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Friday, April 29, 2011

Report from Kenneth

Thanks for everyone came to our training camp! Hope can help you some and more improve! Everyone have a great performance in this camp! First!
-Charles,Thank you so much you help us a lot always!  Ready all in this every training camp! Sorry about I give you so many stress!
-Kenji, Thanks for you to take care of everyone! Especially on the last bike session! You help Janice and George when they going up and down hill! And brought us to ride a good place! Help us how to maintain the bike! So lucky is he can change better after one day and you  can keep coaching us!
-Rockson,Thanks for help us to follow up our date, and handle the bike,brick session, Especially the core and stretching session! All of time very helpful to take care all in the training camp! Hope your leg feel ok afternoon run!
-Gi Gi Chan, I can see you push very hard every session, brick! So hard, Swim a bit scared, but still keep do the long distance swim! Bike, hope can go through your mine how to keep easy to go down the hill!
-Andrew Practick, you are so strong on the bike, finally! Your 18 yrs old bike broken in this camp and you can change another bike finally! Also in the Brick session! He made me feel die!
-T T Wong, you had improve a lot in the brick session! Also on the bike, You can "fly up" on the bike now! Also you knew how to clean your bike, that why you should faster now!
-Chirs Lee, good swim in the sea! You can swim straight forward, change faster and stable! On the bike, try to keep relax you upper body, it should be more helpful to improve!
-Teresa Mak, your bike skill and speed improve a lot! In the brick session, I never see you like that fast and concentrate  ! I like it! Also, you can take care by yourself even George not on your side! Hehehe
-George Lee, on the swim already can see you more stable, but need more come to training in Shek O! If you can improve your swim! You should be very fast! Hope you enjoy the last bike session!
- Winnie, big improve on the bike, you can understand how to use the gears and how to do U turn easier on the bike! Try to keep training, you should ok to follow all persons in the next training! You will be feel more fun and enjoyable! On the swim, also keep training la! Rockson can help you alot! Don't always say Sorry, Slow is not a problem! Everybody should  go through it! Don't give up!
-Rita Koo, you can do the single hand now, take the bottle, your next target is how to keep single hand to turn around! Long time no training before, that why the bike skill get lost! Don't worry! Back to training everything will be ok! Don't forget take your bike to the shop, checking or maybe buy a new one! hehe
-Evangeline, bike improve alot! Easy to climb up on bike after T1, up hill faster, Also stable when you down hill! Push very hard in the brick session! I think maybe your bike a bit small for you! You should check it ok? Also do more core session la!
-Ldelyn, very very strong on the bike! So lucky is I can help you before the training in Tung Chung long bike session, that why I can see your performance in this training camp! If you change your bike, I think you can fly! Also do more speed run to let your legs can make stronger! You should change your long legs to high frequency mode! Don't waste your legs! Swim need more training! Transition should be more practice,  faster change!
-Pearl, all strong, you can try to thinking about how to adjust in the training or race, when you keep maintain, harder/easier, for the last, how to keep hard your core to speed up! On the bike, try change one hard gear to go up hill! It should be suitable!
-Janice, hope you feel better! After holiday and straight  came to the camp, it should be hard for you! But still can do your best in all session! Push very hard in the last bike session, maybe need improve the bike skill, it can help you keep saver on the bike! "I know you feel so tried already"!push very hard in the brick session! Hope you can do more well in your next race!

PS: I am so happy about all members enjoyed this training camp! Hope I can improve a lot too! Even in coaching skill or in my sports life! Also hope everyone can understand my "Hong Kong English!" many thanks for everyone!

Note of Thanks - Pearl

Many thanks to Kenneth, Kenji and Rockson for coaching us.  Also thanks to Charles and Gigi for working out the logistics.  Appreciate a lot the support and encouragement of sonic buddies.  All these made the training camp a great success.  I joined Sonic on 26 Apr 2010 and this camp marked my first anniversary with Sonic :)
 
Pearl

Note of Thanks - Rita

Thank you Coach Kenneth, Kenji and Lok for all the exciting program. And Charles and Gigi for all the trip preparation work! I am very impressed with all of your passion even this is my third training camp with Sonic. So happy to be a part of it. See ya all tonite!!!

