Those that prefers the Moving Picture version...........
You can catch some Traithlete and PowerMan in this movie as well ;-)
Monday, November 19, 2007
Presidential Ride
Reminders by the powers that be can be a humbling experience. You think that this will be your second long major ride, and you think you had your bases covered. You think that you have inherited a wonderful front shocks for your mountain bike makes you more confident. You think that being more experience and baby sitting a newbie will make the ride easy and laughable. ALL WRONG.
What could go wrong, have gone wrong. Lets start with the injuries, i have scratches and cut from falls from face to toe. I had a tumble in Loop 1 which causes my Spectacles to cut my cheek, I had a major crack in my crown jewels (read nuts) trying to bunny hop in early loop2. I had a major tumble in Loop 2 which causes me to have a bruised ribs, which will take me of biking for a month. I had to walk back nearly 4 kilometer with pain because I could no longer slouch over the handle bar. Thanks to those that help me with my bike nearing Loop2.
Ironically, the day before in FRIM, i found that the bike handled extremely well with the new FOX shocks and I was chuckling to myself watching Adeline trying to handle the simple FRIM trails. Now she has the last laugh having to wait 25 minutes for me at Checkpoint 2. I think I had it coming though and my biggest failure was not listening to Bernard's advice in changing the rear tires as my rear was slipping uncontrollably in the single track.
Anyways, the day started well with a congregation of more then 800 riders. This should have made into the Malaysian World Records Book though.
And the customary "Mari Tolak Basikal" and jam into the first hill climb, a single track.
Its no surprise that they call this hill climb the "Bitch Hill", don't ask me why?
I am hanging up my bike for the month and rest. Won't be biking nor excercising for this month though.
What could go wrong, have gone wrong. Lets start with the injuries, i have scratches and cut from falls from face to toe. I had a tumble in Loop 1 which causes my Spectacles to cut my cheek, I had a major crack in my crown jewels (read nuts) trying to bunny hop in early loop2. I had a major tumble in Loop 2 which causes me to have a bruised ribs, which will take me of biking for a month. I had to walk back nearly 4 kilometer with pain because I could no longer slouch over the handle bar. Thanks to those that help me with my bike nearing Loop2.
Ironically, the day before in FRIM, i found that the bike handled extremely well with the new FOX shocks and I was chuckling to myself watching Adeline trying to handle the simple FRIM trails. Now she has the last laugh having to wait 25 minutes for me at Checkpoint 2. I think I had it coming though and my biggest failure was not listening to Bernard's advice in changing the rear tires as my rear was slipping uncontrollably in the single track.
Anyways, the day started well with a congregation of more then 800 riders. This should have made into the Malaysian World Records Book though.
And the customary "Mari Tolak Basikal" and jam into the first hill climb, a single track.
Its no surprise that they call this hill climb the "Bitch Hill", don't ask me why?
I am hanging up my bike for the month and rest. Won't be biking nor excercising for this month though.
Thursday, November 15, 2007
Review Notes on Duathlon
What are the lessons learnt
Duathlon is a sport about preps in equipment, run, biking and transition.
Equipment Prep,
Running Shoes - Choose wisely. My first running shoes that I use for training does not suit me zilch. The Nike SHOX causes me knee pain, the change to the Pearl Izumi help me a lot. Thanks Terry for the loaner.
Nutrition Management - Remember to mix a lot more salt in your water bottle and keep spare if required. There is no such thing as enough water and salt. Note to self: Bring powerGel in bike jersey and not in bag.
RFID Chip - Remember when u run, your leg expand, leave a bit of room for the leg to expand when tying the RFID chip less you want to experience cramp early
Run
Keep to your own pace and not try to follow some race bunny that you do not know. In second run, try to walk briskly if you cannot run. Take ur time at water and banana stop to refill especially if you forget to bring your Powergel. Run more, try to keep 5 km under 30 minutes. Need to loose more weight though.
Biking
Remember not to confuse your number straps and your bike jersey pocket when trying place your pump, pit stop and other biking paraphernalia. Verify before moving bike off. Put your biking glove where u can see them not in ur bag - sheeeesh
Transition
Recover while you are walking out, not at transition. Seating around and staring at people does not help. Rolling on grass trying to fend of cramps is definitely a no no. What were you thinking wasting more then 3 minutes for each transition. Target to cut down transition to less then 2 minutes next time round (if there is going to be a next time)
Duathlon is a sport about preps in equipment, run, biking and transition.
Equipment Prep,
Running Shoes - Choose wisely. My first running shoes that I use for training does not suit me zilch. The Nike SHOX causes me knee pain, the change to the Pearl Izumi help me a lot. Thanks Terry for the loaner.
