Wednesday, September 23, 2015

How My Ironman Malaysia 2015 Will Be Raced

52 more days to Ironman Malaysia at Langkawi. Training has been consistent even though the work travelling was hectic. Constant and minimum 30minutes every day on the trainer with weekend sometimes exceeding duration for an Olympic distance race were a norm. The need to always “do more” drives the constant fear of not able to complete the 226km journey to become Ironman (again). Within the last 10 months, I’ve clocked about 5546km which covers all swim, bike and run distance.

The excitement builds up towards the race day and those of us that have raced it before, more so in Malaysia would know the biggest challenge is the weather. Everything from overcast sky to overly hot day, calm sea to sea with strong current, running in dusty condition with sunset burning down your back – make no mistake that Langkawi remains as the second toughest Ironman route. Coincidently, this race hold a high percentage of non-finishers (read: DNF or Did Not Finish). A stat rolled out by in 2012 is still very much valid for any newcomer/Iron-virgin looking to complete their first race in Malaysia. In fact, it is sort of like a “baptism of fire”.
Understandably, the pressure to train to complete is very high in every Ironman hopeful’s priority. Being in Malaysia and perceived to be “acclimatized”, take it from me that the race always spring a few surprises. The 2014 race saw the return of a major climb up towards Datai, where the total elevation for the 180km course was in the range of 3200m. In comparison, the Putrajaya loop returns about 1000m over 90km (of 70.3 loops). Now, with the 2015 route changed in terms of T1 and T2, only the cycling route remains similar to 2014.
The swim will now be 2-loop at Pantai Kok, which then will see the triathletes heading out to climb Datai within the first 15km of the race. With so much “fresh” energy, I would need to ensure I have the climbing power and endurance to sustain the next 90km before the second climb up Datai happens. Having said that, the Lisram Highway will need to be conquered twice… and that is a pain itself. T2 would be at Mahsuri Expo centre – a first it seems for an air-conditioned T2. I bet many are looking forward to this after being out in the sun for 180km. Just make sure it doesn’t make you want to stay in Transition longer than you should. The run this time around would be a 2.5loop of flat road around the airport landing strip. I am excited about running with the sunset on my right as I run out from Mahsuri Expo towards the seaside where the wind will provide awesome breeze. Best of all, you may strike a drink or two as you run through Cenang beach with tourists and locals cheering you on into the night. I can’t wait!

With my travel plan all set since November, flight was cheap at RM750 return for whole family. Lodging has not been booked but it will likely be nearby with Pelangi Meritus to be the closest to the finish line. However, Langkawi Island is only that big. Staying in Kuah may make sense especially for food and shopping for the family that comes along to support the race. 17hours for many of us would be the ultimate cut off time, and it is totally different for non-competitor to be out for the same hours supporting you. With all of that said, 52 days to November 14, 2015 looked all set. Many of you that made the decision to race this has been training hard. Putting in the time, improving yourself. Finding and searching the soul to fight the demon inside that says “No”. Part of the battle has been won when you decided to sign up and train for it. I know that was how I felt at least. It will be my 5th Ironman race and I am looking towards racing a day after my birthday.

Now imagine, after coming out knowing you survived a 3.8km open water swim in the water known for jellyfishes and strong current; I look at my Garmin and it says 1:20. Smiling and hi-fiving everyone along the beach as I enter T1. Never mind I’ve likely swallowed sea water by the liters as I brave the hands and legs of confused triathletes like me. You then grab your T1 bag, wear your socks, shoes, sunglasses, helmet in that order. Stash a few Hammer Nutrition Gels into the back pocket while gulping a serving of Montana Huckleberry flavored HammerGel, drinking in some water as you swallow 4 Endurolytes and 2 Anti-Fatigue (only those that takes these know how hard to obtain the AF nowadays). You ran a little, hobbling in your cleat shoes careful not to scratch the carbon bottom and counting the bike aisle. There is nothing more embarrassing than to arrive at the wrong bike rack; panic to see your bike not there, when it was just across the other aisle away from you. Of course you will be very embarrassed, but no one is looking, as everyone is as anxious even if this will be their n-th race.

You pushed your bike out of T1. Mounting it only as you pass the line, else risking penalty time. You start to pedal and clip the shoes on, hoping you get it right the first time or suffer the humiliation (again) of falling in front of cheering crowd.

Calm Your Nuts Down Stupe.

As you pedals out, you glance over your shoulder to see your training mate close to you, smiling knowingly that today’s journey will be all about personal glory. Your own race. The 180km will be your longest hours on race day. Key is to remember to eat and hydrate every 40mins and 20mins respectively. It’s not a choice, it’s compulsory. Unlike your usual weekend ride, Ironman is a non-drafting race. You will be alone. Deal with it. For once, you are glad those days you cycled alone, not sucking wheels are slowly paying off. And oh…those hill climbs over Bukit Hantu, Bukit Tangga, Janda Baik, Frasers, Gohtong Jaya… the hills over Datai is now looking flat, if not flatter. Yet, the burn in the quads is as bad if not worse.

