Category Archives: 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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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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Trying to keep my head up

So my recent hit out at the last round of the Thailand track championship in bangkok didn’t go quite as planned. Carrying some improvement in form from last month, I was aiming for a good showing. I madet the decision to try out a few changes with my gearing.

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Photo courtesy of Thai Cycling Association.

I probably should have stuck with Carl’s rule of thumb: use a gear the fastest YOU can go at to give yourself the best chance of winning.
So I might have bombed out (again), but this is up there on the valuable lessons learnt.

It’s about 3 months before Asian champs and I’ll be getting into the thick of things. I head back to CCC Shuzenji in December and I’m working on a training camp in January. In the meantime, plenty of ergo and gym sessions.

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Moving forward

So it’s still not too late for a lowdown on my time in bkk. 2 weeks well spent with the people from CCC Shuzenji and a great training group. Because I knew how the camp would be run, I could get straight into the thick of things, not wasting any of the efforts. This time round, there were a few more peps who weren’t that fluent in English. So I did my part to translate the best I could.

This is my fourth time with CCC Shuzenji and I felt I got the most out of this one. I made very sure to apply everything I picked up from Carl and the aboc squad right from the get go: Getting into the right frame of mind, like I would in order to chase down the motorbike. With the ACC Track Asia Cup scheduled after the camp, it’s pretty much just over a week’s of proper training before they need to tone it down to taper for racing.

Even though my Track Asia Cup results aren’t exactly newsworthy, the improvements made were certainly encouraging. Having the coaches tell you that you’ve made significant progress and seeing your times drop by the second, is sign that I’m on the right track.

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Plugging away

The ongoing #AG2014 #Incheon2014 has seen some amazing performances from #OurTeamSG and the effectiveness of social media has helped fuel the athletes with local support, something which has been heavily critiqued for being grossly absent. My days of major games are behind me now but I’ve noticed some difference in the approach and attitude of local media.

These days there may seem to be a little too much ‘pat on the backs’. Credit definitely has to be given for effort, but where and how should we draw the line? Has effort properly been evaluated as a best-performance or does a half-arsed effort also deserve any commendation? To give an idea where this is coming from: I raced my first AG in rowling (which also happened to be my first major games), after 3 years in the sport, to the lack-of-delight of the rowling a-sociation. I finished 9th and of course that got me a C grade by the stalate times. At that point in time, did I think I deserve a C? No. Because I thought effort counted for something. I rowled 3 years out of the boathouse at Pandan, literally on my own. I looked for my own coaches who believed in me because no one in the rowling a-sociation ever did and couldn’t be bothered. Did anyone report that prior to me going down under to Mercs to train under Alastair, the previous head coach demanded he get a cut of the prize moolah if I brought home some bling? Did anyone report that I rocked up at the boat park to find out that a boat rental was not arranged for me? Maybe that’s also the athlete’s job. My bad for assuming administrators role is admin. And did anyone report that after hours of wait and eager anticipation I managed to pick up a left over scull which was too small? My bad for having long limbs. I suppose no one outside the circle knew because the 2 hr bus ride from the games village to the rowling site (that makes 4 hrs to and fro) was not worth our own media’s time for a lone competitor who is an outside chance for a medal.
From a high performance perspective, did I deserve a C? Yes. I didn’t come in top-6, which is what is required to qualify for the AG. I taught myself to harden up.

I raced at the SeaG the following year and bombed out in both my events. There was definitely no pat on the back for all the drama I went through: from a coach, who was hired 4 months before the games (I was already at Mercs), kicked out one of chaps in the doubles, threatened that he’ll pull me out of the single if I don’t fill in the double, insisted I cann my stint at Mercs early to train with him (which of course I said no) and he resigned even before I got back. Talk about short term planning. Did anyone report that, EVERYONE else in the team fell ill/sick, Which meant I was pulling a sick dog down the course, 1 hour before my singles finals. My bad for assuming that you get rewarded for being responsible for yourself, staying fighting fit, to give yourself the best possible chance of winning. The exact words from the grand master at rowling afterwards: “You lost, you’re not good enough. We won’t send you to 2012 London Qualifiers.” A slap on the wrist. A slap on the face, if I told you someone else was entered in that race I trained 4 years for.

So I never really got my share of ‘A’ for effort. But if you look back, our athletes were usually harshly judged based on performance. Now there is an effort to paint a fuller picture. It’s an encouraging step forward to building a sporting culture. Let’s hope it’s a genuine attempt to let the public be in the shoes of a professional athlete

At the end of the day, if you’re in it for high performance, my opinion is one of your goals has to be to reel in the bling. That’s just how it is. Maybe I’ve had too many bowls of nails of brekkie. But high performance is not what you go into if all you want is a feel-good rah rah.

