to make Singapore a better place to live in. We spoke to the founder of the group, Adrian Phoon, to find out more. How has things changed for morning greeters since you first founded it? I started it off by myself and found 3 co-founders equipped with different expertise of their own. So from 4, we hunted for many other more like-minded individuals to join us in this initiative hoping that one day, Singapore will turn into what we envisioned it to be - an inclusive country full of energy and trust within the community. Today, we got a pool of at least 30 regular greeters joining us every Sunday which was unexpected because the initial idea was to conduct a hit and run. Concept was such that, as we move from location to location on a weekly basis, we will manage to draw the residents out to partake when it is near where they live. Now this pool of 30 greeters became more than just greeters. We gather occasionally for baby showers, gatherings etc. It’s wonderful!
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Looking back, how have you (or any of you) grown as a morning greeter? Until today, I am still nervous whenever I have to break the ice with strangers. However, it is the desire for change which forces it out of me and it has also reflected positively on my personality now. I became very conscious about my surrounding like, I will greet bus drivers, security guards, cleaners etc. In one way or another, I think it somewhat encourages them on what they are doing. Does the positive effect of morning greeting ever worn off/ feel lesser positive? It just get more contagious. People look forward and gives really good feedbacks to us. We love the energy as it refreshes us for the upcoming week which falls on the next day. Share with us some prominent stories of morning greeters / morning greeting through the years. Once, there was someone whom has been greeting the security guard everytime he passes into and out of office. Came one day, because this person greets the security guard during the same knock off time everyday, he realised that it is strange that this person has not left the office. Hence, security guard went to check out and found that this person has been locked out of his office. Such is the power of acknowledgement.
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Lions Abroad
Dr. Mok Ying Ren
PROFILE
I have been training in Boulder, Colorado for the past 3 months with my sister and it has been a fantastic experience. So far, I have learnt that there is not much difference in the training here as compared to how I trained in Singapore with my running buddies like Jason Lawrence, Russell Ericksen and also recent SEA Games representatives Fang Jian Yong and Colin Tung – it is just pure hardwork and dedication. I guess there is really no secrets in running. Then why come up to Boulder you may ask? Well, even though it is the same hardwork, there are still perks of putting my medical career on hold and leaving home sweet home to pursue running up here in the states.
Environment One of the biggest difference training in Boulder, Colorado is the environment, which consists of many different factors. First of all, the climate plays a big part in running performance and recovery. Many uninformed runners ask me if I spend a huge time training in hot and humid Singapore, won’t I be able to do better than runners who train in colder climate? They ask this because they find themselves running so much faster when racing in colder climates after being used to training in the heat in Singapore and I do not blame them for drawing such conclusions. Simply put, the answer is Yes and No. Yes because if Runner A is to train in the heat as compared to Runner B who trains in a cold environment and then to pitch each other to a race in the same hot environment, A will stand a better chance of winning as he will be more acclimatised. But in the long run, A who trains year round in a cool environment will outperform B. This is because running at the same effort (or heart rate), will see one running faster in a cool environment as less energy is required to cool the body down. This means more ground
• Completed med school in nus in 2012 • Just completed national service April 2015 Aim: To qualify for the Olympics in marathon, need to run a 2:17 Training in: Boulder Sponsors: Air Asia, NTUC income, Keypower International, New Balance, Oakley, Sennheiser, Fitness First
covered, more stress placed on the musculoskeletal system and all this lead to better improvement in the long run. In addition, don’t you find it so uncomfortable to be sweating the entire day in Singapore even from walking from your living room to your kitchen? This translates to better recovery for the body when living in a cold environment. So simply put, more stress but better recovery by training in a cold environment puts one at a much greater advantage than someone training in the heat. Secondly, environment also refers to the places you get to run in. Don’t be mistaken, after having been to many countries to run, I still think that Singapore offers a great diversity of running routes. You don’t see many urban countries with parks that stretches for 20 to 30km in one direction such as East Coast Park. Even the Macritchie 10km trail loop beats many in Tokyo. And with the ever-growing network of park connectors, there is no excuse for us runners to keep complaining about not having enough places to run. But you know, its still very different here in Boulder. There is a reason why the world’s top ironman athletes and marathoners congregate to Boulder
Aug-Oct 2015 / Second Wind 47
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– and that is the crazy network of trails here. So far, I have not repeated a Sunday Long Run on the same route. And I don’t foresee repeating a route even for a few more months. And finally, unique to Boulder and other places much higher than sea level, there is the altitude that I need to grapple with. For the first month, running seemed to be so difficult with my breathing and heart rate skyrocketing with my slightest increase in stride length. I felt like I was doing a tempo run during my easy runs as the thin air limited the amount of oxygen that could enter my lungs. I have to say after 3 months, there is a very obvious acclimatisation that has occurred in my body as I am now definitely able to finally feel that an easy run is easy! The mechanism of this is from the production of the hormone erythropoietin (EPO in short) by the kidneys when the body feels like it is short of oxygen. The EPO in turn stimulates the bone marrow to produce more red blood cells which boosts the blood’s ability to carry oxygen to the muscles.
