29 August 2007

2 more days to Interstate 2007!

I did 3-2-1 Interval training for 50 mins. Before that I was trying to take out a pedal from my full suspension bike so that I can fix it to my IS bike but the pedal won't move a bit! So frustrating. looks like I have to visit the bike shop before going to Ipoh tomorrow evening.

Thats it for now. Will update after I come back from the ride. Wish me luck. ;-)

28 August 2007

Tonight went to McDonalds Centerpoint to collect Interstate07 ride kit. The direction handout or tulips as they call it have KM and turn directions. Looks like we have to constantly look at the bike meter and compare it against the tulip. Can stop and pretend to be looking at the tulip for direction when you're in fact taking a break! Ace!

The jersey color is OK but the material is more like football jersey.


Jersey got my picture summore!

Plan to hop on the bike tomorrow. 2 more days of training and I'm off to Interstate 2007!

26 August 2007

Whoo Hoo! I did my first century today!

Max speed:46.5KM/h, Distance:100.73KM, Time 4h 08 min, Average speed:24.4KM/h

It started off like my regular ride PJ to UPM but I added Cyberjaya (like last week) and Putrajaya and back to Puchong, PJ. At Bukit Jalil my normal route have been closed to make may for some run. End up climbing some hill in that area and wasting my energy. I was riding without any sense of direction and was thinking of going back home because I slept late yesterday and don't feel that good. However I end up at Bukit Jalil again and the sea of people that flood the roads few minutes earlier, disappeared. Back to regular schedule!

Around UPM I notice my speed was a bit slow compare to my previous time. I experienced headwinds from UPM till the end of the ride which slowed my speed. I have to stop a lot too and that I think is the effect of the headwind, sore back and distance. I hate headwinds, made the ride miserable. 10KM from my house I notice my left foot keep coming off the pedal. Found out it kind of stuck, not spinning properly.

Tested my re-hydration salts (taste like medicine) and my new shorter stem. I think the salt works and managed to keep off the cramps. Maybe I need 2 sachets per ride just in case. The stem is OK but the numbness of the finger is still there.

24 August 2007

No training for the last 2 days and when I finally hop on the saddle today I only did 45 min on the stationery bike. 2 days of rest made lazy but my legs still remembers how to pedal. 30 min interval, 15 min easy spin.

21 August 2007

Body sore from yesterday's workout but I did the PCC night ride. The hills still burn my legs but I was not very far from the main pack. My slow buddy didn't turn up today so this gave me the incentive to try stay close to the fast guys so that I don't get lost. However I managed to take the correct route without much problem so riding alone should not be a problem.

Max Speed: 60KM/h (Cool! Face close to the handle bar going downhill), Dst:26.57KM, Time:1h12min, Av speed:22.0KM/h.

I notice salt on my face after the ride which is a reminder for me to get re-hydration salts for the ride by this week. Going to test it for the weekend ride.

20 August 2007

Today I did or should I say attempt to do strength training as featured in Bicycling.com’s website. Bicycling magazine’s Selene Yeager is one fit chick! I cannot complete all the routine that have arm exercise in them which is sad! My arms were like noodles when I did the push-up and have to complete two sets with my knee down. So sad! Cannot do sit-ups as well as my left rib still hurts.

There's one good news though, no discomfort from my left shoulder from the slight shoulder separation I suffered in June. :)

Right now I"m recovering from slight cold that should have no effect on my training this week.

19 August 2007

Went to Cyberjaya and got lost there for 20 min. Wasted energy trying to figure out way to Puchong from Cyberjaya. The road signs were not helpful, all leading to Putrajaya and Dengkil. Talking about energy, I did consume 1 Soy drink, 1 Coke and 2 Gnonala bar and 3 litters of water for the whole trip and I didn't feel too hungry when I reach home like the last ride.

Mxs:47.0 Km/h, Dst: 79.91KM, Time : 3h 9min, Av Speed : 25.4Km/h. There, the statistic in more friendly format! :) Expected to do 50 KM only but happy with today's distance. My problem with pinched nerve (handlebar palsy) on my right hand came back although I tried to relax and move my hand often. Going to insert some sponge into my gloves and see if there's any improvement in the next ride.

18 August 2007

Recovery ride for 30 min on the trainer. Taking it easy for tomorrow's ride.

17 August 2007

Today it's Interval training again. This time 2 songs at hard effort and 1 song for rest. Did it on a stationery bike for 1 hour. Just my luck, all my hard effort songs were long and sentimental songs while rest songs were short "kuthu" songs! Sweet justice on the last song which was short (Pattiyal-Kannai Vittu).

