Thursday, December 31, 2009

The Race Boy During December

December 2009, was a tight schedule for The Race Boy (TRB). Every week TRB involved with the cycling event, from the asphalt to the dirt. Here are what were happen this December:

6 Dec: Sunday Super Crit, Putrajaya (Criterium)
12 Dec: Penang Bike Festival, Penang (Road Race Mass Start)
13 Dec: Penang Bike Festival, Penang (Criterium)
13 Dec: Kayuhan Jantungku, Shah Alam (Fun Ride)
20 Dec: Penang Downhill Challenge (Downhill)
26 Dec: Sukan Johor, Cycling Event, Muar (Individual Time Trial, Criterium)
27 Dec: Sukan Johor, Cycling Event, Muar (Mountain Bike)
28 Dec: Sukan Johor, Cycling Event, Muar (Road Race Mass Start)

As conclusion, TRB already well known by the race organizers and already accelerate the speed towards the future sevices in Timing and Result!

Hopefully 2010 will bring more prosperity and the path are clear and shined!

Wednesday, December 23, 2009

Reaching the Summit: Report of Sabah Outdoor and Adventure Trip (2)

In the windy and bone bitten cold at 2:00am, we already warm-up ourselves for climbing to the summit in the dark. I load myself with heavy supper, for an extra energy because I didn't bring so much snacks or tidbit for the next 5 hours journey up the summit and back to Laban Rata.

I walked steadily together with my gf, Faraied and Azizul leading our group up to first check point at Sayat-Sayat. At Sayat-Sayat Hut we need to report ourselves and there were phone booths by Telekom Malaysia at nearly 3500m above the sea level.

Then we reached the rock face where the border for vegetation ends. The slope was not too slick and we climb only guided by the rope in our visual. I managed to capture a photo in the dark and sometime I watched my back and saw a train of lights far away from us. I and my gf climb together while she was starting feel not comfortable with the content of the oxygen in the air. Inhale deeply and exhale deeply, right step for inhale, left step for exhale. It was a simple rule to follow.

At 5:30am, I and my gf reached the summit, Lows Peak, the highest point in South East Asia at 4095.2 meter above the sea level. At the summit only six of the group reached before 5:30am in the chilled darkness at -4 degree Celcius. This is my second time touching two boards up there! Then we celebrate with 'champagne' until we saw the sun rise!

Nearly one hour at the summit, we climb down together to Laban Rata for breakfast. It took around 2 hours journey down from the summit. I and my gf take my sweet time together with a photo shot and chatting. We arrived at Laban Rata at 8:00am, and I ate my nutritious breakfast and sleep!

At 10:30am, we check out and hiking down to Timpohon Gate, 6km down from Laban Rata. The rain can't stop anymore and I hike alone far back from the group. I took my time to save my knees (I already ran down to the gate last 2002) and to save my food from vomit out from the stomach! Also to avoid post hiking dizziness or post AMS (Altitude Mountain Sickness).

I was snap a photo on my journey and my mind already start thinking what are my plan after going back from Kinabalu. I arrived at the Timpohon Gate at 2:30pm, and need to waiting for our van for nearly 3hours in wet clothes, heavy rain pouring down and cold windy. I wrap myself with garbage bag, sat and chatting with group members.

We have a buffet 'lunch' at 5:00pm in the restaurant provided and check out from Kinabalu Headquaters at 6:00pm. Warm clothes already wrap my body and I feel so comfort and now we were headed to Kiulu River for the next adventure, white water rafting!


**sorry there are no picture can upload until now, P license, slow and LEMBAB!**

Tuesday, December 15, 2009

Reaching The Summit: Report of Sabah Outdoor and Adventure Trip (1)

A week in Sabah was a moment that I waiting for last 3 months. My trip together with MARC Crewz of KTHO,UTM was wonderful and full of memories.

Early morning I already make a move from my house, have a breakfast and sat in UTM bus for 5 hour journey to KL then to KLIA. For the first time group photo taken at KLIA and also first time for my gf had flight experience and I carried 8.7kg 30liter haversack for a week outdoor trip. Our first day landed at Sabah Negeri Di Bawah Bayu, only overnight at air-conditioned house at Universiti Malaysia Sabah.

The next day, breakfast at nearby 'mamak restaurant' and shopping at Giant for tidbits and a bottle of 'champagne'. My plan is to have champagne session at the peak! At noon, we had 2 hours journey to Kinabalu Park by bus. Stop halfway at Nabalu a small town that offered spectacular panorama and souvenir stand to stole visitor's money. After take a scenic photo shot, we continued our way to Kinabalu Park. Later we settled our hiking needs (insurance, permit,
accomodation, guide, etc). After that we move to Mesilau Nature Resort but stopped for lunch (at 3pm) and 'visiting' cowboy town of Mesilau.

We reached Mesilau Nature Resort at 6pm nearly sunset. Checked in at nice house consist 3 rooms inside and have a steamboat dinner. Before the dinner the director of program gave his speech and after the dinner we have a group photograph. Later that night we have a 'ice breaking' session among us and some of us shared their hiking experiences. Same as me, I shared my 2002 Kinabalu Expedition with them together with my sports science knowledge and outdoor experience. Then we have a nice sleep inside heated room, the experience I only had during my trip to US and South Korea during winter.

Next morning we have heavy breakfast together, another group photo, streching and briefing by mountain guide. We hit Mesilau Trail (2km longer than famoust trail, Summit Trail from Timpohon Gate) at 9am and I, Faraied and Jiha reached T-Juntion at Summit Trail at 2pm. The guide said only three of us pass the 'exam'. Later we climb a stairs up to Laban Rata and arrived at 3:30pm. We checked-in and I have a shower! The temperature was 10-12 degree Celcius because the rain poured us since the second kilometer on Mesilau Trail. Later we take a nap, waited for a dinner at 6:30pm then we refuel our energy with the buffet there.


Thursday, December 10, 2009

The Race Boy Have Start Their Engine

For the time being, I will be busying with The Race Boy (Professional Timing and Result Provider) job. Last Sunday The Race Boy organize their pilot race for cycling known as Sunday Super Crit 2009 at Putrajaya. This weekend (12-13 Dec) the team will split into two. One at Shah Alam for Kayuhan Jantungku and me and my buddy will fulfill an organizer request to provide a service at Penang.

Last months, The Race Boy were involved in Cyfora King of The Mountain roadrace climbing hilly route from Kuala Lubu Bharu to Gap, Frasers Hill. Forthnight after that once again The Race Boy providing their high tech equipment for the organizer manage the race. So far there is no major circumstance happen when we operated.

Still, the unclear tentative for me is for the next week job at Jelajah Terengganu. We don't heard any positive reaction from the organizer.

Friday, November 27, 2009

Reaching the Summit: The Moment of Truth

Saturday 28 Nov 2009 will be the day that I and my gf counting for last three months. Our decision to join MARC of KHTO,UTM outdoor trip to Sabah for a week is the best decision and moment that we will have. We consider this trip as our year's end holiday and as part of our off season activities.

We have finalized our equipments and attires this evening and tonight we will busying our self to make sure all the things packed neatly in our haversacks (but I manage my things inside 30 liter Karrimor backpack).

attires and footwears

the things inside my backpack

Our trip will attempting to climb Low's Peak on Tuesday early morning (3 am) in the darkness of Kinabalu National Park. Surely feel freezing and chilled at the top. Furthermore the wet season will be sure raining during the late of the day. I'm now surprising enough because I already experienced to be at Low's Peak on 2002. I'm sure that experience can be share with other members of expedition team.

Hopefully our trip will be going as planned and pray for our success and safety during our outdoor trip. As day after day, we were slowly and gently make our steps reaching the summit!