As you cycle the last 2km to complete the 180km, spinning more consciously at 90rpm to rid the lactic acid from the system. You are glad you completed and have more than sufficient time for the last 42.2km. Time check. A decent 6:00 on the bike. My time now stands at 7:30, including an easy 10mins T1. If I could hack a 5:00 marathon, I will be clocking a PB of 12:30 easy.

The run was strong. All y injuries picked up over the years and the one that tested me big time (ITBS in 2014 15km into the run) stayed away. The tempo as good. Body felt superb, legs felt strong. I could envisioned the finishing line with every steps and pace I took. As with all mind-games goes. I nailed the marathon in not 5:00 but a 4:45, shaving off more time and running strongly towards the finishing line – head high and smiling. 5th Ironman in Personal Best timing. Win.

Ee-Van Lim (in typical mat salleh style) - YOU ARE AN IROOONNNMaaaan.

Now, back to reality. If only the previous paragraphs in today’s blog entry holds true for me. As luck has it, I have pulled out as of June this year due to work. I will be away during the race week and won’t even make it back to register myself before the athlete check-in by Thursday, November 12 by 5pm. My meeting will only end on November 12, 5pm, even with a private jet, it will be near impossible to be back by then. I have to let this race go and will be supporting from far.

For those of you that has signed up, been training for it, soaking up the pain and joy of training, for those that has been taking part in local races to fine-tune the transition and flying mount, long ride that perhaps rocks your marriage (because you are away whole day on weekend), suffered multiple sunburn within the same weekend, I salute you. Train smart, keep injuries away – I be rooting for all of you. 

Friday, September 04, 2015

Hugo Boss - Boss The Scent

Seduction has become too easy, too available in our post -modern world: Instant visual gratification obtainable without any effort.

HUGO BOSS believes in a different type of seduction. Slow, steady, tense with anticipation, the BOSS way of seduction is an art, which finds a perfect balance between confidence and nonchalance. Tapping into what women really want, it is a masterful orchestration of all the senses. It lasts and is not easily forgotten.

The BOSS man has a presence that delivers seduction in his own unique way. He knows that a whisper can be louder than a shout. Seduction as he plays it is slow, passionate, refined - an experience to be savoured and returned to time after time; engaging all five senses rather than merely one.

The SCENT, the new fragrance, reveals a different aspect of the BOSS man. It pays tribute to his personal rather than professional achievements. This is a man whose success has always proved seductive. It is evident in the way he carries himself, the cut of his suit, and his self -assured charisma.

Now he can discover these qualities in his scent. This distinctive statement about seductiveness marks the brand’s new major fragrance, taking it into the territory of emotional rather than intellectual intelligence.

The Fragrance
BOSS Parfums believes in seduction that invades the mind to leave an enduring mark.

The fragrance that creates this impact is utterly unique. BOSS THE SCENT boasts an exclusive ingredient from Africa: the aphrodisiac Maninka fruit, evocative of passion fruit and rum. However, the Maninka also evokes something deeper and more profound: the tug of desire and the pull of memory. Set on a virile leather base, its effect is potent, original, never to be forgotten.

Top note: spicy ginger makes a spirited and beguiling first impression.
Heart note: the rousing maninka fruit fuses with lavender to swathe the skin in sensuality.
Base note: an intense, burnished leather, lingering like memory, conveys pure, magnetic masculinity.

And, of course, there is another essential ingredient: the BOSS man, who lends his own seductive charm to make an unforgettable impression.
BOSS THE SCENT’s flacon presents an evocative amber juice, set in a silver cage, as if capturing the spirit of seduction before it unleashes its dynamic power.

The Ambassador
The face of BOSS THE SCENT is the charismatic Hollywood actor, Theo James - known for starring in the dystopian sci-fi blockbusters, the Divergent series, and for making an unforgettable impression in Downton Abbey.

Theo James is the personification of the seductive side of the BOSS hero:
confident in his physical presence as he is unselfconsciously aware of his allure.
“I’m honored to be representing BOSS Parfums as an Ambassador in their latest perfume campaign. I have for a long time admired BOSS for achieving the perfect balance between the classic and the contemporary. This campaign encapsulates the iconic spirit of the brand and reflects my own tastes and attitudes towards a truly unique fragrance.”

Theo James, BOSS THE SCENT ambassador
“It’s a pleasure to welcome Theo James to the BOSS family as ambassador for our most luxurious and seductive fragrance to date: BOSS THE SCENT. Theo’s confidence and magnetism make him the perfect choice to represent our stance on seduction today. His personal style and attitude reflect the distinctive urbanity of BOSS, and we are delighted to be working with him”.
Gerd von PPodewils, Senior Vice President Global Communication HUGO BOSS AG.

The Campaign
The film accompanying BOSS THE SCENT has been produced by acclaimed American director, screenwriter and film producer, Darren Aronofsky, famous for Requiem for a Dream, Black Swan and Noah. It is a mesmeric creation, shot in a w arm amber light, a paean to skin, scent and seduction.
Photographers Mert & Marcus directed the print advertising - images that speak of lingering seduction.

