Beyond Sports Science

An Adventure Ride to Pengerang

2012-01-27T19:29:00.006+08:00

What a long time I didn't involved in camping trip. My last camping trip was at Pahang National Park in Kuala Tahan together with my sports science students as their final projects last year, a journey by a taxi, buses, trains, and foot that we will not forget. Then during October last year, I got to stay outside in wilderness & beaches during my Survival Course in Kota Belud for 5 days without any tent and ration.

Great weekend! After suffering on bike and get camping for a night

This weekend, an epic journey to Tg Balau, Pengerang, Johor by bicycle really make me feel great again. Two days back to back cycling with a distance nearly 120km per way will teach me the art of day ride- the feel that I experienced during Trans Selatan last Dicember 2010.

Jiha & me will start our journey in the morning together with others cycling from Kolej Perdana who're will joining Trans 1Malaysia 2012 this 5-15 February. Then we will camping there, and have some fun with bbq dinner, fire, sea breeze, morning sun rise and perhaps clear water (I don't think so at this season). The next morning will cycle back to starting point in UTM JB.

As the bottom line, sometime I need a reward as simple as great adventure outing on weekend after got pushed for a week. Plus my next week will be the 9am to 11pm torturing task to completing within four consecutive days starts on Tuesday to Friday. I have Saturday as a rest day, and next Sunday (5 Feb) the Trans 1Malaysia program will begin!!!

log on: http://transmalaysia2012.blogspot.com

ISN Lecture Series is Back!

2012-01-26T16:16:00.000+08:00

I love it so much when Institut Sukan Negara (National Sports Institute) organizing a Lecture Series to share latest findings & knowledge to sports enthusiast & practitioner nation wide. This effort is part of community contribution by ISN to Malaysian. So don't miss it or turn down your staff inquiry to go there.

Below is the describtion about the ISN Lecture Series 1/2012

Integrating Sports Science into Preparation Towards London 2012: The Malaysian Cycling High Performance Team Approach

Title:	ISN LECTURE SERIES 1/2012
Number:	1/12
Status:	Not exceeded
Begin:	Wednesday, February 08, 2012 at 08:00AM
End:	Wednesday, February 08, 2012 at 12:30PM
Location:	PERDANA HALL, ISN BUKIT JALIL
Bookable:	215
The Speakers: i. John Beasley, Head Coach for Malaysian Cycling Team ii. David Williams, University of Victoria, Melbourne, Australia iii. Martyn Girvan, Apollo Gym, Australia Tentative Programme Theme: Integrating Sports Science into Preparation Towards London 2012: The Malaysian Cycling High Performance Team Approach 08:00 am Registration 08:30 am Welcoming Speech 8:45 am An Overview of Preparation Towards London 2012: Cycling by John Beasley 09:15 am Psychology in Track Sprint Cycling by David Williams 10:15 am Training for Olympic Games by Martyn Girvan 11:15 am Morning Break 11:30 am Panel Session: Integration Between Sports Science and Training: How It Works in Melbourne? David Williams and Martyn Girvan Moderator: Mohd Nizar Ahmad Padzi 12:30 noon End Who can participate? • Everyone in the sports field, i.e. sports scientists / officers / practitioners / physicians, academicians, administrators, students, coaches, athletes How do I register? • Do register online at www.isn.gov.my NOW How much do I have to pay? • Payment not required. When is the closing date? • Before/on 2 February 2012. For enquiry : Ms . Chiang Su Ping suping@isn.gov.my Mdm. Vasagie Ganapathy vasagie@isn.gov.my Tel : 03 8992 9759 / 9790 \| Fax : 03 8996 4984 Thanks Lee Ming for gave me this info, so that I can share with my friends out there.

Trans 1Malaysia: The Together Gather Training

2012-01-25T09:54:00.003+08:00

Last Sunday was the day Jiha & me training together with the organizer guys from Kolej Perdana, UTM. The wheels rolled at nearly 9am, we cycled at the steady pace to Puteri Harbor, Nusajaya. The sky was clear with the sunshine seems like we will facing a sunny & hot day. But the breeze played a role as air conditioner for us.

After we were riding consistently, within an hour we reached Kota Iskandar and took a break at Puteri Harbor. We chit-chat each others and some discussion happen.

Before the afternoon, we already arrived at Kolej Perdana, UTM and a couple cups of tea really chilled my increased core-temperature due to sunny day. I still can believe there were only seven riders from the organizing team were able to rode on last Sunday morning.

Perhaps this weekend the trip to Teluk Ramunia, Pengerang will be more riders cycling together, because our body need to acclimatize with current weather and to push our muscles & cardio ability as the date to 5th February is closer and closer.

May this weekend long distance ride from UTM to Teluk Ramunia and Teluk Ramunia to UTM on the second day with teach us what is the real meaning of "Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever" quote by Lance Armstrong.

website: http://transmalaysia2012.blogspot.com/

Rise of Dragon

2012-01-20T16:47:00.000+08:00

To all my friends, my cyber friends, my blog's followers who're celebrating Chinese New Year,

I'm wishing you Happy Chinese New Year

Obesity & Associates

2012-01-17T15:34:00.004+08:00

Sound like a lawyer firm huh? A lawyer firm full of overweight lawyers working together without caring their healthy life style, busy to sue & fight each other for the money. Haa, that is not main issue here, there is many more jobs out there requiring or sucking our quality time to pampering our own body & the time to loving our family in real time. That is why our Malaysian tend to pass Obesity Gateway as early as their marriage, after deliver a baby, after got a job or after passed 40 years old, which ever come first.

The obesity epidemic among Malaysian is on everyone's mind lately, as it should, given that the number of people battling the bulge has doubled in the last 30 years. Unfortunately, most of us are more concerned with how those extra kilos make us look instead of what those extra kilos are doing to the health of our bodies. In fact, scientists are consistently discovering new facts linking obesity to many different health problems. Generally speaking, men whose waist circumference exceeds 40 inches, and women whose waist circumference exceeds 36 inches (and mine still 29 at my age nearly get 30) are at increased risk of getting these diseases:

Heart Disease and Stroke

Hypertension (high blood pressure) is a symptom of developing heart disease, and is a risk factor for having a stroke. One-third to one-half of all individuals with high blood pressure are overweight. Your blood pressure rises as you gain weight, and usually begins to drop as you start losing weight. Once you reach the ideal weight for you height, your blood pressure usually stabilizes at a normal range..

Breast, Endometrial, Gallbladder and Colon Cancer

Post menopausal women who are obese have a 50% higher risk of getting breast cancer, and obese men have a 40% higher risk of colon cancer. Men and women have five times the risk of getting endometrial or gallbladder cancer if they are obese. Most recent research is beginning to indicate a higher risk of kidney, pancreas, rectum, esophagus, and liver cancer also.

Type 2 Diabetes

Although the exact mechanism behind it is not yet known, it is known that over 80% of patients with type 2 diabetes are overweight. Reduce your risk of this chronic illness, which can cause blindness, amputation, kidney and nerve disease, by walking at least 30 minutes everyday. Daily exercise has been proven to decrease the risk of getting type 2 diabetes.

Osteoarthritis

The most common form of joint disease in the United States (with over 21 million people suffering), osteoarthritis is a major cause of disability in people over 55. Obesity is one of the top ten causes of osteoarthritis, and makes healing more difficult should joint replacement surgery be required.

Sleep Apnea and Respiratory Problems

Sleep apnea (also known as obstructive sleep apnea) is a diagnosis that within the last 10 years has been link to obesity or being overweight. In the past, many patients who snored loudly and stopped breathing during the night were simply considered to have nasal irregularities. It has been shown that many of these actually have a condition called obstructive sleep apnea and are therefore at a higher risk of stroke, heart disease, insomnia and mood disorders. They also usually have high blood pressure. Most people diagnosed with sleep apnea are overweight, and in many cases, losing weight reverses the condition.

Unfortunately, knowing about the risks of being overweight Malaysian may give impetus to the decision to lose weight, but it does not make losing weight any easier. There is good news though; research shows that losing just 10% of your body weight reduces the risk of these diseases significantly. So whether you are 10 kilos overweight or 50 kilos, losing just 10% of your total body weight is enough to decrease the risk of these top five diseases. Keep that 10% goal in mind for whenever you begin to feel discouraged about how slowly the pounds are coming off. In the end, it is not what you look like that counts, it is how healthy you are, and it only takes a 10% weight loss to significantly increase the odds your future will be a healthier one.

Original article cited from: Kerry-Ann Crawford

http://www.deliciousdieting.com

Drinks More Water to Lose More Weight

2012-01-12T15:08:00.001+08:00

I have been questioned by one of the my own designed as my UN Humanitarian Mission called "Claim Your Supposed Body Program", about the relation of drinking more water to aid burning more calories and lose their weight. Since that, I keep on researching the articles and also reading a forum regarding this matters. After a few reading, finally I found an idea to elaborate and to explain from the 'scientific' side for public readers.

Substitute your 'favorite' drinks with plain water
If you replace soft drinks with water, guess what, less calories. There is no more coke, carbonated drinks, dispenser drink, 'air ceduk', the drinks from vendor machine, the drinks from late night supper at mamak's stall etc. But who is from us can replace all that 'flavorful' drinks with only plain water? I'm suggesting you replace with a tea, the leaves/herbs that can be your antioxidant as well as a good natural 'radiator fluid'. This recommendation can be more beneficial if you to take Herbalife Tea Concentrate product, which are playing as antioxidant and thermogenic to an optimum level.

NONONONONONONO YES! YES! YES! YES!

Water as essential for an effective weight-loss regimen

In fact, water speeds the metabolism causing the body to burn calories faster, it helps breaks down food enabling it to digest better, it cleases the colon of built-up waste allowing it to digest fats adequately and promote regular bowel movements. This combination of attributes directly aid weight loss making water essential for an effective weight-loss regimen.

If you are trying to lose weight, chances are you’ve read or heard that drinking more water is a great way to kick off your weight loss attempt. You may know all the benefits of drinking more water: your metabolism shuts down if you aren’t drinking enough water; drinking water aids in digestion; you’ll feel fuller if you drink more water; and your body will retain less water (therefore weigh less) the more you drink. But no matter how much you know about the weight loss benefits of drinking more water, you struggle to guzzle it down. These tips will help make it easier for you to get enough water in your day and shed those pounds!

How much is enough?

A good place to start is by figuring out just how much water you should be drinking each day in order to boost your weight loss. A good rule of thumb is to divide your current weight in half and then drink that many ounces of water per day. For example, let’s say your current weight is 180 pounds. 180 divided by 2 is 90. Therefore you would want to try and reach a goal of 90 ounces of water each day (this formula I found it from overseas article, so as a metric unit users, we need to convert Kilos to Pounds, from the result please convert Ounces to Liters). Don’t worry if your number is high and seems unattainable! By following these simple steps you’ll soon find you are drinking all the water you need and your weight loss efforts will be that much easier.

Keep it close

If you buy bottled water by the case, pop one in the fridge every time you take one out so that you always have a chilled water bottle at the ready. Keep a bottle or glass of water at your desk while you work. If you have a water cooler in your office, try keeping a small Styrofoam cup on your desk and refill every time you drink the contents. You will be surprised how that little bit adds up to help the weight come off! Bring a big bottle or travel mug full of ice water with you in the car, and sip away at every stoplight. The point is, if you always have a bottle, mug, or glass of water to drink nearby you’ll begin to reach for it without even realizing it.

Sip it up

How many times have you mindlessly sipped a drink through a straw, not realizing you were finished until you heard that obnoxious slurping sound? Keep a package of drinking straws at the ready, or get hold of a fun mug with a straw built into the lid. You will be amazed at how easy it is to get those water ounces in once you’re sipping away.

Make it fun

As with all your weight loss efforts, the more drinking your water feels like work, the less likely you are to do it, so do whatever you can to make it more fun! Pick up a travel mug with a bright design or humorous phrase. Start a friendly competition with fellow weight watchers: challenge a coworker to see who can drink the most water throughout the day; make a house rule that whenever a certain word is used, everyone has to drink up; race a friend to the bottom of a (water) bottle!

Good taste

Although certainly nothing tastes as good as a crisp, cold glass of ice water on a steamy day, sometimes you are simply in the mood for something different. Add flavor without adding inches to your waistline by flavoring the water. Try low or no calorie additives such as slices of fresh citrus fruit, sugar free drink mixes (many come in single serving sizes), or a small amount of fruit juice.

