My weekly training loop

Map curtesy of Ironman Putrajaya official website.

I ride alone in Putrajaya most weekends. Just to be ready and be on call to ride with the big boys. I like riding in Putrajaya because it is generally flat and we have very wide roads with good night lightings to boot. Only thing is, it can be quite hot in the later part of the morning. Another feel good thing is that, we always meet other riders in the loop every weekend. Other riders also love to ride around Putrajaya.

I used to do a 20 km ride from Taman Warisan to beyond PICC and back on the outer Putrajaya loop. Since the Putrajaya Ironman event this year, I have started to ride the official 70.3 loop. (see map above). No I am not preparing for the next Ironman in Putrajaya. I cannot swim well yet. I am still trying to unlearn my swimming strokes, before I start to learn to swim all over again.

The Putrajaya 70.3 loop is about 30 km per loop. There are no serious climbs, save for the 1.5 km stretch behind Alamanda. But it is still not too intimidating. Well, I suppose it will be quite a challenge while doing the third loop in riding the full 90km. So far I have only done two loops, and I will share my experience when I do the full three loops.

Hey, join me any weekend to try for yourself. You bet it is fun.

 And maybe, just maybe, you would give it a go for the next Ironman Putrajaya.

My GPS

GPS MK1. Patented by Allen Lai. Copyright reserved.

Have you ever been lost from your train before? Took the wrong turn perhaps. I have not, and I do not own a GPS or any hi-tech stuff. 

On one of my rides to Port Dickson, I met Dean, a tough Australian cool rider. During the stop at Sepang town, he showed me his latest Garmin GPS mounted on his bike. Great instrument and cost over RM2000.00.  I asked him if he would like to see my GPS, which also pointed me to Sepang without fail.

I showed him my GPS MK 1, made in Putrajaya and cost RM0.00. It was just as accurate too, with displays of distances from waypoints to waypoints. I can actually embed any information I want before the ride.

Try it. I have never got lost before.

Bukit Hantu

I have heard about Bukit Hantu in passing from the gang and I actually had a preview of the hill on my last ride to Kg Pares. No words nor stories can describe Bukit Hantu. Although it is only a eleven km ride, the above terrain graph shows a steep climb of 285 feet over 2.6 km. Most riders ascend the climb from east to west. After a murderous climb for about 2.6 km, it would be a steep dive down for about 2 km and the remainder 7 Km would be flat all the way. It will be pure bliss after the climb.

Worth the experience. Good luck riders.

Pares Revisited

I was ready when May Senn called to ride Kg Pares again. I was more than ready. I was prepared. My bike now had 10 more teeth in the rear cogset. The climb would be easier.

This time we had two trains assembled at Batu 14. About a dozen riders in all. The main train opted for Kg Pares and beyond. They were the usual fast and furious riders. Any pace, any terrain, any distance. Yes that group. My train comprise only May Senn, Max and me. We planned to ride up Kg Pares and then down to Kg Terkala for nasi lemak. I was doubly assured definitely no further than Kg Terkala again. Don’t listen to anybody, especially, the ice cream man.

The climb to Kg Pares after the T junction wasn’t exactly easy. I still had to kayuh. The immediate difficult hill was fairly easy to climb though. I made my first strategic error with this new experience of having a better gear ratio. I rode most of the way up to Kg Pares too fast as most of the gradients were not too taxing. I should be pedaling consistently and save my energy for the final assault. I should have gone slow and steady most of the way. I over took a cool rider with a backpack; an elderly man about 40ish riding a mtb. He was slow and steady. He told me that he came from Seminyeh and rode up Kg Pares most weekends for exercise.

I could see the top of the peak, another 400 meters to climb. I could do it, although struggling somewhat. I want to make it. No, I MUST make it. Hey, I had overtaken May Senn and Mac who had stopped to wait for me before the final climb. A moment before my triumph, a heavy lorry passed me and I was taken aback with a loud horn. I must have strayed into the middle of the road, twisting left and right; struggling with my balance.

I was stunned and could not balance any more and I decided that the best option was to make a forced and controlled fall onto the road side. I fell nicely, for want of a better description. No impact, no collateral damage and no injuries to self. Only self embarrassment and self pity. So near, yet so far. Never mind, I consoled myself. Kg Pares will always be there for me to climb again.

We rested briefly at the top. My recovery was quick and I was definitely not tired like before. I followed May Senn and Mac down the hill; freewheeling quite fast. The leg to Kg Terkala was a breeze, trailing close behind them. We met a couple of other riders at the rest area had nasi lemak. We discussed the route back. Since we started from Batu 14, we could take the Bukit Hantu route for a change. I have heard about Bukit Hantu, a stairway to Heaven, they had promised. I agreed to the Bukit Hantu route, as I did not experience leg cramps unlike my last ride.