Team and Training Now I am training with the Boulder Track Club, whose head coach is Lee Troop, a 3 x Olympian for Australia. Under the high performance team, we have an amazing spread of runners like World Cross Country USA Representative Laura Thweatt, European Champinoships double silver medalist Maor
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from Isreal, sub 65 minutes half marathoners Sean Quigley and Andrew Epperson. Many of them are trying to or have qualified for the USA Olympic Trials for the marathon such as Carol Smith, who I am staying with. We meet up 3 times a week (not very unlike how we did things in Singapore) for workouts and the long runs. The synergy that we derive from running and pitching against each other makes all of us put in that 1 percent more effort into each training session, and this will all add up eventually. This team set-up reinforces the importance of having a solid team of runners training together and pursuing the same dreams, something that we can try to emulate in Singapore. A big difference here in terms of training is that we tend to do our harder workouts in the morning. This is very unlike the culture in Singapore where we do our workouts in the evenings when our body has fully “woken up”. Some may argue that this is to help the runner psychologically because it is better to get the hard session out of the way first thing in the morning so that you won’t need to worry about it for the rest of the day but I think it simply comes down to physiology and practicality. Over here, the sun rises at 5:30am while back home in Singapore, it rises about 7am. If the sun is not up, your body is basically still asleep, no matter how early you slept the night before. That is why physiologically, we can put in decent efforts in the morning even though our body has just woken up over here. In terms of practicality, somehow serious runners here are able to find employers who are very understanding who gives them off days or allow
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them to come in later on their workout days! More often than not, we start our weekday workouts at 8am, giving our body sufficient time to “warm up” with a good breakfast and then those who need to work will then head to work after the training. This arrangement can really only stem from a very supportive culture within the society to embrace high performance sports and to support the athletes. In Singapore, To have a team coming together in the morning to train is virtually impossible unless all of the athletes happen to be working in the same company which allows all of them to start work later.
Culture Culture is another huge factor that seems to drive America’s sporting excellence. Many of my team mates I introduced above actually moved up specially to Boulder from their work in the cities to pursue this running dream and they are willing to make sacrifices to their careers to run. Lauren Fog, for example, who recently ran a 2h44min at the Grandma’s Marathon down in Minnesota, left a teaching job in Illinois, and as a 3 hour marathoner, came to Boulder last year to pursue her dream. Her time of 2h44min is a tremendous improvement in just 12 months but still shy of 2min to qualify for the USA Olympic Trials. There is no doubt she will try again and make it work. Some of my other team mates work as Starbucks Baristas, Restaurant waitresses, Personal trainers and so on. This is something very uniquely “Ang Moh” and its hard to see this happening in Singapore where people are degree and career minded, me included. But I guess this is how our society has shaped us to be – and it has its up and down sides!