Set short term goals

Just like with your other weight loss efforts, the task of drinking more water will be less daunting if you set small, easy-to-reach goals. See if you can drink 20 ounces during your morning commute. Set out to drink a certain amount of water by lunchtime.

Keep Track

If you are guessing at how much water you’re drinking each day you may be underestimating and hindering your own weight loss! Don’t let that happen. Find an easy way to record how much you drink each day. Get a large mug that holds 30-40 ounces and fill it two or three times a day, depending on your daily goal. If you refill the same water bottle several times throughout the day, wrap an appropriate number of rubber bands around the bottle and each time you empty it remove a band. Who knows, you may be drinking more water than you imagined!

Watch for results

Once you have begun to incorporate some of these ideas you will find that it is easier than you thought to drink enough water. Get ready to watch those extra kilos melt away like ice cubes on a summer day!

As a bottom line, to lose weight drastically, you must get an extra liter(s) of fluid in addiction from your daily fluid intake and tea leaves is the best to add on a flavor to your drinks.

Trans 1Malaysia: The Electrifying

2012-01-11T11:36:00.005+08:00

I was electrifying again to be part of cycling tours organized by UTM's students. This year we will traversing from the bottom of Malaya to the northernmost part of Malaya this February.

The Trans 1 Malaysia 2012 is a continuity from Trans-Johor 2008 (Kayuhan Amal Anak Merdeka Jelajah Johor) and Trans-Selatan 2009 (Kayuhan Amal Anak Merdeka Jelajah Selatan) programs. This cycling event will be held from 5 February 2012 until 17 February 2012. Trans 1 Malaysia 2012 will start from Universiti Teknologi Malaysia (UTM) Skudai and end at Kuala Perlis, Perlis. For the first time ever, the organizer will be opening the participation to non-UTM riders. Do grab this chance as this will be the worthwhile journey.

Again, my gf & I will be playing our unofficial role as a pacemaker in this tour. The volunteerism attitude inside both of us encourage us to decide we must ride stronger than others in helping the organizer achieve their daily distance within stipulated time given.

Our preparation for this year tour, is not started yet till today. We just did our cardio workout without a bike. We realize we need to start the crank rotating.

Perhaps, this year Trans 1 Malaysia tour, will attract more cyclist from other universities in enhancing the cycling culture among Malaysian.

Cycling Tours with Y.Bhg. Dato. Vice Chancellor

2012-01-02T16:49:00.004+08:00

Blessing to all of you a good health, cheerful and happiness.

I would to inform you that Cycling Tours with Y.Bhg. Dato. Vice Chancellor to be held on Wednesday, January 4, 2012 will be started at 5.00pm at Foyer Sultan Ibrahim Chancellery Building.

All of you are invited to join to this program.

We are encourage you to bring your owned bicycle.

Happy New Year 2012!.

Locations/Routes: Foyer BCSI --> F. of Mechanical Engineering --> Kolej Ghafar Baba

Green Generation Program

2011-12-21T15:59:00.004+08:00

Semua warga kampus UTM Johor Bahru dijemput menyertai acara berbasikal sempena penganjuran Green Generation Program bersama Naib Canselor Profesor Dato’ Ir. Dr. Zaini Ujang pada 21 Disember 2011, jam 5.15 petang bertempat di Padang Kawad.

Jarak kayuhan 5.4 kilometer di sekitar kawasan kampus. Penglibatan dan sumbangan pihak saudara dalam menjayakan acara ini amat dihargai dan didahului dengan ucapan ribuan terima kasih.

Groin Injury Prevention

2011-12-19T18:40:00.006+08:00

I just received a question by my friend, who're asked for groin injury and how to reduce it. Sports related injuries is one of the popular injury occur among athletes or the people who're prefer to enjoying a healthy lifestyle with exercise. Lack of the knowledge and social interaction with 'sportsman' among their loop, will let some people did not know how to prevent the injuries before it occur.

You may have had a minor groin problem at one time or another. Most of the time our body movements do not cause problems. It's not surprising that symptoms may develop from everyday wear and tear, overuse, or an injury.
The groin areas are located on each side of the body in the folds where the belly joins the legs. The pubic area lies between the two groin areas.

Groin injuries most commonly occur during:
• Sports or recreational activities, such as badminton, futsal, basketball, football etc.
• Work-related activities.
• Work or projects around the home.
• Motor vehicle accidents.

Groin problems and injuries can cause pain and concern. Most minor problems or injuries will heal on their own. Home treatment is usually all that is needed to relieve symptoms and heal.

Groin injury
An acute injury may occur from a direct blow, a stabbing injury, a fall, or from the leg turned in an abnormal position.Overuse injuries occur when too much stress is placed on an area. This often happens when you overdo an activity or repeat the same activity day after day. Overuse can lead to muscle strains or tears or may cause swelling, such as bursitis .

Other causes of groin problems
Groin pain not caused by an injury to the groin may be coming from other parts of the body. This is called radiating, or referred, pain. Pulled muscles , ligaments , or tendons in the leg may cause symptoms in the groin. It is important to look for other causes of groin pain when you have not had an injury.
An inguinal hernia is a bulge of soft tissue through a weak spot in the abdominal wall in the groin area. See an illustration of an inguinal hernia . An inguinal hernia may need surgical treatment. A sports hernia may affect the same area of the groin in competitive athletes.

Prevent groin injury and strain

Steps to prevent a groin injury or strain may include the following:
• Warm up by stretching the groin muscles before exercising. Stretching can increase your range of motion and reduce stiffness and pain. Stretching is also important during the cool-down phase of exercise when your muscles are warm.
• Increase the intensity and length of exercise gradually. As your fitness level improves, you will be able to do more intense exercise without injury.
• Try to exercise regularly; don't just go all out on weekends.
• Use proper sports techniques and equipment. For example:
o Wear supportive, well-cushioned shoes for running, aerobics, and walking.
o Properly adjust your bicycle seat and handle bars for your height.
• Drink extra water before and during exercise, especially in hot or humid weather. This can help prevent muscle cramps and stiffness.
• Make sure you can always see where you are walking. To avoid falls:
o Use a step stool when reaching for high objects. Do not stand on chairs or other objects.
o Don't climb stairs with both hands full.
• Get help carrying heavy or awkward objects. Do not strain to lift or carry objects.

Perhaps with some light reading, people will be more educated about sports related injuries for their own purpose and maybe will share with other people around.

New Curriculum for Sports Science in the Making

2011-12-17T13:01:00.005+08:00

Glad to announce there will be a new hope for a school athlete who're passed their SPM level. Malaysian Community Colleges will be offering a course in sports science filed in certificate level and diploma level soon. So the 'not too high achiever' during their school time who're love in sports area, will see a new hope to stay in this field after school.

Now is a third day of our curriculum workshop for sports science field, a discussions and collaboration between our higher institution academicians and community college lecturers to produce a curriculum in this field for targeted population. Universiti Teknologi Malaysia Sports Innovation and Technology Centre was selected to hosting this workshop since last Thursday till this Sunday. Professor Dr. Abdul Hafidz Omar who're well known name in sports science field nationwide plays a role as the leader. This project shows the continuity of his vision to help student athletes to achieve a graduate status with varieties path of education acquiring processes. Before this Pra-University course that offered in Tunku Mahkota Ismail Sports School was one of his 'artwork' to see more graduates in sports science field in Malaysia.

Perhaps, with the existence of this curriculum will encourage more 'under-achieve' fellas from SPM level to proceed their study in this exiting & challenging field. Thanks to Prof, because he still remember me and offered me a sit to be in his team to make another community contribution together.

Decreasing Metabolism vs Slowing Down Metabolism

2011-12-14T21:41:00.008+08:00

I write this post after I was asked by one of my friends from my childhood till teenagers. He asked about how to increase his body weight but at the same time decreasing his metabolism rate. With physiological knowledge at have and from my reading, below I share some opinion how to decreasing metabolism and how to slow down metabolism. It slightly the same but it carry a difference concept when the application phase take part.

Decreasing Metabolism

Though most people attempt to raise their metabolism to stay in top shape, sometimes you might need to decrease your metabolism. You may find yourself in an emergency situation where you need to conserve all the energy you can or you may desperately want to gain weight and don't care if you lose muscle doing it. Here are ways to increase metabolism.

Move as little as possible. Exercise of any sort raises your metabolism, even small, nervous gestures. To slow down your metabolism, find things to do that keep you in one place. Also, when you must travel, drive and park as close as possible.
Stay away from any muscle-building activities when you move. Muscle burns calories quickly and efficiently, while fat burns fewer calories and so keeps your metabolism lower.
Eat less and space your meals further apart. The less you eat and the longer your body needs to wait for food, the more your body decreases its metabolism. The lack of food sends your body the message that food may be difficult to get, so it burns energy more slowly.
Keep warm with loose, insulating layers of clothing and a warm environment. Though it doesn't have an especially large effect on metabolism, your body needs to burn more energy when it's cold to generate enough heat to keep your body temperature stable.

Herbalife special blend shake

Slow Down Metabolism

Most people know that the effectiveness of their metabolism can have an impact on how well the body burns calories. Few understand, however, how the metabolism really works or what can help to speed it up or slow it down. Answering those questions is no easy feat. Metabolism involves a number of factors and chemical reactions. What works to speed up or slow down one person's metabolism doesn't necessarily work the same way for someone else. But if you want to slow your metabolism, some specific techniques are likely to help.

Reduce your exercise level significantly. Activities that lead to muscle development can increase caloric burning by as much as 50 to 75 calories per hour. Less muscle means fewer calories burned.
Avoid metabolism-activating foods. Adding spices to food can help jump-start the metabolism, and foods packed with protein are believed to have the same effect. Oriental cultures believe in the medicinal, therapeutic and metabolism-boosting value of green tea. Under these theories, spices, high-protein foods and green tea should be avoided if you want to slow down your metabolism.
Eat foods that stall the metabolism. Just as some foods jump-start the metabolism, others slow it. These include foods that are high in carbohydrates, along with fatty foods.
Increase caloric intake. The body can't burn them off before the fat is taken in and stored.
Eat before bedtime. Those who trying to lose weight avoid this practice for a reason. The body metabolizes food much more slowly when you're sleeping. Therefore, the more intake of food, the less likely it is to be properly burned rather than stored.
Decrease sleep. A proper amount of sleep is required for the metabolism to work correctly.
Consume caffeine. While some believe that a little bit of caffeine can speed the metabolism, a lot of it can actually have the opposite effect.

Blackopoulos & his gf cought in action during
Powerman Malaysia 2011 last Nov in Manjung, Malaysia

Perhaps, people out there who are preferring to gain some weight to be good looking for your next photograph session, please choosing the healthy way to gain weight. Take an extra calories to top up your daily meals with a weight gain product such as Herbalife with some consultation with your friend here, who are willing "to help the people love to see themselves in front of the mirror".

here is the link from my FB post, discussing about this matters. Click here

Obesity Among Malaysian

2011-12-13T08:50:00.007+08:00

Suddenly I was called to give an opinion about obesity among Malaysian, and perhaps last month news in major local newspapers can be the kick start for my series of writing about obesity and weight management.

Lets have a look and understand the major contribution factor which drive most Malaysian to obesity and unhealthy life style. So what can you contribute to overcome this phenomena? Could we just keep saying obesity is a genetic factor, obesity occur from our traditional food, obesity is normal for modern life style?

Rakyat Malaysia paling ramai ada masalah obesiti di ASEAN

14/11/2011 2:00pm

KUALA LUMPUR 14 Nov. - Malaysia menduduki tempat pertama di kalangan negara ASEAN dari segi paling ramai rakyatnya memiliki obesiti dan tempat keenam di kalangan negara Asia Pasifik, Dewan Rakyat diberitahu hari ini.

Timbalan Menteri Kesihatan, Datuk Rosnah Abdul Rashid Shirlin berkata, perkara ini perlu diberi perhatian semua pihak.

"Kita serius diancam dengan pengambilan gula berlebihan yang menyebabkan pelbagai penyakit termasuklah diabetes,” katanya semasa menjawab soalan Dr. Tan Seng Giaw (DAP-Kepong). - Bernama

Read main article here

Obesiti: Malaysia nombor satu

KUALA LUMPUR 14 Nov. – Dewan Rakyat hari ini diberitahu Malaysia berada pada kedudukan pertama di kalangan negara-negara ASEAN dan keenam di rantau Asia Pasifik yang berhadapan masalah obesiti di kalangan penduduk.

