Wednesday, January 26, 2011
I need a plan to transform this guy, from sub 40 minutes for 10km run, to be a mountain biker within timeline of eight weeks. As my reputation before, I made a transformation of 100meter sprinter to become Powerman Duathlon finisher (10km run-60km bike-10km run) back in 2005 within 6 months.
Multi sports athletes especially with non-cycling background are often criticised for their bike-handling skills, so he need to learn to ride on uneven mixed terrain and control the direction of the bike by moving a weight around can only be beneficial.
The secret is to start slow and build up. There's no need to go to the rock strewn slopes of some purpose built mountain-bike trail start right outside the door. Handling is a most important skills in mountain biking. Besides others basic skills he need to learn ultra fast and get on shape together with the bike.
As long as he got his stamina & able to put his heart race consistenly at 85-90% VO2Max, I'm really sure he can hammering the race trails as long as he managed to be on the bike all the way.
Tuesday, January 18, 2011
Here are the article answering the question faced by me before this. Finally Ironman Malaysia will be held this year on May.
KUALA LUMPUR, Jan 17 (Bernama) -- The 12th edition of Ironman Langkawi triathlon championship has been postponed to May, the organiser said, citing financial constraints.
The event's director, A. Chandrakumanan said he had requested that the World Triathlon Corporation (WTC) assist in the registration of athletes for the championship, which was to be held next month.
"I am aware that the postponement will affect the athletes' participation. I wouldn't want to disappoint those who are keen to take part, who have been asking me about this year's championship," he told Bernama.
The organiser, Ironman Malaysia Sdn Bhd, has asked for assistance from the Youth and Sports Ministry to help ease the financial burden in organising the event.
It takes RM3 million to organise the world-class championship.
The gruelling Ironman Langkawi involves 3.8km of swimming, 180.2km of cycling and 42km of running.
The Langkawi race is among the qualification rounds for the World Championship in Kona, Hawaii.
Monday, January 17, 2011
Immobilization can cause significant problems after ankle sprains. Patients will feel better if placed in cast or a walking boot, but this can lead to a stiff ankle, delay rehab, and make their ankle prone to re-injury, if the immobilization is carried on for too long.
Injured ankle ligaments will form scar tissue while healing. This scar tissue is tighter, and less organized when patients have their joint completely immobilized. The ligaments heal with tissue that is the appropriate length and of better quality when ankle movement is initiated earlier. When the ligaments scar excessively, normal movements can become painful, and the ankle can be prone to re-injury.
Even if walking is painful out of a boot, patients should remove the boot several times a day to work on mobility exercises. These simple exercises and stretches can help the ligaments heal properly.
Range of Motion Exercises
Some simple exercises can help maintain ankle motion, and stretch the injured ligaments in the ankle joint.
Stretching the Achilles tendon can easily be started soon after sustaining an ankle sprain. While seated or lying down, take a towel and loop it around your toes. Pull the ends of the towel, pulling your toes upwards, and feel the stretch in the back of the ankle. Perform this 3-4 times a day for several minutes.
While seated or lying down, write the alphabet in the air with your toes. Make the letters as big as possible. Get creative by trying all uppercase, then lower case, then cursive, etc...
The next step in recovery from ankle sprains is strengthening the muscles that surround the ankle joint. By strengthening these muscles, you can help support the ankle joint, and help prevent further injury. Some exercises to perform after an ankle sprain include:
Stand on a stair or ledge with your heel over the edge. Stand up on your tip toes, then in a controlled manner, let the heel rest down. Repeat 10-20 times (each foot), 4 times a day.
Heel and Toe Walking
Walk on your toes for one minute, then on your heels for one minute. Alternate walking on your heel and toes, and work up in time to a total of 10 minutes, repeating 4 times each day.
Proprioception is the ability of your body to provide feedback to the brain. After an ankle sprain, the proprioception of the joint can be damaged, leading to problems controlling ankle movements.
The best way to simulate proprioceptive retraining, as well as work on range of motion and strength, is with a wobble board. Read on for information about how a wobble board can help with your rehab from an ankle sprain.
Activity specific exercises may include simply walking or jogging, or may be more intense for athletes who participate in basketball, soccer, or other sports. The key, no matter what level recreational or competitive athlete you may be, is to progress slowly. Begin at very low intensity, and very low duration of activity, and slowly work up--never suddenly increase either the intensity or duration of your activity.
Here is a sample progression
Begin at 50% intensity. Jog 100 yards, walk 100 yards. Repeat 4 times. Increase intensity and duration over 2-3 weeks
Figure of Eights
Jog in a figure-of-8 pattern around cones. Begin with the cones near each other. Each day, spread out the cones and increase the speed.