BOSS THE SCENT will be available as an Eau de Toilette nationwide from September 2015 onwards. Recommended retail prices are listed below:
BOSS The Scent EDT 50ML RM272
BOSS The Scent EDT 100ML RM360
BOSS The Scent Deostick 75ML RM96
BOSS The Scent Deospray 150ML RM96
BOSS The Scent After Shave Lotion 100ML RM272

Monday, August 24, 2015

Garmin Forerunner FR225 Unboxing and Review

Officially launched on April 13, 2015 in Malaysia, the Forerunner 225 or FR225 retail for RM1299 including GST in Malaysia. It is an iteration of the original FR220 running GPS and what separate the FR225 from FR220 - and very much the other Garmin devices is the ability to detect and read heart rate via a light emitting diode (LED) placed under the watch casing. 
HR on the go. Awesome with no-straps needed
While the technology is not new, a few manufacturer such as Samsung and Jabra has them in their products. Closest competitor that has GPS and built-in HR will be Tom Tom Runner. I would not be able to compare Tom Tom Runner but I will be able to provide feedback from a few current users later in this post.
In order not to clutter up the posting, I've created photo-grids out of the original photos to save space and make it easier on the mobile browser. 
The FR225 comes in a simple box that shows the watch face with a sticker notice the heart rate. All basic information of the watch capability can be see on the box outer marketing details. The simplistic and easy to read/understand and is sufficient. 
DO you take your time to read? I did!
Good to know that the FR225 is Bluetooth Smart and pairs with ANT+ devices. This will meant the power saving potential from linking with mobile device (Bluetooth) and pairing of external heart rate monitor and footpod will be possible. Removing the unit from the box (tip - do it from the bottom of the box if you love to keep packaging) reveal only 3-things: the FR225, Charging cradle and Manual.
Hands up, who read manual?
The FR225 had a sponge to hold the strap to prevent it from moving while in shipment. One thing I noticed after a second look was how the strap clasp were designed and built like a two-pronged fork.
The strap is softer than the usual Garmin I have (910XT, Fenix and 920XT). It already gave an impression it will be comfortable. I noticed that at the bottom of the watch face, there are soft silicon around it. I supposed this is to ensure the LED lights does not escape when worn, and that provide better accuracy and data-transient time.
Soft silicon as demonstrated above
Firing it up the first time indoor doesn't allow me to lock onto GPS signal to correct the time of the day. It was set to GMT based on the time I unbox this and also fired it up. The unit came charged at less than 20% and will be sufficient to tease you with the setup and also basic functions.
On left wrist
Size wise, it is slightly bigger than the 920XT that I use as a daily watch and thicker as well, likely due to the sensor built-in. However, it's super light and some people with no exposure to these watches may think you are wearing a toy-watch. 
My 920XT watchface doesn't help to make people think it's a Toy. Sadly, FR225 can't customise the watchface.

Setting Up First Time Use
Excitement as firing up a new device meant you get to set it the way you want.
Before we go into depth, the FR225 navigational button is laid out on both left and right side of the FR225. On your left is the power and backlight button (i like to set it to manual and not automatic to save battery), scroll up and scroll down button (3 in total). On the right is the multi-function RED button used to unlock (press twice), start Run, Stop run, Save or Discard and basically function as an "Enter" button. The lower right is the "escape" or "back" button. 
Top - right side. Bottom - left side.
Resetting the device will also prompt you to re-configure the unit again especially when you want to clear the unit off any data and setting if you decide to sell it to another future user. 
Simple easy to follow on-screen setup. Make sure you set activity tracking to be ON if you want to count steps, daily distance and estimated calories burned
Once the unit is up and running, you will see the face for "Run". The red bar on top is the GPS signal and this unit capture GPS very fast. Using it for 3-days (to date where I do this write up), it captured the GPS signal in less than 15seconds, and less than 5seconds on a clear sky day. Originally, the watchface time was in blue fonts. Indepth setting and customisation allow you to set up many things to your liking. You can spend a good 10minutes just fiddling and exploring the options, which I did.
Everything is straight forward. If you set something wrongly, just go back and do it again.
The unit came with Firmware 2.3 and GPS 3.3. As of today, there is a new firmware at 2.4 which I will sync via cable later.
While the FR225 is not as highly customisable compared to the more feature laden Forerunner, it does provide the usual customisation of a Garmin unit. The unit autolock itself once you exit the "run" sequence. To unlock, just press the Red button twice. Once in, scroll to the bottom automatically brings you to the other features : Training - History - Records - Activity Settings - Heart Rate Monitor.
Scrolling through

I would like to show more on the Activity Settings as that is the core of why you get the FR225. In the Activity Settings, you will be able to further customise the "screen" of data you will see. FR225 limit it to 2-screens with 3-datafield (can't be reduced to 1 or 2 datafield) in each screen. Meaning, you will be able to see up to 6-running metrics. The more feature laden 920XT (as example) has 4 screens, with 4-datafield each (can be reduced to just 1 datafield), not including ability to put in other running dynamics. Yes, if running was not easy to start with, you data junkies will not be dissapointed with the amount of data on your wrist. So...back to FR225...