Timbalan Menteri Kesihatan, Datuk Rosnah Abdul Rashid Shirlin berkata, antara punca masalah itu adalah kerana pengambilan gula berlebihan di kalangan rakyat.

“Justeru, semua pihak perlu mengambil perhatian serius tentang isu ini,” katanya.

Beliau berkata demikian ketika menjawab soalan tambahan Dr. Tan Seng Giaw (DAP-Kepong) dalam sesi soal jawab di Dewan Rakyat, hari ini.

Menyentuh isu sama Rosnah berkata, Pertubuhan Kesihatan Sedunia (WHO) sendiri menyarankan pengambilan gula tambahan tidak melebihi 10 peratus atau bersamaan dengan 200 kalori daripada jumlah tenaga harian.

Sehubungan itu katanya, pengambilan gula tambahan yang disarankan untuk orang dewasa adalah tidak melebihi 10 sudu teh sehari yang bersamaan dengan 50 gram.

“Berdasarkan kajian pengambilan gula di kalangan orang dewasa pada tahun 2002 dan 2003, didapati jumlah pengambilannya mencecah 51 gram iaitu 21 gram gula pasir dan 30 gram susu pekat manis di dalam minuman.

“Jumlah minuman ini sahaja telah melebihi saranan WHO dan panduan diet Malaysia. Untuk itu Kementerian Kesihatan telah menjalankan inisiatif mengurangkan pengambilan gula melalui kempen cara hidup sihat yang dimulakan sejak 1991,” katanya.

Menjawab soalan asal yang dikemukakan oleh Datuk Md. Sirat Abu (BN-Bukit Katil) Rosnah berkata, berdasarkan Akta Makanan 1983 dan Peraturan-Peraturan Makanan 1985 selain daripada gula pasir, terdapat 12 bahan pemanis lain dibenar digunakan dalam makanan.

Beliau berkata, bahan pemanis itu terdiri daripada bahan pemanis semula jadi dan tiruan.

“Bahan pemanis semula jadi yang dibenarkan ialah seperti stevia, sorbitol, malitol dan mannitol manakala bahan pemanis tiruan yang boleh digunakan di dalam makanan ialah aspartame, sucralose, saccharin dan acesulfame potassium,” katanya.

Beliau berkata, semua bahan pemanis tiruan yang dihasilkan secara kimia itu telah menjalani penilaian keselamatan dan disahkan selamat berdasarkan piawaian antarabangsa.

Read main article here

The Gift

2011-12-02T17:24:00.012+08:00

It is a 'rahmat' (gift) from Allah when I went through this journey of my life currently. After being thrown like a rubbish and flushed like a human waste by my ex-employer after four and half years giving my loyalty and commitment (also plus plus values, contribution, craving employers name inside Malaysia Book of Records, bring money in into employers account-even my employer core business is not making money organization). There are no values to keeping me inside their organization.

Furthermore, there is no last statement or even a word from my ex-employer on my last day of services. What a shame on them especially my superiors. To add some spice into this chapter, I was not getting paid since July till October without any verbal or even black and white notice. But alhamdulillah I got my payment on October after I wrote a letter to the parties in-charge and made a cc to 'very top man' and to minister right before they 'celebrate Hari Raya Holiday last August.

I fulfill my ‘unemployed period’ with an activities that I think impossible to accomplished during my service under my ex-superior who’re lead sporting related department but not support any of my sporting activities especially at national level. WTF. As a result, I accomplish my Suunto Orienteering Technical Course (Asia Pacific Certified as Technical Expertise) and most valuable Level 3 National Outdoor Recreation Leadership Course. These courses surely need a mutual understanding between employer and employee like me. Level 3 National Outdoor Recreation Leadership Course itself require a commitment to complete the course for 14 days. There is no such employer will be allowed their man to 'holiday' (as they thought) nearly half of month. Alhamdulillah finally I was acquired a valuable knowledge as national level outdoor recreation coach and of course can teach & train the courses nation wide.

My chapter as 'loser' ended when I received a phone call by my previous superior which now a notable person nationwide in sports science area. He offered me to throw my commitment & 'under valued' expertise inside his new center of excellence in sports invention and technology. As a loyal ex-wingman for him since I was completing my undergraduate study till I employed by my ex-employer organization under his strong need to put me in, until I called 'loser' by 'them', I accept his offer (but still reluctant at the beginning) and deep inside my heart I was thank him very much. May Allah bless him and his family.

As a bottom line, previous chapter of my life really test my maturity in handling a situation and of course I see the situation as a gift from Allah for selected and have an abilities to accept 'the gift'.

Road to Powerman 2011: The Unusual

2011-11-29T16:59:00.011+08:00

This year Powerman Malaysia is the 10th edition organized by Quick Release Adventure since inaugural edition back in 2002. The celebration of 10th anniversary was 'hot' and can feel by more than 1000 participants competing in various categories this year.

I as a prominent face in this race has became 9th times Powerman Malaysia Finisher since 2003. The organizer awarded 24 peoples they considered as 'most loyal racer' and received a limited edition of 10th anniversary Powerman Malaysia Jersey.

My objective this year was to completed the race with the slowest time ever since 2003. As a bonus to myself this year I crossed finish tape together with my girlfriend an clocked 4 hours 56 minutes 14 seconds. I have waited my girlfriend 100 meters from the finish line for more than 20 minutes just to crossed the line together with her and of course that moment maybe happen once.

My New Zoot Overall Trisuit and 'the things' inside the goodies

My race number (nice ha?) and Timing Chip (ChampionChip by MyLaps)

As I was lack of training as my preparation towards the race day, but I'm quite pleased with my performance during the race and once again ice cube saves my legs and my race time! This year I raced with 'no legs' for 50% of race course as my legs fatigued as early as of my second laps of bike segment. Thanks to energy drinks sponsor Gatorade, the drinks I drank more than 5 liters during the race, the drinks & electrolytes really helps me and make me able to put another foot in front of my foot.

The prize giving ceremony were held by Perak Chief Minister Dato' Dr. Zambry Abdul Kadir and also International Powerman Association President, John Raadschelders.

The winners takes the prizes and the 'lucky draw' prize 'throwing' session I like the most. I'm the guy with not depended on luck and this year the method that the organizer used to give the prizes for the winner got my hat off for them. I won a full set of 10th Anniversary Edition of Powerman Malaysia Limited Edition Trisuit! Adele Cheah as the MC gave the members of the floor this question "What is the name of International Powerman Association President?", and the "AAAAaaahhhh.." came from the audience. As a thunder, I ran to Mr President sitting at the VIPs table and asked him his full name. Then I jumped to the stage and told Adele, "His name is John..", later I received the M size of that limited edition trisuit.

Pose after suffered for nearly 5 hours and lunch buffet to replenish drained energy!

Ong & Chau, Powerman (Sprint version), I on the stage received a prize for being 'Powerman Malaysia Most Loyal Racer'

Finisher T-Shirt by Brooks & My 9th Finisher Medal and huaaaaa, my 10th Anniversary Powerman Malaysia jersey and trisuit plus a gift from Perak State Government.

Other Kakithoners Jiha, Ong and Chau also participated in this year race. Ong achieved his objective after failure last year with 3rd position in Men's Sprint Category behind the guys from UK and Thailand. So he need to compete for long distance next 2012 edition. Chau got 8th places for his first time ever competing in sprint category, he suppose to race in full distance category to get better result & satisfaction. Jiha ranked 11th for her Women's 20-29 years old Category and also her slowest finish since her competing in long distance category since 2009.

As a bottom line, Powerman Malaysia 2011 and previous 9 edition was never let me down. The organizer, the sponsors, the state government always gave the participants and 'sport tourist' a satisfaction to the limit. Perhaps, Mr President will consider to give another 10 years opportunity to our lovely race director Melody Tan and her crew to organized the most electrifying event of the year in Malaysia's Multisport Race Calendar.

Road to Powerman 2011: The Journey Towards the D-Day

2011-11-11T21:21:00.007+08:00

Today is 11.11.11 (11th November 2011).
Many events happen today..
Many people talk about the date, the numbers and beyond..

As myself today is another history happen in my life. Sweet but still can feel the heat & sour from the past. It is matter of your rice pot (periuk nasi in Malay) & your journey as 'normal people do their routine to live'. I really thanks to certain people that really appreciate my existence & believe in my capabilities. Thanks Allah, may these people got your bless forever. So from this date, number one equal to my first day of my come back.

long way up..

Tonight my journey to Manjung in Perak will be begin in believing to finished another episode of Powerman Malaysia. Two of us will drive all night long to reach the location in safe condition (it is two of us??). This year, I'm lack of preparation physically & logistically. Not more room left when I made a call one to other one accommodation provider nearby race site.

My physical really under supposed to be. My emotion really disturbed with the past happen to me & I lack of motivation to kick start my gung-ho training regime. But for it is better do slowly & at least have a training hours than sitting with the hand on the head do nothing. I really depended on my last Saturday brick workout & my two weeks Adventure Therapy outing in Borneo to maintain my minimum fitness level.

Me with Jason Spong (RSA) and Joerie Vansteelant (BEL) during Powerman Malaysia 2010

Last year strong finisher sub 4 hours

I'm the person who're really ambitious but considering the realistic in setting the objective. As I mention before, this year Powerman Malaysia will be my slowest Powerman race I ever finished since 2003. In adding some peppers & salt to my raceday this Sunday, I have received the email from the organizer that I was chosen to be on the stage during price giving ceremony. Even I maybe finishing with 4 hours 50 minutes and above.

See you when I see you!

Cardiovascular Responses to Fluid Replacement During Endurance Race

2011-11-09T22:53:00.000+08:00

Many of endurance endeavors especially inexperience athlete, lack of knowledge and practice about hydration status during their race. As a result, many 'young athletes' suffered a dehydration and the worst is heat stroke when the race goes beyond 4 hours. A great knowledge and good practice of this input can change many endurance athletes performance and their days!

The fundamental purpose of the cardiovascular system is the efficient circulation of blood. When the blood is transported to the body's organs and muscles efficiently, the body is equipped to utilize its energy stores and nutrients in an optimal fashion. As plasma, the fluid component of blood, is itself over 90% water, the proper replacement of fluids into the body during exercise is a essential.

All athletic activities have a common feature that, in varying degrees, places an additional stress upon the body: the requirement of the additional generation of energy. Energy to power the movement of the body and its structures is demanded, either in a freestanding mode, in such sports as such as running, gymnastics, or wrestling, or when the athlete is propelling an object, as in bobsledding, canoeing, or cycling.

The body possesses two main energy systems, the aerobic and the anaerobic systems. The anaerobic system comprises two separate mechanisms, the alactic and the lactic processes. Both processes rely on the ultimate production of the compound adenosine triphosphate (ATP), which is produced through the metabolism of the body's stores of glucose. The nature of the activity will determine whether the aerobic energy system, or one of the two anaerobic systems will produce ATP from the available glucose reserves.

Seventy-five percent of the energy generated through the metabolism of glucose is released from the body as heat. The remaining 25% of the energy is directed to muscular contraction and the other aspects of human function and movement. The heat produced through metabolism is very dangerous to the body, and it must not be allowed to build up. The mass of the athlete is also a significant factor in determining the impact of the generation of heat. As a general rule, the larger the athlete, the greater the amount of heat that will be produced, and the greater the prospective impact on the cardiovascular system.

Heat dissipates from the body through the evaporation of sweat from the surface of the skin. In endurance sports, the replacement of these fluids is essential to performance. In sports such as marathon running, long distance cycling, and cross-country skiing, a rule of thumb regarding fluid replacement suggests that the athlete, in the course of the activity, consume between 6.7 oz and 27 oz (200-800 ml) of fluid per hour of competition.

Like most human systems, optimal function of the cardiovascular system will follow optimal fluid levels within the vascular network. The thirst sensation is a very poor indicator that the athlete has a lower-than-optimum level of hydration; an athlete may have a deficiency of 1 qt (1.0 l) or more before actually feeling thirsty. Where the system begins to become dehydrated, the blood plasma will correspondingly become reduced in volume, creating two important consequences: reduced ability of the blood to transport oxygen and nutrients and reduced ability of the blood to dissipate heat.

