Ironman Race Report : Tristupe

Having read Jun Shen and Roy's Ironman report, the last one to check in (both on race day finishing and blof entry) is Tri Stupe. Lengthy report, but we did not expect anything less from his style of writing anyway (bordering old uncle story teller, some say). Here is his report. Enjoy (and well done Uncle)
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Ironman Malaysia 2014 Race Report

"Hey, it is taking him too long to cross the line", the MC announced as I stopped by the side to give my wife and family a kiss before proceeding to cross the line in 16:12:30 last Saturday in Langkawi. 

best low-res photo ever

This is my story.
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T-2 Days to Race

Arrived Langkawi via Firefly and it was with some drama days prior to it. Having sorted out the race logistic for my bike thanks to Edwin (Joo Ngan Son), It was a more relief journey with the family. My kids flew Firefly when they were toddlers and they obviously can't remember it. So obviously, this time around, it was for them to maximise the experience flying in a turboprop.

Troublemaker

Troublemakers

The ATR72 were filled with fellow IM-hopeful and supporters. Here are some pics of them. How many can recognise them in these photos?

RMC Ex-Boy at Langkawi Airport Arrival Hall

Champion placed his photo on the box...

We arrived in Langkawi soon after and met up with Jun Shen, which was waiting for Roy and Chloe. 

Thanks to my friend Ghaz, we managed to secure a rented van at a good rates. Knowing we will be carrying bikes as well, he came over to help us to carry the extra luggage and friends. We rented an Innova for RM120/day. Car rental is not expensive in Langkawi, but it was slightly more that weekend due to influx of participants, which has hiked up the rates slightly. On usual day, you can get a Nissan Serena for RM100/day. So, an old Innova for RM120/day was higher than usual. From the airport, we headed straight to Participant Check In.

With Chloe

The thing about this Ironman participant check in was the timeline. Everyone wanting to race need to sign in by 5pm on Thursday. Because of that, many had to change/shift their flights that was booked a good 6 months to 1 year before. 

I find it a bit unfair for us that has been "overly efficient" with this arrangement as the organiser stipulated the sign in about 2-weeks before the race via the participant booklet. Since rules are rules, many of us made the extra effort (and payment) to get to the island on time. 

One of the ritual thing to do after checking in is the weighing in session. For a moment, you will feel like a boxer.

This was done mainly as a health precautionary should you encounter anything during or after the race where your weight (then) can tell the medical personnel if you are severely dehydrated.

Sub 40kg?

 I of course were shocked to learnt I put on (solid) 5kg over the training period.

Nadia said - 745!

We were asked which swim wave we want to be in and this was to be told during weigh in and timing chip collection.

Indemnity forms were signed too

Instead of wave start using gender or category, the organiser went with your expected timing on the swim. I went to Wave 2, 1:05 - 1:35. The race check in continues to be busy until 5pm, which was the first cutoff for the participants. With that completed, it was signing in to the apartment we rented (yes, you guessed it right, booked a year ago!)

Ready?

Back in the apartment, we met up with Chloe's childhood friend that is working in Australia. He just came back from UTMB and doing his second Ironman race after a long hiatus. Keng Loon, as he introduced himself. Photo of him later in the post. :)

Later on that night, it was the Race Dinner and Briefing at Mahsuri Convention Centre, next to the Airport. The place was packed to the brim by almost 1300 participants. The atmosphere were electrifying with fellow IM hopeful gathering.

Names of the AWA participants were flashed up on the screen. A recognition for being top 10% of their age group

The Ironman Malaysia brought out various groups of friends that came for racing. Here are some of them in photos.

It was then back to the apartment for rest, as the next 1-day will be used to prepare for the Bike Check In and ensuring everything is in place. It was an early night, as the day has been pretty non-stop from 7am onwards.

T-1 Day

Terk woke me up early and said that he wanted to go and test the water for the swim. We headed there and he was the last that was allowed to swim. I decided that I can wait for it on the real day. It was then chilling at the Pontoon area with friends. Here are some captures of inspiring people

Chris, Carmen and Nik - done with swim. Carmen was there to support this time around. She will race IMWA

2-years ago, he was hit by a taxi driver at Cyberjaya. Esmen, as he is known to most of us.Now, he is back, better than ever.

Siok Bee, another strong lady for long distance races

Steady Doc!

As I was about to go, the usual suspect showed up. Except for me and Chan, Roy, Pui San, Chloe and Phui Tin were first timer.

Anxious? Me too.

 And here is how the swim course looked like. The far end was too far to be seen in the photo.

1.850km out each way with 100m diagonal - making it 3.8km swim

Chan then lend some tips for the swim. Being a Navy officer able to read tidal changes and influence, he shared a lot of tips from the expected current push and the depth of the water at certain time. His warning? Do not try to stand up and walk, as the bottom of the shallow water is all soft mud, you will sink and may get yourself stuck - SWIM until the stairs!

Roger that Sir!

The swim is admittedly my weakest most least trained discipline. I know I just need to survive this and estimated no more than 1:40 to get out.

Somehow, it looked like a shark...ready to eat you up

Rob "Wassup" Plachiak

Mostly 1st timer, and I can totally understand the excitement

Then, it was back to the apartment to sort out the race day bags for check in. The T1 and T2 bags need to be checked, double checked and triple checked. You can't afford to make mistakes as once it was handed over, you won't see it until T1 and T2!

T2 bag packing

Stickers for helmet, bike and streetbag

Need to be planned meticulously Items all double bagged in case it get wet in transition

Keng Loon. Damn cool headed guy

Special Need Bag - ready!

T2 bag ready!

Put into bag (red T2) after checking it for the 5th time

Bikes tested and all gears checked

With all that done, we then left for lunch and visiting the expo again. It is an excuse to chill and cool down before the event.

Doc PS and Kam

Telur Botak Group

Supporters

All the way from Vietnam

WAGs

More WAGs

Lunch with an awesome group

You do know Xterra will be in Langkawi in 2015-2018 right?

Old Puteras

Support Crews - starting them young

There were so many friends it was impossible not to stop and chat for at least 10 minutes. The last bike Check in and transition tour will take place at 3-5pm, with the tour to be at 4pm. So, we went back to check (again) our T1 and T2 bags, and to ensure nothing has been left behind before checking it all in. There was just too much risk involved not to check (again and again)

Yes? No?

On my way up from Lunch, I saw another racer that has the exact same bike as me. it was a photo opportunity, as what are the chances this happen? The Orbea Ordu 2007 is super rare nowadays.

Who is sexier?

Bike Check In
It is a ritual by itself. If you are new to Ironman (organiser) race, you really need to know that the transition area and bike racking is strict. 

Housemates

Heartmates

My manager walking infront

You are discouraged from placing removable things on the bike, this meant, your computer, water bottles, helmet, sunnies should not be on the bike. You can leave food (gels)

Only my spare tires were on the bike

The process of bike check in starts at the first tent where a photo will be taken of your bike. This is two fold : security and as a proof that you did check in.

Make sure wear helmet too, as it will be checked

Wear your helmet or bring it along, as it will be checked for compliance. Then you go find your rack and mount it handlebar first.

All ready?

As you can see, not many placed their food on the bike and almost everyone let go of some air from the tire. I am still debating the need to do that because the increase in temperature (toward afternoon and evening) is not sufficient or significant to cause a blowout.

Plastic bag optional

If you noticed, I set my gear to be on the small crank and mid-cog, this way, it will make it easier to ride away initially and start to downshift/upshift once things normalise out of transition. The last thing you want is to fall all over trying to start pedaling.
Soon after the racking, the transition tour started. So, instead of heading to the Transition tents, I decided to hang around the tour, as we will head to T1 and T2 where the bags can be handed over soon after.
And it also allow me one last chance to check the bag again if i left anything.

Agnes, Lini and KK

Edwin playing hide and seek

Doc Yap and friends

Adele as MC

Henry (yellow cap) and Ho (right)

Ghaz!

The transition tour brought us to the tent and I was super impressed with how they bags were managed. I was used to the fact that bags were left on the ground (hence the double bagging with plastic in case the bags get wet due to rain). This one, with the bags being hanged, superb.

Corner Lot T1

In a way, instead of looking at bikes at transition (to see if people around you are out of water or out for run), looking at the amount of bags in T1 gives the super competitive another avenue to "plot" their race.

Corner lot again (duh!)

The tour ended after the T2 tent, and by then, we have already cam-whored and taken many photos. Here are some to remember the afternoon. 

Iran and Terk

Keng Loon, Jun Shen, Rizal, Iran and Roy at T2

Another capture that showed how the bags were arranged

Winnie and Roy

Compulsory post with the bike racks

Bumped into BatBenMan

Bananaman (Jabir, Mel and Syed)

The beautiful Chris

Making mental note that this is where my bike rack will be

The RMC Old Puteras. We have the largest contingent racing and not to forget the largest group of supporters too!

