MURA Ultra-Running Bootcamp 2.0 at Fraser's Hill

Friday mid-morning. I'm off to attend the MURA (Malaysian Ultra Runners Association) Ultra-Running Bootcamp 2.0 at Fraser's Hill. The programme includes a series of talks covering various aspects of running, film screenings and trail runs over 2 days. I'm not a member of MURA (nor am I a hardcore ultra-runner!) but participation is open to all and I figure it'll be a nice way to spend the weekend.

This is Ava's first out-of-town road trip and we're a little anxious about how she'll handle the journey -- in particular, the climb up to Fraser's (she can crawl but hasn't yet graduated to trekking poles). With the Bootcamp scheduled for an early start on Saturday morning (and not wanting to rush), we decide to set off on Friday. We depart from KL, make one stop at the Semangkuk Waterfall along Route 55 and reach Fraser's Hill a little after noon. Thankfully, the journey is uneventful. Ava does not get car sick, although Angela, ironically, does!

Semangkuk Waterfall

Ava looking quite concerned (she usually has her morning bath at around this time)

We check into our room at Silverpark Resort which we booked via AirBnB. Although MURA has provided a weekend package for participants at Puncak Inn, I thought I'd look around elsewhere. As I would be occupied for most of the weekend, I wanted to extend our stay to Monday to spend more time with the family. It's a nice, comfy place with great views.

Silverpark Resort

Our room

The view from our balcony. There are birds of prey in the distance!

We spend the rest of the day walking around, eating and snapping photos. I turn in early as I want to be ready for Bootcamp tomorrow!

***

The famous clock-tower

Mama and baby bear

Saturday morning. I make my way to the Fraser's Hill Community Hall to register. Participants are trickling in and at 9:30 or so, the President of MURA, Ng Seow Kong, delivers his welcome note and introduces the first speaker of the day, Soh Wai Ching.

MURA President Ng Seow Kong with Soh Wai Ching in the background

Bootcamp session (not Karaoke session ok?)

Wai Ching is a young, up and coming athlete who specialises in the 5,000m and 10,000m. Known as "The Speedster" in local running circles, he is here to talk about Speed, naturally, and how speedwork in the form of intervals can elevate one's race potential -- whatever the distance.

Such high-intensity training may be anathema to marathoners and ultra-runners but Wai Ching makes the case that the benefits (from improvements in running form and economy to the physiological changes resulting from such exercise) are worth striving for and will make one a better runner.

He provides examples of interval work at various intensities that can be incorporated into one's training and stresses the importance of easing into such a programme. He also discusses biomechanics, some of the psychological aspects of running and shares some pre-race strategies and tips. All in all, it is an informative talk and Wai Ching's passion and love for the sport really shines through. 

We break for lunch and when we resume at around 2, Jerome Martinent, Vice-President of MURA, introduces Jeri Chua, our second speaker of the day.

MURA Vice-President Jerome Martinent

Raise your hand if you're Jeri Chua!

Jerome describes Jeri as one of Asia's trail running queens. Indeed, she has earned many accolades since she first began competing in ultras in 2009. Some of her career highlights include finishes at the Ultra Trail du Mont-Blanc (168KM), Tor des Geants (330KM), the Ultra Trail Gobi (400KM) and the Hong Kong Four Trails Ultra Challenge (298KM). She isn't here to talk about her adventures (although THAT would have been an interesting topic in its own right); rather, she is here to advise us on Nutrition (she holds a Masters Degree in Exercise and Nutrition Science) and how one might fuel for endurance events.

Ultra-running aside, Jeri is a race organiser and is also responsible for the distribution of Tailwind Nutrition in the region. She makes it clear however, that as far as fuel goes, there are many options on the table and one should simply find and use what works.

The next 2 hours is all about food and drink! (Not just during the race but before and after as well.) What nutrients do we need and in what quantities? When and what should we eat, what should we avoid and how is food absorbed? What are the effects of dehydration and hyponatremia? What causes cramps and what are the remedies? These are just some of the many questions explored and answered during the session.

I've tried everything from gels, to chomps to bars to fried dhal, and thankfully, I've never had any issues. Still, I find this all incredibly fascinating. Jeri is an assured and articulate speaker and makes a dry subject seem quite palatable (aha ha ha). Clearly, she knows her stuff and is more than happy to share her knowledge and experiences with us. I leave the talk with some ideas of how I might do things differently at my next ultra. Afterwards, we receive samples of Tailwind to mix with our hydration for the trail run, which is our next activity for the day.

The run is fun and the trails are lush, damp and mossy. This is montane forest reminiscent of Irau or Cameron Highlands and quite unlike the trails back home. I find the Tailwind (berry flavour) light and yummy. It doesn't feel as substantial as something you might chew on and swallow but I guess it isn't meant to be. I like it!

After the run and dinner, we gather inside the hall once more to watch a short film courtesy of Jeri. The film follows 3 ultra-runners (including eventual winner Rob Krar) in their attempt to complete the 2015 Western States 100 mile race. It is a very inspiring and emotional journey -- I found it particularly moving to see the extent to which family and friends are involved to get their runner across the Finish Line (from the training and race prep in the months prior and as support crew during the event itself). After the screening, we form a circle and just talk -- about ourselves, our running, our experiences, goals and motivations. It is a very casual, lighthearted and fun session and a nice way to cap off the evening.