Thursday, November 26, 2009

Life Update Nov

There were no ideas to writing during this time period, especially regarding myself or my routine. But I hit the keyboard just now to updating latest news happen in my life.

Last two weeks I just was completing my first year at UPM. This semester I wrote three journal articles. One has been asked to presenting at the conference this December, I topic has been invited to contribute in one chapter of the book, and one topic was a new finding for that area. That was an academic thing that haunted me for last four months.

Tired after an academic season but not tired after 4:16:40 Powerman 2009

After busy with that academic things, it is time for me to take a challenge for Powerman Malaysia. Alhamdulillah, I was completed my 7th consecutives Powerman Malaysia without any suffer and trouble! (See Road to Powerman 2009). Then as a part of The Race Boy (, I manage to give a hand for 3 major jobs during this month. Firstly for Cyfora King of the Mountain (Kuala Kubu Baharu to Frasers Hill) road race, secondly Tourism Malaysia Frasers Hill Race, and planning a Sunday Super Crit for this 6th Dec. There were a lot of expertise and physical challenge for me, and I love it even I don't know how much I will get the pay. But I quite happy when attending a lecture and test for timing and result course conducted by UCI International Commissaire last Sunday.

The Race Boy

This week is my week for cool down, have an adequate rest before Aidiladha in JB. Saturday morning need to sleep outside for a week because I will travel to Sabah. I will hiking at Mount Kinabalu, have fun during white water rafting, enjoying natural beauty of tropical rainforest, and see my best friend at Kota Kinabalu.

Just a simple update for my November, as we stepping to enter the last month of 2009, December!

Monday, November 23, 2009

Reaching The Summit: Columbia Men's Coretek WP Hiking Boot (New Footwear)

Head off into the wilderness, the Columbia Sportswear® Coretek™ WP men's Hiking Boot provides the confidence you need to reach your destination. It's crafted using a waterproof suede and mesh upper that delivers exceptional protection, durability and breathability for soggy trails. The non-marking Omni-Grip® outsole combines maximum traction and durability for a variety of rough terrain.

  • Material: Upper: Suede/Mesh is lightweight and comfortable
  • Lacing System:Ghillie Lacing Ghillie provides a secure and custom fit
  • Midsole Material: Compression-Molded EVA is heated, reducing the density, for a lighter weight
  • Outsole:Omni-Grip® Rubber Compound is non-marking with multi-directional lug tread pattern for traction
  • Weight: 17 oz. / 485 g. (sz 7, 1/2 pr.)
This shoes hopefully I can use it until it will say "I quit".

Saturday, November 21, 2009

Reaching The Summit: Packing the Backpack

Nearly one week from now I will fly to Sabah and have an adventure outing on the end of this month. Just one week need to forget about electronic or ICT stuff, and become closer to the nature.

It was a long time I didn't put myself into the beautiful of flora and fauna. Last time I was outing with my students to National Park in Pahang in April 2008 for education purpose. We spent 4 days 3 nights together.

Next weekend will my first outdoor and adventure trip for this year. Thanks to MARC UTM for accepting me to join their group for this expedition. This will be my second time to Sabah, and second time to attempt climbing Mount Kinabalu, the highest peak in South-East Asia. This time we will hike up using Mesilau Trail and hike down follow more popular trail to Timpohon Gate at Kinabalu Park Headquaters.

Another experiment I trying to do is to have lightweight backpacking style for a week to Sabah. Earlier during my age when started to involve in outdoor activities, I love to load many items either it for personal use or group use including attire, foods and equipments (at one time I have carried rock climbing equipments). My haversack must be minimum 75 litre and weight around 15-20kg for more than 4 days hiking.

But during 2001, I carried 22 litre backpack for cycling around Peninsular of Malaysia for 18 days by mountain bike. You can imagine how I manage my stuff. Plus in 2002 I already carried the same bag for hiking trip for 3 days. So why not this time for a week I just carry 30 litre backpack.

The main challenge is, the attire that needs to put inside the back. The most huge space eater is the weatherproof jacket. Secondly the sleeping bag, an extra clothing for under 5 degree Celcius condition and maybe some foods (for hiking along the trails at Kinabalu). Until now I didn't have a time to packing my stuff according to the list I made for lightweight backpacking. Maybe the exact figure can be sort out thoroughly after I did it.

So that’s the plan until now, lightweight backpacking is my concern for this Borneo trip!

Wednesday, November 11, 2009

Road to Powerman 2009: Four Achievements in a Single Race

What a wonderful day I have last Sunday in Powerman Malaysia 2009 in Seri Manjung, Perak, Malaysia. The day that too hot for most of racers, the day that a massive number of participants raced this year, the day I craved four achievements in a single race.

As planned before, I only set my goals in these two things:
  • completing my race without dehydration, heat cramp and suffering
  • as a domestique racer for one of the female racers who was suffered from injury just three days before the race.

So during my first run, as usual I tried to stay at the pro's pack at the front. Two kilometer in eight minutes. What an incredible pace! After passing first water station, I manage to stop for waiting my girl at the back. I waving to my friends who're asked me why I'm stop there..after 5 minutes, then I start ran side by side with her, and tell the positive things (in sport psychology we call positive self talk, stress and energy management) until we together completed the first 11km run. We didn't skip any water station to have an adequate water intake for replaced our sweat loss. I counts I consumed almost 1 liter water during 11km run. It was good sign not to be dehydrated during bike leg.

domestique racer can cheer at every cameramen

pedal hard, stay hydrated

After I got confident with her condition (physiologically and psychologically), I manage to hit the big crank after 3km ride. So my journey as racer was beginning. I rode around 34-39 kmh for the first 32 km loop. I passed so many people (the things that I rarely did during the race) because I started very fast from the back of the race. I choose the middle of the road to comfortably hit the 52-21/19 crank at 90rpm.

I hydrated my body according to the needs (1.5L after 64 km ride, included my first bottle of vanilla Coke) and consume 2 sachet of PowerBar Gels (total 240 kcal). But during the second loop, my body feel to slow down and I told my body to slow down, rode at 31-33kmh with no muscles cramp or uncomfortable. Surprisingly, I still passed by so many racers included one 'peloton' (this race is draft illegal race, dude!). They only can look at my back and perhaps I was in a relay team, but my 074 race number shown I was in 20-29 years old age category.

I entered transition area with my brother Moose in front of me? I was shocked with simple calculation here:
Moose ran in front of me and started cycling in front of me (maybe 10-15 minute ahead)
I was ran a domestique racer and finish cycling together with Moose
So as the conclusion, you can make your own.

I ran together with Moose for first 4km run, and I decided to ran at my own pace because my leg feel good and if I stayed with Moose pace, I also will got injured and have a difficulties. So I ran at my very comfortable pace and breathing properly. I consumed almost 1.5 liter of water for my 10km run (also have a mineral water shower and hold a bottle of water for sipped along my way).

with Jalur Gemilang for my 7th Powerman

better than previous year time

I ran towards the finishing arch with Jalur Gemilang (Malaysian Flag) waving across my body (I brought it along my last run!), and heard race MC, Adele Cheah said "He completing his 7th consecutive times for Powerman Malaysia this year!". I clocked 14 minutes faster than my last year finishing time. I received my finisher medal, towel, water, finisher t-shirt and one cycling magazine photographer asked me to give a several pose with Jalur Gemilang for his picture.

SO what are the four achievements? Here it is:
  • I raced as domestique racer for first 11km run
  • I completed the race without any injuries and dehydrated
  • I finished faster than last year official timing
  • I beat Moose cycling leg time! Sorry bro, I only used under RM5k brilliantly setting road bike.

