The World's End is Closer

The year 2010 will faded and filed as history, a new file and chapters of 2011 will be opening. Many of challenging situation happen personally to me. A few of achievement drew a rainbow on my 2010 wall.

As little Khalifah, I need to be more patient, focus and 'redha' all the circumstances and difficulties slowed my pace to achieve personal needs and objectives. This situations, made me more strong and matured. A sweetness seems not as sweet as a honey I licked. I need to looking another alternatives and thrives to get more sweetness in my life.

The year of 2010 bring a lot of lessons from bad situations happens to me, perhaps 2011 will bring me to the achievements and taking me closer to the objectives. "Setiap yang berlaku pasti ada hikmah daripada Nya, kita perlu redha, bertawakkal dan yakin akan ganjaran yang bakal diterima. Cuma masa yang tidak diketahui oleh Khalifah kerdil Nya ini.."

May 2011 better than my 2010..

Road to Powerman 2010: Being Faster Each Year

Last Powerman Malaysia 2010, in Seri Manjung, Perak, sent another message to me that I'm back to racing faster each year. Last year in Powerman Malaysia 2009, I was improved nearly 15 minute from previous year Powerman 2008 finishing time. But this year, I was shaved about 17 minutes from last year time.

It was a cold and rainy day in early morning. The pace is so fast but as usual I worked as Jiha's domestique for her first 11km run. After entered T1, I jump on the saddle and start hitting a big crank at 85rpm but managed to control my legs muscles from getting a cramp or stiff. My objective was simple just to keep my legs as fresh a possible. I was also well hydrated on the bike, plus just two sachets of sport gels to top up my fuel.

When entered T2, the sun already shining and thanks to the organizer for adding an extra water station with ice cube! I love the ice cube, and they were always being slipped into my short to prevent my hamstrings and quadriceps from got a cramp and fatigue. I never missed all the water station for refreshment.

I was passed Ethan Chan of UTM Kakithon, after 50km on the bike and entered T2 in front of him, but I was played save not to follow his pace during first 3km run of 10km running leg. I passed Jiha after 6km run while she just started her last running leg. But I can't saw Faraied who're so strong for this year after got an ample time for his to train.

Finally I saw a clock showed a couples of minutes to enter 4 hours of racing. So I open my stride and finish at 3:58:08 and as 8th time Powerman Malaysia Finisher! As far as I'm concerned, I'm also brought eight (or more) Powerman Finishers since year 2004 from friends of mine in UTM.

After three years got a job, finally I can raced Powerman distance sub four hours. Next year another mission for me to shave another 15 minutes from my 3:58:08 clocked this year!

Train wisely and be master of my own time..

Cium Piala Walaupun Kalah

Format Piala AFF Suzuki 2010 yang baru menamatkan tirainya semalam, sesungguhnya menyebelahi Malaysia. Perlawan akhir yang dilangsungkan secara timbal balik di Stadium Nasional, Bukit Jalil dan di Stadium Gelora Bung Karno, Jakarta menemukan jaguh handalan Asia Tenggara pada suatu ketika dahulu iaitu Malaysia dan Indonesia.

Malaysia dikejutkan seawal kempen tahun ini dengan kekalahan memalukan kepada skuad Indonesia 5-1, di gelanggang keramat Indonesia. Namun begitu, keajaiban yang dicipta oleh skuad Harimau Malaya apabila layak ke separuh akhir walaupun hanya menamatkan saingan di peringkat kumpulan di tangga kedua di belakang Indonesia selaku juara kumpulan.

Malaysia menunjukkan keghairahan memburu Piala AFF Suzuki buat kali pertama setelah skuad tahun 1996 kempunan apabila sekadar menjadi naib juara, apabila impian menjadi juara dimusnahkan oleh Kiatisuk Senamuang dari Thailand. Vietnam menjadi mangsa Harimau Malaya di saingan separuh akhir 2010, sekaligus membuka peluang kepada skuad Malaysia memasang impian untuk bergelar juara.

Walaupun pada saingan akhir pertama di Bukit Jalil, Malaysia menang 3-0 ke atas Indonesia yang layak ke perlawanan akhir setelah mengenepikan Filipina pada satu lagi saingan separuh akhir, media Indonesia sibuk melancarkan perang psikologi terhadap Malaysia. Media di Jawa mendakwa penyokong Malaysia menggunakan pancaran lazer dan juga bomoh gatal-gatal bagi memenangi perlawanan akhir pertama tersebut. Ada juga yang mendakwa FAM didenda oleh FIFA dengan sejumlah jutaan ringgit akibat tindakan penyokong Malaysia itu.

