• Aidy

Recipe of QOM Bromo KOM Challenge

Updated: Mar 17


Ditulis dalam bahasa Indonesia dan inggris (di bawah versi Bahasa), blog ini bercerita tentang pengalaman pribadi Aidy Halimanjaya, pemilik Balitri Home Studio yang merupakan triathlete dan pelatih renang Total Immersion swim. Aidy bercerita mengenai pengalamannya saat perlombaan and cara persiapan dan latihannya untuk berkompetisi memenangkan Queen of Mountain Bromo KOM challenge dengan menggunakan sepeda Brompton. Aidy mendapat posisi Juara 1 dengan catatan waktu 3 jam 51 menit.


Bagaimana persiapan latihan yang dilakukan untuk Bromo KOM challenge Brompton Category?


Dua resep latihan dasar: power interval dan endurance

Saya hanya latihan efektif 3 minggu sebelum race dengan sepeda brompton. Latihan yang saya lakukan sebelumnya berupa latihan bersepeda tiga kali seminggu bersama kawan-kawan Road Bike Bali. Di Balitri, saya bekerja sama dengan mekanik dan bike guide handal, Shiwi Awie. Dia memberikan masukan-masukan untuk memodifikasi sepeda dan memberikan tips praktis untuk menguasai sepeda brompton.


Dalam tiga minggu masa latihan, saya punya sesi training wajib. Yang pertama adalah nanjak halus (gradien 2-3%) selama dua jam dengan gigi berat/besar. Untuk sesi ini saya hanya 1 kali stop utk beli air. Sesi wajib lain yaitu sesi nanjak 50km dengan maksimal 1-2 stop dengan elevasi 1000-1200 mdpl. saya lakukan ini hanya 2 kali saja dalam 3 minggu masa latihan. Kedua latihan long endurance ini adalah minggu terakhir sebelum race. Saat tapering week atau minggu istirahat menjelang race saya hanya latihan dua saja: 1 jam high light cadence dan interval di tanjakan pendek 200m 14-16% dengan repetisi 4 kali dan digabung dengan light cadence 20km.


Apa yang dipersiapkan saat hari perlombaan dan bagaimana strateginya?


Race part 1: slow start

Dipertandingan sepeda road bike dan triathlon pada umumnya saya menggunakan power meter dan heart rate monitor. Di kesempatan kali ini, saya mencopot semuanya. Sebagai gantinya, saya membuat contekan yang ditempel di sepeda dengan menulis elevasi yang didapat per 8km berdasarkan pedometer gmap. Bersepeda Brompton sedikit berbeda dengan bersepeda dengan road bike. Road bike bisa menggunakan off-saddle, di gas (bejeg) dengan power meter. Walaupun banyak yang pakai power meter di sepeda Brompton, saya merasakan sekali ketika latihan bahwa sepeda ini kurang efektif untuk bertumpu pada power meter. Ketika di gas, Brompton bike bisa lendot karena adanya shock breaker. Saya beralih ke strategi konvensional yaitu base on average speed: 8km pertama avg 20-23kph, kedua avg 18-20 kph, ketiga avg 9-10 kph, keempat avg 6-8 kph, kelima 100% usaha.


Race part 2: fuelling

Saya mulai mengunyah strive bar 10 menit sebelum start walaupun saya sudah sarapan 2 helai toast bread 2 jam sebelum race dimulai. Saya makan 4 gugel setiap 30 menit dan 2.5 strive bar setiap 1 jam. Semua makanan ini sudah saya tempel di bike frame secara berurut dengan harapan saya tidak perlu berenti sama sekali. Saya juga gowes bersama Shiwi Awie yang juga bersepeda utk membawakan saya satu lagi bidon air dan sepatu lari. Bidon saya isi dengan SIS ZERO tablet rasa berry dua tablet per bidon 750ml.


Race part 3: running shoes untuk lari ketika dibutuhkan

By default saya menggunakan keo cleat road bike. Saya mencadangkan sepatu lari karena saya tau batasan kemampuan sepeda dan diri saya. Saya estimasi bahwa saya harus menuntun sepeda brompton  terutama untuk elevasi tajam diatas 16%. Hal ini saya ketahui setelah saya latihan intervalan di tanjakan tajam. Kemampuan saya hanya sampai dengan 16% saja. Saya memutuskan untuk ganti sepatu lari di km 37 karena ternyata jalanan menanjak tajam dan sayangnya race kali ini jalanannya tidak steril; di beberapa titik mengalami macet terhalang mobil dua arah. Sepatu yang dibawakan domestik juga membantu ketika sepatu dengan cleat basah kuyup karena hujan.


Tips modifikasi sepeda brompton utk tanjakan

Sepeda brompton perlu sedikit penyesuaian untuk mengikuti race nanjak seperti Bromo KOM challenge. Bike geometry sepeda brompton pada dasarnya bukan didesign untuk menanjak dengan elevasi yang tinggi. Adjustment minimal yang dapat dilakukan yaitu menaikan saddle setinggi mungkin sesuai dengan tinggi masing-masing orang, menukikan dan memajukan saddle agar mendapat sedikit posisi aero. Sedikit modifikasi lain yang menghabiskan dana kurang dari 1 juta rupiah yaitu mengganti chain ring jd 44T, mencopot kabel utk dinamo lampu dan memperbesar sedikit sproket dalam belakang. Perubahan ini sudah dirasa cukup. Saya merasa tidak perlu memasang double chain ring dan group set yg ringan karena harganya tidak sebanding dengan add valuenya. Shock breaker brompton juga membuat ride kurang efisien sehingga sepeda ini ga bisa di gas tetapi lebih baik dicari momentumnya dengan latihan cadence yang baik (75-90).