Post race activities

Powerman Malaysia 2009 was a great event that I never and will never miss to competing in the future! Congratulations to all finishers, and perhaps I love to see the relay and sprint categories guys will compete in full distance next year in Powerman Malaysia 2010.

Thursday, November 5, 2009

Road to Powerman 2009: Me as Domestique Racer is Back!

Domestique rider are the term used by cycling meanwhile is running we use the term pacer. This unique role appointed by the team or person to set the tempo or pace for them/he/she. The pacer will racing side by side or in cycling they allowed their team captain to draft and gain a benefit to save of the team captain energy for his next action like sprinting or climbing.

The pacer will participate in the race but he/she will sacrifice their participation in the race to gain better result for the person appointed him/her to be the pacer.

This Sunday in Powerman Malaysia 2009, I appointed by one of the female duathlete to be her pacer (I prefer to use domestique because not many triathlete/duathlete know the term). She was a two times women’s open category champion in Malakoff University Duathlon Series last July. In this year Powerman (her 3rd long distance attempt), she have a mission to beat the time she clocked last two Powerman.

as domestique during MUDS 2008

I agreed because this year Powerman, I don't have any mission like before (such as running with the pro's bunch, finish as fast as I can, beat somebody etc). My mission this year only to complete the race before cut-off time. I was lack of physically prepared, decreasing of valuable time for training and I'm 'in exam, presentation, final assignment mode' right now. Even next Monday the day after Powerman, I need to presenting my project I've done this semester. So I'm agreeing to be DOMESTIQUE RACER!

During MUDS 2008, I was a domestique for her to claim second overall for women’s university category. What I found was to be domestique racer is fun, relaxing, and enjoyable. It is because I don't need to use all my effort to coupe a women pace, easy going (but not she!) and set an appropriate tempo and strategies during the race.

Back in 2002-2004, when I was in the cycling team from the South, I was a valuable domestique riders for any team I was ride. I trained by my coach (ex-national cycling star in 1980's) because he saw my potential and abilities to be great domestique riders. Also I can command and can strategize the team during the race.

my team star, Moose sprinting to the finish line after I pull-off the sprinters train

So, this Sunday, maybe the photographers will capture our pictures and I will give a best pose that I can. Haha!

Finally, it is an honor for me when somebody appointed me to be his/her domestique/pacer for his/her race/s. I will always give my best to meet the objective/s.

p/s: domestique riders is the guy who re ride with honor and no people realize the existance of this machine

Tuesday, November 3, 2009

Fitness & Exercise Tips for Women & Men

This post was written as sequences as I was post at my wall in Facebook titled, "KENAPA LELAKI KALO LEPAS KAHWIN JADI/AKAN/MESTI/WAJIB JADI GEMOK? sila komen, pendapat org dah kahwin dialu-alukan"
..and I try to responds one of the post " kenapa POMPUAN sgt ALERGIK / TAKOT menjadi GEMOK?". A lot of comments and opinion that I received from the Facebook friends. Here are some valuable points that not everybody knowing what to do, and how to implement the fitness activities in their daily routine.

As we age, our bodies lose muscle tissue and our metabolism slows down. Exercise is the best way to get physically fit and lose weight. Starting an exercise regimen at any age is extremely beneficial and can add years to your life.

Working out takes discipline and should not be painful. "No pain, no gain" is just a myth and is not good advice to follow. Exercise should make you feel healthy and fit, not looking for the ibuprofen and ice packs.

Experts advise that 20 to 30 minutes of aerobic activity at least three times a week is beneficial for both men and women. Select the best plan that is favorable to your lifestyle, whether it is at home or a fitness club.

my lab at UTM turn to Fitness Club after 5pm, Wednesday is Ladies Day

Option for a form of exercise you will enjoy the most and start out slowly, increasing your activity and work out-time gradually. Consider adding basic weight training to build muscles, burn calories and control body fat.

Aerobic Activity Training

* Bicycling
* Brisk walking
* Dancing
* Jogging
* Jump Rope
* Roller-skating
* Skiing
* Swimming
* Tennis

riding and posing

you can run or you can walk

For beginners, try increasing personal fitness in your everyday life by walking more, doing some yard work, painting, and parking your car further from your destination. Not only will you have the satisfaction of getting things done, you'll enjoy the benefits of being physically fit.

You don't need to lump your exercise all in one session. Try it in 10 minute increments if this is easier for you and as time allows. While there's no plan or guarantee for everyone, get started and find out what works for you.

Consult your physician before starting any exercise routine and understand that diet and nutrition will play a big factor in your overall results.

riding with family is fun

Fitness & Exercise Tips

* Get busy at home. Clean your house more frequently, do more gardening and yard work.
* Walking is one of the most popular forms of exercise, and for a reason. It's easy to do and comes naturally.
* Begin exercising at least 20 minutes a day. Start slow.
* Take it one day at a time, with realistic goals.
* You don't need to invest in fancy fitness equipment. Buy yourself a $5 ab-roller, this is very easy to travel with.
* Treadmills and exercise bikes are great aerobic activity tools for cold months indoors.
* Add entertainment such as music or tv to your indoor activity.
* The more muscle you gain, the higher your metabolism.
* Get family and friends to exercise with you.
* Take multi-vitamins.
* Don't allow yourself to watch your favorite TV show unless you do it on a treadmill or exercise bike.
* Add hand weights gradually to your routine.

Monday, November 2, 2009

Road To Powerman 2009: Race Kit Collection and the Memories Remain.

Last Saturday, I and my housemate went to Hotel Armada in Petaling Jaya to collect our race
kit for Powerman Malaysia 2009. When I reached there, I remembered when I was first time came to collect race kit for Powerman 2003 with my brother Moose.

During that time I just 20 years old, just completed my Desaru Triathlon the month before, young and strong but lack of multi-sports racing experiences.

I learnt fast to equip myself with essential fitness and tactical that most of elite triathlete or duathlete have. After two or three races in duathlon I was placed myself at the front of bunch of racers. Still continuing my tempo until year 2005.

Year 2006-2007 is the most frustrating performance I recorded. Maybe lack of racing participation and the transformation of period of my life. From full time athlete to working full time.

the race kit collection situation in Armada Hotel, PJ

"I amazed with your loyalty for Powerman race," said Melody Tan, Powerman 2009 Race Director to me last Saturday.
"Yes, I will continue to show my loyalty and support for duathlon races in Malaysia." I'm replied.

This year is my 7th consecutives Powerman race. As the time closer to 8th Nov 2009, my endorphin level increasing day by the as the day cruising to the road of Powerman 2009.

Thursday, October 29, 2009

Reaching the Summit: Preparing for High Altitudes - Altitude Acclimatizing

Hiking sometimes can be fun and relaxing your mind from daily stress. But if you attempt to climbing or hiking the summit more than 2000 meters above sea level, an extra knowledge and training must be search and done. In making sure that every body didn't facing a problem on their way to reaching the summit.

Preparing for High Altitudes-Altitude Acclimatizing Hiking often involves climbing hills and mountains. For some people, this hobby might go as far as crossing over to full scale Mountaineering. As you increase the altitudes that you reach in your hiking adventures, you will want to take the higher altitudes into account and be aware of the possible risks.

In higher altitudes, the oxygen level of the air is lower, making your body work less efficiently. These are some important facts on Higher Altitude Hiking:

  • People can feel the effects of higher altitudes as low as 2000 meters above sea level.
  • People differ in their tolerance for high altitude conditions and how their bodies react to the changes in air pressure and oxygen level.
  • There is no relationship between your overall physical fitness level and your tolerance to high altitudes. Furthermore, an improved fitness level might cause you to push harder and over exert your body which is one of the main causes of AMS (Acute Mountain Sickness).