Keng Loon and Chloe - they both known each other from primary school

Zaki (in green) and friend

With Hin Toong, Led Ye and Azman

Spot me (bike)

Andrew's Entourage consist of John and Andrew's wife Michelle (middle), and friend

Exiting the transition, we knew that there were nothing else left to do other than to relax and have an early dinner so that the body can be well rested. 

Shy shy..hahah

Not Shy

It was somewhat liberating to have nothing to worry about, but the race....that of course, was what many of us wants you reader to think.

Jom Balik!

Once the bike check in was done, we decided to take a drive to check the cycling route out. While many has done so many weeks or days before, we sort of decided to do it 12hours before the race. We picked up Bandit, which flew in specifically for the race to support us. Having him around was superb, as he always never fail to make light of things. This collage made by him summed up his overnight trip

The Bandit Chronicles - pic from his Facebook

While driving around the route recce, Bandit came out with the best metaphor for the 180km bike...do it like Man vs Food.

What?

Yeap. Man vs. Food.

Portion the race distance like you would approach a big meal. Divide them up and start eating them in parts. 

Does make sense though, as the strategy that I've shared with some friends is to keep a steady pace first 90km, eat and drink as the second 90km would be tougher. Then if you feel great at KM135km, bring it home the final 45km with all you got. Don't worry about the run portion, as the rhythm will comes to you after 5km (of run). 

See why having Bandit there is good? He make technical tips as easy as eating a huge meal. Thank you Bandit!

Dinner at Wonderland Food Store before race day

It was then back to the apartment, soak my oats, fill up my bottles with Hammer HEED and leave it in the freezer, recheck the special need bag, check the swim cap and items and getting into bed by 11pm. Alarm set for 4am the next morning.

Anxious.

Last Check

Last thing we did before retiring was to stick the race number tattoo on our right arm. I believe I've gotten to do this rather professionally.

Forward facing, allows for clearer sight by race marshall. Photo from my Instagram

D-Day

It was a sleep that were light and getting up a few times due to the worry that I may miss the alarm. You know the feeling when you overslept and then you realised you have a plane to catch? I then sat down for 30minutes, force feeding myself the soaked oats at 4am. It was tough to eat when it is not your normal breakfast hour. But it has to be done. In my bag were another Hammer Bar where I will take about 6.30am together with 4 tabs of Anti-Fatigue and 4 tabs of Endurolyte. I made a cup of coffee the night before and left it in the freezer so I get a cup of ice cold caffeine fix when I take it. A quick shower and we were off to the Transition area for final check. 

As we walked to the Transition area, we passed the special need counter. We (me, Terk and Keng Loon) decided to stop and hand our items out first, so we got less things to carry and worry as we head to our bikes. Once that was done, the morning drama begin.

Special need truck at 7am in morning. Pic from Raymond Tomatoman

I forgot to bring the bottles of HEED i froze the day before. It is sitting in the freezer. Lucky for me, the apartment is a close 500m away. But I do not have my phone with me and my worry is to wake my wife (or Terk's wife) up to open the front door. I bumped into CG and asked him to help call my wife. No answer. So I guess I would be ready to pound of the door to gain access if I have to.

That 500m to apartment were a long walk and jog. I had to be careful not to get too panicky (though I already starting to be). Climbed up the stairs and rang the bell. No answer.

Knock on the door and I heard the room door opened. It was Zaza, Terk's wife.

Relief!

Went in to take the two frozen bottle and rushed back to Transition. By then, it was already 5.30am. 

Entering the Transition, I take a deep breathe and started to arrange my nutrition onto the bike. For this race, I went with two bento box. The front were filled with the Anti-fatigue and Endurolytes separated in small plastic bag so I could differentiate them, and no less than 20 Perpetuem solids lined up inside the bento. I know it will get wet with sweat, but that was the easiest  setup. 

The second Bento was strapped near the seat post, in there I carry a small jar of Vaseline and spare gels, in case I need it. I forgot to bring money. So, that meant stops to buy food at local store will not happen.

Then I proceed to check my tire pressure. The front was alright but the rear somehow were lesser than I remember it was the day before. I borrowed the pump from the neighbour next to me and then realised the air refused to get into the tubular.

Panic again.

Noticed that the Bike Mechanic (GH Cycle) just started their morning, I rushed over and saw Daniel (Lim). I tried to pump air in using his pump and failed. It seems that the valve at the end of the tubular tire may had been closed or stuck, rendering it impossible to pump air in without removing the 80mm attachment and hoping the valve can be opened. 

A few things ran through my mind:

1. OK, buang suey (throw bad luck out, first being the bottles, now this, am I to expect ONE more bad luck?)

2. Tire pressure was not sufficient to remove the tubular from the rim, alternative may meant to write off this tubular (new, less than 200km) by puncturing it and then use my spare Tubular for the race

3. I am so F-ed. 

Team GH helped me to remove the attachment and when Daniel and his team managed to release the air from the inner valve...that sound of air escaping was music to my ears. I could not thank them more on that stressful morning!

The GH Team, Kamsia!

With that all done, it was 6.15am. How times fly when you are busy clearing up all the mess in the morning. I took my goggles out, give it a good saturation of anti-fog,  placed my earplug and put on some jellyfish cream that was given to me by Mohan Marathon a year before. Will it work? I am not sure. I've been very lucky with jellyfish that I never had any incidences of being attacked. The most I had were the sea lice, which is equally irritating, but less hazardous. I offered the cream to a few people, but none seems interested. It was then moving to pass the street bag (the black bag I brought along to Transition) and hand it over to the counter near the special need counter. 

How the holding pen for swim wave looked like at 7am in the morning of race day. Pic from Raymond Tomatoman

All system go. Anxious level down and seeing friends started to help lower the heart rate again.

Wefie by Indran. Thanks bro!

Making us looking good. Thanks Shanaz!

Guess who is the slowest swimmer. Pic courtesy of Raymond Tomatoman

We were then asked to enter the swim wave area. I went into Wave 2, with expected time between 1:05 to 1:35. I have confidence that morning that I will manage a good swim timing.

Waiting for our turn to enter the jetty for swim

Swim

Sharp at 7.30am, we heard the Pros were let off for the race. The following waves were ushered to the front and we slowly make our move towards the jetty. 

Hello Tomato! Pic from Raymond Tomato

It will be a turn-by-turn start and your personal time starts 2-feet from the water entry. Good stuff as it prevents too much of body contact in the water. This way also prevent anyone waiting too long for their wave start which happened in Putrajaya 70.3. I had cramps on the toes the moment I enter the water in that race as the body went into cooling stage after waiting nearly 1hour! 

Lamb to the Slaugther. Pic from Raymond Tomato

My game plan for the swim was to keep the line of sight and keep moving. I stay close to Chan, hoping that I will be able to remain close to him. Who am I kidding right? Swimming with Chan? He is super fast in water (and bike and run). But this is Ironman, nothing is impossible.

With Chan and Faizal. Thanks Raymond Tomatoman!

The final moment before we enter the swim start was the announcer high-fiving everyone as we enter the zone of no return... and just like that...the race begun!  

The situation at Swim Start. Pic from Shanaz.

I pressed my Garmin 910xt as I crossed the line and lunge forward to start my swim. Less than 5m into the very murky water (due to mud being kicked up), I was kicked on the face by the swimmer next to me doing breaststroke. My goggle dislodged and water flooded.
Damn it. Unlucky Number 3!
I lost my rhythm the first 400m as I struggled to keep moving while the goggle keeps leaking. I reckon the seal between the goggle and my face were lessen due to the mud that got between them. I reached the first rest pontoon and hang on to get this issue sorted. I was a bit angry but there was nothing I could do. Things happened in races and this is just one of them. I managed to clear the water and almost gotten the seal, but it doesn't stay long as water seeps through. It wasn't until the second rest pontoon (about 1km out) that I decided to give it up. it was just too difficult to get it fixed when I am IN the water.

Supporters waiting

As I breath on my left, the bouy markers were on my right. Sighting was an issue but I stuck to the 6-strokes-1-sight technique. I slowly get back into rhythm, figuring out there is little I could do with the goggles.
The rest of the swim after that was ok. It could had been better if not because of the kick in the face, but hey, this is Ironman.
Out of water in 1:40. It was exactly what I've predicted. Was just very happy to get out of water with no jellyfish sting or more mishaps.

Kissy kissy smooch smooch. Pic from Raymond Tomatoman

Finding Strength

Walking to T1. Pic by Kam

Just glad to be out! Thanks Tey Gor.

In 2009, I exit the water with Ben Swee right in front of me. This year, not much different, we took a long stroll back to T1.

This is my Garmin tracking for the 3.8km swim. Notice the zig-zagging. It is purely due to mix of breaststroke and my freestyle sightings.