As mentioned, you can set two screen with 3-datafield. By default, Screen 1 is enabled and locks on your pace-distance and elapsed time. Datascreen 2 is disabled by default and I did not enable it yet. Moving down the screen is the HR-page which is also disabled by default. Enabling it show 2-datafield. Datafield that can be inserted include any "lap" related data (assuming you does lap training), elevation, calories, cadence, HR related (including average, zone and current). Optional page is the Heart rate zone gauge page (the one in the first photo), clock and total stpes taken for the current time.
Alert Setting
Other customisation is the Alert function where you can set it to stop or pause tracking when you are not moving (so your prized average pace doesn't drop when averaged over the time ;-)) and auto-scroll over all the datafield so you do not need to press the button to see. Available as standard is the alert if you start to walk instead of run. Auto-lap functions comes in handy to track your progress every "X" distance you want.
Via ANT+ compatible accessories
The FR225 allow pairing up of two more sensors which is an external chest strap HRM (if you much prefer that option) and a footpod if you want more accurate steps/cadence. As to why the secondary heartrate strap, it meant you can still use the unit away from the unit like on the bike where you mount this on the handlebar. It does speed only and that limits the use as a full cycling GPS watch. However, if you already have a cyclocomputer (non-GPS) and just need a HR monitor without strap, this is a plausible option.
Running Indoor and more
The FR225 itself has a built in accelerometer which allow you to track your pace, cadence and distance when used indoor/treadmill. Bear in mind the accuracy of this will also depends on how fast your hand swings. Expect the reading to be off between real GPS vs treadmill by up to 20%. The idea of this, in my theory, is that the handswing and cadence is related. However, if you are the type that do not swing your arm when running, or swing excessively, you will see differences - and this could be used to help correct your armswing and strides!
Other customisation features include ability to create and upload your own WORKOUT via Garmin Connect app (both PC and Phone). You can shape your interval runs, HR zones training and upload into the FR225 via cable or Bluetooth functions. Because of the ability to connect via Bluetooth, you will be able to use the Garmin Connect App to "share" your workout live. This  of course will require mobile data plan (and charges is applicable based on your service provider).
Battery life
Charging of the battery is via USB and the supplied cradle. You need to align the cradle with word "Garmin" right side up and snap it from left to right to fit. The edge of the cradle will not scartch your FR225 watchface on normal charging, so don't worry. Charging completes in approximate 2hours max on normal USB wall charger.
Take note of the orientation for fit
Based on the experience with the FR620 where the battery life did not exceed 7hours, I was interested to see how the FR225 would hold up in this department. Granted that the FR620 records more metrics and has more features, we learnt that disabling some of the functions greatly enhance the battery life (of the FR620). For this test, I set it to monitor the Genting Sempah  -Frasers ride I did on Sunday. On full GPS, HR and Bluetooth function, my intention was to benchmark it on it's full connectivity for battery life verification.
As it turned out, the FR225 lasted a whole 9hours plus (no pause, elapsed time) with still about 5% battery life to spare. The notification of "low battery" came up at approximately 8:45 hours (8km to Genting Sempah)
Important to capture this as part of the experiment
After the ride, the battery life was more than sufficient to last another day as long no GPS are used, I believe.
FR225 Battery life : >9hours passed!
I have two friends using the Tom Tom Cardio GPS watch and both confirmed that their unit can't last past 6hours on full tracking (cycling mostly). They were surprised when I showed them the FR225 battery life on full tracking. They were both there with me cycling to Frasers and using their unit (of Tom Tom)
Heartrate On Wrist
I saved the best for the last - the star of FR225 was obviously the ability to use optical LED to measure heartrate. It works by detecting the tiny vessels blood movement under the skin. Garmin recommended a snug fit. I found out on me, an usual fit, with ability to slip a finger through the strap when worn were sufficient. So far, I've not had any issue that the unit can't read my HR. 
Sufficiently snug
The HR detection device or optical LED is placed at the bottom of the FR225. When activated, it will emit green light which will reflect on the skin and picked up by the unit as blood vessels expand and contract with blood flow. It then convert to readable heartrate. The soft silicon at the bottom acts to shield the sensor from stray light, which is why the advice for a snug fit (read: not constricting, but comfortable)

Lighted and not lighted
There will not be any uncomfortable or harm of the LED lights if you are wondering.  The science has been adopted including how your handphone can be converted into a HR reader using the phone camera flashlight, next to the camera. Same concept, but way more efficient and without bright lights.
On watchface (not Run mode), HR can be read quick. Above pic shows unit searching for HR (none as it's not in contact with skin surface).
Everday Activity Tracker
The FR225 comes with ability to track lifestyle activities specifically steps, calories and distance (covered by the steps) and sleep (automatically, no additional button to activate unlike 920XT, as an example). In Watch mode, you can scroll through the metric by pressing the lower left button (scroll down button).
Scrolling through. HR info appears after calorie burn
The activity tracking can be sync-ed to your Garmin Connect account. You have the choice of doing it on cable using Garmin Express (need to be installed on PC) or via Bluetooth to mobile Garmin Connect app. Linking the unit to phone (testing iPhone 6) was easy. I have not tried to link it on my Android Kit Kat. The updated Garmin firmware allow linking of 2 Garmin devices to one mobile app, which meant you have the ability to automatically link the devices without having to search and pair again.
Settings can be made via mobile app as well
Comparison of Data against Garmin 920XT
As the 920XT is my main watch, I wore both of them on Saturday and Sunday while training. The details and comparison between the two unit is per the photo below.
Saturday HIIT
HR, Cadence, Distance and pace within 10%
The 920XT were on my right hand and the FR225 on my left. We ran in oval (track) and the differences between the GPS (FR225) vs GPS+GLONASS (FR920xt) over a small footprint/area due to accuracy of capture of the unit. However for recreational and amateur level basis, the information is more than sufficient and doesn't really bother you. If you take notice as well, all the metric falls within the +/-10% variation, which is acceptable for this short distance. 

