Putting an end to season 2011

With the promise of so many fun races to do in the month of December (Tour of Poyang Lake, Tour of Lombok, 80km road race in JB and Penang race), i ended up doing none. Like always, I will start to look forward to the new and exciting season 2012 that awaits, of course, with my new team... DB2-Bikelabz!

2011 has been another year without any breakthrough. I tried hard, but never really made any impression, and maybe I was never really good enough. Compared to 2010, 2011 was much better in a way i felt stronger and more confident of getting some decent results going into a race. I also had a good team around me and felt that the team was much more organised after the inclusion of Robert Meek, who managed to bring in with us his experience from the past. But maybe the other teams were just much bigger and stronger than ours. So let's just give it to them! They were probably under more pressure than us to perform anyway...

Sepand F1 Circuit Race

Tanglin Halt Criterium

Again, I did not manage to clock in a lot of race mileage this year, only 8 races the whole year round. The first race of the year was at Sepang F1 circuit. It was a really hard race with Terenganu Pro Asia team taking control and eventually winning the race. I finished with the pack at 38th place. It was a good race leading up to OCBC Cycle Singapore 60km Super Challenge. I was feeling really strong for the race but only came in at a lowly 24th. There were some tactical errors made in that race and also the technical course and uncertain route leading the the finish made it hard. After the OCBC race, I kind of toned down my training a little with the National Championship during June in mind. So the Tanglin Halt criterium wasn't so much a priority. I was not in my best shape for that race and also it was quite a tough one. Came in 32th at the tail end of the peloton. Then was time to focus on my main goal of the year after my semester exams. I went for a week break early May in HK with my bike just to get in some miles. When i came back, it was 1.5months of full focus leading up to the National Championship. I was able to get some quality training as well as rest. As a result, I felt really great. My fitness and form were there. Everything i did to peak for this race was more or less right. I must say i was disappointed with my ITT results coming in 14th (9th Singaporean). But then again I was never really a good time trialist and everyone who placed in front of me was on a TT bike, except for the winner Lee Rodgers who is a TT monster. As for road race, I got exactly the same results as my ITT the previous day, 14th (9th Singaporean)! Cycling is a funny sport where sometimes your performance during the race does not quite match your results on paper. I was congratulated by some after the race and that gave me encouragement and assurance. Though I did not get the results I was hoping for, I managed to achieve what i set out to do, by getting into the break in the final few laps.

National Time Trial Championships

National Road Championships

National Road Championships

In the break with Junaidi (OCBC) in the final 5 laps

I managed to carry my form from National Champs into the second half of the year, where we only did 3 races. In the Changi mass start, I came in 12th. I feel top 5 was achievable in this race. The team did very well to close any breaks, credits to Francis Robert and Amos. But I felt i needed someone to get me into a good position in the final lap. I was spending way too much energy moving to the front and fighting for position that I didn't have much left in the final sprint. Next race was the Cameron KOM. Prior to that i did lots of hill intervals and was also feeling good for the race. Last year I got dropped on the first steep climb and I was determined not to get dropped again this year. And I didn't! I started the climb around 40-50th position (very bad positioning!), and had to slowly crawl my way up to the first group. Im very happy that I managed to stay with the first pack after the steep climb, but I had spent too much energy in trying to do so. And after another 5km of climbing, I got dropped from the pack and was reduced to riding alone till the next big group came by. I finished 22th. Not too bad i guess considering I don't train in the mountains! I believe I have the potential to climb very well if I have the chance to ride more in the mountains. The last race of 2011 was also a big one, Tour de Bintan. I was hoping to get some decent results with many international teams taking part. However, It turned out to be a disastrous race (read my previous race reports). I was burnt out towards the end of the year with my heavy workload and found it hard to sustain my fitness since National Champs. Sad that I had to end my 2011 racing season like that.

Changi Mass Start

Changi sprint finsh

Cameron KOM

Tour de Bintan Stage 1 sprint finish

Stage 2

Without much improvement with the team this year, I have decided to leave. I know next year there might be a high chance racing in UCI races with the disband of Fuji-Cyclingtime.com and the help of Tjarco Cuppens for race invitations. It is funny how I've been so patient and fought so hard for a spot the past 3 years, just to let it go now that the chance has presented itself. And it seems that the new riders joining the team is going to benefit from our hardwork. But it is okay with me, since I have made up my mind I shall not look back. I'll have no regrets whatever happens from now on. I believe I have made a right choice by choosing DB2-Bikelabz. They have been around for a while now and always looks threatening during races and rides. And so far, I am very happy with the team. Everyone is very motivated and committed. They are very serious about training and development. And I think this is the kind of environment that will produce great athletes. I really believe with Bikelabz, I will reach my next level of riding. It is only been a week and i can feel the spirit in the team, and i believe we will work well together as a team next year! I am very excited to race with Bikelabz in 2012!