Entering T1. I saw a few friends in the tent. I was happy to have survived yet another long swim. Transition is a very happy place for many. It marks the point where you are still in the race and allowed to the next stage. I spent about 10mins in Transition, a bit longer than expected (I initially target about 5minutes), but I decided to let it rest a bit before I start hammering on the bike.

Bike

Out of transition and I was hoping the day will start to get hotter. It doesn't seems that it will rain and that is good as rain+hill descent can be dangerous. 

Pushing out to start cycling

The moment I pass the timing chip gantry, I mounted and started cycling. This is it. The longest portion of the race. The 180km journey that is like cycling from PJ to Ipoh. The mental thoughts of climbing the same highway and Datai, twice. The Man vs. Food. The Bandit.

Fast up the bike

Immediately after the transition area, we turn right towards LISRAM highway, that is where the first climb will be. The first 3km of the race looked like a big mental hurdle for some; in reality, it is actually not as difficult as long as you keep cranking on light gear and never ever stand up as it will tire you out fast. 

I saw a few coming down and pushing the bike. Not too good of a sign if you are already pushing at KM2. I hope they will be ok.

The trick is to let momentum brings you over the next climb. It takes confident to go down at 60km/h and not to lose control. If you managed to even get 50km/h downhill, half of the climb will be sorted - and that was what I did. Let it roll, literally.

Cranking it up, slowly but surely

Out from the first climb, we headed towards Bukit Sg. Hantu, this is the unassuming climb immediately after a sharp right turn exiting LISRAM. What appeared to be flat were replaced with a 800m climb, with the apex to be a heartbreaker. Keep spinning and keep the cadence high, save the legs by spinning fast, but light. Many made the mistake to power through and end up with cramps. 

I was feeling strong on the bike, those time spent training paying off. But there are room for improvement, the trainer does not replace the real feel of cycling outdoor, and I can see that playing out the first 45km of the race. The next 30km was rolling hills towards Teluk Ewa via Pantai Pasir Hitam. It was then I saw the pros finishing their first loop at speed in excess of 45km/h passing by. I then passed Tony Quay manning the "penalty box" and this was when Tey (Eng Tiong) snapped my photo.

The position I've practiced for a full 49 weeks. Staying aero is important to gain free speed. Thanks Tey.

Passing Teluk Ewa and La Farge factory, it was Kampung road. Winding and rolling. By then, I've passed two water station (KM5 and KM20) and will be approaching Teluk Yu/Pantai Kok u-turn. I saw many friends on the opposite site, obviously ahead of me and some shouted out for me. That is half the fun of the race - to exchange words (or shout) of courage with friends!

Hey, is that Ayam Golek?. Thanks Tey!

Passing the U-turn and knowing the "dreaded" Datai is just 5km away, I prepared upon entering the "Red Bull Challenge" zone, it was already an incline. I told myself I've trained for this. Those 53x17 cranking up at 80rpm should be put to use, and that was how it was conquered. Keeping the cadence going and staying the line. I tried not to rush it though I can still push it. There were two climbs, each about 20m elevation differences. Not big, but it was sharp sudden climb. Upon reaching the peak of each hill, it is rolling with potential of touching close to 50km/h until the next sharp corner showed up, forcing you to slow down again, and to climb again.

Red Bull Tough Zone. Thanks Kam!

The last climb was through a small tunnel before U-turning down and returning back to the Teluk Ewa road. ON the way up the tunnel, I saw a participant on the side being attended by medic. Doesn't look good as he has the neck braces on. Must be crash coming down and the sudden change in lighting condition from bright-dark-bright could be too fast for the eyes to adapt. Turns out, there were two person crashing together. One going up and the other coming down. One could had encroached into the other's lane, causing the contact. 

The tunnel. Thanks Kam.

Going down Datai was much easier. Passing a Water station and I was good to go to complete the first loop. The route goes on to pass Teluk Ewa and Pantai Pasir Hitam, before hitting the roundabout and going straight via Ayer Hangat back to Transition. 

Throughout the first 3-hours, I had been without fail, drinking and eating between 30-45mins each time one cap of Anti-Fatigue, 2 caps of Endurolyte and 1 tab of Solid. I replenish and aim to finish a bottle of HEED via the aero bottle on the aerobar, replenishing as I approach water station and made it a point to shower with ice cold water in the water bottle given out. It washed away the salt and refreshing the body. 

Approaching the end of Loop 1, Lini overtook me before entering the U-turn. Super nice. Lini is strong and having trained with her a few times, is always consistent with her pace. I reckon she can score a big PB this race.

Loop 1 Done!

I stopped at the Special Need counter and spent about 10minutes there, maybe more. Not sure, as my "non moving time" clocked on the Garmin amount to 13mins in total. There, I spoke to some locals as they asked me the race format, i ate the cream bread I bought and replenish some vaseline to my crotch area. It is getting dry and a chaffing at the family jewels would not be too nice with 90km+42km to go. One has to be wise to stop and repair when needed ;-)

Heading out for my second loop, I climbed LISRAM again and this time saw Bossman cheering us on. Abu Power was there too and my thanks to them for the encouragement.

Powering through at high cadence. Thanks Indran.

At that point, everything was still ok until the second climb up Bukit Hantu. I fet a cramp coming and had to sacrifice some speed with high cadence spinning to rid the muscles off lactic acid built up. It worked after about 8-10km and I had to play catch up game again. By then, I already reach Pantai Pasir Hitam.

Second loop up...and visibly more tired, but it has to go on!

The second loop everything tends to be a bit tougher. My 100km wall was breached as I passed it with adequate fuelling. During training, I struggle to keep powering after KM100 due to my own experiment. This time around, the 30kcal/30mins Solid worked superbly + 100kcal/hour of HEED providing me just enough for that period of time. Passing Pantai Pasir Hitam and Teluk Ewa again, I see less and less riders on the road. It could be I am at the back or I am too fast. I believe I slowed down a bit and looking at my average fall from 30km/h to 28km/h at that point sort of confirms it.

Up Datai second hill. Thanks Kam.

Along part of the Datai route, we have Kam, Farouk, Bandit and Ramzul going up and down to cheer us on. Having Bandit blowing the whistle were good. I made it into some rhythm as I crank the cadence.

Supporters at Teluk Yu/Pantai Kok U-turn. Thanks Kam!

The second time up Datai was tougher, but it was equally as fast as the first round. The rolling hills helped a lot with speed control and allowed for extended resting time not pedalling as we gain free speed coming down hill. I remember mustering to myself "bye-bye Datai" as I exit the Red Bull banner and turn left to wrap up the last 30km of biking. Glancing at the Garmin 910XT. I passed the 6hours mark and I knew I was 30mins behind my target time. It was almost impossible, in the state I was in to power through the last 30km of rolling hills within an hour, but I will try nevertheless. I passed Tony's Penalty Box and decided to stop for a few minutes to catch up with him, and to take a short break.

Self Imposed Penalty ;-)

The short break worked wonder and it was a tempo ride back to Transition. It was uneventful except I saw one participant throwing up all that he ingested. As I cycled past asking if he was ok, I remember him nodding and guess he was in a daze too as to what happened.

Home Run. Thanks Jack AhBeh!

Heading to transition, the family were waiting and I was glad yet another section completed and this time within 7hours. 

See Ya later!

I dismounted and left my shoes on the pedal, so I could walk a bit easier to T2 without the cleat. That too allowed my feet to rest a little after being locked onto the pedal for 7 hours.

Bike 180km, completed in 6:58.

Run

As I entered the Transition, I saw Andrew Lim. Strong cyclist and has never ran more than 10km for training (he says). Also there was a few other friends and the atmosphere in T2 was pretty good. Most athletes checking in looked comfortably still strong and everyone were hi-5ing each other. I got into a short chat with a triathlete from Philippines and i noticed his cleats shoe were detached from his shoe, yet he finished the cycling. It is truly not about the bike or the gears. I changed my cycling/tri shorts and wore the Kraftfit compression thighs. Had to strip and moon everyone, but that is normal for all of us that day. 

Happy! Out of T2 and jumped for Adele. Thank you Adele!

I started to jog a little to get the legs into tempo. The family was waiting for me at the end of T2 before I turn right towards the Eagle Square to start my first loop. Many things came to my mind at that moment:

1. All i need is to walk and I be done within 17hours. 

2. I have a full 8 hours to walk, never happened ever in past 3 Ironman.

3. Now, if i start running, I may just PB as planned. 14:30 was very very do-able!

Priceless capture Shanaz. Thank you.

The 42km ahead of me will not be easy. But my spirit were high. I know some people at home were tracking me on the IronmanLive website, thinking if i can hold on to the pace and if my training will pay off. I know my body well. At that time, the body said "Let's go!"