Rita =D

Note of Thanks - Gigi

It was my XXtimes of joing the Sonic Training Camp since 2004! And yes, it was always fun filled, lots of laughter and wonderful experience training :)
Thanks Kenneth, i can see that you have put effort on every single session with us. Maintaing our high Sonic spirit and yet pushing all of us to reach our ownself of limit which i'm sure everyone reach it! And giving us advice on each of us after a training camp is the first time i see you did it! Well done!
Rockson, thanks for your preparation and the innovation that you have put into the training, which made the camp and the training a quality one.
Kenji, thanks for your coaching! its always a memorable one and enjoying every talk you have share!
Charlie, poor you suffer alots from your illness and you still putting your efforts towards the camp and make sure everyone happy and enjoying the camp! Your love towards Sonic is always the unlimited one:) respect!
And the fellas Team Sonic, i'm glad to share the happiest Easter with all of you! Every moment is so enjoyable and always  fun remaining our top Sonic spirit! Thanks everyone being patient and not screaming towards the staff quarter room, logistic arrangement, etc....
Cheers, Gigi

Note of Thanks - Winnie

Thanks coach Kenneth, Kenji and Rockson, Charles and Gigi, and all of you for making my first training camp so memorable and enjoyable, a fruitful Easter Holiday.

Thanks again!!!

winnie

Note of Thanks - Chris Lee

Many many thanks to Kenneth, Rockson and Kenji for spending their holidays coaching us, and to Mr and Mrs Hui for organizing the entire event and taking so good care of us.

The training camp was such a wonderful experience and I am so glad I got to share it with all of you sonic teammates!

Cheers,
Chris

Note of Thanks - Janice

Yes, thank you all the coaches, Charles and Gi for all the effort. I've just washed pablo (my hot bike) and he has never been this clean. Thank you again Kenji for teaching us how to wash our bikes.

Thank you also for all my amazing teammates, I felt that there was as much team building as there were individual training and we grew as a team after the camp.

Keep up the good work and hope to see you all soon.

Also, if someone has seen my voice, please let me know. I am missing it very much.

Janice :)

Note of Thanks - Evan

I second Andy. Thanks to Charles an gigi for planning and organizing the camp.

Thanks to all the coaches for the fantastic training.

And of course thanks to all the teammates for the amazing company!

See you all at training.

Note of Thanks - Andy

Just to add my note of thanks. It was a great camp.

Kenneth, Rockson and Kenji, you were all fantastic: high quality coaching made fun! I could not ask for more.

Charles and Gigi, it would not have happened without your organization. I know you must put in a lot of time behind the scenes running the Club. It is very much appreciated.

All camp participants, thanks for your company, which made for a very enjoy6able weekend.

C u soon!

Andy.

Note of Thanks - T Wong

Thank you all you guys, I had a great time in the training camp, really enjoy it. Thank you Charles and all the coach spent lots of time on the preparation and take care everything during the trip. Yeah, the bike clearing  is very professional, I'm going to do it after Shek O training.

T

Thursday, April 28, 2011

Training Camp Rundown

Rundown

22rd April 2011 (Fri)
1330 Arrive to Nam Oi
1400 Lunch
1600 Swim,Run Brick session (beach)
1730 Stretching session 30~45mins
1830 Dinner
2000 meeting (Run Down)
2200 Sleep
  • PS: first day training, Don’t Push too hard!
  • Focus: Brick session is a short sprint transition, make sure bring your suitable equipment (speed Shoes, race belt, cap…)
  • Other: Will try to take the video for the Brick (iPhone)

23th April 2011 (Sat)
0630 Warm up run 30mins
0730 Breakfast
0900 Bike session 2~3hrs (80k, 70k, 50k)
1300 lunch
1600 Open Water Swim 45mins
1700 Stretching session 45 hour+ Core session+ partner Stretching
1830 Dinner
2030 meeting (session detail)
2200 sleep
  • PS: Check pulse in the morning;
  • hill climb training on the bike;
  • No Wetsuit swim;
  • Focus: Bike session, try push harder when up hill!!
  • Open water swim, race practice, speed work;
  • Core session bring the towel for help your stretching;
  • Other: Middle hard session day, please concentrate the up/down hill skill and the Body Position

24th April 2011 (Sun)
0630 Warm up run 30mins
0730 Breakfast
0900 Brick Session (Open water swim, Bike, Run) Bring all of your race Kits! e.g.Race Belt
1200 lunch
1530 Run+Dryland session+ Stretching
1800 Down Town for dinner
2100 back to hotel
2130 meeting (Discuss)
2300 Sleep
  • PS: Race Practice for the Brick session,
  • Focus: Quick transition in the brick,
  • Other: Hard session for the brick session.