There is a reason why the world’s top ironman athletes and marathoners congregate to Boulder – and that is the crazy network of trails here. Self-discovery On a side note, I realised I have been spoilt by the huge array of food available in Singapore in our Food Courts and Hawker Centres. Here, eating out is so expensive and I have been forced to learn how to cook. Initially, it only consisted of pasta and sauce but I am proud to say I have learnt how to cook more decent food for myself in the past 3 months such as stir fry vegetables and chicken. I have also recently experimented making some Japanese food like my favourite Japanese Omu Rice Chicken Curry.Don’t laugh! I never cooked in my entire 27 years of my life! With that, this is my 3 months update of my training camp. Looking forward to the next update!
Aug-Oct 2015 / Second Wind 49
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Race
Preview ITT Returns To Open 2015 Tour De Bintan After a one-year hiatus, the 2015 Tour de Bintan sees the return of the popular Prologue time trial to kick off three days of racing action on November 6. Keeping in line with a policy which has over the years seen the tour visit different parts of Bintan, race organisers MetaSport have designed a Prologue course that will highlight the new Lagoi Bay development in the Bintan Resorts area of the Indonesian island. Now its sixth edition, the tour will once again be headquartered in its traditional home of the Nirwana Gardens resort, which is just a short 9km spin away from the Plaza Lagoi where the Prologue will start and finish. The 11km test of speed and power against the clock will be slightly hillier and a bit more technical than the previous Tour de Bintan ITT course as it negotiates the twists, turns and undulations of an out-and-back loop connecting the Lagoi Bay and Ria Bintan resort areas. Even though TT bikes, aero helmets and disc wheels are again banned for the Prologue, the course should still suit the strong time trialists such as 2013 overall champion Pierre-Alain Scherwey and last year’s runner-up Bastian Dohling. However, it’s unclear at this stage whether 2014 champ Ayub Gathurima of the Kenyan Riders team will be back to defend his title. Respectively leading teams from Allied World CCN and the Specialized Mavericks, Scherwey and Dohling will be among the favourites battling for
50 Second Wind / Aug-Oct 2015
the overall trophy and the S$8,000 total prize fund, but they will face stiff competition as the best of the region’s cyclists flock to Bintan for what has become one of Southeast Asia’s premier amateur stage races. Part of the Tour de Bintan's appeal is its location. The island is just an hour's ferry trip from Singapore but on arrival it feels like another world. The lush green landscape, quiet and well-paved roads to ride on, and the generous hospitality of the easy-going local population, provide a striking contrast to the hustle and bustle of Singapore. In the women’s race, the Melbourne-based 2014 champ Grace Phang hasn't ruled out returning to Bintan to defend her title, but if she does, Phang will be up against Singapore's best ladies, as well as some of the girls from the crack Perth-based Wormall CCS outfit. As in previous editions, the Prologue is only for the Cat 1, Cat 2 and Women’s races, and will again act as a qualifier for the Cat 2 field, with the fastest 100 riders moving forward to take part in Stage 1 proper on the Saturday morning. Those Cat 2 riders missing the ITT cut will drop into the Cat 3 contest, which sees a change in its format for 2015. The massive Cat 3 field will again be split into three bunches on safety grounds, but this year there will be no qualification from each bunch after Stage 1 to take part in Stage 2. Instead, there will be three distinct Cat 3 races for the entire tour, with stage, Ace Sprint, KOM and general classification winners recognized from each contest. The green sprinters and polka dot climbers jerseys are awarded across all competitive categories, with Stage 1 and Stage 2 both featuring two pre-designated sprint points for each of those competitions. The centrepiece of the Tour de Bintan is still the venerable 150km pilgrimage through the heart of Bintan
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that is Stage 1. While there are no major climbs on the course, it is seldom flat, and the near constant diet of rolling hills and heat and humidity always ensures an epic day in the saddle for all the competitors. The standout feature of the Stage 1 course is the famous "red road" sector, which comes just 22km from the stage start at the village of Simpang Lagoi. It delivers the riders to the coast via 13km of short, sharp climbs on a road carved through a starkly beautiful landscape, where the predominant red soil contrasts vividly with the bright green but stunted foliage. A possible tweak of the Stage 1 course could see this special section tackled twice. The Tour de Bintan concludes with Stage 2, a 107km Sunday morning journey through the scenic northwestern section of the island. While not quite as lumpy as Stage 1, the course does have a few hills, including on the 8km-long stretch of road that connects the special Bintan Resorts area to Bintan "proper" via the Checkpoint Charlie security post. Tackled in both directions, the top of last hill on the return leg of this section not only marks the final KOM sprint, it has also been used as the launch pad for racewinning moves. More often than not, however, the Stage 2 honours are settled by fast and furious bunch sprints on the iconic finishing straight up into Nirwana Gardens. While the main focus of the Tour de Bintan is the racing, it also offers a Gran Fondo for those cyclists who want to experience riding a fully supported event but without the stress of competition. The Gran Fondo Double is for the most adventurous and covers the full course of stages 1 and 2, while those just looking to ride just Stage 1 can choose between the Gran Fondo Classic (150km) and Gran Fondo Challenge (82km). To register and for full information on the race, visit www.tourdebintan.com.