The result of dehydration to the cardiovascular system may have three progressive consequences for the athlete: heat cramps, heat exhaustion, or heat stroke. Heat cramps are a condition in which the body becomes dehydrated and the blood system is not able to efficiently deliver electrolytes (salts, such as sodium and potassium), essential to muscle function. Heat exhaustion is a more serious condition, in which the athlete becomes disabled due to the inability to dissipate heat, often resulting in elevated heart rate and lethargy. Heat stroke is an incapacitating heat illness, in which the body begins to shut down some of its process; body temperature frequently exceeds 105°F (40°C), and the athlete is often not coherent. Heat stroke is fatal unless the athlete receives immediate medical attention.

Proper hydration is not the only factor that will impact upon the proper function of the cardiovascular system during exercise. Related to fluid intake are environmental issues such as heat, humidity, and presence of wind, as well as the rate or intensity of energy expenditure. When an athlete becomes dehydrated, the ingestion of fluids to correct the shortage will not have an instantaneous effect on blood fluid. The water or similar liquid must be digested and passed through to the small intestine, a process that usually takes a number of minutes to achieve a physiological result. For this reason, athletes in endurance events will consume fluids well before they expect to feel a thirst sensation.

Just as too little fluid replacement will cause significant circulatory problems, an athlete cannot guarantee proper cardiovascular function simply through constant fluid intake. When an athlete is exposed to high temperature conditions, and excessive amounts of fluids are consumed, the athlete may be subjected to a condition known as hyponatrania. Too much fluid will dilute the proportion of important salts such as sodium in the bloodstream. When coupled with the natural loss of sodium through sweat, the loss of this important electrolyte may interfere with the functions of the brain, heart, and muscles, leading to apathy, confusion, and nausea.

As the bottom line, as we put our cardio at optimum pace, the replacement of quality fluid must be take seriously. As we need to achieve the race objective, but at the same time our cardiovascular must be pampered nicely and wisely.

Road to Powerman 2011: Powerman Malaysia Most Loyal Racers

2011-11-08T17:59:00.006+08:00

Haaaaa...what is the picture above?

I just received an email from Melody Tan, Race Director of Powerman Malaysia and her wrote:

Dear Loyal Racers of POWERMAN Malaysia,

On behalf of our title sponsors, Malakoff Corporation Berhad, we would like to thank you for having consecutively raced in 6 years or more Powerman Malaysia since 2002 including 2011. Please find your name in the list below which will also be put up on our website and notice board.

The top 10 loyal racers shall receive their limited 10^th Edition Powerman Malaysia jersey (attached) on stage during prize presentation from 1.00pm till 2.00pm on Sunday, 13^th November 2011 in Dewan Merdeka MPM. If you are unable to make it, please let us know by Thursday this week so we can arrange for you to collect your jersey another time.

For the top 11^th till 24^th loyal racers, we shall leave your jersey for your collection at the shirt sale counter in Dewan Tertutup MPM on Saturday, 12^th November 2011 from 12.00pm till 5.00pm. Please bring your IC along for verification during collection.

No	Name	Participated in	No of years	Size
1	Don Khor Ngee Leong	2002-2010	9	M
2	Mohd Radzi Dahalan	2002-2010	9	M
3	Shahrom Abdullah	2002-2010	9	S
4	Carmen Leong Ban Yeik	2003-2010	8	S
5	Mohd Ibrahim Hj Azman	2003-2010	8	XS
6	Abdul Razak Zainuddin	2004-2010	7	M
7	Cheok Kon Fook	2004-2010	7	M
8	Grace Lau Soh Wai	2004-2010	7	S
9	Ong Boon Hin	2004-2010	7	M
10	Yap Eng Leong	2004-2010	7	L
11	Abdul Hamid Ramli	2005-2010	6	M
12	Alvin Ong Kay Yong	2005-2010	6	M
13	Lee Pang Hong	2005-2010	6	M
14	Mohd Amran Abdul Ghani	2005-2010	6	S
15	Ngin Ping	2005-2010	6	M
16	Yap Boon Kheng	2005-2010	6	S
17	Yusran Yusoff	2005-2010	6	S
18	Ahmad Jauhari Yahya	2005-2010	6	M
19	Danny Feng	2006-2010	5	S
20	Freddie Low Han Chung	2006-2010	5	M
21	Hoo Ching Cheong	2006-2010	5	M
22	Ong Siok Bee	2006-2010	5	M
23	Robson Phan	2006-2010	5	S
24	Yip Ngan Huen	2006-2010	5	L

Thank you so much to you all and see you this weekend at Powerman Malaysia 2011.

Sincere regards,

Melody

------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
MELODY TAN

Quick Release Adventures

No. 11 Lorong Datuk Sulaiman 2, Taman Tun Dr Ismail, 60000 Kuala Lumpur, MALAYSIA

Tel : (603) 7710 9984 Fax : (603) 7710 9985

Websites : www.quickrelease.com.my I www.powerman.com.my I www.klmtbcarnival.com.my I www.duathlonseries.com.my

No word to say for this Breaking News. Hope to be in Powerman Malaysia this Sunday and finished my 9th Powerman and be Slowest Powerman Finisher

Aidiladha dan Semangat Pengorbanan

2011-11-08T16:23:00.004+08:00

Perayaan Aidiladha bermula dengan peristiwa di mana Nabi Ibrahim A.S. (bapa kepada tiga agama wahyu dalam sejarah peradaban manusia iaitu Yahudi, Kritian dan Islam) diperintahkan oleh Allah di dalam mimpi baginda untuk menyembelih anakandanya Nabi Ismail A.S. Kerana taatnya baginda kepada perintah Allah, baginda telah melaksanakan suruhan tersebut dengan persetujuan anakandanya yang juga taat dan cintakan agama Allah. Namun, Allah telah menggantikan Nabi Ismail sebagai subjek untuk disembelih dengan seekor kibas yang merupakan binatang an'am atau binatang ternakan berkaki empat. Dari peristiwa itu, umat Islam diseru untuk menyembelih binatang an'am pada hari perayaan Aidiladha iaitu bermula 10-13 Zulhijjah, bertakbir memuji kebesaran Allah dan umat Islam juga dilarang sama sekali untuk berpuasa dalam tempoh tersebut.

Pengorbanan juga bukan sahaja dizahirkan dengan menumpahkan darah melalui binatang sembelihan, namun peristiwa tersebut lebih banyak yang tersirat dalam erti pengorbanan. Maksud pengorbanan itu sendiri terlalu subjektif dan bersandarkan kepada individu.

Berkorban, terkorban, dikorbankan, mengkorbankan menambahkan lagi senario pengornan itu sendiri (bukan sahaja menunjukkan Bahasa Melayu indah dengan penambahan imbuhan pada kata akarnya, tapi menunjukkan betapa kayanya ia dengan maksud yang berbeza-beza).

Bagaimana individu itu menghadapi dan menangani sesuatu situasi yang dihadapi sepanjang tahun pasti tidak lepas dengan nilai-nilai pengorbanan. Secara dasarnya pengorbanan itu satu nilai yang suci dan amat dituntut oleh agama Islam serta dapat mendekatkan penganutnya dengan kesyumulan (syumul = sesuai untuk semua zaman, bangsa, jantina, budaya) Islam itu sendiri.

Pastinya, nilai pengorbanan individu itu tidak boleh dibeli dengan wang ringgit dan material.

Di bawah adalah beberapa post di wall Facebook saya semasa Aidiladha lalu:

Source" http://www.facebook.com/blackopoulos

‎"Haji, kami dtg mau tolong org kerja2 korban la, bukan bukan mengharapkan sgt nak daging korban 9-10kg sorang..jgn takut la, kami bukan generasi mcm Haji, kami buat kerana Tuhan yg kami percayai.." kata seorang belia kpd Haji yg menghalangnya berada di kawasan 'korban'

Belia: Haji dah bahagikan bahagian utk fakir taman kita ni? Dr td yg dtg semua naik kereta, ada kupon daging..
Haji: Lembu tak byk nak, utk yg ada kupon je, yg selalu dtg masjid baru dpt kupon..
Belia: Oo..tp kitab agama saya kata 1/3 bahagian daging utk pemilik, 1/3 utk keraian dan 1/3 yg paling utama utk fakir miskin..

Road to Powerman 2011: The Only Beyond the Limit Training

2011-11-06T13:49:00.004+08:00

Ha..yesterday I managed to have a brick workout as my preparation towards Powerman Malaysia 2011. The bike section I rode 58km at 85-90% intensity under pass 11:30am sunshine really tested my physiological & psychological abilities. The route was windy, wide road & hilly just to blended some taste for that 58km.

After the ride, I ran without any distance targeted in mind. I just ran and reach the U-turn point and striding to the finish. As a post running section, I had a quadriceps pull- the feeling that I'm missed so much- only to have that during race time. Perhaps, this coming Sunday I will not feel that muscle pull. The reason it happen was easy to know - I'm dehydrated, 500ml of plain water for entire workout under mid-day sunshine.

So, I'm ready to race this Sunday as to be a finisher of 'The Slowest Powerman Finisher' since 2003.

Road to Powerman 2011: Attempting for "The Slowest Powerman Finisher"

2011-11-03T11:30:00.004+08:00

Today is 10 days left for Powerman Malaysia 2011, in Manjung on 13 Nov 2011.

After two weeks my outing to Borneo in searching my inner-self via adventure therapy, I was not attempted to have a long distance running and cycling during that grueling period. But I felt I'm very fit to walk for 12 hours non-stop and consume 3-4 spoon of rice every day (less than 200 calories perday).

Powerman Malaysia 2011 will be my 9th Powerman Finisher attempt since 2003 when I was 20. This year I put my self as the slowest & non-fit athlete to be a finisher again. So I need to forget my objective last year when I achieved to cut near 15 minutes each for two consecutive years. After observing my current fitness level, it is enough to say this year will be my slowest finisher since 2003.

Poweman Malaysia Finisher Since 2003

My secondary objective is to cross finish line without any injuries such as cramp and dehydration. I love this objective, and I love to do a extraordinary pose when I cross the tape.

Perhaps, this last 10 days toward Powerman Malaysia 2011, I will catch-up my base fitness level to making sure my psychological at par with 'competing' athletes.

Road to Powerman 2011: In the News

2011-11-01T22:57:00.005+08:00

Here I attached a news clips in as a highlight for up coming Powerman Malaysia 2011 in Seri Manjung, Perak, Malaysia on 13 Nov 2011.

This race is not Race Cap Ayam..

This race is not MTB Jamboree..

This race is not for runners..

This race is not for cyclists ..

This race is not for Posers..

This race is for US!

MUDS 2011: Double Second

2011-10-11T22:39:00.000+08:00

The second series of MUDS 2011 was 'Double Second' for Ong Wei Xiang of Kakithon. He got second place behind Chan Jun Seng of UPNM. But for overall points standing Ong still at the top. After UPM leg, the race will be continue for another 2 weeks at UM. Here are the news I cited from www.duathlonseries.com.my

RACE REPORT : MUDS 2 @ Universiti Putra Malaysia (UPM)

What a close race it turned out to be with Chan Jun Shen and Ong Wei Xiang pushing hard in the Men's University race in the beautiful race course of Universiti Putra Malaysia. The 3km run, 13km bike and final 3km run, though offering a hilly bike course, saw participants averaging similar times (some faster) than 2010. The slightly cloudy weather was welcomed by all the participants.

In the Men's University category - Chan Jun Shen came in just seconds before Ong Wei Xiang. Nevertheless Ong Wei Xiang still stand in 1st place in terms of points accumulated over the 2 races for the Powerbar University Duathlete of the Year title (that was won by Chan last year). The final leg of MUDS will definitely be important for the two lads as they battle for top spot and maximum points.

In the Women's University category, Nuryasikin Masri came in first once again with the time of 56 minutes and 42 seconds, about 3 minutes ahead of the rest of the pack.

In the Open category, David John Spence came in first in the Men's Open, while Chung Hsing Ling came in first in the Women's Open.

MUDS 2011: UTM athletes foil UPNM sweep

2011-10-04T01:53:00.004+08:00

Another article that already stole the limelight from UPNM Team as the first Malakoff University Duathlon Series 2011 (MUDS 2011) being held in UPNM. Top two podium filled by two Kakithoners from UTM, and they were really fast guys. Please don't mess with this guys!

