IRONMAN 70.3

everything started when i was 16... my third Triathlon and first Olympic Distance...
1.5km 40km bike and 10km run on OP stupe's birthday...
first OD, no guidance AT ALL.. i completed everything with my father and brothers there supporting me. i did lots of mistake and now i think that itz super stupid. bike 40km rely fully on endurance drink, and run without gels. i took only 1 bar, then i tape a mineral water bottle on the seat tube (coz i don't have a bottle cage).. the bottle got a tube connect to my stem, so that i could drink "aeroly"..
no body teach me how to pace. i cramp during the bike. saw victoria campbell passed me few times during the 10 loop of biking. my ranking really sux. Nelson was way better than me, got out of the water early and he drafted well. that time i don't even know how to draft. i didn;t quite understand what Mr Chan was talking about.. all those tri terms like drafting, pacing, mounting, rolling, aerobar and bla bla.. his briefing was clear but me foggy don't know whatz going on. but i didn't ask, coz i didn't wanna look stupid. the beginning of my tri, OP stupe helped me a lot. i never know that aerobar must be fitted with proper bike fit. so stupid right? hehe funny la..


my first sprint distance together with the pioneer of RMC's Triathlon team. sad to say that Triathlon no longer exists in RMC.
look at my shoe, i bought it from petaling street. fake nike. 90 bucks only. and my tights, no padding, 5 ringgit from pasar malam. haha.
now i wear mizuno ORIGINAL weh.. things are getting better nowadays=) now i look more like a "Triathlete".. Trisuits, bento box, dura ace rim, nice shoes, giro helmet, aerobar chap ayam are the things that make me more TRI.. hehe




this picture got nothing to do with Triathlon..
i won the Sayembara Deklamasi Puisi IPTA level.. i got champ. crazy huh?
aku kena detail la wei.. tiba2 je berkecimpung dalam dunia seni ni.. tapi best gak, nasib baik la menang dapat 1k.. or else sia2 je hafal sajak 3 hari bagai nak gila..

A True Legend...

this is the legend i'm talking about.. Captain Salman Alias.. will be remembered as long as the club survive. Founder of the Official UPNM Triathlon Club, the one who struggled alone when he was the only senior survive in the Team. he is the one who IRON-ize me, and now who I M is partly his influence and his teachings=)
this senior of mine i'll never forget him, at last i promised to break his record. i did it! when i was junior, he always encourage me and didn't stop me at all from improving. he always find ways to help this team, now we are one of the largest Triathlon Team in Malaysia and the Best University in Triathlon, the credit goes to him=)

Thank u sir=)

Tears of the IRONMAN

i cried during IM09.. so what? hahaha..
i made it and i broke the record! all the pain and sacrifices worth. i'm now the record holder of fastest UPNM Ironman, broke the IRONMAN Marathon's record of our cadets. i'm proud to be who i am, proud till deeply touched.. so i cried! Uuuuuuwwwwwwwwwwwwwwwaaaaaaaaaa!!!!!!!!!!!!!!!!!!!!=p

IRONMAN 2009 UPNM Post Race Review

IM CHAN JUN SHEN
Chan Jun Shen
BIB AGE STATE/COUNTRY PROFESSION
71 20 MYS

SWIM BIKE RUN OVERALL RANK DIV.POS.
1:27:30 6:03:16 4:25:48 12:06:34 176 10

LEG DISTANCE PACE RANK
DIV.POS.

TOTAL SWIM - 3.8 km 1:27:30 2:18/100m 339 24


BIKE - 30 km 2:32:47
30 km @ 57:41 31.20 km/h
BIKE - 45 km 3:01:36
15 km @ 28:49 31.23 km/h
BIKE - 57.8 km 3:28:06
12.8 km @ 26:30 28.98 km/h
BIKE - 67.5 km 3:48:30
9.7 km @ 20:24 28.53 km/h
BIKE - 82.5 km 4:17:46
15 km @ 29:16 30.75 km/h
BIKE - 95.3 km 4:46:01
12.8 km @ 28:15 27.19 km/h
BIKE - 105.0 km 5:08:06
9.7 km @ 22:05 26.35 km/h
BIKE - 120 km 5:38:48
15 km @ 30:42 29.32 km/h
BIKE - 132.8 km 6:06:46
12.8 km @ 27:58 27.46 km/h
BIKE - 142.5 km 6:27:46
9.7 km @ 21:00 27.71 km/h
BIKE - 157.5 km 6:58:35
15 km @ 30:49 29.20 km/h
BIKE - 170.3 km 7:26:21
12.8 km @ 27:46 27.66 km/h
TOTAL BIKE - 180 km 6:03:16 29.73 km/h 263 19


