Men of Steel (MOS) 123 Race Report

 Preamble

Exactly a year between my last triathlon race and this one I am writing about.

I been staring at the screen the past days, hours sometimes. Wondering how if this effort is still relevant and if the effort to share is still worth it. This blog has started to serve it’s purpose much less than when I first started years ago. Paying USD10-USD15 a year to keep the domain, and with minimal return. Sometimes I wonder if my competitive racing ventures will go down the same path as this blog.

 

Before I carry on writing, I want to record my gratefulness. This goes to (in no particular order):

• My family, for always believing in everything I do though sometimes they do question why I do what I do;
• The good people in Sports Paragon, that has provided gears (shoes, sports apparel, fuels, entries) even though they know I stand no chance to be in Top 10, never mind podium;
• Brands that has continued to support, and almost all at the tail end or has already ended the collaboration. Shokz Malaysia, Stryd Malaysia, Ultrahuman Malaysia. Totally understand the direction of next generation KOLs;
• Brands that have indirectly contributed, the opportunities you have provided for me to provide feedback to your products, many are awesome and perhaps only one or two that has promised more than it actually delivered;
• The good people I know online – many I have never seen in real life, that has consistently left comments, share insights, help correct me, allow me to learn, keep me humble, cheers and cheered for me. You are nothing short of amazing;
• Photographers over the years, that has captured the soul of me racing, baring it all;
• The haters and stalkers for making me feel like I am important. Do come and say hi sometimes, perhaps we can be friends in real life;
• And everyone (person or brands) that I failed to mention, it wasn’t intentional but I may had forgotten due to the brief encounter we had.

 

As I write and perhaps end today’s race report, I realised I inadertedly has revisited all the race report that I was supposed to write; 2025 – PD Tri, MOS168, Score HM, KLSCM HM. 2026 – TwinCity HM.

 

Let’s go the race report, or not.

Was supposed to be race report but halfway writing this, this seems to be another pre-amble… Bear with me folks…

It has been a demotivating year, almost racing-career ending journey I had since the last attempt to break my Half Marathon personal best.

KLSCM 2025 was my A-race. If anything, 2025 has been a great year racing. Season best HM of 1:39:11. Racing very strong as the last race of 2025, a big notch up from Score HM where it was a prep (B) race for MOS168. The challenge for Score HM 2025 was to get back to the finish line before my son goes off for his 10km race because he was holding the car keys. Nevertheless, he aced the 10km run really well. Personal Best despite running with a broken thumb.

So much promises as I carry it over to 2026 where I enter a new age group (50 and above). A good ending as I leave 40s and striding into the big 5-0. I would say it was the best year ever (2025) having raced and delivered to plan. You know when you feel invincible (in your own way – be reminded I am not a podium potential), and you put a lot of hope and wish that heading to the next level will be easy.

Until it’s not.

 

2026 started with TwinCity HM. With work travel/transit hours before flag off, as rested as I was, you can’t underestimate factor of air travel, lack of sleep over 36 hours (of flights and lounge) and of course, being in denial that 5-0 will be hitting you hard. 1:58 HM – that is an absolute worse timing in the past 7 years. Only saving grace was not quitting as the body went to sleep. Little do I know Twincity HM was the race I paid dearly for. Not for the lack of mileage (remember I ended 2025 on a high), but well, as they say, “shit happens”.

Photo by RK

I typically takes about 2 days to recover from a hard race. The 2-days post Twincity went to 3-days. I was still not at my usual pace 1 week on. Running became something less enjoyable. On certain days it became painful, both to the body and to the mind. It wasn’t something I had experienced. It was no longer enjoyable. The 1 week went to 1 month. February was distracted by Chinese New Year, I did not think too much about it, maybe reduced mileage, easier run, cancelling the HM training block was the right thing to do. Afterall, it’s still early in the season.

“Why not you go see the sports rehab that all of us went”, my Home Binister said after weeks of noticing me not being my usual self at training.

She saw the demotivation, the less than usual runners high after every run. I no longer run long not because I do not want, but because I can’t. I no longer meet the intervals and VO2Max workout because the legs just refused.

 

And so that marked the start of my Sports Rehab – not in my bingo card after being active and in sports the past 3 decades, perhaps more.

 

My condition as diagnosed after sitting (and being made to do a lot a lot a lot of exercises in 120 minutes “get to know you” session) were:

Overused right calves and severely underused left glutes with impaired hip mobility. My right legs were so tight it impaired my hip movements as it overcompensates for the lack of glutes (I knew now why my jeans never fill my left backside). My rehab specialist (Foon) was sweating as she did a myofascial release on my right glutes.

“Tightest I ever released”, she said.

“Iron glutes”, I jested.

Tears rolled down my cheek, well hidden under the face/head cut out of the massage bed I was on.

Humbling, painful. I knew then the road and the journey to performance again have officially reset.

Coincidently, that was when the registration for Men of Steel rolled in from my sponsor ZootSports Malaysia. Thanks to them, I got a spot to race the reduced 123 distance vs 168 the year before.

And I made that my A-race, with (at that time) Port Dickson to be my B-race. Both races are organised by my favourite triathlon and sports organiser, Uncle Chan and family.

I went from zero swim since MOS168 to swimming twice a week, trying to get used to the deep end of the pool, pretending to know how “water feel”, and to basically survive the distance of the swim. Obviously listening to Coach Aldrian and Coach Brian as they share their teaching during this period at Taylors was very helpful. I went from swimming twice a month to swimming 9 times before the race. Something got to count, right?

I maintained pretty much the same amount of training on the bike. This was the least of my worries as unlike “water feel”, I can tell the speed of my cycling just with the wind blowing against my skin.

And running mileage has been decreasing as I underwent rehab. There was significantly more weight workout to get the underused glutes activated again and grow, apart from nursing the overused leg.

In short, I was serious about getting well and to be performing again. The extend of effort put in was in all hope that I be well for both my mental health and physical health. This is a setback, a major one as I never been challenged with an “injury”, let alone a physical condition blocking progress. Those that know me I even ran during my dad’s funeral. It was a coping mechanism then; but how do you run to cope with the mental burden of not being able to run as long, as fast, and as easy as I did before?

