Langkawi here we come!!!!

I probably won't post now until after the race as we're leaving early in the morning. Training this week has been good so I'm more confident than I felt at the middle of last week. Still yakking up greenies you'll be happy to here - just less volume now.

I had a good hard 11k treadmill run last night and then a dress rehearsal bike(36k)/Run(6.25k) this morning - full kit, new trisuit (matches my shoes - oo!), disc back wheel, trispoke at the front, the works.

Feeling a bit stiff now, hopefully I haven't overdone it.

Wish me luck.

The Week that Wasn't (IM - 2 weeks to go)

It won't surprise you to know that after another stalled week the previous week but again banging in a big, long and fast weekend I woke up Monday morning feeling like death warmed up!

Monday to Friday Took no chances and just did not feel up to anything - Ugggg!

Saturday All the long rides in the bag so today was about an easy ride, smell the roses, listen to the birds, look at the trees. It was wonderful - I still finished 81k in 31+kph but it was effortless.

Sunday Same as yesterday, easy peasy, although we did choose Double Hill which in itself isn't easy. The pace was gentle and Sam and I even took a couple of walks in order for Harro to catch up. Strangely though it seemed harder than when I did it at the end of the 32k run last week - spooky. Afterwards I did the KL City Day run (3k) with Sid, Seb, Shilpa and my Mum and Dad.

I will try to put in a full weeks exercise next week albeit in taper mode and then what will be will be!

I haven't been on the scales for a couple of weeks really - not important now, what is important is getting to the start line healthy.

1 more week to go nothing much I can do now (except overdo it of course) - starting to think about race day clearly in my mind. I'm excited but relaxed - I've done too many of these races to expect a miracle race, I know the wheels will fall off at some point - it's just a case of managing the race as intelligently as possible to avoid that happening as long as possible - make sense?

Last year my plan was to have a solid swim, good bike and walk/run (as I had an injured foot before the race). This year I intend to race it from start to finish and see what happens (although I am under no illusions as per the previous paragraph)

More Tea Vicar?

From Stephen Fry's Twitpics - he comments "Incidentally, further to the subject of priests. Looks as if this church window needs replacing. X"

Will someone stop that clock from ticking...

Get this widget!

Very Cool but asking to be shot down?

Apparently this is a Canadian Helicopter in Afghanistan - amazing graphics but surely asking for trouble, wouldn't you say?

KL City Day Run - 22nd February 2009

(Once again a huge thank you to Tey for the photos)

We entered the boys in their first ever race, the KL City Day Run. We entered them in the 3k race but had to lie about their age as it was supposed to be for 7-10 year olds.

Unfortunately it started with a bit of a mix up. All the roads were blocked off and the police were particularly unhelpful in redirecting competitors to the starting area. Additionally the organisers started the race at 8:10 instead of 8:15.



Never mind, Shilpa, Grandma, Grandad, Sid, Seb and I all started off in pursuit of the pack (albeit about 10minutes after they'd gone). Fortunately the signage was pretty good so we followed the route without too much difficulty.








Sid loved being out in the front and was racing along until Grandad overtook him at which point he threw a tantrum and lay down in the middle of the footpath. Seb on the other hand ran and ran and ran, laughing all the way - well for the first 50 metres that is, at which point he said he didn't want to race any more and wanted to sit down.






The rest of the three k was an exercise in persuasion and coercion but the boys made it to the finish line much to the bafflement and confusion of the race officials - but the boys got their certificates and more importantly they got their Milo drink.








When asked if they would like me to buy them nice new running shoes and do another race in three weeks time they both emphatically said NO! The little darlings.

Here's the picture

Ironman Malaysia - Bike Route

I was reading on Sofian's blog that Adzim has figured out the new bike route - it's a good analysis with some wise words. I didn't follow all the road names but that's besides the point this is a very well written and useful overview.Read his analysis - CLICK HERE

Lance found his bike

Lance got his bike back and will be using it in the time trial of the Tour of California tomorrow. He said that he had another one made in the meantime - the only difference being that he added an inscription of "Ride it like you stole it" The boy's got a sense of humour!

So this is why you're fat!

I picked this off Stephen Fry's latest Twittering - http://thisiswhyyourefat.com/ Check out these photographs - lovely. Notice all the food is brown - yum yum.

Investigation

Police are investigating a case where the toilet seats were stolen from the local station; a spokesman said they had nothing to go on...!