***

Sunday morning. It's Bootcamp Day 2! We're up early and set off for Pine Tree Trail at 630. The conditions do not make for favourable passage -- the trail is wet, slick and extremely muddy in parts. We are told at the start to turn back after about 70 minutes. A good workout nonetheless and the cool and breezy downhill segment from the trailhead to the clock-tower makes for a nice, strong finish.

After breakfast, we are introduced to our first speaker of the morning, Jess Lim of Apple Physiotherapy Centre. Jess is a qualified physiotherapist who works with athletes and in particular, runners. She provides an entertaining account of her job and the people she meets, her methods and the kinds of injuries she treats, and the steps one can take to prevent said injuries. She cautions against over-training and doing "too much mileage, too fast and too soon". She believes that stretching and strengthening exercises are a complement to rest and recovery and with the help of Sam Seow, demonstrates a few.

Jess Lim & Sam Seow 

And this is how you put a sock on! (or stretch that ankle)

Sam Seow is our final speaker. He is a certified POSE method running instructor and is here to give us pointers on running technique and form. The essence of POSE is simply to minimise injury whilst maximising performance, and with a history of injuries behind him, it is what Sam sought to learn and do. 

Whilst POSE favours a forefoot strike, Sam is keen to stress that it isn't so much about how one lands (heel, midfoot or forefoot) but rather, where one lands (over-striding is a recipe for injury and should be avoided; landing under one's centre of gravity is therefore ideal). To this end and to give us an idea of what constitutes good running form and how it can be achieved, Sam guides us through a host of drills for the entire session. It is hands-on, engaging and fun.

Sam is a very animated and motivated speaker

I tend to land on my heel to mid-foot and feel perfectly comfortable doing so (as do a lot of other runners). I rarely get injured and have no intentions of changing my foot-strike. I am however aware that these drills will improve my stride length and make me a stronger and faster runner. In this regard, I found Sam's session very helpful.

All smiles!

We are now at the conclusion of Bootcamp 2.0. Seow Kong delivers his closing speech, and certificates of participation are awarded to everyone. We spend the next hour or so taking photos, chatting, having lunch and finally, saying our goodbyes.

Overall, it was a good experience -- I picked up useful tips, met some nice people and enjoyed the camaraderie of fellow runners. I would like to see more practical sessions at future editions of the Bootcamp (I've a few suggestions in mind) and look forward to participating in 3.0. Thanks MURA!

Like an out-of-town race, this was a nice opportunity for a weekend escape with the family and I spend the rest of the day and Monday just chilling with them (... because it's cold, hehe). I've some great memories of family trips up to Fraser's Hill as a boy (the last being 17 years ago!) and in a way, I've come full circle. Not going to wait that long for the next trip though, what with the Fraser's Ultra in August (possibly!).

Morning mist

A banded leaf monkey (or langur)

A pretty flower

Q&A with Dave Spence

SB: You participate in tri-races locally and across the globe, directed Malaysia's very own XTERRA Langkawi and organise introductory tri-races for kids, amongst other things. In November 2016, you had the honour of representing your country​ as part of Team GB at the ITU Cross-Triathlon World Championships. Stellar achievements one and all and you are, no doubt, an inspiration to many. What's the journey been like so far and how did you get to where you are today?

Dave: Wow that's a big question! Here's my abridged response although my definition of "abridge" is still a bit wordy although hopefully entertaining...

Despite doing lots of stuff at and for my school (primarily rugby & cross-country running) my adult life was busy with work, babies and all the usual stuff. From an exercise POV though it is best described as sedentary. 

In fact, the most exercise I did up until my 40th birthday after leaving school was mowing my lawn and carrying my dive tanks from the boot of my car to the dive boat, as I had discovered diving and become a British Sub Aqua Club 1st Class Diver and the Training Officer for my dive club. 

This role of teaching others to do scary and technical stuff is what convinced me to come to Asia when I lost my job in 2001 at the bank I used to work for. Having become disillusioned with corporate life I chose to try and make a living as a professional trainer and coach for corporate clients and their business executives and got my first contract to do this in KL. 

At this time I remember vividly that I weighed 97kg (not so heavy compared to some but as I was more Asian than Western size I looked like a typical Fat Banker or something else that rhymes with Banker ;-)) This vivid memory is thanks to my last bank executive health check when the doctor in Harley Street (who'd become a client and close friend) gave me what I now call my wakeup call. He told me that I was going to end up like my Dad who had died at the age of 40; I was 14 at that time. I didn't want that happening to my daughters. That's why I said something like, "*#@K! Really? How do I prevent that?" 

He said, "It's easy really, do the following 3 things: lose weight, start exercising and stop smoking." I said, "Should I do them in that order?" and he said, "No you silly arse you must do all 3 immediately!" 

He was right of course but I could not. As I'd started smoking at 11 it took me almost 7 whole years to quit cigarettes. In fact, I can still remember as if it was yesterday completing my first marathon in 2004 and having to smoke a cigarette at the finishing line to satisfy my craving and addiction! 

