la bicicleta

A tu manera, descomplicado En una bici que te lleve a todos lados 

Un vallenato desesperado, Una cartica que yo guardo donde te escribí 

lagu di atas adalah penggalan lagu Shakira dengan tajuk La Bicicleta…I google the lyrics of course! 

Anyway, hampir dua bulan terakhir, saya tuh ikutan pleton sepeda. group ride sekeliling bulevard bintaro. pleton ini konon efektif untuk meningkatan kecepatan dan endurance bersepeda. YA karena di Bintaro, bisalah saya menyempatkan diri satu jam sepedahan sebelum berangjat kerja (naik Commuter Line! Catat!)

ternyata memang terbukti!

Selama ini saya latihan sendirian, mentok di 25 Kilo per hour. Memang masih lebih baik dari awal awal sepeda yang cuma 20 Kph.

Ini screen cap Strava saya dengan tulisan aveage speed.
Sebelum rutin pleton 

December,12, 2016 , ke record cuma 35 Kilometer.

februari 2017 

Gee, break olahraganya lama juga ya? 

pas libur pilkada sekitar 30Km

february 25 :  35 Kilometers

Nah, awal maret 2017, baru rutin pleton-an setiap hari selasa. Any bintaro ladies who ride, you are very welcome to join us.

first time Pletonan, March 7th 2017. sekitar 25 kilo

Pletonan kedua kali, speed saya improve significant dengan jarak tempuh yang lebih jauh. Kali ini 40kilometer dengan speed 27 kph nyaris 28kph.

Pleton selanjutnya, kira kira sama. Saya bisa maintain 27 – 28 kph. Untuk jarak tempuh sekitar 30km.

kemarin saya pletonan lagi, ini hasilnya. jarak tempuhnya lebih sedikit sih, cuma 25 kilometer.

Pleton April 18,2017 for 25 Kilometers

Wih, saya senyum senyum sendiri. 

Latihan memang tidak bohong, dan lebih baik lagi, latihan yang terstruktur.

Oh ya, liburan Hari Nyepi kemarin, komunitas WCC bikin group ride di Bintaro. seru banget lho! 

saya awalnya di group 1, terpaksa melipir ke group dua. hahahh. Ternyata saya belum sejago itu sepedahan 😉

Coba cek disini, kayak apa ugal-ugalannya group 1! Hahahh

Anyway, Salam olahraga dan selamat memilih Jakarta. I lost the privelage of being Jakartan 7 years ago, but Today, I enjoy the holiday as Tangsel Citizen! 

Bis Bald! 

on hanging there 

last post strike a pose

I haven’t really talk about my other two sports I guess, swimming and bike 😉

Last Night marked as one year of me, being supervised by Akbar Nasution.  It started January last year, when I need a break after I had my 30K Trail Race in Bromo and second FM in Singapore as well as preparing my first Olympic Distance Triathlon.

I skipped on Ramadhan, no swim at all, coming back to pool again after Syawal but unfortunately on and off! Anyway…since I feel like I have to pick up my endurance again, I showed again last Saturday (I ditch many Saturday classes after my triathlon race).

Since some of my friends are preparing for their Half Iron Man race distance (that is 1.9KM of swim), the coach is coming with endurance training again to master the free style of course. Just a little note, after Lebaran, we had more fun session to master back, butterfly and breast stroke.

The main set for last night was a hell for me, after ditching so many classes, after warm up and several drill (details on my Instagram Account) the main set was 4 set of 4 x 50 m with in 1:30 cycle! Each set, he gave us like 5 mins rest or so. Not sure how long. Seems short!

I was doing fine with the first 2 sets, on the third set, last 50m, I hit the wall! I was numb! Tired as hell and hardly catch my breath.  I was the last swimmer who completed the  (3rd) set.  1:31 was my time. Failed  by 1 second. I look the pool’s wall, with empty feeling.

Akbar, the coach,  squat down and said over my head, I didn’t even looking at his face.

“I know it’s hard! But I know you can do it! Please hanging there, one more set to go!”

And no,  he didn’t give extra rest time. I still have to complete the fourth set as his plan.

“swimmers number 3, go!” he yelled, telling me and the other 3  swimmers to go. 

we swam in 4 lanes consits of 3 swimmers on each lane.being the slowest swimmer I was the last swimmer

Oh well, I managed to complete the last 4 x 50m with time between 1:14 – 1:20 per 50 m. I am so happy! Akbar was right! I can do it! other Person  trust me, why can’t I trust myself?

Anyway, earlier yesterday, on Saturday morning, after a week of no sport, I pushed myself out of bed. It was 7 am already.  panas boo

I think it’s my second anniversary with my road bike 😉 I bought the bike also in January.

I am sooooo happy with the result! It usually took 22-24 kph (kilo per hour) for me, yesterday I managed 24 – 26 kph. A happy overweight slow triathlete ;))

Now I wonder my running’s pace haven’t improve? =))