International Rembau Century Ride 2015 Race Report

My first race for 2015 and it was the Rembau Century Ride 2015. With lesser exposure and time allowed riding on the road due to work and safety concerns, rides like these are a good opportunity to "go out and sweat". Add the purchase of a new TT bike, it's only fair that I let the bike have some fun as well.

The registration was completed late last year and the race kit collection was completed a week before the race. it was very well coordinated with the organiser ready to provide all the information needed. With no plans for staying over at Seremban for the ride, I car pooled with Hin Toong and drove down at 4.30am in the morning of the race. Prior to this, an arrangement to be part of the Old Putera (OP) team was done and I can't say no to camaraderie and some OP-styled banters. We arrived at the RV point (location not to be reviewed for national security reasons) which was close to the starting point - about 1.5km away.

Thank you OP Syed Azlan for the pic

The funny thing about Rembau Century Ride is we do not ride into Rembau or passed it, but rather, we ride around it. I guessed the novelty about this is that the current Sports and Youth Minister, En. Khairy Jamaludin is the MP for Rembau, and he will be officiating the ride. Kudos to him for coming on time and walked (without bodyguard) amongst the riders to the front podium to flag us off. I guess there is where his charms lie being a public figure and still not very arrogant about it.

Some of the OPs that took part. Thanks OP Syed Azlan for the pic.

The ride started with me being at the back of the pack. I've always jittery riding in a big group as there will always be chances of crashes when one of two lapse concentration while riding in the peloton. As I am very much training alone, I felt more comfortable to ride solo or with a friend or two which I am comfortable with. The ride started without much delay and just 2km into the ride, a rider was seen on the road side, believed to had slided under the uneven road. I was pacing with a few friends until circa KM20 when the cable tie holding my torpedo bottle (strapped to the stem and my TT handlebar) snapped. I have two choices, finish up the Hammer HEED and don't use it for hydration in this race OR find a quick solution to secure the bottle and still use this. The first option wasn't viable as I do not want to waste the HEED, so I went hunting for strings to secure the bracket. I found it by a road side stall selling fresh produce.

Somewhere at KM24,  Ayer Kuning

Crude as it seen, but it did the job for the remaining of the ride with no issues. have to make mental note to bring additional cable tie to fix anything loose next time around.

After the ride, back home

As the ride went into the 30km mark, immediately after the turn off towards Linggi at Kampung Kundur, headwind and crosswind started to blow with the participants. As with all wind, I would had thought this is momentary and would subside within the next 2 to 3 km. However, it seems that the wind refused to go off. I begin to notice many immediately in front of me slowing down as they were fighting headwind. Even myself in the aero position was having a struggling with the oncoming wind. With the deep dish (100mm back and 80mm front), I was being pushed left and right due to the crosswind. It continues all the way until CP1 circa KM45 - and it continues pretty much the whole way. The crosswind and headwind became the highlight of the race.
Below is my take on Nutrition (fuel and hydration), bike setup and actual effort riding the race.
Nutrition
The rest of the race was pretty uneventful. What i aimed to achieve in the ride was to fine tune my hydration, fuel and electrolytes. I started the race with 3 bottles of Hammer HEED, each 750ml and with 2.5 scoops of HEED, providing up to 800kcal for up to 3hours of ride.
I timed my fuel at 45-50minutes interval with each time a pack of Hammer Gel (each 90kcal), and this provide me up to 200kcal of fuel every 45-50minutes in combination with the HEED. Going by the guidance of 1/3 of your kcal consumption, I got it spot on.

prepared 7 packs of gel, consumed 4 only.

The tummy wasn't bloated and I did not have any instances of bonking, or near bonking - no simple sugar were consumed = no sugar spike =  no sugar crash = no bonk. I supplement the fuel with 2x Endurolytes and 1xAnti Fatigue (precious as I am running out of these, even whole country!). In addition to these, I took 1 banana from CP2 and decided that a sip of gassy electrolyte soda given out were too sweet/gassy for my linking. I am glad I skipped that! I now believe I've gotten my fuelling plan very near to what I need and will perhaps include 1 Perpetuem tablet (30kcal each) per hour as insurance.
As for hydration, I stick to the planned 750ml/hour and top up with water at CP2 and CP4. In all, I consumed close to 2.5liters of liquid and a pee-stop confirmed I was well hydrated with the urine color to be pale yellow.
Bike setup
This is the longest I've taken the Boardman AiR9.8 TT for a ride. With the recent upgraded seat to ISM Prologue, changes to the aeropad from old aircon pad to Fizik aero-gel, I did not have any issue with any aches during and after the ride. Correct sizing and fitting as advised by Hee Hong Cycle, I now appreciate the money I've spent on the new frame. Compared to the Ironman races I've done with the older oversized Ordu (I still misses her sexy curves), the Boardman were heaven and hell in comparison when it comes to comfort and power transfer.