Acclimatizing to High Altitudes

Acclimatizing to higher altitudes and the need to do so differs per person and you will learn what your body needs by experience. If you have no experience with high altitudes then take extra precautions. If you do not encounter any problems then you can try a shorter and/or more intense acclimatization process. Here are the basic rules on Acclimatizing to Higher Altitudes:

  • Start at lower altitudes and walk steadily and slowly to higher altitudes. The acclimatization proces takes at least a few days.
  • If you need to drive or fly directly to altitudes higher than 3000 meters, take at least a period of 24 hours of rest before you start your steady ascent and acclimatization.

Wednesday, October 28, 2009

Reaching the Summit: Low-Altitude Training for High-Altitude Climbing

How to acclimatize and have ability to hiking at high altitude? The highest summit in UTM is Balai Cerapan, in Johor Bahru is Gunung Pulai, in Johor is Gunung Ledang and in G7 is Gunung Tahan. Plus the training must do regularly. Can we climb Tahan regularly? No time and budget!

So I wrote here to explain how we can acclimatize with high altitude condition and it can be done daily, as a preparation to conquer Kinabalu Summit soon.

Altitude and Performance
Recently, as climbing gyms have boomed, more and more climbers from low elevation areas, are seeking higher grounds and traveling to much higher elevations to climb. Mountains like Kinabalu (4101 meters) are at altitudes where the oxygen pressure is low enough to limit aerobic performance, which is necessary in climbing. Training methods and the problems associated with this type of altitude are of great importance for climbers in these areas because they have to train at such low elevations. Fortunately, there are ways to prepare for this type of excursion in order to maximize performance, limit the danger of high altitude disorders and sicknesses, and increase the enjoyment of the climb.

One's aerobic performance can best be measured in terms of his or her VO2 max--the maximum amount of oxygen that one's body can consume. The amount of oxygen consumed by your body is directly proportional to the amount of work or exercise your body is performing. For example, walking up a mountain at a certain speed requires a certain amount of oxygen. Increasing the speed of walking requires even more oxygen. When you are walking or running as fast and as hard as you can, you are likely consuming the maximum amount of oxygen that is possible for your body, i.e., your VO2 max. The higher a person's VO2 max, the harder or more intense they can work. Conversely, altitude lowers a person's VO2 max which then lowers work capacity.

The problem of oxygen consumption is compounded at altitude because of the reduced pressure of oxygen. Walking up main dome on a 30 degree slope at 3 mi/hr with a 40 pound pack is easier than walking up to the summit of Mount Rainier on a 30 degree slope at 3 mi/hr with a 40 pound pack. You are doing the same amount of work, but since your body's ability to deliver oxygen to the working muscles at altitude is lower than at sea level, you are working closer to your maximum capacity.


This is where training comes in. Everybody is born with the ability to reach a certain VO2 max. One person may be able to reach a certain VO2 max but another person, no matter how hard they train, will never be able to reach a comparable VO2 max. If you are genetically able to reach a certain VO2 max, and you don't train, your VO2 max is not as high as it can be. Proper training, directed at increasing your VO2 max, makes it is easier to climb and you can climb harder.

Let's look at training for this incredible trip that you have been saving for. The best type of training is highly aerobic activities like running and cycling. You need to start out slow and short if you have not trained before. Eventually work your way up to doing one of these exercises 3-5 days a week for 30min to an hour at 70-85% of your maximum heart rate. Your maximum heart rate can be estimated by subtracting your age from 220. For example, a 24 year old person will have a maximum heart rate of 196 beats per minute (220-age) and 70-85% of this is 137-167 beats per minute. While doing this aerobic type of exercise you can throw in one minute intervals of higher intensity in order to push your limits. Also, you can supplement this exercise with your regular weight and climbing workouts.

Another good training technique is to, at least one day a week, do an exercise that resembles what you will encounter while climbing. This can include hiking, or running stairs with your pack on. When training for a climb, my regular weekly work out consists of running 3 days, lifting weights 1 day, running stairs 1 day, sport climbing 1 day, and resting on the last one. Generally you should allow a minimum of three months in order to get the most out of your training, but even longer if possible. All of the normal dietary and hydration concerns are the same as with any training program.

Road to Powerman 2009: A Tapering Period

The race day on 8 Nov is nearly come closer. That is meaning everybody who are planning their training program properly, will start their tapering during this period or maybe next week (5-6 days) to the race day.

The final touches to any training program come during the taper. This is the period of the season leading up to a race day when an athlete allow their body to absorb all of the hard work did during the base building and speed phases. Doing the right kind of taper is an art unto itself.

A taper is tricky because of what is happening internally when our bodies try to recover. When athletes start to give themselves rest, the system in the body that responds to stress (which is the system that allows you to get up for big workouts) starts to shut down. It is like working on the engine of the car. Athlete cannot have the engine running at the same time that you are giving it an overhaul. You have to shut the engine off.

the training

The same is true for our bodies. Athletes have to shut the "engine" off for it to recover and charge up in the way that it needs to be ready for the big race. And when athletes do this, will probably feel like out of energy, sluggish, and getting out of shape. THIS IS NORMAL.

After having a grueling and brutal training program, this period is very important for us to reduce the intensity and duration of training. No more LSD, no more intervals, no more fartlek. Just stay active and sweaty but not too much pumping your heart and muscles.

A journey to race site is a main focus for our body. We need to drive 250 km (from KL), or 600km (from JB) and a far as Kota Bharu (700km) to reach Seri Manjung, in Perak. Our body needs to be fit to stay and sit properly in the vehicle. It is good if we can reach Seri Manjung early (maybe Friday) to have a recovery from travelling fatigue. On Saturday we can spin together to Kompleks Sukan Seri Manjung, to collect our race kit, timing chip and to hear a race briefing from the organizer.

the journey

Finally, may this eleven days, we are free from injuries, free from any incidents, free from heavy training load, as we together step by step, day by day follow a road to Powerman 2009. See you soon!

Sunday, October 25, 2009

Life Without Computer

My laptop already trouble me a lot this time..

My data in hard disk corrupted last Friday..a disasters for when the time of final assignment, articles submitting and presentations in this two weeks..

And I started thinking that is it the fact or myth: "When the end of semester come, when the assignments need to submit, the computer will create a problem and cause us cannot meet the dateline.."

It horrible, when there are no place or no effort to did a backup data storage..

For me it is time to Sabar and Bertenang..hope there will a light at the end of the tunnel..

hope the light is not a light from a freight train at the end of tunnel coming towards me

Thursday, October 22, 2009

Developing the Need of an Arousal Factor

This title is not "need to develop arousal factor".

In sport psychology arousal means, physiological activation of the body and the interpretation of that activation that collectively prepare performers for competitive situations (Burton & Raedeke, 2008).

Developing term I use here to discuss about Developing New Talents or New Athlete in certain sport, here I mean duathlon, running and cycling.

From the last UTM Duathlon Challenge on 10 Oct 2009, in UTM Skudai, one of the main objective is to search a new talent. Secondary objective is to perform outstandingly in MUDS 2010 (Duathlon race series for University students).

UTM Duathlon Challenge 2009

What is the main method to search new talents?
Kakithon UTM and Unit Sukan UTM, have organized an inaugural UTM Duathlon Challenge. Only new faces for duathlon can enter this race, all familiar faces, I banned them from participating in the race and forced them to be an organizer (another new things that they can learn instead racing at all time).

Why to search new talents for MUDS 2010 race?
UTM already won consecutively overall Men's Best Duathlete of the Year since 2008 (Ong Wei Xiang) and 2009 (Muhammad Nazri). Plus, UTM won 2nd place for Best University Award in 2008 and grab this award as champion in 2009. UTM won 2nd overall Women's Best Duathlete of the Year in 2008 (Nazihah Abdul Ghani) and still on the podium at 3rd spot in 2009 (Nurhidayah Mohd Nasir).
So from above achievement in MUDS races, what do you expect and what the Boss being expected? Plus the guys in the team getting older day after day, and will be graduated!

