Category Archives: training updates

July 14, 2013 · 11:50 am

Kicking goals

This week has been all about sticking to the plan, with a clear idea what the objective of each session on the bike and in the weights room is for. The toughest part is execution. Discipline is always a matter of choice. For me, the challenges of not having a coach dishing out the workouts is the toughest obstacle to tackle. “Am I doing the appropriate session? What is the session for? Should I be doing something else instead? Is this going to benefit me?” These may sound like easy questions. If they were, there would be a lot more self-coached World/Olympic champions.

I find it really helps by zooming in on what is the most important thing I need to work on. What is limiting me in getting my maximum speed up: leg speed. With that in mind, certain aspects have to take a back seat for the moment. For the uninitiated, cycling is simple. Competitive cycling on the other hand can be a little more complicated.

Avoid collecting empty miles. Have an objective the next time you hop on the bike, if you haven’t been setting yourself one. It also helps keep your mind in check, if in case there isn’t a scenery like this one.

Leave a comment

Filed under training updates

Tagged as Goal setting, Training

July 5, 2013 · 2:50 pm

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)

Leave a comment

Filed under Randoms, training updates

Tagged as physio, racing, support, The Belle Clinic, track, track cycling, Training

June 13, 2013 · 7:33 pm

Heading in the right direction. Wait, is my compass working properly

It’s a wrap at the Continental Cycling Center Shuzenji. I did say that my time there passed slower than I expected, but that was only during the first week. As we moved into the second week, the days seemed to be on autopilot. We moved on to our aero bars and before I know it, we were told to prepare for our time trials. We did have a day off in the middle to take in the sights at Hakone, which us and the Hong Kong riders and Hiro (Female Pro Keirin rider!!) had badly needed at that time. The Kazhaks only arrived at the end of the first week. The training was systematic, the coaching was brilliant, and we were well fed. I might have to start learning Japanese if I plan to go back. The hotel, named Cytel (think cyclist hotel), had a few other guests attending a road race over the weekend, one of whom happened to be the famous pedal-strike.com (twitter). There was also a group of Pro Keirin riders and the Japan National futsal team came the second week we were there.

Photos courtesy of Izu Velodrome

I came out of CCC Shuzenji with familiarity on the track. That might sound like a no-brainer but I can assure you it is not. I was an absolutely wrecked on the bike on my first days. The structured program, everything from warmup to working sets to cool down between sets, to cool down at the end was a routine which I really missed having and needed as there isn’t a track at home. Routine breeds familiarity which will help gain confidence and I needed that. I have to be honest, I wasn’t satisfied with my time trial results, especially the flying 200. I was mentally and most certainly physically prepared, but excitement got the better of me as I didn’t keep enough of my weight on the rear wheel and the wheel skipped on me, twice, when I came out of turn 2 going into the back straight. Process just went straight out the backdoor. Great.

The 2-week training camp would be put to the test as we decided to head up to Kuala Lumpar for the 2nd Southeast Asian Grand Prix at the Cheras Velodrome. A little last minute, but we managed to get in on it. So it was a 3am arrival in Singapore for me, and off again at 6:30am as we drove our way up. As we had already missed the first day of the race (racing started on the 8th, we only flew into Singapore on the 9th), I wasn’t able to get in on the sprint qualification, another go at the flying 200. In the Keirin, it was a learning experience. With that familiarity on the track and on the bike, I was able to be in the mix, but I missed out on making the second round due to a lack of experience

Photo courtesy of Josiah Ng

Things are certainly moving forward. Our coaches at CCC Shuzenji constantly remind us to take back what we have learn and continue to practice when we head back. There are limitations here at home in terms of the things which I need to work on, but there are also aspects which I can make sure I put in the 10,000-hour rule. Their school of thought is tried, tested and proven and I will take it with me where ever I go. Thank you Yajima-San, Kato-San, Hagihara-San, Nado-San, Koba-San and Fujii-San (I really hope I haven’t missed out anyone!!) for believing that age is not a determining factor. Though they don’t say much, I can sense their belief, attentiveness, eye-for-detail and eagerness to help us improve. I hope that they in turn have been able to take something back as well.

Big shoutout to Maxinutrition, The Sufferfest (their kit was rockin it big time at the Izu Velodrome), Rudy Project Singapore, Compressport Singapore, G8 Performance, Athlete Lab and Wilier Triestina. Their unwavering support is what helps me to focus on putting in the hard yards. Thank you!

Leave a comment

Filed under training updates

Tagged as 2nd Southeast Asian GP, Athlete Lab, Cheras Velodrome, compressport singapore, G8 Performance, Izu Velodrome, Japan, maxinutrition, race, Rudy Project, Shuzenji, The Sufferfest, track, Training, Wilier Triestina

June 4, 2013 · 7:51 pm

Continental Cycling Center Shuzenji, back to school

It’s been over a week here at the Continental Cycling Center Shuzenji and i have to say time is passing slower than I expected. In my opinion, a rather good thing, as i’m psychologically making the most of my perceived ‘ extended’ time here.

