Category Archives: Randoms

Training, Coaching, Exercise

The number of exercise and/or fitness programs has certainly increased in recent years. Along with our society promoting greater accessibility for an active and/or healthy lifestyle, it’s so much easier now for someone to pick up a new sport and/or a new fitness regime.

I don’t have the figures, but I’m fairly confident that just based on your social circle, the number of people who is a member of a gym or part of a fitness/exercise group of some sort now as compared to just 5 years ago, has drastically increased.

We all have our reasons for partaking in exercise. Again, with no figures for verification, my assumption is that the vast majority are on the path of active lifestyle or as a social activity, or both. There is the growing minority who have set themselves slightly more tangible goals. It could be an aesthetic goal: to slim down, build muscle etc. It could be a competitive goal: to prepare for a sportive, race, etc. It could be a quantitative goal: to lose or gain X amount of weight, lift X amount of weight, run X distance in X amount of time. It’s easy to transit from one to another to another and back to where you started.

You hear ‘I’m going for training’ being used often. If you have a competitive or quantitative goal, you are training for something. But if you aren’t, you are exercising. Describing your time in the gym or your run session as training to have an active lifestyle can be slightly exaggerating. Your body does need time to adapt to increased physical activity. But I would hardly consider that a training regime.

From 2007 to 2011, I was training to qualify and compete for the Olympics. The goal was crystal clear. So were the short and mid term goals. I fell short of that. To be precise, I was never given that chance in 2011 to attempt for qualification. When I switched to racing bicycles, the goal was not crystal clear and I didn’t have the short and mid-term goals. In short, it was a complete mess. I made the huge mistake of not getting a coach on board, primarily because of the costs involved. I began straddling the line until the grey area got too big that I went no where.

It’s not just about telling your mates that you’re going for training or exercising. Knowing where you are on the spectrum affects a bunch of other factors in your life: lifestyle and diet choices, work and/or study vs life priorities. If you have goals you are working on achieving, and serious about it, I strongly suggest getting a coach on board.

A coach should not only be giving you a training program to follow, you have to trust him/her as a life mentor. There’s much more to do between the ears than most would expect.

There’s now a whole bunch of cycling coaching groups/companies out there. If you don’t know where to start, give Kristján Snorrason, aka Snozza, a ping through his website:

Cyclingtraining.CC

His knowledge and experience in sport, along with his people skills, naturally steers people to put trust in him. Trust that he will get the best out of you, trust knowing that he has your best interests at heart.

After all, it’s still a two way street. There is no template to find out who you trust your personal goals with. But if even we ourselves aren’t sure what they are, no amount of training or exercise is going to get us there.

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Getting back in

All has been on the quiet front here and it’s probably a good time to kick start things again.

Being able to ride my bike has been absolutely brilliant. Another is going back to rekindle an old flame with my first love, rowing. I haven’t got around to getting back in a boat, but the erg has definitely sparked something. They say looking back isn’t particular helpful in moving forward. I do however believe in never forgetting your roots and to always have the people who have stood by you, close to your heart.

I’m excited to pilot Row Revolution‘s technique workshop class, where I will be sharing with you the little experience I have gained throughout the years with all my amazing rowing team mates and coaches, and hopefully help you to row better on the ergo.

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Row Revolution, Singapore first and only indoor rowing studio is a great platform to experience and give indoor rowing a go. With 12 Concept 2 rowing ergs, it is also an excellent venue for crossfitters to get in a solid rowing workout with your squad.

Their class timetable is available here. The technique workshop will kick off on 8 May, 2019, at 7pm.

I will also be taking the regular workout classes pretty soon! Ping me if you want to find out more!

 

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Full steam ahead

The power of a positive environment. My competitive sporting career literally withered away over the past 3 years, not being surrounded by the right people, to put it nicely. With it, so was confidence, trust and belief. I would lying if I told you that it was a breeze trying to find a new life. No one from any sporting body will be there to help once you’ve done your service. There wasn’t even a ‘thank you’.
The working world was a whole new unknown. I stepped in on what I would consider as coming out from the lowest point in my athletic career. Not the best way to start, but what the hell. All I can say is that Decathlon helped me back up on my feet. The power of a positive, nurturing environment. I’ve always believed in it. It’s great to be part of one again. Thanks G.Horan, AB, Lizzi and SuBC, Al, Sandy and Mercs, Plews, John L, Andrea, Cormac, J.Baran, Big Dave, John H, Louis, Muzz and TCWA, Noda and CCC, DB, Wibbs, Matthews, Chuas and A.C for being the amazing people that you are.