Cyclist Aware Campaign

See how good your powers of observation are...(I bet you watch this twice)

Prepare to Roar...

This is VERY VERY funny! Being in the world of call centres and telemarketing it's particularly relevant to me but if you've EVER received an unwanted telemarketing call you're going to cry laughing listening to this - ENJOY...

Sonja'sTwitter Experiment: the results - week 5

My friend Sonja was there on Twitter when I signed up and she gave me some immediate pointers (and warnings) - it seems like she has really explored it's potential and here's what she has to say, click on the link to go to her blog and read the article - a very good read: -

blog.sonjajefferson.co.uk

Compression Gear

(Courtesy of Mohan the Great)

CLICK TO ENLARGE

I hate shopping!!!!!

Good one Sid, I know what you feel like and what a brilliant way to express yourself - a huge shopping mall tantrum -

Daddy Approves!

If you see a 40+ year old, western guy, similarly freaking out on the floor in MegaMall don't worry, it'll be me and I'm not having an epileptic fit but rather simulating Sid's rather effective rebellion.

The three boys looking gorgeous.

Sid has found and admirer!!!

Lance's Bike Stolen - It wasn't me!

A pic of the stolen tt bike. There is only one like it in the world therefore hard to pawn it off. Reward being offered.

The Week That Was - (IM - 3 weeks to go)

Mmmm, head cold again and moving too my chest I fear - this is a roller coaster! No good.

Monday Mr. Chan called me last week to tell me that there would be a tri training clinic in PD and that for the Ironman competitors he'd arrange a longer swim. A great opportunity to get an open water swim in and I like to support Mr. Chan's efforts whenever I can as he really does put a lot into the sport.

As usual his briefings were somewhat unorthodox but great fun and he arranged for what I reckon was a 4k swim for Ironman athletes which was really good of him considering the clinic was really aimed at Olympic Distance.

As for my swim - oh dear, I felt unbalanced, uncomfortable and no matter how much I tried to adjust my stroke I was pulling badly to the left - need to get this right before race day - but at least I know that this may be a problem so all in all it ended up being a very good and useful session. THANKS MR. CHAN.

Did my usual 50k turbo in the evening - does this do my head in or what!!!???!!!

Tuesday Morning 3+k interval swim - Mum and Dad swam too but pulled out early (about 174 laps early actually but they were there and it's a good start - maybe they'll be treading water at the start of Ironman next year - now there's a thought)

Tuesday through Friday This is getting ridiculous, sick as a dog again, could barely function at work - NO TRAINING and this was supposed to be my last hard week. Spent the week sweating at night without aircon to try to shake it.

Saturday Oh well I thought, start the 186k ride to PD and see how it goes. Yacking up lots of greenies but felt OK. Got to PD via Megamall averaging almost 36kph with little/no drafting. Still felt OK, stormed back against a headwind (which probably explains the speed going down) but still averaged over 34kph - SPOOKY AGAIN - didn't run afterwards as I was now expecting the inevitable melt down - It didn't come - read on...

Sunday I decided that I'd start the run with 32k in the back of my mind but I'd happily except a solid 21k. I set off with small quick steps and left the group behind straightaway. I had no agenda either to go fast or slow, long or very long. It just seemed right. I got to the Petronas turnaround a couple of minutes faster than last week, grabbed a drink and got back to the car park faster still. Before I knew it I was refueled and heading out for Double Hill - I wondered what the big deal was doing a 32k hilly run in high temperature and humidity - it seemed almost easy - Sorry, I'm not intending to show off but that's what it felt like. CRAZY.

I finished the run 7 minutes or so faster than last week and feeling on top of the world. There was easily another fast 10k in my legs too. BIZZARO.

I didn't lose any weight this week due to my increased "I'm ill" comfort eating and less exercise, never mind back on track now. Another real strange week - just hope I can come out of the big weekend fit and healthy for next week. Although the taper starts now.

2 more weeks to go and all the hard stuff done, dusted and in the bank.

How to Twitter: why the world is Twitter crazy

(Courtesy of Lucy Atkins and the Telegraph)

Simon says: - "I recently came across Twitter when it was reported that the Twitter network was discussing the Hudson River plane landing and viewing photograph's of it literally seconds after it happened and more than an hour before any of the major news networks reported it. I have signed up and get regular updates straight from the mobile of his highness Lance Armstrong - very cool.