Over the years since then I slowly started to change shape and size but it wasn't until I discovered triathlons which is more of a lifestyle sport than anything else I have done that caused the penny to finally drop in to my rather thick skull that smoking was not helping me to "Live More". 

SB: A remarkable journey, Dave -- thanks for sharing that with us. So when did you discover triathlon? I imagine you started with road races first before venturing off-road? What drew you in and what has sustained your interest all this while? Do you prefer one over the other and if so, why?

Dave: I was first introduced to triathlon in late 2008. Someone (I can't recall who) at Powerman (a duathlon that at the time was held near Lumut, Perak) asked me if I could swim and given my affirmative response told me I should do a triathlon. This was seriously the first time I'd heard the word and rather fortuitously the following week I was working for a client in Bangkok and was talking to Dr. Hum (his doctorate was in engineering), who was one of the participants, and over dinner up popped the subject of triathlon. I mentioned the discussion in Lumut and my interest and he immediately told me that if I was serious about it then I needed to speak to his colleague and friend Sam Pritchard. He gave me Sam's telephone number and a few weeks later I joined Sam and his seriously elite-looking friends (they call themselves the TriDorphin Elites) on a training ride which took us out along the Mex Highway at the "crack of crow" (which where I come from means before the normal sane people have even thought about waking up). 

Thanks to a naive question from me ("When is the next triathlon?") and a crafty reply by Sam and his mates ("February next year which gives you plenty of time to train"), I found myself in the water in February 2009 along with hundreds of other people, frickin terrified about what lay ahead of me, which was the full-distance Ironman in Langkawi! Allegedly the world's third hardest Ironman event!

As they say, the rest is history, as not only did I survive, the love affair with triathlon and that "Live More" feeling began and the endorphin rush completely and utterly replaced the craving for nicotine I'd had since the age of 11 when I was first caught and caned for smoking behind, ironically, the bike shelters at school :-) This new addiction took over not just my physical exercise but also my social life hence my reference to triathlon being truly one of the best lifestyle sports I'd experienced and I raced as regularly as I used to go for a beer which was literally every week. 

Then in mid-2010 someone asked me to be part of an adventure race (The Sabah Adventure Challenge) and I discovered the off-road version of the sport and knew that this was truly where the "Live More" moments were for me. What attracted me was the splendour of being properly outdoors in Mother Nature, as to be honest, tarmac can get a bit tedious. I also found it way more fun getting dirty as well as sweaty and the friendliness of fellow participants, who were way less fashion-conscious, a level up from the somewhat elitist world of being known as an "Ironman" which I've realised now that many people chase like a material possession such as a luxury car or handbag.

Needless to say you'll have realised that I prefer the off-road genre and an Xterra race is absolutely everything I need to maximise that "Live More" feeling I love. This is not to disrespect Ironman or other road triathlons though, which I still and will continue to do from time to time. 

However, other than wet or dry and a windy or still course there are not a lot changes on the roads. Also you have those metal boxes called cars to contend with and I find the variety, diversity and perhaps yes, the extra challenge that events like Xterra provide so much more appealing and attractive. 

Additionally, as I've said just recently when people get hurt riding on the roads that whilst you can still get hurt off-road at least you are in much more control of that. As in, if it looks too scary to ride down, as it still frequently does for me, you can jump off and run down for the bit you can't or don't want to ride. Whereas, as we all know, when you're in traffic not even a pedestrian is safe! 

SB: Damn metal boxes! Off-road is where it's at :-) Let's talk about competition. You're an age-group elite and the times you post remain competitive across all fields. What's your secret/training routine?

Dave: I'm flattered at my name being put in the same sentence as the term elite. Because I seriously am not. In my eyes 'elite' means you are untouchable in your age group. Here in Malaysia Mohd. Razani is genuinely one of those guys. As is Rob Barel, a Dutch athlete whom I had the pleasure of racing with at the ITU Cross World Championships last year (2016). No matter how hard I train and work at getting better they will have to have a seriously bad day for me to beat them. Don't get me wrong, I am very proud of what I have done, especially given where I have come from but I genuinely and seriously believe that what I have done can be done by any of us. We do not need to be special and gifted and fortunate enough to have discovered this sport as a young man as Razani and Rob both did. Maybe in due course when I have been doing this as long as them e.g. 30+ years (when I will be about the same age as the iconic Mr Yee) I will have earned the 'elite' label. 

Therefore, I do not believe there is a secret, as I just told someone who I mentor and who asks me for guidance, there is no silver bullet for success or a secret recipe. Again not wishing to discredit triathlon coaches or the training plans that they produce at much expense I subscribe to the KISS principle and try as far as possible to keep things as simple and as basic as is possible. Over-complicating things in training and giving myself too much to think about makes training way less fun and at the end of the day I do this for that "Live More" experience and not to make a living from it like elites usually have to. 