Then I broke my bike.

Would had been a new bike day-possible

And miraculously it was able to be fixed within a week (or over two weekends in total), and I was back on the saddle again. Thanks, a huge load to my friend Kok Wai that not only mend the bike, but helped preserved my sanity. What else can go wrong, right?

Money, saved

Well, 3-months into the rehab, my Rehab Specialist (Foon) told me I have been progressing well. Our focus then shifted to performance coaching, specifically how to help me swim and bike better. This woman is a level short of a miracle worker. Never once claim to be able to fix me, but she did. Not only I gained substantial ability in my swimming speed (in the pool), I cycle better due to a few adjustments to the workout.

However, due to the much-reduced mileage over the months, my endurance took a huge hit. How big?

If VO2max is an indication of endurance speak, It declined fast due to the lack of time of the feet when it comes to running. And even the trend is telling – I was in denial about the performance condition and the injury could had happened much earlier with the TwinCity basically being the last nail in the coffin. Saving grace? A month into rehab, I started to be able to run better, and the VO2Max started climbing up again. However, as the refocus was really about not getting too excited, I had to start reducing my volume and the progress continue to take a dive, but not as steep of a dive than a year ago.

“Oh, but you did not race PD Tri, why?”

I thought I registered. I did, but for my son. I forgot about myself. Not because I did not want to, I was in fact looking forward to that until a week to the race when I realised I never received the confirmation email, except that of my son.

I showed up as a supporter, taking photos for my son and his teammates in Team Time/GoGetter Performance.

Photo by RK

The test to all the rehab and work I put I was the Score HM that took place exactly a month before MOS123. I knew it will be my B-Race. If you ask me a year ago (post KLSCM), I will tell you Score 2026 will be the year I aim to break my 1:34 HM PB. We all know it did not happen for the obvious (rehab) reason (if you still have to rub it in). I did use this race to test out a new method to approach my race day. Thanks to Coach Cali Amaral, the Olympic and SEA Game coach of Brazil and Indonesia respectively, I have learnt a new way to see “carbo loading”, which is basically not carbo loading in the actual sense than to limit fibrous food and go to processed-fibreless food – chocolates, candy, protein shake, race fuel (yes, gels), Haribo (who doesn’t love jelly?) 3-4 days before race day. The science in it makes perfect sense, the practice however, is a bit more controversial to the conservative practice. But it worked beautifully.

 

6 months after TwinCity and running a HM faster than the worse HM timing ever in the past 6 years? I take it. 1:46 for me was a big bonus and a big reward in the (by then) 5 months of rehab. Lack of mileage and spiralling endurance. I was racing on experience and full on reliant on my capability using Stryd (Power). It delivered wonderfully. I was within 2mins of prediction.

Finishing injury free and feeling really good. Visited Foon (Rehab) to get those super tight muscles sorted out (painfully), and I was at the level of final preparation for MOS123.

 

The journey, as you can see above (which is also when I realised this WAS supposed to be my MOS 123 RACE REPORT) has been painfully long. I continue to go through rehab, with good mind-body connection, to ensure I know when to hold back and when to push as condition permits.

And that was exactly what took place in the 3-weeks running up to MOS123. A good myofascial release, assessment of my run data, checking into my swim quality and deciding if I should take the Boardman for the race, or ride the new ride.

Long story short – bought a pre-loved Specialized Allez Sprint in full Ultegra 11-speed, new wheelsets and tires and decided that the Boardman in mix Dura Ace – 105 10 speeds, on tubular tires (just changed) and 15 years old Zipp404 wheels deserves to toe the line.

Now that ALL the past race reviews have been written, somewhat, and my underlaying condition shared more widely outside of my other socials (Threads, IG, FB), we get back down to business of the actual MOS123 Race report.

 

Men of Steel 123 (Swim 2km – Bike 98km – Run 23km)

But before that, my son race on Saturday in the Sprint race and he did well. He came in 5^th overall for the Sprint triathlon. This is a boy that can’t bike or run 2-years ago, with his first group bike ride ending prematurely 3minutes into the ride as he landed in a soft-soil ditch in Sang Lee.

This is the boy that can’t keep up with me at pace 6 running around the neighbourhood and hit his head, with an open cut against the low hanging roof of a guard house, despite me pointing upwards to avoid the hazard. This boy came a long way in a short time.

Hard work, staying humble and dreaming big took him to where he is today, and he still has a lot of years ahead of him racing.

And I was there whole morning to support and take photo.

Photo by Hanley

The race officially started when I collected my race kit on Friday, ahead of both Sprint and my MOS123. The race organiser is EC Pixel, which is a long-time friend and family venture. For those of you that may not be aware, Uncle Chan (he is 85 years old) is the OG of Malaysia multisport and organiser. The organising has now went to his kids – Samantha, Eugene and Kevin. The three of them has been racing in the local scene when I first started multisport, that was a good 25 years ago. The like of PD Triathlon and many other local triathlons (Melaka, Kenyir, Titiwangsa, Perak) was Uncle Chan’s leadership until the local triathlon/state triathlon clubs came into fruition.

There was a lot of (personal) expectations to this race. I used to clock in no less than 4 triathlon races a year. Then work priorities came in (yes, I do work to pay bills), and my races became less. Last Ironman distance race was in 2019, right before the pandemic. I was 44 when that happened and I was at my peak fitness. What I did then was signed up for all the races under Ironman Virtual Racing (IMVR) and I was amongst a handful globally to have completed all IMVR races over the 3 years they have it, earning the title of “legend”. My fitness was at it’s peak, thanks to these short, intense workouts.

A proof of Showing Up and positive habit forming.

 

OK. I am drifting from my race report, again. Reeling back…

 

Pre-Race setup and mindset

Here are my setup for the race:

Overall: ZootSports P1 Ultra Trisuit. One piece for swim, bike and run. Size S. Good fitting and compression, with pockets for fuels and ice (on the run).

Swim: compulsory personal buoy (son’s), Orca (new) goggles (damn expensive), compulsory swim cap.

Bike: Boardman (not shown), kitted with extra tubular, handpump and CO2 canister, single bottle setup (between-the-arm BTA).

