#visionwheels_id

239 posts

TOP POSTS

๐Ÿ†After 4 wins in local 70.3 races, and coming close 6 times (as close as TOP4) at Ironman races in the region, I finally made it to @IronmanTri podium!๐ŸฅˆI was runner-up in #IM703Bintan on Sunday (Qualified to IM703 World Championship for the 3rd year at the same race) #Alhamdulillah! ๐Ÿ’ on Cake: It was in Bintan, Indonesia's only M.Dot race.
.
๐Ÿ’๐Ÿ˜ข I dedicate this podium to my late friend Oscar Feryanto, the fierce triathlete who stood on this very podium 2 years in a row, and on many other races in SE Asia.๐Ÿ†One of the 2 trophies I got on Sunday will be sent to his family before the end of next week.
.
๐ŸŽ‰ Big congrats to the 150 Indonesians out of the +1000 finishers on Sunday! Especially the first-timers who bravely stood on the startline and conquered the distance!
.
๐Ÿ™ Special thanks to:
โœ”๏ธ My friends and family for all your Semangat! โค๏ธ
โœ”๏ธ@1danieldouglas1, my happy-go-lucky buddy who always texts me hilarious spontaneous stuff on D-1: โ€œKick some a$$ n own it!โ€ or โ€œFly through the course!โ€
โœ”๏ธ@FitnessFirst_ID, official partner of the event. Your clubs are my strength workshop. How could I conquer Bintan hills while living in a pancake flat Jakarta otherwise?!
โœ”๏ธ@buildabike_id @TrekBikesIndo for shipping my rare order of โ€œSize Lโ€ Speed Concept, combined with #RideShimano DA Di2 Group & #VisionWheels: 38.1kph average speed on a hilly 90km #TimeTrial was POSSIBLE.
โœ”๏ธ@CompressportID for making my Aero #MerahPutih trisuit and speeding up my recovery with comfy sophisticated compression
โœ”๏ธ@MizunoID for being my trusted footwear
โœ”๏ธ@C2C_Bike for bike-fitting me & supplying my race management weapon of choice #StagesPower meter
โœ”๏ธGuru #JoeFriel, who taught me most of what I know about structured scientific training for performance racing. I now plan my season and customize my programs on my own, but your wise guidance is never afar! โ€œQuality Not Quantityโ€ ๐Ÿ˜Š
.
๐Ÿ“ท Credit: @FitnessFirst_ID @rarasaraswati
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โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#WorldChampionship #VO2Tri #Ironman703Bintan
#FitnessFirstIndonesia #FFPerformanceTeam #BetterYourBest #TrekBikes#Visionwheels_id #MizunoID #CompressportID #Sukaoutdoor #Wahooligan #StagesPower

Bike checked, racing with new Vision Metron 81 #visionwheels_id #visionwheels #vision_metron #buildabike #balitriathlon2016

Selamat om @chaidirakbar menang di category member fitness first di acara @fitnessfirst_id criterium race 2016.
#trekbikes
#roadbike
#emondasl
#visionwheels_id

