Dear Kenneth, Kenji, Newton, Charles, Ivan, Ah Lok, et. al.
Many thanks for a super great training camp! organizing everything from coach transport to hotel
accommodations, live action cycling videos, lectures, stretching clinics and post training analysis.
I believe we all had a very enjoyable time, learned a lot and improved our cycling/running skills &
endurance.

I look forward to the next training camps.
All the best,
Phil 'JB'

(2). 寄件日期：2008/1/30 (星期三) 上午 11:35

Yes, i totoally agreed with the above mentioned. I really enjoy this camp in terms of the programs, coach and our peoples. I feel like we are training like a PRO. Its totally different when compare to the previous years of the training camp and i can see the progress of this big leap forward! many thanks to Kenneth, Kenji for their coaching, i learn!Thanks to Kenneth again, he play attention on every members on our Group 2 during the ride when we flighing with the strong wind ( like T3) and we still need to keep up the drafting forms within the team! What a great job, and well done everybody!

And thanks for Newton and Charles for doing so much pre-training camp work, i know they consume their personal time so much! Big thanks for this! special high light to Ah Chung , he keeps riding with me all the time, and we are tying to flight for the stong wind together with his thin body! And Jason, he is so co-operative and helping us to loading and un-loading the bike during the custom dept. And every peoples on this camp to make the camp so fun and unforgettable!

I would love to write a report to record what we experienced!
See you guys tonite!

by gigiwong

(3). 寄件日期：Monday, January 28, 2008 9:22 PM

25/1

19:30 arrived at Wan Chai bus terminus and dinner at restaurant

20:00 loaded up 21 bikes to the bus with all wheels removed.

20:30 leave Wan Chai and head to the port

01:00 arrived at hotel, group check-in, met Austin as he checked-in earlier

02:00 short breifing by Kenneth and sleep but Joseph was still on the way as his flight to Zhuhai was 
cancelled and need to fly to Guangzhou and finding way to Zhuhai! He arrived at 4am!!

26/1

09:00 wake up and breakfast

we are required to record our resting HR in the morning and put it on the spreadsheet prepared by 
Kenji, the spreadsheet was stick on the door of coaches' room, they also posted out the today's menu 
(program) and stretching exercises for our references. 

10:30 briefing by kenji for winter cycling clothes

11:00 long bike started, it was very cold, cloudy and very windy day.  We rode 1 x 30k loop for warm 
up, the wind was very dynamic and always changing, sudden head wind, sudden cross wind, 
temperature with wind chill effect was about 6C. I felt like in the extreme condition but Kenji said

this is like riding in Holland! I wore a good base layer, fleece jacket and windbreaker, also a hat inside 
my helmet to keep warm. We required maintaining our HR at 60% during the warm up and build-up to 
70-85% at the end of the warm up.

I was assigned to group 1 and the main set was supposed to be 5 set of 10k at 85% of maxHR no matter
of head wind or tail wind, we kept 38kmph - 43kmph on tail wind but the head wind might drag you
down to 20kmph or even slower! however it was cutdown to 5 set of 5k at 85% with 3k rest to maintain 
the training quality in fact that's very enough for us! This time we are better facilitated to carry three 
walkie-talkies on each group, so I could tell Kenji to stop on the radio said "man down man down" 
when I saw Joseph got blow-off by the strong wind!!! 

There were no easy second on those 5 sets, it were a testing of power, a testing of weakness, and a 
testing of threshold! I was in the group of strong Sonic men to flight against the strong wind, I found 
myself weak in acceleration, I've got pull out when the group accelerated so most of the time I was 
riding alone, but Kenji kept motivate me to hold on, the last set was a tragedy! We're given a longer 
rest time to prepare, we gonna ride though the last 5k with the strongest crosswind, it was more 
difficult handle with, I couldn't keep up with the group anymore, without drafting effect I was pressed 
down to 15-16kmph, I saw the group start fading away of me, very discouraging but this is what training 
is all about. I was glad to finish the set. 20k cool down was not that easy, the wind was not forgetting 
us. Rode back to hotel, stop the watch, it was almost 3 hrs 38mins intensive cycling for 90k, I felt very 
tired and little bit dizzy.

16:00 lunch at hotel

17:00 shower and nap time

18:30 30mins run then core exercises and stretching

20:30 dinner at hotel cafe

10:30 debriefing, review HR data by kenji

23:00 sleep

27/1 

06:00 wake up and check resting HR

06:30 30mins morning run in the dark

07:30 breakfast

08:30 bike run brick TT

20k warm up, then we setup our transition area to do 3mins high cadence spinning and 2mins speed 
run for 5 sets, then 20mins cool down to end the training camp.

accident no.1 Philip fallen off by hitting Joyce wheel? accident no.2 Joseph fallen off by blowing off 
by sudden strong crosswind most unlucky guy: Raymond, just riding for 2km, inner tyre broken, changed 
it, outer tyre also broken...forced to stop riding and only 2 session of running in the camp.

Compare with last year, we have no hill to climb, no sun to shine, the weather condition is enough to 
suffer, the training intensity is much more!  And it's more scientific, more heart-rate oriented.  For 
myself, being in the sports for 4 years, my learning curve is more gradual now, this training camp gave 
me some inspiration. I think I will have some breakthrough, at least on cycling.

How about your story?

From: Hui, Charles 

(4). 寄件日期：Monday, January 28, 2008 6:34 PM

Hi All,

Yes, had a great training camp!  My legs and back are still sore from the weekend, going to go for a 
sauna today!  I must say- the gods obviously wanted us to have a hard camp, the strong wind 
conditions didn't make the cycling any easier! Joe who was blown off his bike, will agree strongly with 
me!

Thanks to Kenji and Kenneth for coaching us. Especially Kenji with the whistle- I felt I was back in army 
boot camp!  I learnt to push my cycling power quite a bit during the 2 days!  Especially thanks for 
Newton and Charles and any others who worked behind the scenes: for doing all the administration 
behind the camp, it was much appreciated and it went very smoothly.  Plus- we now have a new 
transition drill which we practiced 4 times, called bike-bus transition!

Cheers!

Edwin Chiam