Where It All Began

I had an interesting surprise last week from FB. In our Puro Tri group chat where literally hundreds of messages are posted each day by only a handful of members ;) , Lloyd our mamaw triathlete in the group, offered free race entry to Challenge Camsur courtesy of RaceDay Magazine. I was sick at that moment and only three weeks away from gun start but it's free entry to 'Where It All Began' we're talking about. I grabbed a slot and went to the doctor for a check up.

From a screenshot of www.challengecamsur.com

'Where It All Began' is the tag line of Challenge Camsur happening on June 14, 2015. The venue is generally believed to be the place where triathlon started to see its phenomenal growth due to Ironman 70.3 brand of race that was held there some years ago.

The plan is to make sure I have no fractured bones from a minor accident that happened last January. I actually did two half distances before I decided to stop running in March. The X-ray results on my foot are encouraging; although my ankle ligaments were torn during college days I have no fractured bones just inflamed parts that can go away. The wrist is another matter though, my right wrist has no more ligament or cartilage (don't remember which of the two). Doc said it's the reason why it hurt so bad and told me to use the aero bar often when on the bike to minimize the pain.

I know three weeks is too short of a preparation for a half distance tri but I've done it before on a harder course so I guess it most likely will boil down to how I execute on race day. I'm imagining I'll hold back on the bike and run-walk towards the finish line to give myself a better chance at finishing the race. But before that I have to deal with the swim, hopefully I'll be ready by then and start near the front of the pack. 

On the registration form there was a question about my expected finish time, I put a stretch goal of 5:45 but it could easily be 6:45 or worse DNF, arghh. 

About my cough and colds, it's getting better by the day and in fact I've done well on my first day of training - an hour on the bike trainer ;). 

Here's wishing for a safe and happy race on June 14. CWC here I come!

Getting Sick

I've been sick for the past few days. Nothing gruesome, just a lot of coughing and a nose that runs like a waterfall. It started with my little boy, he passed the torch to his mom who in turn transmitted it to our daughter. I thought I wouldn't catch it even when all of them got sick, I was thinking I have a strong immune system in a time when I wasn't training. I was the last one to contract it and feeling desperately seeking for some magic cure. Here's what I have tried so far: ginger tea, clamansi juice, banana pineapple smoothie, malunggay soup, pineapple juice, grape juice and a cocktail of vitamins and decongestant.

The feeling is already improving - it better be coz I can smell a free race entry in the very near future (fingers crossed).

My own cocktail of you know what ;)

Kwebang Lampas Ride

Photos by Pot, Pong and Zaldy

Kwebang Lampas is a tourist destination in Pagbilao, Quezon. You can find it in a place called Lukang Cove in the Grande Island of Pagbilao. It's called Kwebang Lampas for a reason: the cave is actually a very short tunnel - through and through so 'Kwebang Lampas'.

A panoramic shot of the whole Lukang Cove Stretch

From the City of Lucena we rode for about 35 kilometers to reach the place but we still had to cross a small lake and traverse a trail to get there.

Almost There :P

We parked the mountain bikes on a local's house before boarding the boat. Lucky for me I didn't have clipless pedals on my mtb, I was wearing running shoes and my buddies were on their cleated shoes on a hike.

Waiting for our turn on the Boat Ride

Someone paid 105 pesos for each of us upon entering the place, it included the boat fee. I was a bit surprised that the place was packed with tourists. I was expecting fewer  people but the number of tents on the ground alone indicated otherwise.

With the boat passengers

From the shore I swam to get to the cave and exited at the other end before swimming back to the beach. With its white sand I think the place is a delight to swim in only problem is that it sits beside a huge coal fired power plant.

Start of a short trek towards Kwebang Lampas

The ride back home was too hot. We stopped and dined at Pong's house for a fiesta celebration and even had a 'take out' chicken upon leaving.

76 kilometers in and I was home sweet home.

Look at their shoes ;)

Here's a photo of the cave... but I guess you're looking at those bikinis, right?

The left hand side of the beach shows a lot more crowd

The extent of the white sand is shown on the background

Maintenance Plan

Maintenance Workouts

When I was just starting with endurance sports it was always tough to get on with the structured plan I set after each sporting event especially if the race was a long one.

No matter how I prioritize my races it still was a struggle to continue with my laid out training plan. More often than not, I wouldn't sweat out for a couple of days... actually it's more like a week or so.