Tolong baca cerita Mas @doeljkt ya, dia hebat sekali ๐Ÿ‘#Repost @doeljkt
ใƒปใƒปใƒป
๐Ÿ†After 4 wins in local 70.3 races, and coming close 6 times (as close as TOP4) at Ironman races in the region, I finally made it to @IronmanTri podium!๐ŸฅˆI was runner-up in #IM703Bintan on Sunday. #Alhamdulillah! ๐Ÿ’ on Cake: It was in Bintan, Indonesia's only M.Dot race.
.
๐Ÿ’๐Ÿ˜ข I dedicate this podium to my late friend Oscar Feryanto, the fierce triathlete who stood on this very podium 2 years in a row, and on many other races in SE Asia.๐Ÿ†One of the 2 trophies I got on Sunday will be sent to his family before the end of next week.
.
๐ŸŽ‰ Big congrats to the 150 Indonesians out of the +1000 finishers on Sunday! Especially the first-timers who bravely stood on the startline and conquered the distance!
.
๐Ÿ™ Special thanks to:
โœ”๏ธ My friends and family for all your Semangat! โค๏ธ
โœ”๏ธ@1danieldouglas1, my happy-go-lucky buddy who always texts me hilarious spontaneous stuff on D-1: โ€œKick some a$$ n own it!โ€ or โ€œFly through the course!โ€
โœ”๏ธ@FitnessFirst_ID, official partner of the event. Your clubs are my strength workshop. How could I conquer Bintan hills while living in a pancake flat Jakarta otherwise?!
โœ”๏ธ@buildabike_id @TrekBikesIndo for shipping my rare order of โ€œSize Lโ€ Speed Concept, combined with #RideShimano DA Di2 Group & #VisionWheels: 38.1kph average speed on a hilly 90km #TimeTrial was POSSIBLE.
โœ”๏ธ@CompressportID for making my Aero #MerahPutih trisuit and speeding up my recovery with comfy sophisticated compression
โœ”๏ธ@MizunoID for being my trusted footwear
โœ”๏ธ@C2C_Bike for bike-fitting me & supplying my race management weapon of choice #StagesPower meter
โœ”๏ธGuru #JoeFriel, who taught me most of what I know about structured scientific training for performance racing. I now plan my season and customize my programs on my own, but your wise guidance is never afar! โ€œQuality Not Quantityโ€ ๐Ÿ˜Š
.
๐Ÿ“ท Credit: @FitnessFirst_ID @rarasaraswati
.
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#WorldChampionship #VO2Tri #Ironman703Bintan
#FitnessFirstIndonesia #FFPerformanceTeam #BetterYourBest #TrekBikes#Visionwheels_id #MizunoID #CompressportID #Sukaoutdoor #Wahooligan #StagesPower

the first three rider who finish @trekbikesindo century ride ((Alam Sutera to Anyer)) @buildabike_id
#trekindonesia
#bontragerid
#visionwheels_id

Final bike check up in BAB Surabaya. Menggunakan trek madone, wheelset vision metron 40. Ready for KOM jawapos grandfondo bromo 100Km. Have fun bro.. @doeljkt @buildabikesurabaya @trekbikesindo @vision_tech_usa @always_vision #trekbikes #visionwheels_id #roadbike #bromo100km

MOST RECENT

Tolong baca cerita Mas @doeljkt ya, dia hebat sekali ๐Ÿ‘#Repost @doeljkt
ใƒปใƒปใƒป
๐Ÿ†After 4 wins in local 70.3 races, and coming close 6 times (as close as TOP4) at Ironman races in the region, I finally made it to @IronmanTri podium!๐ŸฅˆI was runner-up in #IM703Bintan on Sunday. #Alhamdulillah! ๐Ÿ’ on Cake: It was in Bintan, Indonesia's only M.Dot race.
.
๐Ÿ’๐Ÿ˜ข I dedicate this podium to my late friend Oscar Feryanto, the fierce triathlete who stood on this very podium 2 years in a row, and on many other races in SE Asia.๐Ÿ†One of the 2 trophies I got on Sunday will be sent to his family before the end of next week.
.
๐ŸŽ‰ Big congrats to the 150 Indonesians out of the +1000 finishers on Sunday! Especially the first-timers who bravely stood on the startline and conquered the distance!
.
๐Ÿ™ Special thanks to:
โœ”๏ธ My friends and family for all your Semangat! โค๏ธ
โœ”๏ธ@1danieldouglas1, my happy-go-lucky buddy who always texts me hilarious spontaneous stuff on D-1: โ€œKick some a$$ n own it!โ€ or โ€œFly through the course!โ€
โœ”๏ธ@FitnessFirst_ID, official partner of the event. Your clubs are my strength workshop. How could I conquer Bintan hills while living in a pancake flat Jakarta otherwise?!
โœ”๏ธ@buildabike_id @TrekBikesIndo for shipping my rare order of โ€œSize Lโ€ Speed Concept, combined with #RideShimano DA Di2 Group & #VisionWheels: 38.1kph average speed on a hilly 90km #TimeTrial was POSSIBLE.
โœ”๏ธ@CompressportID for making my Aero #MerahPutih trisuit and speeding up my recovery with comfy sophisticated compression
โœ”๏ธ@MizunoID for being my trusted footwear
โœ”๏ธ@C2C_Bike for bike-fitting me & supplying my race management weapon of choice #StagesPower meter
โœ”๏ธGuru #JoeFriel, who taught me most of what I know about structured scientific training for performance racing. I now plan my season and customize my programs on my own, but your wise guidance is never afar! โ€œQuality Not Quantityโ€ ๐Ÿ˜Š
.
๐Ÿ“ท Credit: @FitnessFirst_ID @rarasaraswati
.
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#WorldChampionship #VO2Tri #Ironman703Bintan
#FitnessFirstIndonesia #FFPerformanceTeam #BetterYourBest #TrekBikes#Visionwheels_id #MizunoID #CompressportID #Sukaoutdoor #Wahooligan #StagesPower