Ong Wei Xiang (centre), winner of the Men's University category, is congratulated by friends.

KUALA LUMPUR: Universiti Teknologi Malaysia (UTM) were the only university able to challenge the dominance of overall defending champions Universiti Pertahanan Nasional Malaysia (UPNM) in the first leg of the Malakoff University Duathlon Series (MUDS) in Sungai Besi.

UTM took the first and second places in the men's university category last Saturday.

UTM's Ong Wei Xiang powered to first place in the men's university category of the multi sport event, which combines running and cycling, in 49:8s while teammate Gan Shih Chau was the runner-up, finishing less than a minute behind.

Third place went to UPNM's Chan Jun Shen who posted a time of 50:8s in the 3.5km bike, 11km run and 3.5km bike race.

"I wanted to test myself here and it is definitely a good result for me and the team here today.

"I hope this result will help us capture the overall title this year," said Ong, a final year civil engineering student at UTM.

"It won't be easy to beat them (UPNM) to the title but we will definitely give it our best shot over the next two legs," added Ong.

UPNM, however, had no difficulty wrapping up wins in the rest of the university categories, taking the top three spots in the women's individual, men's team relay and mixed relay.

The men's open title went to Shahrul Ambri Mohd Noor who finished in 58:47s while Muhammad Iskandar (1:01:39s) took second place. Third place went to disabled runner Mohd Sabki Arifin who finished in 1:03:48s.

"I had the confidence that I would be able to win, coming into the race but am a little disappointed with my time," said Shahrul Ambri.

"Being just after the Raya holidays, I have not been able to put in as much training as I would have liked but I will definitely be looking to do better in the next leg," added the 39-year-old.

The women's open title went to 29-year-old Nor Juliana Ali (1:07:36s), while second and third places went to Chung Hsing Ling (1:07:36s) and Junaida Emylia Rosly (1:16:28s) respectively.

Title sponsor Malakoff , which is supporting the event for the fifth year running, is offering a total of RM25,000 cash incentives this year to encourage the participation of university athletes.

The next leg of MUDS will be held at Universiti Putra Malaysia on Oct 1 and the final leg at Universiti Malaya on Oct 15.

RESULTS -- Men's university: 1 Ong Wei Xiang 49:08s (UTM), 2 Gan Shih Chau 50.03s (UTM), 3 Chan Jun Shen, (UPNM)).

Women's university: 1 Nurasyikin Masri 1:09:25s (UPNM), 2 Noor Fitrah Md Saad 1:15:41s (UPNM), 3 Zurul Afinaz Zamani 1:19:02 (UPNM).

Men's relay: 1 UPNM Team 1 35:00s,2 UPNM Team 2 48:00, 3 UPNM Team 4 48:22s.

Mixed relay: 1UPNM Team-3 53:34s, 2 UPNM Team-1 53:50s,3 UPNM Team-2 56:39s.

Men's open: 1 Shahrul Ambri Mohd Noor 58:47s, 2 Muhammad Iskandar 1:01:39s, 3 Mohd Sabki Arifin 1:03.48s.

Women's open: 1 Nor Juliana Ali 1:07:36s, 2 Chung Hsing Ling 1:07:44s, Junaida Emylia Rosly 1:16:28s.

2011/09/28
By Fadhli Ishak
fadhli@nstp.com.my
Original Article Here

MUDS 2011: UPNM’s duathlete Jun Shen fails to retain title

2011-10-04T01:46:00.004+08:00

A great news from UPNM for the very first leg of 2011 Malakoff University Duathlon Series (MUDS). Congratulation to Ong & Gan for podium finish and also Wong for competed in MUDS. I always will be praying for you greatest performance for your each race.

Here is the article from The Star.

EVEN with home-ground advantage, Universiti Pertahanan Nasional Malaysia’s (UPNM) Chan Jun Shen failed in his bid to defend the men’s individual title of the Malakoff University Duathlon Series (MUDS) held during the weekend.

Chan, a final-year student, wanted to make it a memorable outing for his team which he has been representing for the last four series. However, he managed only a third placing.

The race was won by Ong Wei Xiang from UTM while compatriot Gan Shih Chau, came a close second.

“I am thrilled to win. I joined the Malakoff Duathlon Series this year to set new standards for myself and bring pride to my university,” said Ong, a final year civil engineering student.

“Hopefully this win will contribute to help UTM win the Top University trophy at the end of the series,’’ he added.

Go for it: Fellow particpants cheering on Sabki to the finishing line in the MUDS series.

However, UPNM erased the disappointment by making a clean sweep of the top four spots in the women’s individual.

Nurasyikin Masri emerged champion with Noor Fitrah Md Saad, Zurul Afinaz Zamani, Nor Asmidar Zulkipli, coming out second, third and fourth respectively. The only spoiler in the top five was Siti Nor Intan Nor Ali of UiTM.

In the men’s Open, Sharul Ambri Mohd Noor emerged tops while Nor Juliana Ali was victorious in the women’s Open category.

The first leg of the Malakoff University Duathlon tri-series (MUDS) 2011 kicked-off with 195 athletes competing for incentives worth a total of RM25,000.

The inaugural MUDS was held in 2003 with 321 participants. With increasing awareness and interest in duathlons, the race has gained popularity amongst the local athletes. It garnered a total of of 881 entries in 2009, the highest so far.

The 3km Run-13.8km Bike-3km Run race in UPNM was divided into four categories. They were the University Category (men’s and women’s), Open Category (men’s and women’s), Media Category (men’s and women’s) and the Team Relay Catego-ry (men’s and mixed).

In addition to placing medals for the top winners, Malakoff has also introduced the University Incentive which rewards cheque prizes of RM3,000 to universities with a contingent of 50 individual participants and five teams.

This year’s MUDS also witnessed the triumph of the mind over physical limitations when 30-year-old Mohd Sabki Arifin put in his best effort, despite losing an arm in an accident in 2000.

Not one to give up in the face of adversities, he received cheers and encouragement from the spectators as well as other participants.

“Although the initial years were very challenging, I was never afraid to fight back and prove that I can overcome any physical disability. Sporting events such as the Malakoff University Duathlon Series have helped me prove that.

“Today I feel all the long days of rigorous training have been worth it,” said the courageous administration officer who only begun training in duathlons after the accident.

Following the first-leg at UPNM, the event will continue at Universiti Putra Malaysia tomorrow and wrap up with a grand finale at Universiti Malaya on Oct 15.

Story and photos by CHARLES FERNANDEZ
metro@thestar.com.my
original article here

The End of Another Chapter of My Life

2011-09-28T01:50:00.006+08:00

It has been so long time I didn't actively writing like an idiot (in English language) in my blog.

Another chapter of my life will be ending soon (next week on Thursday), and for sure in searching of another exciting & adventurous book hat will be written chapter by chapter soon.

October will be waiting for me to train hard & struggle to put my performance at par in preparing myself for Powerman 2011, my 9th attempt to be Powerman Malaysia Finisher. Plus this year I have a plenty of time and I'm planning to train like a pro level commitment (time but not intensity). I challenge myself to doing the exact pros duathlete did for their training regime toward a race day.

As the bottom line, I need some 'rest & recovery' from my hurting chapter of my life and focused for Powerman Malaysia 2011 and start to idioting myself writing in English & converse in American slang.

Tata!!

Salam Aidilfitri

2011-08-29T15:27:00.003+08:00

Saya mengucapkan

Salam Aidilfitri
dan Maaf Zahir dan Batin.

Semoga kedatangan Syawal ini
sedikit-sebanyak dapat merapatkan silaturahim sesama mukmin.

Malakoff University Duathlon Series 2011: In the News

2011-07-28T11:47:00.002+08:00

Malakoff Considering To Expand University Duathlon Series Nationwide

KUALA LUMPUR, July 27 (Bernama) -- Malakoff Corporation Berhad (Malakoff), a leading independent water and power producer, is considering to expand the Malakoff Duathlon University Series (MUDS) nationwide as its Commitment to Community Sports events.

The Commitment to Community Sports is one of Malakoff's Corporate Social Responsibility (CSR) platform while the duathlon series, which enters its fifth edition this year, was held in universities around the Klang Valley.

"We are considering to expand it in the near future. We have received some request by other universities," its Head of Corporate Affairs and Communications, Yusop Rashid told reporters at the official launch of 2011 Malakoff University Duathlon Series in Bangsar, here Wednesday.

it is me wearing that yellow top!

The first leg of the 2011 MUDS, which involves running-cycling-running disciplines, will be held at Universiti Pertahanan Nasional Malaysia (UPNM) on Sept 24, followed by Universiti Putra Malaysia (UPM) on Oct 1 and the grand finale at Universiti Malaya (UM) on Oct 15.

Yusop added that the event have gained it popularity among the university students and expected the number of participants would increased this year.

"With increasing awareness and interest in duathlons, the race has gained popularity amongst students and also local athletes.

"The number of participants has increased from year to year. The inaugural MUDS which was held in 2003 attracted only 321 participants and the number increased to 739 last year," said Yusop.

He added that Malakoff was expecting more than 800 participants for this year's edition.

MUDS comprises four categories -- university (Men's and Women's), open (Men's and Women's), team relay (Mixed and Men's) and media (Men's and Women's).

Those interested can obtain further information on MUDS 2011 at its official website: www.duathlonseries.com.my

-BERNAMA-

Cycling: Things are still not good in Pahang

2011-06-14T15:02:00.001+08:00

2011/06/14
Arnaz M. Khairul
arnaz@nstp.com.my

THE Pahang cycling team's development programme is still in need of attention despite being the state's most successful challengers in the Malaysia Games.

In contrast, Arfy Qhairant Amran's keirin gold medal for Malacca, the state's first in a cycling event since 2004, has brought about positive signs for development in that state.

Coach Aminudin Sulaiman said the team's plight prior to the Games had received immediate attention from the council, but having delivered the state's sole gold medal, "there is still much to be done and there has to be a change in mentality."

"There needs to be a guarantee that the riders at least get to enter all local races at junior and senior level. For this to happen, budgets cannot be allocated on an ad hoc basis," said Aminuddin.

"We need to keep riders in the sport, especially promising juniors. If it takes so long for attention to be given, they will find something else to do."

The Pahang team failed to meet their target of two gold medals, delivering one gold through Ahmad Fakhrullah Alias in the individual pursuit, two silver and three bronze medals.

"We managed to win the state's only gold medal in what was one of Pahang's worst hauls in history and this Malaysia Games performance must open some eyes," said Aminudin.

"Thus far, nominal sums have been allocated for training and monthly allowances. Each time we need to go for a competition, we need to apply for a budget. Sometimes it is approved, sometimes it comes at the last minute, sometimes it doesn't come at all. This needs to change."

Aminudin mentioned the likes of promising Ahmad Azhar Arshad, a 19-year-old, who has been identified as one of the better talents to have come through the state's development programmes.

"We have a very good talent in Ahmad Azhar and he was drafted into the Malaysia Games squad two months ago. But until today he is not one of those who is under the allowance scheme.

"If the state is serious about development, action needs to be swift, otherwise the athletes will lose interest as they feel their sacrifice and commitment are in vain."

The Pahang cycling team caused a pre-Malaysia Games shock when they were found to be camping out at the Kuala Lumpur Velodrome to prepare for the meet as there wasn't a budget allocated for them to cover costs.

Having already missed two national-level competitions due to the same reason, the team took matters into their own hands and pitched tents at the velodrome's carpark.

A day later, the Pahang Sports Council swiftly approved a budget for them to have more suitable accommodation.

In Malacca, coach Fairoz Izni Abdul Ghani reported more positive news on the plight of the state's development programme which has received immediate attention.

"I've had discussions with state sports council officials and it looks positive. There is going to be a commitment towards our development programme and we're already looking into equipment, facilities and even riders' education," said Fairoz.

"Bit by bit, we can streamline the whole development structure into one that can see us producing more and more capable riders in the coming years, while the current ones will see improved support."

Cycling: Things are still not good in Pahang

Read more: Cycling: Things are still not good in Pahang http://www.nst.com.my/nst/articles/pssfijozdinzgn/Article#ixzz1PEQ2H7dK

Le Tour de Langkawi 2012 Race Route Revealed

2011-06-10T10:01:00.006+08:00

Yesterday was a launching ceremony for Le Tour de Langkawi 2012 (LTdL 2012), the 17th edition of most prestigious cycling tour in Asia. The launching completed by Youth & Sports Minister.