Aug-Oct 2015 / Second Wind
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Prideof Lions
By Second Wind Editorial Photos Richard Tan
Tsalina Phang At the age of 9, Tsalina Phang was first introduced to her brother’s old BMX bike. Although her first experience with it wasn’t a pleasant one, her love affair with mountain biking later developed and has not wavered ever since. Now at 34, she is an accomplished mountain bike rider with 12 years of adventure racing and 8 months of mountain biking experience under her belt. She has many podium finishes in Mountain Biking, Adventure Racing, Orienteering and Rogaine events in Singapore, Malaysia, Australia and France. She was the first Singaporean to complete Godzone (6 day non-stop adventure race in New Zealand) and Apex (4 day non-stop adventure race in Switzerland) and also represented Singapore at the recent 2015 Asian Mountain Bike Championships Melaka. Tsalina rides a Pivot Mach 429 SL and is coached by fellow Mountain Bike and Adventure Racing expert, Wilson Low. She trains about 13 hours a week, mostly at local trails for technical skills and fitness and periodically at Athlete Lab for bike power and fitness. Off the bike, Tsalina is a stay-at-home mom to her 1.5year old daughter.
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What do your friends think about what you’re doing?
Riding my bike engages all my senses and makes me feel alive and liberated How did you get started on Mountain biking? My dad took me riding in the local parks with my brother’s old hand me down BMX bike when I was 9 years old. My left hand was too weak to grip the rear brake properly and I broke my wrist going over the handlebars after grabbing a firm fistful of my front brakes downhill. I then had quite a long break from riding until I took up a new hobby, Adventure Racing. While it included off-road riding, there were no real technical features. Ironically, having grown up in Australia with a plethora of trails, it wasn’t until I came back to Singapore in 2011 that I started to really experience the joys of mountain biking! What are some of the greatest adventures you’ve had on your mountain bike? I love seeing the world from my two wheels. I am lucky to have ridden many sweet trails in New Zealand, Australia, Argentina, Chile, France, Switzerland, Austria, Thailand, Vietnam, Indonesia, Malaysia and the Philippines. It is an intoxicating feeling to be in isolation with nature, with the quiet crunch of your tyres on dirt. Tell us about a race that changed your life. (It can be in a major/minor way) It was my first 48 hours non-stop adventure race called ‘Geoquest’ in Australia. In a team of 4, we battled heavy rain, and 2/3 of the teams dropped out because of tough conditions and bike mechanical failures. We had to bush bash and carry our bikes and gear up a 500m high hill through thorns and thick vines (there weren’t any trails). I lost one of my running shoe near the bottom of a hill and had to complete the subsequent 10km trek with a bike shoe on one leg, and running shoe on the other. We built our own raft and I was partially submerged in water for hours. It was winter so it was cold. But we persisted and finished our race as a complete ranked team in 49hrs. At that time, it was the hardest thing I had ever done and it was life changing. I learnt the power of teamwork, positive thinking, never quitting and stretching my personal limits.