๐Ÿ†After 4 wins in local 70.3 races, and coming close 6 times (as close as TOP4) at Ironman races in the region, I finally made it to @IronmanTri podium!๐ŸฅˆI was runner-up in #IM703Bintan on Sunday (Qualified to IM703 World Championship for the 3rd year at the same race) #Alhamdulillah! ๐Ÿ’ on Cake: It was in Bintan, Indonesia's only M.Dot race.
.
๐Ÿ’๐Ÿ˜ข I dedicate this podium to my late friend Oscar Feryanto, the fierce triathlete who stood on this very podium 2 years in a row, and on many other races in SE Asia.๐Ÿ†One of the 2 trophies I got on Sunday will be sent to his family before the end of next week.
.
๐ŸŽ‰ Big congrats to the 150 Indonesians out of the +1000 finishers on Sunday! Especially the first-timers who bravely stood on the startline and conquered the distance!
.
๐Ÿ™ Special thanks to:
โœ”๏ธ My friends and family for all your Semangat! โค๏ธ
โœ”๏ธ@1danieldouglas1, my happy-go-lucky buddy who always texts me hilarious spontaneous stuff on D-1: โ€œKick some a$$ n own it!โ€ or โ€œFly through the course!โ€
โœ”๏ธ@FitnessFirst_ID, official partner of the event. Your clubs are my strength workshop. How could I conquer Bintan hills while living in a pancake flat Jakarta otherwise?!
โœ”๏ธ@buildabike_id @TrekBikesIndo for shipping my rare order of โ€œSize Lโ€ Speed Concept, combined with #RideShimano DA Di2 Group & #VisionWheels: 38.1kph average speed on a hilly 90km #TimeTrial was POSSIBLE.
โœ”๏ธ@CompressportID for making my Aero #MerahPutih trisuit and speeding up my recovery with comfy sophisticated compression
โœ”๏ธ@MizunoID for being my trusted footwear
โœ”๏ธ@C2C_Bike for bike-fitting me & supplying my race management weapon of choice #StagesPower meter
โœ”๏ธGuru #JoeFriel, who taught me most of what I know about structured scientific training for performance racing. I now plan my season and customize my programs on my own, but your wise guidance is never afar! โ€œQuality Not Quantityโ€ ๐Ÿ˜Š
.
๐Ÿ“ท Credit: @FitnessFirst_ID @rarasaraswati
.
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#WorldChampionship #VO2Tri #Ironman703Bintan
#FitnessFirstIndonesia #FFPerformanceTeam #BetterYourBest #TrekBikes#Visionwheels_id #MizunoID #CompressportID #Sukaoutdoor #Wahooligan #StagesPower

#Repost @adoek_ (@get_repost)
ใƒปใƒปใƒป
@Regrann from @doeljkt - โ›ฐ๏ธ My date this morning: We rehearsed half a dozen intervals at race wattage on a rolling terrain similar to #IM703Bintan and @IronmanTri 70.3 World Championship #bike courses:
โœ”๏ธ She delivered the speed I'd expect from a #SpeedConcept, but more than that:
โœ”๏ธ She climbed well
โœ”๏ธ Wasn't shaky in descents
โœ”๏ธ She cornered with agility and stability
.
๐Ÿโšก"Let's race!", I could almost hear her impatiently whispering ๐Ÿ˜…
.
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#WorldChampionship #VO2Tri
#TrekBikes #Visionwheels_id
@trekbikesindo @buildabike_id
ย #Wahooligan #StagesPower @C2C_Bike - #regrann

