Fasting Day 1

Ever since i discovered intermittent fast, I was fascinated to try the 7 day fast or maybe even the 30 day fast, but work and social life was a very easy excuse to use. I told myself that if i can fast 12-18 hours on normal days, I could try the 7 days fast during the fasting month. So here I am first day of ramadhan, and I am going to try the 7 day fast. I will do the normal ramadhan fast, but I will not be eating during the sumgkai or sahur, just drinking water.

Day 1 

Spent the night before watching netflix, woke up late in the morning, and spent it watching gilmore girls on netflix (finally), slept through lunch time (no lunch of course), continued with some more gilmore girls, before prepping to cycle. 

The cycle was suppose to be a 1 hour bike ride, or about 20km for my wife’s speed. During the bike ride at 25mins, we decided to skip the u-turn and go further, which was another 5km before the next turn. We ended up with an additional 10km and 20mins. Broke our fast late when we arrived home. (reminder to bring a water bottle to break the fast during the bike, just in case).

Late night, My wife wanted to eat out for dinner. So we went out, but i only had a spoonful of what she had, just for a bit of taste and no more.

At home drank some more water before going to sleep. My only concern during this 7 day fast is being dehydrated. I have experienced dehydration during a normal single day fast and it was almost unbearable, almost.

Labuan Cross Channel Swimming 2017

I consider the Labuan Cross Channel Swimming as an annual pilgrimage for me to do an open water swim event. It is a 5.4km openwater swim from Labuan to Pulau Papan and Back.

labuan cross channel swim 2017 start

In the picture above, I am pointing to the island that I am swimming to. I honestly feel like it looks closer than what I remember to be. But I know how far it is from previous experience. Notice the ships in the area. We have been informed that the ships would clear out for our path, but in past experiences the currents have pushed them  in our path. Which is the case that morning. The target is just slightly left to the centre of island, and you can see the ship was partially blocking.

There were a few changes this year compared to previous years. Previously, the kids category started of from Pulau Papan, having been sent there on a boat. This year they start from Labuan, and will be picked up by boat from Pulau Papan. Joining them are the veterans, who previously did the whole 5.4km, but are now limited to half the distance along with the kids. A few people I know my age wouldn’t have mind doing the half distance, especially beginners swimmers. The start of the swim seemed more happening as all the categories started at the same time.

A last minute change was that originally the 3 different categories were to be started 2 mins apart. But as most swimmers disagreed (I believe it is mostly due to possible cheaters or confused starts, 2 mins is a huge gap for any race) the organizers decided to flag of everyone at the same time.

labuan cross channel swimming 2017

(note/reminder: my gps got stuck 1/3 on the way back)

Before the start of the swim, I identified the 2 big boats that I need to sight in order to reach the island. I ignored the swim markers, knowing that they tend to be pushed by the currents, on which I noticed was being pushed to the north or left of the shore.  the first 1/3 of the swim was interesting, it was relatively clear, I could see other swimmers in the water,  and I could also see debris in the water, and I am not just talking rubbish, but the tree trunks floating in the water. It was a mine field, swimming around the debris.

At two-thirds of the swim, I could feel it was getting more difficult to swim through the currents, at some point the waves seemed coming from all directions. Possibly due to some small ship passing by or the winds blowing the big ships causing some waves. Almost to the island it always bothered me that the island doesn’t seem to be getting any closer.

As I reached the island after 1 hr 30 mins. I was wondering should I go back. 1. I was later than usual, 2. the waves were rough and 3. I was experience a few pains, including small jelly fish stings and my armpits were chaffing. at 1hr 40min, I decided to continue, hoping to that 1. the current pushing me back earlier, could push me back faster, 2. I can withstand the pain for a little bit longer. I asked the organizers there if they had any vaseline or vinegar, but they didn’t have any, it didn’t look like they even had any medic on stand by as it was available last year.

So I went, being able to see the big white tent from the island, pinpointed the ships that i can use to sight. swam back. a few times I can feel the stings from underneath my suit, and while swimming I could sometimes see small blue things in the water the size pin needle. Unsure if they are the things causing the stings. I went through the obstacles again, starting with the rough waves and the mine field. All through out, I could feel I was riding through with the waves heading back to labuan.

