January to May 2015

Hi all Sonic boys and girls! Are you ready for the summer? Let's quickly recap what we've achieved in the past few months!

Challenge Taiwan

Three months of training leading to our race in TaiTung, the season opener of 2015, Challenge Taiwan half iron distance and Tri-Asia standard Olympic distance on 25 April. Team of 15 Sonic living and having fun together for 5 days!

Many congratulations once again to our podium finishers and first time triathletes! Your consistent training and dedication in the winter paid off!

We are Ready!

Half distance:

Janice Lee on AG champion

Eric Chan on AG champion

Adelyn Cheong on AG 2nd

Olympic distance:

Gloria Poon on AG 2nd

Josie Ling on AG 3rd

All podium finishers with Coach and B&B owner

Festival of Sports Triathlon

Since many of us raced Challenge Taiwan and Ironman 70.3 Vietnam the week after. Festival of Sports Triathlon in Plover Cove, which traditionally a season opener, had fewer participation from Team Sonic. 

Nevertheless our representative did race well with impressive result. Andy Lai and Gabriel Lau raced at 2:27:36 (AG 5th) and 2:56:16 at Olympic distance; whiles Tsoi Ka Cheuk and Tam Nga Man both crowned their junior AG champion, Lai Chun Ming also won 1st runner up at male elite junior at Sprint distance.

Ironman 70.3 Vietnam

In the first weekend of May, we have Alex Marly, Andrew Li, Ian Ngai and Idy Chiu went to Da Nang for the first Ironman 70.3 in Vietnam. Per their report, the swim was calm and great, pancake flat bike course could bring you a faster bike split, the run always the most challenging under the heat and high humidity. It was a tough day in the office we hat off to Andrew, Ian and Idy for their debut Ironman 70.3 despite the ankle twist on Alex before the race.

Idy approaching finish line

Ian jump over the finish line

Aquawiz Eco Charity Triathlon

It's definitely a place to make ironman! It's a steel mill where you see all the steel and heavy duty machine like in the movie of Transformer! Few of us from Sonic entered the 'turbo' distance consists of a sprint triathlon plus a super sprint triathlon in the enduro format! It could be similar to what we did at Shek O brick training, however you pushed more than that in the race mode. 

It's the great race organization we can see Aquawiz had been putting a lot of effort to setup themselves as a boutique race organizer to bring us the alternative race format, they even offer coffee, coconut water and popcorn after race! Their next signature race is on end of November, Duathlon at TST, yes you will able to run and ride next to our famous Victoria Harbour!

Well done to our junior Chris Kwan finish his first Tri! he is now officially a triathlete!

Wan Chai Training Pool emergency mainteance

Due to the under water side mirror leakage, the pool is closed until further notices.

We have considered an options such as swimming in public lanes at other LCSD pool however we have developed a proper

swim etiquette

, the swim at public lane will be very unpleasant...


and circuit training at Happy Valley is the best alternative, for this short-term arrangement, we move the training to THURSDAY because of the horse racing on Wednesday evening at Happy Valley (HV).

Mon 8:00pm - 10:00pm: Run at HV

Thur 8:00pm -10:00pm: Run/Dryland/circuit training at HV

Sun 7:30-10:30am: full triathlon brick Shek O

You may also import the Team Sonic Training Schedule (Adult & Junior) into your calendar by clicking this


New Technique Swim session

Additionally, we launch the weekly technique swim integrate with junior swim training every Saturday 5:00pm - 6:00pm at Sun Yat Sun pool at $500 per calendar month or $150/session.

Please email sonicsports@gmail.com for inquiry.

Your next goal

It's important to set your goal so you may keep yourself in sharp and push yourself to the next level! After your successful first half of the 2015, what's next? It's the season of Open Water Swim and Aquathon in Hong Kong, week after another. Be wise to plan ahead so you have adaptive race and training in your schedule. Certainly our Shek O training on Sunday if it's not a weekend for Tri-HK race.

See the upcoming race later this page. Well... looks like your only Triathlon race is HK Triathlon, it could be just a sprint distance race at Sunny Bay per the talk of our bike ride..., otherwise we need to go oversea...