๐ŸŠ I recconed #IM703Bintan swim course before sunset and bumped into these boys and girls (3 of them are my colleagues at work)! ๐Ÿ˜…
.
โค๏ธ๐Ÿ‡ฎ๐Ÿ‡ฉ I was surrounded by eager triathletes all day. How lovely is it to see the growing Indonesian Tri community embracing The only Indonesian @IronmanTri race!
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@sitielisasanty @maretrasevi @irn.ang @kelly_tandiono @binbinmariana @anisabella @h_e_l_e_n_t_a_n @fajaralexa @eva_desiana25 @Rudisergai @asmorobay @aidil.arif.nasution
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God speed to all of you on Sunday! ๐Ÿ˜Š ๐Ÿ™
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#WorldChampionship #VO2Triย 
#FitnessFirstIndonesia #BetterYourBest #TrekBikes #Visionwheels_id #MizunoID #CompressportID #Sukaoutdoor #Wahooligan #StagesPower

โœˆ๏ธ Today is D-2 to #IM703Bintan, my fellow #FFPerformanceTeam and I had just landed on a Bintan island.
โœ”๏ธ Morale: High
โœ”๏ธ Mind: Focused
โœ”๏ธ Body: Peaked and Tapered
.
#Bismillah! ๐Ÿ™
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โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#WorldChampionship #VO2Tri
#FitnessFirstIndonesia #BetterYourBest
#TrekBikes #Visionwheels_id #MizunoID #CompressportID #Sukaoutdoor #Wahooligan #StagesPower #RudyProjectID

๐Ÿ‡ฎ๐Ÿ‡ฉ Dirgahayu Indonesia! โค๏ธ
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๐Ÿ“ท This isn't an independence day pose, it's a #celebration pose after a PB and a 4th place at Ironman 70.3 Putrajaya last year ๐Ÿ˜Š
๐ŸŠ๐Ÿšฒ๐Ÿƒ Ever since Indonesia became my home 5 years ago, ever since I became a triathlete 5 years ago, I've been gratefully racing @IronmanTri under these #MerahPutih colors ๐Ÿ™.
In 2017, I'll proudly represent IDN in these races:
๐Ÿ‡ฎ๐Ÿ‡ฉ 20-Aug. #IM703Bintanย (3rd year in a row)
๐Ÿ‡บ๐Ÿ‡ธ 10-Sep. Ironman 70.3 World Championship (1st)
๐Ÿ‡ฒ๐Ÿ‡พ 11-Nov. #IronmanMalaysia (Full, my 3rd attempt)
๐Ÿ™ Bismillah!
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๐Ÿ‡ฎ๐Ÿ‡ฉ Selamat Hari kemerdekaan ke-72 #Indonesia!
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๐Ÿ“ธ credit : @cieko
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#WorldChampionship #VO2Tri #Merdeka #HUTRI72
#CompressportID #BetterYourBest
#MizunoID #TrekBikes

@Regrann from @doeljkt - โ›ฐ๏ธ My date this morning: We rehearsed half a dozen intervals at race wattage on a rolling terrain similar to #IM703Bintan and @IronmanTri 70.3 World Championship #bike courses:
โœ”๏ธ She delivered the speed I'd expect from a #SpeedConcept, but more than that:
โœ”๏ธ She climbed well
โœ”๏ธ Wasn't shaky in descents
โœ”๏ธ She cornered with agility and stability
.
๐Ÿโšก"Let's race!", I could almost hear her impatiently whispering ๐Ÿ˜…
.
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#WorldChampionship #VO2Tri
#TrekBikes #Visionwheels_id
@trekbikesindo @buildabike_id
ย #Wahooligan #StagesPower @C2C_Bike - #regrann