Most of my friends think mountain bike riding is a lot more sane than the adventure races I do! My mountain bike friends are really supportive. They join me in my trainings and I still have a lot to learn from them. How about your family? What does your child think about mama mountain biking? My little 18month old daughter is a perpetual copy cat. She has her own balance bike in racy green, a matching helmet with alligators on it and for now, she’s content with doing circles in our living room. How do you find the mountain biking environment in Singapore? The topic on how to best share our scarce green spaces for multiple uses in Singapore is an old debate and is often revisited. There are many types of mountain bike riding and there are certainly gaps in the availability of these in Singapore – if we want to do any form of downhill riding, or off-road touring for example, you would need to go to another country! Furthermore, there is also a lack of trails for the intermediate rider. However, in terms of cross-country (XCO) cycling trails, we are blessed with 3 very nice trails at Pulau Ubin, Bukit Timah and Kent Ridge. In what way(s) do you think mountain biking resonates with your character the most? Riding my bike engages all my senses and makes me feel alive and liberated. I am an extremely competitive person and I get a huge adrenalin high from the competition. The scarier the race is, the bigger the rush! What do you hope to achieve in the mountain biking in the future? I hope to represent Singapore with more podium wins, and I also hope to encourage more females to ride in what is a very male dominated sport! Lastly, I hope to be still riding my bike when I am wrinkled, old and grey! Share a tip/message with people who are considering trying out mountain biking but has yet to do so. I highly recommend doing a bike skills course to get you forming good habits and get the basics right! Singapore, despite its size and limited natural green spaces has fun mountain biking trails that are highly rewarding once you learn a few skills to enjoy them! Give Wilson from mtbskills.com.au Singapore a call!
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I
I remember reading a Runner’s World article a few years back, called “An Elite State of Mind -Learning Humility from the Fastest Runners in the World”. It was one of those widely shared and commented-on articles, but as with all things in the age of social media, it was quickly banished into the subconscious of many. In that article, David Elm wrote about his experiences whilst training with a group of elite African runners for 5 days in Puerto Rico, and the greatest lesson that he learnt – humility. What struck him most was the lack of ego that we so often see amongst amateurs (ironically), the absence of obsessive attitudes towards timings (for they are, after all, just numbers), and the focus on working together to help each other improve rather than competing amongst themselves.
Sara’s Column Photo Running Shots
All of us invariably have different approaches towards training and racing, but we cannot deny that consistency and hard work are vital pieces to the puzzle. I have always favoured simplicity in training and racing, rather than complex, “hardcore” trainings that are too often glamourized. A rather well-known analogy for training and racing that I like to use, is that of matchsticks. We all start the season with a certain number of matchsticks in our matchboxes: each matchstick represents a hard physical effort and the mental willpower needed to pull it off. How many matchsticks we have depends on a multitude of factors – current fitness, athletic ability, level of conditioning, experience, and so forth. It is important to bear in mind that our physical ability to pull off hard efforts and even our mental willpower is finite – it has to be replenished through rest, and can be built up through training. Hence, each time we attempt a “superhuman” effort during training or racing - be it smashing out 400m repeats on the track way faster than is sustainable simply to prove something, breaking away or responding to an attack whilst cycling in a group so as not to be seen as a weak cyclist, or just breaking the sacrosanct rule of no racing during training, we burn a few matchsticks. For every matchstick that is burnt, it represents one less superhuman effort you can pull off during your race, whether to match a rival’s surge, or to make that final sprint to the finish line for a personal best. I like this analogy, because it reminds me that the focus on each training session should be to slowly and steadily build up the number of matchsticks in your arsenal, rather than to burn them during training and leave almost nothing for the races. I once used this analogy to explain triathlon training to a friend (who also happened to be an editor for a magazine that I write for), and it really resonated with her. Since then, she signs off her emails to me with, “hope you've been busy collecting more matchsticks!” And that is my wish for you – may you be focused on the rewarding task of collecting matchsticks, and find an abundance of these for you to burn at your next race.
54 Second Wind / Aug- Oct 2015