Stephen Jepson, one of my mentors and heroes (like Mr Yee in terms of Malaysian triathlon), advises to "never leave the playground" where we used our imagination to experiment and discover "stuff" about ourselves and others whilst playing. This is the best way to describe my philosophy of the training routine that works. The sad thing is that many of us end up training like pros and elites and burn out because we have forgotten how to play. This year, as well as our existing events that are expanding to 7 from 4 events, Live More Events will also be running camps and other events and all of these will have "playfulness" as their essence. It's not a secret though but it is a lost art for many ;-)

SB: "Live More" appears to be a guiding precept in both your personal and professional life. I'm getting an inkling of what it is but perhaps you could elaborate more? 

Dave: It's simple really. It's the feeling I get about life when I am doing events. So when I decided to get into our own events it seemed like the right thing to call this venture. We wanted to encourage and help people (particularly kids) discover how to play through sports, and we believed it would improve their quality of life like it had ours. Obviously we can't help people live longer (that's not something we or anyone else can control) but we can help everyone feel like they Live More. 

SB: Could you tell us about the growth of XTERRA in Malaysia, from its beginnings to the present day? 

Dave: I could but I feel it's a long story and not really mine to tell. All I can say is that it's been a real pleasure and privilege to have been a part of the story to date. Like my own country the off-road genre and particularly the Xterra race format is still very niche and struggles to exist. Malaysia, much more than my own country, is very fortunate that it has a supportive infrastructure and individuals like the current owner of the Xterra franchise who have made it possible for the race to be held here for the past 4 years. This is certainly not the case in the UK where each year it's struggled to actually happen. I hope very much that this support can and will continue, as increasingly, as so many other places have discovered, it's a great way to attract the new and evolving market for eco-friendly and adventure tourism. 

I just pray that more Malaysians discover the same love as I have for Malaysia's forests, jungles and rivers and become equally bored with the tedium of tarmac so that they start to venture into this genre of racing. Whilst I do not ever see it being mainstream and there being mass-participation off-road events like the SCKLM (in fact that should be avoided at all cost as the damage to the trails and the congestion would IMO be totally unacceptable), I would like more Malaysians to discover the "Live More" experience of this type of race genre for themselves. 

SB: The first two editions of XTERRA were held in Putrajaya, Kuala Lumpur, whilst more recent editions saw Langkawi hosting the event. Putrajaya is centrally located and more accessible; a venue that would draw a larger pool of participants, one might assume. Langkawi on the other hand provides a more scenic and adventurous setting -- an attractive albeit costlier proposition, particularly for those who may wish to extend their stay. What was the rationale behind the move and how has it worked out for XTERRA, and for participants, in general? 

Dave: This is a great question. It moved for two reasons: 1) Putrajaya needed to develop as an urban city and condominium developers offer way more $$$'s to use the land than an off-road race could, and 2) Xterra and the government wanted, as mentioned above, to attract and target the growing eco-friendly adventure sector of the tourism industry. 

As for how the move has worked out, well where I come from we have this daft expression (yes another one!): "What we lose on the swings, we gain on the roundabouts," meaning that the positive and negative results of a situation or action balance themselves out. In other words as a result of moving the race to Langkawi we have dramatically increased the number of foreign racers coming in to spend their foreign currency in Malaysia and their stay is longer, as they are farther away from KLIA where it's easy to jump back on the plane and go home. 

However, we have lost the support of local racers who probably grew up visiting Langkawi and if they are going to get on a plane they want to go somewhere that, for them, is a bit more exotic than their own backyard. 

SB: What can we expect for XTERRA Langkawi 2017? More of the same? Or will there be some surprises?​ ​I understand that you recently stepped down as race director but do tell us what you know.

Dave: This is another great question, though I'm really not the right person to answer this. From what I understand, and one of the reasons for me stepping down, is that there'll be nothing new and no surprises. The course I created 2 years back will I'm told be the same (give or take a few trees that have probably fallen since last year and trails that will need new race lines carved to cope with this).

This will mean that the challenge should have the same level of severity although I am not in a position to obviously promise that anymore. This seems to be enough to attract pros and age group warriors back again and I can't wait to be able to race it with them. I'm biased of course but it should be enough to attract many more too. Especially those that want to be crowned the Xterra Asia-Pacific Champion of their age group, like me ;-) 

SB: As someone who'd like to give the tri a shot some day, what can XTERRA Langkawi offer the budding triathlete? 

Dave: Again, I'm biased but a whole bunch I reckon. In fact over the last 4 years one of my most rewarding achievements is where guys and girls like Rob Plachiak, Roberto Guerra and Syikin Fariq tell me that this was their first ever triathlon and they loved it and have fallen in love with the "Live More" lifestyle that is such an integral part of it. 

When I discussed this with them and others they have similar reasons as I have for loving this event genre in that being close to nature has a lot to do with it and the people are more friendly and family-orientated. They also say it's fun and whilst it's still a bit scary, it's way less intimidating than being with all the Lycra-clad hunks and speedsters you see in an Ironman transition when you rack your bike, which I can really relate to. 

SB: Can you describe some of the more significant challenges you've faced as race director over the years? Any memorable moments when you thought it was all going to hell? (but didn't -- or did!)

Dave: There are two standouts for me. The first was in 2013, our first year, where we had a university (that will remain nameless) near Putrajaya promise us 100 volunteers and they didn't show or answer our calls to advise us where they were or why they didn't show. As a consequence, we had only a handful of volunteers to do what we thought would need many more. 