16 August 2007

Rest. My left hand fingers still numb. My left ribs still hurts. Hopefully all body parts working in good condition by the time for the IS07 ride. It's nice to have a rest day. Don't feel cold after taking shower. Not sleeping after 11.30PM. Not getting up in the middle of the night to go to the loo. And not being in a cranky mood the next day.

15 August 2007

Today I did 5 min high gear fast cadence followed by 5 min 1 gear lower high cadence training. Adopted from bicycling mag's tip on training to ride fast century. My legs still feels OK after the training. Either I'm getting stronger or the intensity is low. Going to push harder next week.

14 August 2007

Did 321 Interval today. Like all beginning of the week training, this one feels good but can't tell for sure. I have to do it on a stationery bike like I usually do to tell if there's any improvement.

After training I reached for my recovery drink...Chocolate milk and notice the packaging all puffed up! The the seal started to give way and the milk slowly leaked out. Milk gone sour!



Cannot top the Diet Coke bomb

13 August 2007

Rest. My pinky still a bit numb but better that yesterday. Woke up feeling thirsty and hungry even though I ate a lot yesterday. Don't know how I'm going to survive in IS with being away from home and all. Need planning, have to stock on water and food in hotel room to replenish glycogen in body.


http://www.hughston.com/hha/a_15_3_2.htm

12 August 2007

Planned to join the PCC road ride but didn't get reply from the organizer when I asked if a newbie can join the ride without getting lost.(I'm not familiar with the roads) So I said podah! And design my own ride. The usual Kelang Lama>Bkt Jalil>UPM then I added Puchong>Kelang Lama via LDP. The ride in Puchong needs the most concentration. Lots of left hand exits. There's one where a car stopped on my side as he cannot cut in front of me. Have to slow down fast with back wheel sliding. Idiots. Follow my monkey ass la next time. Then in PJ another idiot in motorcycle cut in front of me while I was slowing down at a T-light. I gave him a look at the stop. I think he got the message! :) Then the idiot speed off before the light turn green!

Ran out of water in Puchong and felt drained out. Have to pack some salts and work on my back muscles. My right hand fingers also feel very week. No strength to unbuckle my hydration pack oso! Mxs:46.5, Dst:48.16, Tm:1hr52min, Avs:25.6. Average speed was higher than my usual because I didn't count the time at T-lights and breaks. Fair la.

10 August 2007

1hr 30min steady riding with couple of 90 rpm+ 1min big gear efforts.

9 August 2007

Rest

8 August 2007

Rode 45 min indoor at home.

7 August 2007

PCC Tuesday nite hill climbs. Can feel improvements on the hills. Mxs:59.5, Dst:25.12KM, Tm:1hr23min, Avs 18. Crashed near home after getting the front wheel in to the drain cover again! Bruised ribs and skin missing from left knee.

6 August 2007

Weight training. Amazing how much strength I've lost in this couple of months.

5 August 2007

Suppose to ride alone to UPM but CKF message he want ride also, so decided to join the PCC ride from MTDC to Sepang. Both of us cannot find the place so end up in PJ. We rode to UPM but CKF was very slow..I have to wait for him at every major junction. First I thought he's being lazy. I was partially true! Haha! His bike was heavy from the tires and fork. With all the waiting we still manage to wrap it up in 1hr 55min. Would have done much faster without all the waiting. An improvement. Mxs:46.5, Dst:34KM, TM:1hr 55min, Avs:17.9

4 August 2007

45 min of 321 interval.

3 August 2007

It rained for 1 hour , 3 hours before the Friday ride and the ride was cancelled! What the hell? I thought this ppl all tough?!

2 August 2007

Feeling tired so no training. Nice to take my bath early and rest my legs.

1 August 2007

Interval training. Bought Nature Valley Granola bars. Hard to bite because they are hard and dry but taste good.

31 July 2007

Went for PCC Tuesday nite ride. Here's the stat but I didn't on the cyclecomp for the first 10 min.Mxs:56.5, Dst:19.5KM, Tm: 1hr 1min, Avs:19. Good ride with crazy monkey hills around Sri Hartamas housing estate. Had Egg parata after the ride and talked about the coming IS ride. Coming back home i was stopped at a police road block, probaby because of my bike inside the car. The police can ask who's bike is that? Of course mine Inspektor sar! Haiyooo haiyo!