Extra Hammer gel tucked at my Kraftfit Compression. Thanks Hong Lan

I was keeping good pace. Going at about 6:30pace and feeling good about it. I know I can run faster at that point and was two minded about it. Many things crossed my mind during the first 5km of run. The journey I've taken this far. The surreal feeling of racing the Iron distance. The simplest thing in life of putting a foot in front of the other and repeat it until I reach the finish line.

Move it. Thanks Indran.

I covered the first loop or 10km in about 1:10. Which is pretty good by my standard. If I can keep this up at Tempo pace, I would wrap the 42km within 5hours - better than expected. 

Ada bagus? Thanks Michelle!

Then at about KM15, as I clear the spectators area and headed towards the Kampung road, I started feeling a rather strange, but somewhat familiar feeling tugging on my left thigh.

Hmmm...

I ignored it as it did not feel that bad, I could still run, that was until about KM17 as I headed back for Loop 2. It was then I started to feel every steps to be jolting numbing pain. It was a dreaded thing and it has to happened after 49 weeks of training, on race day. My ITB came back. 

Do You Want To Dance? Thanks Indran for the pic.

At that point, i felt frustrated. I had it all going well the whole race. Never mind the 3-bad luck earlier; just that I never knew there will be a fourth. I tried to run a little more, only to realised the best way to "run" was actually not to bend my left leg...and that made me move like I am dragging the leg like a prosthetic. Immediately, it reminded me of how Abang Sharif aka Singapore Blade Runner had to endure. 
But 
Nevermind. 

Found out that Terk missed the 2nd loop bike. DNF for this year. Thanks Hong Lan

What is important now is to admit that the 14:30 is not possible. With ample time of about 6hours, I would still finish within 17hours. Just have to keep on moving.

It was a stroll...literally. 

With Ben. Nice Socks bro. 

Along the loops, I keep coming across friends that kept their heads high. Many are first time IM hopeful, and they all looked strong. It was inspiring to see them run and race they way they did. While for most of us it was still too early to conclude anything, as 42km was, at that time, a very very far journey. Most of us will finish in the dark.

Walked with uncle Chan for a good 1km. 

For myself, it was another phase to accept the fact that running will not be possible without risking irreversible injury. Because of the way I was walking, my left feet begin to develop blister while my right left starts to over compensate for the limp on the opposite. Uncle Chan gave me encouragement - that I should keep moving and NOT give up.
Giving up on September 27 wasn't in my plan. 
I will not, ever, give up.
I kept moving, holding my head high, knowing my targeted PB slipping away as I enter my 25km of  walk. It will be another painful 17km walk and it was already dark. Around me however, were people having the same doubt as me; if we will finish.
I walked with a participant for a bit.
"I don't think I can make it. I have 10km to go", he said.
"You will bro, you have 2:30 to make it, you can keep at this speed and I will see you at finish line", I said.
I was also comforting myself at that point. I walked with (at different time) Yusran, Pui San and Andrew (and they started running soon after), I walked with Uncle Yee (and he in his usual style, commented on how tough the bike route was), Warren and Andrew Ang keep cheering me from the opposite site as they continue their battle to finish their first race. 

Humping the traffic barrier against my ITB. Thanks Hong Lan.

Zaki were running on empty and all i could do was to keep telling him that he will make it. Azman Poyo were his usual cheerful cheeky self, even stopping to ask his sister (or wife) if his mum finished shopping. I saw Chan running fast. I was in awe of Rupert as he ran his last 2km. Rob (Plachiak) were looking simply inspiring, as he ran his way to his personal best. 
"You best wait for Rob at finish, he is running his last loop", I told Poova (Rob's wife) as I saw him waiting at the park.
Hin Toong, with a crash a week before Ironman was looking elated, as he ran on adrenaline and using his experiences - superb to see. 
Kok Wai, was seen struggling a bit, as he was fighting a jellyfish sting around his hand or fingers.
Edwin, looking smashed, as he was side swiped by a car on his last 5km of bike. With a bruised lips, bloodied shoulder and what looked like a potential broken collar bone, as he held his own right arm on the top of his tritop. 
What is running through the mind of these athletes?

Notice the bruises and him grabbing his tritop to support his shoulder

There was my old boys buddy, in order of bumping into them : Iran, Syed, Jabir, Azmel, Chris. Strong. Spirit were high. Each of them fighting their own battle. On the opposite side of things, the supporters were going strong. Cheering relentlessly.

Go! Go! Go!

As for myself, I found the strength to suck it up. Fukitol, as they say. The ITB numbing were more bothering that the one, perhaps two big blisters I developed over the distance. Every single time I had the chance, I stopped for the family and friends. Thanking the supporters and volunteers. Blessed!

One more lap papa!

The thoughts of running through the stadium in maze-like loops will finally be over. The numbing pain, the blisters, the sacrifices and the support. Just too many memories running through. 

Bit more. Photo from Kam

I glanced at my Garmin, passed my target, but it was ok. I look towards the finishing area and the atmosphere were electrifying. I wanted to run, but I can't. Adele and Mike was announcing names. I heard mine being called.

Elated. Finally.

I found the family. They spent 16hours cheering. I spent the same, maybe just slightly more, and cross the line to my 4th Ironman finishing.

Ironman Live finishing gantry. Thanks Doc Yoong.

42km in 7:01. That was longer than my 180km Bike.

What Went Right

1. The fuelling. It was my least tiring Ironman and I can say amongst all my races.

2. Hydration. My pee after the race was normal. I neither over or under hydrate.

3. The bike. 28 cogs were life saver. It did flatten the whole route. 

4. The mind. For keeping calm.

5. The gears. None failed me.

For Improvement

1. My swim. Weakest amongst all. I must start to swim with a swim cap, and use it frequently so I could learn how the creases on my face effect the seal of the goggles.

2. My Bike. While feeling great, I could not sustain the same power output. Realistically, I need it to be stronger - and it will be. Need to go out and ride more often. Trainer build endurance, but limits the real riding feel outside.

3. My Run. More LSD and action to fix my ITB

4th in bag

Acknowledgement

Thank you to all family, friends and you readers, that followed the progress from the day I registered to the time I crossed the line. It was my "A" race. But I personally felt I scored a B-. I know I may have disappointed a few people, for that I apologise and I strive to be better.

To the supporters and photographers that lined the streets and cheered me and everyone the whole day, you are all awesome. Your photos rocked. Made my 4th memorable. I am keeping all photos and if you have the time, do send me the high res for my personal keeping.

Team 2ndSkin

To my team mates, Jun Shen and Roy that was racing with me. Well done. 

To my sponsors; 2ndSkin, Skechers, Hammer Nutrition, Kraftfit, Garmin, Spyder, GetActive and Lifeline-ID, thank you for the support and for believing in me and the team.

To Edwin of Joo Ngan & Son, thank you for the bike services.

To Daniel and another team mate (I did not know the name) of GH Bikes, you saved me from an heart attack in the morning.

500. Back in Apartment. 

To those of you that went out there to start for Ironman Malaysia - you have just inspired many and I reap those spirits that exuded from all of you. 

To those that went out, started but did not finish (DNF), a big pat on the back. To me, you are all finishers.

To those that crossed the line within 17hours : YOU ARE AN IRONMAN!

And lastly, to my beloved wife and two kids, papa is back and will spend more weekend time with all of you; that is until training for 2015 starts again ;-)

Until then, keep Tri-ing.

Journey to Ironman Langkawi 2014 : Roy Yeow

My team mate has written on the race report for Langkawi Ironman so I am going to try to write from a different perspective, focusing on my preparation for the race itself. While Chan have to squeeze his training in a ship, I must say I am lucky to be able to train around Klang Valley regularly. I am not sure I can do it if given the condition Chan was in - fully salute him!! 

With Chloe. Thanks Frank for the pic

It all started about a year and a half ago, with all the encouragement from team members, I got myself into cycling with the plan to try out triathlon in the near future. Quickly, I got myself acquainted with cycling with my first 2 dualthlon races in 2013.

In November 2013, the journey into triathlon started with me focusing on my swimming. I have never swim for more than 50 meters before and the thought of swimming in open sea during triathlon is nerve wrecking. Knowing that swimming is all about technique, without hesitation I joined the Total Immersion Malaysia (TI) swimming class in the hope I can get myself by comfortably for any triathlon I am doing, not worrying about the cutoff time and the thought of drowning.

The first test came during the Morib Triathlon in December, a new and supposedly newbie friendly triathlon for me to test out myself if I will enjoy the 3 disciplines. With minimal swimming training, the plan is to just not to drown and come out alive. With my team mates, Irene and Chan racing and TriStupe supporting, it eased me to know all my teammates are there and sharing great tips with me. I came out from the race still in one piece and without hesitation; I took up the challenge of signing up for Putrajaya 70.3 and Langkawi IM.