Sunday Frasers
Better accuracy over longer distance
On bike, the 920XT were on my left wrist and the FR225 on my right. This allow me to monitor if there is huge differences if the FR225 were to be worn on either wrist. Based on the details above, the differences is more acceptable. The time differences and hence, average speed were significantly different because I set the 920XT to be recording only when moving and the FR225 were on full tracking to test the battery. Another data outside the window seems to be different as well (FR920 at 1:13 hour and the FR225 at 5:25 when I was going downhill). So the extreme reading could be wrongly represented. Again, no significant issues where data integrity is concerned.
The FR225 is a very good mid level GPS-enabled device that provide good features at a step or two down from the more advanced model and a few steps up when compared to the basic FR10 or FR15 as an example. I will be testing this unit including drop test (hey, we all drop things right), and immersion in water overnight (if you swim that long). Should you get it? I guess the choice is yours between a Smart Watch and a full featured running watch that provides sufficient data to help your daily training. 
  • Light at 54grams. Easy to use.
  • No straps needed for HR. Ready on Wrist at scroll of the button.
  • Reliable GPS chipset. Fast satellite detection
  • Capture main running metrics including cadence and stride length
  • Activity (lifestyle) tracking which include automatic sleep tracking
  • Good customisation adequate for the purpose of the watch usage
  • Standalone usage without any need for Phone interaction to use GPS etc
  • Very decent battery life
  • Waterproof down to 5atm or 50m. More than sufficient to stand a storm if you are running in one (which I advise you not to)
  • Price are more expensive compared to many other activity tracker, some say even iPhone
  • Can't communicate like a Smart Watch as no notification push
  • No WiFi communication ability
  • Limited use as a cycling tracker. Unable to link Cadence and speed sensor for cycling
  • Silicon seal under the watch may require changing. At this point of time, still too early to verify how much abuse it can take or how long before it hardens up and break.
This unit of FR225 is sponsored to Team 2ndSkin by AECO Technologies, the authorised Distributor of Garmin Malaysia. RRP for FR225 is RM1299 including GST and available at all authorised resellers. Please buy from authorised reseller to ensure peace of mind when it comes to warranty. At time of writing, the FR225 is sold out/out of stock. If you are interest, you may want to speak to the reseller to book an unit when the new stocks arrive.

Thursday, August 20, 2015

MfMC Charity Ride - King of Mountain Challenge 2015

MfMC Ride Series is back. Holding on the tagline "A Ride With A Hope That No More Children Will Go Missing", MfMC Charity Ride - King of Mountain Challenge 2015 (MCR-KOM 2015), jointly organised by MfMC and MCCF, will take place from 31 Oct to 1 Nov 2015 starting from Selayang to Raub on the first day via Ulu Yam-Kuala Kubu-Fraser's Hill-Tranum. On the second day, cyclists will ride from Raub to Tanah Rata via Sg. Koyan-Ringlet. In line with the tagline, MCR-KOM 2015 is using the format of CHARITY FIRST, KOM SECOND. As part of the charity, cyclists will help to promote the issue of children's safety to the society during the ride while for KOM, cyclists stand a chance to win total cash prizes worth RM2600.

We therefore, would like to invite all cycling enthusiasts to join us and be part of the MCR-KOM 2015. 

This would be our contribution to the society for the better future of our children.

  1. This is a 2 days ride which will take place on 31st Oct 2015 and 1st Nov 2015. On Day-1, cyclists will ride from Selayang to Raub via Fraser's Hill. Cyclists will put up a night in Raub. On Day-2, cyclists will begin their ride in Raub and end in Tanah Rata, Cameron Highlands. 
  2. Except at each KOM stage, cyclists will ride in (if possible) one big peloton at a controlled pace set by our Marshall car.
  3. Throughout the ride, cyclists will be making few mandatory stops at certain checkpoints which will be pre-determined by the organiser,
  4. At each checkpoint, organiser will provide water station. Apart from refilling their water bottles, cyclists will have to participate in charity activities such as to distribute pamphlets and stickers on children's safety to the local community, provide brief explanation on the ride focussing on children's safety to the local community, etc.
    • Organiser will put up signages at approximately 5km and 1km before the start of each KOM. Upon reaching the starting line of each KOM, Marshall car will let the cyclists to ride on their own pace.
    • Starting and finishing line of each KOM stage will be clearly marked on the road. Organiser will put up signages at approximately 1km and 500m before the finishing line of each KOM stage.
    • First 10 cyclists to cross the finishing line of each KOM stage will be given KOM points of 20, 18, 16, 14, 12, 10, 8, 7, 6 and 5 respectively. KOM points earned at each KOM stage will be carried forward and accumulated to the next KOM stage.
    • Cyclist who accumulate the highest KOM points will emerge as the overall winner followed by the second to the tenth highest KOM points.
    • There will be at least 4 KOM stages throughout the ride.
    • Upon reaching the finishing line of each KOM stage, cyclists will be regrouped and continue to ride to the next checkpoint in a controlled pace led by Marshall car.
  1. Fee is RM120 per participant which is non-transferable. No cancellation is allowed.
  2. Participants have to deposit the fee to the organiser's designated bank account within 7 calendar days from the day of the online registration. For clarity, if a participant submitted his/her online registration on the 1st Aug 2015, the due date for him/her to make the payment is on 7th Aug 2015.
  3. Participants who fail to make payment within the stipulated time frame will risk losing their entry.
  4. Upon making the payment, participants MUST email proof of their banking transaction to the organiser at
For more info and registration, please click on the following link:

Friday, August 07, 2015


Powerman Asia Duathlon Championships
to be held in Putrajaya in March 2016 

Kuala Lumpur, 7 August 
2015 – The Powerman Asia Duathlon Championships will make a comeback to Putrajaya on Sunday, the 6th of March in 2016, after a 2-year hiatus in the region. The race organizer, E-Plus Entertainment Productions, targets to have around 3,000 participants, including top duathletes from around the world, participating in the run-bike-run duathlon race format.
“Globally, Powerman is considered the pinnacle of Duathlon competition and the sport of Duathlon as a natural progression for runners and cyclists. As running and cycling continue to grow as competitive sports, we are happy the Powerman Asia Championships will be revived to provide a platform for these sportsmen and sportswomen to challenge themselves. Malaysia has hosted Powerman since 2002 and is the natural location to host the Asia Championships,” said John Raadschelders, President of the International Powerman Association.
“As we continue efforts in positioning Malaysia as a sports hub in Asia, we look forward to more global scaled outdoor events. In previous years, Powerman has attracted participants from up to 30 countries. By hosting Powerman in Malaysia, we target almost 2,500 international participants and spectators, with an estimated economic impact of RM16 million, generated from tourists’ expenditure. Powerman Asia Championships will not only attract elite competitors with twice the series points versus a regular Powerman race, it will also attract duathletes and fitness enthusiasts from around the region to Malaysia.” added Tony Nagamaiah, General Manager of Malaysia Major Events.
Entrants can expect to race in the Powerman Classic and Powerman Short distances, which offer the challenges of a 10-kilometre run, 60-kilometre cycle, 10-kilometre run, and 5-kilometre run, 30-kilometre cycle, 5-kilometre run respectively.
Participants wishing to compete as a team will also have the option of taking part in either the 2-person Powerman Classic Relay category, which will cover the 10km-60km-10km Classic distance, or 3-person Corporate Sprint category, which will cover the 5km-30km-5km Short distance.
Business Development Director of E-Plus Entertainment Productions, Iskandar Shahril, is confident of the event’s success. “We see tremendous growth in the sports market in Asia. With our increasing commitment towards developing our sports expertise, we believe E-Plus will continue to make inroads into sports business,” he said.
Registrations and pricing announcements for the race are expected to commence in September 2015.
For more information and updates, like us on the Powerman Malaysia – Asia Championships page on Facebook.
(L-R) Iskandar Shahril, Managing Director, E-Plus Entertainment Productions (Singapore); Tony Nagamaiah, General Manager, Malaysia Major Events; Datuk Zulkefli Hj. Sharif, CEO, Malaysia Convention and Exhibition Bureau; John Raadschelders, President, International Powerman Association; Dato’ Haji Azizan Noordin, Deputy Director General (Planning) Tourism Malaysia; Andrew Ching, CEO, E-Plus Global Sdn Bhd; Azura Zainol Abidin, Business Development Manager, Sports, Malaysia Major Events. Key Tourism officials presenting a token of appreciation to International Powerman Association President, John Raadschelders.
Powerman is the premier label for long-distance duathlons. Powerman unites the biggest and most well-known long distance duathlons in the world under the International Powerman Association (IPA). The IPA cooperates with the International Triathlon Union in the development and growth of the duathlon as a sport in general, and the long distance duathlon in particular.

Malaysia Major Events (MME) is a division of Malaysia Convention & Exhibition Bureau (MyCEB), an agency under the Ministry of Tourism and Culture, Malaysia (MoTAC). MME was established under the Government’s Economic Transformation Programme (ETP) to identify, promote, facilitate as well as support viable international events to be staged in Malaysia. With its main objective to enhance Malaysia’s economic growth and profile, MME is also tasked to identify and support major event bids for sports, arts, lifestyles and entertainment events and provide assistance to home-grown and home-hosted events in order to further strengthen Malaysia’s global appeal as the venue of choice for major events in the region. MME also acts as a conduit between the public and private sectors in ensuring seamless processes are achieved through synergistic relationships with diverse event stakeholders in staging successful events in Malaysia.
Follow us on , twitter @MyMajorEvents and Instagram @mymajorevents

Incorporated in 2004, the award-winning group is the brainchild of a dynamic and creative team, which provides innovative and creative ideas in the events management industry. The group holds a wide portfolio, with an array of international clientele from the private sector and public sector, as well as non-profit organisations. Recognised as one of the top-ranked and experienced Events Management agencies in the region, the group seeks to further elevate industry practices with its unique, creative and innovative ideas. In 2015, the group introduced Media and Communications Management as one of its new services, providing a one-stop integrated marketing solution for clients and also expanded its operations to Singapore.