I’m excited to see where this new journey with another bunch of amazing peps will take me.

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Enjoy the ride

So I’ve finally gotten around to pening some thoughts down. I’m at a stage where it’s challenging trying not to make honest sound negative. Well I CBF now.

I’ve always enjoyed sharing the journey and experiences. As much as I haven’t written much about it, I actually still do. Even if you DNF or come in dead last, you still take away lessons. In the society we live in, there’s usually nothing worth mentioning/sharing if you don’t win or podium. Everyone wants to read/cheer about winning stories. People either aren’t sure how to react to poor performances or feels it’s a waste of time.

I may not be a champion bike racer, but I’ve made it my goal to be a constant learner of things. However, if you don’t have a pro contract, haven’t worn yellow, green, polka or rainbow, it’s highly unlikely anyone will take you seriously. We whine about this city state being pancake flat with no real hills to train on. When I suggested to someone to think about adjusting his brakes on to hit the numbers he’s after, I got the eyebrow “that sounds ridiculous” raise. When I told him that was what a rider said in an interview about the year he won the rainbow bands, he looked away with a straight face.

I came into cycling with heaps of energy, negative and positive. The negatives have remained negative, the positives have now become negative. It’s pretty clear that the problem I’ve had with racing on the bike is all between the ears. The community involved in competitive sport is small and exclusive. I have yet to see the light, but I’m thankful to have a few who share the same philosophy to share the journey with. For now I’m just getting on the bike and enjoying the ride.

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Filed under Racing, Randoms, training updates

finding myself

I’ve been lazy with the updates.

In regional news, the 2015 Asian Track and Road Cycling Championships was on a few weeks ago in Nakhon Ratchasima, Thailand, aka Korat. Great hit out, especially those gunning for a slot at this year’s SEA Games. If you haven’t heard, only the Road team will be out in full force. Bummer for the trackies, mountain bikers and bmxers.

I finished 17th in the Keirin and didn’t qualify for the sprints. Full results here. Needless to say, the competition ended for rather early for me. It gave me plenty of time to evaluate how I should progress. Preparation leading up was pretty solid. Squeezed in as much track time as I could get with the help of CCC Shuzenji and Track Cycling WA, but it dawned on me that I haven’t picked up enough of the technical skill needed to handle the sprint events. All the strength and power work I’ve been doing just isn’t going into the bike quick enough to stay in the race. You always question the decision you’ve made when I doesn’t turn out right the first time. Should I have dabbled in endurance right from the get go? Maybe. But I don’t regret it one bit.
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Focus on the process and you are sure to take something positive along the way. Well, at least it worked for me. I believe the people I’ve met who has helped me with my cycling, the tracks I’ve been fortunate enough to train on, was because of the decision to have a go at the sprints. The lessons learned along the way helps you find yourself. In my case, I’m better suited for endurance.

So I’ve started the long road back to 4 hours on the saddle and high intensity intervals. I almost forgot what torture and suffering felt like, but it didn’t take me long to get reacquainted. Looking back, with the measly amount of Ks I have in my legs, I could still put my head down and keep up in the 100-lappers in the Speed Dome. My first dabble back into bunch riding last week showed plenty of promise. Not quite like the speeds in a points/scratch race, but I wasted no time putting the hurt down. So you’ll probably see me on the road alot more now. Don’t forget to say Hi
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Filed under Achievements, Events, Randoms, training updates

Welcome 2015

I was meaning to do a round-up of 2014, including an excellent training stint with CCC Shuzenji. It has just been a whirlwind of events, on and off the bike.

