July 2011
Hi everyone,
It has been a while!
Summer is here! I'm sure everyone get tone up, slim up, since we are all in the 2 hours run and 2 hours swim on Monday and Wednesday! This training arrangement will remain across the summer, until the Wan Chai Sports Ground re-open in September. So, how to survive the 2hrs non-stop training?
- fuel your body before training e.g. after work snack
- re-fuel with sports drink or supplement during the training
- recovery snack/meals after training e.g. banana
- more water/ nutrition / stretching during your easy day
I am not a nutrition professional but here are the good read, also consult our coaches.
http://www.brianmac.co.uk/nutrit.htm
http://www.highfive.co.uk/
And remind that Sonic member enjoys 30% off in ordering High5 products.
http://sites.sonicsports.org.hk/Home/sonic-file
Enjoy your summer, stay fit and very fit!
9 July: Shek O ChallengeIt's a challenge, also a beach party with beach volleyball, Firsbee, BBQ and DJ-ing!
It's a 2.2k open water swim from Big Wave Bay to Shek O Back Beach!
Check this out: http://www.shekochallenge.com/
Ironman 70.3 Taiwan
The race early bird entry is open until 30 June!
It will be helpful to let me know if you have signed up, Team Sonic will join TriSports package like last year, we have one Sonic bus to travel from airport to Kenting!
So far, I have these name on my list:
Kenneth, Gigi, Janice, Adelyn, Evangeline, Stephanie, Teresa, George, Frederic, JC, TeamSonicMaMa (Rita/Elsie/Charles)....
18 June: 2XU Middle Island Swim Challenge
It's a 3.2k swim event around the Middle Island (outside Deep Water Bay).
Congratulations to Shaun, Greg James, Pearl, T Wong, Billy, Philip Penaloza for their achievement in long distance swimming.
19 June: Sprint Triathlon
The only sprint triathlon before the HK ITU at Shatin Science Park.
It has been postponed for 1 week due to the rain storm on 12 June, the race finally ON under the perfect sunny weather, the race also became a showcase for some of us put on the new Sonic outfit! Even though we recorded a higher number of DNS (no show) in the recent years, still we have some good result and medal bring home!
Sprint Triathlon:
Ivan Yeung, 6th in M30-34
Yeung Yam Ho, 2nd in M40-44
Christopher Tong, 4th in M40-44
Andy Patrick, 2nd in M50-54
Junior:
Kelly Law, Champion in Girls 2000
Kong Yan Pui, 3rd in Girls 1996
Michael Lam, Champion in Youth Open
Super Sprint:
Alan Tam, Champion in M Veteran
Sorry for Sebastien, Greg and those who prepared for this race but missed it due to the re-schedule.
Tri-HK Aquathon 3
Once again, multi-sports events fill up very quickly this year, next race is Aquathon 3, 10 July, at Repulse Bay, in 500m swim/5k run/500m swim format. Hope to see many of us doing this! Sign up now at http://onlineregistration.triathlon.com.hk/ before 30 June deadline.
Ironman Korea 70.3
Since the Ironman China cancelled, Our coach Kenneth will be doing this race with Andy Patrick while Jeanette Wang will be doing a full Ironman during the weekend of 4th July, it seems to be a tough course, but they all tough as steel! Let's wish them have a great race ahead!
Sonic Time Trial 2 rescheduledWe had a very intense Sonic Time Trial on the last Labour day holiday hope you still remember, As the date on 1st July, Kenneth will fly to Korea for racing, the Sonic Time Trial will be re-scheduled to 24 July, Sunday, in Aquathon format. 1.5k swim + 4k run, bike training afterwards.
Farewell to Su Mei
Sonic members profile
In the coming few weeks, I will setup a corner on our website featuring our members' profile, no matter no faces or familiar faces, watch this space!
Double Triathlon 2XTRI
A new format of racing in HK! Thanks Revolution-Asia for the innovative, it will be a 300m swim/12k bike/3k run for two times at Science Park.
Check this out: http://www.revolution-asia.com/Events/2XTRI_-_Double_Triathlon.htm
.....but why don't we do a few set of bricks at beautiful Shek O beach instead?!
HK ITU TriathlonHong Kong ITU Triathlon in 2011 will go back to Plover Cove, in 2nd weekend of October.
6am start time in such a remote place is part of the game!
Volunteer recruitment!!For new club kits ordering!
I need one help to receive all order form and $$ from the members, consolidate all items and help to place order to Champ-Sys and 2XU.
Just for July order.
Any helping hands, email me.
Upcoming Races
Be selective! Avoid getting tired of racing before end of the season, stay injury free and motivation is the key!
03 Jul: Deep Water Bay Ocean Swim
09 Jul: Shek O Challenge
10 Jul: TriHK Aquathon 3 (Repulse Bay)
24 Jul: Sonic Time Trial 2 (Shek O Aquathon)
21 Aug: TriHK Aquathon 4 (Discovery Bay)
14 Aug: Ironman 70.3 Philippines
14 Aug: Bay 2 Bay Summer Ocean Swim
28 Aug: Double Triathlon (Shatin)
04 Sep: Sonic Time Trial 3 (sprint)
11 Sep: Splash n Dash Aquathon 1
09 Oct: Splash n Dash Aquathon 2
09 Oct: TriHK HK ITU Triathlon
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
It has been a while!
Summer is here! I'm sure everyone get tone up, slim up, since we are all in the 2 hours run and 2 hours swim on Monday and Wednesday! This training arrangement will remain across the summer, until the Wan Chai Sports Ground re-open in September. So, how to survive the 2hrs non-stop training?