To be like this, must do like this and this and this...

When to develop these new talents?

I said to Mr Ainul, one of the Unit Sukan UTM officer after UTM won MUDS 2009 awards, "we must start now within this year to develop our program or you don't expected too much from us (the team)."
So that's why UTM Duathlon Challenge has been organized.

How to develop these new talents?
After that we (the team) has a plenty of time to sharpen our talents, by providing them with a proper and suitable training regiment and send them to a races toward MUDS 2010. I already have a mechanism and the regime to train them and to suit them with the best effort that I and the regime can.

post training 'lecture'

Who are responsible to develop the need of an arousal factor among new talents?

Me, my regimes, the team (Kakithon), Unit Sukan UTM, are responsible to this task. We formed our strength to create a development program within our knowledge, expertise, experience and supporters. We start earlier to making sure that the new athlete will maturing day by day toward the race season next year especially MUDS 2010!

Now, we all aroused to race in year 2010!!!

My Life at This Time Period

Nearly one week didn't updating my blog post. Busy time was calling me from did this addicted routine. Here I'm just updating some of my life story within after Raya period.

I switched my training ground from Klang Valley (Putrajaya & Serdang) to Johor Bahru for high mileage cycling training designed for me. It was essential for me to regain my cycling endurance and to ride high mileage.
during the class

My master class was only on Monday and Tuesday. But for each class, I need to submit a series of assignment and articles writing, completed a series of test, presentations in a row and class discussion during each classes. I suit and fitted myself with an extra knowledge and 'weapon' to show in the class.

my ride

As conclusion, I travel JB to KL on Monday morning and attend a class in the afternoon. Then travel back from KL to JB on Wednesday morning after have a good night sleep, got recovered after 3pm to 9pm ultra endurance class. Suddenly I found that my mileage on my ride (motorbike) was higher than my ride on bicycle. I wondering if my cycling mileage can at par with my motor riding mileage..

Tuesday, October 13, 2009

Ergogenic Aids another series of 6 episode of Physiology in Sports and Exercise test. So after reading the articles in journal and books, here are something that I love to share to those are 'kemaruk' to be strong instantly..

the topic is ERGOGENIC AIDS, enjoy!

With better dope testing methods and hence the possibilities of detection and life ban from the sport, athletes and coaches are looking for legal ways to improve performance and/or hasten recovery. The various ways by which performance can be improved are known as Ergogenic Aids.

Ergogenic Aids may:

* directly influence the physiological capacity of a particular body system thereby improving performance
* remove psychological constraints which impact performance
* increase the speed of recovery from training and competition

Ergogenic aids fall into the following categories:

* Mechanical Aids
o Altitude Training
o Aqua (water) Training
o Heart Rate Monitors
o Computers - analyse VO2 max, technique, test results etc.
o Video recorders - analyse technique
o Tyre towing - develop strength
o Weights - develop strength
o Hypoxic Tents
o Nasal Strips
o Parachutes - develop strength
o Elastic cord (pulling)- develop speed
o Elastic cord (restraining) - develop strength
o Downhill running (3° to 5° slope) - develop speed
o Uphill running (5° to 10° slope) - develop strength
o Treadmills
o Weighted vests (5% to 8% of body weight) - develop strength
o Compression garments - limited research exists on the ergogenic qualities for sports-specific exercise, with available research showing mixed results for exercise involving repeated powerful efforts
o Sports clothing, footwear and equipment
o Timing equipment
o Vibration Training

hypoxic tent and still can 'training during sleep hours'..

* Pharmacological Aids
o Amphetamine
o Androstenedione
o Anabolic Steroid
o Beta Blocker
o Creatine Monohydrate
o Caffeine
o Choline
o Carnitine
o Chromium
o Clenbuterol
o Dehydroepiandrosterone (DHEA)
o Gamma hydroxybutyric acid - GHB
o Hydroxymethylbutyrate - HMB
o Magnesium
o Phosphatidylserine
o Protein Supplements
o Sodium Bicarbonate
o Vanadyl Sulphate

* Physiological Aids
o Acupuncture
o Blood Doping
o Creatine
o Colostrum
o Herbal Medicines
o Homeopathy
o Human growth hormone
o Physiotherapy
o Sports Massage
o Sauna
o Ultra-violet rays

* Nutritional Aids
o Bicarbonate of Soda
o Carbohydrate Loading
o Caffeine
o Creatine
o Sports Drinks

* Psychological Aids
o Centering
o Cheering
o Hypnosis
o Imagery
o Meditation
o Music
o Psychology
o Relaxation
o T'ai Chi

Banned Ergogenic Aids

The International Olympic Committee (IOC) has drawn up a list of banned substances and doping methods that most sports governing bodies have accepted. The use of drugs to enhance performance is considered unfair and it puts the health of the athlete at risk.

The Drug Information Database provides easily accessible and accurate responses to queries about the status in sport of licensed pharmaceutical and over-the-counter medicinal products available in the UK. The status of the substances in this database reflects the current prohibited list of supplements which is available from the World Anti-Doping Agency (WADA).

Finally, 'tepuk dada tanya selera'. Use your brain to manipulate your wallet and time to be great athlete near the future..

Monday, October 5, 2009

Road to Powerman 2009: News Coverage

Powerman Malaysia, 8th November 2009, Seri Manjung, Perak, Malaysia..
More than 700 participants will heating and burn Seri Manjung town.
So watch out!
It is awesome!

Saturday, October 3, 2009

An Email from Korean Reporter

Below was an email that I received from one of the my blog reader/hopper..

"Dear sir.

My name is Seo kyu won, a reporter who base in malaysia Kuala lumpur for korea broadcasting system(KBS)

I read your blog about sepak takraw ,

I have a plan to make a report about sepak takraw's younger player who want a be a champion in his dream.

can you introduce to me some youth team or teen player ?

I will make a people's documentary about dream chaser.

my tv staff(cameraman & PD) will come to malaysia around 5th to 14th.

is it any game on during my staff visit?

You can contact me at 012-320-6527(base in KL)

please help me.

best regards

seo kyu won


So what do you think??

Friday, October 2, 2009

Inaugural UTM Duathlon Challenge

Proudly to announce Universiti Teknologi Malaysia will organized UTM Duathlon Challenge for the first time ever in main campus in Skudai, Johor.

The race details as below:
Event : Duathlon
Distance: 2km (run) - 10km (bike) - 2km (run)
Date : 10 Oct 2009
Place : UTM Main Campus, Skudai, Johor
Race Start/Finish: Pusat Kesihatan, UTM Skudai, Johor
Time : 4:00 pm
Categories: Men's University
Women’s University
Closing Date : 9 Oct 2009
Race kit collection: 9 Oct 2009 at Kompleks Sukan UTM start at 3:00pm
Race briefing : 9 Oct 2009 at Kompleks Sukan UTM at 4:30pm

UTM Duathlon Challenge also provide a free duathlon clinic for the participants. The detail as below:
Event : Kakithon UTM Duathlon Clinic
Date : 9 Oct 2009
Place : Kompleks Sukan, UTM, Skudai
Time : 3:00-4:00 pm
Topic : What is Duathlon?
Running aspect in duathlon
Cycling aspect in duathlon
Basic nutrition
Basic training in duathlon

This inagural event organized to search a new talent(s) in duathlon race for becoming the UTM Duathlon Team for next year race especially in Malakoff University Duathlon Series. There were several scouts will come for searching the talent(s).