I know there are still plenty of work to do for me to be able to complete these races, thus 2014 planning was all about preparing to peak myself for Langkawi. Ultra races were cut down and were used as training. Coming from running background, I decided not to focus much on running and to ensure I improved on my swim and bike.

The plan to Langkawi is actually very simple:

Swim with TI group weekly

Increase bike mileage

Run whenever I got a chance

Careful planning put my race calendar with 3 triathlons before Langkawi with a few ultra in between. The triathlons will be to gain experience in triathlon specific details while ultra are to maintain my running fitness.

Hi-5! Survived the water!. Thanks Frank!

Apart from the obvious above, 2ndskin collaboration with Get Active opened a door to another important discipline for me - Strength and conditioning. It happened that Chloe, the personal trainer for Get Active has also registered for Langkawi and without any hesitation; she became my default training partner. Scheduled in between the many hours of swim bike run weekly were 2 hours of strength and conditioning. Without a doubt this 4th discipline is as important as the other disciplines and I may say, is the differentiation between completing and DNF many races. The many hours of strengthening the upper body that as a runner I have neglected improved my swim tremendously while the strengthening of lower body makes running and cycling much comfortable now. Core workout ensures that I remain fresh throughout endurance workout. I would highly recommend anyone that is seriously into endurance sports to incorporate strength and conditioning into their program. This discipline can ensure that injuries are kept at bay.

Coming into March, I raced in my 2nd triathlon in Penang. It was another milestone to check my swim and bike progress. I came out from swim satisfy with my improvement, but bike is still a concern for me, especially when it comes to hilly route. This race gave me a snapshot of what to expect in Putrajaya and things I need to work on beyond April.

With Putrajaya 70.3, again the plan is to see how I can sustain the longer distance and see how the rest of the participants do it. During the swim leg, I swam off course a couple of time and needed to be escorted back to the right track by the kayak. There you go something for me to take note off immediately. During the bike leg, I bonked on the 2nd lap of the 90KM race, another point for me to take note off - hydration and nutrition. The run leg was completed on walk/jog/run strategy, something common in ultra races - a note for myself - need to be mentally prepared for loops run that may be boring.

180km. No joke. Photo by Frank.

And with the new found issues, simple tweak of my plan as we approached the final stretch of training - 5 months to go. Intensity for swim bike and run was raised. Strength workout was increased. And at this point of time, it is important that we balance the increase intensity with proper recovery and rest. Many times, I felt weak and tired. And when that happens, I tweaked my training plan to ensure that I recover to do another training session, with quality.

Training for ironman is not just about the workout itself, it became a lifestyle. There were lots of sacrifices in between. The training will take its toll as the time for training increases on the weekend. At one point of time, some kampung folks asked if I was an Indian. That's the extend of how much my skin color has changed <Read, no eyes see>. Maintenance becomes very important, and by that it means stretching, rolling and massage become increasingly more important. With the body taking its toll from all the training, it is only normal that we take care of it. Otherwise, it will just break down and all the planning and training going down the drain.

Coming into August, with just about 2 months to race day, my motto became "train smart, injury free". It is no longer hitting it hard every day, but rather to ensure I do not picked up any injury and be as cautious as possible. Avoid any mishap by all cost at this point of time to ensure I will be able to line up at the starting line. You can say it is tapering mode on - I would put it as, shifting to a lighter gear to ensure the body starts to recover from the months of intense training. Rest became more important than ever, relaxation of mind and body became the priority.

By the time September arrived, the anxiety started to get on to me and people around me knew that. I be blasting and having mood swing towards everyone that is engaged with me. I must say that it is not a pleasant experience and those that I have offended during this period, sorry, IMV (Ironman virgin) syndrome. The drawing board came out to plan for the 5th discipline in Ironman - hydration and nutrition. Hammer Nutrition has been a great sponsor, providing support, feedback and the stocks. Nutrition during the bike leg will be important to ensure that I could last the distance and remains fresh for my run leg. I opted for Hammer Perpetuem Solids as my main fuel with Endurolytes Extreme as my main electrolytes source.

Fast forward to the race week, I was stressed down by work and luckily I have arranged for my bike to be sent down to Langkawi by a bike shop. It was the best decision I have made as it took away the pressure to prepare, pack and carry the bike. Even without bike, you will be overwhelmed with the amount of things you need to prepare, goggle, trisuit, spare tubes, sunglass, shoe, socks etc... The list is just pure insane. 

Working the run. Thanks Frank.

I was lucky to have a great supporting team that travel down with me. I jokingly gave them roles - from Team Manager, Driver, Photographer, Secretary, Admin, Coordinator and Nutritionist. But the truth is, they are just great and makes the journey to Langkawi pleasant and stress free.

Swim - Started from the 3rd group, I was taking a fairly conservative plan to just complete the swim without any incident. It was great to see a lot of familiar faces during the start - Pui San, Phui Tin, Yim, Andrew, Warren, Chloe, Doc Yap just to name a few. The goal is to complete within 1:45. Jumped into the water and started to calm myself and try to get into a relax rhythm. It worked well until 500 meters into the swim - my goggle snapped. Water seeped in and I started to panic. The first thought that came to my mind is, there goes my ironman journey. Water tread for awhile while I calmed myself and viola, decided to take it slowly and breaststroke to the nearest kayak and try to fix the goggle. I muscled my way across the other swimmers to get to the nearest kayak which is like 50 meters away and told the volunteer I need to fix my goggle. Holding on to the kayak with my elbow while my hand tried to fix the goggle is not as easy as I thought it to be, so I started conversation with the volunteer to try to distract myself away from negative thought and joke with him about how this always only happened in your most important race. That helps as I managed to fix the goggle and immediately I feel relieved. I thanked and wished him well, glanced on my watch (opssss need to gain back some time), and got myself going again. I thought to myself, with all the training you have done, and yet it will never fully prepared you for things that may happened during the race. You just need to improvise and stay calm. The rest of the swim journey is uneventful and yeah, I managed to complete the swim in 1:37, with my goggle snapping off - I am glad I am still able to do it within my goal - I must say thanks Total Immersion for getting me this far and Get Active for conditioning me for the swim.

Bike - I took my time to change during the transition as I want to be as comfortable as possible for the bike leg. To me this is my weakest link, and is probably the do or die part of the race. 2KM into the ride we are to start our first climb. To my horror, there are already a few riders pushing their bike. I was in shocked as I thought I would have to push my bike too. I have not trained pushing bike before, which would be demoralizing with another 178KM to go. Changing to the lightest gear, I told myself just to pedal on, downhill is within sight. And that goes on for the next 50-60KM as I fight with the horror sight of climbs. As I about to complete the first lap (90KM), I glanced on my watch and it shows I have done much faster than I thought I would, but the thought of repeating the whole lap again is painful. Quick mental calculation told me that I can take it slightly easier than the  first lap and that is exactly what I did. Climb the hills cautiously, pushed a bit more on the downhill. I started a mental game with myself, counting down the number of junctions I need to pass thru to finish the lap. It works as I continue to maintain my steady pace and returned in 7:16. Not a time to shout about, but I will take it, considering this is not my strength at all. Another shout out for Get Active to condition me to be able to last the hills - albeit at a slow pace.

Run - Got into the 2nd transition, I was all relieved. No more pressure as I know I am going to finish this race barring any injuries. Running is traditionally my strongest so I have no doubt that I can just walk/run to the end. Taking more time than the first transition, I chatted with Yim and Andrew Ang in the changing tent before moving on. The run will be a mental one as we will passed through the finishing line 4 times but we are not allowed to go in until we completed 4 laps. I started walking and decided to play some mental game to run when I hit the km mark on my watch. That works for awhile before I got bored. Immediately, I knew that I need to find other factors to push me and when Fish Chia (a fast runner from FRIM group) came by, I asked his permission to follow him. However I lost him after following him for an hour. Again, my plan turn to walk and run based on my watch. Just to cut things short, since my goal is to complete and now that I know that I can complete, mentally I shutoff and I just slowly walked until Chloe caught up with me with 2.5KM to go, and I decided to start following her pace to complete my first Ironman. Completing the race together with my training partner for so many months is great!

Finally. Ironman! Thanks you Frank!

Well, that's my journey - an almost 1 year adventure just to be at the finishing line of Ironman. The race is a great experience, and so is the journey to get there. I have met so many great inspirational friends along the way, all with their own story and goals, with their own knowledge to share. It is great just to enjoy the journey itself.

Plan and execute well, if I can get there, so can you. See you racing in the next Ironman!!

Ironman Malaysia 2014 Race Report : Jun Shen

Team Athlete Chan was the first to provide us his Ironman Malaysia race report - consistent with him finishing the race ahead of his team mates. Being a full time military (Navy) officer did not stop him from doing what he love and there is no stopping this young officer to finish the race in good timing. Well done Jun Shen!