Following the principles of any performance, not just those in the world of theatre, the show had to go on though and on it went, amazingly smoothly, despite me thinking we were doomed. This proved to me that quality reigns over quantity any and every day of the week in everything we do including event management for a race. It is truly amazing what we have put on since with only a few good men and women and I'm truly and deeply indebted to these people. 

The second came in the second year at Putrajaya when, having created a new course that got great reviews from everyone the previous year, I and many of my friends (some of those good men and women mentioned above) spent the next year nurturing, tweaking and developing the trails so that they were less raw and more well-established. One particular section of the run course came down and through a rubber plantation and we'd got this section really spectacular in term of its look and the way it flowed. In short I was super-proud of this and could not wait for what I expected would be positive reactions from the racers. 

Sadly with only a few days to go until the race the plantation was bulldozed and the trails smashed to pieces with the area in and around it looking like a war zone. It transpired that the land had been earmarked by the town planners but in keeping with bureaucracies the world over the right arm did not know what the left arm was doing and as a consequence no one in town planning had informed the sports department, who we were dealing with, of this. 

Having become a bit of an eco-warrior I was pretty upset about this and to compound these personal feelings I was convinced that participants would not be best pleased with having to pick their way through, over and under the resulting carnage. Thankfully, I was proved completely wrong again as we had no complaints and actually were praised for the way we had adapted and coped with the situation.​​ 

SB: Wow -- haha! So that's why you left Putrajaya, really :-) Tell us about the current state of triathlon in Malaysia​, Dave​ and what does the future hold? 

Dave: Another Biggie :-) As a foreigner, it's not my place to comment nor is it fair to compare. What I'm willing to say is it's growing and evolving and its future is not only assured but bright as there are as many things to feel positive about as there are negative things to moan about. 

Being an eternal optimist I am totally focused on these positive feelings and I think the main ones are the kids that are embracing the sport, some of whom have some amazing talent in terms of speed and for those that haven't the speed yet they all show amazing resilience and determination and this can only be a good thing for them and the country in terms of how they get on in life outside of sport. Many parents are telling me that because of triathlon their child's focus and concentration has increased and this is paying dividends for them academically too! As a result, I think Triathlon has a great future here. 

SB: ​I don't think where you're from matters -- as ​someone who has contributed to the development of tri through your involvement in XTERRA and through your work with youngsters, you occupy a unique position and are more than qualified to comment. From what you've described though, we've a lot to look forward to. On a similar note, ​Malaysian hope Riki Shinozuka is one to watch at the SEA Games in Kuala Lumpur this year (2017). Can you tell us about him or of other up-and-coming triathletes whose progress you've followed in recent years? 

Dave: He is indeed and I think you should interview him. He is a lovely lad as well as a very fast one. His whole family are wonderful in fact and they are a model for the "Live More" lifestyle I keep talking about and of the resilience and determination mentioned above. There are too many others to single out though as there are some amazing stories and it would be totally unfair of me to pick out one or two of them and put pressure on them to become the next Riki. I try as best I can follow them all and I am proud to say that all of them, including Riki, have and still are regulars when time permits at our Live More Kids Triathlon events, even if these days Riki only comes along to help us present the awards. His influence on the other youngsters is very visible and back to my earlier comments the future of Malaysian triathlon is a rosy one. 

SB: In 2016, you introduced your tri-series for kids. How was it received and what plans do you have for the future? 

Dave: It was received wonderfully. We had 4 events last year with over 1250 participants representing 27 different nationalities. We are truly excited about having not 4 events in this Series in 2017 but 7 events, with lots of other exciting things that will be linked to this to help everyone find ways to play and "Live More". 

SB: Is it fair to say that the cost of entry and continued involvement in triathlon is a tad prohibitive -- be it for adults or kids? Is it simply the nature of the sport -- from the equipment, to the training, to the event that makes it the preserve of the relatively privileged? 

Dave: It's fair for you to say that, yes. Generally speaking it's a tad prohibitive but so is paying almost MYR200 for a bike ride and in excess of MYR100 for a relatively short run. As you say therefore there's a good case that can be made, given the complexity with 3 disciplines and a transition area, that of all sports events, triathlons are very fairly and reasonably priced compared to the relative simplicity of putting on a running event. 

That said, I think there is also a case to see triathlon as not just privileged but elitist too. This observation is not directed at Malaysia though. It is a global problem as it's my opinion materialism has crept into the sport. 

Firstly, organisations that put on the majority of triathlons around the world have shareholders to report to and lots of customers whose expectations are to be pampered like they would be at a high-class hotel or restaurant. As a result, branded events like Ironman cost you a thousand plus ringgit simply to register. 

The money-making machine called a marketing department of the run, bike and swim gear manufacturers and all other related companies in the triathlon food chain such as nutrition, hydration, apparel and coaching services, etc., has then got on the band wagon and overcomplicated life and the gears required. Novice and experienced triathletes alike have been hoodwinked into believing they can't do any race or will look like a complete #rick unless they have the latest P5X Cervelo and Zipp wheels. 

