Friday, December 19, 2008

Temubual Cuti Belajar

Pagi tadi temubual cuti belajar telah dihadiri. Prosedur biasa utk kakitangan akademik lalui bagi melanjutkan pengajian..keseluruhannya, berjaya, hanya 5 minit sahaja berlangsung..

Isnin, mendaftar di UPM, jadi student semula..then balik JB..

Selasa dan Rabu bekerja, sebelum bercuti sambil belajar..

Awal 2010, InsyaAllah kembali berkhidmat untuk UTM..

Doakan kejayaan dan kecemerlanganku..

Wednesday, December 17, 2008

Study Preparation..

Next Monday, I will make another history in my life..registration date for my postgraduate study..I choose Universiti putra Malaysia as my place..
So take a look what I have prepared for that day..

- medical check-up=done
- apply for scholarship = done
- apply for Skim Cuti Belajar = done
- find accomodation until 2010 = done
- transportation (long distance traveling) = ready

this Friday, need to attend an internal interview for Cuti Belajar in UTM..hope I'm ready to go through this formality process..

Hope to write again..

Wednesday, December 10, 2008

Rajuk Tak Berpujuk

Seakan merajuk dengan prestasi diri sendiri semasa Powerman 2008 yang lepas..nak tulis report Powerman yang lepas pun rasa geli..kebelakangan ni pula kurang bernafsu untuk turun berlatih..ditambah pula dengan tanggungjawab besar memastikan program Bina Insan Guru (BIG) berjalan lancar..bekerja 24-7 selama 15 hari berturut-turut..

Semasa BIG hanya melatih pelajar abseiling dan wall climbing..dapatlah sedikit workout secara tidak langsung untuk diri sendiri..endurance training langsung tak sentuh..kasut lari dah nak bersawang..

Dalam keadaan mental yang tertekan sekarang ni, semakin jadi malas nak training..tapi pagi tahu terbaca jurnal mengatakan "athletes who are overtraining need to stop doing their training 3-5 weeks after his last performance"..sekarang dalam mode itu, berhenti berlatih seketika..

Kesimpulannya, kena rehat seketika, selesaikan urusan di UTM, bersedia ke UPM..tahun depan mula berlatih di Lembah Kelang terutamanya UPM dan Putrajaya..


15 Days in Bina Insan Guru Programme

Nearly one month didn't wrote a single word for this blog..busy with a main mission to execute a series of Bina Insan Guru Program (BIG)..this BIG was Faculty of Education programme..nearly 550 participants from 4th year students, 25 fasilitators, 15 days camp..only me as main head for this programme..

Worked 24 hours, 7 day a week..slept at 2:30am and woke-up at 6:45am every day..
I tackled every single problem happened..

It's big matters for other people but not so big for me..I played major role in this BIG..dare to take the challenges to make sure this BIG happen smoothly and without any major incidents..

Finally, Allah help me to going through this programme until it's end..

Wednesday, November 12, 2008

Road To Powerman 2008: The Day Before


Clock is thicking, time is running..less than 24 hours Powerman Malaysia 2008 will begin..

After took a breakfast at hotel cafe, three of us once again did charity ride..start at 11am we rode from Teluk Batik-Teluk Muroh-Lumut Town-Seri Manjung and I showed for Faraeid the route for running leg..the we took our time for having sugar cane juices at the stall beside the and sunny day seem like nothing to us..

After dressed like tourist, we manage to take a look at Lumut Town for our lunch..the straight headed to Kompleks Sukan Seri Manjung where the race kit collection and race breafing held..quite large number of participants took a challenge for this year race..also I saw numerous of new faces..but I missed so much with familiar faces in this event..I also suprised with a few of booths that sold race gear, attires, sports nutrition and etc..Faraied bought his first race suit..I bought some official race merchandices, racebelt, and Fuel Belt..race briefing this year was a coldest Powerman race briefing ever since I joined in 2003..

At night having a dinner at Teluk Muroh..once again disscussion and heart to heart talk by three of us, especially for encourage and boost Faraied's spirit to be Finisher tomorrow..

Before sleep, we did all the necessary task such as sticked race number to helmet, bike, set-up our attire and equipment for next day..the DAY will come..

Road To Powerman 2008: The Journey


On Thursday, my journey and Jiha started at 10pm from Skudai, headed to Faraied's place in Seri Kembangan. Arrived at 1:30am..took a valuable rest and sleep..

In the morning at 10:00am, we already on the road continued our journey to Lumut, Perak..
Lunch at 12:00pm, arrived at Teluk Batik Beach Resort at 2:30pm..check in and rest..

Evening, three of us make charity run around Teluk Batik to Teluk Muruh and back, just 7km++ easy run..just to make sure our muscle not too rest and can run as usuall after long journey..

At night, we took our dinner in Manjung Town..ala carte dishes, I can't forgot the taste of TomYam Pok Tek..tom yam soup added with coconut tasty and tangy..

Manage to sleep early, after having discussion among three of us..

Thursday, November 6, 2008

Road To Powerman 2008: The Adventures is Begin

Tonight my adventure to Powerman Malaysia 2008 in Seri Manjung, Perak will begin..accompanied by Jiha, we will start our journey tonight..Faraied and his friend will join this journey at KL.. we will arrive at Seri Manjung on Friday we can have a rest earlier, we have friday evening and whole Saturday before Powerman on early Sunday morning..

This time is my first time go to Powerman drive by my ownself..back in 2003 until 2007, I always went to races with my brother Moose..this year he will join this race together with his cannot tumpang anymore..but it is ok for me, its time for me to start berdikari..

Travel cost, and also car service cost before the journey was an extra expenses must to take a note for making race is so important to make sure our vehicle in good condition before travel for long distance..

So now, in this evening I must spend my energy, focus and concentration to drive a car until tomorrow morning arrive safely and steady at Seri Manjung, Perak..please pray for my safety, hope to see you there!

Wednesday, November 5, 2008

Road to Powerman 2008: Training During Student Life

During the period when I was completing my undergraduate study, I did my training 2 times session in the morning and evening..morning session usually long run up to 10km and switch to easy run on the next day..but on Sunday rode with the members from Persatuan Lumba Basikal the evening I do either cycling, running, brick, fartlek, strength training, or duathlon.

I always remember I ran when others U students waited for buses at bus stop to went their lecture..all the faces were so weird when looked at me (and sometimes my partner)..but I was happy to have morning training session..I was fresh enough to went for lectures..

In the evening, 5pm I already on my bike or ran on the road around the campus..normally finished my training at 6:45pm and after that I lepak with my friends who were actually did the same routine as me..we gave our name as Gang Bus Stop Tasik UTM..the faces included me, Boss, Shaney, Faraied, Helmi (exATMA), Arman (exATMA), Syarul, Ijad (exATMA) also Jiha..then we had discussion related to our sports..but sometimes my training also can be finished as late as 7:30pm..

I have my dinner sharp at 8pm, with my buddy named Boss..and have a chat..then back to my room did my assignment, or attend a project meeting, or just playing video games..I complete my daily routine at 11pm, then zzzzzzzzzzzzzzzzzzz...

Tuesday, November 4, 2008

Road to Powerman 2008: Pro's Season..

Below are exactly a full race schedule for one season belong to Joerie Vansteelant, currently 2nd in Powerman World Ranking 2008, so take a look!

05/01-23/01: Training camp Lanzarote (ESP)
19/01: Duathlon “Club La Santa” (ESP): 5-20-2,5
02/02 - 22/02: Training camp Potchefstroom (RSA)
09/03: Benelux championships winterduathlon Geel-Bel: 4-20-2
22/03 - 04/04: Training camp Saint-Raphaël (FRA)
06/04: Grand Prix Château-Renault (FRA): 5-30-5
20/04: Powerman Horst (NED): 15-60-7,5
27/04: Duathlon Non-Drafting Ruddervoorde: 5-20-2,5
04/05: Grand Prix Châteauroux (FRA) 10-40-5
05/05 - 23/05: Training camp Font-Romeu (FRA)
25/05: ETU European championships SD Serres (GRE): 10-40-5
01/06: ITU World Series “memorial Benny Vansteelant” Torhout: 10-30-5-30-5
14/06: Grand Prix Sables d’Olonnes: 5-30-5
05/07: Belgian championships SD Kortrijk: 10-40-5
08/07 - 13/07: Training camp Font-Romeu (FRA)
20/07: Duathlon Val d’Aran (FRA): 9-85-16
10/08: ITU World championships LD Geel: 20-80-10
24/08: Powerman Weyer (AUT): 14-76-7
30/08: Duathlon Non-Drafting Viersel: 5-30-5
31/08 - 24/09: Training camp Font-Romeu (FRA)
14/09: Grand Prix Nancy (FRA): 5-30-5
28/09: ITU World championships SD Rimini (ITA): 10-40-5
12/10: “Coupe de France des Clubs” Gruissan: 5-30-5
09/11: Powerman Seri Manjung (MAL): 10-60-10

We can see, in one month, pro will race two to three races. Attend at least 6 training camp which is will take two weeks. Then Joerie only focusing his race to duathlon..this is very important to the athlete himself, training programme and schedule, to do training and performance asessment and to set a goal to achieve for upcoming season..

In Malaysia, actually we as multi-sports fanatic also can do. We choose a race mostly triathlon, road running, but less duathlon races here..then we set structural and systematic training programme, race, and revise our performance every 3 months..the we can feel like a professional athlete..

But in the other hand, please avoid racing in robust races such mountain climbing, trail running, adventure races, or play contact sports such as futsal, basketball etc..this kind of sports only can contribute to injury because you are not fit to do that need some extra training to increase an abilities in that sports..wasting!