Make a box of cones. Jog forward the first side, side shuttle to the right, run backwards, then side shuttle to the left. Again, increase the size of the box and the speed of the running each day.
Once these activities can be done at full speed with no pain, patients can resume their sport. More sport specific exercises can be given to you by a coach or trainer if needed.
The most important is the initiative to back to normal as fast as your physiology can. The mental toughness and self discipline will drive you right!
Friday, January 7, 2011
Jika kini rakyat Malaysia dikejutkan dengan perletakan jawatan Datuk Misbun Sidek sebagai jurulatih di BAM, berkuatkuasa awal Januari 2011, seharusnya harus sedar bahawa krisis BAM-jurulatih pernah berlaku seawal tahun 2010 yang melibatkan ketua jurulatih beregu negara Rexy Mainaky.
Rakyat Malaysia juga seharusnya telah sedar bahawa sudah banyak drama yang dipertontonkan oleh BAM dalam mencari 'pasal' dengan jurulatih-jurulatih mereka. Antara nama yang pernah membawa gemilang kepada badminton negara seperti Morten Frost, Park Joo Bong, Indra Gunawan semuanya pernah ‘berpatah arang, berkerat rotan’ dengan BAM. Jurulatih-jurulatih ini meninggalkan BAM dengan alasan komitmen kepada keluarga. Walhal terdapat versi yang ditapis/yang tidak ditayangkan di dalam drama terbitan BAM. Memungkinkan terdapat skrip-skrip 'longkang' yang tidak sesuai dipersembahkan kepada khalayak yang rata-rata 'cetek pengetahuan pengurusan badan sukan peringkat kebangsaan'.
Sememangnya ramai rakyat Malaysia yang mengetahui, berbicara dan memspekulasikan isu-isu ini berkait rapat dengan metod pengurusan dan ketelusan pentadbiran BAM itu sendiri. Mereka berpendapat sukan telah dipolitikkan, sukan telah dikaburkan dengan kuasa kewangan, dan lain-lain pendapat yang cuma dibicarakan di kedai-kedai kopi.
Mengapalah diletakkan individu yang bukan ‘ahlinya’ untuk mentadbir dan menguruskan selok-belok sukan badminton negara. Sedangkan sukan inilah yang diharapkan bakal membawa pingat emas Sukan Olimpik negara pada 2012. Bidang sains dan teknologi sukan seharusnya lebih ditekankan dan diperkasakan penguasaanya bermula dari para atlet, barisan jurulatih malah barisan kepimpinan BAM. Bukan lagi menimbulkan pertelagahan berkaitan isu autoriti, politik, kewangan, disiplin dan lain-lain hal remeh-temeh. Mainkanlah watak dan tanggungjawab yang dipikul dengan berkesan, nescaya akan menjadi lagenda tersohor negara.
Sesungguhnya tanda-tanda kecil kiamat sudah terang lagi bersuluh banyak berlaku dalam hal-hal pentadbiran dan pengurusan sekecil-kecil organisasi, hinggalah kepada hal-hal pentadbiran kerajaan. Sesungguhnya, kebinasaan akan berlaku kepada umat/pengikut yang melantik ketuanya yang bukan daripada bidang yang diketuainya.
"Kiamat Sudah Dekat!"
Wednesday, January 5, 2011
IDRIS MOKHTAR, Kuala Lumpur
"I AM an avid cyclist and have been one since childhood.
Now, in my mid-40s, I encourage my kids to take up cycling as a form of exercise as I deem bicycles are an amazing invention where, with just human power, you can cover considerable distances (compared with running) with ease while being "green" at the same time. It's a "zero carbon" footprint activity.
I feel proud seeing the magnificent headway made in the sport by Malaysians.
For instance, Mohd Azizulhasni Awang recently won a silver medal in the 2010 UCI Track Cycling World Championships in Denmark where he nearly defeated (that, too, he was apparently denied overtaking space) the venerable Chris Hoy (listed in Wikipedia as one of the most successful Olympic male cyclists of all time).
Then there is Anuar Manan's impressive performance in the recent 2010 Le Tour de Langkawi.
I would assume it is not easy to attain such achievements without much training, support and equipment from the relevant authorities and government bodies.
However, I believe we can achieve higher success rates by putting more concerted efforts.
One of the ways to achieve this is by reducing or abolishing import tax on bicycles and bicycle components.
A competitive cyclist has to have the right equipment to be on top of the game.
It is not surprising to find that the cost of high-end racing bicycles range from RM20,000 to RM 60,000 each.
Another way to improve the standard of competitive cycling in Malaysia is to ensure better road safety for cyclists by imposing higher fines against motorists found guilty of injuring a cyclist and having more cyclist-friendly roads and lanes.
In Amsterdam, I have seen "mini" traffic lights giving priority to cyclists.
