Kerian
International Duathlon is the race which I signed up and forgotten
about it after a while. I am just too occupied with my work at Air Wing,
I hardly have any time to check for races. Every time I log on to my
pc, I will sign for multiple races. The very same weekend, I have Garmin
Clinic and also OP Running Clinic on Saturday morning. How am I gonna
split myself like an amoeba and be at 3 places at the same time? I
managed to merge the OP Running Clinic and Garmin Clinic, it turned out
to be the right decision! Killed two birds with one stone. I drove back
from Lumut to KL. I woke up to a rainy (no thunderstorm) Saturday
morning, the Garmin clinic participants' attendance was around half of
the class' strength! Well, not all runners are "All Weather Runner".
Thanks to all the OP Running Clinic participants who filled up the lists
and made the clinic really happening. The HIIT session mainly focuses
on the program, running dynamics and benefits of understanding the data
in Garmin devices. We concluded the clinic at around 1030H, I called up a
few friends to
pick up my race kit in Kerian just in case I can't make it in time.
Sharing with the participants on High Intensity Interval Training.
Pics courtesy Limite Art.
3
hours of self driving is so boring! I came to KL from Perak and in less
than 24 hours I am heading to Perak again. I met my UPNM juniors at
their homestay and collected my race kit from them. Not knowing what to
do, I conducted a 3 hour triathlon training class to kill time.
During
my cadet years, my seniors were not very knowledgeable, not many truly
understood the training data given by heart rate monitors. Bike fit
knowledge was almost zero. But they were a bunch of awesome seniors who
guided me with all the knowledge that they had, whatever they had to
offer me, they made sure to get it delivered to the juniors. Prior to my
maiden Long Course Triathlon, I only knew that I will be bulldozing
over 2.1km open water swim (like washing machine), 90km of cycling and
finish up the race with a 21km run. Little that I know that aero bar is
so important. My senior Kapten Salman and the gang, helped me to find an
aero bar and got it fitted on my bike. Later on they got commissioned,
the last word they told me, "Chan, jaga kelab kita baik-baik". Now that I
am already a 5 X Ironman Finisher, whenever I meet the UPNM juniors, I
will teach them and bring their knowledge to the next level.
Setting up their bikes before sleep.
My
initial plan to camp in the car got cancelled as the juniors invited me
to stay overnight with them. In return, I paid for the whole team's
dinner. As the night fall, the mosquitoes flew in stealth and quiet like
the B2 bombers without us realizing and started the "blood donation
campaign". After setting up the mosquito netting (I carry mosquito
netting in my car) in my room, I dozed off really quick. To my surprise,
I did not feel any pre race jitters. Knowing that this race is full of
potential winners, I do not see myself competing at the first pack after
two weeks of disappearance from the training ground.
How
the cadets sleep. Save money for more future races, so we cramp
together in a homestay. No complain, this is much more comfortable than
sleeping under the poncho.
RM50k worth of bike equipment in a kitchen.
0500H,
I can't remember the last time I got awaken by the rooster because we
do not have rooster in the Naval Base! If the rooster make noise in the
morning, those desperate survival training trainees would hunt them down
and make them KFC in the jungle. This time, I find it really annoying.
Haha. The rooster never stop making noise every single minute! By 6am, I
was already at the race area setting up my transition. 0700H flag off,
huge crowd sprinting in the front pack. I was just running at my own
sweet pace around 4.10mins/km along the straight long stretch next to
the waterway. The top 10 gone missing by kilometer 4, I couldn't see
them despite the straight stretch! A few UPNM cadets were chasing the
front pack with their impressive running speed, not sure how long are
they gonna last though. My transition was a quick one, fly mounted and
caught a few UPNM cadets who ran ahead of me. They should really buck up
their transition skills. Until now, no drama yet.
Average pace : 4.06mins/km
My
Garmin Connect data shows a good pace management with no significant
pace drop, the heart rate was at Zone 5 for 94% of the time to keep my
high cadence of 174spm and good stride length. To my surprise, my
average stride length is 1.42m, my height is only 1.62m so it is already
88% of my height! My stretching shows significant improvement in my
flexibility and agility.