30 Minutes of Swim Time per Week

But going through a lot of these events I learned to accept that slacking after a race is totally fine with me. It is recovery, and in some cases it is an end to an old training regimen and a beginning of a new lower mileage maintenance plan.

As I claw my way back to triathlon, I am now beginning to condition myself with some sort of maintenance plan for the very simple reason that I don't have a race in sight just yet. So here I am not training for a race but just enjoying a low volume workout schedule just to keep myself ready for an eventual training period in the future.

Here is my usual weekly mileage for the time being:

Swim - I try to swim once a week for 30 minutes

Bike - I try to do one short casual ride on weekdays and a longish ride on weekends

Run - I try to run 3 to 4 times a week, each session lasts for only 20 minutes

This is a huge positive leap from something like not doing anything... duhh.

Bike Trainers are Nice but really Boring Stuff

To be honest, I am not worried that I wouldn't finish a race if given a three week window to train. My experience in endurance sports isn't vast but it's enough to feel the fitness that I acquired throughout the years will get me through somehow. Not every race of course, marathons and full I.M.'s aren't for three week preps but other than that I think it's fair game.

Speed is another matter though for me. Since I am not fast at anything, going even slower is a reality. I know I wouldn't be able to go hard in my current condition. Struggling to keep pace would be an understatement and gasping for breath... well, let's not go over there yet hehe.

If you are into triathlon and don't have a race in the near future I'd like to suggest to try only the workouts that make you happy because those are the ones that are sustainable, and feel good that you've done something to stay fit for your next training push. 

Triathlon Is For Bikers

There's no denying how ubiquitous the pedal powered machine is in and out of the Metro. From the road bikes that were popularized by the Tour of Luzon to the mountain bikes that saw a boom in the 90s, they're everywhere. Today we can see different types of bikes plying our roads. We can see how the folding bike captured the hearts of many, how a fat bike can be a badass on trails, how the triathlon bike look dangerously awesome and most recently how the single speed/fixie bike won the teenage market. With the most expensive equipment in triathlon already in the hands of these riders it's easy to see why bikers can easily transition to triathlon. Here are some things I would like to share to all the biker dudes out there who are considering to enter the world of triathlon.

A swimming pool beside an oval running track makes for an efficient workout

1. Swimming is a good cardiovascular exercise that will complement your cycling.

2. Running off the bike is easier for a biker than a swimmer because of the experience of riding is already there.

3. Get a good pair of kicks that you can use in training and racing. Some running shoes need a break in period to perform well.

4. Don't get intimidated by the looks of triathletes especially with their tri suits and expensive bikes, they're mostly average at best in all three sports.

5. This sport gives you the license to give in to your 'upgraditis' issues. There are tons of new gears you just have to have starting with a power meter.

6. Running is not for everybody. Some guys went biking to avoid running injuries, some have joints which aren't good for running - if you have serious issues with running you might as well dismiss triathlon. 

7. Do not abandon the root of your bike rides. This is probably where I strayed when I was just starting to delve into triathlon by making my training as structured as possible to get the most out of every workout, I missed a lot of rides with my friends.

8. It is normal for a biker to have long rides that can last up to a day. IM's 180K ride would seem just another weekend ride.

9. You can bike a double century in no time but in running it will take some time before you can run a marathon. Be patient, there are a lot of short distance triathlon races in the calendar, and choose wisely.

10. Just so you are a biker doesn't give you the privilege of hammering on the bike leg, remember to save something for the run.

Triathlon Is For Runners

With the boom of running, many runners were born. Starting with a 3K or 5K fun run, a lot of people will be challenged by the longer distances until such time they reach the end of a marathon or an ultra marathon. Some will wonder if they can do a triathlon and they'd go to a site like this and see if they have what it takes to become a triathlete. The obvious answer is yes because running is the hardest part in triathlon - at least one part is already in the bag. Here are some things I would like to share to the runners out there who would like to try triathlon.

Get ready for your new mates :)

1. Three is not better than one but it's definitely cool to have two more sports to choose from during days when you're not up to running.

2. There are short distance triathlon events you can join before plunging on the longer distances. Some are even done on swimming pools and beginner friendly. In some short races you can sign up without training, just borrow a bike if you don't have one.

