Port Dickson International Triathlon 2017

This year, the Port Dickson International Triathlon 2017 was brought forward this year to 22 April 2017.

Unfortunately, it clashes with the same weekend as Penang International Triathlon and Duathlon 2017. So some of the friends have to split between the events depending what some have signed up for earlier.

I choose this event so I could just drive down first thing in the morning at 4am, pick up the race pack at 6am, setup and to get to the race on time at 7am.

It was my first time doing the Sprint triathlon event. Never have I tried the shorter distance and I must say it is really exciting to be racing at almost max heart rate throughout the race.

Completed the event with a time of 1:18, split of swim (750m) @ 12:33, bike (20km) @ 38.36, run (5km) @ 27:04. Ranked 11th in the age group and 45th overall.

Was a great race and would certainly want to do the sprint event again. Maybe to include the olympic distance the following day as back to back events.

See you next year 2018!

The rush at the race start

Sunset Triathlon 2016 - Putrajaya

The inaugural Sunset Triathlon 2016 is the first late evening (night) triathlon in the country. The event was held at the Kompleks Sukan Air Presint 6 in Putrajaya.

I initially planned the Port Dickson Triathlon to be the last triathlon event of the season for me. But this Sunset Triathlon was interesting to not give it one more for the year. Hence, extended the training further. However, didn't get much training in though as I had other activities and plans made. So I had to make the best of it.

Race start at 4:45pm. Early enough for a "safer" swim with some day light left. It was a little form especially during bike racking as the sun was shining full on. I think I got a little sunburn right there.

The start was a wave deep water start. Got to the front during the 3rd wave and started strong and kind of paced myself to a almost true 1.5km swim in the Putrajaya lake. The water felt "thick". Very dense and takes a lot more effort to swim through it (The next days, shoulders were hurting from the swim).

The transition was short and headed out on the bike in the usual 2016 Ironman 70.3 Putrajaya route which ended with a somewhat 2016 Powerman Duathlon exit back to the transition area. Managed to catch a few strong group in this draft legal race and manage to maintain a decent bike average speed. The 3T wheels work well as always keeping my rolling quick on the BMC TimeMachine.

Exited the transition really quick for the run. By now, it is already nightfall and much cooler. Started off with a pretty strong pace but slowly fell back to a more comfortable pace throughout. There was a 3 flights of stairs to climb in this run from the running path by the lake up the bridge and back to the lake.

Plenty of water stations along the way. Perhaps didn't need them all since it wasn't that hot but certainly good option to have.

Finished the race with a 2:57 in 24th (out of 107) place in my age group. Not my best timing but judging for the accurate distance, this would be my benchmark timing for this race.

Fueling strategy this race (wasn't quite sufficient as I was hungry at the end of the bike leg and wasn't enough water):

  Tea Time - 2 granola bars, 1/2 Clif Bar and electrolytes drink
  Before Swim - 1 Snickers bar and 1/2 a bottle of water
  Bike - 1 gel - 2 bottles water
  Run - 1 gel - water stations

Would certainly return again next year as I like the idea of accurate Olympic distance race to keep tab with the timing.

This ends this year of triathlon for me. A big run even coming up. Stay tuned.

Unique Penang International Triathlon and Duathlon 2016

The special thing about the Penang International Triathlon is that you have an extra 3km run leg and the many hills to cycle and climb for a triathlon with an Olympic distance plus. Plus because of the extra long run UPHILL run!


The event on April 17th, 2016 starts from the beach at Teluk Bahang with a 2 laps swim. It was indeed nice to see the famous Penang Chief Minister, Lim Guan Eng, flag off the race.

The first lap was full of punching and kicking and some fool even pulled my legs. I can tolerate the hitting of each other as that is accidental. But pulling?! 2nd lap was much clearer after I got past most of the Men's open guys which started 3 minutes ahead. Came out 20th in my age group out of 163.

Then you go into a transition and run 3km up the steep Teluk Bahang dam to the transition area right on top of the dam. The run and transition saw me lose 7 spots. Oh well, wasn't too disappointed as I sort of expected it.

Off on the bike I went. It was climb madness really got my thighs burning over time. And then the fast downhills and flats into town and a quick u-turn and back to a climb. The scenery was beautiful though and that was the best part of the ride. By the time I got done, I dropped to 39th spot.


Made 2 spots in the transition and off I ran. Tired but I ran. Back to that steep downhill into the Teluk Bahang town, with a loop and back up that same (OMG!) steep hill to the finishing line, crossing it at 4:05:26 with 59th place and 156th overall (total 434 participants).

Not too shabby as I was close to the 4 hour mark I was targeting, wish I was happy. Wonder if I should come back for this again next year to improve on my time and placing? It feels like one of those events whereby you been there, done that. But the rewards of the after race Penang food sure makes you want to come back for more!

*I did not take any of these pictures. All rights to the photos posted here belong to the rightful owner and photographers.

