Category Archives: Triathlon

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

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Watch “How I hacked an ultramarathon by thinking like an entrepreneur | Phil Sanderson | TEDxBeaconStreet” on YouTube


I have been pondering about something like this for a while.
Actually the reverse, Strategies in successful sports training to be applied to entrepreneurship.
I did my half ironman in 2014, and I was thinking the strategies I applied then could be used in success in business.
In terms of sports these were the strategies
1. A goal – I signed up for a race, saw the  cut off times, decided to focus to finish on time. I kinda had an accountability buddy, the guy who got me to sign up. We didn’t train together much, but we did update each other on our training.
2. A plan – knowing about the target, researched what I need to do to achieve it. Reviewed what I already had, and looked at what I need to improve, swimming and running was okay, I needed to increase my cycling speed and distance, and get used to brick training. I.e. Running after cycling.
Created a training schedule I needed to follow.
3. Execution, monitoring and adaptation. Used an android app endomondo to monitor my performance.  To see if I am on track. Seeing the improving results gave a positive feedback to continue. Some people can afford to buy the multisport watches like suunto ambit or the garmin 920xt.
4. Show up to the event. And enjoy the results and rewards of the training.

Now I have been think to apply it to business or making money.
1. Set a goal – an amount of money by when.
2. Research and plan – reflect.on what resources I already have, and find out what business I can do, when I need to do it and how.
3. Execute, monitor and adapt – Do it, track the sales, financials. Change if anything needs to.
4. Results and rewards. Enjoy the fruits of your labour.

For now I am still in phase 2, looking into what I have done, and what I can do.

Natural supplements

What are the supplements that athletes take? This was the question that was asked in whatsapp group chat of 21km beach trail runners I was in. I had contributed a few things from my own experience and learned a few things from others.
Some supplements I have tried personally, but i like to find the natural equivalent.

Omega oil 🐠 is reportedly good for the heart. I tried it and reduced chest discomfort during hard runs. Interesting side effect is burps smells like fish. I think eating fish or specifically salmon would be good enough.

Isotonic water 💦 or salt  tablets or salt sticks to replace the lost salts we sweat from during and after running. The failure tbreplace adequately may cause leg cramps and worst full body cramp (something I experienced in my first marathon in 2005). Also, avoid distilled or reverse osmosis water as it has no electrolytes and may worsen the condition. Table salt maybe enough, but recommended to use himalayan salts, as it contains other minerals other than sodium chloride. Just add a few spoons into a bottle of mineral water or hydration bag and your done.
Additional note on water, three ways to make sure you have enough. One is to weigh before and after a run, and then drink the difference. Two is to take note of urine color. If its a strong color, drink until full and until pee color is pale or clear. I find cold water gets into blood stream ( helps to pee) faster. Third is to rely on sports app, and some will calculate base on your weight, exercise, duration, and weather. It will recommend a certain amount to drink. I find it fairly accurate and at least a helpful reminder.

Protein, either protein shake, eggs🍳 , soyabean, etc. Before or after a run, maybe not during as it doesn’t get digested well during runs. We need protein to help recover, rebuild and strengthen our muscles. Taking proteins soon (within 30mins) after a work out reduces the delayed onset muscle soreness after a work out.

For joint pains or injuries, I have heard of glucosamine and chondroitin. I personally find it costly, and after a bit of research found that it is extracted from bovine joint tendons. Or in malay, urat. So I resort to urat soup or noodles or satay urat.😝

Cordyceps I have only heard recently, to my understanding it adds iron to your diet as well as improves immune system, and reduces blood clotting (similar to omega oil). I have yet to try it out. But I am Wondering if I can just buy and eat the mushrooms… 🍄

For carbohydrates, Power gels I am not a fan, mostly because of the high cost. For a single packet, I can buy some 🍌 bananas. Bananas has fructose and
also has some minerals such as potassium. I think these power gels maybe useful for fast athletes where they can get their carbs fast during a run. I run slow (7-8 min/km). So I am often fine without taking them. I can get some energy from my isotonic drink. If i feel cheap just add table sugar to my bottles. Or during a long ride I buy myself some bread on a pit stop.

But above all, I find the best food to eat after training or exercise, is whatever food I feel like eating. It may seem odd, but i find myself craving and  loving the taste of certain foods after a run. I consider it as a subconscious way for my body to tell me what I need to eat to recover.

“Athletes don’t diet and exercise, we eat and train.” – unknown (if someone knowa please tell me).