#Repost @doeljkt
ใƒปใƒปใƒป
โ›ฐ๏ธ My date this morning: We rehearsed half a dozen intervals at race wattage on a rolling terrain similar to #IM703Bintan and @IronmanTri 70.3 World Championship bike courses:
โœ”๏ธ She delivered the speed I'd expect from a "Speed Concept", but more than that:
โœ”๏ธ She climbed well
โœ”๏ธ Wasn't shaky in descents
โœ”๏ธ She cornered with agility and stability
.
๐Ÿ "Let's race!", I could almost hear her impatiently whispering ๐Ÿ˜…
.
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#WorldChampionship #VO2Tri
#TrekBikes #Visionwheels_id
@trekbikesindo @buildabike_id
ย #Wahooligan #StagesPower @C2C_Bike

โ›ฐ๏ธ My date this morning: We rehearsed half a dozen intervals at race wattage on a rolling terrain similar to #IM703Bintan and @IronmanTri 70.3 World Championship #bike courses:
โœ”๏ธ She delivered the speed I'd expect from a #SpeedConcept, but more than that:
โœ”๏ธ She climbed well
โœ”๏ธ Wasn't shaky in descents
โœ”๏ธ She cornered with agility and stability
.
๐Ÿโšก"Let's race!", I could almost hear her impatiently whispering ๐Ÿ˜…
.
โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–โž–
#WorldChampionship #VO2Tri
#TrekBikes #Visionwheels_id
@trekbikesindo @buildabike_id
ย #Wahooligan #StagesPower @C2C_Bike

โณD-7 toย #IM703Bintan ๐Ÿค” How many eggs does a triathlete need after this last Peak Attack in the Hills?
โœ”๏ธ1h25 ๐Ÿšฒ TT inc. 5x8'โšกRace Wattage
โœ”๏ธ20' ๐Ÿƒโ€โ™‚๏ธโšกRace intensity
โœ”๏ธ1400m ๐ŸŠ inc. 1100mโšกRace intensity
.
๐ŸŽฏ My TT reps were too easy for Zdenek = a sign of good execution
๐Ÿ’กIf you're tempted to do crazy long or hard workouts this close to race day to prove or test your readiness, please don't! That's the worst thing you could do to your readiness. Be patient, hold back your ammo and fire on race day ๐Ÿ”ซ๐Ÿ
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#WorldChampionship #VO2Tri #EggsForDays #wymtm

๐ŸŠ๐Ÿšฒ๐Ÿƒโ€โ™‚๏ธ City Tri boys were out for an easy #ISwearItWasEasy chatty #coffee ride this morning ๐Ÿ˜Šโ˜• Great to catch up with my Kiwi buddy @1danieldouglas1 ๐Ÿฅ
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โณ๐Ÿšฒ TT in the City on D-9 to #IM703Bintan
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#WorldChampionship #VO2Tri
#SpeedConcept #TrekBikes #Visionwheels_id @trekbikesindo @buildabike_id
#FitnessFirstIndonesia #FFPerformanceTeam #BetterYourBest @FitnessFirst_ID
#CompressportID #Wahooligan #StagesPower

#IndoorTapiOutdoor with @mbakjules in #CoolShades, on Powermeter-equipped static bikes ๐Ÿ˜
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โšกBeing a fervent advocate of Power-based training, how excited I am to see the fruit of @Fitnessfirst_id cooperation with @StagesCycling bringing Powermeters to my gym! Now all my rides read #watts: Outdoors, on my home trainer and #gym static bike! ๐Ÿ˜Š
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๐ŸŒŸHappy anniversary! Keep bein' #AlwaysAChampion
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๐Ÿ“ท @Tim_Madre
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#WorldChampionship #VO2Tri #FF12thAnniversary #BetterYourBest #FitnessFirstIndonesia #FitnessFirst #FFPerformanceTeam #StagesPower #RudyProjectID