Flat and long running route.
40km
of cycling on a flat terrain sucks. I never liked flat courses because I
will be beaten by the super bikers on their TT bike, I rather climb
hills. First 20km, I rode with the UPNM cadets. We took turn to pull
before Richard Tang blazed past us with no mercy. He is another veteran
with balls of steel, one aggressive rider! Got off the saddle and drop a
few gears to bridge the gap. Then the Sungai Udang Commandos overtook
us, trying to command the peloton but nobody bothered. By now, more than
20 riders in the peloton but only 10 power horse. The rest were
suckers. Two young 16 years old riders really have the cycling legs, I
even thought they represent Malaysia in Duathlon. 10 more kilometer to
the transition, Sayuti smoked my peloton and then Fariz came by with a
huge "ATRAZ" on his backside. Cut short the long story, my peloton is a
tortoise peloton with a few riders who NEVER pulled the peloton
throughout the race. I entered the transition with 20 over riders! As I
fly dismount and pushed the bike, the muddy entrance got so congested
that my aerobar stuck to Fariz's back bottlecages. Hahaha.
Average pace : 36.8km/h
The
fluctuating pace caused by the confusing moves of riders in my peloton.
84% of the time I was riding in Zone 4 heart rate and 16% in Zone 5.
Pretty intense. The race was too fast for me to look at my watch, my
focus was to stay accident free and stay with the pack.
Flat course and no flat tyre. Thank god.
The
cramping tingling feeling started as I ran out of the transition area.
Oh Not This Time Please! Shorten my stride a little while maintaining
good cadence, stay focused and keep the cadence high. Please don't cramp
now! I saw a few UPNM cadets in front of me, but I just couldn't catch
them. I burped all the time because of the feeling of throwing up. My
diaphragm started to cramp which further restrict my breathing.
Kilometer 4, the breathing starts to get more synchronized with
my running rhythm. It doesn't get any easier though, because I wanna
chase down the UPNM cadets! Hahaha. Kilometer 6 on wards, I pumped my
arms to keep the legs going. I am really lack of training, that is why I
suffer so much. Padam Muka. When I approached the finishing arch, I
didn't know if I will make it to podium. Then Razlan the commentator
shook my hand and said "Hey Congratulations Bro, You're No 5!". 5th
placing is the very last spot for podium.
Average Pace : 4.29mins/km
Picture Courtesy SpeedDemon TM.
The
fluctuating heart rate and stride length was caused by my "Cramp
Symptom Damage Control". My average stride length dropped a little
compared to my first run, but still it was a good run of 1.25m. Cadence
is still under control, averaging 180spm. 65% of Zone 5 and 36% of Zone
4. I gave everything I have.
Razlan
announced my name to collect my Men Open 5th placing prize. "Chan Jun
Shen, a proud product of UPNM and bla bla bla...". Out of nowhere the
tears start brewing (not because of winning the race). Knowing Razlan
for so long, he has been the one who announce my finish since my RMC and
UPNM triathlon races. So when he said "proud product of UPNM", I felt a
bit touched to recall how far have I come. I wouldn't say UPNM is the
best place to study, but UPNM made me into who I am today. I did Ironman
during my cadet years to relieve some of my stresses I got from the
regimental routine, it was triathlon who saved me from quitting. We had
Instructors who scored flying colours in courses and also another bunch
who were put in "cold storage" for disciplinary action. Life was never
peaceful for us. So I always tell the juniors, never give up in
delivering the best of our ability as a young officer. Kelab Sukan Lasak
UPNM has a very special place in my heart.
Another podium finish for this year.
Working
is not an excuse for not being competitive. I highly recommend this
race for athletes from all level because of the well marshalled roads
and clear signage, ample water stations and punctual race start. The
fees is relatively cheap compared to other Malaysia Races so you should
expect huge crowd with lots of fast athletes come to test their power.