Buat yang penasaran dan mau coba latihannya, saya dengan senang hari menjadi tuan rumah untuk teman-teman tinggal di Balitri Home Studio dalam persiapannya merebut QOM and KOM race-race sepeda dan triathlon dengan sepeda brompton.



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Written in Bahasa Indonesia (above) and English, this blog is a story based on a personal experience of Aidy Halimanjaya, the owner of Balitri Home Studio who is a triathlete and Total Immersion swim coach. Aidy shares her experience during the race and how she prepared and practiced to compete for the Queen of Mountain Bromo KOM challenge using a Brompton. bicycle. Aidy became the first winner with time record: 3 hours 51 minutes.. How is the training and the preparation for the Bromo KOM Challenge Brompton Category? Two basic training recipes: power interval and endurance I only trained effectively 3 weeks before the race with the Brompton bicycle. The exercise I did before includes cycling three times a week with my friends in Road Bike Bali. . At Balitri, I work with a reliable mechanic and bike guide, Shiwi Awie. He provided suggestions for modifying bikes and provided practical tips for mastering Brompton bikes. In three weeks of training I had some basic training sessions. The first is a smooth uphill (2-3% gradient) for two hours with heavy / large gears. For this session I only stopped once to buy water. Another mandatory session is a 50km uphill session with a maximum of 1-2 stops with elevation of 1000-1200 mdpl. I did this only 2 times in 3 weeks of training. Both of these long endurance exercises are the last week before the race. During the tapering week or resting week before the race I only practice two times: 1 hour high light cadence and an interval on a short incline 200m with 14-16% gradient. I repeated the incline 4 times and combined this with 20km light cadence. What was prepared on the race day and what was the strategy?


Race part 1: start slow When I competed using road bike for bike races or triathlons in general, I use a power meter and a heart rate monitor. On this occasion, I removed these gadgets. Instead, I made a cheat sheet posted on a bicycle frame with the accumulative elevation per 8km based on the gmap pedometer. Cycling with a Brompton bike is a bit different from cycling with a road bike. I can easily off-saddle, push hard with a power meter as the indicator. Although I many brompton bikes are equipped with a power meter, I feel that this bike is not very effective to rely on the power meter. During the training I feel a Brompton bike can be bumpy when it is pushed because of its shock breaker. Hence I switched to a conventional strategy, an average speed target base: the first 8km avg 20-23kph, the second avg 18-20 kph, the third avg 9-10 kph, the fourth avg 6-8 kph, the fifth 100% effort.

Race part 2: fuelling I started to chew a strive bar 10 minutes before starting even though I had breakfast 2 sicesl of toast bread 2 hours before the race began. I eat 4 gugel every 30 minutes and 2.5 strive bars every 1 hour. I've put all these foods on the bike frame sequentially with the hope that I won't have to stop at all. I also ride along with Shiwi Awie who also biked to bring me another water bidon and running shoes. I filled the bottle with SIS ZERO tablet berry-flavor two tablets per 750ml bottle.

Race part 3: running shoes to run when needed By default I use keo cleat road bike in my usual training and race. I bring a a pair of running shoes this time because I know the limits of my bike and myself. I estimate that I should walk/run with my Brompton bike especially for sharp elevations above 16%. I know this after I practice with it on a steep incline. My ability to cycle it is only up to 16%. During the race I decided to change my shoes with my running shoes at km 37 because the road turned up sharply and unfortunately this time the road race was not sterile; at some point it was stuck by cars passing in two directions. The running shoes are also helpful when my cycling shoes with cleats are soaking wet from rain.


Tips for modification of Brompton bikes

For climbing races like the Bromo KOM challenge, Brompton bikes need a little adjustment in some parts. The bike geometry of Brompton bikes is not designed to do climbing with high elevation. The minimum adjustments that can be done are raising the saddle as high as possible according to the height of each person, dipping and bringing forward the saddle to get a bit of aero position. Another slight modification that cost less than 1 million rupiah is replacing the chain ring to 44T, removing the cable for the dynamo lamp and enlarging the sprocket in the back a little. This change is more than enough. I don't feel the need to install a lightweight double chain ring and group set because the price is not worth the add value. Brompton's shock breaker also makes the ride less efficient so that this bike cannot be pushed but it is better to find its momentum with good cadence training (75-90).



For those who are curious and want to try the training, I am happy to host the day for my friends to stay at Balitri Home Studio in the preparation for the QOM and KOM bicycle races with Brompton bikes or normal road bikes, swimming races, running races, and triathlon races.

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LOCATION

Balitri is located in East Bali, specifically at Jalan Pantai Purnama, Sukawati, Gianyar, in between Ubud and Sanur (30 minutes to each direction).

 

Different from West Bali, this location is very chill and restful, far from busy bustling traffic, and perfect as a starting point of cycling. Gianyar is famous as a home to annual Maybank Bali Marathon and Bali Grand Fondo New York (GFNY).

 

Balitri is conveniently located about 10 minutes by car from Bali Marathon starting point and about 20 minutes by car from Bali GFNY starting point.

 

It is a very strategic location to start a ride, either for climbing or for a flat course with options from 20, 40, 80 to 100 km ride (see ‘bike’ page and our signature routes for more details).

 

It takes about 45 minutes from I Gusti Ngurah Rai Airport by car.

Jalan Pantai Purnama

Sukawati, Gianyar, Bali

Email: balitrihomeandstudio@gmail.com

Opening hours: daily, 6am - 6pm

How to get here:

- Airport pick up IDR 300k and drop IDR 250k

(simply contact us to arrange)

- Online taxi options (IDR 300k)

- Local taxi (IDR 300-400k)

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