The CCC Shuzenji training camp takes you back to the basics, and it’s something worth re-visiting every now and again. Form and posture, numerous efforts on small gears. Times aren’t so much of a concern, but with competitiveness and pressure to perform, riders always use times as a benchmark for either improvement or performance. This edition of the training camp housed a great bunch of up and coming junior riders with heaps of potential. So I’ll be looking out for their names in the near future. For me, it was more like a good solid 2 week training block, form check and to see where I am physically on the Wingate test at the keirin school.
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In the department of good news, after deciding to give the 2014 Asian Championships a miss, I’m up to compete at the 2015’s edition.
http://cycling.org.sg/selection-into-scf-national-training-squad-for-mtbroadtrack-and-acc-2015-track-and-road/
I’ve been making progress but at the same time putting a lot of pressure on myself to prove my worth. Well it’s kind of inevitable when you’re a noob, unless you have a coach/system/program (whatever you want to call it) looking out for you. So here I am, back in sunny Perth, to get them track legs ready. Thank you TCWA for the warm welcome back. A massive shout out to Rudy Project Singapore, for all the support and belief they have in me. BikeGearNow, Solitude of Strength, TRG, Restwise, Maxinutrition Asia, G8 Performance, MSTI, thank you for being part of this gruelling journey. Your support has helped keep me going.

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For sale: Casco Speed Time helmet

For sale: Casco SpeedTime Helmet. Used only a couple of times. Still in excellent

One size fits all. 55 – 61cm

Going for SGD$350. Comes with original hard carry case.

Feel free to contact me if you’re keen to take a look.

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Talking about Rudy Project’s RX

Spent a little bit of time recently in front of the camera, talking about Rudy Project‘s prescription for the concept stores here in Singapore

Here’s the first of the series of videos. Follow Rudy Project Singapore on the facebook page for updates. If you don’t have fb, hang in there, a dedicated website is in the making!

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rollers, needles, wake-up call

The ever-present challenges in competitive sport always seem to hit me the hardest when I’m down. Things looked like it was going to pick up coming back from the Southeast Asia GP in KL, which now seems like eons ago. I continue to adapt to my training environment at home by making the most out of what I have and focusing on what needs to be worked on. Roller sessions have now become a regular thing for me. Not good news for my rusty, not-so-trusty ol’ e-motion rollers as the elastic band decided to snap. I wasn’t about to let her retire as I didn’t even have enough moolah on hand to buy myself another set of rollers. If cable ties can hold MRT tracks in place, I’m sure it can secure a roller frame. So the no-motion is back in business.

Just as I’ve solved one problem, a back injury decided to haunt me again. I won’t bore you with the how it happened this time, but I didn’t get it fixed the last time. Time will heal all wounds obviously didn’t come true. You must be thinking why I didn’t get it fixed the last time? Reminder, even though I have ridden with national colors, I’m recognized by the federation, but literally non-existent to big brother. Private consults don’t come cheap and I needed every penny I had to make it to the Continental Cycling Center Shuzenji. In times like these, prioritizing was crucial. I made the calculated decision to rest it off, which I do NOT regret. As a part-time joe worker, I got enough hours in to afford to get it properly sorted out. After some needles by Dr.Cormac at The Belle Clinic and a physio session by Kelvin, I can now bend my back properly again.

The physio session with Kelvin was timely. I needed that slap to the head about how I approached my trainings. I had lost focus on the little thing that mattered, control. Like when I was in the boat, going about solo has taken its toll on me. In my opinion, it is quite impossible for someone to compete at an elite level without systematic, structured, professional support. Athletes who have been fully supported before will grow when the support is taken away. With new found discipline and appreciation, there lies the opportunity to improve by leaps and bound when they are able to have that support team around them again. The same for athletes who have had to work their own way into the system. The question is, what level should the athlete be at in order to deserve national support? Going private is always an alternative, if you can afford it. You can even buy some medals if you have spare change.

I have always been a believer that we got to get out there and make it happen. I’m sad and disappointed to admit that for the past couple weeks the drive had slipped and I drifted a little to the dark side. There are many factors to blame, the only one worth mentioning is myself. It’s time to get back out there again, knock on plenty of doors and get back on track. (punt intended)

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For sale: Wilier Velodromo ALU track bike

19122012200

Wilier Velodromo ALU track bike for sale. Size S. Used for only 1 month. Excellent condition.
– Alloy triple butted frame
– Carbon fork
– 46T chainring, 15 cog
– Comes with brand new wheels, tyres and Ritchey Comp handlebar, Selle Italia QBik custom Wilier saddle (white)
– No pedals

$1200AUD ono

Feel free to contact me for viewing and/or enquiries.

http://www.gumtree.com.au/s-ad/midvale/bicycles/wilier-velodromo-alu-track-bike/1011796013

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