Any information please contact:
Mr Afiq 012-7578173
Mr Ong WX 016-4339095

Or visit

Tuesday, September 29, 2009

Road to Powerman 2009: The 8th Powerman Malaysia on 8th November

Year 2009 is the 8th year Powerman being organized in Malaysia. Powerman Malaysia is the one of the World Powerman Series. Many professionals came to compete here for their points. I'm once got a point for World Powerman Series ranking back in 2005.

Me and Mel the Race Director for Powerman 2009

I'm really proud and amazed with the organizer Quick Release Adventure Sdn Bhd (free advertise credited by me) who are so passionate about this kind of high performance sport. Unlike triathlon races, this Powerman races need very powerful athlete to be a winner. It is because not only endurance and strength, but the speed and race tactical were a main factor contributing to be first crossing the finish line.

Since 2003, I raced in Powerman duathlon. I'm feeling so good to be in this sport community. I'm become more discipline, more sensitive to my body. This must free injuries sport so demanding me to be perfectionist in daily routines. What, when, where, why, how much to eat, to training, which race to enter before Powerman, all this thing must clearly can be answered before I can did.

Kakithoners, the team with passion and a lot of talent

After nearly 6 years involved in this sport, I found myself are able to be good amateur athlete, to be good worker/student, to be humble in friendship and of course teach me be a man (a tiny khalifah in this world).

run to the finish line

So 6 weeks from now, I need to prepare myself to compete and crossing the finish line in Powerman for 7th consecutive years. Hope to see you soon in Seri Manjung!

Welcome Back to Work!

After whole week the Muslim especially in Malaysia have a Hari Raya Holiday, now it is time to work!
Feeling reluctant to do the same routine as before. It is normal feeling for many of them.

Me myself, going back to study. Continuing my research and articles writing. Many dateline to meet during this crucial 45 days. November will come aroung and I need to compete in my 7th Powerman Malaysia in Seri Manjung, Perak. Late of Nov, an expedition to Sabah; hiking at Mount Kinabalu and have fun with white water rafting.

So that, my daily schedule started to be busy and full. Doing some research work at campus, training in the evening, and do writing at night plus study for test.

back to work

Main constrain to overcome is the quality time for my duathlon race. Powerman distance 11km-64km-10km it is too far and too long to finish for those who are not fit and ready. I can say that my race fitness level was poor. Need to catch up back in 4 weeks toward the race on 8th November 2009!

Tuesday, September 15, 2009


Ramadhan akan meninggalkan kita, dan Syawal pula bakal menjelma. Hari dinanti oleh hampir 15 juta rakyat negara ini yang beragama Islam, juga turut sama diraikan oleh pekerja asing yang mencari rezeki yang halal di negara ini, dari Indonesia dan Bangladesh. Turut sama bakal meraikan Aidilfitri di Malaysia tahun ini adalah pelajar-pelajar asing beragama Islam yang berasal dari Iraq, Iran, Tunisia, Sudan, Algeria, Kazakhstan, Turkmenistan dan lain-lain.

Kelaziman yang seharusnya berlaku di Aidilfitri ialah ziarah-menziarahi, bermaaf-maafan, menjamu tetamu dengan juadah yang baik dimasak sendiri dan mendoakan tuan rumah dengan penuh keihklasan. Masyarakat Melayu di sini tidak lupa untuk kunjung-mengunjung dari satu rumah ke satu rumah dari pagi hingga ke tengah malam, bermaaf-maafan (yang bersifat sementara), menjamu tetamu dengan juadah yang kebanyakannya dibeli dan gagal memainkan peranan dalam membentuk nutrisi yang seimbang lagi menyihatkan, dan mendoakan tuan rumah ditukar dengan gosip-menggosip, kata-mengata dan juga menyebarkan fitnah.

Persiapan menjelang Aidilfitri seharusnya dilakukan dengan bijak, menurut kemampuan, merancang dengan teliti dan matang serta mampu mengelakkan pembaziran. Namun begitu di Malaysia, warganya gemar berbelanja sakan menurut hawa nafsu, meminjam dari koperasi atau ah long untuk menampung perbelanjaan hari raya, terlalu bijak merancang untuk survive atau bertahan sehingga cuti hari raya berakhir (bukan untuk sebulan, atau setahun lagi, dan seterusnya) dan sudah tentunya akan berlaku inflasi terhadap ekonomi negara-membayar harga yang tinggi untuk kualiti yang rendah.

Sedar atau tidak inilah yang harus dihadapi dan ditelan tanpa mengunyah oleh masyarakat Melayu Islam di Malaysia umpama menelan dodol tanpa dikunyah. Walaupun sukar untuk ditelan (melekat-lekat) dan bunyinya sangat sinis dan pedas seperti rendang kerang emak, namun itulah yang terpaksa dihadapi bila ketika poket mulai ringan setelah mula pulang bekerja dan mulalah berazam untuk berjimat. Jika kalau boleh makan nasi tanpa lauk, lebih teruk rasanya jika hanya makan ketupat tanpa rendang. Bila tiada kemampuan mulalah untuk mencari langkah 'bijak' dan 'selamat' untuk mengatasi masalah ekonomi diri. Mulalah melabur dalam skim-skim 'cepat kaya', mula masuk MLM itu ini, ada juga mula cari name card yang berterabur di hadapan rumah setiap hari (name card ah long). Jangan sangka semakin lama melabur akan semakin untung, kerana 'pelaburan' tersebut sama seperti membakar lemang, semakin lama dibakar, semakin keras isi di keliling buluh, maka semakin sikit isi yang sedap dimakan, atau lebih teruk lemah tu terbakar terus, hangus, putih mata, dan tentunya dimarahi orang tersayang!

Harapannya, semoga masyarakat Melayu Islam ini semakin matang berhari raya atau lebih tepat meraikan kejayaan melalui Ramadhan dan hanya sebagai melalui sebuah hari yang bernama Hari Raya Aidilfitri. Kepada pelajar di luar negara, Aidilfitri mereka samalah seperti pelajar asing di Malaysia yang berada di kampus-kampus. Malah nasib mereka di luar negara adalah lebih malang lagi berbanding pelajar dari Iraq, Iran, Sudan, Algeria dan lain-lain dan pekerja asing dari Indonesia dan Bangladesh yang berhari raya di Malaysia ini. Kerana apa? Kerana tidak semua mereka dapat Solat Sunat Aidilfitri berjemaah, mendengar takbir dari masjid, menikmati cuti umum, menjamu selera dengan juadah tradisional kita dan terpaksa menghadiri kuliah seperti hari-hari biasanya...


"Alangkah indahnya negaraku Malaysia..."

Thursday, September 10, 2009

Laylatul Qadr

Laylatul Qadr

Laylat ul-Qadr is the most blessed night. A person who misses it has indeed missed a great amount of good. If a believing person is zealous to obey his Lord and increase the good deeds in his record, he should strive to encounter this night and to pass it in worship and obedience. If this is facilitated for him, all of his previous sins will be forgiven. Laylat Al-Qadr is the anniversary of the night Muslims believe the first verses of the Quran were revealed to Muhammad by the angel Gabriel (Jibril in Arabic). It is also the anniversary of the night in which the Quran is believed by Muslims to have been revealed in its entirety. The Laylat Al-Qadr is also be known as the night of excellence.

Better than a thousand months

A thousand months are equivalent to 83 years and 4 months. Fortunate is the person who spends this night in prayer. The man or woman, who prays for the whole night during this Night, will deserve blessings and reward for the period as if he or she had been praying for eighty three years and four months consecutively. Since the Night of Power is better than one thousand months no one can actually measure the extent as to how much better it is.