Nutrition Management - Remember to mix a lot more salt in your water bottle and keep spare if required. There is no such thing as enough water and salt. Note to self: Bring powerGel in bike jersey and not in bag.
RFID Chip - Remember when u run, your leg expand, leave a bit of room for the leg to expand when tying the RFID chip less you want to experience cramp early
Run
Keep to your own pace and not try to follow some race bunny that you do not know. In second run, try to walk briskly if you cannot run. Take ur time at water and banana stop to refill especially if you forget to bring your Powergel. Run more, try to keep 5 km under 30 minutes. Need to loose more weight though.
Biking
Remember not to confuse your number straps and your bike jersey pocket when trying place your pump, pit stop and other biking paraphernalia. Verify before moving bike off. Put your biking glove where u can see them not in ur bag - sheeeesh
Transition
Recover while you are walking out, not at transition. Seating around and staring at people does not help. Rolling on grass trying to fend of cramps is definitely a no no. What were you thinking wasting more then 3 minutes for each transition. Target to cut down transition to less then 2 minutes next time round (if there is going to be a next time)
Tuesday, November 13, 2007
A Humbling Holiday Experience - Powerman2007
The day started reasonably well, though i didn't have much sleep though - anxiety attack maybe. Went into the transition area and could find my rack number, seem that the rain had washed away the number markings, not a good start to the day, i thought.
We made ourselves onto the start line, the elites and the OD started off first at 7:30am . Our sprint section is to start at 7:50am, as some of us were waiting there bubbly like the Powerpuff girls. We were let off at 7:50 sharp and I made my usual 7-8km per hour pace following PK and Margaret (my Gym Buddy). We reached the transition for bike after about 40 minutes. We then pushed off for the 32km bike section. This was covered in about 1 hour 5 mins. Then the screw up happen, I cramped at T2 while trying to put my road shoe on, and I was rolling on the grass in agony and had to calm myself down for about 3-4 minutes.
After that, i just couldn't run anymore, but not wanting to let myself down this way, took stride to the drinking station and had a banana and drinks as I hobbled to the next drink station. I had no choice but to ask the medics to give me a anti cramp spray as I had to walk another 3km before the finished line. I finished eventually in about 2 hour 45 minutes (according to my watch). Will have to wait for official timing to see the final results. It was a good first outing though for me, nonetherless.
I cannot blame some of the participant though, this is how I also felt after finishing the race.
Addendum (Official results out)
First Leg Run (5.5km) - 36.22 s
T1 - 3.18 s
Bike Stage (32km) - 1 hr 04:50
T2 - 3.06 s (including all the guling and cramps)
Second Leg Run (5km) - 53.21 s
Total : 2 hours 40m 59s
We made ourselves onto the start line, the elites and the OD started off first at 7:30am . Our sprint section is to start at 7:50am, as some of us were waiting there bubbly like the Powerpuff girls. We were let off at 7:50 sharp and I made my usual 7-8km per hour pace following PK and Margaret (my Gym Buddy). We reached the transition for bike after about 40 minutes. We then pushed off for the 32km bike section. This was covered in about 1 hour 5 mins. Then the screw up happen, I cramped at T2 while trying to put my road shoe on, and I was rolling on the grass in agony and had to calm myself down for about 3-4 minutes.
After that, i just couldn't run anymore, but not wanting to let myself down this way, took stride to the drinking station and had a banana and drinks as I hobbled to the next drink station. I had no choice but to ask the medics to give me a anti cramp spray as I had to walk another 3km before the finished line. I finished eventually in about 2 hour 45 minutes (according to my watch). Will have to wait for official timing to see the final results. It was a good first outing though for me, nonetherless.I cannot blame some of the participant though, this is how I also felt after finishing the race.Addendum (Official results out)
First Leg Run (5.5km) - 36.22 s
T1 - 3.18 s
Bike Stage (32km) - 1 hr 04:50
T2 - 3.06 s (including all the guling and cramps)
Second Leg Run (5km) - 53.21 s
Total : 2 hours 40m 59s
Sunday, November 11, 2007
A Holiday we will go.....
Its been sometime that I have been to a holiday, so packing up my stuff is a bit of a chaotic event but nevertheless, a holiday we will go to LUMUT. The PCC boys and girls (Don, Andrea, Soh, Wai Lam, Ivan, Annie, Glenn, William and xxx) decided to join us by cycling to Lumut to see Powerman.
They left at 4 am in the morning. Thinking and estimating that they might reach manjung at about 1 pm, i pushed off at 8 am and had planned to catch up with them at Sabak Bernam. Alas, with all the road blocks and also at the speed they were going, Joe, PK and me caught up with them near Telok Intan junction. Joe decided to give them drafting services into Lumut and Manjung.
Here is the video captions as we are going into Manjung.
