Category Archives: training updates

INSCYD Webinar – Performance Assessment in Running: GPS-based metabolic testing

Learn how you can access the key physiological metrics for your athletes by utilising a simple GPS running watch or even just split times on the running track. ➡️ Join us, the team at INSCYD, on Sept 2 as we take a look at GPS based metabolic testing, the protocol and the data.⁠
REGISTRATION LINK IN BELOW ⬇️

https://www.bigmarker.com/inscyd/Performance-Assessment-in-Running-GPS-based-metabolic-testing

The physiological capacities of an athlete – such as aerobic capacity, lactate production and clearance, running economy, fat combustion and carbohydrate utilisation – determine the running performance of an athlete. The goal of an efficient training program to improve these capacities.⁠

However, in the real world of coaching, assessing those metrics in an athlete precisely and monitoring their progress within the process of training can be challenging – at best. Join our webinar on September 2 & learn how INSCYD can help!⁠

#INSCYD #runningtraining #runtraining #runningcoach #metabolictesting #physiology #performance #runningperformance #sportsperformance #sportstech #runninglife #runninglifestyle #coaching #coachingapps #MetabolicTesting #INSCYD #PPDR #AthleteTesting #FitnessTests #RunningApps⁠

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How to start using INSCYD

Whether you’re an Athlete, Coach, Testing Lab, Institute of Sport, National Federation, the agnostic design of @inscyd_ is meant to help everyone at all levels.
Read more how to start using #INSCYD at the link ⬇️

How to start using INSCYD

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#Trainingtool #performance #sportsperformance #sportstech #performancedevelopment #SportsScience #sportscience #cyclinglife #swimlife #rowinglife #triathletelife #runninglife #sportscoaching #SportsTraining #trainsmart #trainright #trainhard
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#REPOST @inscyd_ with @get__repost__app  We are proud many of the best athletes, coaches and federations in the world use INSCYD and that our technology is an integral part of their sporting journeys.  ⁠
INSCYD is designed for ALL levels of sport and to help ALL athletes, coaches and labs. ⁠

Let’s dive in and take a look at how to start using INSCYD.  in bio. ⁠

#sportstraining #Athletes #Coaches #INSCYD #performance #sportsscience

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Filed under Racing, Randoms, training updates

Weight loss, Keto Diet and Energy Balance

Ketogenic diet and weight loss

The ketogenic diet was first introduced in 1920 as a treatment for children with epilepsy (Wheless, 2008). As more research was done on the effectiveness of the ketogenic diet, it was reported that the traditional ketogenic diet consisted 1 gram of protein per kilogram body weight, a restricted carbohydrate intake of 10–15 g and the remaining calories in fat per day and the purpose remained primarily as a treatment for epilepsy (Wheless, 2008). When carbohydrate is restricted, the body can go into a state of ketosis, where blood ketone concentrations increase to ~3-4 mmol/L, compared to <0.3 mmol/L with a regular diet (Paoli, Rubini, Volek, & Grimaldi, 2013). In recent years, predominately after the discovery of insulin, the carbohydrate-restricted diet started gaining popularity as a treatment for diabetes (Feinman et al., 2015). In his review on carbohydrate restriction for the management of diabetes, Feinman et al. (2015) defined a very low-carbohydrate ketogenic diet and a low-carbohydrate diet slightly differently. He defined a ketogenic diet as very low-carbohydrate, at either 20–50 g of carbohydrates per day or less than 10% of a 2000 kcal per day diet. He also made a note that while his definition was derived based on the carbohydrate levels required for the body to reach a state of ketosis, because of the variability between individuals, ketosis still might not occur. He defined a low-carbohydrate diet as less than 130 g of carbohydrate per day or less than 26% of total energy.