Run: Brooks Running Hyperion Elite 5, Pacific & Co socks, Rudy Project Noyz (this is an OG sunnies), Brooks Running soft cap

For fuels and hydration, based on my tolerance and ability to digest without throwing up, bearing in mind I have not taken any fibrous food over 3 days and not taken any caffeine over 4. My plan were based on the below, almost fool-proof as I follow similar strategy with differences in the fuel brands (Triathlete on budget = buy/use what is cheap in the market)

Fuels: Pre-race full on Skratchlab chews (200kcal) 30mins before race.

1 Endurance gel post swimming (110kcal).

On bike, 450kcal over 3 hours in bottle concentrate, one bottle with Skratchlab electrolytes, fuels to be sip every 30mins. Supplement 1 Endurance Gel every 45mins. Total per hour : approx. 200kcal.

On run, whatever the organiser serves. Insurance, I brought 1 Endurance gel for 45mins in/KM8. Likely take organiser’s N8 gel 2x (1x per 10km loop), supplement/carb gargle with 100plus (full flavour) every water station. Approx 120kcal/hour.

My water bottle was left in freezer after mixing the fuels. Safe to do so as the instruction typically demand that you finish the fuels within 24hours upon mixing.

On electronics, my Stryd pod for running, Garmin devices for cycling, power meter and racing with the FR965. Despite being very comfortable with Coros pace 4 for multisport, decided to revert to Garmin for this race for familiarity.

 

One more ritual that I do pre-race, I wash my swimming cap with detergent to get rid of the powder. If you have allergies related to latex or preservatives of latex, its best to wash it before using, else you may end up with watery eyes on race morning.

 

I was in bed by 10pm. Call time 5am. Leave home by 5.30am, to reach Putrajaya by 6.15am, race ready by 7am. Race gun off 7.30am.

Play these in your head pre-race and you have half the battle sorted.

 

Race Morning

I slept well. Body felt good and the biggest concern remain to be the run. I know the lack of mileage and the endurance wasn’t at it’s best, will definitely impact the overall outcome. I was actually feeling good about the swim and was certain that the bike will not be much of an issue as long as I stay within 29/30kmh (keeping to 80% FTP) to preserves the legs for the run section.

 

Setting up the transition area, ensuring that all items are well placed and playing in the mind on T1; deflate buoy on run in from swim (to save space in the basket), place the goggles in the basket, switch on Garmin Edge to allow it to lock on satellite, take 1x gel,  sip on bottle, wear helmet, buckle, take cycling cleat, slowly push out to line, wear cleat, go.

T2 involves socks in the Elite 5, sunnies tucked into one of the shoes and a gel in the other one, so I won’t forget, and the cap covering both. Flow would be coming in from bike, push bike in at brisk walking pace. Rack bike, unbuckle helmet, place helmet on handlebar. Sit down. Take a few deep breaths, take cap put on head, take sunnies put on head, take gel put in back pocket, wear socks, wear shoes, tie shoelace to correct tightness, adjust, as necessary.

 

Transition in triathlon is an art. Muscle memory plays a bit as well, to ensure that you do not forget anything as you “rush through”. At my pace of action, rushing through usually involve a much slower pace vs the elites.

 

Once happy with the setup, I went to the race start area and collected my race chip. Along the way, bumping into Malaysia Fastest Ironman, and I dare say Asia current fastest Ironman finisher, Kevin The (IronMonsta). One thing about these races for folks like me is the camaraderie and the people that I see (usually) during races. Every time I race, there are less familiar faces. Many of my generation has stopped racing triathlon and handful has picked up new hobbies or new sports. Which is a great thing. Life to many often are beyond swim bike and run. For some of us (like me), this is the core lifestyle. I harbour the wish to continue to race until I am as old as I possibly be. I heard the route to World Championship become more attainable as one age, so there you go.

 

Razlan (the old timer MC) called all participants to the starting line. We are to be released by age group. Sharp at 7.20am, the younger folks were sent off with little fanfare. Then it was my age group in 3-mins interval later. I kissed my wife, and jumped into the lake. One thing about Putrajaya lake is it’s a “life lake”, there are living organisms in there, and that also meant there are shallow at some places and deep at most. And for that, never dive or jump right into the water from the edges. Ease yourself into the water and paddle/waddle to the starting arch.

And before I knew it, we were off. I started swimming but has to keep changing to breaststroke as I get close to other triathletes. Unlike the fast/elite swimmers, most of us age grouper aren’t used to swimming in very close proximity to others without thinking the next person is trying to drown us or attack us. Truth are most of us just want to get ahead. So in being respectful, we often switch strokes, just to make sure we do not hit, kick, punch or claw another triathletes around us.

Sighting was good. Just have to look forward to one yellow and one red buoy at every turn. One loop is 1km and we have to do 2 loops. As a trick, find the swimmer that you believe has good pace (as yours) and has better sighting than you. Then you follow them. Keep them in your sight and help with direction by taking the lead if you have too. Many times, everyone are looking for someone with that ability.

whoops... people

You can almost see the differences between being in the pack vs being alone with all the space to front crawl.

For me, I got one or two triathletes that I can rely on and went on well past the 700m. Then I realised I was off course. A kayak/rescuer came close to me to point me to the right direction. So, what happened was on the second yellow buoy, I sort of sighted wrongly and went for the wrong buoy, I managed to recover and went on to the the second loop with less drama. Successfully exiting the water in really good spirit and having swam extra 50m, which ain’t too bad if I thought about it.

Thank you Farah

Out of water, a quick jog while deflating the buoy (as planned), and got caught on the camera – I did look like I wanted to go back to sleep.

And immediately, the rest of the muscle and mind-memory goes to work. In and out of T1 within 3minutes. Likely the most time spent was putting on the cycling cleat with BOA dial. I would suggest if you are serious podium chaser and has a T1 time of less than a minute, go for strap-type cycling cleats so you can go on the fly.

Photo by Hanley

The cycling route requires us to take 4 loops, with each at 24km and u-turn at the last traffic light before T2. Loop 1 will determine if the loop will be indeed 24km. I was going and keeping to the effort planned (80% FTP @ 29/30kmh) pretty well on the first loop. As expected, it was short by approximiate 800m per loop. Which meant there is a distance of about 4km max, cycling 94km vs 98km.