25th April 2011 (Mon)

0630 30mins easy run (Optional)
0700 Breakfast
0800 Long bike (100K,70K,60K)+30mins Run
1330 lunch
1500 Back to Hong Kong from Nam Oi Hotel
  • PS: Morning Run Optional;
  • Focus: Try to keep same speed in the bike session
  • Other: Keep refuel on the bike

Tips:
  • Check and record your rest pulse each morning;
  • Don’t forgot bring your suitable equipment! E.g. Racing speed shoes, strong shoes, race belt;
  • Bike parts should be ready. E.g. all bike tools, Tries…!
  • Ready your sports refuel. E.g gel, energy food, sports drink…!
  • Heart rate Monitor;
  • Prepare your checklist;
  • Don’t forgot buy the insurance for the training camp!
  • Training schedule could be adjusted based on actual terrain, fitness of everybody!

Training Camp Checklist

Welcome to the Nan Ao training camp!

Itinerary will be updated on

Gathering time: this Friday 0930am at Wan Chai Pier bus terminus (outside Starbuck)

Checklist
  • Your valid visa, entry card to China
  • RMB dollar for all lunch & dinner
  • Sonic do not cover any insurance regarding this training camp, you are strongly advice that you should cover your own travel insurance.
  • Bike storage in bus: remove both wheels and put under the coach storage, bike box is no need but some protective foams is recommended for your bike
  • Nan Ao weather forecast: north east of HK, 20C-25C (HINTS: wind chill factor, light rain or/and sunny period)
  • Always with light jacket
  • Bike cleaning kits (in case of shower)

Cycling/Running
  • running shoes, cap (rain or shine)
  • bike shoes and helmet
  • 2 to 3 extra inner tyre (I had two tyre puncture last year)
  • electric tape (in case outer tyre puncture)
  • bicycle hand pump (coach will bring floor pump)
  • 4 set of cycling jersey, cycling short
  • 4 set of running clothes
  • cycling vest or windbreaker, arm warmer (temp. expected to be ~22C, will be raining)
  • oil/luct for bicycle gear/chain (for clean up the bike after rain)
  • mini first-aid kit
  • cycling sunglasses (dark/clear lens)
  • front and rear light for cycling
  • cream for cycling plants

Nutrition (sorry, cannot get sponsor this year...)
  • nutrition supplement (energy bar, gels, snack, chocolate our long ride last for 3-4 hours! HINTS: 1 gel/bar per hour)
  • energy drink powder (HINTS: 500ml energy drink during training, another 500ml energy drink after session)
  • Radiation kits (nearby Nuclear plant)

Room allocation
Room 1: Kenneth, Ren Ho
Room 2: Kenji, Rockson
Room 3: Winnie, Janice
Room 4: Charles, Gigi
Room 5: Evangeline, Adylen
Room 6: Rita, Pearl
Room 7: Edwin Wong, Andrew Patrick
Room 8: Teresa, George
Room 9: Christina, T Wong

Thursday, April 21, 2011

April 2011

Hi Everyone,

Weather gradually getting warm, you should start feeling strong if you've been training consistently along these few months , or you should feel like it's a time a go back to Sonic training as it's not too far to the summer. Race season is also beginning!

Aquathon 1
Tri-HK race season kicked off by the Kowloon Tsai Aquathon where the good swimmer can show off their flip turn while everybody cheer up from the pool desk! Great super sunny day and lot of medalist from Sonic!! Frederic won his first medal in his life time given by strong fields of friends support, Italian sausages and good wine...!

Well done to all podium finishers!!!
Stephenie (AG 30-39 2nd runners up) and Ivan (AG 30-34 5th)
Sebastien (AG 30-34 4th and 1st runners up on short course)
Frederic (AG 35-39 6th)
Yeung Yam Ho (AG 40-44 1st runners up)
Eric Chan (AG 45-49 5th)
Lee YingHo (AG 45-49 6th)
Ivan Lo (Male Elite Open Champion)
Michal Bucek (Double Champion on long and short course)
Tam Sze Lun (AG 45-49 1st runners up)
Michael Lam (Male Youth Open Champion)


Tribal Enduranro Aquathon
Run swim run swim and do it all over again....what a new format bring in to local races series by Tribal! We have good number of Sonic tried it and love it! Congratulating medal finishers Ian Brownlee, Andy Patrick and our first time medalist Christina Lee!!!