Using those similar definitions, a review done by Noakes and Windt (2017) summarised the effects of both a very low carbohydrate high fat (ketogenic) diet, and low-carbohydrate high fat (LCHF) on various parameters. In terms of weight loss, the evidence gathered for this review demonstrates that both a ketogenic and LCHF diet can lead to greater or if not equal weight loss compared to the other diets that were used in all studies they reviewed. All the diets that were tested were effective in short-term weight loss but most of the time would be followed by some regain of weight as adherence to the diet was reduced. Their hypothesis was that the weight loss from a LCHF diet could be a result of the advantageous adaptations in the body’s metabolic function such as an increase in the thermic effect of protein, an increased turnover of protein for gluconeogenesis and energy loss through the passing out of ketones in sweat or urine. There have been suggestions that the weight loss from a ketogenic diet is due to the loss of water (Yang & Van Itallie, 1976). However, a study which measured body composition using dual-energy X-ray absorptiometry (DEXA) indicates that the weight loss from a carbohydrate-restricted diet is a reduction in fat mass (Volek et al., 2009).

Energy Balance and diet

According to the principle of energy balance, a change in body weight will occur when energy intake is not equals to energy expenditure over a period of time (Hill, Wyatt & Peters, 2003). When energy expenditure is greater than energy intake, this is described as a state of negative energy balance that will usually result in a loss of body mass, which translates to weight loss. A diet that follows the principle of energy balance is essentially looking at achieving negative balance by reducing energy intake. Using mathematical modelling, Hall et al. (2011) presented that even though the way an individual’s body weight responses to changes in energy intake is highly variable, which can lead to different changes in weight, loss in body fat was still reported in all diets that reduced energy intake in the short run. The effectiveness of exercise on weight loss is also not entirely dependent on the exercise, but on the individual’s variability on substrate utilization as well (Barwell, Malkova, Leggate, & Gill, 2009). While reducing energy intake has shown to result in weight loss, the broad interpretation of a diet that follows energy balance may be less straightforward and fairly complicated when attempting to adopt a diet based on the principles of energy balance for weight loss on your own.

A Ketogenic diet can follow the principles of Energy Balance

A ketogenic diet can be described as a protocol-based diet where macronutrients are pre-determined. A diet that follows the principles of energy balance approach to weight loss is to achieve non-equilibrium, which does not necessarily provide a guideline on the breakdown of macronutrient intake. Due to individual variability in baseline body composition, energy expenditure and substrate utilization, one would need to have some familiarity and/or be in-tune with their own physiological parameters in order to decide the macronutrient breakdown on their own. Even though the principle of the ketogenic diet has been widely explained as a very-low carbohydrate, high fat diet approach, it does not indicate that it does not follow the principle of energy balance. A ketogenic diet can therefore also be a diet that follows the principle of energy balance. It is interesting to note that the study by Johnstone, Horgan, Murison, Bremner, and Lobley (2008) which compared a high-protein, low carbohydrate diet to a high-protein, medium carbohydrate diet, referred to weight loss in both diets as an indicator of negative energy balance. The study by Partsalaki, Karvela, and Spiliotis (2012) looked at the effects of a carbohydrate-restricted diet compared to a calorie-restricted diet because the traditional recommendation for the management of obesity, which is a calorie-restricted diet, seemed to be theoretically based on maintaining negative energy balance. They reported weight loss in both diets, greater for ketogenic diet, even though there was no calorie intake restriction in their ketogenic diet protocol. Evidences cited in the review by Noakes and Windt (2017) also highlighted that a low-carbohydrate, high fat diet is able to control energy balance as well as encourage the intake of high nutrient density foods. With guidelines on the composition of carbohydrate and fat in a ketogenic diet, along with instances of reported weight loss of >10% (Mark et al., 2016), it seems to be the easier and effective approach to adopt.  While it might seem straightforward to implement a ketogenic diet, it still might not be suitable for everyone due to individual variability. Nutrition strategies to be fundamentally based on managing energy balance and ensuring high nutrient density is still recommended (Noakes & Windt, 2017).

Metabolic Efficiency Test at the Sports & Cardiology Centre

Maintaining physique

One way of quantifying physique is with body mass measurements, a full anthropometric profile and somatotyping (Slater et al., 2005). Of the three somatotypes, mesomorphy, which is used to describe muscloskeletal robustness and ectomoprhy, which is used to describe linearity or slenderness (Carter, Carter, & Heath, 1990), both could be classified as a lean physique. Choosing a diet to achieve a lean physique can either be to support the goal of reduction of fat mass or increase fat-free muscle mass.   