Training Tips #6: When enough is enough!

Often you go out for a training ride planning to do intervals. But how do you know how many sets of intervals you should be doing? How many sets should you be pushing yourself to gain the most benefits? Or when is it enough to call it a day when another set of intervals won't give you anymore gain?

Below is a rough guideline that will help you decide when enough is enough:

Intervals                      Average Drop in Power
20 mins                       3 - 5%
10 mins                       4 - 6%
5 mins                         5 - 7%
3 mins                         8 - 9%
2 mins                         10 - 12%
1 min                           10 - 12%
30 secs                        12 - 15%
15 secs                        Peak power drops by 15 -20%

Taking note that the percentage drop in average watts is based on the number of watts achieved in the third set of intervals. Since we are assumed to be fresher when we begin doing our intervals, we throw out the first 2 sets of readings and take the third set as the reference instead.

The reason we should stop our interval workout when we hit the average drop in power shown in the guidelines is because we are no longer training intensely enough to elicit enough stress to cause a training improvement or adaptation. Therefore, it is advisable to stop your workout and try again another day as any amount of intervals you do thereafter will not be beneficial in any way.

Likewise, after doing what you set out to do but realised that your average power did not drop above what is stated in the guidelines, that means you could have done more intervals to gain even more training adaptation! Therefore, with the use of a power meter, you are able to figure out the optimal number of training intervals for each workout.


"Train just enough for success" - Joe Friel


Hunter Allen and Andrew Coggan (2010). Training and Racing With A Power Meter. Colorado: VeloPress.

Training Tips #5: Finding Your Strengths and Weaknesses

Power Profile

In cycling, there are different specializations such all rounders, sprinters, climbers or time trialists. It is important to know what kind of rider you are and what kind of races you will most probably excel in, i.e your strengths and weaknesses. Sometimes, what kind of rider you think you are and what kind of rider you really are in reality can be totally different. You'll be surprised! Therefore, with the help of power meter, power profile chart and some testing, you will be able to create a "power profile" of your strengths and weaknesses.

Top half of the chart

The picture above shows only the top half of the chart. These are the typical power profile range for the pro-cyclists. The chart is expressed in terms of power to weight ratio (taking your average power (watts) in the duration over your weight (kg)). If your power profile lies within the range shown in the picture, you are probably capable, or on your way, to signing a pro contract with one of the pro teams!

An all rounder will have a power profile that is generally horizontal across all plots. A sprinter will typically have a distinctly downward sloping plot. A time trialist/climber/steady-state rider will have a distinctly upward sloping plot. And a pursuiter will have a sharply inverted V pattern (an all rounder who hasn't focused on raising his LT may exhibit the same pattern).


Fatigue Profile

Knowing your power profile, unfortunately, does not tell you the whole picture. It only tells you that you are a sprinter. But what kind of sprinter are you? A sprinter that has a snap that no one can beat you in the final 100m dash to the line? Or a sprinter that goes from 350m out and goes so fast that no one could catch you?

To do that, we will expand the range of each physiological training area. For example, at level 7 (Neuromuscular Power), instead of just the best 5 secs, we also find out the best for 10 secs and 20 secs as well. Same goes for the other levels. They can be summarised below:

• Neuromuscular Power (5secs, 10secs, 20secs)
• Anaerobic Capacity (30secs, 1min, 2min)
• VO2 Max (3mins, 5mins, 8mins)
• Lactate Threshold (20mins, 60mins, 90mins)

You will be able to determine your fatigue resistance for each level by comparing against the "Fatigue Profile Guidelines".

By discovering whether you have a well-below-average, below-average, average, above-average or well-above-average fatigue resistance, not only can you determine which races might be suited for you and where you might need to focus on improving, it is also crucial when it comes to strategizing your race plan.

Hunter Allen and Andrew Coggan (2010). Training and Racing With A Power Meter. Colorado: VeloPress.

Training Tips #4: Getting started with Power Training

Once you have gotten your power meter up and running, the most important thing you need to establish first is your Functional Threshold Power, or FTP in short. But before rushing into that, it is good to ride with your power meter first to get a feel of what, say 300 watts, means in relation to your heart rate, cadence, speed etc. Get use to reading the data after your rides and familiarise yourself with the numbers.

Functional Threshold Power (FTP) is the highest power that a rider can maintain in a quasi-steady state for approximately one hour without fatiguing. When power exceeds FTP, fatigue will occur much sooner, whereas power just below FTP can be maintained considerably longer. By determining your FTP, you will be able to set your training levels.