We rode back to the main junction to Bukit Hantu. May Senn and Mac had waited for me there. When I arrived May Senn and Mac had rested enough. I did not stop and turned left to climb Bukit Hantu. I was struggling and they over took me at about 800 meter up the hill. I had no prior knowledge of what to expect from Bukit Hantu. So far it was really tough, notwithstanding my new rear cogset. I called it quits and decided to continue on foot. I now know why it is called Bukit Hantu. It is about 2 to 3 km of unforgiving climbs but the rest of the 6 km to Batu 14 was a Heaven’s delight. But I was amazed to see a lone young rider riding briskly up the climbs. He just zoomed passed us. However I would believe May Senn and Mac would have a hard time at Bukit Hantu. I never asked them.

I had actually push my bike about 2 km to reach the top of Bukit Hantu. I was not ready to ride Bukit Hantu yet. Coming down the remaining stretch to Batu 14 was a breeze. I soon arrived Batu 14 and we had a quick rest before loading up to go home.

My ride to Kg Pares was a success as I had improved on my ride overall. The beauty was that I did not experience any leg cramps. I was not prepared for Bukit Hantu. But I have now an insight to the stairways to Heaven. My biggest lesson learnt was never to ride too fast in the beginning of the climbs. Save the energy for the final climb or for any contingencies. I will try Pares and Bukit Hantu again.

Last weekend, Kooky Kash said she would give a shout for a ride to Kg Pares soon. My heart missed a beat.

New Ride

My Giant roadie

May Senn was very pleased that I had changed my rear cogsets. It was a tremendous improvement to my gear system. It was a new bike after the change. Don’t change your bikes like May Senn, change your gears.

 

I know having new gears won’t solve all my problems climbing Pares. I need to train and develop my power output. I was still riding like an old steam engine, Powerbars notwithstanding. Puff puffing along. I need to build up my strength and endurance. However it was nice pedaling easier with the new gear ratios. Even on flat roads. I had a better range of ratios to play with.

 

I ride almost three times per week around Putrajaya, covering 120 km per  week. On weekends I would ride the Putrajaya 70.3 Ironman route, about 30 km one round with fair average timings of 1 hour 20 mins each round. Climbing the one and half km gradient behind Alamada was a breeze. Don’t get me wrong I was not training for next year’s 70.3 Ironman. I am not a triathlete. I cannot swim, though I started training earlier this year. After 3 months, my personal best distance was 1 km in the swimming pool; with a timing of more than 1 hour. I had learnt to float for half an hour for safety. May Senn watched me swim one weekend and said my breast strokes were wrong. OK got it. But I will have to unlearn my breast strokes first, before I can learn the new strokes. Since then I have not being swimming. I will start again next year. But I digress.

 

 

I know May Senn would be calling for a ride to Pares again soon and I would be better prepared this time around. Penat ke ? Tak. I now have ten teeth more.

Of Chain Wheels, Cogsets and Gear Ratios

I had done Peres. But it was more like Peres had done me in. Back at Batu 18, May Senn and Arief inspected my bike and had particularly looked into my gears system. May Senn told me that one of my problem was that my gears were too tough for me. I had a 41 – 52 chain wheel upfront and 22 -12 eight speeds at the rear. And I was able to use at best 41:22. And that would be a ratio of 1.8636 to 1.

What’s that? I had asked for clarification. My gears were suitable for normal rides and were not for hill climbs. Mountain bikes often have the best gear ratios; some even have more than 27 speeds.

May Senn had offered to look into changing my gear systems. She would organize it for me. No I had declined. I will look into it myself, having learnt the skills of problem solving almost throughout my life. So the first thing was to talk about it. The problems and the issues. I was determined that I would need larger gears at the back. The biggest ring measured 5 cm diameter and I will look for a set of rings with 8 cm or larger. May Senn had argued that size does not matter. It was the number of teeth on the ring that matters. It was all about gear ratios. OK I will look into it.

 

There were plenty of information on the websites. In fact anything one wants to know about bicycles and cycling. After having read many hours on the net and following some forums on cycling, I was ready to visit the nearest bicycle shop. Yes the shop had most brands and also any specifications that I wanted. But the catch was always, I will have to change the whole gear system comprising, the chain wheels, shifters, rear cassette, chain, front and rear derailleurs and cranks. Yes It would cost me an arm and a leg. Pun intended.

 

What I had learnt was that if I did not want to spend a bomb to change the whole set of gear system, but only the rear cogset, I would not be guaranteed of a smooth cross over during the gear changes. I remembered May Senn’s agony when checking in her bike for the Ironman Langakawi 2009. Her gears jumped and did not cross smoothly. It took Max and Daniel of Boutique Bike sometime to solve it. Luckily Max had brought along a full set of gears to Langakawi.