Perlawanan akhir kedua di Stadium Gelora Bung Karno, menyaksikan pemimpin nombor satu Indonesia dan juga pembesar-pembesar kedua-dua negara hadir menyaksikan perlawanan bersejarah itu. Malaysia mendahului 1-0 melalui Safee Sali penjaring terbanyak kejohanan 2010 (5 gol), namun asakan bertali arus jentera Indonesia menghadirkan dua gol kepada mereka. Indonesia menang 2-1 ke atas Malaysia di gelanggang keramat mereka. Harimau Malaya yang terkulai, masih tersenyum bangga dan mampu mendabik dada dengan menyatakan skuad ini adalah yang terbaik di Asia Tenggara ketika ini setelah menjuarai kempen Piala AFF Suzuki 2010 dan memperolehi pingat emas pada Sukan SEA 2009 sebelum ini.

Mencium trofi setelah kalah adalah suatu situasi dungu yang berlaku pada malam 29 Disember 2010, yang tidak mungkin dapat dilupakan oleh seluruh warganegara Malaysia. Terdapat juga penyokong skuad Indonesia yang dungu kelihatan tercengang, termenung dan kusut fikiran setelah melihatkan situasi yang berlaku apabila saat skuad Harimau Malaya menjulang piala yang diidamkan setelah tewas 1-2 kepada Indonesia.

Tanggal 31 Disember 2010, pengumuman cuti umum seantero Malaysia dilakukan oleh Perdana Menteri bagi meraikan sambutan kemenangan sebagai juara Asia Tenggara yang baru. Walaupun kalah dan tercalar maruah juara, akhirnya skuad Harimau Malaya mencium piala dan rakyatnya cuti umum pula.

"Pak Kadok menang sorak kerana Si Jalak menang laga,
Namun kampung sendiri tergadai.."

How to be a Cycling Coach in US

Yesterday i wrote about cycling coaching course in Australia. How about the country produce cycling legend and most winning Tour de France yellow jersey, Lance Armstrong? Today I'm sharing with you the course in the US.

The USA Cycling coaching certification structure is a three tiered program. Each level requires certain standards to be met as outlined below. It needs to be said that even within a level of certification there are differences in terms of educational background, experience and interests. While the higher levels certainly provide additional education to the coach, the right coach for you in terms of coaching should be the most important feature. Some level 3 coaches have 20 years of experience and have coached many successful athletes. The certification process merely tells the athlete that the coach has completed certain requirements to attain that level of certification. Coaches pay an annual fee and completed continuing education units to maintain the coaching license.

USA Cycling is committed to improving the quantity and quality of cycling coaching in the United States so that our athletes have the best coaching in the world available to them.

The USA Cycling coaching education philosophy is that coaching encompasses more than merely writing a training program that tells the athlete how far to ride, how fast and how often. Coaching involves developing the whole cyclist including teaching skills, strategy and tactics, etc. USA Cycling recommends that an athlete looking for a coach consider these factors. USA Cycling coaching education also believes that having a coach with whom you can meet on a regular basis and who can watch you on a bike is a superior opportunity to develop an athlete-coach relationship. USA Cycling also recognizes that this may not be practical for all athletes.

A coach holding any of the certifications may be a full-time coach. Most certified coaches work a "day job" and coach on the side.

USA Cycling firmly believes that coaches should be paid professionals and that athletes should expect to pay for coaching services.

The level 3 coach is the entry level certification. Coaches complete a home study course and take an exam. Level 3 serves as an introduction to coaching cyclists.

The level 2 coach is the next level of certification. To attain this level, a coach must have passed the level 3 certification exam and must have attended a weekend long clinic and pass the level 2 coach exam. The 2.5 day clinic covers communication skills, periodization, training plan design, nutrition/hydration and some tactics/strategy along with other topics.