Hopefuly in the future, Malaysia will see more a professional athlete in this sport, and can contribute to our society about the importance of healthier lifestyle.

Road to Powerman 2008: Press Release at

Here are press release wrote by Melody Tan at an official Powerman International Website..

POWERMAN Malaysia 2008, Nov. 09 (7th Edition)
Press Release

Seri Manjung, Perak, 8 October 2008 – Are you ready to take part in the hottest Powerman race in the World Powerman Series? Racing in Malaysia will always be a challenge with our heat and humidity.

We welcome the new Powerman World Ranking No. 1 male duathlete, Andy Sutz from Switzerland and the return of the reigning Powerman Malaysia Champion from 2007, Joerie Vansteelant a professional from Belgium who has raced here twice before. They will be challenged by Aksel Nielsen from Denmark, Sebastian Retzlaff from Germany, Jason Spong from South Africa, Chrispine Onyango from Kenya who is practically a local, accustomed to the local heat and humidity of Malaysia after making top 3 several times, Anthony Le Duey from France, Elmar Schuberth from Austria and our very own top Malaysian duathletes Heidilee Mohamad and Shahrom Abdullah.

We also welcome Victoria Beck from New Zealand who recently won Powerman Austria, Rebecca Preston from Australia and Sarah Roy an up and coming athlete from Australia, making their first appearances at Powerman Malaysia. Our top Malaysian female duathlete Marianna Mohammad, we are confident will make Malaysia proud by giving her all during Powerman Malaysia. The elite race is heating up with a lot of new potential champions in and amongst all of the seasoned and regular campaigners, the race course takes competitors through some of the most scenic, beautiful and picturesque views of Seri Manjung town on the west coast of Perak.

With all of the focus on the Elite athletes, it must go without saying that the age group competition is also heating up with the climax of Malaysia’s and in effect the fastest growing duathlon race in South East Asia, with the duathlon season coming to an end with Powerman Malaysia. At all the age groups being contested there are the regular strong field of regulars and newcomers, competing for top age group accolades amongst friends and seasoned campaigners.

A growing contingent from Singapore and athletes from 25 countries are turning out this 9th November 2008 to go home with bragging rights of being PowerMan or PowerWoman of Malaysia for 2008. It is also the largest duathlon race course to date in Malaysia with almost 700 competitors coming out to race on 9th November, 2008 and fighting to win some of the RM132,000.00 prize purse. It will also have the largest contingent of TV coverage with all of the local networks turning up and a high level regional media interest.

This event is made possible by our title sponsors Malakoff Corporation Berhad along with our cosponsor PowerBar and Orient Star Resort Lumut.

Prepared by:
Melody Tan ,Event Director
Tel: (603) 7710 9984 Fax: (603) 7710 9985 Email:

Monday, November 3, 2008

Road to Powerman 2008: Tapering Phase

After 2 days I took a rest since Saturday, my body feel more athlete need a recovery and adequate rest from a training routine..hence, now is the last week before the race day this Sunday..

Tapering phase is one of the phase that not every athlete take into their consideration..
Tapering, in the context of sports, refers to the practice of reducing, or tapering off, exercise in the days just before an important competition..tapering is customary in many endurance sports, such as the marathon, athletics and swimming..for many athletes, a significant period of tapering is essential for optimal performance..taper frequently can be in 3 weeks or even one week prior to the race day..longer endurance events are generally preceded by longer tapering periods, with the curious exception of particularly long endurance competitions, such as ultramarathons and multiday races..tapering indicates that optimal levels of muscle glycogen, enzymes, antioxidants, and hormones, which are significantly depleted by intense endurance training, are achieved during a taper..

Personally, I did it since I was in school..but that time I didn't know what I done..I just let myself to have a rest a day or more before any event I entered..but contradically with my friends, they were so busy to training at last minute time..this situation also happened till now, when I always saw most of campus fellas had their training when tomorrow was their event! but I always make sure this is not happen to my athletes..

Tapering period also can boost your 'semangat yang membara itu' for saving it till race day..also it can save you from have even worst situation such as get a flu, overtraining syndrome, or maybe an accident! So now, during tapering phase, I just focus on the quality of each training session..

As a bottom like, as a young man in sports science field, I take a consideration to give informal knowledge for those are involved in any endurance event..and now I hope they know, that tapering period is one of the important parts of training progression that people even didn't notice it..

Friday, October 31, 2008

Road to Powerman 2008: Powerman Malaysia 2008 in one week

Beginning today, I will write something about Powerman Malaysia. As a mental and spirit preparation for Powerman Malaysia 2008 on next 9 Nov 2008..

I involved in this kind of race since year 2003. That year in September I did my first ever triathlon in Desaru. Then later next month in October, my brother Moose asked me to take the Powerman challenge. Altough I already did my triathlon, so then I easily take his challenge to be Powerman finisher. Then I started run for 10km continuously..a training that I did rarely before, because I was a climber and time trialist type of rider during that time.

Later, I and Moose together went to race registration and race briefing in Armada Hotel, PJ..I remembered that year we skip a race dinner the day before we arrive at KL. That day I was introduced to our duathlon star Shahrom Abdullah by my brother. I was impressed that he was not sombong even he was 15th place in world duathlon ranking..(so different if compare with others sports stars)

On 12th October 2003, in Putrajaya, I already at the starting line for Powerman Malaysia 2003. I saw about 200 participants. When the race just started, I try to run at the front with elite's athlete..(haha only manage less than 1km with their's pace). Then I try to set my bench mark for my first 10km leg..then I run with my pace steadily, tried to save my energy for bike leg later.

During bike leg, I push very hard to catch each person in front of me..since I was a good in time trial ride and love attacking while climbing section, the hilly route in Putrajaya seems so easy to me. In final lap, I catch Eugene Chan (that time I don't know who he is) just 3 km to transition. Then I entered transition area together with Eugene. Many people looked me with 'hairan' face.

Then I try to run with him but failed. He was so good in running (the technique). I handle my final run with this method, run-jog-walk-jog-run...until reached finish line. I clocked 3:51:38 at 86th overall place.

I feel so enjoyed that time, the race atmosphere, the crowd and also take a time to have a photos shot. That memories always fresh in my head until now..the desire to challenge myself, learning a new experience and also jumped in new race family..

Post race story was a most memorable..I suffered a runners knee syndrome since 'ngilu' when tried to walk as normal. But later I found how to manage this sydrome..since that time, I started to run, and run, and run for 10km with fast pace..because the minimum distance in duathlon and triathlon race were 10km run!

Now, I feel so 'bertuah' since entered this kind of race. It is because this race are the race for lifetime. We compete in the same age categories, we can't think younger athlete is stronger that older one, learn to respect each others and try to becoming humble..

"Powerman for man who have a power: body, mental, soul, money and ..."

3 Courses in 3 Weeks

After completed my 2nd courses in two weeks, yesterday I received one more course offer letter. Next weekdays for three days I wanted by university to attend the course. For me it is ok, and this time to set new record, complete three courses in three schedule is so pack, need to do my work outside an office hours..

There are the courses:
Editorial Course (22-24 Oct)
Website Development Course (29-30 Oct)
University Orientation Course (5-7 Nov)

On 6 Nov evening, I will start my journey to Lumut, on 7 Nov actually I already in leave..main purpose is to make an impact in Powerman Malaysia 2008!

Thursday, October 30, 2008

Kursus Pembangunan Laman Web

Kursus ini direkabentuk untuk memberi pendedahan kepada peserta yang ingin menerokai bidang pembangunan laman web khususnya bagi tujuan pengajaran dan pembelajaran. Kursus ini berbentuk teori dan amali di mana para peserta akan diberi pendedahan kepada konsep teknologi web, pembangunan laman web sehingga kepada proses penerbitan laman web. Setelah menamatkan kursus, peserta diharap akan dapat membangunkan sebuah aplikasi web yang menarik dan mampu memberi impak kepada proses pengajaran dan pembelajaran.

a) Menjelaskan konsep dan pengunaan teknologi multimedia dan internet dalam P&P.
b) Membincangkan prinsip-prinsip rekabentuk laman web yang berkesan.
c) Menguasai prinsip dan teknik dalam membangunkan laman web bagi tujuan P&P.
d) Merekabentuk dan membangunkan laman web bagi tujuan P&P.

Sememangnya, minat terhadap pembangunan laman web semakin mendalam. Walaupun hanya berkursus selama 2 hari, namun sedikit sebanyak dapat membantu diri sendiri mencapai apa yang diharapkan, sebagai bekalan ilmu untuk masa depan.

"when attending a courses, I save my breakfast, lunch and hi-tea budget"

Wednesday, October 29, 2008

Why Free Advertise?

I don't know when I saw many of athletes in Malaysia sporting event like cycling, running, triathlon and duathlon love to wearing some kind of brand on t-shirt, cap, socks etc..

What I always know, when an athlete wearing a race suit, t-shirt, cap etc mean they have been sponsored by the brand that appear on this kind of attires.

So how an athlete (mostly not a beginner, familiar faces in the races but not yet being sponsored by any kind of sponsor) can easily do that?? This was described as 'free advertisement', Not a 'win-win situation', far a way from 'simbiosis'..the athletes must realize that they a BIG LOSER!!

no sponsor athlete..

Why? An athlete buy an attires, or maybe a set of that brand (maybe sports nutrition products, equipment, pro's cycling team race suit) which is costly. The cost which an athlete paid not only for the attires itself, but the printing cost and some hidden cost was different if an athlete buy an attire without that brand appears or printed on..furthermore, some times such as t-shirt, cap etc are made from low quality fabric and not friendly on race purposes..I have no comment if somebody said, "My money is my matters".