I'm only beginning to scratch the surface and yes it's already driving me potty but less so than Facebook - It is the world's fastest growing website and looks like it's not only here to stay but likely to be a major influence on business and personal society for a longtime to come.

An advantage in the UK is that updates are sent to your phone - this is not the case in Malaysia yet but I have no doubt that it will come. Check out this article - sign-up it's dead simple and then make up your own mind - you can find me on twitter as Tritwins"

Twitter is taking the world by storm, leaving Facebook and email in its wake. We examine how the micro-blogging site is helping users in their personal and professional lives.

Are you tweeting yet? If not, you probably will be soon. Thanks to the public enthusiasm of several celebrity twitterers, this new mode of communication has suddenly become a national craze. Just as we once rushed to open email accounts or buy mobile phones, now we are signing up to Twitter at a fearsome rate.

One-to-one communication is officially passé. Instead, it is suddenly essential to tell your friends, family, business contacts and even thousands of complete strangers what you are doing or thinking at every hour of the day or night.

TV host Jonathan Ross and actor Stephen Fry are both keen twitterers. They discussed the joys of tweeting (the correct verb, according to a recent discussion on Twitter) on Ross’s recent comeback show, where Ross also recommended it to Hollywood star Tom Cruise, who might just start. Comedian Russell Brand and chef Jamie Oliver have recently signed up. Barack Obama famously tweeted throughout his campaign. John Cleese is a regular. Even Britney Spears is at it. But what exactly is Twitter? And should we care?

According to web experts, this so-called “micro-blogging service” is the new Facebook. Facebook, in case you missed it, was (until Twitter happened) the new email; a social networking website on which you talk to friends, put up pictures and, increasingly, advance your career. But now the world is tweeting. Recent figures show a 974 per cent increase in Twitter traffic over the past year, shooting the website from the 2,953rd most visited site among UK users to the 291st most visited by mid-January this year. Industry analysts say that more than 2.25 million “tweets” – Twitter messages – are now posted every day worldwide.

The good news for technophobes is that basic tweeting is so simple a child could do it. You log onto Twitter.com, create a “profile” – your picture, plus a few words – then start posting “tweets”. Tweets differ from emails in two ways: they are public – anyone on Twitter can find and read them – and they are always short: a maximum of 140 characters long. Other Twitterers choose to “follow” your tweets and you, in turn, decide to follow theirs. This way, you can find out, for instance, that your friend is on a ski lift and your colleague needs feedback on a product idea. (Tweets can contain links to other websites, documents or pictures.)

See full article by clicking here - it makes interesting reading.

The Great Man Himself

As reported recently our one and only Tey finished the Hong Kong Marathon in 4:43:57. Tey is responsible for the vast majority of "our" photos when we're doing a race so it's great to see him on the other side of the camera and especially so after completing an awesome run. WELL DONE Tey.

Japanese Human Art - Why is my girlfriend mad?

Very Cool

New Bike and Run Course for Ironman Malaysia

The run course is now a five lap course which seems very doable and takes out what I always think is difficult exposed and comparatively steep section of the run out. 5 laps may make us a little dizzy though.

CLICK TO ENLARGE












As for the bike - what a nightmare this is going to be - there one big loop of 55k and then three small loops of 37.5k and then a 9k stretch home. It's not clear whether the 55k includes the small loop or not - i.e. in effect 3 small loops or 4 smalls with the 4th loop being part of the 55k???????????!!!!!

I know I'm not making myself very clear and that is my point, it's confusing - there are going to be a lot of people who finish the bike having only done 142.5k and some having done 217.5k - mark my words - it's a recipe for disaster. I'll have done this race 9 times out of 10 and I can honestly say that last years bike course was the best yet - they have actually changed it 7 times now.

Did I mention it is going to be a disaster? If anyone from the race organisers are reading this I suggest you think twice before inflicting this on us and yourselves.

CLICK TO ENLARGE

For Sale - Trisuits from USA Hannulink

SOLD

I've just received delivery of two trisuits from the States. They're made by the US company Hannulink. I have one red and one blue, both MEDIUM, brand new, in the bag with tags.

They retail at US$119.90 but I am selling them for just RM210. Email me on simoncross@promarkstrategies.com if you're interested.

Ironman 70.3 - Putajaya, Malaysia 2009

(Courtesy of Randy)

Simon says: - "Sadly I won't be there as I will be just about to tackle the Alpe d'Huez Long Course Triathlon in France 0o err!"