The two-week training camp is run by the amazing coaches based at the Izu Velodrome. The velodrome is part of the Japan Cycle Sports Center, a huge compound dedicated to cycling for all. The focus is on training fundamentals and most importantly for me, technique. There is a huge emphasis on proper and most efficient pedaling technique. Of course, everyone has their own school of thought which they will practice religiously to. However not having a system to work with is hampering my progress on the track.

I was particularly looking forward to the Wingate test at the Japan Keirin school, as it was something I was prepared for. Hours and hours and countless intervals on the wind trainer will certainly pay off in some way. Some of my numbers were on par with the mean of the Keirin Pro riders, while some were just slightly outside. On a whole it was definitely some encouraging results.

We spend almost the entire day at the track. Standard two sessions a day, with the first usually ending just before lunch and the next starting at 2pm.

For me, track sessions have that additional mental stress which I have to cope with. I’m not the most comfortable of bike riders on the track and this is the perfect opportunity to take it a step up. Numerous flying 100s, 200s, 500s, 1ks to let me find my lines, plenty of standing starts to learn to put all the hours in the weights room to good use. On top of all that, trying to correct my pedal stroke. Talk about steep learning curve. Just like the days at Blackwater Bay with Sydney Uni Womens Rowing Club and down the Yarra with Mercantile.

Photo courtesy of Izu Velodrome

Leave a comment

Filed under training updates

April 22, 2013 · 9:18 pm

back in the grind

So I was informed at the 11th hour, literally, that due to unforeseen circumstances, the Malaysian NSC track series was postponed. No racing opportunities there unfortunately. However, good news came in the form of acceptance to a 2-week training camp at the Continental Cycling Center Shuzenji in Japan. That was definitely more exciting as I am really looking forward to getting my track skills up to speed with, in my opinion, the people who are technically the best in the business. No one rides track more beautifully than the Japanese (Apart from the British of course). The itinerary and training schedule certainly looks like something I will benefit a lot from. Which is why these couple months i’m focusing a lot on getting really fit and strong in all aspects for the camp. Anaerobic intervals, sprint intervals, aerobic intervals, weights, road ks, everything in at the moment.
I’m in the process of getting some great new stuff from The Runner’s Gait (here if you don’t have fb) and The Sufferfest, to sort out the logistics for the trip.

You get the hang of managing work around training hours with practice. Time managment and prioritizing are key. Plenty of coffee certainly helps.

Just another day in the office with The Sufferfest.

When work is done, it’s my turn.

Leave a comment

Filed under training updates

Tagged as Training

March 22, 2013 · 7:25 pm

Soldier on!

Nothing exciting to report about my time at the Asian championships in New Delhi. Didn’t manage to make semis. Though it was a short campaign, experience gained was invaluable. What I focused most on were all the processes involved. From pre-race warmups, making the start line and what I wanted to do in the race. Other than getting faster, there are certainly still plenty of things to work on as I was without a doubt hit by nerves at the start line during my heat.

I could not have prepared any better considering the circumstances. Moving forward,the challenges remain the same: lack of funds to travel overseas for races. There are a few exciting prospects lined up with an opportunity to spend two weeks at the Continental Cycling Centre in Shuzenji being on top of the list. With the chance to get supervised, structured coaching in the fundamentals of track riding, this is something that would give me a clear and accurate perspective on what I should be focusing on.
The Malaysian NSC Track Series 2013, organized by the Malaysian National Cycling Federation is just around the corner in April. With series 1 and 2 just a day apart, it is an excellent opportunity to attend two races in a span of a week. We are waiting for details to be finalized and race expenses will determine if I will attend both series, or load up on events in just one series.

Huge thank you to all my sponsors, Rudy Project, Maximuscle and Maixfuel, Compressport, G8 Performance, Athlete Lab, The Sufferfest and Wilier Triestina for all the amazing support, and to those who contributed to my first fund raising project, Thank You! I would not have made the start line in New Delhi if it wasn’t for every single one of you. ‘Dare to Dream’ tees are still available if you would like to show our support. Each are going at $30 SGD and it will go a long way towards my race expenses. You can get them from The Runner’s Gait as well.

Some might have read about the major new initiative to Singapore sports that has been recently launched. You can read about it here.

Click to access Factsheet%20-%20High%20Performance%20System%20(15%20Mar).pdf

It’s a sliver lining and it would be a major boost in support when it starts to takes shape. I’m not jumping out of my seat as yet because it hasn’t filtered down to the athletes yet, or at least at my level. I’m all about the details. I’ve matured, grown and developed as an athlete not because of the system, but because I fight for what I believe in.

Leave a comment

Filed under training updates

Tagged as Training

February 25, 2013 · 2:10 pm

Preparations go on. Not long now

Back home in Singapore for the last 3 and half weeks of preparations for the Asian Championships. Certainly not the most ideal place for final preparations, but it’s good to reconnect and connect with all the other riders in the squad. I’m the new kid on the block, so it was really important for me that hold my own against everyone else, who has been riding for a much much longer time. Turnout for the group training sessions were really positive. Can’t say the same for the drivers and the traffic but we do our part to keep it safe which is really great.