Why? It also not so cool when an athlete wear an attire complete with printed with that brand name during the race..(but still ok if wear it during training session) looks so 'cool' for the athletes themself, but for me it was a FOOL..they simply advertise the brand as free, no T&C, no agreement agreed between two parties..

As a bottom line, why should be pay a lot of bucks for helping freely or volunteering the brand to advertise their brand. Also why should be throw our money for the things that we can get for free?? (hope when you has been sponsored, one day...)

Friday, October 24, 2008

Kursus Penyuntingan

Mengikuti sesuatu kursus memerlukan daya tumpuan dan ketahanan mental yang tinggi. Peserta harus mengikuti ceramah, aktiviti dan latihan yang diadakan bagi meninggikan lagi daya kefahaman seseorang peserta. Ini sekaligus menghasilkan peserta yang mampu memenuhi objektif kursus.

Berada dalam Kursus Penyuntingan bermula 22-24 Oktober 2008, yang dianjurkan pihak UTM hasil kerjasama antara Bahagian Pembangunan Sumber Manusia, Pejabat Pendaftar dan Penerbit UTM Press. Objektif kursus yang diadakan antara 8:30 pagi hingga 5:00 petang ini adalah:

- Mendalami kaedah penyuntingan sama ada karya asli atau karya terbitan
- Mengikuti piawaian teknikal dalam kerja penyuntingan
- Memahami proses penerbitan sesebuah buku sama ada karya asli atau penterjemahan
- Mengetahui kaedah penulisan dan penyuntingan bagi pembinaan petikan, bibliografi, dan indeks

"so by the end all participants in this course should be potential UTM future editors.."

Tuesday, October 21, 2008

Hard Work and Train Hard

As 9 Nov 2008 is so near, Powerman Malaysia 2008, is my main event of the year..since 2003 in was competed in this gruelling event, I feel so good when first time in involve in this kind of race..need to run faster in the beginning, ride harder in cycling leg and got suffered during final run, my training schedule is so tight and need to perform well during training session.
Plus at the same time a lot of work and task to be completed before the end of the add some salt and sugar, I need to attend a Editorial Course next three days and Educational Website Development Course in next week..thats mean, I will lost my morning training session..

But at the end I must realize my work is my main priorities because I just an tiny amateur athlete..

"show profesionalism in work, train like a pro's"

Monday, October 20, 2008

Box House

how can we imagine, a family live in this kind of house? Myself personally attracted by this kind of design..simple and I guess it cheaper than 'rumah kos rendah' in Malaysia..

My Weekend of Full

Wow, last weekend was so full with tight schedule..

Begun on Friday night, I was rode with Mahkota Bikers to fullfill an invitation from PDRM Kota Tinggi for their Majlis Gema Aidilfitri..with Ketua Polis Daerah Kota Tinggi, this event so happening with some Malaysian artists also did their performance, "the series of makan free is begin"..later Mahkota Bikers, did their meeting at Cikgu Hadi's place..

On Saturday afternoon, once again need to rode with Mahkota Bikers for Majlis Aidilfitri at YB Adam Somiru in Kg Kurnia, "makan free episode 2". Then I headed to UTM to saw my students who were in charge the outdoor camp. After that, I did my training, menu was 2 hours of hill interval ride..Later in the evening, Jiha joined me to did hill interval run..then we felt so the night, I was occompanied Jiha to went for her friend open house.."makan lagi"..

Sunday morning I was wake up early as usuall, then have a breakfast with Jiha and we did duathlon (run, bike, run) started at 11am under sunshine..just did it around the campus..then finished at 1pm..we washed our bike then have a lunch the evening I, Jiha, Abg Din and his family also Wan attended our first Equiestrian myself I not so "cuak" or afraid with the horse..then we have a tour and saw how the stable operate..luckily by that time all the boys and girls were so busy to prepared the horses night I rode to MrDale's (JTri Club President) place to "makan free:the finale"..thanks Dale, then filled my night with some laughing and chatting with the JTri Club friends..

So happening, experiencing, and exciting..
"best to be me"

JTri Club Weekly Activities

JTri Club is the one and only triathlon club in I was informed by MrDale, the President, here I post the weekly activities for us to alert and join them..they funny, love to make a joke and fueled by high determination to do triathlon..

Day : Monday
Time: 8:00pm-9:30pm
Location: Kompleks Nusa Mutiara Swimming Pool
Fee : RM6

Day: Wednesday
Time: 8:30-10:00pm
Location : Taman Impian Emas Loop
Fee : FOC

Day: Saturday
Time: 5:00-7:00pm
Location: Istana Garden
Fee : FOC

President - Mahdhir ‘Dale’ 012-7088173
V. President - Ungku Azlan 013-7230456
Secretary - Shamsol ‘Jayenn’ 012-7308082
Treasurer - Ungku Azhar 013-7833559

Friday, October 17, 2008

Heheh I wondering one day if I can travel and ride a big bike tour like this guys..Ewan McGregor and Charley Boorman who were traveled through 18 countries from John o' Groats in Scotland to Cape Town in South Africa via Europe and Africa in 2007. This series we can see at National Geographic Channel 503 in Astro on every Monday 9:00pm.

I also admire with their ride, BMW R1200GS Adventure..I day I will ride BMW Bike(s)..

I can feel the pleasure of their I also have an experience in 2001 when four of us did a tour around Malaya (Malaysia Peninsular) in 18 day on mountain bike..we called our journey as "Ronda Semenanjung"..what a wonderful experience and momories that I can forget until now..

This December, I have been offered to join a tour around Malaya by one of big bikes group in that tour was my ideas gave to them last year..need to reconsider my abilities (financial, time, workload) before deciding to give myself a chance to make a history again..

"history written by ourself is better than our nation histories"

Thursday, October 16, 2008

3 Days In A Row Was A Raining Day

In Johor Bahru now, rain will pouring at 3-6pm consistantly..
In my training schedule, its hard to replace a training that I was missed..

Not allowed myself to training in the rain, but I still need to protect myself from being attacked by flu or is because I need to make sure myself stay healthy and able to do a lot of work and planning in office..

Realizing to consider for having long training in the morning..
Hope the rain stop before the time which I need to use for training properly..

"rain or shine I du.."

Wednesday, October 15, 2008

Johor Triathlon Club Activities Alert!

As I was informed by MrDale, President of JTri Club, here are some activities:

Activities : Duathlon (Run-Bike-Run)
Date : 16 Oct 2008
POM : Pulai Jaya
Menu : Run around Taman Pulai Jaya, Ride to Pontian and back to Pulai Jaya for run.
Time : 8:30 am

Activities : Transition Clinic (T1, T2)
Date : 26 Oct 2008 Sunday
Place : Kolam Renang MBJB, Larkin
Time : 4-6pm
Fee : RM 15 only

Lets come and participate!

Tuesday Twist.

I'm so busy the morning have to settle current task..and in the evening I can't did my I only can slept last night at 2 am..

That's not so good for my performance..

Monday, October 13, 2008

Sunday Ride Report

Sunday ride..from UTM: Blacko, Jiha, Ong, Lim, Kecik and newface boy
met at usual place Tasik UTM, I gave some safety talk and we started at 8:15.
Rode to POM near TNB PUB and waited for Abg Moose and his sons..

Suddenly everybody amazed when a bunch group of riders, came towards us..uncluding me..
Then I shouted "Here they come!", everybody looked at their faces..shocked!?suprised?!

then we joined the group. The Group: Abg Moose, his sons, PakDen (secretary of Persatuan Lumba Basikal Negeri Johor), PakYahya, PakCik2, Brother2, and some riders from Singapore..

We rode to Senai-Kulai-Gunung Pulai-Pekan Nanas-back to UTM..
I met again the faces who were so long time I didn't met..everybody asked why so long didn't join us, where are you going?, and keep told me that I was the one geat domestique rider in Johor once upon a time ago, and etc..

my memories when I was studied came as flashback since how I gain cycling experience and reputation with joining the persatuan and Sunday Ride with them..until my peak performance achieved in cycling back in year 2004, when I set a national record for Longest Non Stop Solo Cycling in 24 hours 18 minutes..that record was endorsed by Malaysian Book of Records..

then now I came back with new faces to continuing my legacy in this sport..I make sure this faces fit enough to ride together as cyclist, not a runner..I give them opportunity from them to learn, gain experiance, and give the best in this sport..time changes every thing..

arrived in UTM at 12:00pm, and have a talk with Jiha, about the ride, the training and future investment in cycling world..then we went to Teo Chin Hock Bike shop in Taman University-my official bike shop since 2001..

Friday, October 10, 2008

To Avoid Injury While Running..

Some basic knowledge from me to share with are your pre caution before injury come during your run session..

Do not run with an inflammation - If possible try to avoid the added pain caused by swelling once you experience an injury. Always keep an elastic sports bandage in your workout bag just in case you become injured. By wrapping the bandage around the injured area immediately you will minimize the inflammation.

Do not rely on sport bandages - Elastic sports bandages are great during non-workout time, but do not rely on them for support during a work out. They are designed to give way to pressure and the pounding of your body weight during a workout is likely to cause them to move out of position, and leave the injured area vulnerable.

Do not let the blisters come out - Wearing a brand new pair of shoes in a race without having worn them before, shoes too big or the wrong pair of socks may cause you blisters. A good pair of double-layered technical running socks should solve the problem. For long distances applying Vaseline directly on the feet avoids blisters (Vaseline is also great to avoid abrasion on the nipples and in between the legs due to the repetitive movements of the running).

Do not ignore pain - Simple tip, but golden rule for every runner. Do not ignore the signs of pain. Ignoring an injured area may cause serious and long-term damage. In particular it is not smart to take pain relief medication to finish a run, as they will reduce discomfort and inflammation but will not cure the origin of the pain. Pain is a way your organism is telling you that something is wrong, and nothing could be more false than the "No pain, no gain" famous athlete's motto.