 

Persistence pays. If I cannot have the ideal gear system, (read cannot afford) the next best would do. I browsed Google. I browsed eBay. And as luck would have it I chanced upon a Shimano 8 speed cogset 34 -11t. A lucky cross reference to a writer in a cycling forum confirmed that it was a hybrid dual design for mountain and road bikes. This cassette would fit an eight speed system on a road bike without having to change any other parts. Yes I have it. Ten more teeth. I can do 41:34 at Pares. I should be more comfortable with a 1.2058:1 ratio.

 

But before I could make an online purchase, my luck was still riding  with me, I came across a seller in mudah. com, who had upgraded his 8 speed to a 10 speed. He had the Shimano cassette 34-11t for sale. I contacted him, bargained for the price and had him deliver it with Postlaju. Postlaju was really laju this time, my cassette arrived in less than 24 hrs. Thank you Postlaju.

 

I took it immediately to my bike shop. He said no way, this cassette was for mountain bikes, it would not fit. I was confident of what I had read and told him to change the cassette anyway. We will cross the bridges when we come to the rivers.

 

He made the change in less than an hour. Voila, no other parts were needed. The Shimano fitted perfectly, with smooth changes at all speeds. Up and down, the chain ran without a fuss.

 

I was ready for Pares again.

 

 

 

 

Pares

My heart would always miss a beat when I hear somebody mention Pares. I am not sure if it was due to excitement or apprehension. I would miss a beat, sometimes more.

 

I had already done Kg Terkala twice and each time somebody would deliberately give me something to look forward to; turn left at the junction to Pares. OK, OK I heard them. The stories, the climb, the thrill of rolling down at almost 40 plus kph. The wind in the hair stories.

 

When May Senn proposed the Pares Ride, I would have to say OK, I am on. No two ways, ready or not. I must bite the bullet. If I had turned down this ride I know I would turn it down again and again. May Senn did gave me a Hopson’s choice, Pares or Kg Terkala again. If I chose to do the latter, then I would have to wait for them at the T junction, after they had come down from Pares. It would have separated me from the men to the boys. Not me, no relegation. Left, I must climb the 9 km to the peak.

 

The usual group met at the RV at Batu 18, Ulu Langat road. We rolled out at 0730 hrs, It was nice morning and an easy warm up ride of 10 km up to the T junction. We rested briefly, hydrated and pushed on. It was the beginning of the long climb to Pares. 9 km uphill to be exact.

 

The first and last hill climbs were supposed to be the steepest of the whole ride. I followed closely behind the main group and managed to make the first climb, with a lot of extra efforts on the legs and with some hard breathing.  Although it was still climbing all the way, the gradients were more forgiving and manageable. I controlled my breathing and just focused on the next immediate bend of the road. But it was still climbing with every bend. No reprieve. The road would turn and bend forever with no hope of a breather.  Riders from other trains would pass me, and they would call with concern ‘ You Ok uncle ?” “Yes I am Ok, but how far up more? I actually don’t understand the word dekat  any more.

 

Yes I almost did make it up to Pares on my first ride. I pushed up the last 300 meters.  I pushed pass the cheeky graffiti Penat Ke? paint-sprayed on the road. Ok, OK penat sangat. I reached the top (rather pushed my bike up to the top) and everybody gave me a hearty applause. I was really overwhelmed with joy. Good for you, they said, my age and all. Most people won’t make it to the top on their first attempt anyway.

 

We had a long rest up at Peres and May Senn told me it was Ok if I did not want to do the next leg to Kg Terkala. I could return Batu 18 and wait for them. I replied OK and that I would decide only when I reach the T junction. They would go no further than Kg Terkala and would wait for me there.

 

I literally freewheeled for the 9 km down hill to the T junction. I was braking more than pedaling. I did not feel the wind in my hair, as I did not have much hair left under my helmet. I felt OK when I reached the T Junction and it was still early in the morning. I decided to ride on to Kg Terkala. I knew the route and hill features. But most of all I almost conquered Pares. I was also elated.

 

The ride onwards to Kg Terkala was slow but easy. When I arrived at Kg Terkala, I did not see the main pack. I had naively asked the fruit vendor,” Ada Nampak kawan kawan saya?”” Ya, dah turun ikut jalan sana”pointing onwards to Seminyih.  So I rode a further 5 km to the Seminyih  Nirvana Memorial site. Still nobody to be seen. Then I saw an ice- cream man and had asked him if he had seen my friends. “Dah kayuh ke sana” pointing to the entrance of the Nirvana Memorial. What ? nobody had said about that direction. THEY WOULD RIDE NO FURTHER THAN KG TERKALA, I remembered. Ok be cool, I calmed myself. It was only about 25 km back to Batu 18.