We arrived in Manjung at 12:30 and managed to check into Lead View Hotel soon afterwards. The Lunch near Lumut Port was heavenly and we then recce the road bike course soon afterwards.
They left at 4 am in the morning. Thinking and estimating that they might reach manjung at about 1 pm, i pushed off at 8 am and had planned to catch up with them at Sabak Bernam. Alas, with all the road blocks and also at the speed they were going, Joe, PK and me caught up with them near Telok Intan junction. Joe decided to give them drafting services into Lumut and Manjung.
Here is the video captions as we are going into Manjung.
We arrived in Manjung at 12:30 and managed to check into Lead View Hotel soon afterwards. The Lunch near Lumut Port was heavenly and we then recce the road bike course soon afterwards.
Friday, November 09, 2007
Deepavali - Festival of Light "headed"
I am so going to suffer. Having turned down other frens request in doing the 200km ride to Frasers Loop, i went to do some private simulation in Kota Damansara of a Run_bike_Run. Outcome: I might as well walk and enjoy the Lumut sprint meeting frens and have a party.
Why: I suffered the first run, went wobbly on the bike and no power on the bike and when i wanted to run again in the second part, my legs were wonky uncooperative. Brain say - run, legs says - are u nuts? I pity this puny legs is trying to carry this sack of potato body for 10 over km and watching all the kids do the Terry Fox run without even much of training makes me rethink my position. Ah well, lets go through the mill and be done with it.
Lessons learnt - Shoes make hell of a difference, i changed from one of the well known brand to another of the Japanese make, it removed the pain from my knee. But, because of the absence of pain in the knee, now I have pain all over the body, screaming for me to stop this torture. Stamina says go, body says "we are having a shutdown today".
Moral of story - Who is going to party with me in Manjung?
Anyway, leaving KL on Saturday morning to accompany as support car to some 9 PCC riders who will be riding to Lumut Saturday morning. They will be providing moral support on Sunday though.
Why: I suffered the first run, went wobbly on the bike and no power on the bike and when i wanted to run again in the second part, my legs were wonky uncooperative. Brain say - run, legs says - are u nuts? I pity this puny legs is trying to carry this sack of potato body for 10 over km and watching all the kids do the Terry Fox run without even much of training makes me rethink my position. Ah well, lets go through the mill and be done with it.
Lessons learnt - Shoes make hell of a difference, i changed from one of the well known brand to another of the Japanese make, it removed the pain from my knee. But, because of the absence of pain in the knee, now I have pain all over the body, screaming for me to stop this torture. Stamina says go, body says "we are having a shutdown today".
Moral of story - Who is going to party with me in Manjung?
Anyway, leaving KL on Saturday morning to accompany as support car to some 9 PCC riders who will be riding to Lumut Saturday morning. They will be providing moral support on Sunday though.
Wednesday, November 07, 2007
Pushing the Envelope
When i first rediscovered sports last year, i couldn't even climb a flight of staircase without feeling tired and wheezing about. I told myself, u need to take it one step at a time and try out new challenges. After all, u are already 45 and there may not be enough years for you to enjoy a bit of healthy lifestyle.
I also remembered being teased by the coach of L2A cycling team when I told him that I have not trained enough to cycle from KL to Penang and I will not be ready to ride that distance. He chastised me saying that, "Its all in your mind, when will there be enough training, if you do not try to test your envelope". Actually, come to think of it, what is enough training, if you are competing with yourself.
With that, i decided to test out new challenges every year and try out new things. Last year was the year of Cycling. This year, I ventured into running when i ran my first 10k in the Mizuno Run. I have never run anything beyond 5 k at that time.
I am already feeling very nervous about the coming Powerman this Sunday. I do get teased for doing only the Powerman Sprint this year as many thought that its a joke for me to do the sprint as I should have taken the Full. I will get remarks like, "What la you, training pergi Cycle to Broga buat 140km, tapi buat Sprint saja". My response to them is that is that, " I am just competing with myself and have nothing to prove to my friends". The way I see it is that: Cycling-->Run 10k--->Run 10.5k+Bike 32k---->future. Anyhow, I need to recover for Presidential ride which is the week after.
I wonder what I will try out next year, its a toss up between swimming and mountain climbing I suppose. Seems that I have committed to go to Kinabalu first quarter next year.
I also remembered being teased by the coach of L2A cycling team when I told him that I have not trained enough to cycle from KL to Penang and I will not be ready to ride that distance. He chastised me saying that, "Its all in your mind, when will there be enough training, if you do not try to test your envelope". Actually, come to think of it, what is enough training, if you are competing with yourself.
With that, i decided to test out new challenges every year and try out new things. Last year was the year of Cycling. This year, I ventured into running when i ran my first 10k in the Mizuno Run. I have never run anything beyond 5 k at that time.