"running without pain and fresh legs till the finish line"

Thursday, October 9, 2008

Bike LSD This Sunday

PROUDLY to announce that I will organize
Sunday LSD Ride for Beginners..
especially for Kakithoners..

Just bring your bike, money, ic, helmet, water, smile, sporting spirit and willing to learn attitude on this ride. Details as below:

Date: 12 Oct 2008
Time: 7:30 am
Place of meet: Bus Stop Tasik, UTM
Route: UTM-Senai-Kulai-Gunung Pulai-Pekan Nanas-UTM
Distance: +-80km je
Average Speed: +-20-30 kmh je (LSD!)
Attire: Rider attire, helmet (jika ada), sunglass (jika ada)

Watchout this route are hilly, need to be fit..

Abg Moose of Mustaffa Kamal Racing will join us together with his sons Ikram and Iman which is 3rd Best Kids Triathlete in South-East Asia. As usuall he was asked to give and share his valuable info and experiences to us..

Fell free to join this ride..This ride is absolutely FREE!

Wednesday, October 8, 2008

Ngantuk after lunch comeback..

As normal human being, I started to felt 'mengantuk' or sleepy when after having a lunch..

This is because our stomach (specific to small intestine), need more oxygen to digest our food. Digesting system takes more our oxygen supply to our brain or our central nervous system. Digestion is the process of breaking down of chemicals in the body, into a form that can be absorbed. It is also the process by which the body breaks down chemicals into smaller components that can be absorbed by the blood stream.

In mammals like us, preparation for digestion begins with the cephalic phase in which saliva is produced in the mouth and digestive enzymes are produced in the stomach. Mechanical and chemical digestion begin in the mouth where food is chewed, and mixed with saliva to break down starches. The stomach continues to break food down mechanically and chemically through the churning of the stomach and mixing with enzymes. Absorption occurs in the stomach and gastrointestinal tract, and the process finishes with excretion.

So complicated to story here, because no body will understand enough by the end..

Finally, if we are fit enough, our lungs can absorb more and more (massive quantity) oxygen to supply through our they can give enough supply to our stomach and brain at the same time. Working time need more speed and large effort. Training continuously will make we race faster and stronger. By the end we will found sports training will increase our work performance!

"need to do some muscle pumping to avoid sleepy after lunch..hahah"

Tuesday, October 7, 2008

Cronological of Preparation for Adventure Race

Here are some of my research for preparing yourself for AR..for kakithoners who are compete in Perhentian Island Challenge, please read and apply it before you hit and beat the others..

The Week Before...

The week before an adventure race is critical for maximizing race performance.
Consider:Substantially reduce workouts.

Light spinning or fast walking a few times in the week prior to the race is likely all you need. Continue to gently stretch daily, being mindful that cold muscles can easily be damaged during stretching.
Consider carbo-loading, especially in the few days immediately prior to the race. Carbo-loading will increase glycogen stored in muscles and may improve race performance.
Spend time doing your final research on the race.
Get your gear organized.
Create checklists using the race's mandatory gear PLUS the other gear that you think you'll need for the race.
Start getting to be EARLY. Start waking up at race time.
Eat a good breakfast each morning. Eat something that you'll be able eat for breakfast on race day. Consider oatmeal or similar meal.

Two Days Before...

Get all your gear together and packed up. If possible, load up your vehicle as though you were racing in the morning.
Print out directions to the event.
Get the clothing you're wearing to the race ready to go. You should be totally ready to go so you have nothing to do tomorrow evening.
You'll want to get to bed early tomorrow without any stress.

The Night Before...

Relax! Continue to stay hydrated. Many racers will drink a liter of water before bed and another pint in the middle of the evening (that liter of water will serve as a natural alarm clock!)

The Morning of the Race...

Wake up with enough time so you can get to the race site without stress.
Eat a good breakfast.
Caffeine may help your performance, so if you are a coffee or tea drinker, today isn't the day to switch to others. If you're doing an endurance length race or longer, consider drinking an hour before race time. Never take food or drink on a race that you've never used before during training!
Get to the race site early and get your gear organized in the TA.
Warm up a bit and get ready to race!

After the Race...

As soon as you hit that finish line, start your recovery by hydrating and eating. Eat some fruit or similar carb loaded food. Warm down by walking around a bit.
Consider an ice bath post race. Wear several layers of upper body clothing, including a heavy fleece. Get in a bath with cool water and then start adding ice. (You'll need allot!) The bath should last around 10 minute if you can stand it.
Take a few days off from workouts. Then start walking and stretching to keep your muscles from getting too tight.
For a sprint race you'll likely want to take five to seven days off from serious workouts.
For longer races, more rest may be helpful.

Writing Struggle

This week I need to complete my writing for the book. Well, I young enough to write a book for public need to follow a path from senior authors..I'm so lucky because my boss want to share his opportunity, experience and ideas with me..

Now is my phase for hitting the keyboard, after weeks of searching any valuable write a book for non English readers public is harder that anybody ever thinking..they didn't know the latest knowledge or event that were happened nowdays..for me thats was my reponsibility..

Bottom line is, hit my keyboard as far as I can, Friday is so near man!

"I wondering this time, how my mother can type so damn fast.."

Monday, October 6, 2008

New Hope

Powerman Malaysia will be held in 4 weeks time from now..

Thats mean all the training always meet their peaking, and last week is for tapering..
With training time per week reached 20 hours, I believe this amount of training not so good enough to beat stronger competitor in that race..

But this year I need to show my top performance again since 2004 & 2005..what a shame on me who was failed to maintain my top condition during 2006-2007 season..*that time was a critical period in my life-to complete my studies and start my career..

My training regime were in their top performance, I also can coupe with their drastical progression..this October, we will more aggresive and "gila"..

So three weeks to hold 20 hours training time's achieveable..

"Hit the 'wall' during the training , before your head hitting the wall after the race"

Sederhana Aidilfitri Ku

1 Oktober bersamaan 1 Syawal sudah berlalu..sambutannya sederhana oleh aku dan keluarga..
Seperti kelaziman, malam raya kami 2 keluarga berkumpul di rumah atuk, berbuka puasa bersama, solat maghrib dan isyak berjemaah, bertakbir, membaca surah Yasin, bertahlil dan diikuti sesi bermaaf-maafan sesama keluarga..saat-saat itu membuatkan kami berasa begitu bahagia..keluarga yang tidaklah besar namun keakraban kami membuatkan kami kuat..

Juadah Aidilfitri sudah siap sebelum terbenamnya matahari hari terakhir Ramadhan..ibu saudaraku masak nasi beryani dan lauk-lauknya (ayam merah, daging kurma), ketupat, rendang daging dan rendang kerang masakan emak yg memang pedassss, kek coklat (satu dibuat oleh ibu saudaraku satu lagi girlfriend aku)..

Pagi raya, aku hanya mengenakan pakaian pergi ofis..kemeja biru lengan panjang, seluar khakis..solat sunat Aidilfitri..banyak mata yang pelik melihat pakaian aku pagi itu..

Raya kedua ikut keluarga beraya di Muar dan Tangkak, dari pagi hingga rumah atuk-atuk saudara..

Raya ketiga petang hingga malam beraya di rumah ibu-ibu karaoke anak-beranak sehingga 2 pagi..hebat

Kesimpulannya, Aidilfitri disambut sederhana tetapi meriah dan penuh kemesraan di samping keluarga terdekat yang rapat, mesra dan bahagia..

"finally I manage to come back in office in one piece"

Monday, September 29, 2008


1 Syawal akan menjelma dan Ramadhan meninggalkan kita. Ini bermakna seramai 2 bilion umat Islam serata dunia akan menyambut Aidilfitri..diraikan sebagai merayakan kemenangan setelah berpuasa selama 30 hari di bulan Ramadhan yang penuh keberkatan..

Aidilfitri di Malaysia merupakan perayaan yang disambut besar-besaran oleh kebanyakan Muslim berbangsa Melayu..upacara balik kampung, menziarah tanah perkuburan, menziarah sanak-saudara, sahabat handai, memasak hidangan istimewa, menukar pakaian baru, menghias rumah, bagi duit raya, main mercun, hilang anggota badan, menangisi pemergian anggota keluarga dan juga kemalangan maut akan bertambah??

Aidilfitri di kalangan Melayu kebanyakannya menjurus ke arah pembaziran dan boros..tidak tahu mengapa menjelang Aidilfitri segala perkara yang aliran keluar melibatkan wang ringgit akan berlaku..adakah kerana ingin menunjuk-nunjuk? Menampakkan taraf hidup melalui pakaian, hidangan kuih-muih, perhiasan rumah, nilai duit raya, kenderaan baru, malah majlis rumah terbuka..semua ini merupakan ejen-ejen utama kecenderungan inflasi..fikirkanlah

Sempena Syawal ini sambutlah Aidilfitri dengan kemaafan, keinsafan dan kesetiaan bersama keluarga. Aidilfitri dirayakan meriah tetapi bersederhanalah dalam berbelanja. Hormat-menghormati sesama muda dan tua, berhemah di jalanraya dan yang utama keselamatan rumah apabila pulang berhari raya..

Akhir kata semoga Aidilfitri ini akan memberikan kebahagiaan dan limpahan rezeki kepada semua. Untuk atlet-atlet, makan berpada-pada, latihan jangan dilupa..

"Hope to see you soon in one piece!"



There was a hatrick when we completed three consecutive night duathlon on Saturday during this Finale, there were seven joined..Me, Jiha, Ong, LKS, Ida, Mr Dale and Faraied..

