Saturday 17th January
Ride
Destination: PD
Distance: 186k
Intensity: IM training, moderate, endurance
Difficulty: Flat & some Rolling hills
Meet point: Mega Mall
Time: 06.30am
Brick Run
Location: Country Heights
Distance: 8.8k
Intensity: Hard - intervals
Difficulty: Rolling hills
Time: Immediately after ride
Sunday 18th January
Run
Destination: Pacesetters/Great Eastern 30k
Distance: 30k
Intensity: IM training, moderate with easy start and finish
Difficulty: Hilly
Meet point: Bukit Aman
Time: 05:30am
Friday, January 16, 2009
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4 comments:
I would like to learn some of the regular bike routes (with hills /rolling hills) that most triathletes train (e.g. perez, putrajaya etc). My concern is that I am a slow cyclist training for my first tri. Do you have a pack of slow cyclist that regularly join in your training where one could learn the routes and gradually build speed / endurance? Or are there maps published by cyclist on the net? Just to gauge, how fast does your team normally ride say on a flat course during training? (Avg Km/h). Thanks.
Hi Cheong,
I assume that you know KL fairly well. The Putrajaya route starts at Midvalley and then gets onto the new expressway to Putrajaya and goes out to the toll, turns rounds and comes straight back. It's 60km and so it doesn't really matter if you are slower than everyone else as there is no route finding involved. :) (I can't find mid-valley mind you...)
At the moment most people are starting to peak for Ironman Langkawi so routes are very long and I'd guess that speeds are 30km/h and upwards for 6 hours!
Chuck me an email oakley.denis @ gmail.com if I can help more
Hi Cheong,
Thanks for the feed back Denis - good advice. My additional thoughts are to just come and join us, most rides start at MegaMall or Hulu Langat.
We average a little over 30kph with the faster riders doing closer to 35 avarege but then waiting at designated points i.e. top of Perez etc... We try to keep it all together.
If even 30kph sounds a little much there is another Team Tri Hard group that tends to do similar routes but slower best person to liaise with there is Gane - let me know if you want his email address.
When I started riding and learning the routes back in 2000 I used to ride with Joo Ngan from his shop in Ampang, the group is very sociable, lovely guys and they ride at an average pace of about 27kph I reckon but again always wait for the slower riders. Let me know if you want me to put you in touch with them.
Hope this helps and I look forward to seeing you out there.
Hi Simon and Dennis,
Thanks for the feedback.
My avg speed is 24 - 27Km/h on mostly flat road with 1 to 2 short hills avail around my residence area. Distance ride thus far about 50Km i.e. no where within sight of you guys and it wont be fair for others to wait too long for me to catch up. I will work on getting my cycling better before obtaining the contacts to join TTH "slower" group. After doing the 30 H(ills) run over the weekend, I should have a pretty good idea on where to start on my hill training during weekends :-)
Dennis and Simon, all the best for the coming IM.
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