TriMag Asia launch
The first local published Triathlon Magazine 'TriMag Asia' will be launched in April, the magazine is published by a group of local triathletes and the articles will cover all triathlon surrounding in Asia! We will share with everyone during the training once we got the first release!

Trisports.HK expansion

Trisports.HK is now relocated to Wan Chai and expended to 3000sq feet shop that we are looking forwards for more possibility happen in their space! Check out their Facebook page news feed and the attached flyer.

Sonic Training Camp
Our training camp is on the main menu in April, we are all training up and condition ourselves for this 4D3N triathlon camp in Nan Ao during the Easter holiday!
Let's see what will be in the goodies bag of Mama Rita?

May Bank of China Age Group Triathlon
Sign up now at triathlon.com.hk for the Bank of China age group triathlon! Multi sports events are so overwhelming in HK, even duathlon and aquathon filled up very quickly!
This race is Sonic mid year target race, make sure your Sonic trisuit is ready!
OD: 1.5k/40k/10k
Sprint: 750/20/5

Tri-HK Aquathon 2 and Sprint Triathlon
Two races in June by Tri-HK also start accepting entry on triathlon.com.hk!
20 May: Aquathon 2 at Golden Beach Tuen Mun
12 Jun: Sprint Triathlon at Shatin Science Park

Ironman Chjna
Our coach Kenneth, Andy, Sebastien, Tim, Billy, Jeanette are all training hard for the Ironman China full/70.3! No surprise to see them in Cheung Tung road!

Ironman 70.3 Taiwan
The race early bird entry is open now!
Sonic will be returning to Kenting for this race, we are all gonna have another fruitful summer to train for that Shek O alike swim, sunny and windy bike and run course!

Laguna Phuket Triathlon
Laguna Phuket Triathlon Unconditional Entry Slots Have Sold Out, But Entry Slots With Accommodation Are Available: means you can still sign up the race with the accommodation booked in Laguna resorts! So far I hear some Sonic already signed up e.g. Tim, Susana, Evangeline, Adelyn, SuMei, Michal, Gabriel, Andy, Ren, Gigi and Charles....it's the end of the season and we all gonna train hard for the post race party and international Sonic re-union!

Check out http://www.lagunaphukettriathlon.com/ or TriSports.HK

New Club discount by AquaDiva Hong Kong
New swimsuit brand from Australia 'AquaDiva' (mostly for ladies) landed in HK and members of Sonic are now entitled for group discounted at 20% off. Visit the Facebook Page at http://www.facebook.com/aquadivahk
Contact: HK Distributor at aquadivahk@gmail.com

Keep in touch Stoffel family...
Up to this line, we heard from Sebastien that he and his family will leave HK and relocate to New York for good.
Sebastien is a Sonic-grown triathlete and he is one of the very keen member of Team Sonic!
We all will miss Sebastien, Pascale, their two lovely daughters Innes & Claire and the little boy Antoine.

We will host a farewell party at 5th June, after training in Shek O for Stoffel family.

Upcoming Races
Be selective! Avoid getting tired of racing before end of the season, stay injury free and motivation is the key!

22 Apr: Sonic Training Camp
02 May: Sonic Time Trial 1 (sprint)
08 May: TriHK Age Group Triathlon (Plover Cove)
15 May: Tribal Enduro Aquathon 2 (Repulse Bay)
22 May: Bintan Triathlon
22 May: TriHK Aquathon 2 (Discovery Bay)
29 May: Ironman 70.3 China
05 Jun: South Bay Summer Ocean Swim
12 Jun: TriHK Age Group Triathlon (Chong San Road, Shatin)
01 Jul: Sonic Time Trial 2 (Shek O Aquathon)
03 Jul: Deep Water Bay Ocean Swim
10 Jul: TriHK Aquathon 3 (Repulse Bay)
07 Aug: TriHK Aquathon 4 (Plover Cove)
14 Aug: Ironman 70.3 Philippines
14 Aug: Bay 2 Bay Summer Ocean Swim
28 Aug: Double Triathlon (TBC)
04 Sep: Sonic Time Trial 3 (sprint)
11 Sep: Splash n Dash Aquathon 1
09 Oct: Splash n Dash Aquathon 2
05 Nov: Ironman 70.3 Taiwan
06 Nov: TriHK Aquathon 5 (South Bay)
13 Nov: Splash n Dash Aquathon 3
20 Nov: Sonic Time Trial 4 (40k bike)
27 Nov: Laguna Phuket Triathlon
04 Dec: Ironman Phuket 70.3
TBC: TriHK HK ITU Triathlon