Monday, July 27, 2015

I'm Back (actually, never left)

Hi everyone. I've been suffering from the worse possible writer's block and apart from doing the "Cut and Paste" announcement of a few advertorial (that kept me smelling good physically) and the few races that was highlighted of interest (and you will realised I never did bothered to post the change or update SCKLM reverting back to October 4, 2015. Why? Because the postponement SHOULD not had even happen in the first place short major disaster or bad haze).

First FR225 in Malaysia. July 3. Anson Chong
My last product review was for Jabra Rox Wireless and I have at least 3-4 more in draft including a long-term review of the Garmin 920XT. Interestingly, Garmin has brought in many new models since the 920XT. I may unlikely to obtain them and to share the write up. Only through the Garmin Running Clinic, myself and my teammates has been able to see it first hand how they look. Lucky participants were able to see and try for themselves how these function before committing to an unit. The most recent would be the ForeRunner 225 which has built in heartrate reading function via opto-LED. 
I tried it and I can tell you it's faster than the Samsung GearFit I've reviewed and do not require a proprietary apps to run. Here hoping Garmin Malaysia will read this and send me an unit! Yes, I am not shy "like that"!
Moving along, I've not raced for the longest time. The much awaited Ironman Putrajaya 70.3 were a "Did Not Start" or DNS for me due to work commitment. As it turned out, I have to be in Toronto the day after the race. With the total travelling time of 22hours, that was near impossible. However, I tried making the best out of the opportunity to travel (for work) - so I quell the frustration with almost a daily run through Toronto.
-4 deg C with 35-40km/h wind. Even the Toronto folks think it's insane to run in that weather.
That was of course, 2-weeks after my trip to Amsterdam where I would had used it to taper for my 70.3 if I had the opportunity to race. And I was also part of the Garmin Run Clinic in the morning the day I left for Amsterdam.
Amssterdam at equally cold -2 Deg C which was my first time runing at sub-zero temperature. Fun? Of course!
My current job is demanding in terms of travel and responsibilities. Beneath those chances of running in places I only dream of visiting (or on Google Map), it is actually mentally tiring and physically challenging. This is above the regional travel I am doing to countries like China, India, Oman, Philippines, Singapore, Hong Kong, Indonesia, Pakistan and of course, Malaysia. 
And that explained the lack of updates in this blog. 
Just over the weekend, I've been part of two separate running clinic. I've been trying to get myself involved beyond the "blog" and with some real human interaction. Been working well so far and I've proven not to be a social in-ept person ;-)
Garmin Running Clinic July 25, 2015
With the VI Boys from Batch 88
Do I miss racing? Yes very much. Do I miss writing? Most definitely. For those of you new to this blog, do a search using "tristupe" in the search for possible older entries on running, triathlon, race report, healthy eating, tips on food and just about anything incoherent. Make use of the Tag at each of the entries to find similar write up. I will start writing more and will revive or update older post to make it relevant. Most of the sharing that I was told, "useful for runners" were completed in 2011 to 2013 period. That was when i was at the "all out mission" to reset my living habit and start to live healthier. It has not change since and that change has been sustainable and is now a lifestyle. 
Iromman Langkawi 2014
I will be missing Ironman Malaysia 2015 due to work travel. It is very disheartening, more so when I am looking forward to the race. I've gotten my 25% refund as I waited until the very last confirmation that I have no choice but to be in London during the Ironman week. As a consolation, I will be able to run the October 4th SCKLM - and hopefully I will not be in Pakistan that week or the week before. So while the madness of regional and continental travels happen, it is "business as usual" on the road, trainer and swimming pool. It is a lifestyle I embrace - and a lifestyle that will stick for life. I will start sharing the challenges of having to train while travelling - the food and the dealing with time differences. This is perhaps, a direction that will be more relevant as we move towards a different level in career and amateur racing.
Feb 2015 to July 2015 Mileage. Consistently Inconsistent
Stay with me a while longer, I am back.

Friday, July 24, 2015

Running Your First Marathon in 12 Months

Team Athlete Annie Yee
You wipe the sweat from your brow, and almost immediately another drop takes its place. You look further ahead and you see the road takes a turn upwards. Your head pounds as you lost count of the number of climbs you have endured. Your calves are screaming and your shoulders are heavy. Your drenched shirt clings to your body like a second skin as you make your way over the hill and towards the finish line. 300 meters to go. You can see the crowd lining the finishing chute, and photographers snapping away. Your mind goes blank. Months of training and sacrifice has brought you to this moment. You can hear every beat of your heart and every breath you take as you close your eyes for a split second to savour the moment. 10 meters from the finishing arch, you pump both hands in the air and grit your teeth in satisfaction. As you cross the line and the race volunteers put a medal around your neck and hand you an ice cold bottle of water, you realize that you have just put your body and mind through an arduous endurance feat that tested the limits of your physical and mental capacities. You have just earned the accolade of a Marathon Finisher.