At some point in the middle, I felt like checking my surrounding, I stopped, looked around, saw and realized… that I was alone… no one nearby, no kayaks, only the ships. and I was 1km away from any dry land. It was worrying, and yet cool at the same time. As I checked my watched, I realized that although the time was working, the GPS was not functioning any more, which was disappointing, as it was the first time I was swimming Labuan with a GPS watch. But I carried on anyway.

Closer to Labuan, the currents were not as consistent or I was that tired that my alignment was off. I swear the currents going back was pushing me to the right, but as I got closer to Labuan, the current seemed to be pushing me to the left. Maybe something to do with vortices around the island.

On shore, I saw my wife waiting for my return. As I got out, I thought the finishing timer would be in the tent as previous times so I ran to the tent, but then I realized there was no one there recording the time, and I looked back it was the people close to the shore that was doing so. In any case, I rested in the shade before I double check with the time recorders on my official time and position. My wife took a video of me finishing the swim.

I was glad that I participated and completed the swim again this year. It was probably the most painful swim I have yet to experience. So here is a few reminders for myself as well as others when doing this swim.

  1. take motion sickness medication, my personal preference is overloading with ginger, either in pill supplement form or the in the cook foods (which by the way labuan has a few restaurants serving ginger as a condiment)
  2. sleep earlier, wake up earlier, to drink water and empty bowels before the event.
  3. book a place that is a walking distance from the start/finish line. closed areas include beta apartments, billion water front, and dorsett.
  4. contact the labuan tourism department weeks before the event for event info, registration details are rarely found online. It is best to acquire it by calling or emailing the government department involved, specifically the Labuan Tourism.
  5. Use lubricant like Vaseline on joints. e.g. armpits and groin area. I might try to use it on the rest of my body to see if it prevents jelly fish stings.
  6. consider using a thin full body suit or a rash guard to avoid jelly fish stings.
  7. During swim, go straight for the island, the faster you go, the less rough it feels.
  8. Swimming with a buddy would be easier mentally.

I look forward to the next event. Every year it seems there are different organizers, as I do not recognize the people organizing for the last few years. But if they are reading this, then here is a few feedback.

the good.

  1. This year after 3 years now, finally we have event shirts!
  2. There were kayakers
  3. event is done on a sunday instead of a saturday, more easier for some people to join.

the bad or at least to be improved.

  1. There was no T-shirt size for me, had to get the non-participant shirt for the available size. Highly recommended open up the registration 2 months before, and close the registrations 1 month before, that way you can prepare for the t-shirt as well as the event itself. I highly recommend using active.com.
  2. the event info was almost non-existent, I could only google up and found the dates for the event, but I didn’t see any event details or registration forms, until  1 week before, where a swimming colleague shared the form on whatsapp.
  3. there is no 2.7km event for open category. I know a few beginners who would want to join, but if it was one way. consider it as a half marathon to a marathon. You would get more participants.
  4. considering this time around the finish line for the veteran and the kids is at Pulau Papan… you can charge a fee for people who want to go on a boat to be at the finish line. I am very sure that parents or other family members would like to be at the finish line.

My personal reason for coming to labuan every year is because it was my first open water swim event, and it is the easiest, cheapest and closest openwater event I can get to from Brunei.

I know a few other swimmers that have joined, and the reasons for them not joining is either the swim is too long (so if you can do half some people might be okay), or poorly marketed as most people don’t know until its too late (so the forms should be out earlier), or event is poorly organized.

In any case you need some help with organization, I wouldn’t mind helping organizing it, as I have organzied a few events before. As long as I get paid a fee, but I personally would prefer to swim the event than to organize it. 😀

Triultra 28.75 Sprint Triathlon

Did my first sprint triathlon event of the year, back from injury. 3 months from my accident early this year. because of my injury I haven’t trained in cycling and running a lot. running not at all. Running involves a lot of shoulder movement, causing some discomfort, cycling in itself only hurts when there are bumps in the road, or when I climb up hills (while pulling on the  handle bars). But swimming interestingly was the first sport I could do, as it felt better in the water. (In fact I did labuan cross channel swim the week before :p)