3. It probably takes two months of training with a coach before you can swim comfortably if you start from zero. Concentrate on your form and proper technique.

4. Your bike should REALLY FIT. A bike that doesn't feel quite comfortable is not the bike for you.

5. Biking is easy but it takes a lot of time to get comparatively fast with other triathletes. Time on the saddle will dictate your progress.

6. Our triathlon community is not as big as the running world, you'll see familiar faces on races and you'll expand your social circle. From lane mates to bikers on long rides you'll have new buddies guaranteed.

7. In a race I usually go out hard on the swim, steady on the bike, hard on the short run and easy on longer runs. You'll know your next approach once you tried it. All I'm saying is that you should have a solid plan for every distance especially on your race nutrition particularly while on the bike.

8.  Accidents can happen on bike training and racing, always be alert and stay safe. Bring money and mobile phone on every ride.

9. Triathlon running is different from a stand alone run, much of it is because of the bike ride prior to the run. Try some brick workouts before a race.

10. Structure your workouts to get the most out of it. At the start prioritize your weakness and when you're improving give a lot of emphasis on the bike; it is always longer and your run depends on it.

Audax 400

draft
Audax 400
Subic to Alaminos and Back
April 18, 2015

400 kilometers is a long, long ride. But to put it in perspective, two things: 1. This is not a race, 2. I have a personal SAG. If it weren't for these I wouldn't have done this ride and miss the joys of long distance cycling.

David's Salon Van In Front of Mango Valley Hotel

Coming into the event, I prepared for three weeks. First I called my friend Byron of bisikletaadventures.com to discuss our entry, I thought it was a done deal but still he needed some convincing because as I learned he wasn't riding much at that point and already posted in FB about his non participation due to lack of training. But it was an easy sell as he is an addict of cycling and a tiny amount of reason would easily convince him ;) Second, since I wasn't running since March 8, I have a well rested body and could concentrate on riding and not worry how sore it could get when it's time to run.

United Folding Bikers during Registration

We registered at Mango Valley Hotel lobby at exactly 5:00 P.M. the day before the big day. Shy told us there were only 20 medals available so we availed of it outright. It appeared that there were 75 participants/hardcore/addicts who will go on to enjoy the ride and only 20 finishers could get the finisher's medal which was brought in from France.

From Paris With Love

The ride started at exactly 3:00 A.M. It was dark but it wasn't cold. I was wearing my usual running shirt, the reason: I don't have a cycling jersey... EVER. We all had our fancy lights and blinkers, all 75 strong of us I guess.

The Bridges Of Zambales

The first 50 kilometers were pretty much easy. I arrived at the 51.7 kilometer checkpoint at 4:57 A.M., got my card stamped and took off. On my way to the second checkpoint I heard Carmela's voice yelling my name to join their peloton, I am not good with pelotons but it was a chance to save energy and make the most mileage before the sun would torch us up. I joined and stayed at the back up to 150K mark. As I was at the back of the paceline I couldn't help but ask the guys near me if it's ok that we weren't taking our turn to pull. The ride was actually too easy at the back that I felt guilty and I couldn't enjoy the view as I was locked in on the tires in front of me.

Paris-Brest-Paris Contingent

We arrived at the 150K point at 8:46 A.M., and guess what, my legs were still miraculously fresh. Since I am the weakest biker in the triathlon world :) this is clearly a miracle work of Carmela's Awesome Double Paceline locomotive. 

The Awesome Double Paceline of Carmela's Group

The checkpoint was at Banana Beach Resort in Dasol, Pangasinan where I took a shower before heading to Alaminos City for the turnaround point. The sun was already at its peak and the road was unusually harder than the flats of Zambales. When the peloton passed me I was on the side of the road taking a break and by the time I could mount the bike they were gone. I went inside the city of Alaminos which was a mistake after ignoring the by pass road going to Sual.

Checkpoint at Kilometer 150

At the turnaround point I was kind of hoping to have a good long rest and use the toilet, turned out there were none. I had the card stamped and rested for approximately 45 minutes hoping the clouds to come and cover the sun. The clouds never came, I decided to start rolling back to Subic.

Banana Beach Resort

It took me a lot of time to go back to Banana Beach Resort, the next checkpoint. There I hit the shower again and changed clothes before I ride once again. The ride back to Subic was full of stops, I mean I rested a lot on the side of the road, on sari sari stores, on top of a hill, everywhere. When the sun was about to set I prayed to reach the top of the Masinloc climb before the sun go down. 