World Triathlon Corporation continues its expansion of the Ironman 70.3 Series. The two additions to the 2009 Ironman 70.3 Event Calendar are Ironman 70.3 Putrajaya and Cobra Ironman 70.3 Philippines. Further establishing its presence in Asia, the event series now includes 33 global races. Both events will serve as official qualifiers for the 2009 Foster Grant Ironman World Championship 70.3 taking place on November 14in Clearwater, FL.

Regarded as the “Intelligent Garden City,” Putrajaya will play host to the inaugural event on July 26, 2009. Ironman 70.3 Putrajaya will lead athletes on a scenic course in and around the new capital city, one that sits among lush landscaping. With a one-loop lake swim, a flat bike course and a picturesque run, participants will experience many of the area’s historical attractions.

"The Castle" (finished, for now)

As some of you will remember I began building what has become known as "The Castle" in somewhat of a rush, a few days before Christmas. The intention was to have the tower/sandpit structure completed by Christmas morning and the swing and slide finished by the boys birthday one week later (The Christmas deadline was made but the rest was eventually finished in early February - sorry boys but hopefully it was worth waiting for).

As with all such things it turned out to be somewhat of a monster project which has taken conservatively 100+ hours to complete (probably closer to 200 hours). I built it from scratch with the wood from the lumber yard and have worked on it night and day. Every inch of it has 3 coats of varnish which was the real time burner but hopefully that means it will last.

I designed it in a modular format so that it could be extended i.e. swings and slide but this process can go on and on - I already have plans for additional climbing bars, climbing ropes, assault nets and a fireman's pole - but hey, I'm taking a rest for a while.

Here are some photos from inception to completion (the only thing I didn't make was the yellow canopy to keep the sun/rain off the sand.

As with all great projects they begin with an idea and a trip down to "Toys R Us for Dads" - The timber yard.

The construction begins in earnest just a few days before Christmas - many a night until 2 and 3 a.m. were spent racing against the deadline.

The pool terrace became a bit of a building site.

In fact it became a lot of a building site!

Here I am on Christmas morning as proud as punch with the boys playing in the sand pit - it kept their interest for most of 5 minutes!!!

When Shilpa and the boys were away in India "Phase Two" was launched - there was a very tight deadline but the roof was completed together with the swing set before they returned.

Sid ran outside, saw it and his great big eyes sparkled at seeing the new addition - he looked directly at me and said, as only a child could, "There's no slide" and promptly refused to play on the swings because there was no accompanying slide - oh well ay!

On the 6th of February Mum and Dad arrived from a very snowy England with a big green "boat" or that's what Sid and Seb were told it was. As soon as they were off to bed I spent the evening rejigging the saftey fence and fitted the slide ready for their amazement in the morning.

And YES, at last they were happy with Daddy's efforts.

A big thank you to Mum and Dad as the trials and tribulations they went through getting the slide here are now legendary - THANKS.

The finishing touch was the addition of a canopy to keep the sand dry when it rains and keep the sun off the boys when it's too hot.

Job done - further extensions are on the drawing board but that's it for now.

The Week That Was - (IM - 4 weeks to go)

OK, not totally healthy start to the week but certainly better than things have been and a miracle Sunday run last week left me with loads of confidence and not to much snot and phlegm to worry about.

Monday First swim in almost two weeks - 3k of sets - could tell I've missed training but all in all pretty happy.

Did a 50k interval turbo while watching "Slumdog Millionaire" with Shilpa - very cool movie, bits were pretty harrowing (and all the slum stuff was 100% as it is according to Shilpa) - a very different movie from the usual over-produced Hollywood conveyor belt stuff and well deserved of several Oscars in my humble opinion.

Tuesday Kicked off with a slightly tougher 3+k interval swim this morning. Felt OK. Tuesday night treadmill session - blitzed a 17+k interval session - SWEET!

Wednesday 80k ride before work and for the first time it didn't intimidate me, on the contrary, I really enjoyed it for the first time. Nailed it 11 minutes faster than my previous best. The 12.5k run that came next was also a blinder, 2 minutes faster than my previous best - looks like I'm getting "better" health-wise and fitness-wise.

Wednesday night Rubbish swim but still knocked out 3.8k with the group session - onwards and upwards.

Thursday Another 3.7k swim in the morning that went pretty well followed by my nightmare Thursday night 9k run. I always really struggle with this one for some reason, it's an easy run but I'm always flat and shattered. Fortunately Shilpa ran the first 6k with me and I struggled alone around the rest of it.