The level 1 coach is the highest level of certification. The coach seeking this level of certification must have been a USA Cycling level 2 coach for at least 5 years and attend a multiday (usually 5.5 day) certification clinic. The clinic covers training plan design, overtraining, using altitude for training, etc. The Level 1 coach is considered by USA Cycling capable of taking teams to international competitions to represent the United States or USA Cycling. They must also pass a comprehensive examination.

USA Cycling added a specialty certification of Certified Power Based Training Coach. Only level 2 and level 1 coaches are eligible to take this certification exam. The coach completing the certification process has demonstrated a solid foundation of the principles of training with a power measuring device.

As the bottom line, I would like to highlight the application of recent sports science findings and the using of measurement devices (heart rate, power output etc) as their tools in coaching. These elements always differentiate the coaches abilities to 'read' and 'design' their valuable riders. Perhaps, Malaysian coaches know how to use, analyse and inter-prete rider heart rate after uploaded into their lappie.

How to be a Cycling Coach in Australia

It is great when to know how the coaches produced by one of the great cycling country in the world, Australia. Malaysian cycling now days appoint John Beasley and Graham Seers both who are an Aussie to bring a light and hope for Malaysian cycling team. Plus there are a tonne of qualified coaches in Australia, served from a local bike shop teams, regional teams, professional teams and their national team.

But how their authorized bodies can produce a huge number of qualified coaches and these coaches can produce a massive number of cyclist and a dozens of superstars? Let me share with you the program behind this phenomena. As a reader, we just start to compare how Malaysian authorized bodies, organize their budget, human capitals and resources in organizing a Coaching Courses.

Cycling Australia, in conjunction with BMX Australia and MTB Australia, is the recognised National Sporting Organisation and peak body for the competitive cycling disciplines of road, track, BMX and mountain bike within Australia, and coaching forms an integral part of all the disciplines. Cycling Australia's Coach Education Program aims to educate, assist and develop coaches at all levels in all disciplines so that they can fully support the nurturing and development of their cyclists.

Cycling Australia conducts four levels of coach education courses. The coaching courses that form the four levels are delivered under the strict guidelines of the National Coach Accreditation Scheme (NCAS), a program of the Australian Sports Commission (ASC) that is managed by the ASC's Coaching and Officiating Unit. All accredited Cycling Australia cycling coaches are recognised as having met the standards under the NCAS, which are recognised by the Commonwealth and State / Territory governments and International Cycling Union (UCI).

NCAS CycleSkill Coach Training Program
The CycleSkill course is specifically targeted at the coach who aims to assist novice cyclists in the areas of bicycle skills, road worthiness, the correct choice and fitting of cycling equipment and optimising bicycle set-up using existing equipment. The course duration is one day and is delivered by each State/Territory cycling organisation.

NCAS Level 1 Road & Track Cycling Coach Training Program
The Level 1 Road & Track coaching course is for the coach who assists club and state level cyclists to develop their fitness and hone their racing skills for road and track riding. This course addresses fitness, bike set-up, skill development, nutrition, physiology, psychology, basic periodisation, strength and conditioning, and an understanding of drugs in sport. The course is two full days. Note: Level 1 Coaching Courses are delivered by each State/Territory cycling organisation. CycleSkill coach accreditation is a pre-requisite for attendance at Level 1 courses.

NCAS Level 1 BMX Coach Training Program
The Level 1 BMX is a Training Program aimed at coaches who want to assist club level and state/territory championship level BMX riders to develop BMX skills, riding fitness and basic racing skills. The training program addresses basic coaching and BMX techniques, and will allow coaches to nurture and develop BMX riders. The accreditation allows you to independently plan and evaluate BMX training for BMX riders.
The work of coaches at this level will be vital in supporting developing riders and enhancing the performance of existing riders.

NCAS Level 1 MTB Coach Training Program
The Level 1 MTB is a training program for the coach who assists club and state championships level MTB cyclists to develop their fitness and hone their racing skills. This training program addresses basic level long-term planning and evaluation of training for MTB riders, group management, organisation and communication, MTB bike set-up and maintenance, MTB rules and event descriptions, MTB cycling skill development, physical conditioning, sport science, anti-doping, and inclusive coaching.

NCAS Level 2 Road & Track Cycling Coach Training Program
The Level 2 coaching course is aimed at the coach who works with elite athletes competing in National Championships. In particular, this course provides the underpinning knowledge for coaching an emerging elite young athlete who seeks to represent Australia at Junior or Under-23 international events. The course provides in-depth information on physiology and physiological assessment, performance monitoring and assessment, sports psychology in cycling, advanced racing skills and race preparation, and recovery and crisis management of the injured cyclist. The Level 2 course is delivered over six days.