I am already feeling very nervous about the coming Powerman this Sunday. I do get teased for doing only the Powerman Sprint this year as many thought that its a joke for me to do the sprint as I should have taken the Full. I will get remarks like, "What la you, training pergi Cycle to Broga buat 140km, tapi buat Sprint saja". My response to them is that is that, " I am just competing with myself and have nothing to prove to my friends". The way I see it is that: Cycling-->Run 10k--->Run 10.5k+Bike 32k---->future. Anyhow, I need to recover for Presidential ride which is the week after.
I wonder what I will try out next year, its a toss up between swimming and mountain climbing I suppose. Seems that I have committed to go to Kinabalu first quarter next year.
Monday, November 05, 2007
Tiring Weekend of FUN
Saturday 3rd November 2007
Got up at about 5:40, shites..i am late for my Saturday morning ride to Broga. Got off my back and rushed my bike, nutrition and was on the road by 6:20 am. Met the guys at the dewan at Batu 14. Azwar decided to grace us with his new black tri bike all gleaming with Ultegra SL equipment, and the thot of a fast ride makes me tired just thinking about it.
The usual suspect of Azwar, Adzim, Bacin, Dicky, Ariff, MaySenn, Adeline, Andrea , Azhar, Ihshal and myself pushed off for Peres. We met Shazly and Ngae up on Peres just before 9:00 am. Shazly and Dicky turned back at Peres and we continued our journey down to Klawang (actually I forgot that there are two more small hills before Klawang). We reached Klawang Petronas at 10:10 am. Had our replenishment and we then pushed off for Bukit Tangga and then to Broga. We however did a pit stop at Lenggeng for lunch at about 12:00. That must have been the best maggi sup ever. (What was a 2 minit mee took like 15 minutes to prepare).
Being the back marker, we managed to catchup with Ihshal who nearly got lost in Semenyih town. While along the way, MaySenn,Ihshal and me had voted to take the stairway to Heaven route to Batu 14, cutting the 152km journey to about 140km. As we were passing Tekala, we were hailed by Azwar/Bacin and team to stop by for nasi lemak.
We then unanimously agreed to take the Stairway to heaven route going to Batu 14 and we reached the car at about 3:10pm. The meter clocked 139.2 km. I was feeling knackered and the thought of rushing to Armada to pick up the Powerman goodie bag looks daunting.
Sunday 4th November 2007
Got up late again and checked my hand phone, received a text from Maysenn, "Are we doing double hill warm up before Terry Fox run", "nope, my knee is in pain" - i responded.
Went to picked up Adeline and we then made our way to Taman Tasik Perdana and saw Ariff, Jaja and Maysenn already parked. We then pushed up and did the Terry Fox run in reverse route as warm up before the actual run. I think we kinda covered about 4.5 km.
As figured, when the run proper actually started, it was dodging the people occasion with the start going on a slight uphill near the deer park. I have never seen so many people in my life. Met many old frens from the Gym, research days and the PCC cyclist. The most exciting occasion was yet to come, which was the replenishment of carbo at the nasi lemak stall after that. Damn, what a tiring weekend, but ......FUN.
Got up at about 5:40, shites..i am late for my Saturday morning ride to Broga. Got off my back and rushed my bike, nutrition and was on the road by 6:20 am. Met the guys at the dewan at Batu 14. Azwar decided to grace us with his new black tri bike all gleaming with Ultegra SL equipment, and the thot of a fast ride makes me tired just thinking about it.
The usual suspect of Azwar, Adzim, Bacin, Dicky, Ariff, MaySenn, Adeline, Andrea , Azhar, Ihshal and myself pushed off for Peres. We met Shazly and Ngae up on Peres just before 9:00 am. Shazly and Dicky turned back at Peres and we continued our journey down to Klawang (actually I forgot that there are two more small hills before Klawang). We reached Klawang Petronas at 10:10 am. Had our replenishment and we then pushed off for Bukit Tangga and then to Broga. We however did a pit stop at Lenggeng for lunch at about 12:00. That must have been the best maggi sup ever. (What was a 2 minit mee took like 15 minutes to prepare).Being the back marker, we managed to catchup with Ihshal who nearly got lost in Semenyih town. While along the way, MaySenn,Ihshal and me had voted to take the stairway to Heaven route to Batu 14, cutting the 152km journey to about 140km. As we were passing Tekala, we were hailed by Azwar/Bacin and team to stop by for nasi lemak.
We then unanimously agreed to take the Stairway to heaven route going to Batu 14 and we reached the car at about 3:10pm. The meter clocked 139.2 km. I was feeling knackered and the thought of rushing to Armada to pick up the Powerman goodie bag looks daunting.
