Project CARES Team 2ndSkin Community Program

We in 2ndSkin and Team 2ndSkin have always held the belief that engaging in sports is a community based activity. The categories of sports that Team 2ndskin engages in is no different. Road running, cycling, triathlon, trail running, mountain biking; are all well supported by public and have a good following. Last year’s Penang Bridge International Marathon drew more than 34,000 participants across all categories.

Our vision is to get sports to bridge all barriers. To get sports to transcend all boundaries; let not the size of one’s physique, nor the number in one’s age, nor the colour of one’s skin, nor the status of one’s standing in society or community be a hindrance. Sports is for all walks of life.

One of our teams’ goals is to create awareness for sports to those outside the sports community. To make the circle bigger, so to speak. To let more people know about the benefits and importance of instilling a healthy lifestyle and engaging in physical activities to complement their daily lives. On top of that, we are also in this to keep the newbies motivated, to constantly support those who are new to sports and to keep those who are already in it, committed and passionate.

It is with the above in mind, that we have created Project CARES.

The name Project CARES is an acronym of the names of our pioneer team 2ndskin athletes, Chan/Annie/Roy/Ee-Van/Steven.

Project CARES aims to contribute back to society, be it the sports community or the general public. We intend to “give back” to others via programs, campaigns, activities and other means of support.

How will we do it, you ask? We will in time share with you the list of agenda we have on our plate and hopefully, we will also get your support and backing for the work that we do.

Stay tuned for more from Project CARES.

Jun Shen : What It Takes To Finish An Ironman

Hi all, we are back. Hope the Chinese New Year break was good for all of you. Jun Shen wrote an entry on what it takes to finish an Ironman last week in his blog. For the uninitiated, an Ironman-distance race is a triathlon race compromising of a 3.8km swim, followed by a 180km bike and finished off with a 42km run, back to back with 17hours cut off.

What does it takes, really? Rewind back to 2008, a young man aged 18 years old aspired to be an Ironman. How did he manage with so little time juggling between studying for a degree, managing life as a Cadet (Navy) Officer and balancing it all up as a son and brother? 

This, is Lieutenant Chan Jun Shen's story. Thanks for sharing Chan.

ps- the photos captions were added by the Editor ;-)

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What It Takes To Finish An Ironman

Get Moving Now!

I did my very first Ironman at the age of 18 years old 1 month 26 days. I was merely a boy back then, but with an abundance of confidence and big dreams. I only did 1 Long Distance Triathlon, 2 Olympic Distance Triathlons and 2 Sprint Triathlons before putting myself on the starting line of Langkawi International Ironman Triathlon. Judging my accomplished races doesn't fully explain how I really train for this toughest event on earth. My concept is simple, race little but train very hard. I maximize my mileage every single week, and I skipped a lot of races to keep myself focus on Ironman. I ride the Broga 212km loop at least once every 2 months, I run 7km everyday, I did 2km swim 3 times a week. The worst part was, I had no Marathon in hand. How am I gonna finish a 3.8km swim, 180km bike and 42km run? In Malaysia, the one and only Long Distance Triathlon is at Desaru, the others are all Olympic Distance. Olympic Distance is not even 1/3 of Ironman. So, my only option is to focus on ONE discipline at one time. I had never thought of rehearsing a Full Distance Ironman =p

Sharp Shooter

Due to my student's routine, I had to attend classes from morning 8am till 4pm. My cadet's training requires me to fit in at least 8 hours of physical training and military classes every Saturday. Every Friday, I did Tempur Tanpa Senjata (I gotta thank TTS for all the bruises).  Every night, I had to attend Roll Call (Head Count). Since the University will never compromise on my schedule as a student-cadet-triathlete, I had so little time but so many things to be accomplished. To catch up with my academics, I had friends to help me. Cadet's training, I had no problem catching up. To become an Ironman, no one can share the training load with me, I need to endure it by myself. So, work smart. Let's solve this puzzle one by one.

It is all part of the plan. Photo blurred to protect the operatives.