As both a ketogenic diet and a diet which follows the principle of energy balance can be as effective in weight loss and helping to achieving a lean physique, diet adherence could therefore be a factor in determining their effectiveness in maintaining a lean physique. It has been shown that there is no increased risk of cardiovascular disease with a carbohydrate-restricted, high fat diet in the short term of 12 weeks (Volek et al., 2009) as well as no adverse metabolic effects on the body nor an increase risk of cardiovascular disease from long term (>1 year) adherence to a low-carbohydrate, high-fat diet (Grieb et al., 2008). Multiple studies cited by Noakes and Windt (2017) also found that there is no evidence or epidemiological data to support the theory that intake of saturated fat is the cause of coronary artery disease. With that in mind, both the ketogenic diet and a diet which applies the principle of energy balance would be safe to sustain long term when adopted safely and appropriately. In terms of attrition rate, three studies cited in the review by Noakes and Windt (2017) reported that adherence to low-carbohydrate, high-fat diets were the same as low-fat, high-carbohydrate diets. A systematic review conducted by Hession, Rolland, Kulkarni, Wise, and Broom (2009) highlight a higher attrition rate of low-fat, high carbohydrate diets compared to low-carbohydrate, high diets, across 13 studies with a total of 1222 participants. A ketogenic diet with low carbohydrate intake has also been shown to be able to reduce perceived hunger, leading to a reduced intake of food (Alexandra, Graham, Sandra, David, & Gerald, 2008). Choosing the diet to help sustain a lean physique could then be down to the individual’s motivation to achieve the goal and their adherence to the diet they have chosen.

When quantifying physique by somatyping, it would be interesting to note that the study done by Silventoinen et al. (2020) found that genetics plays a role on the relationship between children’s somatotype and their physical fitness. It might therefore be worth taking into account an individual’s genetic background and inherited physique when deciding, and evaluating the effectiveness of any diet intervention on achieving and sustaining a targeted physique

References

Wheless, J. W. (2008). History of the ketogenic diet. Epilepsia49, 3-5.

Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European journal of clinical nutrition67(8), 789-796.

Freeman, J. M., Kelly, M. T., & Freeman, J. B. (1994). The epilepsy diet treatment: an introduction to the ketogenic diet (No. Ed. 1). Demos Vermande.

Feinman, R. D., Pogozelski, W. K., Astrup, A., Bernstein, R. K., Fine, E. J., Westman, E. C., … & Nielsen, J. V. (2015). Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base. Nutrition31(1), 1-13.

Noakes, T. D., & Windt, J. (2017). Evidence that supports the prescription of low-carbohydrate high-fat diets: a narrative review. British journal of sports medicine51(2), 133-139.

Yang, M. U., & Van Itallie, T. B. (1976). Composition of weight lost during short-term weight reduction. Metabolic responses of obese subjects to starvation and low-calorie ketogenic and nonketogenic diets. The Journal of clinical investigation58(3), 722-730.

Volek, J. S., Phinney, S. D., Forsythe, C. E., Quann, E. E., Wood, R. J., Puglisi, M. J., … & Feinman, R. D. (2009). Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids44(4), 297-309.

Hill, J. O., Wyatt, H. R., & Peters, J. C. (2012). Energy balance and obesity. Circulation126(1), 126-132.

Hall, K. D., Sacks, G., Chandramohan, D., Chow, C. C., Wang, Y. C., Gortmaker, S. L., & Swinburn, B. A. (2011). Quantification of the effect of energy imbalance on bodyweight. The Lancet378(9793), 826-837.

Barwell, N. D., Malkova, D., Leggate, M., & Gill, J. M. (2009). Individual responsiveness to exercise-induced fat loss is associated with change in resting substrate utilization. Metabolism58(9), 1320-1328.

Johnstone, A. M., Horgan, G. W., Murison, S. D., Bremner, D. M., & Lobley, G. E. (2008). Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. The American journal of clinical nutrition87(1), 44-55.

Partsalaki, I., Karvela, A., & Spiliotis, B. E. (2012). Metabolic impact of a ketogenic diet compared to a hypocaloric diet in obese children and adolescents. Journal of Pediatric Endocrinology and Metabolism25(7-8), 697-704.

Mark, S., du Toit, S., Noakes, T. D., Nordli, K., Coetzee, D., Makin, M., … & Wortman, J. (2016). A successful lifestyle intervention model replicated in diverse clinical settings. South African Medical Journal106(8), 763-766.

