October 17, 2013 · 5:07 pm

CCC Shuzenji mobile training camp + ACC Track Asia Cup

I was certainly looking forward to getting some quality time at the CCC training camp prior to testing my legs again at the Track Asia Cup. Couple of hours north of Bangkok is Suphanburi, where one of four velodromes in Thailand is. The hotel we stayed in, which would also be the official race hotel, is about a 10min bus ride. It’s a nice quiet town. Little distractions, only problem were the mozzies at night. There was no way of sitting still for more than a minute without one flying in your face or attempting to put a stinger in you.

There was a vast improvement from the first time the CCC Shuzenji coaches saw me. I’ve always preferred doing interval sets as compared to a 4hr ride. Now i can focus on a lot more things on the bike rather than just chasing the set and/or distance: posture, leg speed. Every effort was the opportunity to feel the different elements. The program was the same as in Shuzenji, so it was all about leg speed and chances to practice some all important standing starts.

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A CCC Shuzenji camp would be not complete without a roller session.

As the training camp came to a close, I started to shift towards thinking about how I wanted to race the Track Asia Cup. It was a large turnout. 10 countries.  Things had to be done differently from my previous race in order for results to change as well. I entered the sprint, kilo and keirin. The sprint was more for me to try my hand at the flying200 and track my progress. Unfortunately, both that and kilo didn’t turn out to be anything to celebrate about. To be honest, I really wasn’t sure what I was doing wrong, or what was I not doing. My last chance would be in the Keirin. It was only after my heat, when I was chatting with Bom that I understood what I needed to change. However the weather gods decided to show their presence and the last few events of the night were cancelled, which included the 7th-13th place final, so I didn’t have a chance to give it a good go. At least I took something back.

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Going old school in the kilo on the standard bars. Thanks Kee Meng again for the race wheels. Really appreciate it. I really need to have my own.

Photos courtesty of Thai Cycling Association.

I’m in the midst of sorting out my next (hopefully few) race (races). No point spending on race wheels if I don’t get a chance to use them. I did see a set of FFWDs on a fixed along east coast park bike path this arvo.

Laters

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September 8, 2013 · 5:42 pm

Road nationals and thereafter

Some recent happenings the past couple of weeks. The most talked about event in Singapore cycling would have to be the National Road championships. It’s where all the big roadie boys come together to flex their leg muscles, for not just bragging rights, but the right to have the red and white on their team jersey for the year. Whatever happens during bunch rides is secondary. This is where it all counts.

With outstanding performances in all their UCI Asia Tour races, the OCBC team was by far the favorite to take out the individual time trial, team time trial and road race. And so they did. JR was deservingly crowned National Champion in the ITT and the team smashed it in the TTT.

The road race would see a few challenges coming from Lapierre Asia, Mavericks and solo rider Boon riding for Melburnian team African Wildlife Safaris, but from where I was (at the back of the bunch), OCBC team was taking the race by the horn. It came down to a sprint finish, JW being crowned National Champion. I have had the pleasure to spend quite a bit of time with da man as colleagues and I’m just really happy for him.

Less than a week after my painful road race experience, 3 days to be exact, I was due for my strength test with Louis. A massive increase in protein intake along with constant stretching, foam rolling, trigger ball and all still couldn’t get me back to a 100%. I wasn’t entirely satisfied with what I lifted, but I’ve certainly improved a lot on range and speed of movement and stability so that’s still something to be happy about.

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Since i’ve started on the bike, my numbers in the weights room have seen a much more obvious increase. Except for my bench press, which I’m rather pleased hasn’t gone down too much. The much longer hours and significantly more revolutions on the bike compared to strokes in the boat definitely magnifies the importance of form, stabilty and flexibilty.

I’ve been on my next phase of training for a few weeks and the addition of the program Louis has got me on now is just absoultely killing it. Its going to be a full-on build-up to ACC Track Asia Cup

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August 24, 2013 · 5:40 pm

Race report: Thailand National Track Championships (Queens Cup) Round 2

I definitely need to be more prompt with my race updates. Good friend Wille got his up in a week. Mine is two weeks ago. Better late than never. Cliche.