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Ironman Malaysia Race Report

Now that Langkawi Ironman 2014 has come to an end, I believe most of the racers have their own story to be told. Here is my simple race report, briefly cover my preparation and execution of my race plan.

Arrived at Langkawi International Airport.

The moment Ironman Malaysia has been confirmed; I had no second thoughts about it. I just need to get my bragging rights updated! I registered the race then later on, my parents were super supportive wanting to sponsor my registration fees. I skipped Putrajaya 70.3 because I’d rather save the money for Langkawi Ironman, the whole year’s racing schedule was minimized so that I could focus on Ironman. Since I am taking up appointment as Assistant Marine Engineer on board KD JEBAT, we are always busy with last minute tasking which require our presence. I was away at Borneo area due to South China Sea dispute and also the Sulu Intruders issue. Basically, I have to train on board a battleship! How did I swim, bike and run on board a Strike Flotilla? I’ll tell u later. =)

Cycling on a trainer inside the my cabin. Warships compromised comfort for the weapon system, so having a small room is better than nothing.

My teammate Roy is an ultra runner, he runs more than 100km, plenty finisher medals in his pocket. But Langkawi Ironman has yet to be in his collection. So he planned the logistics with a bunch of supporters which I never met them before. Anyway, I waited for them at the airport, and this bunch of friendly people is really nice to talk to. I unpacked my bike and started to assemble it. Nicholas (son of Raymond and Wenny) helped me with it, as I was assembling, I taught him some bike fixing tips so that next year when Raymond wants to do Ironman next year, Nic can help him with the bike =p Hong Lan was the cameraman and also like my caretaker, my pre race food was all prepared by her, really can’t thank her enough. Frank was the driver to drive us around, I asked him about ultra running while I prepare my race gears. Then only I notice, most of them are not racing Ironman but they’ve done Ultra Marathon! They’ll get to see Roy and I suffer.

Chloe sits in the middle like a 12 years old kid. 

I suck in handling pre race jitters. Ironman being my major race, I palpitated whole night. 2 am in the morning, Roy’s hand was on my chest and my hand was touching his bald head. Sounds so gay =p He snores really loud so I went out to sleep with Frank. 5 am I was already wide wake, put on my compression wear and got my race kits ready. Had 2 energy bars and 2 eggs, I was ready to race The Toughest Ironman Race. 

2014 Ironman Langkawi will be my 4^th Ironman collection, I gotta pace myself very well or I’d bonk too early. Garmin 910xt will do the pacing, I’ll execute the game plan.

3.8km Open Water Swimming ( Completed in 1 Hour 30 Mins)

Race Prep

I did not have enough swim mileage; I’ve actually requested to swim at sea when we were doing operations. However, due to security factors, my request was declined. Major Kumar (physiotherapist) gave me some Terraband tubes, I cut it into two and attached to my swim power paddle, becomes my swimming stretch chord. Every day I’ll be doing stretch chord for around 30 minutes, at least it keeps my arm strong. As we get back to shore, I’ll rush to the pool for swimming when everyone goes shore leave, at least 2km every session. Two weeks before Ironman, I changed my swim strokes because I saw my mistakes from JVC Adixxion XA2 recording.

Swim practice with Roy and Chloe before the race. Pic snapped by Hong Lan =)

Race Day

On race day, I went into the second group of swimmers. I estimated my swim time would be around 1 hour 30 mins, according to the tide table I studied; It’ll be at the lowest tide of the day. Crowd control was good, there were no mass start swimming so we got to swim much better without having to fight for space. Staying away from breast stroker was my main concern; they need three swimmer’s space when they spread their legs! I saw a lot of sailing boats, what an awesome view most people would be thinking. From my view, that’s not a good sign because they discharge their “biodegradable-but-not-edible” sewage straight to the sea where the triathletes will be swimming. Yucks. I didn’t wanna think about it, I continued with my turtle pace swimming. Swimming is the shortest discipline among the three, but failing to finish before 2 hours 20 mins could stop u from proceeding for the bike and run leg. 

Out of the swim, captured by Mr Tey Eng Tiong.

Came out from the water and Garmin 910xt shows 1 Hour 30 Mins, awesome! I ran as fast as I could to the transition area, grabbed my Bike Bag and put on my team Spyder helmet and shoes, did a “change parade” like what Budak Boy was taught to do! Volunteers in the transition tent were very helpful, the bags were hanged nicely, I’m happy with the standard. As the saying goes, Transition is the 4^th discipline in triathlon. Wasting time in transition means later I gotta cycle faster to catch up the time. Always put on your shoes first so that you could run while buckling the helmet. Swim to bike transition time 4 Mins 23 secs.

*I should have clipped my shoes to the pedal and shouldn’t have worn socks. That’ll save me probably 20 seconds. Wearing socks soaked my feet throughout the course. Big mistake.

180km Cycling (Completed in 6 Hours 37 Mins 52 secs; Average Pace 27.14km/h)

Race Prep

There is no shortcut in Ironman preparation, the need to hit high cycling mileage and put you under the sun to train under the sun is highly recommended. However, I did not have the opportunity to do that onboard my ship. Throughout the year, I have done only one long ride (110km) which was 4 months before Ironman. The rest of my training is all on a trainer, cycling in the middle of the sea with my Marine Engineer who is also an avid cyclist. I ordered Garmin Speed Cadence sensor, so I could have all necessary data in my watch. Nonetheless, there’s no excuse and I came out with a contingency plan. Since long hours cycling is not possible for me, I spiked up the intensity. Every single day I would do 1 hour on a trainer, starts with 10 Mins warm up, 40 Mins Lactate Threshold, 10 Mins cool down. If the ship is not too busy, I’d do two hours. I’m a lightweight rider, if I cycle Resistance 3 at 40km/h and another fatter rider doing the same thing, I’ll go faster on the road. I’m smaller in size (more aero), lighter in weight, with the same effort I would easily go faster. In a nutshell, training on a trainer should be customized, not to compare with other athlete. In my personal view, cycling on a trainer can NEVER simulate the real road condition but it is an excellent tool to build up strength. Since I have no mileage, I’d execute my ultimate nutrition plan and tune up my bike. Eat as much as I can on the bike or I’ll bonk on the run. I’m very fussy when comes to the rolling parts of my bike, I’d sit at the bike shop for hours making sure the mechanic open up every bearing and grease it nicely. A week before Ironman, I upgraded my bottom bracket to ceramic bearing and the pulley for rear derailleur. The rear derailleur’s job is to shift the back gear, and there’re two little pulleys integrated to it. If the two pulleys are damaged (many people don't even know), it’ll drag the drive train and slow down the speed. It’s the cheapest upgrade that could bring awesome performance.

Check in our bikes and race gears a day before. 

Race Day

Normally I do not wear my chest strap during race day. However, my game plan was to cycle with easy effort all the way to make sure I have fresh legs for the 42km later on, so heart rate data would help me cycle with consistent effort. In my opinion riders with high profile wheels actually need more power to spin the wheels when climbing. Generally the weight is scattered around the outer radius, they go super fast on descend and also on flat road but never the hills. This Ironman course is so hilly, I believe I do not have the power to power up the hills with high profile wheels. 40 over climbs in total, my goodness! I climbed up every single hill with lightest gear, went downhill with the heaviest gear and bent down to get aero. So I always end up riding next to a TT bike with high profile wheels after the descend with this lazy but brilliant tactic.=p In my Bento Box I had Hammer Anti Fatigue and Hammer Endurolytes, I took 2 capsules each for every one hour. On the bike I ate Hammer Perpetuem Solid too, I don’t wanna get hungry too early and start day dreaming of Pizza and KFC. During briefing, I was made to understand that all aid stations will provide Powergels, to my surprise, not all the aid stations have gels. Very disappointed! If I did not carry my own gels and fully rely on them, I’d have DNF-ed! After taking supplements, drink it with plain water, not isotonic. Anyway, game plan successfully executed, average pace 27km/h. Bike to Run transition, 3 Mins 34 secs.

Steady pace on the bike. Pic by my father. 

42km Full Marathon (Completed in 4 Hours 43 Mins 29 secs, Average Pace 6.43Mins/km)

Race Prep

Running is my strongest leg among the three, I kept my cycling steady pace just for the sake of whacking this last discipline. I did not run when I’m at sea, ZERO mileage. But when I come back to shore, I run 15km without fail. I took very high risk of getting injured. When I don’t run, I do a lot of core workouts and foam rolling. Massage has become my monthly routine. If I could hold a good running posture, I knew I could do a 4 hour marathon after bike and run.