So here I am in Bangkok, plugging away with the CCC Shuzenji coaches hoping I’ve made significant progress on my way back into the elite sports system, the hard way, because me and pats-on-back don’t seem to have much in common.

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Rudy Project RX part 2

First up in the video installment about Rudy Project’s RX, it’s the RX Direct. Check out the video, or if you’re in Singapore, swing by the concept stores at Upper Thomson or Sixth Ave.

Rudy Project @ Upper Thomson Road
233 Upper Thomson Road, Singapore 574364
Opening Hours : 12 pm – 9pm
Tel: 64584515

Email: thomson@rudyproject.com.sg

Rudy Project @ Sixth Avenue
4, Sixth Avenue, S(276471)
Mon-Sat: 11am – 9pm
Sun: 11am – 4pm

Tel/Fax: 64698550
Email: sixthavenue@rudyproject.com.sg

Cheers!

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Bitter sweet reality check

Spending time with a fully dedicated sprint coach was probably one of the best training decisions I could have made. Should I have done it earlier in my transition? Maybe. Would I’ve then been able to take in as much? Maybe, maybe not. One thing’s for sure, the feeling of putting the trust in someone who knows your abilities and is helping you get the best outcome you could possibly get, is just what I need. Gear choice, training efforts, race strategy. It’s about having the confidence that I’m in good hands, on the right track. Thanks Carl and the entire aboc sprint squad for taking me in, showing me the ropes. Ergo sessions will never be the same.

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Image copyright @Ell On Wheels

While goals and targets now have a little more direction, a couple of issues have risen with uncertainty. But what’s life without the occasional unexpected speed bumps. At the end of the day, overcoming the odds only makes life more meaningful.

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Hello Melbourne, it’s been a while

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3 years to be exact. It was the exact time in 2011: winter and the Tour de France had just started. It brings back fond memories, especially after surprising my ex-flat mate, at his awesome cafe Let Me Be Frank. Oh yes, you haven’t quite got rid of me yet. It was probably one of the best times I’ve had rowing and it certainly was a positive turning point for me.

This time I’m hoping to make that positive change on the bike. I’ve been fortunate enough to be taken in by Carl (http://www.aboc.com.au) one of the very few independent track sprint coaches in the country and I’m extremely thankful to not only be given this opportunity, but be able to take up the opportunity as well.

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I only have a month, but we have already started working on a couple of the fundamental aspects. A few tweeks on the bike and after a week, I’m already feeling some significant positive changes. I’m also just in time for Round 4 of their Winter Track Series this weekend. As always, looking forward to racing and putting myself to the test.

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Big shoutout to the people at Rudy Project Singapore, for believing in me and providing support for the past 7 years. The Rudy Project Swim Bike Run expo will be happening on 26 – 27 July at Ngee Ann City civic plaza! Heaps of prizes and hampers to be won! Be sure to drop by!

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Of course big thanks as well to Maxinutrition Asia, TRG, Solitude of Strength, MSTI, G8 Performance, The Sufferfest, for their amazing support!

Ride safe!

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Southeast Asian Track GP

It’s been a rough few days. 8 days to be exact. I always look forward to track time but I never seem to be able to come out with a positive experience. Being left behind by the bunch, again, is a crappy feeling especially when I still not able to put everything I have in the tank out on the bike.
Thanks to the couple of trained sets of eyes who have helped zoomed in on what is holding me back.
Apart from the weather, the proceedings went well. The SEA GPs are great for us as we don’t have a track. Being able to race the likes of the french, malaysians, aussies (in last year’s edition), doesn’t come often if you’re not world-class. You’ll definitely learn plenty, IF you can at least hold onto their wheel, which I can’t yet. So it hasn’t really done me any good.
An intervention is absolutely necessary. It’s in the works.

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Back on the road. On the track

Things haven’t been all smooth sailing and that’s a little of an understatement. Hitting crossroads and massive speed bumps all at one go, sure put some doubts in my head.

3 months since I last raced (and spend time on the track), it’s given me plenty of time to reflect, physically and emotionally. I’ve always had belief in myself. Strong belief. But it’s starting to waver, and fast. I spent my previous years as a rower, surrounded by the people who believed in me, who set my mind straight and were responsible for grooming me into the athlete I am today. Almost 2 years of struggle as a cyclist, it’s clear that without the support structure, everything is starting to crumble.

Time isn’t on my side. There’s only so much more I can hold on to. It’s good to finally be able to get at on my feet again and it’s thanks to a couple of people who are showing belief in me. The next few months will be crucial as I make some important decisions that, in my opinion, will either make or break.

The next 8 days at the Southeast Asian Grand Prix will be a good start to turn things around.

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