Just Keep TRI-ing

 Now the real jump: from ~12:14 down to 11:52:53 or faster (the 2025 Top‑10 cut line in your sheet).  This is ~20–25 minutes beyond Stage 1. [Re: [URGEN...Specialist | Outlook] Stage 2 time budget (what actually moves the needle) Looking at the 2025 cut line athlete Samuel C (11:52:53), their splits show the biggest separation vs you is typically run + bike + swim, plus modest transitions.  So Stage 2 is a fitness + execution upgrade, not just “tidying up.” [Re: [URGEN...Specialist | Outlook] 1) Run: your biggest lever (aim ~4:05–4:10) Stage 2 run target: ~4:05–4:10 That’s where most of the sub‑11:53 happens for someone currently at 4:24. Training structure (high impact): Long run weekly (or every 10 days if recovery limited), but keep it controlled. 1 quality run weekly: tempo intervals or progression run (not VO2 every week). Brick specificity: every 7–10 days in the final build block: bike at race effort + 45–60 min run building to target marathon rhythm. 2) Bike: aim ...

Goal: beat Heidilee 12:14:02 and sit safely around 12:10–12:15.  That’s ~14 minutes improvement — very achievable without needing a radical fitness transformation.  Stage 1 time budget (where the minutes should come from) 1) Transitions: save 3–4 minutes (highest ROI, lowest risk) You currently have ~10:30 total transitions (implied from your splits vs total). Stage 1 target: 6:30–7:30 combined T1+T2. How (practical drills): Do short “transition rehearsals” twice a month (set up exactly like race day, time it, remove all non-essentials). Lock in a fixed order: helmet/glasses first in T1; shoes strategy decided; run kit pre-staged. 2) Run durability: save 6–8 minutes (heat-proof the marathon) Stage 1 run target: ~4:15–4:18 (from your 4:24). How (training focus): Weekly long run becomes “finish-strong” (last 20–30 min steady, not surging). 1 key brick every 10–14 days: steady bike + 30–45 min run at controlled effort (not a smashfest). Heat management practice (see below). 3) Bi...

 Triathlon is an expensive sport. That's a fact. Proper planning is essential. You don't have to buy everything all at once.  Essentials Swimskin:                              Quintanaroo Hydro Speed                 MYR 967.00      Trisuit:                                    Q36.5 Tri Ryf                                           MRY 1,947.00 Running Earphones:          Shokz Mini                                                MYR 600.00 Tribike: ...

  My Target for IMMY 2026 Current CTL Taking a break mid ride I just started my triathlon training last month after a few years of not cycling or swimming. My goal is to finish the Ironman Malaysia 2026 in under 12 hours. I believe this target is realistic with more than a year of training ahead. My current CTL (Chronic Training Load) as of August 22, 2025, is exactly where I want it to be for this project. Target CTL

Oh, Langkawi. I thought 2018 was hard. 2019 was brutal. Again I was lucky I did not sign up for the full distance. SWIM Another horrible swim. Well, that was expected with just one month of swim training. Somehow I lost my swim balancing. My legs were sinking like as soon as I dived into the murky water at Pantai Kok. This surely the end result of one month swim with pool buoy only. I dragged my legs until 1000m like a  'bot pukat tunda'  and only found my rhythm after the second buoy.  (Swim: 47:58  🙄 ). (Always my favorite part of the swim leg, the swim exit. Photo by Fiz Said) BIKE I always bike conservatively and pace my effort at around 145bpm. This time tested strategy always allowed me to use my run strength later. But this time i was prepared to throw the dice and gamble. My average hr was around 165 bpm. I felt good up until 70km before I bonked spectacularly. There were many spikes on my effort especially when I had to over...

I did not plan to do 70.3 Langkawi, but I glad I did, because I would not survive the Ironman distance with my current fitness and the tougher conditions in Langkawi this year. I registered for Ironman Malaysia as soon as the registration opened early this year. I was so motivated and excited to go back to the ‘Big Island’ and challenge for a top 10 Malaysian finisher (top 11 if you include our fastest female, Mei See). However, it was not meant to be. I moved back to Kuala Lumpur from Qatar mid-June. I under estimated the challenges of repatriating back to home country and starting a new life in Malaysia after 10 years of comfortable life in Qatar. It was hard to settle down with a new job, new environment and many other challenges. I struggled to keep up with my training and I was no near ready for a 140.6 race. Luckily the organizer  accepted my request to downgrade to the 70.3 race. A side show or an opening act for the main event, the glamorous , the best Long-Distance ...