Didn’t do too bad, considering the lack of training. my swimming was still strong at 14mins 20 seconds. I guess I pushed my self a bit.  before the swim I noticed that the current seemed to be pushing eastward (to the right of the shore), so I started of far from the left so I didn’t have to fight the current much, after the 1st turn, I couldn’t see the 2nd buoy (is it pronounced buwi or boy or boo-oy?) , so I just followed the line of swimmers in front of me until i saw it with my own eyes before I corrected accordingly, after the 2nd buoy, I could see the swim finish, I decided to aim for it, and if the current push me, I decided I will just have to run on the shore. Close to the shore I decided to run in the water on to the shore.

triultra 2875 swim mapPNG

On the shore, a few hiking/running buddies (bahadurs) as volunteers jokingly asked me to do a baywatch run, and I obliged. :p

WhatsApp Image 2017-05-07 at 15.09.17

In the first transition, I wore my lunar sandals for my bike, remembered to wear my helmet, but forgot to wear my bib as I only realized halfway when I saw someone else didn’t wear it. fortunately the organizers were lenient on the regulations.

Beginning of the bike was challenging as it required to cycle up a hill, I was a bit used to it, so I just went on passing 2 cyclist, 1 was pushing the bike up, and another had to drop to wear the cleats properly. Cycling was a good average of 24.2kmph getting in under 1 hour, I did stop by as a fellow cyclist’s pedal dropped off, tried to assist, but didn’t have the tools, advised him considering he had cleats, then he could just pedal with one pedal, and he did.

triultra 2875

Running was okay doing 4km in 33mins, or pace 9. I haven’t done run brick runs in a long time ( as well as other trainings), so I ended up doing walk runs, knowing the running route quite well, I walked up hill and ran down hill. I was thank full most of the route was shaded..

triultra 2875 run

At the end I was expecting my wife to have started her run already, but I asked the volunteers and they havent noticed her, I checked for her bike but I hasn’t arrived yet. Apparently she had a tire puncture on the road about 7km back. fortunately there were cyclist passing by that assisted her. but shew was 30mins later than expected. So as she arrived, I accompanied her during her run.

At the end of the day my wife felt tired from doing her first triathlon, but I still had energy to conduct a swimming class. but my body ached almost like it was doing it the first time. Thankfully my shoulder has recovered enough that I can continue my training for Langkawi Ironman end of this year.

Source: Garmin Connect

Insurance for Bicycles in Brunei

the local insurance company recently provided an insurance product to cater for the cyclists in Brunei.

Generally,

All risk takaful for Bicycle in Brunei.
eligibility, for bicycles:

  • less than 6 years
  • priced above $1,000
  • bicycle owners in Brunei Darussalam

Covers:

  • accidental damage
  • fire and theft (with forcible entry)
  • loss or damage from collission or overturning
  • located in Brunei Darussalam

https://takafulbrunei.com.bn/wp-content/uploads/2017/02/AR-for-Bicycle-Brochure-and-PF.pdf

the following pdf is a clarification of the terms and conditions of the insurance.

https://takafulbrunei.com.bn/wp-content/uploads/2017/03/Takaful_AR_Bicycle_CW_2017.pdf

for more info, go the website at https://takafulbrunei.com.bn/other_products_individual/

Brunei Law on Cycling

I know a few people complain about cyclists on the road. And I keep on reminding them that the road is to be shared by everyone, including the cyclists. Especially since some bikes are named as “Roadbikes”.

Included here is a pdf from the AGC on the road rules concerning Roadbikes.

source

http://www.agc.gov.bn/AGC%20Images/LAWS/Gazette_PDF/2006/EN/s050.pdf

Generally,

  • Towing not permitted.
  • Restriction on number of persons carried.
  • Riders to give signals. (slowing down palm face down up and down, turn to indicate with the relevant hand with palm facing front)
  • Signals to be made in sufficient time.
  • Travelling abreast prohibited. (generally right of cars, right of pedestrians and other cyclists is allowed)
  • Bicycle to be ridden on the left side of road. (this kinda proves bikes are allowed)
  • Load on bicycle. (no extra load then is designed)
  • Bicycle to be ridden in orderly manner.
  • Lights to be carried by bicycles during darkness. Restrictions on nature of lights. (white light in front, red light at the back)
  • Wearing of protective helmets. (shall wear, but the rule after that makes it sound like a must…)

some of the rules are also embedded into the road traffic rules that applies to all road users in http://www.agc.gov.bn/AGC%20Images/LOB/PDF/Cap68subRg1(2.8.07).pdf