Sunday 4th November 2007
Got up late again and checked my hand phone, received a text from Maysenn, "Are we doing double hill warm up before Terry Fox run", "nope, my knee is in pain" - i responded.
Went to picked up Adeline and we then made our way to Taman Tasik Perdana and saw Ariff, Jaja and Maysenn already parked. We then pushed up and did the Terry Fox run in reverse route as warm up before the actual run. I think we kinda covered about 4.5 km.
As figured, when the run proper actually started, it was dodging the people occasion with the start going on a slight uphill near the deer park. I have never seen so many people in my life. Met many old frens from the Gym, research days and the PCC cyclist. The most exciting occasion was yet to come, which was the replenishment of carbo at the nasi lemak stall after that. Damn, what a tiring weekend, but ......FUN.
Sunday, November 04, 2007
Surprise - NOT!!!!
As i drove into the parking lot of Picadillly, i spotted Adzim's car in thecar park. Adzim, this side of town on a Friday nite, something is amiss, spotted Joanne's car and also Andy. Hah..I am being setuped.
Anyway, thanks guys for the birthday bash, really appreciate the thought and gesture. Its quite sometime that some did something as thoughtful as this.
Really appreciate that nite of fun, thanks Adzim, Andrea, MaySenn, Annie, Andy, William, Vong, Bernard, Adeline, WongCC and last but not least Joanne.
Monday, October 29, 2007
Condolences
On a sad note, my old friend Hanafiah Abdullah from the time we worked in the Open Source space passed away due to stroke. He was about my age and was acredited to be one of the most brilliant enginner that I have had the pleasure of working with. He was responsible in designing the first Malaysian 16 bit chip (1994) and the compiler that came together with that chip. He later setup his own company called Axiomatic.
Hectic Week (Past)
Training
The week started with my first jog of the year after Mizuno. Did 3 rounds in Kiara Park on Monday and I feel as if my lung was about to burst. Repeat that on Tuesday nite while extending the route to KLGCC and back. Just to have a feel what it was going to be like during Powerman, carried on with the guys on the Tuesday nite ride. It was suffering all the way, but good.
Didn't do anymore training until Sunday, where i decided to take a short ride since I was tired from the long trip to Gerik and my brothers Wedding
Time Spent with family
Had family gathering on Wednesday nite to resolve whatever last minute arrangement for my lil brothers wedding reception to be held at Tabung Haji. It was a closed private affair and we rehearsed it with the MC and family members. The reception on Saturday went like clockwork from the moment I reached Tabung Haji at 10 am until we finished it at 5 pm.
Sent wifey to KLIA for her 1 month stint in Japan while collected my maid back from Indonesia.
Out Station Work
Went to Grik on Friday. Didnt realize that the road to Grik has been improved tremendously. Put up the nite in Ipoh, and started the journey from Ipoh at 6:30. Reached Grik at 8:00 am and waited for event to start at 10:00 am. Rushed back from Gerik at 12:00 pm and reached KL at 5:30 pm after stopping for prayers and short nap.
Conclusion
The week went very fast, damn I have to taper of training now for Power Man. Hang on, I haven't started training, how can I taper off.!!!!Looks like my Power Man and Presidential is DOOMED...
The week started with my first jog of the year after Mizuno. Did 3 rounds in Kiara Park on Monday and I feel as if my lung was about to burst. Repeat that on Tuesday nite while extending the route to KLGCC and back. Just to have a feel what it was going to be like during Powerman, carried on with the guys on the Tuesday nite ride. It was suffering all the way, but good.
Didn't do anymore training until Sunday, where i decided to take a short ride since I was tired from the long trip to Gerik and my brothers Wedding
Time Spent with family
Had family gathering on Wednesday nite to resolve whatever last minute arrangement for my lil brothers wedding reception to be held at Tabung Haji. It was a closed private affair and we rehearsed it with the MC and family members. The reception on Saturday went like clockwork from the moment I reached Tabung Haji at 10 am until we finished it at 5 pm.
Sent wifey to KLIA for her 1 month stint in Japan while collected my maid back from Indonesia.
Out Station Work
Went to Grik on Friday. Didnt realize that the road to Grik has been improved tremendously. Put up the nite in Ipoh, and started the journey from Ipoh at 6:30. Reached Grik at 8:00 am and waited for event to start at 10:00 am. Rushed back from Gerik at 12:00 pm and reached KL at 5:30 pm after stopping for prayers and short nap.
Conclusion
The week went very fast, damn I have to taper of training now for Power Man. Hang on, I haven't started training, how can I taper off.!!!!Looks like my Power Man and Presidential is DOOMED...
Tuesday, October 23, 2007
Time Investment Schedule for this week
Outlook for this week....