NCAS Level 3 Cycling Coach Training Program
The Level 3 is an advanced coaching course for the coach who seeks coaching as a profession at High Performance level and aims to coach international Elite cyclists in major championships. Level 3 coach candidates are mentored by a State Institute or Academy of Sport (SIS/SAS) Cycling Program Head Coach and/or a National Team Program Coach and generally work on a full- or part-time basis in a SIS/SAS Cycling Program or the National Talent Identification and Development cycling programs.

As a bottom line, if we want to achieve like an Aussie, we must start to copy or implement an extra elements to suit our culture in Malaysia. Are you ready to be the next generation coach?

"Hanya Jauhari Mengenal Manikam"

Power Balance bracelets exposed as a sham

I found the article about one of the BOOM sport products among endurance sports enthusiast, PowerBalance wrist band. As myself, I don't believe this rubber band super power, besides, it is so expensive and the fake PowerBalance wrist band already in market.

Here are the article,

Georgina Robinson
December 23, 2010

A bracelet worn by high profile sports stars that claims to improve athletic performance has been exposed as a sham by the consumer watchdog.

The Australian Competition and Consumer Commission (ACCC) has ordered Power Balance Australia to refund all customers who feel they were misled by the supposed benefits of Power Balance bracelets.

The wristbands were touted as providing better balance, strength and flexibility by working with the wearer's "natural energy field".

English cricketers Kevin Pietersen and Andrew Strauss, AFL bad boy Brendan Fevola, St Kilda captain Nick Riewoldt and NRL star Benji Marshall have all been known to wear the bracelets.

But ACCC chairman Graeme Samuel said in a statement: “Power Balance has admitted that there is no credible scientific basis for the claims and therefore no reasonable grounds for making representations about the benefits of the product.

“Its conduct may have contravened the misleading and deceptive conduction section of the Trade Practices Act 1974," Mr Samuel said.

"When a product is heavily promoted, sold at major sporting stores and worn by celebrities, consumers tend to give a certain legitimacy to the product and the representations being made."

The bracelets sell for $60 on the company's website.

Mr Samuel also warned that retailers that continue to sell the products with misleading advertising or packaging would be open to action from the ACCC.

Last month an independent review panel that deals with complaints about breaches of the therapeutic goods advertising code found that powerbalance.com.au violated the code.

Power Balance acknowledged it had breached the code and said the relevant claims had been removed from its website.

The company was also named in this year's Shonky awards.

Consumer advocate group Choice found the bracelets were just rubber bands with plastic holograms.

"The band was tested at CHOICE under controlled lab conditions which showed it did little else than empty purchasers' wallets," Choice said in October.

Trans-Selatan 2010: Nutrition for Bike Touring

The lowest aspect that is always not taking into consideration by Malaysian when attempting an endurance event is nutrition aspect. Nutrition aspect is one of the key that every Malaysian know the basic or the rule of thumb of it. It is all about your own body and the 'fuel' to take and transform to energy. Here I shared some of basic tips for bike touring and for all the Trans Selatan 2010 riders reading & gaining a knowledge.

The following basic nutrition plan for the competitive athlete is based on the nutritional concepts discussed elsewhere. To review, these physiologic principles include:

• high carbohydrate training diet is a must to maximize muscle glycogen stores
• slight increase in daily protein requirements, but replacement needs can be met with 1 gram protein/kg body wt/day
• Caloric expenditures need to be consciously replaced to counteract the appetite suppression that follows from long hours of training
• 3 day carbohydrate loading program gives an edge to muscle glycogen storage
• 4 hour pre event meal should be utilized to top off glycogen stores
• some riders experience intestinal distress or symptoms of hypoglycemia if they eat in the 2 to 4 hours immediately before an event
• Calories must be taken during an event of greater than 2 hours duration - solid foods may offer some advantages in longer events which are done at slower paces minimizing the issue of delayed gastric emptying
• be particularly sensitive to fluid balance (loss vs replacement) as the risks of OVERHYDRATION increase with longer events. Don't forget to weigh yourself regularly during training as well as the event
• salt replacement beyond a normal diet (ie commercially available sports drinks) is important only under extreme conditions or in events lasting 8 to 10 hours or more