1. Active Recovery                           <55% (FTP)
2. Endurance                                        56 - 75%
3. Tempo                                                76 - 90%
4. Lactate Threshold                         91 - 105%
5. VO2 Max                                           106 - 120%
6. Anaerobic Capacity                      121 - 150%
7. Neuromuscular Power                  Maximal

There are a few ways to determine your FTP:

• Power Frequency Distribution Charts
• Routine Steady Power
• Normalized Power
• One-Hour Time Trial
• Critical Power

Another way to test your FTP is as follows:

Warm up for 20 mins at endurance pace. Do a 3 x 1 min fast pedaling (100 rpm), recovering at 1 min between each set. Then 5 mins of easy riding. Next, do a 5 mins all-out effort followed by another 10 mins of easy riding. This is to "open" up the legs for rest of the effort. Once done, do a 20 mins "Time Trial" effort. Then cool down for 10-15 mins.

Download the data and find out the average power for the entire 20 mins effort. Subtract by 5% (FTP is defined for power you can maintain at 60 mins). The result will be your Functional Threshold Power (FTP).

The goal of any training program is to increase FTP. As you get fitter, your FTP increases. Therefore, it is recommended that you conduct the test 4 to 6 times a year (or whenever you feel you have gained fitness) so that your power-based training levels can be adjusted for you to be able to train more efficiently.

Good luck!


Hunter Allen and Andrew Coggan (2010). Training and Racing With A Power Meter. Colorado: VeloPress.

Training Tips #3: Why should you train with a power meter?

Below are 13 reasons why you should be training with a power meter if you are a serious athlete:

Record your effort
Power meter record massive amounts of data that you can download after your ride. By reviewing your data, you will know with certainty whether you have completed your training goals or need to revise your training methods.

Add meaning to heart rate monitoring
Heart rate only tells you how fast your heart is pumping and it alone does not tell you how much you are improving. Your heart rate is also affected by factors such as your level of hydration, air temperature, how well you sleep the night before, etc. By comparing heart rate with power, you may find, for example, there are days your heart rate is telling you to slow down, but your power meter is telling you to speed up because you are not making those muscles work hard enough to really create a training stimulus.

Track fitness changes
With power meter, you will be able to track changes in your performance over time based on the power you are producing.

Analyse your race
You will be able to review your power data after your race to gain an objective view of your race performance. Sometimes the most interesting data you can gather come from a race in which you got dropped!

Example of training/race data

Pinpoint your strengths and weaknesses
You will be able to carry out some simple testing protocols to get a clearer picture of your specific strengths and weaknesses. You will know which aspect of training you will need to be working on more, if that is limiting you from progressing.

Improve interaction with your coach
The information from the power meter is clear and concise. Your coach will be able to track your training and riding abilities that he/she would not have been able to figure out even by racing with you. It also increases your accountability. You will know that your coach is going to see that you did only 5 out of the 10 prescribed efforts!

Improve interaction with teammates
Many times in teams, it is not always clear who should be the leader. But with the use of power meter, it's not hard to know exactly who is riding the best.

Gain motivation to work harder
If you are doing a 5 mins effort, and you see your average watts drop near the end of the effort, you'll pick it up just another notch in order to achieve your 5 mins wattage goal.

Improve your position and aerodynamics
You will be able to figure out how your current position on the bike is impacting your overall speed and exactly how to change it in order to produce the most watts and the least amount of drag.

Tony Martin in his aero TT position

Pace your efforts
Whether you are out training or racing, using a power meter as a pacing tool can help you to conserve energy when necessary by sticking to the specific zone.

Create a mobile testing lab
Power meter allows you to test your fitness on a monthly basis and eliminate some of the costly testing that formerly was possible only at a lab.

Enhance indoor training
You will be able to use your indoor trainer to the fullest extent. Data from indoor training sessions are also "cleaner" than on the roads as factors such as terrain and wind are eliminated.

Quantify your sports nutrition
Your production of watts will be drastically reduced if your energy stores are depleted. By knowing your energy expenditure on the bike, you can more accurately plan your nutrition during and after your ride.


With so many benefits that a power meter can offer, there is no reason why you should not be able to reach your fitness goals and achieve your peak performance. However, before your cycling can improve, you must be willing to change your thinking about training first. Just training with a power meter is not going to bring you success. You must know that it's not the power meter that does the work. Instead, you must do the work! Otherwise, power outputs will just be numbers to you and power meter will just be another fancy gadget on your bike. If you are going to spend so much money getting one, why not make it a tool for your cycling success?

Hunter Allen and Andrew Coggan (2010). Training and Racing With A Power Meter. Colorado: VeloPress.