This is a extreme example and it's right to ask what's wrong with doing this if you can afford to. The answer is, nothing! What is wrong though in my opinion is that it leaves you and many, many other people deciding not to take up the sport because they think it's beyond them financially. In its purest sense it is definitely not the nature of the sport that requires you to financially cripple yourself to do it. 

In the same sense, you can take up golf, computer gaming or photography relatively cheaply and easily if you want to too. The only difference with triathlon is that it is way, way better for you than golf, computer gaming or photography ;-) 

SB: So, not as costly as one might suppose then. What can organisers or sports bodies do to make triathlons more accessible for everyone? 

Dave: It's not for me to tell other organisers or sports bodies what to do. My life would get very complicated if I started doing that, and as I've said, I like to keep things simple. That's why up to now we have been charging as low as MYR40 for participation in one of our Live More Events for the U6's, MYR50 for every other child and MYR70 for adult participants. If people were willing to forgo finishing medals and T-shirts we'd charge less but we tried that and in all fairness they want these things and I get that totally, especially for the kids. This year we'll have to increase prices just like everything else but we are also going to increase what you get, and up to now we have used manual timing, but we have now got to the stage where we have to automate things and use chips, which comes at a price. We'll be announcing these prices and new races soon but what I can tell you for now is that as an organiser we will be definitely doing our bit to make this awesome "Live More" sport they call triathlon accessible to everyone. 

SB: Thanks Dave, and all the best for 2017!

Conquer the Trails @ Kiara 2017 Race Report

Me: You feed Ava tonight!

Angela: No you!

I've managed to convince the Mrs that unless I get some uninterrupted sleep over the weekend, my race will be over even before it begins.

Me: And just so you know, I've signed up for several races in February too.

Angela: NO YOU'VE NOT.

(Yeah, but I thought it was worth a shot.)

***

We're 10 minutes away from the start. The organiser's choice of music (Static Dubstep Remix ft. Race Director Kelvin Wong) is interesting if a little odd. But it's cool and after a few false starts, Kelvin gets his act together and his message across. Suggestion: Bring a hailer for backup!

The countdown begins and we're off. I'm with a group who are moving at about 5ish pace. After the initial road segment, we hit the trails and remain within sight of each other on the Magic Carpet ride and loop through 4K. I've always liked 4K -- short ascents, short descents, nice greenery and completely runnable.

Entering 2K, I bump into Natasya, a friend who's volunteering at the race. The group I was originally with has now separated; some are behind me and some, ahead. Kawan-Kawan provides some downhill relief after the run up through 2K. Then it's a quick hike upstream and some road before we reconnect to what I believe are JLN-made trails. Steps have been carved into the slope and a descent to Sungai follows. Sungai is one of the lushest and prettiest trails in all of Kiara and it's nice to see it featured on the race course.

Exiting onto the road via Sungai--Lower Short, we arrive at Water Station 1. I do not stop, as I have my hydration vest on. After this, it's downhill along gravel paths and trails until we reach another stream. There's fencing along the side and rusty bolts that stick out -- so if you're not careful (and I never am), you might just end up grazing your arm (as I did on Friday, whilst showing Angela part of the course and AGAIN, today). The Race Guide mentions this but what can I say? Ouch.

[Flash back to Friday]

Me: I will cleanse my wounds in these waters!
Angela: Just use the water from your pack and get on with it.
Me: You're no fun.

[Flash forward]

From here on is a series of 3 climbs that extend all the way to Twin Peaks. Pain and suffering abound.

Me: If <pant> you'd like to pass, just let me know, ya?
Runner behind: I'd like to <pant> but I can't!

Sow Mun, another friend and volunteer, is stationed at Dirty Deeds (Climb #3) and it's nice to see a familiar face. She and all the volunteers I've encountered have been great. After reaching Twin Peaks, the mostly downhill Pure Quill is a welcome respite -- we double back onto Quill Killer for a bit before taking a right onto what is a slippery and muddy downhill segment. There's a busted pipe and water spilling all over the trail. I get my X-Talons muddy for the first time (how awful!) and wonder if things can get any worse (they can). It's like a frickin' trail race or something ;-)

What's next? Another climb, unsurprisingly, up and over the Penchala Link tunnel and then a U-turn via Boner into Janie's Addiction. It gets easier from here and I'm trying to pick up the pace on the flats and downhills. Unfortunately, after running through a series of switchbacks and down into Rock Garden, I miss the sign that marks the final climb of the day. 

Perhaps I had my head down, or perhaps I just lost focus -- I don't know. But I'm going up the wrong way and realise after a while that my present course will only lead back to those switchbacks -- arghh! I retrace my steps and eventually meet a group of runners whom I last saw on Janie's Addiction. 

They have just begun their ascent. It's torture and we struggle up to Twin Peaks together. I see Natasya again, who gives me a huge cheer. It's just downhill from here, she says, and I know it -- I leave the group behind and pass two other runners en route to the Finish. My time is 2:06; I'm 26th in my category, the 40th guy in and 47th Overall.

I'm happy with my performance. I'm still base-building and probably shouldn't be racing but it's hard to pass up an event in Kiara (where I do all my trail running). Will I be back next year? Definitely! I liked the route and look forward to seeing what Kelvin and crew come up with in future. I thought the event was well-managed and I had no issues whatsoever -- from REPC to Race Day. Kudos to the organisers and their excellent volunteers!