The authorities should also provide secure bicycle parking areas in buildings and encourage more bicycle-related activities, not necessarily bicycle races, but such events as riding for charity.
There can be bicycle tours of cities and the authorities can organise night rides, which might even disrupt the activities of Mat Rempit.
The authorities should consider closing a stretch of road in the city on Sunday mornings for sports-related activities (as is done every Sunday on a major road in the middle of Jakarta) such as jogging and cycling as a way to reduce the amount of emissions and smog.
It would mean opening up our cities to "greener" activities.
I find it surprising that the government has not done much to improve the availability of "all-weather" velodromes because all the velodromes in this country do not have a roof and the tracks are exposed to the elements.
Building velodromes with a roof and lighting rods can make track- cycling more popular. It will also encourage all-day training, rain or shine, night or day. One would not have to cancel a track race when it rains.
Another cycling category that we can easily excel in is the BMX race event, but we need better facilities to groom potential BMX racers.
Most of the BMX tracks in this country are privately owned and are made of hard, unforgiving concrete, whereas the BMX races during the Olympics are held on purpose-built dirt tracks.
Perhaps it is not too late to start building one, with a roof and lights to groom future Olympic BMX racers.
I remember an interview given by the late South African national cyclist, Ryan Cox, winner of the 2005 Le Tour de Langkawi.
In the interview, given some time ago, he had said, "One of my dreams is to take part in the Le Tour de Langkawi".
If a young lad from a country thousands of kilometres away can dream of coming to Malaysia to participate in a bicycle race, imagine how many untapped potentials are right here in Malaysia dreaming of the same thing.
It's just a matter of setting a conducive environment to encourage a healthier and more competitive cycling lifestyle."
Perhaps, the super-duper superior parties will take a first step even a baby step to bring more wonderful dreams and the dreams that always become reality.
Monday, January 3, 2011
Misbun resignation not seen as timely as Chong Wei and some other players are in preparation for three major competitions this month.
Three matches were the Super Series Masters Finals in Taiwan (5-9 January), the Malaysian Open (January 18 to 23) and Korean Open (January 25 to 29).
There were a few possible complicating effects, especially involving Chong Wei as a player was targeted chart success in the World Championships this year in addition to the Olympic Games in London next year.
BAM general manager, Kenny Goh said, Misbun resigned yesterday confirmed through a letter dated Dec. 31st that sent via the e-mail to the office of the BAM.
However, Kenny declined to comment on the reasons for doing so Misbun.
"Misbun not give any reason but expressed his resignation is effective from January 3. Personally, I was surprised to receive the letter."
"I have informed the matter to the President Datuk Seri Nadzmi (Mohd Salleh), and secretary, Ng Chin Chai. I also sent the letter to all committee members of BAM, " said Kenny.
According to him, a meeting will be held after returning from overseas Nadzmi on January 4.
"It's too early for us to comment on the reasons for resigning Misbun. We are still surprised," he said.
It's no longer a secret Misbun was not happy following the dismantling of the structures created by the BAM coaching and training since five months ago. In an effort to strengthen the structure, BAM Misbun put under the operations of special forces brother, Rashid.
Adding more disappointment, two players who previously under the operation of his Misbun Ramdan and Wong Mew Choo has been separated from it.
Ramdan placed under the care Hendrawan the squad while Mew Choo managed a national coach of the women's singles, Wong Tat Meng. Ramdan, however, has not been reported to Hendrawan for training. She trained hard under their father and the disappointment BAM.
In addition, assistant coach Misbun, The Seu Bock also dropped. After an appeal is made by Misbun and Chong Wei, Seu Bock again served in the elite squad. In fact, Seu Bock will accompany Chong Wei to Taiwan to participate in the Super Series Masters Finals today.
Misbun also depressed due to the lackluster performance of several players lining. They were Liew Daren, Tan Chun Seang, Kwong Beng Chang and Chong Wei Feng.
The case is discussed during the training and advisory committee meetings on Thursday.
Kenny, however, skeptical Misbun action is to resign due to meeting the other day.
"It's like most other ordinary meetings. We talked about all the coaches report. All coaches attend unless Rexy Mainaky (doubles coach). It was a good meeting, " said Kenny.
Asked about whether the decision would be pushed Misbun other players to pull out, Kenny says, "Misbun is a professional coach. He had been considering his decision, and always place the interests of the country. I do not think it will happen."
"We can not say Misbun resignation is a big loss because we still have not received a decision. Let Nadzmi and other committee members to study it first, " he said.
Under the guidance of Misbun, men's singles player Mohd Hafiz Hashim won the All-England in 2003 and Chong Wei won the same is to-100 edition last year.
Chong Wei also won a silver medal at the Olympics in Beijing in 2008.