The Holy Prophet Muhammad (Sallallaahu Alayhi Wasallam) said: “Laylatul Qadr has been bestowed by Allah to my Ummah (People). It was not given to any people before this.” (Dur-Mansoor).

How manifest and replete the special bounties and mercies of Allah Ta’ala are upon this Ummat is quite really beyond imagination. It will therefore be extremely foolish to allow ourselves to be deprived of these great blessings at the expense of sheer laziness and a few hours of extra sleep.

Which Night is it?

Although there are different reports in different traditions regarding the exact night, it is almost unanimous that the blessed night occurs in one of the last ten nights of Ramadhan and more probably in one of the last ten odd nights i.e. 2lst, 23rd, 25th 27th or 29th night.

The popular opinion is, however, in favour of the 27th Night of Ramadhan but that is not absolutely certain. The traditions indicate that it is to be sought in one of the last ten nights and preferably in the last three odd nights. It was therefore the practice of the Holy Prophet (Sallallaahu Alayhi Wasallam) and his companions to make I’tikaaf in the Mosque for the whole time offering Divine service during the last ten days of Ramadhan.

According to a book, the following signs are evidents:

  • The sun rises early in the morning without rays.
  • Rain may fall either during the night or during the day of that night.
  • During night the sky will be lightly foggy.
  • The sky will be slightly lighted without reflections and without rays.
  • The angels and Gabriel all descend down onto earth for many purposes.

Hazrath Aisha (Radhiallaahu Anha) reported that the Apostle of Allah said: “Search for the Blessed Night in the odd (nights) from the last ten (nights) of Ramadhan” (Bukhari).

"Keampunan itu terdapat pada malam yang istimewa"

Wednesday, September 9, 2009


Sangat cantik tarikh pada hari ini. Sembilan haribulan sembilan tahun 2009. Hari ke-sembilan dalam bulan ke-sembilan pada tahun ke-sembilan abad ke-21.

090909 juga disebut sembilan sembilan sembilan (999), bermaksud talian kecemasan di kebanyakan negara di seluruh dunia. Di Malaysia, kecemasan telah bermula sejak kebelakangan ini. Setiap hari warga kita dikejutkan dengan pelbagai berita semasa yang sengaja disensasikan bagi menimbulkan perasaan cemas di kalangan warganegara.

Walau apa pun, 090909 hanya berlangsung selama 24 jam..

Tuesday, September 8, 2009

31 August "Merdeka', 1Malaysia and Sports Culture

Each year, Malaysian will celebrate 31 August as their National Day, gained independence from British in 1957. Malaysian will celebrate it with countdown and marching on 31st August morning. The celebration begin from early August until early September. Every year Malaysian will do this.

1Malaysia is the new motto or to be persist propaganda launched by Malaysian Prime Minister. The main concept of 1Malaysia is to strengthen the unity of three races in Malaysia: Malay, Chinese and Indian. Besides, 1Malaysia is the fresher and universal propaganda towards Malaysia 2020 Vision. Most of Malaysian hoping to see all races, cultures and languages here declare themselves as new race known as Malaysian.

In sports culture in Malaysia, 1Malaysia concept can see in our sports such as Triathlon, Duathlon, Cycling and Running. But excluded from the list above, it is still hard to see 1Malaysia in most of sports played by Malaysian. Each sport synonym played by certain races. For instance, majority of Malays played football and sepak takraw; most of Chinese played basketball, badminton, swimming; small number of Indian played hockey, cricket but more in long distance running.

This scenario shows us and world that 1Malaysia still not affected sports culture in Malaysia. It is difficult to blend our football national squad with this 3 major races-great formula during Golden Age of Malaysian football, to see Malays play for badminton national team, to see Indians do 'lipat gulung' in sepak takraw. So, what happen to our sports culture? What was going wrong? Who is wrong?

It is not a relevant answer when the question rises for Malay boy, "Why you don't play basketball?""Most of them Chinese, I'm reluctant to join them," or question for Indian boy, "Why you don't play sepak takraw?""I can speak Malay very well, fell ashamed when they laugh at me because of my Malay vocabulary,".

After 52 years independent, we still see this scenario happen? Until when? Who will neutralize this? Who will be the aspiration? As Malaysian, I thought we are still not living under the same national concept.

Follow the power of social in our sports; Triathlon, Duathlon, Cycling and Running. These sports unite us from different races, culture, languages and socio-economy status, together to be in one race for 1Malaysia.

"Sports for All! Sports Unite All!"

Tuesday, August 25, 2009

Tired to Heard All This

"Sains sukan ko level berapa?

"Aku level 2 dah, ko plak?"

"Aku baru je level 1, bile ek ada kursus level 2?"

"Aku plak dah level 3 dah. Dah kira macam ada PhD dalam Sains Sukan."

"Oh, dulu penceramah tu kata ada level 1 sains sukan ni dah macam ada Ijazah dah."

"Kalo camtu, aku yang ada level 2 ni kira cam ada Master la."

What the f**k they all thinking and talking?
PhD. in sports science after attending Level 3 Sports Science Course?
Degree in sports science for 3 days 2 nights Level 1 Sports Science Course?
Hey, open your mind! Start thinking rationally and broaden your 'level 1,2,3' thought about sports science knowledge!

This scenario now day humiliating our sport coaches and PE teachers in Malaysia. As sports science educator in local university, I ashamed to hear and not to attempt in this conversation when normally raised when two 'sports' people meet. This phenomenon happen since last 4-5 years ago when national sports bodies introducing sports science knowledge for coaches and 'sports personnel'. Short course conducted to offer the sport science knowledge for specific targeted population.

This idea broadly supported by most of academician in local universities and also ministries. Academician took a responsible to create and arrange the syllabus that suitable to pour for the main target population. The main objective was to educate and to give an exposure about sports science knowledge to this population. It is great additional 'tools' for developing and producing better and great athletes from Malaysia. Perhaps with this knowledge coaches, teachers and athletes can be more competent in each sports performed.

But, the race among this fellas (coaches, teachers, and 'sports personnel') to achieve or maybe worst just to attending the courses organized, seem like mortifying the main objective was set before. Coaches grab the chance to attending this course to be qualified coach at district, state and national level coaching. Teachers grasp this course until ultimate level (level 3) to receive an extra allowance provided by the ministry who are appreciating the sports science qualification that has in each of their teachers. For remain group who are claim as 'sports personnel', mostly attending the courses just enough to make themselves proud and 'look great or cool' than the people who doesn't.

As conclusion, this time I want to let the readers make your own conclusion. Perhaps near the future it is hardly to hear a conversation as above when two sports men meet.

"Got first degree in 5 years. Completing Master Degree in 2 years. Hope to finish my PhD in less than a week!"

"Berpijaklah di bumi yang nyata!"

Monday, August 24, 2009

Nutrition Aspect for Ramadhan

Muslim started for fasting month last 22nd Aug. They cannot eat and drinks during day time. In Malaysia, fasting start at 5:30am and ending around 7:30pm. It is mean most Muslims fast around 14 hours, the time without any food and water can be consumed.

There are a lot of benefits or "hikmah" while a person fasting. Physiologically, human organs such as intestine, kidneys, pancreas, and much more can reduce their work load, it is time to 'rest': the load that they carry since we were born.

As preparation to fasting during day time, we need to consume a same amount of calories as normal day. But it must be consume between 7:30pm to 5:30am around 10 hours. Daily calories intake for normal people is around 1800-2200 kilo calories (kcal) perday. As an athlete it is depend on the value of energy consumption for activities planned to do. Normally around 2500-3000 kcal perday.

Normally, people breakfast at 7:30pm with heavy dish same as normal day dinner meals. Dish such as white rice with chicken curry, ‘asam pedas’, meat, vegetables, fruits and specialty food during Ramadhan like a murtabak, bubur lambok, and traditional cakes or kuih-muih. Not to forget a dates to break a fast. The very best kind of fruit that high in calories.