Ava and Angela join me a little later. We hang around, chat with friends and leave shortly after the prize-giving ceremony. All in all, a great morning out.

Q&A with Kelvin Wong (Conquer the Trails @ Kiara 2017)

SB: When did you decide that organising a race was something you wanted to do? How did it all begin? 

KW: I believe that organizing a race is the ultimate extension of any sport enthusiast. Years ago I did organize a mountain bike race series, that's when I was actively mountain biking. So same goes for trail running. Organizing an event is like having a blank canvas, and you can put whatever you want on it. 

SB: Conquer the Trails appears to have established itself as THE trail run for January -- you must feel encouraged and gratified with the amount of support you've received from the running community, and perhaps a little anxious too. How have you and your crew coped with the burden of expectation? What has the preparation for this year's race been like? 

KW: The reception for 2017 was a surprise as I didn't expect it to be so encouraging. It's just the 2nd edition, considered young for an event. I suppose January can be a boring month too for trail running events. Anyway, thank you so much to the participants and sponsors to make it an exciting event. And what we have in store will be commensurate with the response from the participants. 

With a higher number of participants, we had to increase certain aspects of the event like water stations, medical personnel, number of crew and other safety measures. 

SB: What were the main issues that you (and participants) had to deal with in 2016 and what have you done to rectify them? 

KW: The 2016 event was, believe it or not, a pretty smooth one. Two problems we had, one was the traffic at the venue which is always an issue, and with such an event there it became quite a handful for the traffic police to handle. Second was the water station running out of water. Not really an issue as we managed to replenish it, but such things shouldn't happen. So for 2017, it will not happen. 

SB: Are there any significant changes to this year's race other than the route? 

KW: Not really. We have sponsors this time. Hopefully we meet their expectations. 

SB: What's your favourite trail in Kiara and why? Will it feature in this year's race? 

KW: I don't really have a favorite trail in Kiara. I just enjoy being out there. Well the event route this year is something like a regular training route for me. It’s tougher than last year, and at the same time it’s a whole lot more enjoyable that the previous one. 

SB: With a network of trails as intricate as Kiara's, a route change seems a viable option for subsequent editions of the race. Is this something you hope to do every year -- just to keep things fresh and interesting? Are there any plans for a race category above 15KM? 

KW: We plan to have additional new trails for subsequent years, but we have to consider the environmental impact as well. Not all the trails in there can take 700 pairs of legs at one go. A longer race category – hmmm, have to figure out a bigger loop. We'll see. 

SB: Kiara is home to a huge mountain biking, hiking and running community. The passage of over 700 runners on Sunday may be cause for concern to some. What have you done or what will you do to allay such concerns? 

KW: We have communicated this event to the various users of the trails over the past few months. Everyone is pretty cooperative in sharing the trails. After all we only do this once a year. The trails are reopened as fast as the last participants. We have 2 sweepers that do the clean up as the event is still ongoing so the other trail users can start using the trails. 

SB: Amongst other useful pointers in your Race Guide, you suggested cheering on the Trail Marshals who are there so that participants may enjoy their race -- a nice gesture, I thought. Able and committed volunteers are the backbone of any successful event -- what are your thoughts on your crew? 

KW: Our crew mostly have a background of participating in running events. They know how a participant feels and what goes on in their minds. So I'm pretty confident that the crew would know what to do when they see a participant running by. The crew are always the unsung heroes of any events. We hope to do more to bring them closer to the front and be duly recognized by everyone that their effort is very much appreciated and valued. 

SB: Thanks for the Q&A and all the best for Sunday.

Recollections of Sabah & TMBT 2016 (The Most Beautiful Thing)

Part One: Ava's First Flight

Part Two: Last Year's Race

Part Three: Metro Town

Part Four: The Day Before The Race

Part Five: The Start

Part Six: The Middle

Part Seven: The End

Part Eight: Post-Race

TMBT 2016 Part Eight: Post-Race

I speak to a lady who’s just finished her 50. She asks me which way I came from but I don’t really understand her question. The only way is up? I’ve spent the last 4 hours crawling through muddy hell and beyond. She doesn’t seem to understand me either and I leave the conversation feeling a tad irritated.

As I enter the Hall, I spot Kheng Loh, Sow Mun, Malissa and Sen Leong!

I’m surprised to see Kheng Loh. I knew she’d make it but I thought we parted ways just after Tambatuan! I feel a little crushed – was I moving that slowly over the final 6 KM?

She tells me though that some runners, like herself, were diverted onto the highway after the penultimate hill. Landslides and extensive damage to the course had rendered it unsafe. I’m reminded of the lady’s question (which way?) and things are starting to make sense. But it’s a bit too much for me to process – my head feels heavy so I sit down, looking more annoyed than I should be!

Malissa offers me a choice of coffee or tea. I sip on the black coffee and start vomiting.

For the longest time, my eyes are fixated on what appears to be a clump of mud or undigested Chomp near my foot.

I’m hoping it’s just mud from my foot (and not from my stomach!).