Physical Activity for 2014

What I find worth it to pay for endomondo premium is I can look at my statistics. At the end of the year I am looking at:

  • Total Workouts (How many times I have exercised)
  • Total Distance (How far)
  • Average Speed

Total Workouts

total workouts

I have spent most of the year running. I trained a lot in the beginning of the year, due to signing up for putrajaya half ironman. unfortunately, I think I did not record most of my swim training (it is not automatic), either that, or I think I was really focused on improving my run and my cycle. my cycling dropped as soon as I finished my ironman. but I picked up again 3 months later. at the end of the year, I started to cycle to work, and I ran before my swimming classes at night. which increased my frequency. But it may have not improved my performance. So let us look at…

Total Distance

total distance

Even though I didn’t do as much cycling than running. I cycled further than I did running (i cover more distance in the same amount of time in running). Building up the distance was important for me in the ironman. But did I spent more time in cycling than running?

Total Duration

total duration

apparently I did not spend more time cycling than running. I thought I did. But looking back at my slowest pace I was running 21km just under 3 hours. and I was usually cycling 40 km in 2hours. So at this point it seemed at the end of the year, I had more workouts but I spent less time and went less distance. So I wanted to look at…

Average Pace

average pace

I removed swimming due to some funny data I need to look into, also didn’t submit my record much. Unfortunalely it seemed that my average pace was only better in the beginning of the year. So it seems for me that Duration and Distance is a key to improving my average pace. But I have to admit that in the end of the year, even though I have increased frequency, yet lowered by distance and time, I rarely pushed my self. According to interval training, I should see some improvements. But I really dislike pushing myself so much in intervals. So I might just stick to increasing my distance/time. But if I don’t have the time, I might just need to push myself during those short workouts.

I would like to end this post by highlighting my personal bests in terms of distance/speed/time of 2014:

  • Running 5km – 24:46 in June
  • Running 10km – 58:23 in July (night runs)
  • Running 21km – 2:19:43 in June
  • Cycling – 28:84 during the half ironman.

Things to do in 2015

  • increase my speed and buy an expensive bike – looking at graph my speed for cycling at the end of year is not much different from beginning of year. despite less distance. I am considering to purchase an expensive bike just to get that 10% improvement. But I am listening to an advice by a cyclist (thanks fabian) that I am going to stick with my current cheap bike until I reach my target of 30km/hr for within 30km or 1 hour, before I buy those expensive bike.(I might just look for second hands that cost under 1k).I might need to join a few cycling competitions or events (gasp) just to get more feel of their pace …. 😐
  • I gotta do a full marathon in 2015 before I even do a full ironman. (I feel confident I can do it again though). I probably need to do it overseas. not much if any in brunei.2014 had only once.
  • Do a full Ironman. Need to increase my ability to cycle from currently 100km to 180km.
  • Lose Fat weight – currently 95kg. at least down to 85kg. but according to a height of 179cm. I should weigh at most 79kg. but 85 is good enough for me for now. I might need to drink less during runs, and might be easier for my to cycle uphill.

I need to come up with a plan… I think I will update more on these targets on my cycling and running categories post.

Here’s to a healthy, fit and fast 2015. Happy New Year!

Safely Running on the Road

Run Counter Traffic

You can see incoming cars more easily, and react accordingly. Car drivers may be able to see you from your front rather than your back. Where I am from most people run with the traffic. I think it is remnants of the race competitions that actually run with the traffic. But I think this is only for convenience of the traffic police and the organizer.

At a Junction

Look both ways before crossing. Go behind the outgoing cars, they rarely look both ways.

Night Runs

Wear lights, a lot of lights. Wrist band, arm bands, waist bands, headlights, shoe lights, shoe laces lights. The more lights you have the more visible you are, the safer you can be. But it is understandable that we don’t want to waste time wearing lights and just go run. I personally am satisfied with an arm band light and a headlight. But I have seen some people wearing a whole light set while running. I guess they were training all night, therefore they might as well be really visible at night.

get the nite ize marker band or the nite ize slap wrap. Additionally, you can ensure your phone does not turn off its display screen. It may take up battery life, but you’d be safer.

Tight Bends

Car drivers can sometimes be blinded by the bend, but still proceed with their normal speed anyway. Again counter traffic running is recommened, and additionally you may stretch your hands wide on your side to ensure that the driver can see you. This is probably also more effective if you have a lighted wrist band.