Fuelling was on point and I did stop at the water station once to transfer the electrolytes into the main fuel bottles. This allow the body to continue to get the electrolytes replenished while still delivering the fuels for the last 2 loops or approximately 40km. At KM50, it is about making sure you do not jeopardise the remaining of the race by fuelling smarter while starting to decide to push or keep at the same place.

On my third loop, I was cycling within range of another triathletes, which rode abreast with me to chat. Found out he was doing his first MOS distance and he knew me from socials. A privilege to be talking and sharing some views while racing. Thank you sir! The cycling ended with no mechanical issues. Only thing I felt was a bit dangerous was while the traffic was partially locked off with geat control by both police and race officials, there are one section where cars travelling at speed just cut between the cones to get to their exit. I witnessed a few instances where it was near misses for other triathletes.

As for Drafting, there were two or three groups, fast groups that was bundled up together and was pushing 40kmh on the course, naturally they bunched up and I saw the race officials rode up to them to break it up. No penalties served but it’s nice to see some control on the “no drafting” rules were implemented.

Also, Geoff Kronenburg (RIP bro) came to my mind, at 11pm, I know he was/will be buried. Those of you that followed my social will know of this awesome person that has fought brain tumor but succumbed to it; a week after he was taken off life support! Infact, one of the driving factor for the use of Boardman was because this bike is equipped with the groupset that Geoff gave me decades ago – his way of supporting a budding triathlete and to encourage the sports. I carry a little of “Geoff” in every race I do since then.

 

Finishing my bike in 3:20, at expected average speed was a nice feeling. I am now down to 23km of run. It was playing in my mind if today will see me finishing the race, or not.

My T2 took much longer. Taking the time to take a 5-mins (or more) break, to gather back a bit more mobility on the feet post cycling, and to ensure I am psych up for the mental run. Mental run it was. The running route for MOS is through the Cyberjaya lake, it is a long winding route where you can see the water stations, but you can never reach it even if they looked like it’s just opposite the lake. The saving grace was the weather, it was overcast and there were minimal heat from the ground. Only tough part was the increased humidity due to the balmy weather.

I managed to run the first 15km, managing good decent pace while looking for any sign of pain. There weren’t any but what took me down the last 9km was muscle fatigue resistance. In short, the lack of volume and mileage finally hit me. With muscles tired off from swim and bike, the VMO (the teardrop muscle on the front of the legs), finally gave up, which then limit how much I could bend my legs as every movement brings me nearer to painful cramps. I stopped at most water station to seek for analgesic sprays, or whatever that may help.

Photo by Hanley

Was it disappointing? Perhaps as when the run was happening. 15km of decent running pace and last 9km was briskwalking. Total time was 3:35, hardly inspiring. But looking back (a few hours later), it wasn’t too bad. If I did run all the way, It would had been 2:30 anyway, likely slower average of 6:30 overall. And there wasn’t any shame in the final 9km walk. I made a few friends, both triathletes and also race official/water station. They are out there as long as most of us, they deserves a big hand and clap as well.

And walk I did, looking forward to most loop to see my Home Binister, just to recharge a little bit more and to get closer to finish.

Reflecting during the run, I would had made it a 6:30 finish if I managed to run all the way. But 6:30 in, I was started to walk, and that very much locked me in close to 8 hours finishing. Not a great timing (comparatively on similar distance during Desaru Long Distance) but I made it.

Thank you Fini

After what seems like a whole walk of shame and forever, I crossed the line finally, at 7:58. A long day out on the course, with a lot of gratitude.

Not giving up, despite the challenges – it would be too easy to call it quit. It was harder to suck it all up and in, and bring every steps closer to complete what I started, even when it meant it’s the only triathlon race I ever done in 2026.

It was, glorious.

 

Post Race thoughts

From the beginning when my rehab started, I knew the journey in this milestone year (turning 50) will not be as glamourous as I envisioned it to be. People sing song about going into a new age group, doing better than they did a decade ago. Here I am, starting it all off with solid sessions of workout to grow my glutes, to teach the muscles movement, to prevent potentially serious injuries, avoiding an early racing retirement. Putting it all together, there isn’t any regrets.

Would I had done it better? Definitely.

Could I have been happier? Possibly.

Am I glad? Yes.

Was I injury free? Hell yes.

 

And unlike post TwinCity in January, my recovery this time around was 2-days. I was back running my usual pace again. Rebuilding the base, restarting the mission for KLSCM which will remain (KLSCM HM) my A-race. A season finale, and perhaps something we can cheer about again come October 2026.

Thank you again to everyone. Your gift as someone that believes in me meant a lot. You coming here to read this blog, despite the (now) annual update, is a huge thing for me.

And perhaps, I should write again. Until the next one, do say hi when you see me.

Keep showing up.

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Port Dickson International Triathlon 2025 : Race Report and A Personal Best

Medal Friday

Been a while since I had a proper triathlon race - the last was Port Dickson International Triathlon (PDIT) 2022. And it seems there is a pattern here, prior to the 2022 race report, my last race was in 2019. Technically in the same years' quantum - 3 years. The 2022 race result (2:31) was a Personal Best compared to the last race in 2020 (2:41). Good news is, I am getting faster. Bad news is, I am also getting older.

141 weeks or about 2 years 9 months

Pre-amble

And here we are, on my 17th Port Dickson International Triathlon. A quick rewind; PDIT was my first triathlon. I have taken part in all of it except in 2016, 2023 and 2024 - they were due to work travel. 2021were a blank for everyone due to pandemic. It has been 20 years since with 17th appearances. 

PDIT2025 Route

The cycling course has only changed once, the running course twice, maybe three times, and the swimming course has consistently been into the Admiral Cove Marina (with Admiral Cove changing name and ownership twice to Avillion group?) I can pretty much say timing created here is representative for the course for the past 23 years. And in Uncle Chan's spirit - we never get the actual distance but close. So if you are hard up for a solid 1.5km swim, 40km bike (this however, always remained accurate) and a 10km run - PD may not be the place for you.