Ironman 70.3 Taiwan

70.3 Taiwan is one of our flavors race that close to home and challenging race course! Some said its like "our own version of Ironman World Champion at Kona" since we all train very hard for this race in the summer, Kenting could be sunny and windy as well! 

Some of us already signed up this race, we will also organized accommodation and transport only for Sonic members. Please let us know if you also want to join!

Training for Ironman 70.3

Long course triathlon is very well established and popular in Asia nowadays. It's also very tempting for newbies triathlete to sign up when all the people around you are going. We'd suggest do reality check on your commitment before you take out the credit card and click the button.

1. Can you commit at least 12-15hrs weekly training volume in the next 4-5 months consistently?

2. Would you able to organize your life to cope with that training load?

3. Do you love riding on your bike for 3-4hours?

4. Would you able to support the traveling costs? 

5. Your motivation and passion to this sports.

Read this: 

8 things to consider before signing up Ironman

If you tick all the boxes, then we'd suggest you to start setting the training plan that works for you. 

Meanwhile, we'd share this article from TrainingPeaks one more 

10 things endurance athlethe need to stop doing

Our coach Kenneth does offer training plan that could tailor for you, he charges additional costs but he would assist you to prepare the race progressively and finish strong!

Ironman Tri-Club program

Ironman is launching the program in Asia. This community based program has been quite successful in North America. I've registered Sonic Sports Associations as the part of the affiliated club, let's see how it roll, maybe we may attracted a few more Ironman triathletes drop in our sessions when they travelled in HK?


Your next step is to help us get to know who your club members are. Please ask your members to go onto


and create their athlete profiles. Your members can select their TriClub by clicking on the “My Athlete Profile” tab and entering the name of your club in the drop down menu.

Once your athletes are registered as members of your club in our athlete data base, any time they race an IRONMAN or IRONMAN 70.3 anywhere in the world they will generate points that will go towards your TriClub Ranking.

Read full details on the

IRONMAN TriClub Program

and the

Ranking System

online, spread the word amongst your club members and start earning TriClub Ranking Points, to determine who will be ranked the number one TriClub in the Asia Pacific Region and the World!!


Junior Summer Training Camp

We are organizing a Summer Training Camp for Sonic juniors. It would be a swim and run focus training in the south part of Taiwan. It would take place in August, more detail to announce when we ready! Stay tuned!

Junior Training Camp venue at Kaohsiung

Junior Summer Training Schedule

To make our junior ready for the summer race season, we will expand the junior training session on Monday. It will become two sessions a week effective from 1st June.

Mon: 6:00pm-7:30pm Run at Happy Valley

Sat: 4:00pm - 6:00pm Run and Swim at Sun Yat Sun Memorial Park & Swimming Pool

Import into your calendar by


Sonic Time Trial Series

Last, we are also planning the Time Trial series for 2nd half of the season. It is the Sonic internal race practice, we will organize 3 races from Aquathon, Triathlon and the Mixed-Relay to end the season. Each member will score point according to their ranking at each race, point will be accumulated to determine the Top 3 male and female. Awards will be presented at the end of the season party!

Thank you for reading!

Upcoming Race

June 7: TriHK Aquathon Challenge - Science Park

July 12: TriHK Aquathon 2 - Repulse Bay Beach

August 16: TriHK Aquathon 3 - Sun Yat Sen Memorial Park Swimming Pool

August 23:

Aquawiz Open Water Swim

Science Park

September 13: TriHK Aquathon 4 - Tseung Kwan O Waterfront Promenade

September 19-20: Beijing International Triathlon (SOLD OUT)

October 4: TriHK Aquathon 5 - Golden Beach

November 1: TriHK Hong Kong Triathlon Asian Cup

November 1: Ironman 70.3 Taiwan

November 8:

Aquawiz New World Duathlon

TBC: Sonic Time Trial Series

TBC: Ocean Swim Serie

TBC: EAST Aquathon 16.3

TBC: Sports Soho Triathlon Challenge