RUN - 5.1 km
8:08:11
4 km @ 27:25 6:51/km
RUN - 9.1 km 8:29:59
4 km @ 21:48 5:27/km
RUN - 13.1 km 8:53:00
4 km @ 23:01 5:45/km
RUN - 17.1 km 9:17:49
4 km @ 24:49 6:12/km
RUN - 21.1 km 9:41:24
4 km @ 23:35 5:53/km
RUN - 25.1 km 10:08:21
4 km @ 26:57 6:44/km
RUN - 29.1 km 10:38:06
4 km @ 29:45 7:26/km
RUN - 33.1 km 11:09:21
4 km @ 31:15 7:48/km
RUN - 37.1 km 11:35:38
4 km @ 26:17 6:34/km
RUN - 41.5 km 12:00:28
4.4 km @ 24:50 5:38/km
TOTAL RUN 42.2 km (4:25:48) 6:17/km 176 10

TRANSITION TIME
T1: SWIM-TO-BIKE 7:36
T2: BIKE-TO-RUN 2:24



Chan Jun Shen
M18/24 SWIM 1:27:30 BIKE 6:03:16 RUN 4:25:49 TOTAL 12:06:34

Farid Abd Fatah
M18/24 SWIM 2:02:29 BIKE 7:03:01 RUN 5:37:40 TOTAL 14:52:34

Hasbul Azlie
M18/24 SWIM 2:07:38 BIKE 7:31:31 RUN 5:23:45 TOTAL 15:27:56

i'm quite happy with the swim. despite my lack of training, my time still maintain. why lack of training? the pool turned green... what to do right? who's fault? pikir2 kan lah... certain factor did contribute to my swim improvement (consider it as improvement), i studied the Total Immersion and improved my stroke 1 month before the race! i plan to push a bit on the swim and go easy on the bike, then go 100% on the marathon.
out of the water ranking 339, after the bike ranking 263, on the run got 176. exactly like what i've planned!
on the bike overtook 76 fella, on the run another 87 racers i caught them up.
my marathon time was awesome! the fastest marathon time ever in the cadet's IRONMAN history.

The Cadet's IRONMAN record was previously broke by Army Captain Salman Alias:
SWIM 01:23:12
BIKE 05:50:54
RUN 04:47:33
TOTAL :12:09:54

The current record set by me:
SWIM 01:27:30
BIKE 06:03:16
RUN 04:25:49
TOTAL :12:06:34

Captain Salman is a super fast biker, the record he set was super high benchmark and i really suffered to break his record. i've never pushed myself till this hard, for the sake of breaking the record, i achieved what i never thought i could do. the body can do wonders! but during the race my body sometimes become rebellious when refuse to swim bike run faster=p i trained hard with Captain Salman, he really taught me a lot of things. one thing i'll never forget:
"first IM u'll be highly spirited, the 2nd IM, u'll be thinking a lot."
this is so true=) days with him has made me a better athlete, train smarter and appreciate the team mates. he scolded me one day before towerthon. but at last we're okay after we won the towerthon=)

TRAINING
I did few sets of strength training everyday, 3 months before the race.
swim bike run not quite balance coz of the new routine. but the military physical training did improve my mental strength and body capability.
swim better with total immersion=) managed to do Few Broga's during my birthday. this year's Broga is meaningful, went up there together with Azwar, OP STUPE, OP KAM and few others like TSB, OP Shazly n bla bla.. all the sacrifices worth! before the Broga, my bike super sux and i don't know why. i have no power to push my body, got tired easily! i did Broga during the Holiday, most of my time spent on my bike. Luckily my supportive parents willing to send me to Batu 18 and fetch me back after the training. came back to UPNM, as if miracle happened! i can bike average 34 in this 1.3km loop criterium style! awesome right? hahaha i don't really know whatz going on, till now...

NUTRITION
i'm very interested and willing to try new stuff in my nutrition. through out the year i eat a lot! but never gain weight. breaky lunch and dinner in the cadet's mess, other than that, i drink the Anlene Choc milk my mum bought for me, 6 eggs per day for 1 month before race, and i really hunt for protein. i go for it! why? because my kinda thin, and to repair and rebuild my muscles, i really need those.
Omega 3 to maintain my joints, and keep those "good fats"... what u fuel yr body with, gonna significantly affect the performance. eat as much as i could during lunch and dinner. Lunch i gotta be full, so by evening, i'll be half tank, should be alright to train hard. Dinner, 30 minutes after the training i'll drink powerbar recovery, then go for dinner. Protein and Carbs my main target.
jelly belly beans are magic food. kept me strong every kilometer, and cured my almost-cramp right calf.