Out of the 168 Hours that I have for the week, let see how the time apportionment will be. This is my plan for the week.
Work = 60 Hours
Sleep = 42 Hours
Family = 18 Hours
Food = 14 Hours
Excercise & Workout = 15 Hours
Networking & Friends = 7 Hours
Personal = 12 Hours
Let see how this goes to plan.
Out of the 168 Hours that I have for the week, let see how the time apportionment will be. This is my plan for the week.
Work = 60 Hours
Sleep = 42 Hours
Family = 18 Hours
Food = 14 Hours
Excercise & Workout = 15 Hours
Networking & Friends = 7 Hours
Personal = 12 Hours
Let see how this goes to plan.
Monday, October 22, 2007
Managing and Planning for Nutritions on Long Rides
A lot of riders thinks cycling is about strength and speed. It might be true in short distance ride of 50km or less, but on rides of 80km or more, nutrition management is very important and preparation for this kind of ride is very important. In the recent ride, I watched quite a few gung ho riders (who may have thought they are strong) cycle with very little care for drinks and eating. You can see the fatigue and tiredness sets in on the 100km mark especially when some joker decides to "test" some of the cyclist in the peloton with 50km/hr dash into Ijok. Strong headwind sometimes does not help as well, when u are pacing at 32-34km/hr.
On long rides, it is good to have two bottles of drinks, one bottle with energy/recovery drink while the other with plain water. This has to be consumed at a rate of one or two sip every 10-15 minutes. It will also be good to have carbo loading either in the form of the 50 sen bun every hour or so or at stopping station. Always remember that as rides gets into the late morning towards afternoon, your body tends to loose a lot more water and the water bottle need to be filled up more often.
If you eat or drink when your are tired, you are already drinking/eating too late and this will affect your performance. In some cases, this can bring onset of cramps and this will be most difficult to recover from. Do bring a sachet of powergel/or powerbar in case of emergency.
Cycling is about keeping constant pace, having to slowdown and speed up waste energy, so try to minimise changes of speed. Manage and plan your nutrition on long rides please.
On long rides, it is good to have two bottles of drinks, one bottle with energy/recovery drink while the other with plain water. This has to be consumed at a rate of one or two sip every 10-15 minutes. It will also be good to have carbo loading either in the form of the 50 sen bun every hour or so or at stopping station. Always remember that as rides gets into the late morning towards afternoon, your body tends to loose a lot more water and the water bottle need to be filled up more often.
If you eat or drink when your are tired, you are already drinking/eating too late and this will affect your performance. In some cases, this can bring onset of cramps and this will be most difficult to recover from. Do bring a sachet of powergel/or powerbar in case of emergency.
Cycling is about keeping constant pace, having to slowdown and speed up waste energy, so try to minimise changes of speed. Manage and plan your nutrition on long rides please.
Sour and Sweet
I feel helpless and depress when in hospital.
I spend 4 hours watching two extended relatives of mine in hospital admitted due to cancer. My wife's' biological mother and her biological brother lying there in the hospital bed and for once, I was lost for words. The brother (according to the doctor) is terminal due to the spread of cancer from the face to the brain, while the mother just had her colons removed also due to cancer. I can see that this event had visibly shaken my wife.
I owe this family quite a lot as they took pains to track down their lost sister 10 years ago and took her in without questions. The brother has been a pillar of strength in supporting all the brother and sisters through colleague and life and it is such a shame to watch him there helpless.
The ironic part of it is that, what do you say to people who is there on their back suffering the ordeal. Looking at them straight in the eye also bothered me, as I stood there feeling helpless and not knowing how to help.
On a happier note, my brother had just got married to a Kuantan girl. Its a simple ceremony and watching him prepare, makes me thing of my own challenges 22 years ago. He was pale with nervousness the day before in anticipating the "juru nikah's" questions. It went through with quite a breeze and we are all happy for him.
I spend 4 hours watching two extended relatives of mine in hospital admitted due to cancer. My wife's' biological mother and her biological brother lying there in the hospital bed and for once, I was lost for words. The brother (according to the doctor) is terminal due to the spread of cancer from the face to the brain, while the mother just had her colons removed also due to cancer. I can see that this event had visibly shaken my wife.
I owe this family quite a lot as they took pains to track down their lost sister 10 years ago and took her in without questions. The brother has been a pillar of strength in supporting all the brother and sisters through colleague and life and it is such a shame to watch him there helpless.
The ironic part of it is that, what do you say to people who is there on their back suffering the ordeal. Looking at them straight in the eye also bothered me, as I stood there feeling helpless and not knowing how to help.