I felt pro. Thanks Ray Lee for the capture. 

I brought along one tubular and two CO2 catridges in case of puncture. Total weight without rider was approximately close to 13kg (bike alone about 9kg). I am now 71.5kg and still looking for the best power-to-weight ratio for sustained effort. The Boardman AiR TT is a very very stiff and responsive bike. There was a few times that I gave the bike a "go". Picking up from my Garmin Connect ride details and looking at the few "speed spike", assisted by average of 2m drop in descent (which you won't feel over a 1km distance, as an example), I went from 38.7km/h to 56km/h within 900m distance at the expense of heart rate spike of about 13bpm (140 to 153).  Elevation differences were about 4m in the 900m. This Boardman AiR 9.8TT is a speed machine and it seems I am the hindrance for the bike to go even faster! Time to upgrade the crank perhaps for better efficiency?

How hard did I work
With the Garmin 920xt paired with the heart rate monitor and speed/cadence sensor, I had a very good information of my effort in data form. Of course if I had a power meter, I would had been more efficient with the ride. The ride was done 95% using the 53 crank (large crank) and only dropped to the smaller 39 when the headwind get really nasty. My spinning cadence was average of 79rpm and it was near my typical training cadence as well. I now really appreciate the amount of time I spent on the trainer to relearn muscle memory. My average HR were 138bpm or about 74% of my max HR 186bpm). From Garmin Training Effect (TE) perspective, it was a 2.8TE effort, which translate to my Zone 3 Tempo pace (Joe Friel for cycling based on my LTHR of 150bpm) - hardly pushing and comfortably "hard".
Why is this important? As an endurance athlete that does Swim, Bike and Run, it is important to be able train myself to be efficient with body fuel usage and muscle stress and loading.

HammerOn. Thanks Ray Lee!

Full Garmin Connect Data

http://connect.garmin.com/activity/687241773

Race Pros and Cons

Pros

- very well organised from registration to race day itself. Organiser should be commended for the super fast open communication on my queries.

- Nice route for a 160km easy ride. Flat route made challenging due to the headwind and crosswind (is it always that windy in the inland of Negeri Sembilan???)

- Kudos to the organiser for engaging the Polis, Fire Department and volunteers that manned 80% of junctions and intersections. The 10% were on very less traffic area and pose no concern for the riders. The next 10%, see below.

Cons

- While the water stations were sufficient, the last water station circa KM130 ran dry of water and food. Slower rider may have to buy their own at petrol stations or grocery stores.

- Section at Tanjung Ipoh were highly trafficked. Cars zooming very closely and this was where the dangers lie. I was almost sideswipe as one car pulled too close for comfort. I managed to avoid crashing due to experience and knowing how my bike behave. Otherwise, it may turn ugly. This 10% section or approximate 20km that runs from Tampin to last water station was very busy with traffic. Even the local say this road turns into a highway on weekend.

- Lunch served could had been better thought off - simple buns and ice cold water would be a big win instead of the rice box or noodles that was served as they have high chances of going bad under the hot morning/afternoon. 

- There was no finishing experience. For those crossing the line in their first Century Ride...there was no fanfare, no one to greet you and no one to tell you where to go. 

Thank You

To my team, 2ndSkin and the collaborators Garmin Malaysia, Hammer Nutrition Malaysia, Kraftfit, Lifeline-ID and Skechers (I was wearing a socks from Skechers), thank you, and to Hee Hong Cycle for the Boardman AiR 9.8 TT support too. 

Gratitude to the Old Putera Team of cyclists and supporters for doing the internal coordination and flawless support, the organising committee and all volunteers that has made the race a good experience. 

And thank you for the awesome headwind and crosswind, that added color to the ride!