Race Day

My legs could run like normal immediately after cycling although I hardly do bricks. However, it wasn’t as fast as I wished. I took two capsules of Hammer Anti Fatigue, choke in bananas and gels. It felt great! My mistake was when I drank the Cola, stomach bloated, making me fart every time after drinking it. =p My stomach shut down after that. My diaphragm was not pushing down so my breathing was really restricted. Anyway, cut short the drama, I did short one inhale and two exhales following the rhythm of my steps. Exhales are really important, it pushes out all the used air giving more space for fresh air when inhale. Come second loop, I found my running legs, I overtook so many people throughout the 10km. I wanted to push it faster and faster, I could run a sub 4 marathon! But my legs shut down when I enter the third loop. Eating and breathing keeps me moving, no matter what, I need the energy. My final 20km was mostly run-walk-run. When I hit the wall, it’s all about mental toughness. I really appreciate the supporters who came to cheer for us, one of those that impacted me the most was Kevin Siah’s “Come On, Dig Deep! Dig Deep!”. Just so u know, I have so much admiration for his speed and consistency, too bad he did not have a good day so he had to DNF. My parents, were the Paparazi and Mamarazi. They were near Dataran Lang taking pictures of my ugly looking tired face =p I picked Skechers GoMeb Limited Edition as my running shoes, it is an unfair advantage for me. The shoes are just VERY fast! Simply love the carbon plate in it which absorbs impact by flexing when landing and then bounce back to propel me forward! You’ll know what I am saying if u run in it and compare with other shoes.

Pic courtesy Hong Lan =)

Skechers GoSpeed in acion. Photo courtesy Raymond Ng =) Running around the stadium area is super boring! It's like a maze!

I told my mum and dad, “Even with walking I could finish 12 hours plus”. A moment later, I looked at my watch. What the hell was I talking, I left less than an hour to cover the last loop. I don’t have much time! I ran faster, mentally set my cut off to 13 hours. =p 10 minutes left to cover that last 2km! I skipped all aid stations, ran with whatever that is left in my body. When I stepped foot on the Ironman carpet running towards the arch, I left one minute before 13 hours. I really gave my all, luckily Adele was there to announce my name coz she knows my name. I finished 12 Hours 59 Mins 43 secs. Both my brothers, Jun Win in Russia and Jun Kwan in US, screen captured my finishing line video from the live coverage. Thanks for the support! =)

Photo courtesy Chan Jun Win and Chan Jun Kwan.

Recovery

I made my way to the recovery tent, rested a bit then I could walk after 40minutes icing my legs. Overall the organizers did a great job preparing the race, much better than last time. Aid stations gotta improve though. The supporters are so amazing that they stayed out there since morning till the very very last participant came in. I would like to thank all sponsors, team2ndskin, teamNavy, teamSpyder, Garmin, Skechers, KraftFit, GetActive, Hammer Nutrition, LifelineID for all the support. Team2ndskin whatsapp group was my place to refer whenever I require advice (Eugene, Jason, Deo, Stupe, Annie, Irene, Roy); I have a good time since I joined the team till today. I love my newly met support crews, Raymond, Wenny, Hong Lan, Frank, Nicholas and Cham, you guys were so helpful throughout my stay, lessen my pain by helping me in every way you could. A big Thank You to my parents for travelling from KL just to support me, sponsored my race fees and let me go out and train whenever I need the mileage. Not forgetting my girlfriend Becca, who never complains when I need to spend time out there torturing myself instead of pillow talking with her. I'm a busy man you were always there for me. This success belongs to everyone. 

Last but not least, I just want to prove a point that it is very possible to train on board a Battleship for Ironman. Nothing is Impossible. I have just updated my bragging rights, 4 times Ironman Finisher. 

Penang 100 Race Report (Part Three) : Deo Azrul

The final instalment of the Penang 100 race. When they say "climb", they really meant "crawl". Bukit Bendera Epic Ascent! Thanks Deo for sharing the trilogy of your Penang 100 race, we felt inspired (and tired) just reading. 
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Penang 100 Race Report (Part Three - Final!)

Finally, here is the final part of my ultra marathon journey in the recent Penang 100. You may read the previous part of the story here...

First 50km was done just under six hours and I got out from CP4 at 6:05, after a 15-minute break. It was around 3.10am, thank goodness that I didn't feel sleepy (yet), something that had kept me worried about this race. Maybe because I had Khairul as company. But, I'm all on my own from this point onward, after 'dumping' Khairul who took a longer break at CP4 (he told me he took 40 minutes of break and I wonder what did he actually do during that very long break...). However, I didn't 'dump' him without having some assurance that he would finish this race. Looking at his condition at CP4, no signs of cramps or blisters forming, still looking fresh and (I believe) still has lots of energy to spare, all hydration and gears plans went as planned and under control, I was confident that he would cross the finish line of his maiden 100km race. He looked comfortable with the race so far although we went quite hard in the first 50km - doing that distance under six hours. And what made me more confident to leave Khairul was the fact that we would have the luxury of time to complete the race - 12 hours spare before the cut off time. So on average, we need to cover 10km in two hours (something that is really, really doable) and still have two more spare hours as buffer. As for me, I had a stretch target of completing the race under 15 hours which means that I would have nine more hours to cover the second 50km of the race or equivalent to 1 hour and 45 minutes for every 10km on average. It sounds really doable too but I have to bear in mind that I couldn't take that luxury of time lightly as I have to deal with two more uphill sections - first, the 3.5km, 200m+ max elevation, Category 3 elevated road from Kg. Sungai Pinang to Teluk Bahang and secondly the dreaded 5km, 746m+ max elevation, Category 5 climb to the peak of Penang Hill (or Bukit Bendera). 
Right after I exited CP4, the climb over Lebuhraya Gelugor towards Teluk Bahang awaited me. Not to waste any energy unnecessarily, I walked all the way along the 3.5km climb. There few a couple of other runners overtook me at flatter sections of the climb and as much as I wanted to run too (talk about being kiasu not wanting people to overtake), I told myself to be patience as there will be downhill section where I could run. Nevertheless, I kept a close monitoring to my pace and continue doing brisk walking and that helped me to maintain my pace to under 10 minutes per km during the 3.5km uphill section. The stretch was winding and dark, only lighted up by our headlamps and the occasional vehicles that roam passed us along the route. I had two other competitors trailing behind me, a guy and the other one was a lady from Singapore who is the eventual 3rd place winner in women category. If not for the two who kept me on my toes and kept me moving consistently, I would take my sweet time during the uphill section. It felt like forever to reach the top and I had at times fooled by those flatter sections which I thought were the starts of the downhill section but they were not. Instead, further climbs followed. I had to check the elevation profile on my watch to see whether I was there yet or not. Finally, it was near the Tropical Fruit Farm that the downhill section awaited me. And I ran flawlessly going downhill, 6 minutes and 30 seconds per kilometer. Cool 4am breeze accompanied me as I passed the Teluk Bahang Dam that was quite a sight to behold (what else can you see at that hours? :p) 

Arriving at CP5, feeling a little sleepy as it was already 5am.
[photo by ET Tey]

I was back to running on flat road not long after the Dam, and it was damn hard all over again to run continuously on flat surface. Resorted to walk break strategy again until I reached CP5 around KM63 at Dewan MPPP, Teluk Bahang. It was almost eight hours into the race which means I only covered about 13km in the past two hours. I saw quite a number of runners taking a longer break there, some were lying on their backs, some just sat there and had coffee - maybe to help them to keep awake. I had my routine stop, doing the routine stuffs and without waiting much longer, I exited the checkpoint and headed out from the Balik Pulau area towards town. But when I thought it was not too far from the town, I was wrong! I forgot about Batu Ferringhi stretch, blame me on my unfamiliarity with Penang geographical profile although I had been to this area few times in the past. It was really boring passing through Batu Ferringhi at that hours, with everything - shops, hotels - they were all still closed. I started to get sleepy too at this juncture as it was already 5am+. The route was not as flat as what was shown on elevation profile, it was rolling which I chose to walk at almost all uphill sections. After the uneventful and boring section of Batu Ferringhi (it was supposed to be a happening route if the race was done on daytime or early evening), I reached CP6 at KM73 in 9 hours and 25 minutes. It was there when two 50km runners, whom I think were the top two finishers in the category, dropped by at the water station and they stopped very briefedly.

Between CP6 and CP7 at Gurney Drive roundabout, which we finally got me out from Balik Pulau area towards the city center, I bumped into many other Penang runners doing the morning runs on the opposite direction. They were running from city towards Batu Ferringhi. And many of them cheered for me, given their shout outs and even a simple thumb up which kept my spirit high. It was just about eight kilometers between the two checkpoints that took me pass Tanjung Bungah and Tanjung Tokong. It was daylight again and the roads started to get busy on that Sunday morning. It was mostly flat but I had a strong urge to walk more and longer that I run. The Singaporean lady was still behind me but still within my sight. Anytime that I walked, she would close the gap with me. And I noticed that she was trying really hard to overtake me since CP4 and she even stopped very briefedly at the following checkpoints and got out ahead of me eventhough she arrived later than me. As much as (I think) she wanted to overtake me, I was in no mood to let that happen either (I take this as a healthy competition to keep me going haha...). 

