Sarawak International Triathlon 2008

It’s almost been a month since I did my first ever triathlon at the Sarawak International Triathlon. I think it’s about time I post something on the experience and some pictures of the event.

Since it was going to be my first ever triathlon, I thought I would just do the sprint distance, just to get the feel of it. But I found out that the sprint event would be on a Saturday, and the earliest I could be in Miri was late in the afternoon. So what the heck, I’ll just try the Olympic Distance. It can’t be that hard.

Events:

21^st June 2008 – Sprint Distance (750m open water swim, 20k bike & 5k run)

22^nd June 2008 – Olympic Distance (1,500m open water swim, 40k bike & 10k run)

Only arrived in Miri around 8 pm, it was a good thing that the missus came in the morning with the family to do some shopping. So she managed to register and get my stuff sorted for the race on Sunday. However, she was too lazy to join the race briefing that afternoon. I don’t really blame her though, why would she wanna be in a room with people talking about bib number, body marking, drafting rules and so on…

The official hotel

I was a bit lost that evening, didn’t really know the details for the race the next day. But did manage to get some info from the concierge and got directions to the swim start. (Race to start at 7.45am and body marking at 6.30am)

Woke up around 5ish and did my normal pre-race ritual (drink water, sit-down session, power bar, sit-down session, drink water, pray and so on..) Kept looking out the window to check out other triathletes and making sure that I was not late. Biasalah pre race jitters.

Was expecting the missus would come down to the start with me and take some photos, but she was sound asleep, so left her a msg telling her my expected time at the transitions for each leg.Arrived at the swim start (at a marina next to the hotel) and saw a lot of people warming up, running and cycling. Most of them have already set-up their bikes and gears. I was a bit late. Seeing all these people with their tri-suits on and their fancy bikes, made me even more nervous and questioning myself for being here. I don’t belong here. I’m a runner and venturing into a new territory.

It would have been nice if I had some friends joining me for this race, but they were all tied up with the Pesta Sukan Kebangsaan in Brunei.

all set

Managed to drag my bike and myself to the transition area, set-up my bike and stuff and got myself marked. Felt cool with number markings on my arms and legs, felt ready to race. Did some warm ups and saw some people swimming. Since I’ve never trained in open seawater, decided to check it out and get myself wet. The water was horrible, murky, cant see a thing in the water and water kept on coming inside my goggles, and padih mata.

gambar sendiri

where we swam

At the Start, everyone had to jump in the water and trade water for a bit till they set us off. I started off at the back taking my time by doing breaststroke, it was a bit hectic up front as I expected. Didn’t wanna get slapped or kicked by the other swimmers.

My plan was to alternate between doing front crawl and breaststroke, but I ended u doing more breaststroke, as every time I did front crawl I kept on going the wrong way. It’s different from swimming in a pool where you can guide yourself by following the lines on the pool floor.

Managed to reach the u-turn in around 22 minutes and felt so happy as I’m half way into the swim and if I can just maintained this, I would complete this leg in less than 50 minutes. Everything was going as planned until about 400m to the finish, got a cramp on my left leg. I was so worried that I might not be able to finish the swim. So I slowed down and swam with just a leg for a few minutes till it got better. What a relief.

Walked out of the water, exhausted, but happy and relieved, and slowly walked towards my bike. Did passed through the shower and tried to cleaned myself a bit, the seawater was yucky. Didn’t wanna bike and run with the stench. Even my sports watch died from the swim.

Took my time at the transition, putting on my cycling top, helmet and bike shoes. I would have save a lot of time if I wore a tri suit, but since it’s my first time, decided just to wear a tri pants and take it slow and easy. I was being extra careful at the transition, as I didn’t wanna get penalise for some small mistakes.

I wasn’t so worried about the bike leg, as long as I can ingkul, I should be fine. As I’m still new at cycling, I was just hoping to complete it in under 1 hr 30 mins. A few cyclists did overtake take me though, but I did manage to overtake a few cyclist back. Felt good overtaking people, especially the ones with high tech bikes. Hehe…

Overall, the route was flat with just one very steep and long hill. I did not get a chance to do some hill training before the race, so was a bit scared that i might have to walk. It was hard, but i was surprised that i could bike up the hill and overtake a few cyclists on the way up. My hill training runs must have help.

a fast Malaysian triathlete (sponsored by Powerbar)

On the way back to the transition, passed a lot of people already in their run leg and most of them look exhausted, I knew this would be my chance to catch up. It’s a good thing I’ve done a couple of brick training (bike-run) before, coz this transition is usually the hardest as you are using different muscles for cycling and running. People usually get leg cramps during this leg if you’re not used to it.