The Marathon is a running event with an official distance of 42.195 kilometers and it evokes feelings of awe and respect amongst runners and non-runners even. Imagine running from Klang town all the way to Kuala Lumpur City Centre. You get tired even thinking about driving that distance, what more going on 2 feet. What makes a person willing to run for 42 kilometers? Is it the sheer satisfaction and sense of achievement? Is it the hard-earned finisher’s medal? Is it the marathon finisher’s shirt that you will cherish and have a special place in your wardrobe? Or maybe, it is just bragging rights. Whatever the reason, taking up a marathon challenge is a lifestyle change. It is a test of one’s physical stamina and mental strength and months of hard work and sacrifice leading up to the big event. Every year, thousands of runners take up the challenge of running a full marathon distance race all over the world. Many complete the distance, some struggle through it, others fail in their attempt. It is said that only 1% of the world’s population has completed a full marathon. Will you take up the challenge?

What do runners who have completed the marathon distance have to say about the experience of running one? We asked a simple question to several runners to gauge their response – “What inspired you to take part in your first full marathon?”

The wakeup call was when I discovered during a medical checkup, my cholesterol level was high and because of that, migraine hit me almost every week. It took me a year of training before my first marathon. The aim was to complete the race and with this aim, it kept me motivated to train week after week. At the end, the feeling of crossing the finishing line for my very first marathon was priceless” – Imran, 30, SCKLM 2013, Lecturer

When I saw runners older than me who can complete a full marathon, it spurred my instinct to sign up for my very first marathon. I felt that If they can do it, so can I. Other than that, influence from friends did play a part in motivating me to sign up my very first full marathon.” - Vivienne Loo, Energizer Night Marathon 2010, Self-Employed.

My running experience is less than a year and what really inspired me are other runners in the community who have completed the marathon and beyond. I wanted to put myself in their shoes, to feel what they have gone through and all the sacrifice that is required in completing such a journey. No matter how fast or how slow they ran, they finished it and completed it. Running has taught me a lot of respect and to praise God that how lucky we are to be given such strength and determination to achieve and go beyond the boundaries of human capabilities.” – Man Abdul Shukor, 37, Melaka International River Marathon 2014, Senior Engineer

My main inspiration to enter my 1st FM was to reduce my weight.  My weight was around 85kg and the BMI test showed I am in an unhealthy position. Thus, I took up running and eventually ran a full marathon after 10 months of running.” – Puvan Maha Iswara, 29, Putrajaya Night Marathon 2011, Engineer

This is the first of a series of 6 articles that will guide the runner to complete his or her first marathon race in 12 months time. For a start, the 2015 Standard Chartered Kuala Lumpur Marathon (SCKLM) will most probably be held in the month of October if everything goes according to plan and it is one of the most well organized marathon events in Malaysia. It is also one of the most popular choices for runners who want to register for their first marathon race. The marathon race scene in Malaysia has grown by leaps and bounds and this is evident from the number of full marathon events you can sign up for today compared to 5 years ago. Some of the marathon events worth mentioning are of course the above Standard Chartered KL Marathon, Penang Bridge International Marathon (PBIM), Putrajaya Night Marathon (PNM), Kuching International Marathon, Borneo International Marathon in Sabah, Island Ocean Marathon in Langkawi and the River Jungle Marathon in Klang Valley. With the boom in running, there is also a marathon event that caters for women called the Malaysia Women Marathon and is a day to celebrate the strength of women and empowerment of sisters in running.

This series of articles will encompass different slices of the marathon pie, and when put together, will enable the runner to have adequate knowledge, information and tips to confidently participate in their first 42.195km road race. The articles will cover progressive training programs that cater to running the full distance; nutrition, fuel and hydration requirements; training gear and race essentials; injury prevention and valuable tips for the big day! Knowing that a first full marathon is one of the defining moments in a runner’s career, it is imperative to be as best prepared as possible approaching the big day.

Sharing their valuable experience and in-depth knowledge in running for the benefit of the runners who would like to take up the first marathon challenge; is Team 2ndskin who were featured in the May/June 2014 issue of Running Malaysia. Team 2ndskin are a team of accomplished runners and triathletes, who amongst themselves have amassed a combined total of 88 marathon finishes and 38 ultramarathon races under their belt (or shoes!). Their combined running mileage easily exceeds 15,000km a year and on average they wear out about 4 pairs of running shoes each in 12 months!  The regular marathon and ultramarathon runners in Team 2ndskin are Roy Yeow, Azrulhisyam Hussin, Lim Ee-Van, Annie Yee and Eugene Teoh. They have run marathons in different conditions and weather, in multiple countries and on different terrains. Having tried and tested different running gears and products along the way, Team 2ndskin are well placed to offer advice on the right choice of equipments and gear required to complete your first marathon. They have also tried different training programs and methodologies and are well-versed with different running workout types and the benefits of each type of workout session to the overall goal of a marathon finish.

Ready to take up the challenge of running your first marathon in 12 months? Look out for the next article on basic and progressive training programs that will kick-start your goal to join the ranks of runners who call themselves Marathoners.
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