Team Underdog member cycling jersey

My IMWA program

Victor Chen training program for IMWA

Monday: Rest day or light gym core work. Massage

Tues: morning - Masters swimming 

Evening - run intervals 450m @3:00(15 sets); 900m@5:45(8 sets)

Wed: bike trainer - big gear and hills work 40 mins

Thurs: Morning - Masters swimming

Evening- tempo run at 5km pace -30 mins or 15 mins (2 times with 3 mins slow jog in between)
Or treadmill 5-10km tempo at 11km/hr incline 0.5

Friday: Bike - high cadence work on trainer. Start at 80rpm  then 90, 100, 110 and 120 (4-5 mins each cadence)- repeat 3 times

Saturday - BRICK

Sunday - morning- Masters swimming (optional)

LSD (must do)

Daily - stretching/yoga - 20 mins daily at night

Ridea 3D crankset 53/39t with ceramic bracket and RD with oversized pulley

Twin City Marathon - Jan 15, 2017 (12km ; 1:10)

PD open water swim - Dec 18, 2016 (tune up my OWS skills)

Slow time - 59 mins. Didn't go hard as I could

Didn't swim hard. Just wanted to get open water feel again

My third tri suit - Santic

RM350 

Support a group

Tri suit with Malaysian flag and my name on it !!!

First ride on ski bend tri bars

I did a 47 km solo ride today (public holiday) at Putrajaya.

it took 40 mins or more more me to get used to it. But once I wrapped my wrist and hands around the tri bar I can feel the benefits of Ski bend over S-bend.

Wrapping the wrist around the tri bars as with S-bend I can only wrap my finger around the bar, the advantages I feel are:

1). more control

2) can sit more forward, less load on seat and more load on elbows

3) legs felt more fresh to run

So I conclude it is a better option for me for long distances, not sure of short ones like OD as you can't push and pull when drafting in OD tri.