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Kraftfit Compression Bike Pants - Review

Kraftfit came out with a new product right before Xterra Malaysia. I got excited to know this as I am looking to replace my 6 years old trishorts that has seen me with 36inch waist and now at 29inch waist. Most importantly, I need to start looking for an affordable padded shorts to assist me in the 180km cycling required in the Ironman triathlon come September 2014. The product from Kraftfit, being compression wear, added to the sweetness, as I could really use some help to support the hamstrings and quads that will see the run (hopefully, and not a walk or crawl) distanced at 42.2km after the long biking. 

Possibly all you could ask for, maybe more.

Straight From Packaging
In other words, the unpacking. The unit I got is sized M, which is a size bigger than my Kraftfit compression (non-padded) shorts. As this is meant for cycling and with padding, going one size up seems logical. Plus the good folks at Kraftfit cautioned me that the material is thicker and tougher to compensate for the additional padding, hence, to be more conservative with the sizing. 

As it is from the pack

The shorts looked like a cross of a full cycling shorts and a tri-shorts. Why I said that is that the top portion is high, meaning it will be worn higher on your waist (where else for a tri-short, it actually sits lower, at the hip bone). Then the leg portion is shorter than normal bike shorts and sits about 4-inches above your knee (where else a cycling shorts sits nearer to the knee).
As a matter of comparison, this photo below is of me during the Ironman 70.3 Putrajaya wearing a zoot trishorts

Ironman 70.3 Putrajaya T1 : Race Report Here

You can see how high the shorts sits on my thigh. Now compare it to the Kraftfit padded shorts taken during the recently concluded Xterra World Championship race.

Photo from Cycling Evolution. Credit to them for the superb capture of me looking rather...scared of the water

Here are the photos of the shorts, up close.

Label and care instruction. I cut/removed this to lessen potential chaffing

Back view

A bit clearer without the reflective part shining due to camera flash

Turning it inside out, it revealed the padding (in blue) and chamois on the side. Be informed that the padding/cutting is gender specific.

Designed to let you sit on your sit bone

One nice touch is the anti-ride up rubber garter at the thigh. This prevent the shorts from riding up as you goes through the sports.

Secure

The padding was from Coolmax and this photo below shows the clearer construction including the side chamois padding that will help to prevent chaffing on the crotch area.

Back portion

The front padding stops where the male private starts. It basically become less obtrusive and allow a more comfortable wearing without potential chaffing of the scrotum or the penis (there, I've said it)

Front

You be forgiven to think that each panel is for one side of the balls

What Sall I print My Name? 

One of my initial worry is that the construction is of a few panels. Meaning, there could be friction points. However, the flatlock stitching may prevent that from happening. From the photo below, you can see what I meant, the vertical piece and the horizontal piece is three different panels

3-panels, see it?

And inside out, you will see the flatlock stitching.

Flatlock holding upper and lower (with anti-ride up garter)

here, another view. The seams that joint the top and bottom leg portion

The only way to find out is to use it and Xterra was the chosen race.
One more feature that I love is the reflective strips that are on all the wordings and logo. This make perfect sense as it aid visibility to others when riding at night or early morning. Photos below were taken about 3 meters away with flash to emphasise the reflective materials.

Logo at the back

Good?

Usage Review
I used this for Xterra World Championship the first time and I believe I was the only one using it. I promised the team that I will give this a fair review as I am essentially testing this for the development team as well. Basically, it is a well thought off product and does what it claims to do. Furthermore, as a compression bike pants, it is filling up a market left by many other manufacturers.
My first fitting on this was good though it did feel funny to be wearing something more padded that my older Zoot shorts. The adjustment to get the padding and the shorts to sit correctly were fast. It did feel a bit more snug that the other bike shorts I have and the material did not stretch and become semi-transparent.

See how it shine? No, not my teeth. :D Thanks Doc!