Toothbrush at 240K

Then darkness fell... the one thing I dread the most. My legs and body were holding up well but the blackness of the night was the one thing I couldn't stand. I called the Masinloc climb the Silent Hill as in the horror video game I used to play. 

Team UFB

Before the ride I left my daughter alone in Subic, turned out she enjoyed her day being alone and actually had parasailing into the sunset but she got stuck at Yellowcab Pizza House and couldn't go back to the hotel by herself so I had to hurry up and be there before midnight. I pushed hard with only 20 kilometers left and finished at exactly 11:41 P.M. I was 24th at the 350K checkpoint and finished 20th, I overtook 4 guys along the last 50K but only saw 2 of them. 

F I N I S H (photo by Shy)

The cyclocomputer had logged 409 kilometers, I got my Audax medal, I was in one piece and my daughter enjoyed her day, so you'd guess I'm booked for Audax 600? Well, you're wrong, although the physical endurance came as a surprisingly positive experience it also revealed that I won't stand the night time ride. My mind was playing tricks on me, even the flat roads looked realistically uphill for the longest time. The darkness of the night made me doubt myself and made sure I wouldn't have the courage to join the 600K ride. I'll miss out on the fun of the Audax 600 but I had lots of memories to cherish from this one single ride called Audax 400. Congratulations to all the finishers/participants and organizers. Mabuhay!

Taking A Time Off

When I started training for my first 10K run, it marked the start of my interest in all things endurance. I researched on endurance sports training, I structured my workouts, I did it safely short but consistent, and most of all, I trained with a purpose to get a little bit fitter time after time.

On my first year of training, not once did I stopped to abandon my 6 hour per week regimen. Sometimes the hours would go up and at times I would rest for a couple of days. But the consistency and devotion was there and luckily enough, progress showed on a lot of my races.

From a guy who can only jog for twelve minutes straight back in November 2011, I went on to clock 2:36 in a standard distance race in about a year. I don't know if this is a typical result but undeniably, consistent training made me a fitter person (... I think) and the good news is that you can easily be fitter than me if you have the time to allot to endurance training.

As time went on, I guess it's just ordinary to take some time off from what you're used to do and in this case, I found myself laying low from training just three times since I started my 10k training and the latest lull is happening now.

Since March 8 I only had casual rides, no swim and definitely no runs. As ridiculous as it sound, I'm liking this new change in my lifestyle. Actually I have to revise my goals for the whole year as I embrace my new found love for slacking off :P 

I would imagine that running is the hardest thing to do right now. I have tons of reason to neither run nor jog. Swimming would be easier as I am always near a pool and it's low on the pain meter. Cycling ain't going anywhere, it's just so much fun to stop doing it but the rides don't resemble the ones I usually do when training for a triathlon.

But there is a good thing that came out of the free time I have and it's an offshoot of this blog. You see, I don't normally post race schedules on this blog but continually update my FB page to share race updates available in the Philippines. Now I am setting up a site where anyone can easily find races and results in the world of multi sports in the Philippines. The site is called Miles and Pages for a reason, there you can find race schedules and blog posts from this site. The site address is www.milesandpages.com and it still is a work in progress and could take weeks to finish but it's up and running already. Hope you like it and find it useful in planning your races.

So what do you do when you're taking a time off? You do crazy things like planning to ride an Audax 400 - damn straight. :P

Bisikleta Iglesia 2015

Bisikleta Iglesia

Maundy Thursday

Days before our annual Visita Iglesia ride we weren't yet sure with the route. The choice is between a ride on the mountains and a roll in the flats going to Batangas. We decided to go up but a few kilometers later we ended up going the other way. Yep we changed our minds a few minutes away from our first church.

It was still dark when we met up at the first church

The ride was a successful century ride/birthday ride/Visita Iglesia. We visited 7 churches, ate twice courtesy of the celebrant and ended with a mileage a tad above 100 kilometers. 

At the farthest distance from where we came from

This is a traditional ride which we used to call penitence ride but the degree of difficulty became easier as we progressed in fitness throughout the years so an exercise like this doesn't call for a name synonymous to suffering. 

Breakfast at a Filipiniana styled restaurant

Halo halo stop before heading home

In the evening I brought my son to this place