First Sepang Night Duathlon 2015

I never really wanted to do a Duathlon because I suck at running. And I don't get the benefit of the swim which I'm slightly above average.

But I have the Powerman duathlon (10-60-10) coming up next year in March and I definitely need to try this out, at least once. What's more, it is on the Sepang International Circuit itself and at night!

7th November came and here I am in the very first Sepang International Circuit Night Duathlon 2015. The distance cover is 5km run, 22km bike, 5km run.

The run segment is on the service raod around half of the track. That means we had to run 2 laps.


For the bike segment, it would be on the full course of the Sepang circuit, doing 4 laps of it.

The day was indeed a wet day. Running and biking in the rain. Felt soggy and wet through but what a way to rough it out in the cool night. The BMC performed well through the wet roads. Grip was fantastic in the Continental GP4000S II. Great tyre!

The lower regular SIC lighting were not great but we could see the track well. My front mounted lights helped.

The Youth hand Sports minister of Malaysia, Khairy Jamaluddin took part in the event too. He was close to me after the run leg but I made sure I dropped him during the bike leg and I never saw him close again as I continue to gain on fellow racers in front.

I manage to complete the SIC Duathlon in 22nd place (in class out of 56 participants) and 58th overall with a total time of  1:41:29 (27:23 run, 45:00 bike, 26:09 run).

Full results here.

Very pleased with my performance and kinda like the shorter distance. Looking forward to more of these events to come.

PDIT 2015 - Swim Bike Run Repeated!

They say to do it once is a dream. To do it again, and again and again is reality.

Here I am again in the Port Dickson International Triathlon 2015 at the Admiral Marina Cove Resort hotel in the this beach town in Negeri Sembilan on 11 October 2015. Coming back to where I did my first triathlon event. Last year I was hit with a really bad food poisoning a day before the race and was suffering throughout the race. Very disappointing then after all that training.

BMC all set

This year, I trained hard but didn't put in as much time as I wanted in the pool due to the hazy weather. And with the haze, trainings were limited to indoors but never underestimate the work one can do on the stationary bicycle, treadmill, free weights and weight machines.

I had a simple goal. To break the 3 hours for the Olympics distance of 1.5km swim, 40km cycle and 10km run. Seems easy for strong runners but I crap at running. Nonetheless, I trained with this in mind and focused on my weakness.

The swim leg was good. Got in, everything in order but indeed I felt the lack of swim training compared to last year but arms and shoulders were ok, thanks to the weights work. Caught up with the earlier groups too. Pull strong and kick less and got out the water including T1 at 33:10. It's a good feeling when you see tons of bicycles at T1.

Cycling was nice and most importantly, had to make sure my bike works fine throughout. A good service before and testing all component to make sure it works. Of course, did a long ride before the event just to ensure all systems is a go. Never change something last minute! Completed the 40km in 1:18:18, slower than I expected but I had that in mind to save for the run.

Came the run and it was much better than I did before. Felt more comfortable. Started to cramp up in the beginning but that slowly went away and I could maintain my pace doing a 1:07:06

Started in group 5 mins after gun

And indeed I met my goal by 1.5 minutes. You see, common to most runners, we get bored after a while and the pace slows down. I saw my watch on the last 2 kms and I was coming close to 3 hours. Picked up the pace and mathematically counted that if I maintained 6+ min/km, I will reach my goal. And I came in at 2:58:34!

I was told that the run distance may have been shorter. Some recorded 10km, some 8.5km. But not forgetting that the back part of the run was on beach sand. Quite challenging but at least it did not have the mangrove run like what we had last year!

Already set my goal for PDIT next year. Doing both Sprint the day before and Olympics the next day.

Now, looking forward to the next race. A sprint duathalon event. Stay tuned.

Official race results can be found here.

**Picture taken by various photographers and all rights belong to them respectively.

Try a Tri to Keep Tri-ing

It has always been my dream to be part of a triathlon. Ever since I saw friends taking part, I knew that was something I want to do at least once. 

Watching professional triathlete, Craig Alexander aka Crowie (3 times Ironman World Champion and 2 times 70.3 Ironman World Champion) and his journey to triathlon greatness really motivates me! The struggles he went through to achieve what he has tells your hear that whatever you set your mind to, you will make it eventually. And look around you, friends who do this all the time. You have to join in the game to self achievement.

 

After doing triathlon race once, the Olympic distance whereby you swim 1.5km, cycle 40km and run 10km, I got addicted and did it again and looks like more to come. 

Aiming for something bigger soon, probably a longer distance eg. 70.3 Ironman.

First Triathlon Event: Port Dickson International Triathlon 2014
Second Triathlon Event: Morib Triathlon 2014
Third Triathlon Event (relay-swim): Ironman Putrajaya 70.3  2015

“It’s not just about winning. It’s about doing all the little things, putting the processes in place for that positive outcome – and a good race day performance.“ - Craig Alexander

"To accomplish something extraordinary, one must have an extraordinary dream.”

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Posted by IRONMAN on Thursday, February 26, 2015