Cooling off myself with iced sponge at CP7 before going for the monster climb up the Penang Hill

I was also thankful that at the flat stretch near Seri Tanjung Pinang (where I saw many runners and cyclist doing the run/ride there), I was approached by a stranger on a bicycle who rode next to me, slowing down his speed to match my slow pace. The Malay guy (Fauzi, if I can recall correctly), is someone who is in his 60s (but doesn't look like one and got me shocked when he told me that) paced me along the route right until I reached CP7. Although it was less than two kilometers, that helped me a lot that it kept me running all the way (and distanced myself further from the Singaporean lady :p). He asked me about this race, about running ultra marathons and in exchange, I asked him about Penang Hill, how is it like? He assured me that I would be fine and won't die climbing up the Hill which gave me a really peace of mind. He bade adieu to me as I reached CP7 (KM81+) as I took time to sit down on a chair before continuing my run to Penang Hill. The volunteers at CP7 cheered when I arrived and they applauded me for coming this far into the race. Shannon Ong, whom I met earlier at CP4, was there and he told me that even the first runner has not came back (from Penang Hill) to that checkpoint again. I couldn't believe that as it was already 10 hours and 30 minutes into the race with some 4km to go (from CP7 to finish line) and they hadn't seen the potential winner yet. So, I told myself that Penang Hill must be really nasty but when you have reached this point into the race, there were not much reasons to stop or turning back. With four and a half hours to go before my targeted 15 hours was up to cover Penang Hill and the last 4km to the finish line, I was really optimistic to finish the race.

I had never given any attention on the exact location of Penang Hill and even until that checkpoint, I still had no clue where it was? I thought it was not too far off from CP7 but I wrong, again! as we need to run for another 3km+ passing Youth Park before arriving at the foot or the entrance of Penang Hill. Saw the first runner of the 100km category going on home run not far from the entrance of Penang Hill. Five kilometers journey to the top started counting right at the entrance gate. I couldn't believe what I saw when I stood at the entrance - it was steep right from the beginning. As I tried to get use to the steep climb and getting my heart rate stabilized, I could not move more than... maybe 10-15 steps before I had to pause and take few deep breaths before continuing again. I passed and got passed by many other hikers along the climb. Few of them knew about the race and what was I doing there but they still shook their heads when I told them that I had been on my feet for the past 85km or so since 9pm yesterday, and was deprived of sleep. There were no sight of runners in front or behind me. So, some of the hikers walked by my side just to keep me company and keep me 'entertained' while I kept asking them whether it was still far away from the top (although there were distance markers clearly placed at the road side every 100m lol!). I also asked how long it would take to reach the top and I got different answers which wasn't helping me at all. 

This is really a bad ass, heartbreaker hill...

After only some 3km+ into the climb, then only I saw the second runner going down and I reckoned, that will be around 15-20 minutes behind the first place runner. Not long after that, the rest follow suit. I tried to count (partly to move my mind away from the mentally challenging climb) how many runners were already going back to the finish line (and ahead of me) but I lost count somewhere after 15th runner or so. Some of them were flying going downhill while there was one person said to me "panjat pun sakit, turun lagi sakit!" (it was even painful going downhill than the already-painful climb uphill). I could only smile to that remark as it was still quite a long way to go to the top for me. I knew I was moving really slowly, nothing could motivate me to move faster, the Singaporean lady wasn't in sight either, so I was just holding on to my 15-hour finishing target to keep going. Very slowly but surely, I reached the top of Penang Hill where there was this small pavilion flooded with public doing various activities. It was my first time there but I couldn't really enjoying the view of Penang as I was in hurry to go downhill to finish this race as soon as possible. CP8 was placed some 400m away from the pavilion which I had no idea why it was located there when the water and aid station was located at the pavilion? It was a waste of 800m to and fro the checkpoint, and that added up additional mileage (although small) to the already over-distance race. I reached the checkpoint in around 12 hours and 40 minutes and when I checked my position with the volunteer there, I saw my race number in 22nd position, which I thought was not bad at all since I managed to maintain that 20-ish position since CP2. 

Didn't stop long at the top of Penang Hill but it was enough for me to enjoy the coconut provided by the race organizer.

So, at the pavilion I refilled my water bottles again and had the juicy coconut to freshen up my throat. It was just too bad that the water station lacked of ice. Done with all those, it was the start of a steep 5km downhill section, before another 3km to CP7 at Gurney Drive roundabout again and the final 6km to the finish line in Esplanade. I think I had not much problems going downhill except that I felt some pain on the tips of my toes and was really scared that some of my toe nails would peel off, which I had never experienced before. Many times, I had to pause my run downhill, when I came across many familiar faces who were making their ways uphill. Nothing better that I could offer except some words of encouragement to keep their already-dampened spirit soar. Some asked me "how far/long to go..." which I could not lie and had to tell the truth that it would take quite some time to reach the top of Penang Hill but I assured them that they still have ample time to meet the race cut-off time of 18 hours. Met one runner after another on my way down, some of them were overtaken by me early in the race, but there was no sight of Khairul. It had me worried! The last thing I wanted to hear was that he DNF-ed and if he did, I would regret all my life for 'dumping' him at CP4. As I was about 2km from the main entrance, I tried to put up a smile on my face to other runners and kept encouraging them, my heart was beating furiously as Khairul hadn't 'appear' yet. But as I passed one bend, I saw the small statue moving uphill slowly and it was Khairul! I was relieved! I shouted his name, running towards him and as soon as he saw me, he laid on his butt, in the middle of the road. Such a drama! He didn't look that tired so I asked him what took him so long to reach at this point but I can't remember what his answer was. I told him what to expect from the climb and assured him that he was still very much in the race, well within the 18-hour cut-off and I asked him to take it easily so that he would make it to the finish line. We parted our ways and not long after that I reached the main entrance to Penang Hill and it was another just 9km or so to the finish line.

Going downhill in a brisk.
[photo by Yap Yue Teong]

I was so relieved to finally see Khairul again, knowing he was still 'alive' in the race...

I was back at CP7 in almost 14 hours and it was just some 6km or so with one hour before my target time of 15 hours. I remember one volunteer at CP7 said to me, "Good to have you back!" and it was one of the nicest thing to hear, knowing that I've conquered my fear of Penang Hill. It was a quick stop at CP7, refilling with just what I needed for the rest of the race. But it wasn't easy running the home run when the sun was already up in the sky (it was around 11am). I bumped into few 50km runners who were walking towards the finish line. I noticed some of them had problems walking - one appeared to be suffering from cramps while another was walking barefoot maybe due to blisters. I couldn't imagine how long have they been suffering and at the same time I was really thankful that my race has been all well - without problems such as cramps or blisters but just a little chaffing near the groin area. I walked more than I ran knowing the end is near and since I had ample time. But as I entered Lebuh Farquhar (where there is Penang Museum and Art Gallery), I braved myself to run all the way to the finish line (talk about finishing strong) and along the way I passed few more runners, one in the 100km category and the other three or four from the 50km category. It was not an easy ending altogether as we had to make a round around Fort Cornwallis and Esplanade Park before arriving at the finish line in front of the Penang Municipal Town Hall. That was easily 1km. Approaching the red carpet finish line, I heard people there (runners who arrived earlier, some people from general public and the volunteers) clapping as I inched closer to the finish line. Hands raised up, I completed the race in 14 hours, 46 minutes and 53 seconds (official time) in 20th position overall (18th Men). It was really satisfying and feeling accomplished after completing my eighth 100km race and although it wasn't the hardest race I've ever done, it was still hard in certain ways. 

Nothing beats the feeling of crossing the finish line of your race...
[photo by ET Tey]

Khairul came back about 2 hours and 15 minutes behind me but was well ahead of many other seasoned ultra marathoners and he accomplished his maiden 100km finish in a hard race where many had succumbed to the challenge. Well done buddy! and thank you for the training we had together and for the great pace in the first 50km.
From the official statistics released by the organizer, out of the total 227 who registered for the 100km challenge, only 86 finished and that is a lowly 37.8%. It proved how tough the race was or how not prepared the runners were, depends on how you interpret it. Overall, it was a very organized race - volunteers were great, friendly, helpful, hardworking; water/aid stations were superb and had all the necessary and useful stuffs - light foods, plenty of ice, bananas, instant noodles (although I didn't consume any), coffee, dates and lots of analgesic cream; great route - not all that easy but it was maybe once-in-a-lifetime experience to cover Penang Island on foot!; and the finisher's buckle was one-of-a-kind and maybe the first of such in ultra marathon events in this country. It was my personal highly-recommended event to all runners out there! and that shall wrap up my Penang 100km Challenge race report :-)

For full results of the 100km category, click here.
For my race details on Garmin Connect, click here.