Swim start 2025 - Photo from Triathlon Malaysia

BUT if you want to know what Hari Raya for Triathletes is, PDIT is the spot to be at. Historically, the race is a sold out with 2022 having close to 2200 participants. This year however, there were only 900 registered participants, sorely missing were the usual neighbours (Singaporeans) that likely gave this race a miss due to their General Election. 

Last minute registration and logistics

Thank you, Sports Paragon and Zoot Sports Malaysia, for allocating the spot to race for me this year. As my son was signed up for a relay race with his Team Time Triathlon teammate, cost of racing has now doubled if I want to race. Racing fees aren't cheap anymore due to increases in cost to manage these events and the insurance to run them. I am very grateful and appreciate of the given slot, and that charted a comeback of sort for me in 2025.

Having said that, a small glitch happened as my name was missed out in the official list due to some technical error. I was technically, the LAST person to be registered and was given the very last number on race day.

730.

"No t-shirt ya", my sponsor told me.

Not a problem as I do have more than sufficient race day t-shirts.

I just wanted to race. 

how late (of registration) was I? My bike rack has no number and basket, the last registered athlete was 729. I had the whole rack for myself!

With my entry confirmed a few hours before the official race kit collection started, I booked a hotel room for the family. It is also unofficially the first family getaway - and a little of me got a flashback on how the family followed me for most, if not all my races since they were baby. With my eldest now taking up triathlon as sports, it is a full circle for us now with two in the family racing.

2012 Putrajaya International Triathlon. That small boy now run faster than me 13 years later. 

We drove down to PD on Saturday after lunch and running some usual errands, arriving just in time before the race kit ends. Son went for the team dinner since he has a coupon for dinner, while I took the family to check into the hotel we are staying and onwards to dinner of seafood, no less. I managed to book Regency Pacific, which is 6 minutes' drive, located at Teluk Kemang. With good pricing and a decent, clean, well equipped and working room, it was worth the RM260 we paid for a night. 

4Stars from me. Almost wanted to gate keep this place

Two super single. We brought sleeping bag for two

as comparison of the room size with my bike... yes, sufficient space for everyone

And we decided to eat nearby and it was another good find - an "A" cleanliness rated seafood spot that serves decent seafood at decent price. 

RM105 for these feeding 3 adults

Kam Heong Lala

Mantis prawn in salted egg batter

Super decent meal

Port Dickson International Triathlon 2025: Race Report Finally

Race ready physically. I have been consistent with my training, particularly my runs. I've cycled at a comfortably hard effort once a week, swim once a week to gain water confidence and water feel. Averaging 7 to 8 hours of weekly training. Sufficiently sufficient to "race". Race experience around my belt, knowing exactly what to do and could mentally run the race in my head. 

Except I wasn't mentally ready. 

When my sponsor told me they may had not managed to register me a day before the race kit collection, there were tinge of relief. I am not going to lie to say that if it did not happen (to race), I am perfectly ok. There is however, a bigger part of me that was in disappointment if indeed I do not get to race.

It felt like it was 2005 all over again; the fear of being in open water (I never swam in open water until race day of 2005), the concern if my decade old TT bike on 5 years old tubular tire would hold up (last seen action in 2019 Ironman Langkawi with THREE punctures!)

And for the run, despite having the best gear from Brooks Running Malaysia (the fancy plated Hyperion Elite 4 PB), I decided on using the Hyperion Max 2 because experience tells me that plated shoe advantage will be negated when running on soft ground aka sandy beach. 

Easily the best gear an amateur triathlete could get

But, I wasn't mentally ready. 

I was fearful despite over two decades of racing. 

I shared my fear with my Home Binister, which understood where I was coming from. Putting things into perspective with significant reduction of training volume since my last Ironman (in 2019 when my fitness was at top notch, apart from being 6 years younger). Balancing life and work, priorities, death, pandemic, job security, public exams.

It is only in the last 18months that some structures were put in place to allow me that once a week of cycling and swimming. 

Swimming frequencies

Cycling frequencies

And that is hardly enough. Those in the sports will know this is not even sufficient.

The 2022 Personal Best timing of 2:31:17 where I achieved thanks to my second peak of fitness (as it was a comeback race after pandemic) seems impossible to reach. Definitely not with the super low training volume on bike and swim - my expectation was to finish.

And to finish safely. 

My son will be taking part in a relay event. Two of his teammate will swim and bike, he will pick up the run. On question why he is not attempting the full olympic distance, the answer is he is not ready yet. His training has been very much focused on shorter race distance.

My Grandmaster Sifu Uncle Chan that is turning 80 years old this year

I stayed back for the race briefing because Uncle Chan (he is turning 80 this year) session always entertaining. He has been doing this for the past 23 years and he has seen how the sports progressed. PDIT was where i started my triathlon, and only right that i try my best to race it every year when I can. Of course, i take the opportunity to introduce my son to him.

Team Time Triathlon Family

Right after the race briefing, we all went back to our hotel room to rest. Triathletes are fun people, they will usually be in bed early - always the light of a party.

After checking my bike and making sure I play the transition setup in my mind, the family went to sleep by 10.30pm. I slept on the floor  because I forgotten how big my kids has grown. Poor Home Binister has to share space with my daughter that is at 170cm tall now. Obviously the other 176cm boy has the privilege of having the bed for himself. 

The Morning Of Race

Transition Setup and some tips

I was having dinner the night before and I received a call from Samantha, Uncle Chan's dear daughter, reminding me to exchange the swim cap from blue (above 50 years old) to grey (40-49 years old). Because you remember right? I was the LAST legitimate registered. 730.

It's funny

To make it funnier, I am actually registered under the 60+ category, I am not even making it up. But of course, this was corrected on Sam's end (as it should for me in 40-49 age group)

Fun time confusing the 60+ participants!

A quick drive from hotel to race ground took us about 10minutes including loading and unloading the bike from the roof rack. I was lucky that I found a decent distance parking and was amongst the first to rack the bike in. 