Slater, G. J., Rice, A. J., Mujika, I., Hahn, A. G., Sharpe, K., & Jenkins, D. G. (2005). Physique traits of lightweight rowers and their relationship to competitive success. British journal of sports medicine39(10), 736-741.

Carter, J. L., Carter, J. L., & Heath, B. H. (1990). Somatotyping: development and applications (Vol. 5). Cambridge university press.

Grieb, P., Kłapcińska, B., Smol, E., Pilis, T., Pilis, W., Sadowska-Krępa, E., Sobczak, A., Bartoszewicz, Z., Nauman, J., Stańczak, K., & Langfort, J. (2008). Long-term consumption of a carbohydrate-restricted diet does not induce deleterious metabolic effects. Nutrition research28(12), 825-833.

Hession, M., Rolland, C., Kulkarni, U., Wise, A., & Broom, J. (2009). Systematic review of randomized controlled trials of low‐carbohydrate vs. low‐fat/low‐calorie diets in the management of obesity and its comorbidities. Obesity reviews10(1), 36-50.

Alexandra, M.J., Graham, W.H., Sandra, D.M., David, M.B., Gerald, E.L. (2008) Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. The American Journal of Clinical Nutrition, 87(1):44–55. https://doi.org/10.1093/ajcn/87.1.44

Silventoinen, K., Maia, J., Jelenkovic, A., Pereira, S., Gouveia, É., Antunes, A., … & Freitas, D. (2020). Genetics of somatotype and physical fitness in children and adolescents. American Journal of Human Biology, e23470.

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ThinkRider X5 Neo Smart Trainer

New in the family and joining the rollers, is the ThinkRider X5 Neo Smart Trainer. Didn’t take long before deciding to settle for this one, when there was absolutely no supply of any others at the LBS and a 6-month wait seemed to be the default take-it-or-leave-it response. It’s within my price bracket, the order process was seamless and shipping took 4 days to get to the door.

Photo credit: The Bike Domestique

I’m definitely late to jump onto the smart trainer bandwagon. Late in getting one of my own. Having been involved in high performance settings as well as at a commercial indoor cycling studio, fixing blown fuses in the CompuTrainers seemed like a necessary skill to have back in the day. Just a few years back, turbo trainers definitely did not get the same reception by the local community. (Same with strength training and lab testing. Knowing your weakness can be a hard pill to swallow sometimes). Now it seems, even in pre-pandemic times, the turbo trainer has caught on. Better late than never.

Photo credit: The Bike Domestique

A 22kg piece of machinery, assembly of the flipper-like legs were as straight-forward as bolts and hex allen key. Thru-axle compatibility is also available. Download the ThinkRider app for firmware updates and trainer calibration, plug it in and it was good to go. ThinkRider is compatible with Zwift, TrainerRoad, Rouvy, FullGaz, Bkool, PerfPro. Zwift was the choice of software.

ThinkRider app
Calibration

There is always going to be chatter about the accuracy of smart trainers, just like power meters. We each have certain things that we can be particular about, which sometimes, will appear very selective. We may tend to or tend not to believe accuracy reports from manufacturers and we should put on our critical thinking hats. If you are one who has absolutely no clue at all, the advise would be to keep it simple. Lay out the outcomes that are most important to you. For me, would I have problems pairing it to Zwift? That did require me to trust the manufacturer’s word for it. I would like it to be reliable, i.e. produce similar power resistance on erg mode every time I use it. That is fairly easy to conclude whether I can tick that box. Neither am I expecting it to have a 5-watt variability. Day-to-day individual variability alone can be 5 – 6% (Gardner et al., 2007; Laursen et al., 2004; Possamai et al., 2020). So far after 24 hr of use, it has been consistent enough for me, based on the session I’m doing and what I am expecting to be putting out. Lastly, are they going to bail out on me, when after-sales service support is required? These days it’s a hit-and-miss. Imagine getting told to repair your broken treadmill yourself.

Photo credit: The Bike Domestique

With so many options out there, accuracy claims as a form of marketing seems to be unavoidable. Bear in mind, as a consumer, unless you request for the precise protocol, equipment, testing conditions and environment, our attempt at user validation can swing both ways. I prefer to spend time learning how to interpret and apply the data appropriately.

