Sunday 19 November 2017

(ChillPill) MATRA 2017 (Melaka Ultra) 100km & 50km Beginners GamePlan. (Why Gameplan?)




Okay.. Macam biasa.. Tiap ada keluar cukup data, cukup CP details... So lahir lah Gameplan.
Gameplan tok for me lah.. "not essential..but if pandey nguna..its a very usefull tools"... Road Ultra untuk aku more to Mental game bah.. Kes kamboh.. panic.. overpushed.. overchill and mental sik tenang seranto ranto perlumbaan sikkan berlaku la kalau pandey nguna.

Memang banyak geng rambo akan tanyak.. Uish? perlu kah... bukan lari saja kah?
Yeap lari saja lah... but if u prepare ur plan.. as guidelines la... so kes muka gameface kedak apa jak dapat dielak la.. berlari jak then otak fikir macam macam regarding gameplan... kakya stress muka..whut gives? Run sajalah saya maintain pace 8 okay ba.. so thats is ur gameplan..just yours..tidak ditulis.. up to you la..  

Let the gameplan do the thinking... now u can just run.. otak pun tenang.

mostly usefull lah for biginners kedak kmk orang tok... Untuk elak.. awal gilak push sik tentu pasal.
Untuk elak rasa santai gilak... ada kes aaa.. salah kira lam palak.. kakya COT.. Ultra bah.. be prepare bah dont koboi baaaaa...

kira macam kes.. "nakpa dikamboh kawu... chill laa..." haaaa...
and banyak juak kes orang... main.. Kira total KM... kira total  COT time.. ambik average jak.. and tetiba CP5 kenak DNF. Banyak cerita owhh... 


Why Gameplan & Previous Case Study

Most Road Ultra nok ku dah kaji and nangga.. kebanyakan nya boleh lah polah camya..
But Penang Ultra for example ramey just calculate based on total Time jak.. yeap memang Average Pace untuk race ya ialah 10:45... so ramey nok plan nak santai for the first few CP.. jalan loya loya sebab janji kat Garmin pun Average Pace not exceed 10:45.. but then at CP5... kenak DNF. semua terkejut.. sebab sidak sik tauk ada few section CP sidak have diffrent Pace... mun sik silap aku kat CP3 to CP4  u must go atleast averge pace 8:20... so by the time CP5... COT time Abis.. COT time personal Habis.. Buffer ya iboh nak sebut lah.

Ada juak case orang nok guna.. run jak la... but dalam palak sidak kira tok kira ya.. cukup kah sik masa aku.. sempat kah sik tok.. Seriously aku sikmok lah buang masa mood aku ngan bingong anxiety pasal benda tok kakya you run ur Ultra ngan bingong jak.. mun aku siklah ku mok Join event mun nak bingong sik tentu igey macam ya kata orang. So... for me.. Gameplan serious help me santai.. boleh tauk adakah aku rest lamak gilak.. boleh sik ku rest lamak kit.. how do i feel.. berapa buffer dah aku create. 

so lelah meman g lelah.. macam kat MBBU riya.. jam dah mati..even i walk all the rest of 22km ya... aku kurang bingong sigek benda for sure.. kerisauan sik sempat.. putus asa sik tentu pasal rasa sik cukup masa apa suma. then bila sampey.. masa banyak gik.. whut gives? 
So i Plan lah guna gameplan.. just to elak kan anxiety of pass COT time.. as im a slow runner. yang laju ya,,hantam korang lah. but for me if aku laju pun.. aku akan buat faster Gameplan sheet la.. so nak PB kah apa.. aku tauk aku in schedule..or should i push or just finished it.. 

kakya Gameplan tok.. as a gamers... i had alot of Fun.. and constant motivation boost tiap kali on time or awal.. as a gamers sebelum tok... even Run Ultra tok pun aku polah amcam main game bah. Seney ko nak carik orang mok tenang kan kawu amsa event? nak motivate ko atleast sikit tiap kali event? Gameplan jak lah banyak tolong aku.. worst feeling memang akn accumulate sepanjang race.. but act of minimizing the damage.. or even slow it down.. is one of the best practice in Ultra.. coz shit memang always happen.. so minimize it as much as you can.. 

kira see it this way lah... start of race.. Mood = 100... and every 1km.. minus one mood point. but game plan can minimize the multiplier kurang..say every 1km.. mood point akan kirang say 0.8 point.. bring as much positivity dalam race ya for me la.. as we know akan berkurang masa race time. atleast we are less suffering bila mind kita masih kuat compare to others at the end of the race. 