Only beaten to the rack by a lady participant

Having years of experience racing meant I have the transition setup in my mind and require very little "thinking". If you are racing for the first time, and wonder how they are or should be setup, here are some tips

All laid out

Bike:

• I like to rack it under the nose of my saddle. Easy lift and push out to transition.
• Some like to hook their brakes lever over the pole, but at the risk of breaking (the more fragile) lever.
• Some on TT bikes like to hook it using their rear bottle cage - which essentially is similar to the nose-hook I did above.
• Clip your cycling computer if you are using it, or strap your watch on the handlebar if you are not swimming with it. Press the app/function to allow for satellite lock, so it stays hot in terms of location/GPS lock. You can exit that mode and off/standby the device.
• I like to rest my helmet over the handlebar, with both straps opened on the side. This way, it's ready to be worn immediately I am at the bike in T1.
• Release the helmet rear adjustment clip so you can slip in easier.
• If you are wearing a sunglasses, it is also best to leave it near the helmet/handle by hooking it over or balancing it if you are confident.
• Hydration/Fuels in bottle can be mixed now - bearing in mind some high carb fuels is advisable to be mixed only on the race morning/racking to maintain freshness.
• Make sure your repair kit, tubes, pump, co2 head, co2 canisters are all secured where it is supposed to be. It could be the reason you finish or DNF if you encounter mechanical/puncture.
• I like to leave my cycling cleats out on the ground and not clipped to the bike pedal as I do not fly-mount (because I sucks at it and do not want to risk falling).
• Because I leave my cycling cleats out, I strategically place one fuel/gel in the shoe. This way, I will be reminded to take one while wearing/putting on my cycling gear on the way out of T1. 
• Plus one extra to take midpoint of the cycling league.

How the shoes were laid out

Run:

• Speed lace (using rubberised bands) your shoe and make sure the tongue is placed correctly/not folded as you want to slip in as smooth/fast as you can.
• If you are not using speed lacing, just make sure your shoe laces and entrance is in a position to allow for fast entry.
• I leave my race belt and and number on my shoe so I will remember to wear it the first thing back from bike. Be reminded you can be disqualified if you run without the bib/number.
• I strategically leave gel/fuel in my shoe, similarly to my cycling.
• Plus one extra gel/fuel to carry when running.
• If you are planning to use cap - place it on top of the shoe.
• If you are planning to use a sunglass - place it on top of the shoe as well.



Swim ready (take note of the race sticker number and ankle race chip)

Swim:

• Buoy in good condition and suitable for the purpose of your race. Most local races made it compulsory for safety reason. So consider to invest in one that you are comfortable, or give you comfort that it will help if you are in state of distress in water.
• Swim googles - clear is good but tinted is better. It helps you manage glare should the sun position and your breathing position is on the same side. You do not want to have the sunlight shooting into your eyes as you are up (on your side) to breathe.
• Swim cap compulsory in most, if not all races. It help the organiser segregate by age group and aid in visual for the safety crew.
• If you are sensitive to the powder that are used in these swimming cap, washing it the night before with soap water will remove almost all and you won't have watery eyes or sinus reaction due to the preservative/powder that prevent the rubber/latex/silicon from sticking while in storage.

Stick On race number:

• This is the trickiest part for many first timer. The worry/anxiety of getting this wrong.
• First, be reminded that each sticker is stored in their individual wrapper. I suggest you remove all of it out of the wrapper.
• Secondly, make sure your skin is clean, free of lotion/sunscreen and dry. Wear your trisuit/top before applying it.
• Next, decide, based on the organiser's recommendation, which side of the arm you will be sticking this. For this race, I had it on my right forearm; because my trisuit is with sleeve covering up to my elbow, and I wear my device on left hand.
• Prepare a wet cloth or a small bottle/cup water.
• Now, take the number in order of your race bib, remove the plastic backing and position it over your forearm.
• Repeat for the next few numbers. 
• Use the edges of the sticker paper (the white paper backing) as a guide.
• Now, the fun begin.
• Take the wet cloth and place it over the sticker, saturating (all of) them until the white paper backing become soaked. Alternatively slowly pouring water from bottle or cup over the paper/sticker with intend to saturate it.
• Leave it for 15s.
• Lastly, remove the wet paper and you have the sticker on your (fore)arm!
• If all the above fail... just head over to the race secretariat and they will happily write your number using a permanent marker pen :D 



Assisting another uncle (Mon) with his race numbers

Bonus:

• No race belt? Triathlete on budget? There is always the option to use old shoe laces as race belt - lightweight and a fashion statement.
• Race chip? Organiser usually will give you the RFID with the Velcro (fancy) or one time use RFID with permanent sticker band.
• The permanent sticker band is trickier if you wear socks... you have to make the decision if you plan to wear your socks over or under this chip...

Swim - 1.5KM

Daunting. I am never a good swimmer. Actually, I am not even a swimmer. If you are like me, then the best preparation is to gain water confidence. And that usually meant spending time in the pool, doing laps and learning to be comfortable and calm. Triathlon swim start involve flailing arms, kicking legs, pushing and climbing over others (or being climbed over). Just remember it is as scary for you as it for others. This meant one has to remember to always have great respect for yourself and others around you. 

Red cap 30-39. Grey cap 40-49. A thin line separating boys and uncles

Assuming you got this far in reading my long race report and incoherent bids, you are as ready as me to jump into the water for the swim start. The race was scheduled to start at 7.30am with the first wave age group 18-29 battling it out. This young group translate to stronger athletes which will typically takes 20mins to complete the 1.5km swim route. Then it is followed by the 30-39 group, 40-49 group, 50-59 and 60-69 group. Last group to leave will be the ladies (no age group) and the relay swimmers. Each group were set off in 3-mins interval. It is expected that the last swimmer will complete the course in 45mins. 

With Cecil in green (old timer) and Vincent (old friend since 6 years old)

The swim route will take us out to the sea for about 200meters before we turn left and swim towards/into the Marina boat bay. The route or mechanics of the swim has never changed. And that meant one would be circumvent the inner part of the Marina before heading out and turning right towards the beach. In my years of racing PD, it has always been low tide if the swim flag off by 7.30am. This meant the triathletes will have less distance to swim in totality, usually between 200m and 300m less. It is not unusual for us to "walk" or "run" or "dolphin dive" a substantial distance on the way out, and do the same on the way back due to the tide condition. For this reason alone, PD swim course will always be under distance, but no less than 1.1km on the average.