The tour will be start at Putrajaya on 24 Feb 2012 with 20.3km Individual Time Trial and will be end at Kuala Terengganu loop on 4 March 2012. The queen stage of LTdL 2012, will be on the 6th stage from Shah Alam to Genting Highlands, providing a Hors category climb. Total tour distance is 1414.8km, the shortest stage is the 8th stage Pekan to Chukai, 100.8km (except ITT Stage in Putrajaya) and the longest stage is the 7th stage from Bentong to Kuantan (215.8km). The 17th edition of LTdL, bringing the augural tour's end city which is Kuala Terengganu will be hosting the final stage.

Perhaps, we can see more Malaysian riders ride in LTdL 2012, and can pleased Malaysian through their outstanding performance. Malaysian will be pray for that.

Kayuhan Mesra Komuniti Bersama PDRM

2011-06-01T11:19:00.003+08:00

Sukacita dimaklumkan Kayuhan Mesra Komuniti PDRM & Pertandingan Tarik Tali akan diadakan bersempena Sambutan Hari Polis Ke-204 peringkat IPD Johor Bahru Selatan. Butiran adalah seperti di bawah:

Tarikh: 3 Julai 2011
Masa: 8:30 pagi
Tempat: Balai Polis Plentong, Johor Bahru
Trek: Ladang Sungai Plentong
Yuran: RM 10

TARIKH TUTUP 17 JUN 2011
*peserta yang mendaftar sebelum 17 Jun 2011 akan mendapat sehelai T-shirt

layari http://kayuhanmesrakomunitipdrm.blogspot.com/
untuk pertanyaan lanjut hubungi:

S.Insp Abdul Rahim Abdullah (019-7114417)
Neo (012-7111091)

atau terus ke:

Balai Polis Plentong,
Jalan Bunga Matahari,
81750 Masai,
Johor
Tel: 07-3873122
Fax: 07-3873122

Skip Our Breakfast: The Routine vs The Science

2011-05-20T12:28:00.010+08:00

"Breakfast is the most important meal of the day."

"Eat breakfast like a king, lunch like a prince, and dinner like a pauper."

Conventional Wisdom (CV) will tell you the importance of breakfast. It’s the most important meal of the day. If you skip breakfast, your metabolism will be slowed, you will have low energy, you won’t think clearly, you will be starving and wind up bingeing later. All these beliefs have been proven to not be true except for bingeing. You can always binge if you want to even if you’re not hungry.

There were so many mornings when I woke up and was not at all hungry but felt like I had to eat a big breakfast because CV told me to. Skipping breakfast or any meal, for that matter, is a smart way to reduce your calories for the day without any negative health repercussions.

If I had to choose between starting the day with two pieces of roti canai and a glass of teh tarik or not eating until lunch, I would choose not eating. You would be way ahead by not eating all that unhealthy sugar found in your "Malaysian's Favourite Breakfast Meal at All Time".

The good idea to skip breakfast if your goal is weight loss. Not eating until lunch is a great way to reduce the amount of calories you eat in a day without compromising your health. Not eating for 14 or 15 hours by skipping your first meal of the day is a method of intermittent fasting. Intermittent fasting has been shown to have numerous health benefits such as: increased energy, clearer thinking, greater fat burning, better tissue repair and possibly longer life.

It’s perfectly ok to eat breakfast if you like to but don’t think that skipping breakfast is unhealthy. In fact eliminating any meal in your day is a healthy option for weight loss.

Don’t let Conventional Wisdom tell you the importance of breakfast. It’s not the most important meal of the day.

Could we have been wrong all along?

That’s what recent studies are saying.

Eat breakfast to lose weight: it’s what we’ve always heard. The theory went that breakfast would jump start the metabolism for a steady burn of calories throughout the day. Skip it, and your body adapts to the longer between-meals gap by burning nutrients more slowly to make them last longer. We were also taught that we would be hungrier during the day if we skipped the morning meal, that the big blood sugar swings from empty to full would have us gorging when we did finally eat.

Now we are hearing a different message. There is a new weight-loss theory that involves ‘intermittent fasting,’ which basically means skipping meals. Intermittent fasting puts the old ‘breakfast like a king’ adage on its head telling us to eat like a king at night after a pauperish day. It claims that the episodic deprivation of missed meals takes your body off its usual track, allowing it to reinvigorate and recalibrate, and in doing so, you end up burning more fat. [Intermittent Fasting 101 – How to Start Burning Fat]

There is plenty of evidence that exercise and other activity performed on an empty stomach coaxes the body to burn a greater percentage of fat for fuel instead of relying on carbohydrates from food. Athletes and bodybuilders have known this for years.
[The Journal of Physiology - Training in the Fasted State]

And the notion that skipping breakfast leads to less controlled eating throughout the day—you can scratch that one off your list of diet do’s as well. A new study published in the Nutrition Journal suggests that all a big breakfast leads to is a bigger calorie count for the day. In itself, breakfast doesn’t curb appetite later in the day.

What researchers now believe is that regular breakfasts occur along with a constellation of other healthy habits. Individuals with a breakfast routine are more likely to exercise, abstain from smoking, and generally maintain a healthy diet. The reverse holds true as well: individuals who don’t have regular breakfasts are more likely to have a cluster of unhealthy behaviors; in fact fewer than 5 percent of smokers eat a daily breakfast.

"If breakfast is already in your routine good for you; if not, you’re probably better off not adding it."

Being a Good Coach

2011-05-19T19:21:00.003+08:00

This article I wrote to read by the coach either otai coach or newbies in coaching to remind or to show them the foundation in coaching the youth. There are only a few main components to succeed in youth sports, and more importantly to ensure the children enjoy the experience and learn. Here are a few of the basic principles you need to be a successful coach.

1. Be Positive!
When you provide criticism, put something positive with it. Sandwich constructive criticism with positive re-enforcement.

2. Make it Fun!
As a coach, you must make the game fun! That does not mean that there is no discipline and no goal of winning. It means you have fun while teaching them a game with discipline included and a goal of winning. Handle wins and losses in a respectful manner. We're talking about children, not professionals, so keep it light but organized.

3. Goals and Expectations!
Talk to your players at the beginning of the season; ask them what THEIR goals and expectations are. Emphasize their goals are not necessarily their parents, and not yours either. Ask each player to write down their goals and bring them to practice. Review their goals with them on an individual basis throughout the course of the season.

4. You are the Coach!
Make sure they understand that they are there to learn a game and you're going to help them become better players. They MUST pay attention when you are demonstrating drills and limit the goofing off. A simple warning, then a lap around the field if they didn't respond to your warning usually works. There is no need to raise your voice or embarrass the player.

5. The Three R's!
Teach your players The Three R's. RESPECT the game (including coaches and officials) ; RESPECT their team mates, and RESPECT their parents. Share this with parents and expect the same from them. They need to remember they are an example for their children. Yelling negatively at the official, the other team or their child does not show RESPECT.

6. Short Term Memory!
Help your players develop a short term memory. This means not to dwell on mistakes. Teach them that mistakes are alright. They happen at every level of play. Teach them that they will become a better player if they learn from their mistakes. Getting upset at themselves takes them out of the "mental" game. Not putting it behind them and moving on is more detrimental than the mistake itself.

7. Don't Coach DURING the Game!
Try (and I emphasize try because it is not easy) to NOT coach during the game. This is very difficult to do, especially with youth. The time to coach is at practice. Game time is when the work you do at practice is applied. Specifically, I mean let them play and learn on their own. Provide subtle reminders though. Keep the coaching during game time to a minimum. The team that learns from their mistakes on their own will ALWAYS be a better team than the one looking at the coach for direction during a game. If you must coach during a game, do it during a stoppage of play, preferably in private. Interact with the player; ask them if they know what they did wrong or something similar with positive reinforcement.

8. Develop Leaders!
Give leaders of the team more responsibility on the field. Allow them to tell the other players what to do, as long as they do it in a respectful and positive manner. Tell them they can correct and criticize the other players only if they communicate with respect for the other player or how they would like to be talked to. This will develop their leadership abilities and drive other children to become leaders.

IN SUMMARY: Never forget that it is a GAME and should be FUN! Joke with the youth; get to know them; find out what they like. Do little things like this that youth enjoy. If you forgot what youth like, just watch them one day at the field. It is pretty easy to figure out.

The Race Boy Sponsored by Skins

2011-03-04T15:36:00.005+08:00

Proudly to announce that The Race Boy, our local sports timing & result company being sponsored by Skins. Skins is a leading compression garments brand who're sponsoring many big name athletes from various sports such as cycling, triathlon, golf, cricket and winter sports.

I'm also received a products that need to wear during Jelajah 1 Malaysia from 8 to 13 March 2011 and show their brand. As the expectation set before, The Race Boy surely can recover faster when using Skins compression garments in performing a heart of the tour task in producing faster race results.

Here I'm sharing a description about the product that The Race Boy crews will wearing during a Jelajah 1 Malaysia. Retrieved from www.skins.net

A400 Men's Compression Sleeves

Detailed description

Designed for any sport where strength is needed in the arms, SKINS A400 men's compression sleeves supercharge your performance naturally. Dynamic gradient compression accelerates your blood flow to deliver more oxygen to your biceps, triceps and forearm muscles for more power and endurance.

With 400 fit and dynamic gradient compression, you'll notice improved power, as well as less post-exercise muscle soreness.

Fast wicking technology transports moisture away from the skin and helps regulate your temperature. Permanent antimicrobial treatment and UPF 50+ provide all round protection.

Wear SKINS A400 men's compression sleeves to improve your performance like nothing before.

Technology

400fit
A super comfortable fit, more precise, targeted Dynamic Gradient Compression and a greater range of leg lengths for men and different body shapes for women

50+ UV Protection
SKINS was born in Australia, so we know a thing or two about exerting ourselves in the sun. Our fabrics have a UV protection of 50+, which means you can get out and train harder without worrying about the sun related risks.

Dynamic Gradient Compression
Increases oxygen delivery to active muscles while in motion and reduces lactic-acid build-up for more power and less recovery time

Moisture Management
Keeping you dry through advanced wicking is inherent in all SKINS fabrics - moisture is drawn away from your skin, so you stay dry and comfortable

Muscle Focus
Uniquely wrapping and supporting your key muscle groups to reduce movement and focus direction for less vibration in your muscles, less soft tissue damage and less soreness after exercise

Odour, Stink, Pong, Smell, Stench Free
Permanent antimicrobial treatment discourages bacteria by ionically absorbing the odour causing substances normally associated with Lycra wear. These features are built into all our fabrics, so they can’t ever be washed out.

Warp Knit
The fabric in SKINS is warp knitted using multiple fine quality yarns to give superior performance - Warp knit fabrics have no natural stretch – instead, the spandex mix ensures specific levels of elasticity and perfectly controlled compression

UNIVERSITY TEAM LOOK AT BIGGER PICTURE FOR JELAJAH MALAYSIA 2011

2011-03-02T14:44:00.002+08:00

KUALA LUMPUR (1 March 2011) – OF the 31 teams set to start the Jelajah Malaysia in one week, one sets itself apart from the rest in being the only team made up entirely of university students and managed by university staff.

The Ministry of Higher Education Cycling Focus Centre-Universiti Teknikal Malaysia Melaka (MHECFC-UTEM) team has already broken new ground in being the first team representing a project with virtually its own faculty dedicated to the sport of cycling based at UTEM in Melaka.

The project launched by the Ministry of Higher Education on 28 April, 2010, saw UTEM appointed as the centre for the study of the sport and the development of cyclists, which in less than a year has already achieved mild success by parading their team in an International Cycling Union (UCI) graded international event.

Under the guidance of famed former national rider and Olympian Ishak Amin, who serves as manager, the MHECFC-UTEM team has gone from strength to strength, recently achieving their best result to date when coach-cum-rider Sayuti Zahit finished fifth in the SIC-Kencana Bikeathon criterium race at the Sepang International Circuit.

Sayuti, 26, is the most recognisable name in the squad, having served the national team in the earlier part of his career before moving to the all-conquering LeTua Cycling Team which included the likes of Anuar Manan and Ahmad Haidar Anuawar between 2007 and 2008.