My friends get me cleaned up and I feel terrible. The race was bad but this is worse. My things are all over the place but they’re helping me pack up. I keep asking for my medal and Finisher’s T. Do we have it? Is it there? That’s all that matters, right?

I don’t remember much of the bus ride back. Just flashing lights and Sow Mun’s calm and reassuring voice. We get off at Downtown – but Downtown is a haze of colour and I can’t find my bearings (or my hotel). Sow Mun asks for directions and eventually, we get there.

I feel bad for putting my friends through all that. And also very grateful – without their help, I’m not sure how or when I would have made it back.

Angela spends the next 2 hours fixing me. There is some hysterical sobbing, more vomiting and weak attempts to scrub the mud off.

Also food, water and finally? Rest …

***

***

It’s a brand new day and I am a TMBT FINISHER! My time is 14:39 and my overall position, 220 of 440 participants (Male & Female; 50K). It’s nothing to shout about but given the unexpected and exceptionally challenging conditions most participants had to endure to complete the race … I’ll take it.

In text messages exchanged over the day, I thank Sow Mun and Malissa again for their kindness; commiserate with Kheng Loh over what we had to go through and congratulate Lauren for her very strong finish.

In the evening, we have seafood at the Waterfront and spot Jan Nielsen, first runner up in the 100K category. Also, 4 guys walking abreast in their 50K Finisher Ts. One comes up to our table and what do you know – it’s the same guy who gave me a hand during the race!

“Hey man, are you ok? I saw you on the bus last night.”

“Yeah, I’m better now!”

What a happy coincidence. We shake hands and I thank him again.

Dinner is good. KK is nice and Angela and my mum are having a great time. Ava is soaking it all up with little complaint and every day is a new experience for her. I’d love to explore more of KK as she grows older and I’m already thinking of next year’s race …

Will I do it again? Possibly! With consistent training, I know a sub-12 isn’t beyond me. I feel that if I can get to Kiau Nulu in 8-9 hours, I’ll be okay. But if I can’t, I will DNF voluntarily as I would never – ever – want to go through THAT final segment again. Not at night and certainly not after a heavy downpour.

“Sayang, wanna sign up for the 50K next year?”

“Remember what happened the last time we started training for a race together?”

“Uh, Ava?”

BAHAHAHAHA.

(THE END)

TMBT 2016 Part Seven: The End

It’s been over 3 hours since I began my ascent to the Finish at Pekan Nabalu. Night has fallen and I can barely make out the trail ahead. I’ve cuts and bruises and I’m muddied from top to toe.

I’ve spent the last few minutes trying to tear open a pack of GU Chomps. My fingers are slathered in mud and I eventually prise it open with my teeth. Still, I get mud over every damn chomp so it’s blueberry flavoured MUD for dinner.

There are runners resting on the ground. Runners in their emergency blankets. Runners clawing the earth on all fours – scrambling and grasping for root, rock, trunk, stump or branch – anything that will give them a handhold or a foothold to pull or push themselves up.

Most have slipped or tripped and fallen at some point. The heavy rains in the evening and the earlier passage of the 30K participants and 50K frontrunners has caused significant erosion to the course. Progress is painful, slow and dangerous – I have never had to endure a physical challenge of this nature and the creeping fear in the back of my mind is that I will not make it home safely.

I’ve called Angela several times in the last hour. Or at least I think I have – why live in muddy hell when you can live in your head, right?

“Hi Sayang!”

“Hi sayang …”

“Where you!”

“Stuck.”

“Stuck where?!”

“Mud.”

“Why stuck?”

“Cos mud.”

“Poor sayang!”

“Ya.”

Our conversation isn’t going anywhere and neither am I; indeed, I’m struggling on a slope and stuck, as it were. I get a helping hand from a guy in front. Thanks buddy.

I figure I’d just call her after I’ve well and truly expired.

“Hello?”

“AWOO?”

“Sayang?”

“A WOO WOO WOO!”

“Oh I geddit. You’re dead.”

“WOO!”

“Well I didn’t bring your Amulet of Ghost-Speak you @#$%.”

“WOO?”

“Now I’ll have to raise Ava all by myself.”

“OO.”

“Well at least I know your passwords.”

“OO @#$%.”

“I’m gonna give ALL your Gold to your Warcraft guildmates!”

“@#$% WOO!”

“I’m gonna sell ALL your collectible cards!”

“@#$%! @#$%%%%%%%%%%%%!”

“Oh and we’ll bury you in your RACEPANTS.”

“…”

Some things aren’t worth dying for, I guess. I figure I’ll call her – for reals – after I’m done. So it’s one step at a time and one foot in front of the other. Kind of like the last 14 @#$%^&* hours. But slower.

The marshals/mountain guides I come across give me straight and honest answers. None of that “5 more minutes” or “just a little bit more” bullshit.

“1KM.”

“300-400 meters.”

After an eternity plus 5 or so minutes, I reach the Finish and get my tag scanned in for the last time.

“So I’m good?”

“You’re good!”

“I made the cut-off?”

“You did, congratulations!”

“So … I’m good?”

I’m in a daze as I walk towards the Finishers’ Hall. This is the end … right?

Part Eight: Post-Race