Baseline Training Diet

The weeks and days before the event determine your daily caloric needs as outlined in the section on energy requirements of cycling.
calculate your body weight (BW) in kg (Wt in lbs x .455 = BW in kg)
eat a baseline daily diet of:

• protein - 1.5 gm x BW in kg (multiply x 4 to get daily protein Calories)
• fat - 70 gm fat (the avg. American diet); at 9 Cal/gm = 630 Calories
• carbohydrates - the balance of your total daily Calories (total requirements as calculated above minus protein Calories minus fat Calories)as starches, etc.

Later modify that diet for the specific periods noted below:

• Pre-event interval (4 days to the event)
• During the event
• Post event

Pre Event
(4 days to the event) 4 days prior to the event

• 9 gm carbohydrate/kg BW/day (approx. 600 grams/day)
• limit exercise to minimum needed to maintain flexibility

4 hours prior to the event

• eat a 300 gm complex carbohydrate meal (rice, starch, pancakes, etc.)
• a high Caloric density glucose polymer sports drink may be ideal here

**Define your own physiologic limits if you are accustomed to eating in the 4 hours interval before a ride - many riders get a psychological boost from eating a low fat meal or a liquid carbohydrate drink/gel during this interval (and as a bonus can supplement their internal glycogen stores for a ride of more than 1 to 2 hours).

20 minutes prior to the event

• 45 gm carbohydrate (candy bar for example)

During Event

regular carbohydrate replacement - start immediately

• 60 gram of carbohydrate as a minimum per hour
• liquid preferred (i.e. sports drink)
• 10% concentration optimal (equivalent to a cola drink)
• start with half a water bottle (300 ml) in your stomach
• complex carbohydrate drinks permit additional calories
• liquids
• 800 ml/hour (standard water bottle = 590 ml)
• drink at 10 - 15 min. intervals

Post Event

• 3 to 6 gm carbohydrate/ kg BW over the immediate 4 hours post event (100 grams per hour) - start immediately
• a high caloric density glucose polymer sports drink may be ideal here
• protein appears to expedite glycogen replacement
• 600 gm carb/day for 2 days to optimize repletion of muscle/liver glycogen.

As a bottom line, I encourage all the riders try to follow the right technique in consuming your nutrition and stay fresh until you jump off the bike and cheers each others every end of the stages.

Trans-Selatan 2010: Bonk!

Do you ever feel this situation?
"Oh, why they're paddling so fast?"
"What's wrong with my bike? Feel like carrying someone at the back?"
"Why I can follow these guys? The speed is still the same like before.."

If you had faced these situation, you are already in BIG TROUBLE and the trouble called "BONK".

What is Bonk?
In endurance sports, particularly cycling and running, hitting the wall or the bonk describes a condition caused by the depletion of glycogen stores in the liver and muscles, which manifests itself by precipitous fatigue and loss of energy. Milder instances can be remedied by brief rest and the ingestion of food or drinks containing carbohydrates. The condition can usually be avoided by ensuring that glycogen levels are high when the exercise begins, maintaining glycogen levels during exercise by eating or drinking carbohydrate-rich substances, or by reducing exercise intensity.

How it's Work?
Athletes engaged in exercise over a long period of time produce energy via two mechanisms, both facilitated by oxygen:

• via fat metabolism and
• via breakdown of glycogen into glucose, followed by glycolysis.

How much energy comes from either source depends on the intensity of the exercise. During intense exercise that approaches one's VO2 max, most of the energy comes from glycogen.

A typical untrained individual on an average diet is able to store about 380 grams of glycogen, or 1500 kcal, in the body, though much of that amount is spread throughout the muscular system and may not be available for any specific type of exercise. Intense cycling or running can easily consume 600-800 or more kcal per hour. Unless glycogen stores are replenished during exercise, glycogen stores in such an individual will be depleted after less than 2 hours of continuous cycling or 22-24 km of running. Training and carbohydrate loading can raise these reserves as high as 880 g (3600 kcal), correspondingly raising the potential for uninterrupted exercise.