 

I hit trouble on the ride back. I felt a muscle pulled on my left calf for the first time, only after 5 km ride back. I had about 20 km more to do. I stopped and rested briefly. I continued for another 5 km, pedaling with emphasis on my right leg, when my other leg pulled. This time at the inner side of my right thigh. Boy was I in trouble.

 

Then the right side of my brains worked. I must manage my cramps by shifting my posture by sitting more forward and rearwards and pedaling with different parts of the foot. It worked, as I shifted my posture, different muscles groups were stressed.  I arrived back to Batu18 safely, with two “hard-ons” in the inner sides of both my thighs.  I could see May Senn and others were worried for me. How could I miss them at Kg Terkala? They had not continued onwards to Seminyih, but had nasi lemak at Kg Terkala. What ice-cream man?

 

Thank you for waiting. I believed the ride up to Peres was too taxing for me, hence the cramps on the return ride from Kg Terkala. I was relieved that I was not too much of a burden to the group. I had rode up Pares and will do it again. I was glad I chose to be with the men.

A promise fullfilled

May Senn Briefing.

My second ride to PD was organized sooner than I thought. May Senn had said “lets ride this weekend to Lukut”. Well if it was Lukut it was as good as PD, another 8 km further ahead. The perception was there, salt in the air, rustic environment and unpaved road shoulders. But heavier traffic sharing the narrow road. Ok I’ll ride and as promised, I’ll ride back to Bangi as well.

We were all at the Bangi RV by 0700 hrs, ready to rollout by 0730 hrs. It was a nice Saturday morning and I was feeling fine with a promise to keep. There were about 13 of us in the group, doubled the last train. May Senn was the pack leader again and, as a given, I was to bring up the rear. I do not recall most of the new riders, except for Julie who caught my attention because of her new iphone. Not that I have not seen an iphone before, but Julie was taking movies instead of normal pictures. I tried my best to look cool and pocketed my anxiety knowing that I have to cycle back this time. No excuse. No way out.

 

The ride out was good and I improved on my timings for the first leg to the Sepang town Shell station, being only insignificantly behind. I had learnt my lessons well, drank up two bottles of water before the stop, and had them refilled at the Shell station. Viola, no cramp threats this time. I was fit as a fiddle.

Lets go.

Whilst at the Shell station, everybody had water, small bites and Power bars. I introduced my local Power Bar and shared it with everybody. The ladies loved it and were delighted with my substitute Power Bars. The ingredients in the biscuit kacang Pipang was as good as any sports food. It was not only satisfying, but also filling. It was kacang,caramel,eggs,flour and sugar. Just drink water after eating the sweetened biscuits. 

Me opening my pack of local Power bar.

Riding out again

I took the lead and rode out for the second and final leg from Sepang to Lukut, only to be the lead rider for seven minutes or so, before the pack caught up and zoomed past. All had the usual question as they overtook me. “ You OK uncle?”. Sure I’ll be Ok. Better when I was going down hill.

I arrived Lukut last as usual and we stopped at the local warong for nasi lemak and teh tarik. I was also delighted to meet an old friend, whom I had not seen for more than 10 years. We chatted about old times and ate together.

After the lunch break we decided to ride back as soon as possible to beat the soaring heat that was building up. Taking the initial lead and loosing it minutes later became routine.  This time I lasted a good 20 minutes as this leg was quite undulating and rolling.  After stopping briefly at Sepang town for refill again, we pushed on.

 

I had not realized that the hill at Hotel DePalma was quite long and challenging. It was not noticeable earlier in the morning on the ride out. I could not make it to the top and had to push my bike for about 200 meters to reach the top. I saw May Senn and Max waiting for me. We were told by a motorist passing by that a new rider was also not making it and was lying beside the road, possibly with cramps. The main pack was well ahead as they wanted to finish early.

 

I continued to ride back on my own, as May Senn and Max went to rescue the casualty. I rode steadily on my own kilometer over kilometer in the very hot sun and arrived safely at the RV. I did not even noticed that Max had swiftly over taken me and was out again in his car to bring back the casualty, who had incidentally recovered and had managed to ride all the way back. Good man.

 

Thank goodness, Max and May Senn had displayed good leadership and responsibility qualities and everybody came home safe. I had more than fulfilled my promise, I had actually enjoyed the ride. I’ll ride Lukut / PD again anytime.

 

Julie had written about this trip in her blogsite.  She had also documented it well in a two part video using her new iphone. See it here.

http://missjewelz.wordpress.com/2009/09/27/3rd-raya-ride-to-lukut-pt-1/

and here

http://missjewelz.wordpress.com/2009/09/27/3rd-raya-ride-to-lukut-pt-2/

 

Thanks Julie. I have cropped some pictures from your video for this post. It was a pleasure to have rode with you. Will do it again anytime.