On a happier note, my brother had just got married to a Kuantan girl. Its a simple ceremony and watching him prepare, makes me thing of my own challenges 22 years ago. He was pale with nervousness the day before in anticipating the "juru nikah's" questions. It went through with quite a breeze and we are all happy for him.
Thursday, October 18, 2007
Someone fail Maths
Puasa has just finished and I am back looking for rides that i can do to get back into training. Naturally, look into the PCC newsletter, I came across the Tar and Grime section where there was a ride anouncement that this weekend, PCC is conducting a 100km ride and its starting at 7 am. Now that starting time causes me to be a bit weee suspicious.
Fireup my GPS Mapsource programme and started searching for the route. If my memory serve me correctly, the ride to Ijok Petronas is already about 40km since it is a common popular mid point. Using the Mapsource, and asking it to calculate the route point and lo and behold, the journey to Kampung Kuantan loop is going to be about 38km. Now how does 40+38+40 make up to be 100km.
Dang, some riders are gonna be in a surprise mode this weekend. Be warned of bonus mileage.
Fireup my GPS Mapsource programme and started searching for the route. If my memory serve me correctly, the ride to Ijok Petronas is already about 40km since it is a common popular mid point. Using the Mapsource, and asking it to calculate the route point and lo and behold, the journey to Kampung Kuantan loop is going to be about 38km. Now how does 40+38+40 make up to be 100km.
Dang, some riders are gonna be in a surprise mode this weekend. Be warned of bonus mileage.
Tuesday, October 16, 2007
Watching to much Numbers and Criminal Mind
Does your biking attire reflect your personality?
When someone suits up in a T-Shirt riding a racing bike, what does that tell about that person's personality? Does colour of cycling jersey give indication of their personality when cycling - do people with loud color have louder personality then people who rides with dull blend colour. Looking around the cyclist that I meet around the Klang Valley seems to indicate there is such correlation.
Does it matter whether you come around from a culture of Mountain Biking as oppose to road cycling? As one moves into a triathlete domain, do people change in their character?
Duh..this is what lazing around and eating a lot during Raya does for my little under worked brain.
When someone suits up in a T-Shirt riding a racing bike, what does that tell about that person's personality? Does colour of cycling jersey give indication of their personality when cycling - do people with loud color have louder personality then people who rides with dull blend colour. Looking around the cyclist that I meet around the Klang Valley seems to indicate there is such correlation.
Does it matter whether you come around from a culture of Mountain Biking as oppose to road cycling? As one moves into a triathlete domain, do people change in their character?
Duh..this is what lazing around and eating a lot during Raya does for my little under worked brain.
Thursday, October 11, 2007
LOOOOOOONNNNNGG THINK
This SMS reached my phone "Lxxx masuk wad kat pantai, on drip". God, I have neglected my close friends. It is not so much that his son is in hospital, but that I am guilty of not catching up with some of my close friends who have stood by me through some of life challenges in previous times. How has it come to this, for him to text me of his son's condition. I should have been the one that catches up on news of his family and stuff.
I suppose it is that time of year nearing Hari Raya Aidil Fitri that I get a bit ponderous. But there is validity in my concern since I seem to have been concentrating on friends that is doing biking and health rather then those who were in IT and Telecommunication. Is it time, is it business or is it just plain excuses. We have a choice and I have chosen not to execute it. Sheeeshh.... I hope i can be fair to everyone soon.
So, to all my friends and running up to this Hari Raya, I seek forgiveness and understanding from all of you.
Maaf Zahir Batin and Selamat Hari Raya
I suppose it is that time of year nearing Hari Raya Aidil Fitri that I get a bit ponderous. But there is validity in my concern since I seem to have been concentrating on friends that is doing biking and health rather then those who were in IT and Telecommunication. Is it time, is it business or is it just plain excuses. We have a choice and I have chosen not to execute it. Sheeeshh.... I hope i can be fair to everyone soon.
So, to all my friends and running up to this Hari Raya, I seek forgiveness and understanding from all of you.
Maaf Zahir Batin and Selamat Hari Raya
Tuesday, October 09, 2007
Bantus Capoeira - Chilling Out
I was invited out by Bernard and normally on Sundays, I tend to stay in after fasting. It was however a slow day and very uneventful Sunday, and believing in the principles of Carpe diem (Latin - Sieze the day), i obliged and went out to Laundry at Curve to watch and get to know Brazilian Culture through Bantus Capoeira.
Bantus Capoeira is a mix of Martial Art, Music, dance and Acrobats. Originally I was quite apprehensive, but after spending about an hour watching, I totally have new respect for these people. Though I am a martial art proponent of Tae Kwan Do and sparring is not new to me, these guys movement is so fluid with mixture of strength and flexibility.
As they say, a picture says a thousand words, watch this clip courtesy of Bernard.