Managed to overtake quite a number of people on this leg, but I was being careful not to go too fast, don’t wanna get a cramp at this stage. Obviously it was the most tiring leg but I really enjoyed it.

the missus didn't recognised me (she said everyone looks the same, wearing tights n shades)

was too fast for her

kira macho lah

happy nak sampai dah

The run leg felt short as i managed to do it in around 42 mins. I was initially aiming for around 50 mins, so i was saving some energy as i thought i would be running for longer, but it turned out to be faster when i saw the finishing area and still had some power left. I think I could have done it faster.

felt so good (Total Time: 2 hrs 44 mins 22 secs)

free powerbar towel

the other bruneian (veteran - bike power)

After crossing the finish line, I was just surprised that i didn't really feel that exhausted and aching as i expected I would be after going through all that, compared to after doing a Marathon. Coz for me, after crossing the finish line at a marathon, i would be aching so much and wouldn't be able to walk properly.. It's probably because in a triathlon, you work your whole body, instead of being on your feet the whole time and pounding the road.

Overall, it was an extremely good experience...The feeling of crossing the finish line after swimming, cycling, running and all the pain that came with it, I can't really describe it. All I can say is that it felt "good". No wonder people are hooked to this sport.

I can't wait for my next triathlon.....

officially a Triathlete

Click here for offcial results and here for more pictures

Week 3

I did not manage to do any swim training last week, so decided to start the week off with a swim workout.

Since I only have a dollar on me today, I just had to settle for the old swimming pool. I haven’t been going to this pool for quite awhile as there’s only 1 pool and it’s always packed with kids. But as it was lunch time, the place was empty.

Sometimes its nice to have the pool all to myself, i can swim without someone blocking my way or being kick. But once in a while i do get paranoid and scared swimming alone in the pool. What if there's a shark or crocodile or some monster in the pool with me... sounds crazy right.. but if you're all alone swimming, these thoughts will surely come to mind.

Empty pool (any monster??)

Men's Changing Area (no shower curtain)

Good thing no one was around

Jaga Ka-bersehan (classic)

Today's workout:

SWIM

Time: 12.45 pm

Type: Easy - 100 B / 300 F / 100 B / 300 F / 100 B / 400 F

Duration: Around 45 mins

Distance: 1,300 m

Venue: Old Swimming Pool

RUN

Time: 5.15 pm

Type: Easy

Duration: 1 hr 20 mins

Distance: 14.34 km

Route: Around Stadium

Week 2 - Running

Haven't really been concentrating on my running for the last few weeks and with less than a month till the Brunei Half marathon, decided to hit the road and do more miles.

Had a good running week with a combination of easy, hill sprints and long run. A couple of days after the doing the sprint session, my legs were heavy and stiff.. even doing 'easy run' was hard. Thats what i get for not doing sprint/speed sessions. But as they say "no pain, no gain". So hopefully next week would be better.

The long run on Satruday was hard and fast with almost 10 hills which include a very very steep hill (MFA) and a very very long hill (Mabohai). Oh ya, we had to go pass the Sg. Akar landfill waste site (not for the weak - had a few runners who threw up). Didnt bring any water for the run as we planned to go easy, but i was wrong. Never should have trusted them. Was running on empty for the last 20 mins.

Got invited by my mate Bahar to join him and his crew for a ride. Met up at 6.30 am and instantly felt like ugly duckling, all of them had shiny new high tech carbon bikes and i was using my kapchai road bike, an alloy frame second hand bike i bought from someone which i think i paid too much.... oh well.. Overall, it was a good ride, i think they were being nice to me and just maintained a steady pace. Might join them again on Tuesday for a hill session.