Swimming

Swimming can be the greatest challenge among the 3 disciplines, but once you mastered it, it'll become your closest friend. Firstly, get yr strokes correct before extending the mileage, ask the experts or get a coach! I had no coach, so I learned from Total Immersion videos. I asked a friend to record myself swimming, then correct it bit by bit. There's no shortcut, you need to put in mileage once yr strokes are good. Swimming is still my weakest discipline compared to cycling and running, so I try to "swim smart". 

...REAAAaaacchhh and Stretchhhhhh...

Here are the tips : "Drafting is not allowed in cycling due to the extreme advantage gained by the rider riding in the slipstream (the zone with less wind resistance). But there's no such rule in swimming. Water is more than 100 times denser than air, imagine the effort you can reduce if you're swimming behind someone. Try to pace a swimmer who is slightly faster than you. Always remember one of the 10 Principles of War : "Economy Of Effort" !

Cycling

Many athletes buy bikes without even knowing there's such thing as BIKE FIT, I was one of the fools. Learn from my mistakes. I bought a bike with size 49, then my senior told me that when I ride long distance, I need an extra "horn" called Aero Bar. I finished my first Ironman with a really bad bike fit, I suffered very badly on the run. It was TriStupe who told me that the elbow angle must be 90degree, I was curious after knowing the angle need to be adjusted according to your body. Later I read up more about the knee angle, torso angle, and so on. I finished 1 hour faster for my 2nd Ironman with this new bike fit, without putting on extra mileage. Aero Bar is a MUST for the grueling 180km lonely battle, it greatly improves your aerodynamic. Aerodynamic makes you go faster without putting extra effort, we called it "free speed". Once you feel very comfortable and "aero" on the bike, put in at least 200km a week. I'm a busy man, don't have much time to go for long rides. So I did 40km almost every evening with the average of 32km/h, or 35km/h if my team wants to ride Team Time Trial. Only on the weekends, I'll go 212km Broga. 

Hamstering On Wheels

Tips for the Newbies : "Never ever compromise bike comfort for the sake of getting a super aero position. If you have extra cash to spend on a Tri / Time Trial Bike for extra aerodynamic, you can consider Boardman Bikes used by the Ironman Champion Pete Jacob.  Refuel and rehydrate accordingly on the bike so that you don't run in empty tank. Electrolytes, energy bars and gels are the "fast foods" that'll keep you going. During training, the calorie burn value should be recorded so that you know how much you'll need to pump in. You'll need to get a good balance between the 3 as each and every one of them serves a different purpose. For example, electrolytes prevent cramping, energy bars supply you with carbohydrates and protein, and so on. Checkout Hammer Nutrition. Lastly, buy a Bento Box to put all your "fast foods" in it."

Running

The last discipline is a 42.195km full marathon. Start your training by correcting the posture first! Running correctly makes you an efficient runner, and also saves you from getting unnecessary injuries. There're lots of running methods and tutorial videos available in the market such as Chi Running and Pose Method, try and decide which one suits you the best. Same like swimming and cycling, once the technique is correct, increase the mileage. I ran 40km a week, raced one half marathon, but never did a full marathon. My first Ironman was my first full marathon =p Don't take unnecessary risks, I was just lucky to finish it. Do a full marathon before deciding to race Ironman. Get a good pair of shoes which suits your running style, be sure that the shoes won't cause you blisters, never ever follow the trend or even your friend! Listen to what your body needs, you might want to consider Skechers, read up about the M-Technology to assist you to land midfoot instead of heel strike. 

I bet the smell from the seafood restaurant was too much, wasn't it?

Tips to finish the very last discipline : "You'll probably be dead tired during this discipline, try your very best to keep good posture, stay focus on the race and never run with inconsistent pace. Get a GPS watch like the Garmin 910xt to keep yourself (checked) running in constant pace. I didn't feel like eating but I forced myself to eat, because I knew that I need fuel to burn! If the mind stays focused, you'll know what you should do. Also, craving for favorite food is very common, so put it in your Special Need bags."