See the back where the sheet piling is? that is how much the water receded in low tide

My swim was rather uneventful - I did 90% freestyle and tried to breathe on both sides on a 3 strokes basis. It worked when there isn't many people around me and I had to breathe on one side should the water splashes are more prevalent on the opposite side. Simple reason was I do not want to digest more seawater than I should or to disrupt the swimming rhythm. 

Sighting was not an issue if you are NOT the front swimmer. Just saying. Because if you are in mid-pack (like me), you just need to follow the person in front of you. Of course you will need to have faith in their sighting as well, else you (both, or more following) will go off course. It is also not unusual for that to happen. All part of the plan!

The Tracking starts in mid-water and stop mid-water as well

As I got out of the water, a quick glance on the watch tells me I completed the swim in under 30minutes I knew it was under-distanced. Maybe perhaps Uncle Chan's idea of swim is including the longish 400m run to the bike.

The T1 was a long 400m from mid-water exit

Part of the reason of the tracking to start and stop mid-water was the build in auto-lap function in Garmin FR965 where the user don't have to press the LAP button. The downside of it is that it will auto-lap when it sense changes in movement (from swimming to running, running to cycling, and cycling to running)

Transition 1

I felt a great relief having exited the water safely and I realised I was in mid-pack. I removed the swimming cap and goggles, unclipped the buoy and ran/jog to my bike. Looking for Aisle-G and knowing exactly where my bike was further reduce the confusion one would get in Transition.

Once I was at my bike, I took the gel/fuel, took a gulp of liquid with fuels, wore my cycling cleats, stood up, put on my helmet. I could see from the corner of my eyes Nigel buckling in his helmet and getting ready to push his bike out. 

Nigel - strong magician

And that was when I got stuck a little there. A noob mistake not to release the rear adjustment so I could put on the helmet easier. So, I did spend a bit more time as everyone start leaving the T1. 

The cheering from the spectators side were loud and I realised it was my Home Minister and the other Team Time parents.

"Sorry! I was putting on make up!", I shouted as I ran past them and mounted my bike for the next 40km league.

Bike - 40KM

Since September 2014 - Boardman AiR TT 9.8 

PD is a draft legal race, and there are three challenges with a draft legal race.

• First, is the bike you can use and typically a TT bike is not recommended in a drafting race due to safety.
• Secondly, unless you are have cycled in a big train/peloton group, chances are you would not know how to behave in one (ethiques)
• Thirdly, unless you been cycling WITH the same group, there is no way you can predict what they will do when both your wheels are less than 10cm apart.

And that were exactly what I was worried for in PD cycling league. You will witness, see, hear of actual crashes, close calls, near misses and injuries.

For these reasons and as a seasoned triathlete that will usually use a TT bike, I will either stay alone, or not to be too bothered about people drafting me at the back. However, if i see people I am familiar with, I will often "invite" them for a drafting session. This usually meant sharing the work by being at the front to pull the peloton. 

But with my slow swimming, those with similar cycling ability are already at least 3 or 4km away (or roughly about 7-9mins away).

Route elevation vs laps (10km)

PD route is rolling. There are fast flat sections and there are slight climbs (see the map above with hill icon) that are not too challenging as long you keep the speed and cadence. I passed a handful of folks and managed to get my friend Boon Sheng to work with me for 5km. I kept to 90% FTP (lactate threshold) and stayed in TT position. 

Bike split every 10km

There are significant advantage using a lighter bicycle. I usually train with my old steel bike that weight in excess of 12kg. I know my average timing for 5km split is about 10 minutes, which brings me to 30km/h average at training. With a much lighter Boardman TT bike (approx 9kg), there will be significant weight advantage apart from aerodynamics.

Back to the cycling section, I rode most of the time solo (or at the front of a peloton) for safety reasons and never actually bothered with anyone hooking on the freespeed behind me. If I am much fitter on the bike, I would had used this to my advantage by pushing harder and burn those drafting me behind; there is still the run league that need to be completed. 

the U-turn at KM20 signalled the moment I need to plan for my fuelling, hydration and plan for the next 20km. A calculated fuelling and hydration is important to keep your tank filled and your mental checked. Both were done successfully with the wrapper of the gel tucked back into my trisuit pocket. Reminder not to litter in race as it is punishable in major races - better to cultivate good habits without exceptions of the rule!

Cadence variance when riding solo (3/4 of the chart) vs in peloton (last 1/4)

How significant is cycling solo and in a peloton? The chart above showed exactly that. My first 30km was averaging around 34km/h and on the last 10km, a huge peloton showed up behind me and sucked me along. My average went from 34km/h to 38km/h!

Speed (blue) solo vs peloton (last 1/4)

Not only that, despite the faster speed, I did not need to keep the same cadence I did like the first 30km. You can see two things on the chart above.

• Cadence for 30km was without breaks. I was pedalling all the way. Cadence in the last 10km has a lot of "coasting" but I was going faster than the first 30km.
• There were more speed surge on the last 10km because I was trying very hard to stay away from rider than do not adhere to drafting ethiques...

The last 10km was pretty risky. I had people cutting in from the left, and there was already very little space around me as people were riding 3 to 4 abreast. Then I have people cutting RIGHT infront of me abruptly, forcing me to ride on my brakes (and effectively out of TT position, hands on brakes). The only way to get away was to surge forward and try to stay away.

And everytime I do that, the peloton will hang on because... well... everyone got sucked into the speed! 38km/h in a group of 30 people is insanely risky.

I was in two mind about dropping off and do my own thing, but at the same time adrenaline was rushing and It seems I may actually break the 67mins target on the bike for PD.

That was until the last 5km on the highway heading back turned out to be riskier as the traffic cones eats 1/4 of the one lane road. I decided to then stay on the RIGHT side closer to the right road shoulder to avoid hitting any cones on the left. I found out later that a friend actually hit one of the cone while in peloton, crashed and thankfully got away with bruises  and nothing more serious, including minimal damages to his bike.

I got back from the bike safely, clocking just under 68 minutes with seconds to spare. Technically almost a minute slower than 2022 timing. The race wasn't over and I still have a lot of juice in the tank.

Cycle route 

Some lessons and sharing for biking:

While riding a TT bike does give you advantage on speed, it is only true if you are able to tuck yourself into aero position most, if not all the time. Hence this is important for those choosing TT bike to hold that position at training and race. If you are unable to be in TT position most of the time, a properly fitted road bike will be more advantageous.