A few months away from the track and as usual I was raring to go. This would probably be the first time I’m competing proper and there was quite a lot I had to take in. Just like back in the day where I traveled to rowing regattas alone. There’s so much to learn, experience and enjoy. Experience on various tracks is something I’m building up at the moment, so there were new things I had to take in while riding an outdoor track is. Ironically, I have definitely spent more time on timbre indoor tracks, enough to make me rather uncomfortable riding on outdoor ones. On top of that, it didn’t help that I realized my rear tyre had ripped open a little after practice, the day before racing commences. I asked around on how much a tyre would cost me. I decided on the hush hush, ‘just ride with it’ approach to prevent jinxing it. I’m glad I stayed upright.

My equipment remained modest with a trusty set of training clincher wheels. I didn’t have aero bars, so I took on the kilo with my drops. I finished 8th out of 10th, with a massive 4 secs away from 7th place. I haven’t quite gotten my crank arm position at the gate to where I am capable of getting a good start. Then there is gear selection. Initially I thought that I had it spot on. After that kilo performance, I started wondering and asking around whether one gears differently from an indoor track.

Next was my sprint qualifying flying 200m. I felt that I had gone through the process rather well. But my time was far from satisfying, with the slowest qualifying time. As I was about to pack up for the day, I was told that there would be 1/4 finals, after the last event on the program. Yes, this wasn’t on the program. It was dark by the time we got on for the sprint 1/4 finals. This would be my first time doing a match sprint. Another lesson learned: always ask how many laps. I assumed it was 3, which was also what I saw at the start line. A few thai sentences were exchanged and I found out on the second lap that THAT was the bell lap. You can imagine how that looked. Those who didn’t make semis had to race for placing. I finished overall in 5th place

I lined up for the Keirin the next day feeling rather relaxed, not as nervous as my past few attempts. At least I’m taking steps forward. I knew that when the motorbike pulled off, that I was either under-geared, or I just didn’t have enough horsepower. It was probably both. I didn’t make the finals and finished with 8th place.

It’s a good reflection of the training I have done, a gauge to where I am at the moment and what is the next step forward. Thanks Siripong for helping with the translation of the race proceedings and all the Thai riders for looking out for me. It’s always great racing in Thailand.

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Photo courtesy of Siripong Injai

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August 9, 2013 · 7:14 am

Week in review, Singapore Road Cycling Criterium Series

I was meaning to write about the rebirth of criterium racing in Singapore last weekend. Procrastination got the better of me. One thing led to another and here I am, a week past and I’m waiting to board my flight to Bangkok for round 2 of the Queens Cup, which is the Thailand National Track Cycling Champsionships.

Rewind a week ago, Singapore saw the rebirth of criterium racing, courtesy of the people at Rad Events. What I would estimate would be a 100 over riders, gathered at Tampines Industrial Avenue 2 for Round 1 of the Singapore Road Cycling Criterium Series. The turnout was wonderful: teams with tents, photographers sprawling all around, spectators at the critical U-turns to catch the action. I can imagine the many other riders’ hesitation and were eager to see what it would be like before signing up. Round 2 will be a blast.

I’m definitely no crit expert, but I’ve had my fair share of racing, all learning the hard way. I wasn’t particularly comfortable with the two right U-turns, but so were all those in B grade. If you’re wondering (more like questioning) WHY I’m racing B grade, like I said, I’m no crit expert. It’s the socially responsible thing to do. I’m not able to take the U-turn at speed and getting stuck with the A graders is just a disaster waiting to happen. I went on full gas with 2 laps to go but it wasn’t to be. I didn’t take lap times, so I obviously had went too early. I was caught at 3/4 lap to go.

On to more exciting things this weekend: Track race! I can’t wait to get on.

Here are links to some photos from the crit series. I won’t insert any into this post, but if you have Facebook, get on and check them out!

Sports Snapshots
https://www.facebook.com/media/set/?set=a.499876116759716.1073741833.369289756485020&type=1

Rad Events
https://www.facebook.com/media/set/?set=a.492982487456300.1073741830.411801865574363&type=1

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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.

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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.

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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)

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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

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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.

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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

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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.

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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!

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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.

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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.

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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.

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Photo courtesy of Izu Velodrome

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Photo courtesy of Izu Velodrome

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Photo courtesy of Izu Velodrome

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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.

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Just another day in the office with The Sufferfest.

When work is done, it’s my turn.

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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.

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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.

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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.

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