MELAKA


enough bout Why Gameplan fundamental that is nang diguna aku every since its help me alot with Mindset and mind strength ku every race. Lets talk about my preparation of Melaka Ultra punya gameplan.

Mun ada nok pernah nangga Penang pun gameplan.. ada banyak tactical pacing kat some section nok orang selallu failed sebab main koboi run based on avg pace total. here... melaka pun.. ada juak lah camya..but ku rasa abit ganas and brutal juak macam penang.. or i can say.. "seriously?"


Gameplan 100km Matra

Gameplan 50km Matra special Brew untuk Tuan Alep Baek





As baruk malam tadik dapat email regarding the CP details... yeap.. in our taper week.. week nok no more training. bila nangga jak secara rambang jak aku pun macam just wowwww...

Selalu gameplan aku akan polah bace on Pace 8, Pace 9, Pace 10 ETA time and of course aku polah juak COT pun ETA at each CP time thats already include a self deduct 5min at every CP this one is Buffer time...bukan COT time actual nok roang selallu salah anggap and salah guna..
even with COT kat sheet ya.. if ko missed pun..still you have masa gik.. so nang dipolah ku ikut kemampuan dirik and group training. but kalau semua okay listen to your body suma.. mostly akan finished la. 

Okay Ikut kalau Total AVG Pace.. semua orang boleh lari atas 10:45 santai2... but with Melaka Ultra.. the first 3cp.. wajib not more dari 8:20.. in this case aku dah tolak 15min for Buffer purpose... so avg 8:00 wajib... ingat.. with heat and bukit pertama.

If dah boleh conquer the CP3 in COT.. then the rest 75km+ dah boleh run as slow as 11:45 average every KM... but mok ingat lah..the total AVG  lekak ya.. total AVG PAce for the whole of the race mesti sikboleh exceed 1045 juak.. 

If Team Pacat Strict.. so likely  CP3 akan banyak kisah sedih lah macam CP5 kat Penang Ultra.
And aku heran juak banyak CP sidak closed way early dari the slowest or sweeper pace runner boleh polah... but ku nangga jak lah how its goes kelak..

Buffer? 

Okay.... setiap CP.. aku akan berik 5min stop siya.. so memang mustahil lah kita nak stay kat CP 5 minit kat semua CP nak? so biar jak camya... 
So time Arrive contoh nya CPA 1:00pm so the next CP stop is dikira based on CPA + 5min. 
likely kat CP akan guna 2 or 3 min.. so ada simpanan 3 to 2 minit if sampey di CP ya ontime... so thats is Buffer time nok di create. 
Ramey orang selallu sebut Buffer time.. but whut yang sidak padah is COT time sidak.. 
Contoh nya aku awal 2 minit arrive dari sigek CP ya amcam kat route 68.. aku spend 1 minute jak refill or makan. then.. aku ada extra 1 minit befire exact time aku perlu sampey kat CP ya.. plus 5min.. and bila kat CP8... the COT time siya is 6am... and aku arrive siya 2 hour early.. as banyak Buffer time jak ku simpan and spend. Try create Buffer time that if nya dah habis pun still ada banyak amsa before COT time.. but to create ya ko kenak lah polah ikut kemampuan kawu.. jangan lah ko slow macam aku.. kakya ko polah sheet pace 5 pace 6.. so be realistic la.

So Hope semua success kat Melaka Ultra kelak.. and try not to injured before 42km lah as Ultra Starting point for the real game. and in this kes.. jangan injured or over push lah and selamat tiba di CP3 KM25.6..

Good Luck...









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