This include riding on any wheelsets deeper than 50mm - free speed only comes in after 35km/h. If you are unable to hold that speed most of the time, perhaps a more basic wheels will be suitable.

And lastly - safety above everything else. Chasing timing is great only if you did not crash or causes crashes/harm to other people. Be courteous!

Transition 2

"Go Van!", I heard my dear Home Binister shouting as I exited the roundabout and enter into Transition area. It was straight up easy with almost zero fatigue on the legs entering T2. No jelly legs and solid feel as I racked the bike, removed the helmet, stopped my Garmin cycling computer (that recorded near 40km cycling), disengage the BOA on my cleats.

well executed easy T2

I took another gel/fuel, removed the used gel wrapper and threw it on my transition area, stuck one unopened into my trisuit, wore my Brooks Hyperion Max 2, laced up, took a sip from my cycling bottle that is still 3/4 full and contain liquid fuels and off I went for the run. 

No drama, just well calculated transition moves.

Run 10km

Triathlon is a runner's game. Many races has been won on the run. There is no lie here. It's amazing how the pro-Ironman athletes can run a solid 2:30 Marathon after their fast swim and bike after more than 5 hours racing. It's amazing to see how the olympian triathletes are able to cover their 10km run in timing less than 40mins convincingly. Upping your Bike-Run training is essential. It's a mental booster as you start your run strong and carry it on to the final line.

I see you my friend!

Having been pretty consistent with my running fitness, and incorporating running into days I cycle (or actually including cycling into my daily runs) has significantly boost my confidence. 

Port Dickson run route has seen little changes since it's inception. In the past 10 years, half of the run was on beach area, which then meant you be running on softer and uneven ground. There were the running on the boardwalk for about 800m which was cancelled this year due to significant damage at this section. Uncle Chan then introduce an additional beach run to make up the distance.

I was contemplating the days before if I should wear the spanking brand new Hyperion Elite 4 PB that I just received the day before the race. The answer was NO because I hate to make a brand new shoe dirty as I want to take photos of it and write an unboxing review. :P

The actual reason was exactly what I wrote one paragraph above - sand, soft, uneven ground. A carbon plated shoe will not lend you any more advantage on those condition. PLUS, never ever try something new on race day, more so a new shoe that you never tried before and you are running sockless. 

Very good pace and in my happy place

Going with the Hyperion Max 2 was a great choice. Cushioned sufficiently, responsive enough and provide a very stable ride over any surface, sand included. 

The game plan with the run was to stick to my lactate threshold power. That would meant I should be able to wrap up this distance in about 45mins. Having my friend Shahrill coming to give support was great as he took video of me (hence photos of me while running here!). 

As I picked up the pace and got into my comfort running zone, I started to overtake everyone that was ahead of me in the bike segment, including those I remember riding in the peloton with me.

Thank you official photographer!

The run was uneventful as well, which meant it was executed as planned. I had my last gel/fuel at the KM5 u-turn, took sips of water at two of the three water station, reminded myself that this is just like any other training. No cramps unlike APEX Duathlon, overall a great feel. 

Heading to the finish line

As I made the turn into the main road leading to finish, friends that I've known over the years was on the roadside cheering many of us on. A reminder why I am still doing this sports - the community is still relevant. 

As I crossed the line, Uncle Chan was right ahead of me. I do not see anything more fitting that him to welcome me back, and to give me my finisher medal. With Razlan's voice echoing my name as I crossed the line - I am home again.

Best!

A fitting comeback!

At that moment as I crossed the line, I knew why I am there again. It was a homecoming.

The Result

Diving into more details of each league showed that I came out of the water at position 181 (out of about 600 that raced Olympic distance that morning, including relay). I continue to gain position as I exited T1 and cycled. Very convincingly overtaking 30 triathletes that were ahead of me on the swim. I took my time a little more on T2, losing 4 spots (hey, got to look good for the camera right?) and wrapped up 78 people on the run. 

A personal best versus 2022 timing of 2:31:17. A 5mins 16seconds improvement!

It was a personal best. I was not any better prepared having not raced the past 2 years. I was equipped with experience and my consistency in training. With my son joining Team Time Triathlon, I find myself in a space where I have a chance to train while he trains under supervision of great coaches. I've find myself with chances to swim since I am already at the pool, I rekindled with my bike and look to riding to gain some level of bike confidence and fitness back, and most of all, I continue to be motivated to keep improving for myself because that is all that I can control.

Am I happy with the result? Of course. I never would had imagine erasing an already very strong 2:31:17 in 2022. Bearing in mind I was much fitter back then. 

But you know what was the cherry on top of the ice cream? Seeing my son racing in the same race I do and being better than me many times over.

Super proud

Solid run by the Son

Photos!

This post will not be complete without photos taken on race day. Here are few selected ones, as I prioritise writing this report this week vs seiving through the phone for more photos - rest assured more will be shared on my other platforms. I still have a reel to make on my IG and more photos to seek and buy from photographer friends that were on site that day.

My heartfelt thank you to all of you that was there and has made a huge differences to the overall experience of me racing again after close to 3 years.

I am back!

I will be joining their age group (50-59) next year and I seriously need to up my game. Everyone in this photo were ahead of me by at least 5 minutes!

Since I knew Shahrill about 4 years ago, he has shown up on race site everytime i race. Thank you kawan!

With old friends and new friends and old grandmaster sifu Uncle Chan!

These folks makes racing in 40-49 highly competitive, this old man (me) is too old to go against them

Their age added together is just 3 years older than me. Presenting Fastest overall and Male (Martyn in Team Time trisuit) and No.3 overall Riki which is back and shaking up the race scene

Friend since 5 or 6 years old, too long I can't remember. Vincent Hoh, my very old friend

Elated for finishing!

Sifu Don. It took me 20 years to come close to his timing - and still lose to him. Don thought I was his age group because of my bib number denoting 60+

With my classmate from school. His daughter and my son trains in the same team!

With my school senior Haji Dzam

With Nami and May Ching - friends of Volt Cycling under Sifu Edwin

Until the next race, keep showing up!

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