In summary, a pretty solid direct-drive smart trainer. If you’re keen to have a go, give the guys at Bike Domestique (FB/Instagram) a shout out. What smart trainer are you using? Feel free to leave a comment below.

Photo credit: The Bike Domestique

References:

Gardner, A. S., Martin, J. C., Martin, D. T., Barras, M., & Jenkins, D. G. (2007). Maximal torque-and power-pedaling rate relationships for elite sprint cyclists in laboratory and field tests. European journal of applied physiology101(3), 287-292.

Laursen, P. B., Shing, C. M., & Jenkins, D. G. (2004). Temporal aspects of the VO2 response at the power output associated with VO2peak in well trained cyclists—Implications for interval training prescription. Research quarterly for exercise and sport75(4), 423-428.

Possamai, L. T., Campos, F. D. S., Salvador, P. C. D. N., de Aguiar, R. A., Guglielmo, L. G. A., de Lucas, R. D., Caputo, F., & Turnes, T. (2020). Similar maximal oxygen uptake assessment from a step cycling incremental test and verification tests on the same or different day. Applied Physiology, Nutrition, and Metabolism45(4), 357-361.

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Choosing your bicycle Part 2

After 47,992 km, 2 cracked steerer tubes and 1 broken derailleur hanger, it was time for me to go through the process of getting a new rig. The frame might have lasted another 12,000 kms or more, but having almost no chance of obtaining bits of spares for the frame like cable guides, cable stops etc was the nail in the coffin.

Unlike the professionals (some, not all), most of us are not regularly issued equipment. I classify myself as a heavy user, based on the number of tyres, chains and handlebar tape I go through. So knowing that I can prolong and/or extend the lifespan of my equipment at minimum cost sits quite high up the priority list. One of the important factors for me is after sales support and availability of spares. And yes, I wash my equipment regularly.

I started by going through the UCI-approved equipment list, which you can find here. I didn’t want to get caught up at equipment checks during races so if you don’t intend to race, you have a lot more options.. It is also interesting to see some new frames already on the list that have yet to be launched.

I knew it was going to be an interesting process to narrow down my choices. Price is definitely the main consideration for me. I also had to stick with rim brakes because a complete disc brake bike is not within my budget. With local bike shops (LBS) limiting walk-ins, some only by appointment and the majority with almost no online presence prior to Covid-19, it was almost impossible to see what past season models were still available. I also wanted to explore the Taiwanese/Chinese options. I sit more along the side of practical over brand names. So I would actually ride the bike, rather than look to resell it in the near future. With that said, I also wouldn’t say no if someone gave me a new bike.

Other than price, I also look at frame size geometry and where my current setup sits in the sizing chart.I started by going through the frame geometries of what I could find online and I filtered out a handful of options. After a number of messages online with a few manufacturers, I settled with this:

With only a slightly higher stack, the Memil Hanshi has very similar frame size geometry (Stack and Reach) to my current setup. It runs a direct-mount brake on the front fork and Pressfit bottom bracket, both which are on my existing setup. That’s three ticks right there. What was most impressive was the communication I had with the guys. They were prompt, detailed and professional in helping with the process of building up the bike. They have been extremely helpful not just in getting the frame over, but making sure that I had no problems putting it together.

Not forgetting the sick paint job.

 

Looking forward to seeing how this rides

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Talking indoor trainers

I don’t know any one person who hasn’t been affected by the pandemic that is happening at the moment. Countries are handling it differently, people are reacting and responding differently as well. In Singapore, our idea of a partial lockdown, the Circuit Breaker, has recently been extended for another 4 weeks along with additional measures, which is hard to keep track because of the ambiguity of some of the measures and there seems to be additions every other week. How has your riding/training been affected? Let us know in the comments section.

If you haven’t already set up your pain cave or at least started thinking about alternatives to your training/exercise regime, now is probably a good time.

Having alternatives in your workout bag empowers you to be adaptable. It does not necessarily mean you have to permanently add them to your routine. In any case, your routine has probably gone out of the window. It’s like having a 9 or 12-piece allen key set, instead of just carrying around the 4, 5, 6 mm.