We did steady endurance pace..
manage to clocked at 1 hours and 55 minutes..
everybody feel great, fresh until the end and so happy..

pre-training preparation

MrDale tightening his NB shoes

As usuall after training we had a discussion and short talk about this sport..
Mr Dale shared his experience, I talk about training system, intensity and some knowledge about phase involved during racing..

post-training discussion and short talk session

So Alhamdulillah, we finished our Trilogy of Ramadhan Night Duathlon of 2008


Thursday, September 25, 2008

Trilogy of Ramadhan Night Duathlon: The Finale

Proudly to announce for the 3rd time again I'll organize together with Kakithon Club a Saturday Night Duathlon Training..Here some info:

Date : 27th Sept 2008
Time : 9:30 pm (after Solat Tarawikh)
Place to meet : Bus Stop Tasik UTM
Objectives :
*to make sure Kakithoners seasoned enough for duathlon race
*to give close "silaturrahim" around Kakithoners
*as part of Powerman Malaysia training
*to complete The Trilogy of Ramadhan Night Duathlon
Menu : 5 km Run, 18 km Bike, 5 km Run
Intensity: Leisure, group training (not a race!)
Clothes: Bright, proper for duathlon training, if possible have releftion stripe

MrDale the President of Johor Triathlon Club will join us again this night..
Faraied of Putrajaya also once again will come to join us for the 2nd times in a month!

So grab your shoes, grab your bike, bring your heart to here..don't miss it out!

Bike Ride Under Sunshine During Ramadhan

Wow! So hot, maybe feel thirsty, tired, etc..

But luckily, riding big bike, not your road bike..

This Saturday, my big bike club Mahkota Bikers will had Kembara Amal Nur Ramadhan..this programme focusing to give some help for 'fakir miskin' and OKU (disabilities peoples) with some 'sumbangan ikhlas' for their preparation for Aidilfitri next week..more info log on

So,what the effect for us who are riding the motorbike? Of course the main factors to consider is, skin exposure to sunlight, and our hydration system..

This programme will consist 4 district in Johor..from Johor Bahru-Kota Tinggi-Kluang and Batu Pahat..around 250 km of travel by motorbike, 4WD, cars, and others support vehicle..

1st ride and wear long sleeve jacket..don't expose your skin directly to the's will cause sunburn, bla-bla..long sleeve t-shirt wore alone without outer shelter, not recommeded by me..because the most important thing is your safety..

2nd, hydrate or die (Camelbak motto), when ride a bike, motorist will loss 250-500ml of fluid perhour during prolong muslim we can't drink and eat during fasting time..but how to prevent fluid loss from your body? Rider must wear breathable jacket (our club GIVI jacket is a good example)..this kind of jacket also provide good ventilation system that will cool your skin temperature..and to prevent wind factor and sunlight to suck the moisture from your skin..

Got an idea? Yes thats was a very simple idea, that normal people didn't know..

Tuesday, September 23, 2008

Contador at 25

What an incredible performance by Alberto Contandor who was born 6 December 1982, the Spaniard who ride for Team Astana..In less than 15 moths he won all grand tours in cycling..Last year in July he won Tour de France, the continuing his climbing and time trial abilities to wore Maglia Rossa (leader jersey) on last April to won Giro d'Italia, and last Sunday, a history wrote by him when he win Vuelta a Espana..

I was so admire with his abilities to conquer major climb and also can push harder when Individual Time Trial race begin..despite that he looking so dominant in last Vuelta when he got 1st in overall classification, 3rd in mountain classification and 2nd in points classification..with an age was 25, he make cycling history to join another 4 cycling legends who were win all the grand tours.. Jacques Anquetil, Felice Gimondi, Eddy Merckx and Bernard Hinault..Even Lance Armstrong just only win Tour de France for eight time consecutively..

I can't imagine how successful the Spaniard growth their cyclist since they were they develop their organization and training regiment, and finally to show the world how the Spaniard can achieve in cycling..many people in cycling world will know the name of current star like Carlos Sastre winner of this year Tour de France, legends such as Jose Manuel Fuente (70's), Pedro Delgado (80's), Miguel Indurain, Abraham Olano and Roberto Heras (90's)..

Vuelta first held in 1935 and annually since 1955, the Vuelta runs for three weeks in a changing route across Spain..the inaugural event (1935) saw 50 entrants face a 3,411 km (2,119 mi.) course over only 14 stages, averaging over 240km (149 mi.) per stage.. it was inspired by the success of the Tours in France and Italy, and the boost they brought to the circulations of their sponsoring newspapers (L'Auto and La Gazzetta dello Sport respectively)..

In Malaysia we are so proud with Le Tour de Langkawi since 1996, but in the last 2 years we can saw Malaysian riders, show their performance among the pros..the name like Anuar Manan, Mohd Haidar was a good sprinter that Malaysian must develop properly..

I believe if our good cyclist will send to Europe to training and ride with professional team, one day we can see Malaysian with a podium in any tours in this world..

Monday, September 22, 2008

Last Working Week Before Syawal

haaa..Syawal will be celebrate about 10 days from now..but my workload still a massive load to shave until finisha and done..PhD paperworks, paperwork for new infrastructure to build, programme planning moved to designing process, at the same time need to attend final exam papers workshop, observe my practical teachers at school (4 of them), small task increased day by day..bla..bla..bla..

While current task didn't settle yet, and just now I received one opportunities from my boss to write two chapters of book..its hard to say NO, because this is my first experience to be one of the author of the book..and simple you will said NO if heard like this "we must submit before hari raya or one week after hari raya," thats it! but for me, "I'll give a try, and work hard for this.." "Ok, we share the topic to write together.." my boss replied..and the topics related to my field of need to search the information in the library, maybe at night??

So that, I will settle my current task and can seat properly during Hari Raya to write a chapters for that book.

Ramadhan Night Duathlon: 2nd Episode

Last Saturday was our 2nd time for duathlon training in this Ramadhan..Jiha, Ida, Yao Han, Dale from JTri Club and me..just did 2.5km run, 18 km bike and 4 km run..easy pace, group training, we can talk all the way..

After training Dale give some advise and shared his experience..he also gave his oppiniton about this multisport in Malaysian perspective..useful info for beginners with brains..

Hope we can did it again but in larger numbers of persons joined..

Thursday, September 18, 2008

Current Fitness Level: Moderate

Ramadhan already entered day 18th..and after 18 days, I only complete below 10 hours of training..crazy!! Last week, the whole week I felt not good, the nature has called..need to rest a lot, besides my workload has been increased during Ramadhan..

Try to manage this two weeks before Syawal Long Holiday, and all the dateline, within next week..a lot of meeting have to attend, a few paperwork must be submit, and also 5 practical teachers I need to observe..

So that, last week I lost my immune system and it was turned down..with heavy flu and fever in 3 days, I still can stand and went to office..but on the 4th day, it was time to rest for 4 days..huh

Now I feel more healthier, strong and my morale increased day by the mean time my work pressure also getting higher day by day..

But Ramadhan always teach the Muslim to be so patient, and wisely manage their pressure, 'cubaan' and load! (workload and expenses load!)..

Wednesday, September 17, 2008

Saturday Night Duathlon Training

Proudly to announce once again I'll organize together with Kakithon Club a Saturday Night Duathlon Training..Here some info:
Date : 20th Sept 2008
Time : 9:30 pm (after Solat Tarawikh)
Place to meet : Bus Stop Tasik UTM
Objectives :
*to make sure Kakithoners seasoned enough for duathlon race
*to give close "silaturrahim" around Kakithoners
*as part of Powerman Malaysia training
Menu : 2.4km Run, 18 km Bike, 3.6 km Run
Intensity: Leisure, group training (not a race!)
Clothes: Bright, proper for duathlon training, if possible have releftion stripe

Some "otai" and "orang lama" from Johor Triathlon Club will join us that night..

So save this info in your weekly planner..don't miss it out!

Tuesday, September 16, 2008

My Athletes on TV3

Ong Wei Xiang, one of the my athletes in Kakithon Club finally has been seen on TV3 Buletin Utama last night! Welcome to the club Ong..hehe

Club what? As you want to know in last 2004-2005 my face and Abg Moose always cought on cameras when we attend pre race event such Malakoff Malaysian Duathlon Series, Powerman Malaysia, cycling event..last year I and Jiha were interviewed by RTM, NTV7 for our 100 Hours Non Stop Run..back in 2002, my 1st time interviwed by reporter from RTM in one of UTM occassion for celebrating UTM Solar Bike Team as we shown great performance in SolarBike Rayce and Solar Xpress in USA in 2002 summer..and the latest one, I also interviewed by RTM again at Desaru International Long Distance Triathlon last August..

The moral behind last night Ong's appearance in TV3 Buletin Utama is "athletes which choose to do this sport are not 'cikai' athletes. We have commercial value, we can attract another parties to stand with us, walk with us and run as we like.."

So that, I 'tak kecil hati pun' or no heart feeling if our sport continuosly labeled as "Sukan Anak Tiri" Utusan Malaysia, by most of the sports bodies and authority in IPT, state, and this country..
we're now looking for Internationally..

"janganlah jadi jaguh kampung sahaja"

Open your eyes, open your ears, open your internet, open your mind..

Monday, September 15, 2008

Post "Minggu Tak Sihat" Stories

After 4 days rest at home, today I already work in office..a lot to do but can manage that I can wrote this blog..

Last Saturday duathlon training for me, my body really hit the wall that night..I walked about 50 meters during last 3 km run..but after that I can striding and sprint toward to the finishing..

then "twinkle..twinkle..many many many stars!", still manage not to vomit..but nothing to vomitted out because I only ate maggi when berbuka calories supplied my body..

then we have drinks, and I talking a lot to Lim, Ong and Yao Han about training, cycling and racing..1 am headed back to home..

before back to home, have McDonald first..McValue meal double cheese burger, fries and cola..then feel fresh, sleep at 3am..

sahur ate only kurma (dates) and milk..