One banana. Two Banana. I am Banana.

I was not in the mood to eat, but I still eat a little every time I stop at the aid station. I was so tanned after more than 10 hours out under the hot sun. 

 I'm an ALL WEATHER RUNNER!

The journey to complete an Ironman has many obstacles to stop you. However, it does help to keep yourself motivated wearing 2ndSkin shirts to remind you of your goals. Let your shirt speaks on your behalf =) Give your very best to complete this toughest event on earth in 17 hours to earn you the title Ironman.

Awesome

Written By :

Youngest Langkawi Ironman Finisher Year 2008 & 3 Times Ironman Finisher - Chan Jun Shen

Gong Xi Fa Cai

We at Team 2ndSkin and the collaborating partners would like to wish all of you a Happy Chinese New Year Gong Xi Fa Cai and Happy Holidays and Festivities to all our friends and fans. Drive safe and have a good time!!

Roy : Running Your First Marathon

With a few races lined up in the coming months, 2ndSkin Athlete Roy Yeow, an Ultramarathoner is sharing some tips in particular for those of you setting out to do your first Marathon distance race - or simply put, to run a 42.195km footrace. Read on to find out more.

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RUNNING YOUR FIRST MARATHON

by Roy Yeow

For the uninitiated, running a marathon is a crazy, suicidal idea. But for those who intend to join the 1% of the world population that has completed a marathon, the journey to prepare for a marathon is an experience that can be fulfilling and filled with challenges. Many use the term "marathon" incorrectly to refer to any running event. A Marathon is a 42.195km footrace, period. Anything shorter is called a half marathon, mini marathon, 10km race, etc.

With the term cleared up now, there are tonnes of material on the Web by experts that talk about marathon history, how to train for a marathon and tips to excel in the race. What I am trying to do here is just to share some important tips from my experience as a regular runner that I have went through from my ups and downs experience in running races.

OK, Now I Know Better, What's Next?
The first thing to consider is to look at your current fitness level and evaluate a realistic goal for a marathon. If you have been running regularly and are able to complete a 10k decently, targeting a marathon within 6 months with proper preparation is possible. Having said that, you yourself know best if you are ready. I personally ran my first marathon within my first year of running, so I believe it is all doable within you.

Commitment

The first important consideration is your commitment. If you have committed to challenge yourself for a marathon, then you need the discipline to see it through. Setting yourself the goal is just the easy step, going through the rigorous physical training and learning to cope with the mental stress of the endless pounding of each step is where all the challenges and fun is. In other words, how ready are you in completing a marathon is really a test of your discipline.

Action
Now that you have a clear goal in mind, the next step is to get out of the house and start the execution. If you follow a certain training plan that fits your goals from the Internet (and there are many), follow through with it. In general, mileage of around 50km per week would be a good start to get you ready. Running at least 4 days a week would be recommended as well, with well-spaced sessions for some recovery. Again, depending on your goal and your running ability at this time, your training should be a little bit of a challenge to yourself for you to improve. Increase your mileage slowly. Increase your speed slowly. 

Mileage is added weekly to your weekly training time, so you get use to the time on your feet, this will determine your ability to withstand the hours in hot/cold/rain weather during the race. Your speed can be gradually increased through proper interval training, hill training etc. There are many ways of improving this and if you are into the technical details, my teammate, Tri Stupe has wrote in detailed about the different types of training (http://www.tristupe.com)

Burning Out
Apart from regular running, monitoring of your condition is important. If you feel that you are pretty beat up and am unable to cope with your training plan, reassess it. Do not risk burn out or injury. If you feel there is chronic pain, attend to it. Do not just let it be as in most cases, it will escalate into a bigger issue later on. Remember that rest is as important as your training itself, so get yourself well rested before and after a training session.