The former Asian Junior Championships road race silver medallist and Asian Cycling Championships scratch race silver medallist is also a sports science graduate who is extending his studies while serving the cycling project at UTEM.
Sayuti said the ultimate aim of the project is to be the centre of university-based talents in the sport, geared towards the programmes goal of producing thinking athletes of calibre to represent the country in the future.

"This is a fresh new project with a five year goal to meet a number of significant objectives. At the centre we also conduct studies to improve the development of cyclists, who are from centres of higher education throughout the country," said Sayuti.

"At the centre, cyclists receive all the support they require such as lodging, meals, supplements and equipment, which are all fully sponsored by the Ministry of Higher Education. We have been training and competing in local competitions the past year and will now look towards higher levels of competition.

"Through competition we also conduct our own studies to firstly help improve the performances of the cyclists in our team which eventually will provide us the necessary data for us to produce modules on the development of cyclists."

While acting as coach, Sayuti has trusted former national teammate Amirrudin Jamaluddin as one of his key riders. The duo rode as teammates for the national team in the 2005 Sea Games in Manila where they combined to win the team pursuit gold medal and Amirrudin, an Asian Junior Championships triple bronze medallist the previous year, won the silver medal in the individual pursuit.

Amirrudin is based full-time at the UTEM cycling centre and is making his comeback having left the national team in 2008 to pursue his studies.

The MHECFC-UTEM team also has in its line-up Gan Hock Seng, Mohd Zaki Ramlee, Amin Amiruddin and Mohd Amirul Mohd Ali.

Jelajah Malaysia chief executive officer Datuk Naim Mohamad said the race organisers had received good feedback on the progress of the MHECFC-UTEM project and had been looking forward to giving them their Jelajah Malaysia debut.

"When Sayuti informed me that the team were ready to compete in Jelajah Malaysia, I had no second thoughts about it. I told him they were one of the teams we were so looking forward to having. This is a very interesting project initiated by the Ministry of Higher Education, which opens up a new horizon for cycling in the country," said Datuk Naim at the NAZA Group press conference this afternoon where they announced their sponsorship of the ASIAN blue jersey.

Also present at the ceremony were YB Dato’ Seri Ahmad Shabery Cheek, the Minister for Youth and Sports and also Datuk Wira Haji SM Faisal SM Nasimuddin, the Joint Group Executive Chairman of NAZA Group of Companies.

"With a university programme actually studying and going very deep into cycling, this is something that will benefit the sport as a whole in the future."

For the Jelajah Malaysia 2011, NAZA Group will be contributing 54 Chevrolet Captiva SUVs and also 55 Harley Davidson motorcycles.

The Jelajah Malaysia, which began in 1963, is the country's oldest existing cycling stage race and will comprise six stages taking moving from the start on March 8 in Kota Iskandar, Johor around the South then moving to the East Coast of Peninsula Malaysia, before heading to the West Coast where the finish will be in Nilai on March 13.

Berlalunya LTdL 2011

2011-02-07T21:47:00.005+08:00

Berakhirnya saingan Le Tour de Langkawi (LTdL) 2011 minggu lepas, terjawab sudah kemampuan skuad berbasikal kebangsaan pada ujian pertama mereka tahun ini, secara keseluruhannya boleh dikatakan sederhana.

Boleh dikatakan bahawa prestasi mereka begitu teruk memandangkan kedudukan keseluruhan menyaksikan mereka menduduki tempat ke-21 daripada 23 pasukan yang bertanding.

Persediaan yang kurang akibat jadual yang padat pada penghujung tahun lalu, merupakan antara sebab skuad kebangsaan beraksi dengan sederhana, di tambah laluan peringkat keempat dan kelima, memaksa pelumba berdepan pendakian berstatus Hors.

Sebaik sahaja beraksi di Sukan Komanwel di New Delhi pada Oktober, skuad kebangsaan berdepan dengan Sukan Asia, sebulan selepas itu dan mereka hanya mempunyai masa pada Disember dan awal Januari untuk membuat persediaan LTdL.

Sementara jurulatih baru, Graham Seers pula hanya memulakan tugas pada awal Januari, sukar untuk menyediakan sebuah pasukan yang mantap dalam waktu yang suntuk, hasilnya kita dapat lihat sebaik sahaja LTdL 2011 berakhir.

Bagaimanapun ia tidak boleh dijadikan alasan semata-mata, beraksi di Sukan Komanwel dan Asia juga boleh dijadikan sebagai satu persediaan menjelang LTdL 2011, di tambah pula bukan keenam-enam pelumba yang beraksi pada LTdL kali ini turut mengambil bahagian dalam dua temasya besar tersebut.

Malaysian Team Race Meal..

Hanya Amir Mustafa Rusli sahaja yang mengambil bahagian pada Sukan Asia, dan pelumba yang berasal dari Terengganu itu juga merupakan pelumba terbaik skuad kebangsaan berbanding Suhardi Hassan, Ahmad Fakrullah Alias, Mohd. Nur Rizuan Zainal, Mohamad Rauf Nur Misbah dan Loh Sea Keong.

Ketika Amir seorang sahaja yang dilihat betul-betul bersedia, lima lagi pelumba perlu hanya beraksi pada tahap sederhana, namun ada pada satu ketika Rizuan, Rauf dan Sea Keong dilihat mampu mempamerkan tunggangan bertenaga.

Mengikut apa yang diperkatakan Seers, kemampuan pelumba kebangsaan bukan sahaja tertumpu kepada pasukan Malaysia semata-mata di LTdL kali ini, secara keseluruhannya pelumba negara beraksi dengan baik sekali termasuk mereka yang bersama pasukan profesional masing-masing.

Menurut Seers, dari sudut kesemua pelumba yang berasal dari Malaysia, ia tidak seteruk mana, Anuar Manan dan Mohd. Harrif Salleh yang mewakili pasukan Terengganu Cycling Team (TSG) mampu mencabar pelumba handalan dunia dengan beberapa kali menaiki podium.

Anuar juga dilihat mampu mencabar pelumba muda Itali, Andrea Guardini yang mewakili Farnese Vini-Neri Sottoli merebut jersi biru (Raja Pecut), cuma nasib tidak menyebelahi Anuar kali ini walaupun dia memberi tentangan sehingga ke peringkat terakhir.

Pelumba muda TSG, Shahrul Mat Amin dan Mohd. Saufi Mat Senan pula dilihat mampu menjadi pelumba lebuh raya pada masa akan datang, Shahrul merupakan pelumba pertama Malaysia berjaya menaiki puncak Cameron Highlands dalam pendakian bertaraf Hors, manakala Saufi pula adalah pelumba terbaik Malaysia di LTdL kali ini.

Seorang lagi pelumba, Ng Yong Li pula dilihat banyak membantu pelumba harapan pasukannya, Le Tua Cycling Team, Libardo Nino Corredor yang hampir memenangi jersi kuning sebelum Jonathan Monsalve dari Androni Giocattoli meraihnya.

Hakikatnya, skuad lumba basikal lebuhraya negara sedang meniti proses pembangunan yang pesat dan adalah diharapkan pelumba-pelumba muda akan segera menggantikan pelumba senior yang gagal memberikan aksi terbaik.

From Runner to become Mountain Biker

2011-01-26T17:41:00.006+08:00

I was asked by one of Kakithoner about mountain biking (MTB). He was interested to racing in UTM homemade MTB race named Giant UTM MTB Quest on 8-10 April 2010. As an ex-MTB home champion for several races in UTM trails, I was seeing a challenge for me. Not a challenge as a 'race rivals' but as a trainer or sports science personnel.

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.

Langkawi Ironman Postponed To May

2011-01-18T16:11:00.002+08:00

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.

-- BERNAMA

Get in Shape after Ankle Sprain Injury

2011-01-17T23:04:00.004+08:00

I received a message from one of Kakithon athlete, she told that she is suffering an ankle sprain injury. I already give a neutral treatment for the injury, but the important is to get back in shape after suffering a injuries weeks. Here is some of common self-improvement that can DIY (do it yourself) in handling suffering weeks ahead.

Limit Immobilization
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.

Achilles stretches
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.

Alphabet writing
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...

Strength Exercises
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:

Toe raises
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.

Proprioceptive Training
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 Training
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

Jogging
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.

Box Runs
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!

Acara Tahunan BAM

2011-01-07T01:22:00.005+08:00

Seakan menjadi acara tahunan BAM, di mana seawal tahun semenjak 2010 telah menyaksikan dua nama besar di dalam sukan badminton iaitu Datuk Misbun Sidek dan Rexy Mainaky melakukan sesuatu yang melibatkan badan badminton di Malaysia itu.

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.

Rexy Mainaky & Park Joo Bong

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'.

Morten Frost & Indra Gunawan

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!"

A Letter from Malaysian Recreational Cyclist

2011-01-05T15:42:00.003+08:00

I impressed with the letter sent by Idris Mokhtar from Kuala Lumpur to New Straits Times with a great content from an avid cyclist perspective. Here I share with you to read his letter.

IDRIS MOKHTAR, Kuala Lumpur
letters@nst.com.my

"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.

Misbun Resign!

2011-01-03T14:40:00.004+08:00

Misbun resigned as coach of the national men's singles starts on January 3rd, 2011. His decision shocked the Badminton Association of Malaysia (BAM) and even invite a few national players withdrew from the BAM. This includes world number one, Datuk Lee Chong Wei.

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.

The World's End is Closer

2010-12-31T18:21:00.003+08:00

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

2010-12-31T03:04:00.007+08:00

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

2010-12-30T16:54:00.007+08:00

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

2010-12-29T18:38:00.004+08:00

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

2010-12-28T16:16:00.003+08:00

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

2010-12-24T12:22:00.006+08:00

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

2010-12-17T16:13:00.004+08:00

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!

2010-12-15T11:34:00.007+08:00

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!

2010-12-13T19:11:00.004+08:00

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

2010-12-02T17:39:00.002+08:00

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..

Road to Powerman 2010: Received Sponsorship

2010-11-08T11:32:00.006+08:00

Today, proudly to sharing that I was received a sponsor product related to my endurance activity and of course to be used towards and during Powerman Malaysia 2010.

The product named THIRST from Vemma (www.vemma.com), a healthy hydration with ultra premium dietary supplement with electrolytes. The box consist 30 packets of 26 grams of powder to be mixed with 16 oz of cold water. Vemma THIRST will be launch this Saturday 13 Nov 2010 in Kuala Lumpur, and I was told that this product will introduce Anuar Manan (national cyclist) as their product icon.

the product received

What is Vemma THIRST?

The core of Vemma THIRST is the same as the clinically proven Vemma formula, which makes it easy to get the vitamins, minerals and antioxidants you need to form a solid nutritional foundation. It also contains beneficial electrolytes, carbohydrates, amino acids and other key nutrients to help support optimal hydration and recovery. Please visit Vemma website for more information (www.vemma.com).

"Vemma THIRST utilizes organic evaporated cane juice because it does not undergo the same amount of processing that refined sugar does. Therefore, it retains more nutrients found in sugar cane such as riboflavin, niacin and trace minerals. When comparing 16 oz. of lemonade, cola, orange juice, fruit punch or pomegranate juice, all have more sugar than Vemma THIRST. Pursue Your THIRST."

The Supplement Fact

a comparison VemmaTHIRST with other related products

As the bottom line, it is recall me back in 2004 when I received dietary supplement for my Longest Non-Stop Solo Cycling attempt for Malaysia Book of Records. Perhaps this product can show me the difference when I ready to hit Powerman Malaysia 2010.

p/s: Thank a lot to Dr Anizu of Sports Science UTM for providing me this such of product. I will give you a testimonial as soon as afer my race this Sunday.

Transition Clinic

2010-11-05T12:41:00.001+08:00

Kakithon UTM in collaboration with JTri Club will be organize Transition Clinic for us learn all the vital techniques for the multisports event (duathlon/triathlon)

Date : Sunday 7th Nov 2010.
Time: 7:30 am
Venue : Pusat Kesihatan, at the car park besides Tasik Desa Bakti (transition area for UTM Duathlon last year)
What to bring : Just bring your full attire & equipment for
duathlon race (helmets, running shoe, cycling shoe, sunglasses, water
bottle, anything that is needed for a duathlon / triathlon race)
Conductor : The clinic will be conduct by Ungku Azhar (for free)

Hope all kakithoners will grab this wonderful and hard-to-find opportunity
Pls spread the news and inform anyone who is interested

Road to Powerman 2010: Keeping the Momentum High

2010-11-03T10:57:00.005+08:00

Last week is a really tough week for me when I'm really need a momentum to keep my morale and motivation rocketed. So I just managed to complete a short distance duathlon on Thursday, another series of 2.4km running test on Friday, and on Saturday, a whole day Fitness & Stress Management Program with my sports science students did kayaking, jungle trekking and jamming during a dinner.