Sunday out date with Jiha, our plan were berbuka chicken chop and abc..we hung together until night..we talking a lot..especially Jiha excited to told me their new workplace environment..I was happy, she more happier..

13 SEPT 2008 POST: When Nature Calls..

This Post actually I wrote on 13 Sept night.. I have no idea when I saw this post published on 17 July 2008??

After 3 days, suffered from flu, and still went to office to attended a few meetings, finally on Thursday, I cant woke up in the breathing can't operated as usual..

Then 2 days at home..having rest and just watched that damn box..luckily have national geography, discovery channel, asian food channel, vuelta de least my knowledge will increased..

Yesterday, after berbuka, I decided to went to clinic..for MC, then attanded Mahkota Bikers meeting after that..what the *#$+?

Finally, my experiment did to myself end any chemicals medication I took since I was attacked by flu until I will do duathlon training tonight!!

I still survive!! Alhamdulillah..

Wednesday, September 10, 2008

Perhentian Island Challenge

Today, my faculty has decided to approved I and my partner to participate in this coming event-Perhentian Island Challenge..we will participate in Mix Elite Category..and suprisingly my partner is one of the toughest female lecturer..and her age was same as my mother age..I guess so??

So, the plan was just to enter this race, and have some fun..I will there no more than as tourist..haha..but at the same time can swim, trail run (jog??), completing obstacle course, etc..

But at the same time, my will open my eyes, and ears to see and hear the race itself..then we can do some studies, and come out with simple research by the end of the day..

The event will be held at Perhentian Island, Terengganu on 17-19th October 2008..
Entrance fee already settled, and now my task to settle all the documentation and legal side for our team before participating in this event..

Hope things will run smoothly..

Tuesday, September 9, 2008

Bro, Ku Mengantuk

Followed is a one of the great quetion from my blog reader Mr Nurashid..then I decided to shared his problem with the is my answer regarding his question..

Nurashid wrote:>
"Bro, tumpang tanya eh. Ku baru je baca blog ko. Kenapa lepas ku lari 21km, satu hari mesti mengantuk. Sebab pagi tadi lari 21km. Aduh, tak hengat ngantuk kat opis. Ada ke cara nak hilangkan ngantuk tuh, makan ke. Minum ke. Kenapa eh mengantuk? Takkan nak kata badan membakar sampai mengantuk jadinye. Kalau ku cycling ke opis, walaupun start kul 4 pagi, takde le ngantuk camni. Mintak penjelasan please.."

terima kasih kerana view blog saya..just a humble blog utk dikongsi..

actually, mengantuk ni disebabkan kekurangan darah yang mengandungi oksigen sampai ke otak kita..
faktanya, otak kita memerlukan hampir separuh daripada kuantiti oksigen dalam paru2 yg kita mampu supply apabila bernafas..selebihnya dibekalkan ke sistem pencernaan, sel-sel, termasuklah otot-otot..

Aktiviti berlari pula melibatkan penggunaan otot yg lebih banyak berbanding berbasikal..of course perlu melangkah dan menghayunkan tangan..(jgn la pulak lepas ni tak hayun tangan sbb nak jimat oksigen).

Apabila berada dalam fasa post activity, otot2 yg telah bekerja tadi memerlukan oksigen yg lebih byk drpd keadaan normal..ini berlaku disebabkan otot2 tadi 'bernafas' secara abnormal..(kuantiti yg diperlukan melebihi daripada jumlah supply)..maka setelah saudara berehat pun, otot2 tadi masih lagi menagih/meminta oksigen untuk di'supply' kepadanya..oleh itu, bekalan darah yg beroksigen ke otak pun terpaksa dihadkan dan dihantar ke otot2 yg memerlukan itu..(actually sel-sel)..

Antara kemungkinan yg berlaku semasa fasa DURING ACTIVITY adalah:
1) saudara bernafas dgn tidak cekap (ayat lain tidak betul)..
2) saudara melakukan aktiviti menghampiri anaerobic threshold di mana otot dipaksa bekerja tanpa mendapat kuantiti oksigen yg sepatutnya diperlukan..

Cara mengatasi:
1) Bernafas dengan betul iaitu pastikan nafas ditarik dan dihembus sepenuhnya utk memaksimumkan pengeluaran gas karbondioksida dari tubuh..
2) Latihan biasa endurance hanya bersekitar 60-65% daripada kadar nadi maksimum saudara..(melainkan saudara berlatih untuk memaksimumkan kadar anaerobic threshold saudara-bagi menghadapi perlumbaan yg memang laju-tetapi itulah risikonya)

Lain-lain pembolehubah saya tidak bincangkan di sini..antaranya faktor makanan yg di ambil post race (sistem pencernaan memerlukan oksigen utk mencerna makanan saudara), selain suhu rendah di pejabat yang berhawa dingin..

Begitulah sedikit penjelasan secara separa saintifik untuk fahaman saudara dan umum..



Memori Puasa dan Berbuka Puasa

Today I decided to write my post in Malay..

Ramadhan menjelma lagi..umat Islam diwajibkan menunaikan Rukun Islam ini dengan berpuasa pada bulan Ramadhan selama sebulan..Puasa secara relatifnya diertikan sebagai menahan diri daripada lapar dan dahaga serta perkara-perkara yang boleh membatalkan puasa..(itu yg pernah aku belajar dulu). Jadi sebagai seorang muslim, aku telah mula puasa penuh sebulan tanpa ponteng sejak berusia 12 tahun..tahun ini InsyaAllah 13 tahun aku berpuasa dan menghayati erti "Berpuasa".

Dahulu, semasa zaman kanak-kanak dan remaja, waktu berbuka puasa adalah waktu yang dinanti-nantikan..tak sabar nak berbuka bersama keluarga yg duduk makan bersama (satu fenomena yg hanya boleh dilihat di bulan Ramadhan sahaja bagi keluarga aku)..

Apabila belajar di universiti, diri aku tiada upacara "berbuka puasa" seperti yang lain..berbuka puasa aku waktu itu sekadar minum air milo 3in1 yang dibancuh sendiri di bilik..mana taknya, aku walaupun di bulan Ramadhan terpaksa menjalani latihan cycling dan running..anatara 5petang hingga 7 malam..jadi bilalah masa aku nak ke bazar Ramadhan..namun adalah juga seminggu sekali aku ke bazar Ramadhan membeli juadah berbuka puasa..selesai solat maghrib diikuti bacaan surah Yasin, barulah aku keluar cari makan..waktu itu istilahnya keluar "makan malam"..hanya aku seorang diri makan di restoran atau arked..(cepat sikit dapat makanan tak payah tunggu lama). Itulah Ramadhan yang aku telah jalani selama 5 tahun aku menuntut di UTM.

Kini setelah mencecah usia dewasa, kadang-kala aku terpaksa berbuka di ofis (bermula 2006), dalam perjalanan pulang ke rumah, atau sekali-sekala bersama yang tercinta..tapi aku masih beruntung kerana berpeluang melalui kembali berbuka puasa bersama keluarga di rumah..(skrg ni asek miss je, tak on time sampai rumah) at least dapat makan masakan mak, dan memerhatikan adik-adik kecil aku melaksanakan tugas-tugas khas mereka..(sama seperti aku berdua dgn adik kedua dahulu)..

Monday, September 8, 2008

Cramp: No More

Did you ever feel like 'geli2', 'jari bercantum' or 'kaki tak boleh bengkok'? In the beginning of my running pleasure, I always feel that kind of situation..unfortunately its happened when you are at good position to have prize money!

Hate it when you get cramps while running? You aren't the only one. Me too! Running cramps affect everyone, including runners that are in shape. Below are the tips will help us avoid running cramps.

Cramps are related to many things, including what you eat and how you breathe. But the most important thing to do is stretch before and after every run. So make sure you incorporate a good stretch routine if you want to avoid cramps while running.

Your diet can also help you avoid running cramps. Make sure you hydrate before any run. During your run, stay hydrated by drinking at regular intervals. Always make sure to drink before you get thirsty. If you feel thirsty, it's already too late. And make sure to drink water or sports drinks. Soda isn't a good substitute. Bananas are a good source of potassium, which help to prevent running cramps.

When you run, make sure you are bringing enough oxygen into your system. The best way to do this is to take full breaths. That means completely exhaling to allow for a new, full breath.
Try to run within your ability. If you want to run longer distances, follow a training program that will allow your muscles to build up to handle those distances without excessive fatigue.

Cramps usually go away on their own, but if your cramp won't go away, try these techniques:

  • Stop running or slow down your running pace (rileks k)
  • Massage the muscle that is cramping (if you know the human anatomy is better)
  • Stretch the muscle and hold the strech until the cramp goes away (normal people said so)
  • Apply heat to the muscle that cramped (use cream suck as counter pain, salonpas, etc)
  • The most common causes of running cramps include lack of stretching and muscle fatigue. (we push to high our effort, so that our muscle tak bleh tahan)
  • High temparatures, dehydration and loss of salts and electrolytes also contribute to running cramps. (your blood become hypertonic)
  • Your age also impacts your risk of cramps. (who are most prone to have cramp? below 40years old buddy or above 40 years old Otai?)

Finally, if all of above you can do it, I bet no body will cramp no try it on..

Thursday, September 4, 2008

Peanut Butter is Mentega Kacang: The Secret Hidden

Did you remember when your mother spreaded penut butter with a bread to make very simple sandwich in the morning? Do you like it? I myself didn't like it so much..but sometimes I started to realized that peanut butter have a lot of benefit for athletes like us..