On The Swim
Testing it as Tri-shorts, it did not feel heavy on the swim. Did not restrict movement and did not feel as if it will slide down my waist. The garter held the shorts at the thigh well and the waist garter performed as it should. What could be better is availability of a draw-string at the waist. My thigh is bigger than usual for M size and my waist is smaller for M size. A drawstring would been perfect. Having said that, no, there were no slippages from the waist. It stayed where it was from start to finish.
On The Bike
Wow! Padding. It felt plush and forgiving especially on the rougher terrains. However, about 15km in, i start to feel the part where the padding (blue) and the Chamois (smoother, black) starts to cause friction point on my butt. It is also where the bike seat and the shorts meet the movement of my legs. It could be bad adjustment, as I actually stopped for a while and readjusted the shorts. The friction point went off, but some damage (on the skin) has occurred. It wasn't bad, but if I did not stop and re-adjust, I may end up with a bad-ass chaffing. 
On The Run
With the shorts for the run, my worry were the same for a padded shorts. As I do the sports "commando" aka no undies (God forbid i crash and tear the shorts!), I took precaution and put some Vaseline between the crotch to lessen the possibility of chaffing. That went really well, as it was more "supple". I should had slapped on more for the bike at those friction point instead of just at the crotch (or balls). No chaffing whatsoever. I am impressed.
Bottomline
The padded shorts performed as it should. Not that it did better than the other shorts I had, but it certainly were comfortable and more specific for the sports I do. Without an overly long thigh section like a typical cycling padded shorts that runs right just above the knee, I have more freedom of movement. 
However, the padding were more substantial compared to a tri-shorts, and thus takes a bit of getting used to. Once your butt make friends with it, no issues.
The pricing is attractive, at RM259.90 (full price), it is a bargain compared to the other cycling shorts or tri-shorts selling easily at additional RM100 more. Bear in mind that this is a Compression-specific shorts, a big missing chain/market between cycling/tri padded shorts and compression specific non-padded shorts/thighs. I did not hesitate to buy it (though I should be getting one via the collaboration between 2ndSkin and Kraftfit). But hey, I would need them for my training and hopefully, my Ironman race in September. No regrets in getting this!

Nicely fitted. Thanks Cycling Evolution!

Next? send this shorts back to Kraftfit for them to print my name on it! Swag!

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SAC Day 3 : The Langanan Wonder

Reality check. 4-weeks has passed since SAC and I am still writing the "race report". I apologise for the lateness as it is unlike me to delay things of these sort. I guess I am getting older and writing report seems to be slower at the same time. Excuses aside, enjoy the report on Day 3. 

Where 3km Was Actually 5km, One Way

As usual, Day 3 of SAC will always be an easy day of sort. This is due to the very tight timeline to get the race completed by noon, for the folks to pack and prepare to head home (to KK or to airport). It is also the day where the "tie breaker" will happen. You see, SAC is very much a "timed race" where the ultimate champion will have their results tabulated on the day to day basis. You can come out mid of table on Day 1, but if you managed to score it big on Day 2, and find yourself in contention to be on the coveted Top-3 position (for bragging), Day 3 is where you get a chance to outwit your opponents. It is usually a "treasure hunt" of some sort on Day 3. But first...a visit to the "Emergency Blister Control Row".

Everyone here is getting their blisters fixed

The last day was a Sunday, and the race director did not had plans for all of us to wake up any later than 7am. By 6.45am, many things has happened and the campsite was abuzz with activities.

But sir, it's (blardy) Sunday!

Blisters you asked, how bad? Well, to start with, how about at all spots you can think off on your feet?

Every single toes and at places you never think will happen, like top of your feet!

This race, myself and my team mate Roy Yeow took part together. But of course, he was way faster (and me better looking, because this is my blog :P)

We should had continue to confuse some participants...

Once all the blisters has been treated and covered appropriately, we headed to the starting line where the last briefing for SAC2014 will be done.

But first....

Yes, the trip this time around has been about taking photos and racing. Memories are made of these and best to have them immortalised and for sharing.

With Nasier. Thank you for the captures! 

Tired from the last 2-days and with some returning back as late as 11pm, tiredness could be seen on the faces of many. Little did we all know (on that morning) what will be put for us to complete. Afterall, a "hike up the waterfall" sound very do-able, more so there is already a fixed trail many could follow.

A photo showing a mixture of feeling...

How tough can it be, right?

The race started soon after the last briefing - that we need to hike up Langanan Waterfall, get our number marked, get back to race HQ and head out for a treasure hunt. Cut off is 12noon. Simple. We have a good 4-hours to complete all that and it is at most...15km...

Right?

As with all the days, photos are compulsory. :) Here, Rosli having a good time recording all of these for memories.

:D

The short run out of Poring and we are headed to the start of the waterfall trailhead. It can be accessed internally via the Poring park, but why take that easier route when we can take a longer one?

Starting to look rather promising. A hike away from the sun. Nice.