This week training:

MONDAY:
RUN
Time: 5.33 pm
Type: Easy
Duration: 1 hr 15 mins
Distance: 13.64 km
Route: Around Stadium

TUESDAY:
RUN
Time: 5.30 pm
Type: Hill Sprints
Duration: na
Distance: na
Route: Near Stadium

WEDNESDAY:
RUN
Time: 5.40 pm
Type: Steady
Duration: 1 hr 25 mins
Distance: Around 17 km (weak GPS signal)
Route: Manggis – Stadium - Berakas

THURSDAY:
REST

FRIDAY:
RUN
Time: 7.24 am
Type: Easy
Duration: 1 hr
Distance: 12 km
Route: Manggis – Stadium - Berakas

SATURDAY:
RUN
Time: 5.30 pm
Type: Hard / Race Pace
Duration: 1 hr 32 mins
Distance: 18.86 km
Route: Stadium – Subok - Mabohai

SUNDAY:
BIKE
Time: 6.30 am
Type: Steady
Duration: na
Distance: Around 50 km
Route: Sg. Akar – Jerudong - Berakas

Week 1 - Saturday

Its been a very busy week, i've got two weddings to help out with and attend. So need to really utilize any free time i've got between all the functions.

I usually do my runs early in the morning when i know i've got a busy day ahead, but for the last two weeks i can't seem to get out of bed early. It's probably because that i'm on leave, i think i can work out later in the day, where in fact i've got other things to deal with. I hope i'll get back into my normal routine once i start work on Monday... 

Ooohh NOooooo... monday.. work...  why?????

SWIM

Time: 11.15 am
Type: Warm-up 100 m (breaststroke) and 1,500 (front crawl) with breaks.
Duration: Around 40 mins (need to get a watch for swimming)
Distance: 1,600 m

Venue: National Swimming Pool

Remarks: Trying to learn to come up for air after 3 strokes.. not easy... need to find and get a swimming coach

RUN

Time: 6.48 pm
Type: Tempo / Hard
Duration: 40 mins
Distance: 8.63 km
Route: Manggis - Serusop

Week 1 - Friday

The plan was to do an out and back ride from Manggis to Empire, but it started to rain heavily when i reached the DST HQ building, so had to turn back. I've never cycled in the rain, so it was a good experience. It was nice and refreshing, with a few freezing moments.

I would have just continued my ride as planned, but i had my fon in my back pocket. The missus would kill me if i get it soaked and ruined. It was a birthdat gift from her. Why did i bring my fon with me? For emergencies, just in case i get a flat tyre and can't get it changed by the road side. 

I planned to do around 40 km, and if i headed back straight home from DST, it would probably be just around 30 km. So decided to go into Rimba just to get some mileage before heading back home through the stadium. 

Overall i was a good ride, except for the rain and that i had to stop by at some bushes in Rimba to take a leek. This is a normal occurrence for me when i'm out running, where i can just run into the bushes without people seeing and do my business . But with a bike, its quite troublesome to drag your bike in with you. Kalau ditinggalkan di tepi jalan, karang macam cerita Do Re Mi, kana bawa lari.....

BIKE

Time: 7 am
Type: Steady
Duration: 1 hr 30 mins
Distance: 43.8 km
Route: Manggis - DST - Rimba - Stadium

Week 1 -Thursday

Run

Time: 7.39 am
Type: Steady
Duration: 55 mins
Distance: 11.25 km
Route: Manggis - Stadium - Berakas

Week 1 - Wednesday

The plan was to do a long run early in the morning with my sifu Sefli and go cycling in the afternoon. But, due heavy rain in the morning, had to postpone our run to the afternoon and cancelled my bike ride. Did not manage to do a long run as I started my run quite late.

RUN

Time: 5.50 pm
Type: Steady
Duration: 1 hr 10 mins
Distance: 13.82 km
Route: Around Stadium

Week 1 - cont.

SWIM

Time: 10 am
Type: 200 m x 4 (front crawl) with 100 m (breaststroke) in between rep
Duration: Around 40 mins
Distance: 1,200 m
Venue: Old Swimming Pool, Anggerek Desa

RUN

Time: 5.30 pm
Type: Easy
Duration: 1 hr
Distance: 11.76 km
Route: Around Stadium