๐Ÿ’ฅ D-14 to #IM703Bintan, you'd better be Peaking! My #Peak this weekend:
โœ”๏ธ3h20 ๐Ÿšฒ TT: 5x20'โšกRace Wattage +1hโšกAerobic
โœ”๏ธ15' ๐Ÿƒโ€โ™‚๏ธโšกRace intensity
โœ”๏ธ35' ๐Ÿšฒ TT inc. 15'โšกRace Wattage
โœ”๏ธThis 6x9' ๐Ÿƒโ€โ™‚๏ธโšกRace intensity in #CFD
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๐ŸŽฏ Super positive vibes ahead of Bintan 70.3 this month and IM 70.3 World Championship next month. Compared to the same Peak a year ago:
โœ”๏ธ Higher Power
โœ”๏ธ Less Drag
โœ”๏ธ More Economy (Less physiological cost for the same intensity)
.
๐Ÿ“ท @willysanjaya37
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#WorldChampionship #VO2Tri #wymtm #MizunoID #CompressportID #BetterYourBest #TrekBikes #Visionwheels_id #Wahooligan #IamaStagesCyclist

๐ŸŽˆJoin me in wishing a wonderful 12th Anniversary to my #gym @FitnessFirst_ID! ๐Ÿ˜Š
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Join us in the celebration:
๐Ÿ“FF @lippomallkemang
๐Ÿ“… 4-5-6 Aug.
๐ŸŒŸ Theme: #AlwaysAChampion,
Like my fellow cyclist and teammate @mfadly43, who decided to be resilient and is embarking on a journey to SEA GAMES 2017, Asian Games 2018 & Paralympic Games Tokyo 2020.
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๐ŸŽ™๏ธโ„น๏ธ I'll be conducting a sharing session about #Training with #Power โšก๐Ÿšฒ. Slide for more info!
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#WorldChampionship #VO2Tri #FF12thAnniversary #BetterYourBest #FitnessFirstIndonesia #FitnessFirst #FFPerformanceTeam
#IamaStagesCyclist @StagesCycling

๐Ÿƒ๐ŸMid-week Quality #Run, fueled by:
โœ”๏ธ Divine Colors from the Lord
โŽ No coloring agents from labs
โœ”๏ธ Divine Sweetness from the Lord
โŽ #NoAddedSugar from factories
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๐Ÿ‡ฎ๐Ÿ‡ฉ #Tropical Fruits : Papaya, Blimbing, Jambu air ๐Ÿ˜
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๐Ÿ“Œ โค๏ธ "And whatsoever He has created for you on the earth of varying colors" [#Quran. 16:13]
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"ูˆูŽู…ูŽุง ุฐูŽุฑูŽุฃูŽ ู„ูŽูƒูู…ู’ ูููŠ ุงู„ู’ุฃูŽุฑู’ุถู ู…ูุฎู’ุชูŽู„ููู‹ุง ุฃูŽู„ู’ูˆูŽุงู†ูู‡ู" [ 13: ุงู„ู†ุญู„ ]
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๐Ÿ‡ฎ๐Ÿ‡ฉ "dan Dia apa yang Dia ciptakan untuk kamu di bumi ini dengan berlain-lainan macamnya.ย " [16:13]
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#WorldChampionship #VO2Tri #Nutrition #Divine #Colors

๐ŸŠโ€โ™‚๏ธ Dear Nonchalant Water,
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Today, I dived in your calm surface and confessed everything: my weakness, my fears, my doubts.
I came clean on my swim guilt and let you hurt my arms; I whispered my heavy sighs in your ears as lactate accumulated in my muscle fiber.
You didn't seem to care. I could almost hear you say: "I told you so" ๐Ÿ˜ˆ
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If today was a first date, it would've been a disastrous one. Well, it wasn't! and guess what! I'm not giving up!
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Yours stubbornly,
Doel
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๐Ÿ“ท ๐ŸŠโ€โ™‚๏ธ Swim drills and intervals, squeezed into my lunch break, facilitated by @GojekIndonesia from/to my office. ๐Ÿ“ฒ
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#WorldChampionship #VO2Tri #Swimming #Confessions #NeverGiveUp #MizunoID #CompressportID #BetterYourBest