Doing It Right

To know if you are training correctly, there are a few ways to gauge yourself. Firstly, you can register for races that complement your training. Run the races as race, but remember that your focus is still your marathon. Whatever the outcome, it is meant to be a gauge to know where you stand at that point of time and to readjust your training plan accordingly. Secondly, you can set up time trial sessions to check your progress. Finally, listen to your body and normally the more you train (properly), you can feel your recovery getting faster and better.

Cross Training
Other than running, if you can do additional complementary activities, it will benefit you in the long run. Cycling, hiking and swimming are cross training activities that can help train your other muscle groups that are not much utilized during your runs. Gym work helps with strengthening your body and also your core while yoga helps with stretching, core and the mental aspect of training/racing. As you can see, in general, most physical activities will complement your training, the key is again the discipline of doing it thoroughly.

It Is All In The Head

With all the physical part covered, let's focus on the mind. To go through 3-6 hours of non-stop action itself is a challenge, regardless of your fitness level. Your mind needs to be strong and prepared to face this. During race day, anything can happen, from the change in weather to your body condition. If you have not set your mind to be strong, you could possibly be faced with a dilemma of pulling out of a race, even though physically you could complete it. The mental preparation is all very personal. Some look to their religion for strength, others meditate, while others have their own unique way to build on their mental strength. Whatever works for you, you just have to believe in yourself. By going through all the physical preparation, you would have given yourself a big confidence boost. During the race, most people would go through bad patches, and it is your mental strength that will keep you going.

Hydration and Fuel

Let's talk about hydration and fuel now. This can be broken into pre, during and post training/race:

- For pre-training/race, make sure you hydrate enough. For the shorter sessions, drink enough and fuel up your body with the proper solids with ample time before the sessions. Proper solids really depends on you as our diets are all different. In general, make sure you have enough carbs to give you the fuel to propel on, especially for longer training sessions.

- During training/race, hydrate enough, but do not overly hydrate. Take everything in moderation. If you are doing longer sessions, prepare yourself with energy bars/gels/isotonic drinks/electrolytes etc. However my suggestion is, get use to these supplements so that it does not affect you during a race. Other natural food like banana also helps during training/race.

- For post-training/race, rehydrate and get some proteins into your body to rebuild your muscle.
As your marathon race date gets closer, plan out the hydration/fuel requirement. Get to know what the organizer will provide, the water stations setup, and plan for what is feasible for you. Then, start training your plan out during your longer runs to get used to it.

Gears. Gears. Gears.
Finally, your attire and shoes. Do not try anything new on race day. Your attire and shoes can break or make your race. You do not want to develop chaffing or blisters that stop you from running in your most optimal condition. Get a shoe that is suitable for you way in advance and start training with it. If you have the means, it will be good to have a few pairs of shoes to alternate during training. Know the weather of the place you are going to run and get the appropriate attire for the event. This is especially important if you do not have a chance to train in similar weather. Once you find the short, shirt, vest, compression, socks, cap, etc that are suitable for you and work for you, train with them on your long runs. Do not get overly sentimental over your attire/shoes and keep them for race day use only.

Other than the attire and shoes, there are also other stuffs to consider - ranging from high tech stop watch, buff, belts, earphones etc. Always try them out with ample of time to get familiar with it.

Get Set, Ready....
Now that we have covered physical training, mental strength, hydration and attire/shoes, it should have given you an idea of what the journey is all about. The Internet has many information if you desire to delve into the topics. For specific details you need, you can contact us at 2ndskin team website as well. Just drop us a note at http://www.team2ndskin.blogspot.com/p/ask-expert.html and we will definitely get back to you.

A Marathon is not just about a race. It is about life itself - a journey within a journey in your life. Through hard work and your discipline, you control the results of this journey. Through your dedication and beliefs, you make the journey possible and worthwhile. The only question that lies between you and your first marathon is, are you willing to take the first step to be in the 1%;or continue to be in the company of the majority of the world population? You decide.....

TriStupe : Skechers GoTrail First Impression

Hot off the plate. TriStupe's first impression of the Skechers GoTrail. Read all about it here.

http://www.tristupe.com/2013/02/skechers-gotrail-first-impression.html