In this day and age of energy bars, protein powders and weight gain shakes, many athletes forget about "real" foods, such as peanut butter. Peanut butter is one of the best sports foods around. It is tasty, inexpensive, satisfying, nourishing, and even good for our health. But all too often, one can hear athletes say "I don't keep peanut butter in my house: it is too fatty, too fattening" or "I ration peanut butter to once per week, on my Sunday morning bagel". They try to stay away from peanut butter. That is nuts! Yes, peanut butter is calorie-dense, but it can beneficially fit into your sports diet.

The following information explains why peanut butter (and all nuts and nut butters, for that matter) can be considered a super sports food for athletes who want to eat well and invest in their health.

Peanut butter is satiating and satisfying... perfect for dieters
- Because you will never win the war against hunger, your best bet is to eat foods that keep you feeling fed. This means, foods with protein and fiber, like peanut butter (and nuts, in general). You will feel fuller for longer if you have half a whole wheat bagel with peanut butter, as compared to the same amount of calories of a plain white bagel. The protein and fiber in peanut butter "sticks to your ribs" and is not fattening, unless you overeat total calories that day. A Perdue University study reports subjects who ate peanuts every day did not overeat daily calories (Kirkmeyer, "International Journal of Obesity", 24:1167, 2000). Peanut eaters tend to naturally eat less at other times of the day (Alper, "International Journal of Obesity", 26:1129, 2002). Plus, if you enjoy what you are eating on your reducing diet, you will stay with the food plan and be able to keep the weight off. This is far better than yo-yo dieting!

Peanut butter is a quick and easy way to reduce your risk of heart disease
- Just slap together a peanut butter (and honey or jelly) sandwich on multi-grain bread, and you have the makings of a heart-healthy meal, if not a childhood memory. A quick and easy peanut butter sandwich is healthier, by far, than a fast-food burger or fried chicken dinner and far better than, let's say, an equally easy "meal" of chips or ice cream. That is because peanut butter offers health-protective mono- and polyunsaturated oil. Trading burgers (saturated fat) for peanut butter sandwiches reduces your risk of developing heart disease. In fact, the more often you eat peanut butter (and nuts), the lower your risk of heart disease(Hu, "Journal of the American College of Nutrition" 20(1):5, 2001). Start spreading peanut butter (instead of butter) on toast. Enjoy peanut butter & banana for a "decadent" snack in place of ice cream.

Peanut butter is an affordable source of calories
- If you are a hungry athlete who needs 3000 or more calories a day, you can spend a significant amount of money fueling yourself (especially if you routinely eat protein bars, weight gain shakes and other engineered sports foods). Peanut butter can fuel your body without breaking the bank. One hundred calories of peanut butter (about 1 tablespoon) costs far less than 100 calories of other protein sources, such as cottage cheese, tuna and deli turkey breast. The cost of 200 calories of peanut butter is far less than the money you would spend on 200 calories of an energy bar... and generally, the peanut butter is far tastier!

Peanut butter is a source of protein, needed to build and repair muscles
- But take note: peanut butter is not protein-dense. That is, two tablespoons of peanut butter, the amount in an average sandwich, provides about 7 grams of protein. In comparison, the calorie equivalent of turkey in a sandwich offers about 20 grams of protein. Athletes who weigh 140 pounds may need 70 to 100 grams protein per day; 200-pound athletes, 100 to 150 grams. For 100 grams of protein, you would have to eat the whole jar of peanut butter! Unlikely. To boost the protein value of peanut butter, simply accompany it with a tall glass of milk: a peanut butter & jelly sandwich with 16 ounces lowfat milk equals 28 grams of protein, a good chunk of your daily requirement. Milk simultaneously enhances the value of the protein in the peanut butter sandwich. That is, peanuts are low in some of the essential amino acids muscles need for growth and repair. The amino acids in milk (as well as those in the sandwich bread) nicely complement the limiting amino acids in peanuts.

Peanut butter is a reasonable source of vitamins, minerals and other health-protective food compounds
- For example, peanut butter contains folate, vitamin E, magnesium and resveratrol, all nutrients associated with reduced risk of heart disease. Magnesium is also associated with reduced risk of adult-onset diabetes. Peanut butter offers a small amount of zinc, a mineral important for healing and strengthening the immune system. As an athlete, you need all these nutrients to keep you off the bench and on the playing field.

Peanut butter contains fiber - not a lot (1 gram per tablespoon) but some - Fiber in food contributes to a feeling of fullness that can help dieters eat less without feeling hungry. Fiber also promotes regular bowel movements and helps reduce problems with constipation. By enjoying peanut butter on whole grain bread, you can contribute 6 to 8 grams of fiber towards the recommended target of 20 to 35 grams fiber per day.

Peanuts contain mostly health-protective
mono- and polyunsaturated fats
- When peanuts are made into commercial peanut butter, some of the oil gets converted into a harder, saturated fat. This keeps the oil from separating to the top. The hardened oil, called trans-fat, is less healthful. But the good news is, commercial peanut butters contain only a tiny amount of trans fats and just a small amount of (naturally occurring) saturated fat. For example, only 3.5 of the 17 grams fat in two tablespoons of commercial peanut butter are "bad". To minimize your intake of even this small amount of unhealthful fat, you can buy all-natural peanut butter. If you dislike the way the oil in this type of peanut butter separates to the top of the jar, simply store the jar upside down. That way, the oil rises to what becomes the bottom of the jar when you turn it over to open it. And if you eat peanut butter daily, you won't have to refrigerate it, thereby making the all-natural peanut butter easier to spread.

Caution: peanut butter is a poor source of the carbohydrates needed for muscle fuel - Don't try to subsist on peanut butter by the spoonful! Luckily, peanut butter combines nicely with banana, bread, apples, oatmeal, crackers, raisins, and even pasta (as in Thai noodle dishes). These combinations will balance your sports diet.

Wednesday, September 3, 2008

Report of Merdeka Multisport Training Camp

As scheduled before, the first ever Merdeka Multisport Training Camp (MMTC) has been succeded..
MrBlack as an organizer collaborate together with Kakithon Club, managed great weekend holidays for all participants..


A very first participant who was reported for this MMTC 2008, was Mr Faraied, Civil Engineer from Wisma Putra..he very ethusiastic with this MMTC..then followed by Nazihah former UTM Multisports athlete, and the others..we check in at Faculty of Education Outdoor Education Campsite, UTM Skudai as our official accomodation for this two days..

On Saturday evening, MMTC was started with cycling session from UTM-JB..started at 6:00pm, the peloton smoothly headed to JB City..have a photoshot at one of the famous spot in JB..

later MMTC decided to break and take a dinner at Warong Saga..this small restaurant provided local Johorean cuisine and as the customers, always impressed by the massive collection of all Sultan of Johor potraits, the Royal Families, local Government officers from past until now, the photos of JB cities growing 'anak jati Johor', I explained all the histories that related with the collections there

After finished our dinner, the peloton headed back to UTM for merdeka celebration which has been arranged by UTM

after midnight, once again we have 2nd round of dinner.."carbo loading session"..haha


Sunday morning, 31st Aug 2008..
Started at 8:15 am, MrBlack give some talk about dehydration, heat cramp prevention and many useful tips for MMTC participants..
Six of us together enjoyed our long run from UTM to JB City..
there were 22 km, road run, and hot weather waited for us..
decided to split this long run to 2 sections, 11km-11km..

everybody cannot run from heat torture along the way..(but I managed to handle well)
finally we reach JB City, and once again we took a photoshot at the same place as yesterday..heh

then we took our lunch at JB City Square..finally we reached UTM at 2:30pm..phew!


Saturday, August 30, 2008

Merdeka Multisport Training Camp

Proudly to announce that Mr Black from Sports Science UTM Panel with collaboration from Kakithon Club will arrange a annual training camp especially for Merdeka Holiday..

Below are the details:

Programme: Merdeka Multisport Training Camp
Date: 30-31 Aug 2008
Location: UTM Skudai, Johor
Participations: 8 persons (expected one member from KL will join us)
Fee: F.O.C (for Merdeka Spirit)
Accomodation: Faculty of Education Outdoor Education Campsite, UTM Skudai
What to bring: Money, Bike, cycling attires, running shoes, running attire, sleeping bag, personal need and tools
What you can get?
Bike ride on Saturday evening (4 hours LSD)
Merdeka Celebration together at UTM!
Running on Sunday morning (Half Marathon, UTM-JB)
Tips for Recovery nutritional sytem, Sports related injuries prevention, Riding in Busy Traffic, Heat Stroke & Dehyration Prevention.

so please come and enjoy this training camp!

Energy Bar: The Pros and Contras

A plethora of energy bars awaits you at every convenience store, each bar boasting about its ability to enhance performance. You can find a bar for every diet style (kosher, low carb, high protein, vegan, organic) - and for every exercise need- (pre-exercise fuel, recovery, muscle growth). You can spend a small fortune on these prewrapped bundles of energy, thinking they offer magic ingredients. Not true: "Energy" simply means "provides calories", not "will make you feel more energetic". No research, to date, proves that a specific brand of energy bar contributes to performance enhancements beyond that found in the energy from oranges, whole grain foods, and even chocolate bars (the original energy bar, right?). Granted, the wholesome bars made from real oats, nuts and fruits are nutritionally preferable to chocolate bars, but do you really believe that some of them are any more than glorified candy...?

Energy bars are big business. Major food companies know that today's consumers want convenience at any cost, and indeed, energy bars are convenient and costly!

The following information on the pros and cons of energy bars can help you decide how much (if any) of your food budget you want to dedicate to these popular snacks.