Teammate 2ndskin in action

Somehow, no one started to run, yet. Dear Esther has went up Langanan before, and if she isn't running, that would only meant it will be tough - save energy lah, she said.

Ready?

Langana

It says...3km...right?

The starting was good. With wide undulating trails that looked runnable. This is a tourists spot, isn't it?

So much fun

And then....

Climbs...40degrees switchback

And it just go on and on and on...for the next....4km.

It is a climb people! Move!

4km? Yes, because you see, the 3km is a straight line distance not taking into consideration the elevation change. The GPS records vertical distance and the 3km slowly creeps to 5km to the waterfall. You thought you are making progress, and the distance marker just refused to budge...

Aiyo...

Wifey was struggling with her backache and I had the chance to run up further and take panoramic (vertical) shots to emphasise the climb.

Steep

We arrived at a cave known a Bat Cave. I've checked, no Batman inside.

Reeks of guano

More pics of the climb.

There got to be an easier way...but none.

Everyone forgot to look up

Because looking down was inevitable with the climb

A clearing for a breather. Fantastic view. I bet this was the waterfall we saw from a distance on Day 2.

A shout from the top for an photo opp and you see everyone looking

And then the climb continue....

Along the way, there were many huge trees. This one was the biggest I've spotted along the way.

Makes you feel small

And of course, when opportunity arise, we run for it. :D

Flat - run

And get dissapointed that there is another 1.5km (which in fact, translate to 3km) to go...

Kena tipu

That was also when we saw many running down from the check point

Billy

Babe

Handsome

THe climbs continue for us mere mortals. Almost 60degree climb at certain section

Not easy...heartbreaking

Saluting!

Penang Triathlon and Duathlon organiser

Rosli mimicking a scene from a Hindustani movie

With a lot of encouragement along the way, we could hear the waterfall after what seems like a full 2-hours of hike (to cover 5km).

Thank you sir

And the sight did not disappoint.

300feet worth of waterfall

The waterfall was spectacular. But as we were chasing cutoff, we decided to spend maximum 10minutes to let the fall soak into us.

RnR for many not rushing

Checking in

One more selfie won't harm

Or two more...

Maybe three

This waterfall deserves a return visit in our next holiday trip to Poring. I can imagine how cold the water would be just from the breeze caused by the gushing water from the top of the fall.

Next time again, perhaps

The return journey was easier as it was 90% downhill. The 5km was covered within an hour of fast descent.

Run? Maybe not...tired dy.

We arrived back to Poring with about 45minutes to spare. But first, a compulsory pose to commemorate 2014 SAC.

Hurry...hot hot hot!

The remaining for the 45minutes saw me and wifey scrambling to find the nearest two spot. It was easily 2km one way and with 4km to cover, that made our 10min/km pace journey. The sun was beating down hard and we decided to just settle for the nearest two - which was the exit of the Day 1 route not too far away. We ran back a little to Race finish with about 5minutes to spare. 

Thank you Nasier

There wasn't any fanfare and there was just for us, self accomplishments. Yet another long race together and with both being stronger, we know we are not going to be last in the list. Even that, there is no shame being last, as the last 3-days proved to be tough even for the strong athlete.

:) Yay!

Route Data
Distance : 13km
Time : 4hours 5mins
Elevation Gain : 791m

Immediately after the race, we went back to the run to clean up and pack. As we booked the same day flight return to KL, there was absolute rush to make sure we got everything we need packed and ready for home. The award lunch was held soon after and just like 2013, the medals were huge ass big.

And this year, there was coffee from Tenom given to us, apart from finisher t-shirt (long sleeve) made by 2ndSkin. Nice!

It was also catching up with fellow competitors as we made plans for the return in 2015. New friends made, old friends rekindled. Races like these set the pace for many future races where many make the effort to keep in touch post race. The community is small and we will cross path again in near future.

It was indeed a good race. The organiser delivered yet another superb worthy to talk about race and with like minded participants, it became better. Many enjoyed the camp out with a handful decided to stay in the comfort of modern amenities (aka ourselves). Route from Day 1 to Day 3 totally wore us out, burnt us with tan line to remember and with elevation that makes us believe any mountain can be climb if we put our heart into it. Until 2015 and the 16th installment of SAC, stay well and thanks for reading all the 3-days report. It has been a pleasure writing and reporting it from memory. Hope you enjoyed it as much as I did writing it.

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