What is the Effect?
Such fatigue can become seriously debilitating; in cycling, exhaustion can reach the point where the cyclist is unable to stand without the support provided by the bicycle. Symptoms of depletion include general weakness, fatigue, and manifestations of hypoglycemia, such as dizziness and even hallucinations. This dangerous condition will not be relieved by brief periods of rest.

How to Avoid Bonk?
There are several approaches to prevent glycogen depletion:

• Carbohydrate loading is used to ensure that the initial glycogen levels are maximized, thus prolonging the exercise. This technique amounts to increasing complex carbohydrate intake during the last few days before the event.
• Consuming food or drinks containing carbohydrates during the exercise. This is an absolute must for very long distances; it is estimated that Tour de France competitors receive up to 50% of their daily caloric intake from on-the-bike supplements.
• Lowering the intensity of the exercise to the so-called 'fat loss' level (heart rate of 130 bpm for a 30-year-old athlete) will lower both the energy requirements per unit of distance and the fraction of the energy that comes from glycogen.

The Training
"Bonk training" is an exercise program designed for weight loss. It suggests the following strategy on an empty stomach the first thing in the morning, when glycogen store levels are low: consume coffee or caffeine equivalent to 2 or 3 cups of coffee, run or cycle at a casual pace (60% of max heart rate) for 20–90 minutes, have a normal breakfast right after exercising. Proponents claim this will force the body to "bonk" shortly into the exercise, and subsequently burn more fat to generate the energy. It is not clear how medically sound this idea is; exerting too much energy and "bonking hard," or experiencing severe hypoglycemia, can be dangerous.

So, get prepare your nutrition precisely to avoid this situation happen to you, especially in the tour like Trans Selatan. You need to be fresh each morning and why not you can put an extra effort in nutritional aspect to staying fresh until the convoy reach the end point every day.

Trans-Selatan 2010: The Ice was Breaked!

Wow..I was surprised when I was told that there were still had a room for me (and Jiha actually) to ride for Tans-Selatan 2010 cycling expedition. Last Saturday for the first time we joined other Trans-Selatan 2010 members training. Another milestone achieve by them after our ride from UTM-Pendas-UTM, it was over 70km, and first time rode by most of them in the morning.

Trans-Selatan 2010 is the continunity of the previous program named Trans-Johor in 2008. This cycling expedition organized by Kolej Perdana UTM, Office of Students Affairs UTM and collaboration with four state goverments (Selangor, Negeri Sembilan, Malacca and Johor).

"Program Trans-Selatan’10 adalah program kayuhan amal anak merdeka 1 malaysia jelajah selatan yang dilakukan untuk mengumpul dana yang akan disumbangkan kepada Palestin melalui kerjasama Viva Palestin Malaysia (VPM) disamping mendokong kempen Sustainable Campus oleh Naib Canselor UTM, Prof. Dato’ Ir. Dr. Zaini Bin Ujang. Progam ini dapat mendedahkan mahasiswa kepada cabaran dan aktiviti lasak selaras bagi memantapkan mahasiswa menghadapi cabaran berkerjaya. Program ini dijalankan selama 10 hari dan dirancang, dianjur serta dilaksana sepenuhnya oleh para pelajar UTM dengan kerjasama Pejabat Hal Ehwal Pelajar, UTM. Proses pengurusan ini akan mampu mengukuhkan kemahiran generik dengan pengalaman yang diperoleh untuk memantapkan kualiti dan nilai kepemimpinan serta kerjasama sebagai suatu persediaan sebelum melangkah ke bidang pekerjaan."

The are four stages will be held in this expedition:
Day 1 (19 Dec): UTM KL to Port Dickson
Day 2 (20 Dec): Port Dickson to Universiti Teknikal Malaysia Melaka
Day 3 (21 Dec): Universiti Teknikal Malaysia Melaka to Universiti Tun Hussein Onn, Batu Pahat
Day 4 (22 Dec): Universiti Tun Hussein Onn, Batu Pahat to Universiti Teknologi Malaysia Skudai

As the bottom line, I was fire-up to make another adventure for this year on the two wheels human powered machine called bicycle!

more info:
http://utmtrans-selatan10.weebly.com/
http://utmtrans-selatan10.blogspot.com/

No mood to write

I'm not in mood to hit the keyboard and reporting my previous Powerman Malaysia 2010 & review of the product I received before the race trip. My day getting tougher towards end of the year. So no mood to write a report. Stay tuned..