Then at 4:30am, people start to wake up and eat 'sahur'. It seems like eating late dinner or very early heavy breakfast. At this time, people always take a same dish like break a fast early before. Sometime, people preferred fresh meal and of course hot, such as fried rice, fried mee hoon, soup and bread and as simple as a glass of milk and dates. It is depend on how your appetite or stomach can adapt a new time to consuming heavy meal during this time.

So that, people must not forget to drinks a lot of water; at least eight glasses of water perday. There are a lot of water that become a specialty during Ramadhan; Kathira, Bandung Cincau, ABC Rock, Cendol, Air Tauhu and a lot to name it. But not to forget to drinks more plain water or mineral water instead drinking more tasteful water to avoid high glucose in blood or maybe worst in urine. Furthermore, drinking a lot of water is to make sure that nobody will feel dehydration symptoms such as dizziness, 'black eyes', and worst come to worst faint; of course cannot eligible to proceed the fasting.

Carbohydrate sources as simple as white bread, white rice, mee, mee hoon, kue teow, spaghetti, pastas, etc are the main source of fuel to energize the fasting day. Major intake of carbohydrate foods can make sure most of people's day stays fresh and energetic until the last minutes before break a fast.

Protein sources cannot be forgetting. Consume a two to three portion of chicken, fish, meat or taufu can be great for body recovery and tissues development. Plus, protein can make sure level of hormon remains stable.

Finally not to forget to take micro nutrient food that provides vitamins C, calcium, antioxidant, sodium and potassium. The food such green vegetables, carrot, tomatoes, fresh fruits, milk and eggs can be taken regularly.

As conclusion, there were no any major issues regarding of meals during Ramadhan. As long as everybody know what to eat, what to drink and what is should to avoid to consume. Perhaps when everybody can manage their daily caloric intake and the quality of each meal taken, during Aidilfitri there were zero percent of sickness or discomfort happen; that may disturb your Aidilfitri happiness.

"Eat right, for a quality Ramadhan day"

Wednesday, August 19, 2009

I was survived from Influenza A (H1N1)!

Last Monday night 10 Aug was the day that I never forgot. I was started coughing continuously. My night sleep disturbed since then.

Then on Tuesday after my Physiology class, my head was so heavy and 'berdenyut-denyut'. Before the class I can felt that kind of situation but it getting worse when evening came. I decided to 'ponteng' my night class and headed back to home. Flat and 'lepak habis'. My heart rate increased, my joins started to felt the pain, 'sengal-sengal' and 'berdenyut-denyut'. The simptoms started to appeared. I can't properly sat to watch TV, only managed to lie on the couch. My dinner that night bought by my housemate. (my first dose of paracetamol was 1200mg). I was suspected! See next 48 hours, what will be happen.

Wednesday, after can't slept all over the night because of very high body temperature, maybe nearly 40 degree Celcius, my head started felt dizzily and my nose start to generate more mucus and sneeze. On afternoon, I rode my motorbike to found a fresh coconut and drank the fresh water. I can felt my skin hair stood still. It was so cold when the breeze touches my skin. Luckily that day I can eat lunch (McDonald) and have a good dinner (nasi lemak ayam). I drank a lot of warm water and also coconut water each 2 hours interval (I bought an extra quantity for stock). My urine color was very clear and I managed to pee every 30 minutes. (my second dose of paracetamol was 1200mg)

Thursday, was my birthday (13 Aug). No wishes I received, but painful virus named H1N1. (Just two SMS from my student and my buddies Syarul). I rode again my motorbike to drank coconut water and refill my stock. I felt the same situation as yesterday. But I can’t eat any food, no appetite, but my stomach so hungry. If I ate any types of food, I’m sure I will vomit it. I let my stomach empty until 7pm. I swam in swimming pool in the evening to entertain myself. My heart pumped outrageously and I decided to shorten my workout. I ate KFC Snack Plate, together with my housemate before we watch District 9 at cinema. Before slept, I dissolved and drank 2 tablets of Panadol Soluble. Then blackout! I remembered I slept wore a sweater, but when I woke up at 4am, my sweater already on my hand and my body sweating heavily on my bed. All getting wet, I changed my sleep location and continue my rest until 8am.

Friday morning was a great feeling for me after 48 hours of battling with the heavy fever, headache, joins stiffness, muscles pain and sneeze. I went to motorbike shop to service my motorbike on the afternoon. I ate small portion of food and drank a lot of warm water. I did jumping-jack, sit-up and I tried to increased my heart rate by exercising it. At night, I slept normally but my body temperature still high.

Saturday morning, I felt the pain was gone and my body temperature turned normal and I spent more time under shower. I rode my motorbike in the afternoon to have lunch at Shah Alam to entertain myself and to make sure I already healed from this endemic called Influenza A H1N1. Alhamdulillah I have very strong antibodies crews and knowledge how to make sure my crews did their job at an optimum level.

Ramadhan Menjelma Kembali

"Bila syaitan kembali ke Neraka,
bila manusia kembali memenuhi surau di malam hari,
bila budak-budak keluar malam konon ke Tarawikh tapi tiada di surau,
bila orang keluar berbelanja gila-gila,
bila kemasukan gula sentiasa berkurangan,
bila kemasukan duit yang banyak datang dari jualan makanan yang kurang kualitinya,
itu tandanya Ramadhan sudah menjelma.."

Di atas antara situasi yang sering di alami oleh kebanyakan rakyat di negara ini. Kemunculan Ramadhan sentiasa dinantikan oleh mereka yang mengenali erti penghayatan bulan yang penuh keberkatan ini.

Gambar semasa Konvensyen Industri Sukan Malaysia 2009 di Berjaya Times Square

Penghayatan yang unggul bukan sahaja menahan diri daripada lapar dan dahaga serta perkara-perkara yang boleh membatalkan puasa, tetapi keteguhan iman menjaga puasanya daripada dinodai unsur-unsur kemaksiatan dan kemungkaran.

Dalam berbelanja, rakyat Malaysia tidak lokek menabur sejumlah wang di meja juruwang di pasaraya besar, di pasar-pasar Ramadhan, dan juga di restoran atau hotel-hotel mewah bagi memenuhi nafsu mereka. Sukar melihat wang tersebut ditaburkan kepada golongan fakir, anak-anak jalanan dan warga tua dengan ikhlas tanpa perlu ada liputan media dan replika cek sebesar pintu.

Kedaifan golongan yang memerlukan bantuan melihat Ramadhan sebagi bulan rahmat di mana mereka akan lebih di hargai dan pada penghujungnya mereka bakal menerima bantuan wang zakat-sebuah sistem kewangan Islam yang sangat bijak.

Kenaifan pemikiran golongan yang berada membuatkan Ramadhan sebagai bulan untuk rakus berbelanja memenuhi tuntutan nafsu makan, nafsu perabot baru, nafsu hiasan rumah baru, nafsu kenderaan baru, nafsu pakaian baru dan nafsu meraikan Aidilfitri dengan sambutan yang gilang-gemilang. Tidak dilupakan Ramadhan juga dilihat sebagai bulan untuk bermulanya kiraan akaun buku hutang bagi tahun yang baru.

Semoga Ramadhan bagi diriku pada tahun ini membawa seribu keberkatan dan keinsafan dalam mensyukuri segala nikmatNya. Supaya nanti akan dikurniakan gandaan limpahan rezeki dan kebahagiaan buat diriku, keluargaku, sahabat-sahabatku, guru-guruku dan kenalan-kenalanku. Jauhilah kami dari kedaifan zahir dan kenaifan akal fikir.

Salam Ramadhan..