Energy bars are ready-and-waiting to be consumed - No mess, no preparation, no refrigeration. In today's eat-and-run society, when meals are a rare occurrence in a busy schedule, an energy bar suits the need for hungry runners who seek a hassle-free, somewhat nutritious alternative to vending machine snacks or a missed meal. The bars have a long shelf life, so you can stock them in your desk drawer or cupboard for a steady supply. While a bar or two a day is unlikely to be harmful, if your wastebasket or car floor is littered with energy bar wrappers, think again. You are naive to think this processed item can replace a whole food. Rather, energy bars commonly displace apples, bananas and other fruits that optimize health. If you resort to an energy bar for a meal replacement, at least try to eat some real food alongside, such as a yogurt and an apple or a (lowfat, decaffeinated) latte and raisins. Also, try to choose a bar that has 10 to 15 grams of protein.

Energy bars are portable - You can easily tuck these compact and lightweight bars into a pocket or gym bag for emergency food, if not preplanned fuel before, during and after a workout. The bars don't crumble, but take heed: some melt in the heat, or become unchewable in the cold.
Energy bars facilitate pre-exercise eating - The energy bar industry has done an excellent job of educating us that pre-exercise fuel is important for optimizing stamina and endurance. The associated energy boost likely does not result from magic ingredients (such as chromium, anti-oxidants) but from eating 200 to 300 calories. These calories (which usually include some form of sugar) clearly fuel you better than the zero calories in no snack. But note that calories from tried-and-true graham crackers, bananas, and granola bars are also effective pre-run energizers.

Instead of relying solely on the carbs in your pasta dinner the night before a long run, you can stay well fueled during the run by consuming about 0.5 grams of carbohydrate per pound of body weight per hour - This comes to 200 to 300 calories (as tolerated) for most runners, exactly what an energy bar offers. Just be sure to drink plenty of water. Your body needs both fuel and fluids to perform at its best!

Most energy bars claim to be highly digestible - One could debate whether energy bars are easier to digest than standard food, because digestibility varies greatly from runner to runner. Some runners comment about how one bar settles heavily in the stomach, whereas others swear it is the only food they can tolerate during exercise. As with all sports snacks, you have to learn through trial and error during training what foods work for your system and what foods don't. Do not try this pricey treat for the first time before a special event, such as a marathon, only to discover it causes intestinal discomfort.

One key to tolerating energy bars is to drink plenty of water along with the bar - Energy bars have a very low water content to make them more compact than fresh fruit, for example, which has high water content. But this low water content means they can settle like a lead brick...

While the "all natural" and "organic" energy bars have no additives, they also have no vitamins and minerals added to them - This means, they tend to smell and taste better than the fortified brands. But they lack the nutritional boost that can help runners who, let's say, avoid red meats and have an otherwise low intake of iron (needed to prevent anemia) and zinc (enhances healing). A simple compromise is to enjoy a variety of energy bars.

Energy bars are expensive - Cost aside, the E in Eating is for Enjoyment; just be sure you enjoy your energy source!

Thursday, August 28, 2008

Survival Tutorial @ Pulai Springs Resort..

What a new experience that I got yesterday..I tought 210 pupils at standard 4 from Australian International School of Singapore..what a mass number! Held at Pulai Spring Resort, I need to show them some basics suvival skills especially for kids..

essentials survival kit

Start at 1:30pm, until 4:00pm, 2 sessions, 40 minutes each..

So some basic knowledge that they must know:

SHELTER (use large garbage bag as shelter)
WATER (I & Izwyn make one water purifier from my office)
FIRE (tinder, kindling, fuel)
FOOD (fishing! ada pond kat situ, campak mata kail terus sangkut ikan)


now you must do

Comments from my facilitators:

"macam anak kambing budak2 ni..pantang lepas..maka bertempiaran lah mereka"

"banyak soalan yang ditanya, jauh beza dgn pelajar Melayu, malu2, segan, or maybe tak faham atau buat-buat faham"

"semua nak volunteer ke hadapan, berebut2 nak try, nak buat.."

"ada budak tu main guling2 atas bukit kat padang golf tu. pastu menganjing2 aku"

"semangat gile diaorang ni, nak-nak Sgt Slaughter tu" (merujuk seorang budak gemuk pakai 1 suit baju celoreng + bush cap)

"bau insect repellent je budak2 nih,"

So as usual I have my skill to tackle this happening..luckily not 'pening'..

Hey, Can We Will Being Sponsored?

Getting sponsorship for adventure racing is not as easy as it may seem. And what you get from sponsors may be less than expected. Keeping that in mind, some teams do very well at getting sponsorship and keeping sponsorship. These are the teams that provide value to the companies they are racing for.

First of all be realistic about what you can offer a sponsor. If you are new to adventure racing and have a new team, you really have little to offer a sponsor. Sponsorship, in most cases, must be earned. How do you earn sponsorship? By finishing on the podium in races that have good exposure.

If you and your team have the ability to provide good exposure then look for companies that could benefit from the exposure you could give them. Look for companies that have the resources to sponsor a team. Look for companies that are marketing to the same people that you can get exposure to. Remember that sponsorship for a company is no more than advertising to them. Getting gear sponsorship straight from the manufacture is easier than getting cash, or gear from a retailer. This is because it gives the manufacture exposure in the competition (with little or no risk that exposure will not happen at the race level) and the cost is fairly insignificant to them.

Approach a company from their perspective and list in detail what you and your team can do for them. Give specifics if possible. List previous regional or national level athletic accomplishment. List previous exposure you or your team has received in television, magazines or newspapers. List what races you are planning on competing in and what type of exposure these races have received. List exactly what you are willing to do for the company for different levels of sponsorship. Some companies may want to be a title sponsor and some companies may be interested in being a co-sponsor.

Don’t give up if a few companies turn you down. Most teams have to approach many companies before landing a sponsor. If you are lucky enough to get sponsorship, make sure you deliver on your promises and then go the extra mile and do more.

Tuesday, August 26, 2008

Weekend Story

Saturday: rest, rest, rest at home..evening drove with Jiha to Pendas in heavy rain poured..have a dinner together at Kolam Ikan Pak Akob, Kg. Senibong..we hung together until nearly midnight..original plan was to attended equestrian class at UTM Equine Centre..

Sunday: need to skip LSD ride with big bike club, Mahkota Bikers were assigned as a marshall in Jelajah Merdeka Rakan Muda 2008 escort Raja Muda Johor! so one day on my big some allowance..again, dinner yong taufu with Jiha, bought donuts for my brother..

posing with Raja Muda Johor, Hummer


Monday: 2nd day of Jelajah Merdeka Rakan Muda 2008, once again got allowance, satisfaction to be marshall..I'm the youngest Marshall in Johor! haha..any info for the convoy plese visit

Mahkota Bikers of Johor

Friday, August 22, 2008

Family Sports First Aid Kit

Do you have an active family who participates in running or walking events? Are weekends a time to hit the trail with the buddies?

If you pound the pavement or tough it out on the trail, there is always the chance for injury. Is your family prepared with a sports first aid kit that meets your needs? Many commercially packaged first aid kits contain basic supplies. Sure, they might offer limited help for simple emergencies. But is your first aid kit prepared to handle your child's sprained ankle or heat exhaustion? How about your own knee pain after a marathon? The answer is to create a customized kit that fits your family's sports first aid needs. Chances are you already have many of the necessary supplies on hand.

Here is how you get started:

First evaluate your needs by the type of sports your family participates in. Is there the likelihood of bumps, cuts, and bruising? Or are overuse injuries more prevalent such as runner's knee or ITB (illiotibial band) friction syndrome?

Then decide what supplies best fit the type of injuries you have described, such as bandages and ointment for cuts; ice pack for pain and swelling; sunscreen for sun burn.

Finally, find a roomy, insulated tote to carry your supplies. Why an insulated carrier rather than one of those little, plastic boxes that most first aid kits come in? Because you need to carry at least one, preferably two frozen, reusable ice packs in your sports first aid kit. Most kits only contain an instant, one-time-use, chemical ice pack. This is usually not sufficient to numb pain or reduce swelling. The best and most effective treatment for many injuries is to immediately apply a frozen ice pack for several 15 to 20 minute sessions. This will help lessen pain, reduce swelling and treat bruising. And an insulated tote will keep your ice packs cold for several hours.

Here is a list of suggested supplies to include in your family's sports first aid kit:

Information - First aid guide or manual.
General - Matches, scissors, travel toilet paper, anti-diarrheal, antiseptic wipes, tweezers, needle (for splinters), thermometer, safety pins, flashlight, disposable gloves, mouthpiece (in case of using CPR), blanket, plastic ziplock bags (to keep supplies dry), tissues.
Emergencies - Cellular phone, whistle, personal alarm, pepper spray, emergency phone numbers, maps (with directions to nearest first aid).
Pain and swelling - Cold pack, ibuprofen.
For cuts, scrapes, blisters - Bandages of different sizes, antibiotic cream or hydrocortisone cream, mole skin dressing kit, sterile gauze, adhesive tape, antiseptic solution, non-stick gauze pads.
Sun protection / Heat exhaustion - Misting water bottle, cold pack, sunscreen, lip balm, aloe vera lotion.
Fractures, strains, sprains, pulled muscles - Neoprene joint braces, compression bandage / ice wrap, cold pack, two triangle shaped pieces of cloth for a sling or tourniquet.
Dehydration - Filled water bottle, sports drink.
Allergic reactions - Calamine lotion, epinephrine (for bee stings), antihistamine, recommended medications.
Insect bites - Epinephrine (for bee stings), insect repellent, cold pack (reduces swelling of bug bites).

Assemble your supplies and customize your family sports first aid kit for each event or outing.

Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.