- fuel your body before training e.g. after work snack
- re-fuel with sports drink or supplement during the training
- recovery snack/meals after training e.g. banana
- more water/ nutrition / stretching during your easy day
I am not a nutrition professional but here are the good read, also consult our coaches.
http://www.brianmac.co.uk/nutrit.htm
http://www.highfive.co.uk/
And remind that Sonic member enjoys 30% off in ordering High5 products.
http://sites.sonicsports.org.hk/Home/sonic-file
Enjoy your summer, stay fit and very fit!
9 July: Shek O ChallengeIt's a challenge, also a beach party with beach volleyball, Firsbee, BBQ and DJ-ing!
It's a 2.2k open water swim from Big Wave Bay to Shek O Back Beach!
Check this out: http://www.shekochallenge.com/
Ironman 70.3 Taiwan
The race early bird entry is open until 30 June!
It will be helpful to let me know if you have signed up, Team Sonic will join TriSports package like last year, we have one Sonic bus to travel from airport to Kenting!
So far, I have these name on my list:
Kenneth, Gigi, Janice, Adelyn, Evangeline, Stephanie, Teresa, George, Frederic, JC, TeamSonicMaMa (Rita/Elsie/Charles)....
18 June: 2XU Middle Island Swim Challenge
It's a 3.2k swim event around the Middle Island (outside Deep Water Bay).
Congratulations to Shaun, Greg James, Pearl, T Wong, Billy, Philip Penaloza for their achievement in long distance swimming.
19 June: Sprint Triathlon
The only sprint triathlon before the HK ITU at Shatin Science Park.
It has been postponed for 1 week due to the rain storm on 12 June, the race finally ON under the perfect sunny weather, the race also became a showcase for some of us put on the new Sonic outfit! Even though we recorded a higher number of DNS (no show) in the recent years, still we have some good result and medal bring home!
Sprint Triathlon:
Ivan Yeung, 6th in M30-34
Yeung Yam Ho, 2nd in M40-44
Christopher Tong, 4th in M40-44
Andy Patrick, 2nd in M50-54
Junior:
Kelly Law, Champion in Girls 2000
Kong Yan Pui, 3rd in Girls 1996
Michael Lam, Champion in Youth Open
Super Sprint:
Alan Tam, Champion in M Veteran
Sorry for Sebastien, Greg and those who prepared for this race but missed it due to the re-schedule.
Tri-HK Aquathon 3
Once again, multi-sports events fill up very quickly this year, next race is Aquathon 3, 10 July, at Repulse Bay, in 500m swim/5k run/500m swim format. Hope to see many of us doing this! Sign up now at http://onlineregistration.triathlon.com.hk/ before 30 June deadline.
Ironman Korea 70.3
Since the Ironman China cancelled, Our coach Kenneth will be doing this race with Andy Patrick while Jeanette Wang will be doing a full Ironman during the weekend of 4th July, it seems to be a tough course, but they all tough as steel! Let's wish them have a great race ahead!
Sonic Time Trial 2 rescheduledWe had a very intense Sonic Time Trial on the last Labour day holiday hope you still remember, As the date on 1st July, Kenneth will fly to Korea for racing, the Sonic Time Trial will be re-scheduled to 24 July, Sunday, in Aquathon format. 1.5k swim + 4k run, bike training afterwards.
Farewell to Su Mei
Another
Sonic moving on, Su Mei Teh will move back to Singapore in July
after 5 years in HK and training with Sonic. She is one of the keen and
gorgeous Sonic girls who try hard to take part in our training and
racing despite her busy working life. We will miss the date when we saw
the lady walking into the Wan Chai running track in high heels and
professional business dress code while we all running out of breath
in the middle of the interval!
She will join the Shek O brick session on 4th July before moving back to Singapore.Sonic members profile
In the coming few weeks, I will setup a corner on our website featuring our members' profile, no matter no faces or familiar faces, watch this space!
Double Triathlon 2XTRI
A new format of racing in HK! Thanks Revolution-Asia for the innovative, it will be a 300m swim/12k bike/3k run for two times at Science Park.
Check this out: http://www.revolution-asia.com/Events/2XTRI_-_Double_Triathlon.htm
.....but why don't we do a few set of bricks at beautiful Shek O beach instead?!
HK ITU TriathlonHong Kong ITU Triathlon in 2011 will go back to Plover Cove, in 2nd weekend of October.
6am start time in such a remote place is part of the game!
Volunteer recruitment!!For new club kits ordering!
I need one help to receive all order form and $$ from the members, consolidate all items and help to place order to Champ-Sys and 2XU.
Just for July order.
Any helping hands, email me.
Upcoming Races
Be selective! Avoid getting tired of racing before end of the season, stay injury free and motivation is the key!
03 Jul: Deep Water Bay Ocean Swim
09 Jul: Shek O Challenge
10 Jul: TriHK Aquathon 3 (Repulse Bay)
24 Jul: Sonic Time Trial 2 (Shek O Aquathon)
21 Aug: TriHK Aquathon 4 (Discovery Bay)
14 Aug: Ironman 70.3 Philippines
14 Aug: Bay 2 Bay Summer Ocean Swim
28 Aug: Double Triathlon (Shatin)
04 Sep: Sonic Time Trial 3 (sprint)
11 Sep: Splash n Dash Aquathon 1
09 Oct: Splash n Dash Aquathon 2
09 Oct: TriHK HK ITU Triathlon
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