Depending on the movement restrictions that have been imposed, and the situation going on at home (Work from home, kids on home-based learning etc), if you are now unable to ride outdoors as much you would want to, the next questions are: What turbo trainer should I be getting? And what sessions do I want to be doing? It’s like going through the same decision-making process when you were getting your first bike. You can’t really be sure if you are going to continue using the turbo trainer after the restrictions have been lifted because you might realize that you hate riding the turbo all together.

Wheel-on trainers are cheap these days. Not the smart ones of course. It’s straight forward, wears your rear tyre out, fast, unless you have a spare rear wheel with a trainer tyre. Will it get the job done? Yes, if you have a power meter on your bike and some inclination on how to efficiently plan your own training, because there will be some specific workouts that will be difficult to execute with a wheel-on trainer. Or if you just want to turn those legs over, burn some calories, nothing fancy, and want to save the coin for that beer afterwards. Chances are, you won’t be using it very often if you can go riding freely.

Direct-drives are gaining popularity due to the increasing range of products and it’s falling prices. Once viewed as only for serious/competitive cyclist, in recent years because of the affordability of the non-smart direct drive trainers, it’s become a choice for riders who are drawn to the social aspect for virtual riding platforms such as Zwift, Bkool, Sufferfest, TrainerRoad, FulGaz etc. Most offer a 14-day free trial (Some less), followed by a monthly or annual subscription if you wish to carry on.

 

 

 

You would at the least require a ANT+/Bluetooth speed/cadence sensor. You can still get on without a smart trainer, but it would be fair not to expect the full experience. If you already have the necessary hardware, you could consider signing up for a month to see if you enjoy it and determine for yourself how likely you are to stay on.

The new standard for virtual group rides/races removes the reputation indoor training/cycling has in the past as being mundane. Gone are the days of staring at block graphs with target numbers and a timer. Before you jump onto the virtual bandwagon, have a think on whether there is something in your training/workouts you had wanted to work on, or think you should work on. Sometimes the simplest of set ups, paired with an appropriate workout focus, can reap alot more benefit.

Photo by Velo Velo Singapore

Rollers are the not so popular sibling in indoor training, for various reasons if you speak with different people. There is a reason why there are much more roller-fail clips going around than there are of turbo trainers. When you add an additional element of staying upright, putting down the power or holding an effort isn’t as straightforward anymore. In fact, pedalling hard and putting down power is not straight forward at all. Saying they are not able to provide enough resistance for your workout is possible but a HIIT or a smash-fest is not the only way to skin a 45min session on the bike. If you’re stuck with what type of session you can do to benefit you the most, it’s probably worth speaking with a coach to help you look at the bigger picture.

Ultimately, it would be nice to see more people continuing to ride their bikes outside when the situation improves, and learning to ride their bikes properly and safely. You are much better cyclist and considerate road user if you can ride smoothly, in a straight line, keeping close to the side of the road (If sharing with cars), then needing to be in the middle of the lane, trying to mash the pedals and going in zig zag all over the place.

What is your indoor set up like? Let us know by leaving a comment.

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Curve ball

2020 isn’t off to a flying start for many, me included. The current global health crisis is affecting the lives of people around the world.

Over the years, I’ve learned that there will be things that are outside of your control and to channel your energy into the ones that you can.

 

 

 

 

 

 

 

 

 

Just a couple of weeks ago, I was set to start out a new coaching gig in Phuket. Unfortunately, that all went downhill very quickly as they decided to cancel the contract the same week I was meant to fly due to the global health crisis. It was certainly a setback. Look on the bright side, I reckon I dodged the bullet because it would have been much worse if I had gotten the flick when I’m there.

So what’s next? How do we deal with setbacks? How should we react? How do we approach it? How should we respond? I have been unfortunate and fortunate enough to learn by practice. For me, it’s about keeping a positive, realistic mindset. We’re not done yet! Keep trudging along. It’s not how many times you get knocked down, it’s getting back up everything single time and moving forward. A line manager at work once said to me that I shouldn’t be such a perfectionist. What he failed to understand is that me constantly striving for perfection is not the same as being a perfectionist, as long as I have defined my expectations. I think what he probably was trying to say was that don’t set targets that are much higher than his. So keep moving forward, even if it requires you to first take a step back.