Bantus Capoeira is a mix of Martial Art, Music, dance and Acrobats. Originally I was quite apprehensive, but after spending about an hour watching, I totally have new respect for these people. Though I am a martial art proponent of Tae Kwan Do and sparring is not new to me, these guys movement is so fluid with mixture of strength and flexibility.
As they say, a picture says a thousand words, watch this clip courtesy of Bernard.
Monday, October 08, 2007
The PIZZA Man
Sometimes it takes leadership and dicipline to break a routine and look into the social aspect of bringing people together. We are so commonly rule by schedule and routines that we forget the basics of friendship and human networking. A case in point is the get together organized by Shazly last saturday at his house in Ukay Perdana. Though it look easy to organize and get people together, but sometimes, there are no shows.
In our zest of finding time to divide our spiritual activity and exercises activity in our current busy schedule during Ramadan, this "servant of god" (hamba Allah) has got some of together at his house for potluck and get together. I take off my hat to him, it gives me a jolt and reminder that there is more to life then exercises, cycle, prayers, sleep and going to work. I have not invested enough time to catchup and expand my horizon with people.
Put some faces to people who I knew in Cyberspace like Mejar Kalam, Nurina, Abu, Mary and Kam. Others present were the usual suspect of Azwar, Ariff, Senn, Adzim, Ajeep, Azmar,Laif and Jaja. I may have left one or two names which I did not get to get (hear), sorry.
Overall, it was a nice get together and was a difficult decision on some of our parts to continue to Putra Jaya for our usual 10:30 pm ride. Our butts were having a nice get to know session with the chairs at Shazly's house (as Senn puts it) and we find it hard to extricate ourselves off the chair.
In our zest of finding time to divide our spiritual activity and exercises activity in our current busy schedule during Ramadan, this "servant of god" (hamba Allah) has got some of together at his house for potluck and get together. I take off my hat to him, it gives me a jolt and reminder that there is more to life then exercises, cycle, prayers, sleep and going to work. I have not invested enough time to catchup and expand my horizon with people.
Put some faces to people who I knew in Cyberspace like Mejar Kalam, Nurina, Abu, Mary and Kam. Others present were the usual suspect of Azwar, Ariff, Senn, Adzim, Ajeep, Azmar,Laif and Jaja. I may have left one or two names which I did not get to get (hear), sorry.
Overall, it was a nice get together and was a difficult decision on some of our parts to continue to Putra Jaya for our usual 10:30 pm ride. Our butts were having a nice get to know session with the chairs at Shazly's house (as Senn puts it) and we find it hard to extricate ourselves off the chair.
Wednesday, October 03, 2007
LOVE is knowing when to walk away............
For me LOVE is about trust and trust is created by depositing actions in each others emotional Bank Account. Sometimes LOVE is about walking away...much reminded by someone to me when I received this story in my mailbox.
There was once this guy who is very much in love with his girl. This romantic guy folded 1,000 pieces of paper cranes as a gift to his girl. Although, at that time he was just a small fry in his company, his future didn't seem too bright, they were very happy together. Until one day, his girl told him she was going to Paris and will never come back. She also told him that she cannot visualize any future for the both of them, so they went their own ways there and then... Heartbroken, the guy agreed. But when he regained his confidence, he worked hard day and night, slogging his body and mind just to make something out of himself. Finally with all the hard work and the help of friends, this guy had set up his own company..You never fail until you stop trying.
One rainy day, while this guy was driving, he saw an elderly couple sharing an umbrella in the rain walking to some destination. Even with the umbrella, they were still drenched. It didn't take him long to realize they were his girl's parents. With a heart in getting back at them, he drove slowly beside the couple, wanting them to spot him in his luxury sedan. He wanted them to know that he wasn't the same any more; he had his own company, car, condo, etc. He made it! What he saw next confused him, the couple was walking towards a cemetery, and so he got out of his car and followed...and he saw his girl, a photograph of her smiling sweetly as ever at him from her tombstone and he saw his paper cranes right beside her...
Her parents saw him. He asked them why this had happened. They explained, she did not leave for France at all. She was ill with cancer. She had believed that he will make it someday, but she did not want to be his obstacle... therefore she had chosen to leave him.Just because someone doesn't love you the way you want them to, doesn't mean they don't love you with all they have. She had wanted her parents to put his paper cranes beside her, because, if the day comes when fate brings him to her again...he can take some of those back with him... Once you have loved, you will always love. For what's in your mind may escape but what's in your heart will remain forever. The guy just wept...The worst way to miss someone is to be sitting right beside her knowing you can't have her, see her or be with her ever again.........hope you understand.
Find time to realize that there is one person who means so much to you, for you might wake up one morning losing that person who you thought meant nothing to you.
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