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!