TEAM
working in a team made me feel good. the team somehow work quite well together, no doubt conflict sometimes occur. Amad and Amirul, both helped me a lot! i owe them..
the OPs find ways to help me since UPNM have no idea who this youngest IM is and they don't know about my potential. but CI always remind us, we're here to become soldiers=p itz true. just accept it.
paperworks rejected numerous time, but finally approved. thank god! my record as the youngest qualified IM will just become history. Organizer said they got no power no certified my letter. what to do?
to Ahmad and Amirul, they really die for the club and contributed so much! through out the race they keep tracking me and ensure i'm in good condition. thanks a lot. many people still couldn't believe me amad and mirul will talk about Tri whenever we meet. that shows our passion!

EXPERIENCE
with my IM08 left over fitness and mileage, i completed the IM. IM08 i did lots of mistakes. drank too much water, wrong bike position, wrong running plan n bla bla...
i was suppose to clock 12 hours during IM08! 13:50 was my disappointment, but i gave my best shot tho..
my muscles suffered during IM07 and i'm sure they remember till now=p no wonder this year my muscles are ready for higher intensity!=p

UNIVERSITY's support
RM 10k plus' allocation enable us to race comfy, good accommodation, nice food, and the most important thing... we have a dedicated officer Major Radzuan from the Air Force.
this guy is laden with life experience, and a very nice man. very humble, but firm with his decision.

12:06:34 is no joke... i'm now 19 years old, i'm gonna go faster next year=) still have ample time to improve=)the moment i realized i broke the record, i cried.. those pics below are the prove.

IRONMAN 2009

i'm gonna tell u guys what swim bike run in Ironman09 is all about! i AM the youngest Malaysian Participant for both 2008 and 2009!
i asked from my father the water tide during the race day, hopefully that i can budget my speed and take advantage of the tide=) it did helps. 180km bike, i was wiser than a year before, i managed my nutrition a lot better=)every 5km, i'll eat bars, gels or beans. just like what my "coach" said to me and she is the one who propelled me physically, nutritionally, and technically to break the record of Tuan Salman who did a 12.09 last year! thanks a lot! i did a 29km/h average of biking! thatz a great achievement to me=) 20km to the Transition 2, i finished all the water and stopped drinking to thirst myself and prevent myself from overly hydrated. learned this from my experience! last year i suffered 42km after the bike! during the bike, i saw Bro Khamal and Razman and the geng on the hill. while me pedal hard on the bike, they sang "tiada gunung terlalu tinggi... buat kami daki, di tengah panas.." hahaha.. Ahmad wrote our name on the road and snapped pics of me during the race. deeep down in my heart, i sincerely appreciate those people who came all the way from their place to Langkawi to support us. To all Old Puteras, i hope i didn't disappoint u guys. i gave my best shot! hahaha..

42.2km final leg, the pain only IM can understand.. my first few laps was strong till i vomited blood. sigh.. but my legs keep on striding. i must break the record no matter what! with my heart beat pounding and pulse racing, i asked myself am i ready to go if i collapse in Langkawi? i started to worry coz i know i have too many things undone! Cik Robika (cik jeff's wife) gave me ORS to dink and told me to stop at every station to rehydrate. i was so touched that every year when i suffered in IM. such a nice lady! i owe her a lot! my strides getting smaller and legs started to lose itz "spring".. my mind told the body to keep going despite the body said "NO!!!!"..
final 4km, my body starts shivering and my palm started to feel cold. the day is getting darker, and i heard azan. my hope to break record is too thin for now.. i had a terrible mental block! somehow suddenly major Radzuan came to me and we ran together! i maintain my steps and pushed myself to the limit to cross the finish line!
quickly turn back and look at the time. it shows 12 hours 21mins. i shouted at Ahmad, "21 minus 15, whatz the answer?".. i dropped tears and squad down realising that the record is mine. i haven't get my medal yet, i embrace the UPNM's flag and cried...

now i can call myself a 2 times IRONMAN FINISHER=)


got out of the water 1 hour 27 mins, thatz what experience is all about! i trained super little this year, i did Loads of recovery instead of hard training since my condition in UPNM doesn't allow me to train full time. doesn't really matter tho. i didn't train swimming for a month plus, but my swim time still maintain. all thanks to her for the TOTAL IMMERSION=)


my machine! don't play play... full set ultegra with Dura Ace wheels=) but still can't compare with Michelle's CERVELO P2c.

this girl i met in Langkawi. she just be herself, her shape, and her style! kinda harsh for a girl to talk like her=p but i have to say that she is a very interesting person=)thats what she did to me=.=

her bike=)

when i was biking at this area, i just kept myself small and aero to slice through the wind.







am i aero enough????


the Triathletes of UPNM together with swim coach Michelle


Carbo Loading with Hirogaki, he did sub 10... fantastic!=p hehehe


the 4 loops of bike was challenging! we did 44 climbs! but OP Shazly told me, it can't be tougher than the Broga=) hahaha.. still smiling=)


i put on the "easy Breathe" to make me breathe better, at least i suck in more oxy=p


OUR TEAM! together with Major Radzuan the team manager. Ahmad was missing=p