Holiday thus far

It's been a week into my December holiday and so far, it's been good...

Managed to put in a good ride everyday besides Wednesday (woke up with a swollen right eye) and today (too tired slept in till 11plus). Also managed to catch up with my old time training buddy whom we always seem to lose touch when my school term starts. Got to try out the bike which i built up last year but has been rotting in my house ever since. The screws are starting to rust! Geometry is slightly bigger but i think it suits me better than my current Fuji SST1.0. I felt the longer reach forces me to straighten my lower back which would be better for me in the long run. The bike generally feels more comfortable over bumps and also during off-saddles. This bike should be good for long climbs (the frame is very light too!) but in terms of fast sprinting, I think my SST1.0 does a better job. The Sram Force shifting on my bike didn't let me down for the entire 3hrs ride, and it felt very smooth! Glad with my choice of groupset. Nice bike overall, I've decided to keep it. :)

Kerry Bike!

Tried applying for job in both Starbucks and Coffee Bean but did not get any respond from either of them. Guess I'll give working in a cafe this holiday a miss. In the meantime, I am fine tuning my barista skills at home with my own espresso machine everyday and I think the coffee I make is getting better. Still needs improvement in frothing of the milk but I think it is partly due to the quality of the coffee machine too.

I am into chapter 8 of "Training and Racing with a Power Meter". It is a very good book that covers almost everything you need to know about power training. I have decided to share some of the useful information I come across in my blogs for the benefit of those who does not have access to this book or are simply too lazy to read them! (Also helps to keep me refresh of what i have read earlier). So stay tuned... For now, I can't wait to get started on my training with the powermeter i bought 3 weeks ago. Apparently 3 of the 5 strain gauges are faulty and I have sent it back to US for a check! How unlucky! I'll just have to wait a little longer i guess...

My Quarq SL-K powermeter!

So far I've also managed to enjoy some really good food and spend quality time with my family. I haven been able to do so during school term as I stay in Hostel and only get to see them during the weekends. But of all the time Im home during the weekends, half the time I'll be out training and the other half I'll be back sleeping as Im too tired! So holidays are the best time to do so, too bad my sister went back to her Fantasy Land in Hong Kong. We explored some places of Singapore which we have not explored for a long time or are new. Places like Marina Barrage, Changi City Point, Punggol Beach...

Pig's Organ Soup

Steam Fish Soup

Ba Kut Teh

Yami Yogurt at Changi City Point

My favourite Sliced Beef Soup

Titanic!

Marina Barrage

Hai Sang Uncle and Jean

Model at Punggol Beach

Turns out to be nothing much really..

Small pond where some kids were fishing

Finally!

Yes! Finally Im done with this semester! It has been a crazy past 3 months with 3 projects besides the heavy engine syllabus, on top of having to train and travel for races. As a result, I could feel the effects towards the end of the semester. I was so burnt out, having no mood for both studies and cycling. But with lower lows you get higher highs! Now Im feeling very good and motivated for the month ahead!

Moved out of my hall immediately after my paper yesterday and came home to unpack them. Was deciding whether to go for a ride in the afternoon, but decided to take one more day rest (there's a long month and possibly a long 2012 to go, I don't want to burn out too quickly again). So i laid on my bed to relax and soon it became a 3hrs nap. For the first time in 3 months i slept with a peace of mind, without having to worry about waking up for studies, training, exams, etc. It certainly felt great! When i woke up it was already dark. Did nothing much the rest of night, dinner, watching tv with parents, surf some net and then back to sleep again...

Intended to do a little ride this morning and also to test out my new Quarq powermeter (i fixed up just before i took the short break so haven tried it yet). But to my pleasure/disappointment, it was raining when i woke up! :-) Very nice and cool morning to just tug in bed for another hour (especially after exams) so Im not complaining! Haha.. Maybe in the afternoon I'll go if the weather is fine. Otherwise, it can wait till tomorrow...

So as i mentioned in the previous post, some things i want to do this holiday:
- Just to relax and enjoy, really
- Ride my heart out
- Read "Training and Racing with a power meter" 2nd Edition
- Read "Racing through the dark" by David Millar
- Plan my race priorities and training program for 2012
- Arrange my cupboard files
- Organise files in my laptop
- Learn and improve my Spanish
- Plan a short biking trip overseas (maybe)
- Genting Trip with family (3 - 5 Jan)
- Work as a Barista in a cafe (maybe)
- Work and improve on my blog
- Reflections on 2011 (things i did right/wrong, mistakes learned)
- Decide whether to stay with the team and future for 2012

That is all for now. I will be updating the list if anything comes along the way. With so many things to do, I had better get started now...... :-)