Preparing for a 100km

Last year I signed up for the bbtc 100km, but 2 weeks before I had a cycling accident that slightly tore my tendons between collarbone and my arm. Last year I felt I had more training last year. This year I admit I have less training then I did last year, I am just gonna depend on my existing fitness and my stubbornness to get through this. I would like to put down my thoughts here remind myself what I need to do to prepare.

  1. First up is the route, based on my prep last year, I assume from the rough low res route map on the website that is the same. So the start begins at jerudong primary school, from there go towards jeruton to go to the roundabouts leading to kampong katok’s bukit silat (8km eta at pace 10 is 1hr20mins of 1hr 20min)
  2. then going thru bukit silat’s 10km route twice (26km-8km=18km at pace 20 is 2hrs45minx2 =5hr30min of 6hr50min)
  3. Then go back the roundabout that lead to agro (32-26=6km eta at pace 10 is 1hr of 8hr20min)
  4. And then at agro that leads to shahbandar for 3 lengths or 1.5 loops (58-32=16km, 5.5hours of 13hr50min)
  5. Then shabandar thru the sb14 route twice (72-58km=14km at 5.5hours of 19hr 20mins)
  6. And finally, go to tungku to go to pantai berakas to go back to jerudong (95-72=23km atis 4 hours)

For a total of 24.5 hours…

Which is the cutoff time…

My prep other then going thru does routes

Completed 7 day water fast!

For the last 3 years I have been practicing intermittent water fast, which is basically similar to normal muslim fast. Fasting for 18 hours (include sleep) and dining once or twice, drinking water was allowed. 2 years ago I felt the normal fast was… Well… Normal… Not a challenge, the dehydration was a bit, but not so much. So I decided to take it to the next level. Extended Water fast. Which I would be breaking my fast with only water, and no food… For 7 days. I have read others have been able to do for 14 to 21 days, world record was a year, but with medical supervision and supplements.

1st one 2 years ago, I decided to do during fasting month, less temptation, but i failed in he first week as those temptations crept up during the break fast, but I managed to do it in the 2nd week. I was even maintaining my active lifestyle, a relax 1 hour cycling before the break. Did it in 7 days, feeling I could extend but didn’t.

2nd try was last year, i wasn’t cycling, but I was hiking, the first few days was awesome, knowing I could push my self. But on 5th day I started to feel weak, and on the 6th day I couldn’t push myself anymore, as my wife who usually trails behind, was way ahead, and I was the one who needed a break. (Knowing what I know now, I should have supplemented with salt during my break fast). So that time I only water fasted only 6 days straight.

This year I didn’t maintain my active lifestyle, and I failed to do it the first half of ramadhan. On almost the final week, visiting my father-in-law for a family iftar, I was inspired to do it again, as my brother-in-law law who previously had practiced 14 day fast, shared he also hadn’t done it this year, but he was gonna do the remainder of the fasting month. Not so long after that my wife shared she was interested to to try, so we did.

This year has been the most challenging I have ever done. either because we did at the late stages of the fasting month, or the last meal we had.

First 3 days was fine, but on the 4th day I experienced diarrhea, after the water break fast of more than 2 litres, I had to go to the toilet. So I tried to reduce my water intake to reduce the diarrhea, I ended up the 5th day extra weak, so without any research, decided to do what I usually do with any diarrhea, drink more water to flush it out, adding ginger powder and tea. It kinda worked, the diarrhea stopped, but the ginger left a burning sensation in my belly. 6th day I noticed my tongue was white in the morning, and slightly yellow brownish in the afternoon. It was only that night I researched and found information on my experience and some remedies. Basically I needed some salt and something called psyllium husk, I will share more in the next paragraph. On the 7th day, I felt a bit more energy after implementing the remedies, but i experienced a funny taste in my mouth some extra saliva seemed to seemed to be produce, which recognize preparation before puking ( I know because I used to suffer from sea/motion sickness), but I didnt puke. a bit of abdominal pains and maybe acid reflux, what I think most people I know call it gastric. I found that releasing air through belching and occasional flatulence relieved the symptoms temporarily. 2 hours before the break I had to sleep for an hour to catch my sleep and to get thru the pain. At my food break fast I had the psyllium husk in a cup of water and proceeded to eat normally. Thankfully the diarrhea didn’t pop up, but now I was bloated with too much food. 😅

I think the major reasons for my complications this time around was due to the food I ate, the timing of the fast (last instead 1st half), but most importantly the need to supplemnt to avoid the complications.

To conclude I will share the complications and its remedies and the source.

  • bad breath, may be accompanied by white tongue (the bad breath may actually be acetone produced from fat burning), need more water. And brush teeth and scrub tongue more.
  • constipation, (due to no food intake this to be expected, but to move last meal…) magnesium citrate, and exercise (this is where it differs from previous years) If its really bad, MCT (coconut) oil with tea.
  • Diarrhea, may make lethargy worse (constipation and then diarrhea?! On a disgusting note, surprised to see how long stuff gets stuck inside the intestine, I noticed a few cucumber seeds in there 4 days after my last meal) a teaspoon of psyllium husk in a cup of water. Don’t take too much or else constipation. So find a balance.
  • Lethargy or tiredness or weakness, (I usually feel this after day 4) need more salt, a pinch of salt as is, or with water, or in soup. (I personally take a tablespoon, note that I sweat a lot and like the taste of salt)
  • acid reflux (first time I experience during extended fast, might have been the salt), a tablespoon of unfiltered apple cider vinegar, or lemon juice. Avoid cure for lethargy. (I may need to find balance between acid reflux and lethargy)

From a hater to a peacemaker

In the wake of New Zealand shootings, I have been slightly depressed. Today this video popped up in my whatsapp groupchats, I found a source on youtube and shared it here.

As strange as it sounds, I hope and pray that the attacker (like he guy in the video) gains wisdom, realizes the errors of his ways, and feels the guilt of his mistakes, so that he may make the world a better place.

Non-running driver complains about roadrunners, concern about car drivers.

I don’t mean start a debate, well maybe I prefer a discussion. The issue here will be a clash of perception, beliefs and knowledge.

Non-running and non-cycling drivers believe that the road is only for motorists, while runners and cyclists know that they are road users too. Heck i will put in pedestrians too.

Watch “How to Get to Know Yourself in a Healthy Way” on YouTube

Useful information to do a productive and a positive self reflection.