๐Ÿ’กPlyos (Decision Analysis):
โ”Increase my #Power on the bike? โœ”๏ธYes
โ”Increase my Running #Speed off the bike? โœ”๏ธYes
โ”Take very little time off my triathlon budget? โœ”๏ธYes
๐Ÿ†— Investment approved ๐Ÿ˜Š
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โ„น๏ธ Having a full-time job & a busy metropolitan life made of me a very pragmatic #endurance athlete:
โค๏ธI #love triathlon, but donโ€™t train just to train; time is a limited resource and unless a workout is scientifically proven to give me a High ROI (Return On Investment), I ainโ€™t doing it and rather spend that time doing something more productive.
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โ” Why Plyos for triathletes, cyclists and runners?
๐Ÿ…ฐ๏ธ Improve power, explosiveness, efficiency and economy.
โ” How often?
๐Ÿ…ฐ๏ธ Twice a week in Base block, once a week in Build.
โ” How many?
๐Ÿ…ฐ๏ธ Start with 3x15 reps and build up to 3x30
โ” Where?
๐Ÿ…ฐ๏ธ Plyosoft boxes @FitnessFirst_ID #Gym, #hurdles in a track, stairs in a park, tree trunk in a forest (next challenge is finding a park or a forest in Jkt ๐Ÿ˜…๐Ÿ˜ข)!
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โš ๏ธ If you're just starting #Plyos:
โœ”๏ธ Condition your muscles for few weeks first
โœ”๏ธ Warm up
โœ”๏ธ Step (and don't jump) off the box
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Have fun! ๐Ÿ˜‰
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๐Ÿ“ท @MizunoID
๐Ÿ‘Ÿ #MizunoWave #Sayonara 4
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#WorldChampionship #VO2Tri #Plyometrics #MizunoID #CompressportID #BetterYourBest

๐Ÿ’ฅ Let's fire up the 70.3 Engine!
โœ”๏ธ๐Ÿšฒ 30min Bike WU inc. 10'โšกRace Wattage
โœ”๏ธ๐Ÿƒโ€โ™‚๏ธ 6x9minโšกZ3 ME intervals
โœ”๏ธ๐Ÿƒโ€โ™‚๏ธ 35minโšกAerobic
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๐ŸŽฏGlad I'm getting my Running legs back after the strain from a sub-3 Bogor #Marathon earlier this month. I give myself another week of hard training before #IM703Bintan Peak and Taper. A step closer to Ironman World Championship, #Sub255JakMar & #Sub255MBM
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๐Ÿ™‹โ€โ™‚๏ธ Great to bump into avid runners & triathletes during my #CFD run: @mbakjules @pipinbeck @antoswimbikerun @12074n12 @risayogi @cyncaroline @benyus @christophertobing and #FFRunningClub ... Cheers โž• Hi-fives โ–ถ๏ธ Power โž• Semangat! ๐Ÿ˜Š
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#WorldChampionship #VO2Tri #wymtm #MizunoID #CompressportID #BetterYourBest

๐Ÿ”ŒโšกTriathlete is All Wired, looking for less drag here and more watts there
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๐Ÿ“๐Ÿ’ป On my new #SpeedConcept Animal during a Fitting session @c2c_bike yesterday, Chris skillfully used his 3D Motion analysis & pressure sensors to find that sweet spot that optimizes aerodynamics without compromising comfort in my long distance training and racing ๐Ÿ™
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โ“ Why #BikeFitting?
๐Ÿ’ก It's a Quick Win. My Guru #JoeFriel calls it: "The Big Rock" of Cycling efficiency & effectiveness.
Top5 reasons he taught me:
โœ”๏ธ Optimizes your physique, physiology and purpose
โœ”๏ธ Improves Aerodynamics
โœ”๏ธ Improves pedaling and bike handling efficiency. Youโ€™ll waste less energy and be more powerful
โœ”๏ธDecreases risk of injury
โœ”๏ธBike fitting used to nearly be all art; now it is mostly a science
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#WorldChampionship #VO2Tri
#TriBike #TrekBikes #Visionwheels_id @trekbikesindo @buildabike_id
#Wahooligan #IamaStagesCyclist #foreverbuttphotos #GoZwift @GoZwift

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