Friday Turbo session this morning - Mum and Dad arriving this afternoon so no excuses had to put it in - not too bad but tough tough tough

Saturday Up at 5:00a.m. and on the bike by 5:30 again. Met the group at MegaMall at 6:30 and then headed for the tough Morib loop - thought it would be 210k but we went a different way from previous outings and it ended up being 192k - flat and not windy as expected - fast though - great session. Knocked out an intense 8.8k run afterwards - intervals just to make it harder. LOVELY.

Sunday A 32k run was scheduled again although I gave myself permission to cut it short if necessary. I intended to go out slow and see what happened. What happened was a surprise - started chatting to Hayley and before I knew it we were hacking along at an awesome pace and the same on the way back. Hayley then hung in with Emma while I continued at a blistering pace (for me anyway) got to the car park, quick bottle of water and a gel and then back out for Double Hill; with Don just to keep me honest. Needless to say Don eased away from me but I felt good and finished up feeling very comfortable - AMAZINGLY 15 minutes faster than last week!!! Two miracle runs, two weeks in a row.

I've dropped another Kg so all on track there. A real solid week but can you believe it I can feel a cold coming on again!!!

3 more weeks to go and just 7 days of "full-on" misery before the taper starts.

I need a push

(Courtesy of Sam)

Simon Says: - "This even made my Mum and Dad laugh so it must be funny"

Rodney and his wife Wilma are woken-up at 3 o'clock one Saturday morning by a loud pounding on the door. Rodney gets up and goes to the door where he sees a drunken stranger, standing in the pouring rain.

"Give us a push" says the swaying stranger.
"Not a chance," says the husband, "It is three o'clock in the morning."
He slams the door and returns to bed.

"Who was that?" asked his wife.
"Just some drunk guy asking for a push," he answers.
"Did you help him?" Wilma asks.
"No. I did not. It is three o'clock in the morning and it is pouring with rain outside.

His wife said, "Don't you remember about three months ago when we broke down and those two guys helped us? I think you should help him, and you should be ashamed of yourself.

Rodney does as he is told, gets dressed and goes out into the pouring rain. He calls out into the dark, "Hello! Are you still there?" "Yes,"
comes back the answer.

"Do you still need a push?" calls out Rodney.
"Yes. Please." comes the reply from the darkness.

"Where are you?" asks Rodney.






"OVER HERE ON THE SWING," replies the drunk.

Tri Training Clinic - Monday 9th February

I got a call from Mr. Chan yesterday - there will be a tri training clinic at Admiral Marina in Port Dickson on Monday (it's a holiday in case you didn't know).

Kick off is 7:45am - for all those in the midst of Ironman training Mr. Chan will build in some extra swimming if that is the desired format.

All are welcome, there is no cost so there should be no excuses.

My experience of these PD clinics is always hugely positive, great fun, great camaraderie and a tremendously good work out.

Belgian cyclist Nolf found dead

(Courtesy of the Telegrapgh)

Belgian cyclist Frederiek Nolf has died in his sleep only hours after riding the fourth stage of the Tour of Qatar.

The 21-year-old was a member of the Topsport Vlaanderen-Mercator team, which has now pulled out of the event.

"Our thoughts are with Frederiek's family, his girlfriend and his mates," said a team statement.

As a mark of respect, Thursday's fifth stage has been shortened to 40km and neutralised, meaning that it will not be contested by the riders.

Nolf turned professional in 2008 and the Tour of Qatar was his first race of the new season. He finished 90th in Wednesday's 141-kilometre stage four to Madinat Al Shamal, which Cavendish won.

The cause of death is not yet known, but team manager Christophe Sercu said he was not aware of Nolf having any health problems.

Simon says: - "I'm sure you'll all join with me in conveying our collective condolences to his family. Such a tragic loss and seemingly inexplicable at this stage. Terrible.

Great respect to the tour and his fellow cyclists, there's not many sports where the next race/game would effectively be ridden/played in a fallen colleagues honour and a neutral result recorded".

Broken Treadmill in Pictures

For those of you who had a chuckle at my expense regarding Shilpa's treadmill breaking in half after I had a little spin on it - here are the pictures.

Invasion of the Sellotape Men

(Courtesy of Sian)

Check these chaps out, all made of Sellotape - very cool. (CLICK ON PHOTO TO ENLARGE)