Putting what I’ve learn and accomplished in Perth, I felt I did well during the sessions. Could do with a little more practice on getting really close to a wheel, but everything else was working really well. Still keeping it safe on these group rides, but I’ll have to step it up and work right into those gaps on the track. Can’t wait to get back on.

We had our jersey presentation last weekend at Tampine Changkat CC. Nothing too fancy, simple and appreciative. Great to see family sponsors and supporters attending as well. This could grow into something of a formality in years to come.

Photo courtesy of Harith Rahim

Leave a comment

Filed under training updates

January 29, 2013 · 11:42 am

Asian Cycling Championships 2013 selected

The Singapore Cycling Federation has selected riders to represent the country in the upcoming 2013 Asian Cycling Championships in New Delhi, India.

http://cycling.org.sg/25-january-2013-acc-road-team-selected/

It’s a significant milestone to have made the team and it’s time to step up to the plate. The sacrifice has been worth it and I’m looking forward to the lead up to what will be my first major test. No pressure.

Huge, huge, HUGE thank you to all who have been there to help make this happen. All your heart-felt encouragement, donations and support have paid off and I hope you will continue on this wonderful journey of hope, perseverance and determination with me.

Leave a comment

Filed under training updates

January 21, 2013 · 2:50 pm

Good start to 2013

It’s just slightly under a month left here in Perth and 2013 has been pretty good so far. Things are still looking up, as I was worried my stay might have become too routine for any significant change. Not implying at all that routine hampers improvement , but the reason I came here was to take bigger steps.

Started the new year with a Northern District Cycle Club Criterium. Turnout was really good and I like the course. My second crit to date and it was definitely a much better learning experience than my first. Photos from the amazing Tony Lendrum Photography are here. Below are some selected screenshots

It was back to the track as well and the Summer Track Series round 7. I was given the green light to move up to B grade which got me really pumped up. I knew the level of racing would be much higher and I had to be really switched on the entire time. I was targeting the 4-lap derby which I knew would be able to challenge for something. Made it through and in the finals went for it at 2 to go and was caught coming out from the last corner. I hung on for 2nd. I was an absolute wreak in the points race. Dodgy handling almost got me into trouble. I’m just glad I didn’t take anyone out. Here are the results for some of the other races.

There will be a few more crits and track races so I’ll be aiming to tick the boxes on the goals that I have set for myself.

1 Comment

Filed under training updates

December 31, 2012 · 6:12 pm

Goodbye 2012. It has been one epic ride

Today marks one year since I made the decision to switch to cycling. It’s been a year of learning, experimenting, appreciating, believing. I’m looking forward to see what 2013 can bring me. Or should I say, I’m ready to take on 2013. As what D.Plews would say: Good things happen to people who make good things happen.

I wasn’t expecting things to fall on my lap. But neither was I expecting to start from ground zero. Losing my carding was a massive blow. Attempts to justify a probational status were futile. It was shut down with red tape, administrators with very little clue about the doors it could potentially open to our nation’s elite sports system. More importantly, shut down by people with no faith, no belief. With the small group of people who did see something, all we could do was put our heads down and started doing the work.

My first go at the track was not particularly a rosy memory. Spending race day morning at A&E sums it up. Big thank you to Track Cycling WA , the Clarks and the Wibberleys for the wonderful hospitality. It opened up a whole new perspective and it kept me looking forward to what might lie ahead.

Things began to shape up after 6 months. It’s quite clear the priority cycling gets in the country, let alone attempting to take on the track, where there isn’t even a velodrome. Bold dreams the skeptics have said and here I am now, ushering the new year in the summers of Perth, hitting the boards, doing my road Ks, becoming a cyclist.

Coming into the cycling community not so much as a rookie athlete, but as a newbie cyclist can be rather touchy of sorts. Some are more welcoming than others. It’s like joining a new company but unlike your conventional job, sport isn’t something people are used to. The best way to learn in my situation is by experience. As much as I would have hoped for, there’s no one who is going to show me the ropes. From my observation, mentoring isn’t particularly a big thing at home. But there are exceptions and fortunately for me, I’ve been helped along the way. The amazing people who have helped and supported me in my career will forever be part of my life.

I would not choose to learn the ropes anywhere else. The Wibberleys have opened their doors to me and they are the most wonderful family. Thank you for helping me settle in, getting me along to bunch rides and introducing the cycling culture. Coffee shop etiquette is just as important as rules of bunch riding, though my cornering still needs a lot of work.

I can’t wait to get back onto the track. Round 6 of the Summer Track Season had probably my best rides to date. After weeks of falling short in C grade, I’ve finally been able to put some race tactics into play. I’ve gradually learn to watch what is happening around me, I’m more comfortable on the bike which means I can actually react accordingly. In the process I won my first C grade scratch race, came in 3rd in the points, and 3rd in the 1500m Wheelrace. Thank you Track Cycling WA for awarding me winner of round 6 for Track Rider of the Year. It’s a small step, but it just might be the step I need for a break through.

Thank you Rudy Project, Maxinutrition Asia, Compressport Singapore, G8 Performance, Athlete Lab (Singapore), The Sufferfest, Wilier Triestina for the wonderful support.

2012, it has been a blast.