I’m certainly no stranger to setbacks, but every time it seems to require a slightly different approach to get back in. Different stages in life, different motivation. Things might not go as plan, but I find a positive mindset drives the motivation from within.

Photo by Velo Velo Singapore

Not everyone will be there to lend a hand, so I’m grateful for those who are and glad to know who are the ones who aren’t. It’s in times of crisis that we are able (not limited) to see what someone’s true values and morals are.

So other than re-building my indoor cycling setup, because I sold my turbo while preparing to move, I’m back on the job hunt. If anyone has anything available, I’m more than happy to explore. Even happy to pick up new skills. In the meantime

ttfn

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Sigeyi powermeter

A few developments building up over the past couple months. More to be done. In the meantime, a little more about the Sigeyi powermeter which i’ve been using for about 6 months now.

Like most equipment, if it isn’t broken and it ticks all the boxes for you, stick with what you have.

If you haven’t used a powermeter before and want to give it a go, put the AXO Spider down in your list of consideration. Unless you’re after a scientific powermeter for a specific reason, this does what every other powermeter does, for what I perceive majority of the cycling community is after in a powermeter.

I can’t validate the accuracy of the readings because I don’t have anything else to compare it with. But it was pretty much spot on when I had a go on the Cyclus2 ergometer. Good enough for me.

As for the battery, I could go for 4 weeks, with an average of 15 hours per week of riding without charging and it still had around 50% battery.

There hasn’t been any problems to be honest. Auto-calibration, it has gone through multiple home washes, bike shop washes, ridden in rain and grime build up, without any issues. However I don’t have one on the mtb and not a hardcore enough mountainbiker to tell you if it can take a cake a mud.

Over the past 6 months, I’ve updated the firmware 3 times and the app is now even on App store and Google Play.

If price and availability are a couple of your key decision factors, they now have a online store.

Have a look through and if they don’t have a spider for your existing setup, drop them an email. They’re quite prompt in their replies.

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Year end racing

As the year draws to a close, so is bicycle racing here on the sunny island. Road racing was capped off with the second and last round of the URA car-free-Sunday criterium. Somehow, someone forgot to block off the adjacent roads to the course, allowing a lorry and a motorcycle to come onto the course when racing was live. Considering many cyclists here are already used to vehicles trying to take them out, everyone handled it pretty well and racing still managed to go on safely. There wasn’t much action on my part as I stayed out of trouble and enjoyed the atmosphere. Good job on the recovery by Cycosports and the commissaires.

I then took the plunge into the other deep end by getting in on the final MTB race of the year. It wasn’t elegant riding, there was plenty of walking and it most definitely was NOT fast. Considering I’ve only actually ridden a proper mtb trail less than a handful of times, there were certainly some jitters before the start. I got through it without any broken bones, and cleared alot more obstacles than my first attempt at the course. Then again, I didn’t set the barrier very high on my first go. Cheers to the boys for the support and my mate Malek for the pre race prep. I definitely need to do this more often.

That’s it this year for pinning numbers. I have quite a bit to think about for next. More as I gather my thoughts in the next few days.

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Let’s show some love

It’s the world road cycling championships. It’s the time where pros swap their work colors for country colors in bid for honour and glory.

There is sometimes a mixed reception to world championships. Not just in cycling, more often in professional sports.

A non-professional sport is when the world governing body does not have a professional league/circuit of any sort. Rowing is an example. There isn’t the equivalent of the WTA, NFL, PGA, NBA, UCI WorldTour etc.

This insta post came up that is absolutely heart wrenching and almost brought me to tears.

https://www.instagram.com/p/B26WoKqnj8T/?igshid=tjmjjigp49vo

This should be what it means to wear your country’s flag on your shoulder. This should be how much you really cared.

I don’t talk much about the journey I embarked on 12 years ago. It brought back some memories. The feeling of complete helplessness, is absolutely heart breaking. I know what it’s like. I can remember every minute of it, all 3 different occasions.

It’s hard to find such passion these days. Certainly not in this generation of athletes I have come across. As sad as I am to watch it, it’s encouraging to know it still exist.

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Filed under training updates