On Thursday and Friday night I was received a sports massage session for 40 minutes on consecutive nights. It was really helps me to recover faster and felt fresh on the following morning. Another session will be continue until post Powerman Malaysia 2010.

On Sunday, three of us (my gf, LKS and me) rode to Puteri Harbor in Nusajaya for aerodynamic position training. We liked the environment and condition offered there. A bright sunshine and minimum traffic, make me felt stronger and really enjoyed the scenery.

Monday evening, I ran slowly and joined MARC Crews training for their hilly slow run. I need to make sure that I can talking all the time with their crews, to maintain my intensity and as an indicator that I was in the right intensity.

Tuesday evening, I was plan to hit a gym, but after slow ran around a campus, I met one of the consistent runner and he was 25 years older than me, and I joined him and ran together for nearly 10km, included two major hill climbs. We felt great and talking at the end of our breaths all the way till the finish point.

Despite, my workout is not so hard and 'gila-gila' like a certain seasoned or beginners duathlete, but I'm still can gained back my previous fitness mark, and can feel a drastic changing in my overall fitness within last three weeks. Another components to improve is my lower body strength and of course my psychological.

ISN Lecture Series

2010-11-01T14:21:00.004+08:00

Institut Sukan Negara (National Sports Institute) will organize another series of public lecture for this year. I was attended the second lecture and I don't want to miss this free lecture by foreign academician from Australia, one of the best country in performing high level competition. I hope my superior will aware about this opportunity and give the chance for his staff to be there.

Date : 11 November 2010 (Thursday)

Time : 8:00am – 12:30noon

Venue : Perdana Hall, National Sports Institute of Malaysia, Bukit Jalil, Kuala Lumpur

Admission : FREE

Target Group : Sports Science academicians and practitioners, sports administrators, coaches and athletes, Sports Science university students

Closing Date : 8 November 2010

Tentative Program Schedule *

8:00am – 8:30am	Registration
8:30am – 9:00am	Opening speech by YBhg. Dato’ Dr. Ramlan b. Abd. Aziz Director General National Sports Institute of Malaysia
9:00am – 10:00am	Performing under pressure: lessons from Beijing Olympics (messages from coaches & athletes) Associate Professor Donna O'Connor
10:00am – 10:15am	Tea Break **
10:15am – 11:15am	Creatine supplementation and sports performance Dr Kieron Rooney
11:15am – 12:15noon	Susceptibility to heat stroke: a case study of collapse in an iron man triathlete Associate Professor Martin Thompson http://www.isn.gov.my/index.php?option=com_content&view=article&id=439%3Aisn-professorial-lecture-series-&catid=105%3Aaktiviti&Itemid=288&lang=en

KONVENSYEN INDUSTRI SUKAN MALAYSIA II (KISMAS II)

2010-10-29T00:33:00.003+08:00

Kementerian Belia dan Sukan Malaysia akan menganjurkan Konvensyen Industri Sukan Malaysia ke-2 (KISMAS II) seperti butiran berikut:

Tarikh: 28 – 30 October 2010
Masa: 9.00 am – 5.00 pm
Tempat: Palace of the Golden Horses, Mines Resort City, Seri Kembangan, Selangor

Antara objektif penganjuran adalah:

Untuk memberikan pendedahan dan maklumat terkini mengenai strategi menjana industri sukan ke arah pembangunan ekonomi negara
Untuk mengukuhkan kerjasama yang dinamik dari sudut perkongsian pintar, pengetahuan dan kemahiran dengan agensi-agensi Kerajaan, pihak swasta dan badan bukan Kerajaan
Untuk memperoleh inisiatif-inisiatif baru ke arah membangunkan industri sukan negara secara lebih fokus dan bersifat kompetitif

Beberapa tajuk yang turut dibincangkan adalah:

The Business of Sport Industry
Sports Hospitality: The Way Forward
Career Advancement in Sport Related Field
Foreign Investment Promotion Focusing The European and Asia Zone
The Malaysian Focus: Sharing My Business Secrets
Producing Future Event Managers: Strength and Opportunities among University Undergraduates
Asian Sport Industries and The Way Forward
Sports and Tourism In Malaysia
Media Networks and Viewership
Sport Sponsorship as a Marketing Communication Tool: Case Studies of CIMB.
Niche Marketing Strategy to Save Time and Money Applied by PETRONAS in Formula One

Semoga dengan penganjuran kali kedua KISMAS bakal menyemarakkan lagi pemahaman rakyat negara ini akan prospek industri sukan di Malaysia.

Industri sukan bakal mengatasi golongan 'penagih subsidi'!

Road to Powerman 2010: Be More Warm and Warmer

2010-10-26T22:02:00.005+08:00

Daily routine, unfinished task, weekly high mileage commuting and less than couple of hours training suddenly drainage my body freshness and it is tiring myself to perform a next day task and training.

Besides I'm really concerning about the importance of proper food intake and applied sports nutrition knowledge into my daily life, the next factor that can keep a high performance athlete fresh everyday is the application of sports massage.

Sports massage has become an integral part of the new athletic regimen from sports medicine clinics, to college training rooms, to professional locker rooms to Olympic training. Growing number of trainers believe that massage can provide an extra edge to the athletes who participate in high performance sports.

Sports massage has become a necessary ingredient for a complete workout. More and more people are realizing that a complete workout routine includes not only the exercise itself, but also caring for the wear-and-tear and minor injuries that naturally occur with strenuous movement.

Sports Massage is a special form of massage and is typically used before, during, and after athletic events. The purpose of the massage is to prepare the athlete for peak performance, to drain away fatigue, to relieve swelling, to reduce muscle tension, to promote flexibility and to prevent injuries. The physiological and psychological benefits of massage make it an ideal complement to a total conditioning program.

Here are the clear benefits of sports massage:

reduce the chance of injury, through proper stretching and event preparation, and through deep tissue massage
improve range of motion and muscle flexibility, resulting in improved power and performance
shorten recovery time between workouts
maximize the supply of nutrients and oxygen through increased blood flow
enhance elimination of metabolic by-products of exercise

Today, I purposed one of my student who are good in sports massage to help me to reduce my recovery time and perhaps to keep my muscles fresh. He was agreed to give his hands and I'm pleased with him. After this I can feel like a professional athlete once again.

As a bottom line, my spirit to race in Powerman Malaysia 2010 already getting warmer as my muscles always at warm condition due to sports massage implementation in my weekly schedule.

Road to Powerman 2010: Rising a Temperature

2010-10-25T23:57:00.006+08:00

After an upper body injuries involved my deltoid, lattissimus dorsi & trapezius last Thursday, I manage to appeared in faculty to attend Friday morning department's colloquium. Later that evening another series (Part 2) of our department latest research was conducted and also involved me and Kakithoners (http://kakithon.blogspot.com).

Saturday morning, Kakithoners make a public appearance in supported a social event Run for Your Heart organized by MARC KTHO UTM, MPJBT, and many more NGO's. The run only 2.5km included hill climb and U-Turn to the finish line. Nearly 700 participants took the responsible to donate their fee to the fund. Afternoon, another workout for both of us (me & my gf) hitted hilly intervals for an hour under noon sunshine (?).

Sunday LSD, I, my gf and Ong rode to Nusajaya and had a fun hitting a big crank and felt the minor differentiation of each aero position we put on. Ong also wore his very first tri top. On the way back, we chatted until reach UTM.

Monday, another series of my department research and I need to ran 2.4km at 177-183 bpm. I realized that my age and my training commitment can't beat the wall 10:00 min. I need more time for training plus higher objective to achive. So that I can train like before, the time that I missed until now.

I need to set my objective for my next Powerman Malaysia, especially in the leg that I love to perform, non-drafting cycling. To those are interested or planned to drafting in the Powerman race, YOU'RE SUCKS!

My both deltoid, lattissimus dorsi and trapezius malfunction!

2010-10-21T15:09:00.006+08:00

After rode back 360km in the midnight, a was asleep at 3am. When I woke early in the morning to continue my routine, I found that I faced a difficulties to rose my both hands. The tightness of deltoid, lattissimus dorsi and trapezius were the main contributors of my hardness in the beginning of the day.

How I can reach the bike throttle, even I can't take off my t-shirt from the body?

The pain was really make me disappointing because I need to MC!

How I want to see a doctor, even I can reach the throttle yet?

I hope the pain will decreased by this evening and I need to see a doctor..

Road to Powerman 2010: Floating a Motivation

2010-10-19T13:26:00.006+08:00

October 2010, the month that I can't easily forget in my chapter of life..

"Tak sanggup lagi aku
mengenang kisah lalu,
keganasan menghantui diriku,
biarkan ia pergi,
menjadi suatu misteri,
bagaikan tiada hati yang peduli,
tidak mahuku ingat lagi,
apa yang telah terjadi,
Tragedi Oktober"

Tragedi Oktober lyric by Awie

Many of the decision, the dateline, the progress and many more to catch & fetch were not align and always against my planning, my schedule and my vision. But only words that I can say right now is "my life such as the egg at the tip of bull's horn" .

One of the decision set by my employer actually disturbed my work motivation, slowed my progress in writing my thesis and it was so hard to chews. But either I like or vice versa, I must admit it to save my carrier. Ultimatum seems around the corner, and I can feel MrUltimatum is hover around me, waiting a suitable time to kill me with his missile.

I'm really hope with a new commitment I set for Powerman Malaysia 2010, at least it can divert my emotional and my intention from all those things to be more focus on my training. Physical activity and physically torture seems always works for me, and makes me more stronger mentally and of course increase my physical abilities.

Powerman Malaysia 2010 should be the day that I can free from the invasion of MrUltimatum.

Road to Powerman 2010: Breaking the Iceberg

2010-10-18T15:22:00.006+08:00

It was tough and heavy when I tried to hit the road under hazy weather to complete my first LSD ride after more than two months. I remember the last time I ride my bike seriously for competitive & training purposes was third series of MUDS in UPM last August.

My last Sunday was a great outing for me and my gf. Woke early in the morning and watch pouring rain with frustration in mind. My plan of the day: morning-LSD ride, afternoon: instructing kayak session, evening: have a nice dinner outing together with my gf.

She accompanied me since the morning till the night, and our kick start of the day with Malaysian style breakfast- roti canai with teh tarik. What a healthy food we consume.

After sunshine, we rode to Kota Iskandar in Nusajaya with very steady pace. I set the tempo all the way, and of course I thought my gf about a technique to be mastered by her. After one and half hour ride, we reach Kota Iskandar and stop at Puteri Harbour. During the ride, we had a discussion about the prospect of organizing a duathlon/triathlon race there. The road, the scenery, the facilities and the intention of local authorities to promote this place to the world were included in our discussion on the bike.

Another one and half hour ride back to UTM-the location we start, feel so fast. But I'm not happy with my left quadriceps muscle, it was turn fatigue and uncomfortable.

Afternoon we have another 'healthy' food by KFC, but we take away and enjoyed our lunch beside the lake, the place I'm waited for kayak session on the afternoon.

Kayak session instructed by me and helped with my assistant and as usual, I once again love to manage 'rafting' and 'walking from kayak to another kayak'. A great experience that everybody should have.

My gf spent her evening (after kayak session) with hill run while I went to barber to have a haircut. Once again after two years, we spent our sunset moment at the top of the roof of Balai Cerapan, the highest point in UTM together with my first year student there (with a goreng pisang and karipap).

We decided to have steamboat and grill buffet dinner after my gf frustration not got her nice soup because the place was closed. We spent almost two and half hour there to replenish and to storing as many as calories into our bodies. What a huge portion of seafood, meat and carbo we had and still have an extra room to put inside our XXL tank.

my first finisher t-shirt

Breaking the iceberg is harder that to break the ice. There are 90% of hidden iceberg we can't see from the surface. We did the all day outing to discover and to saw another part of ourself after not seriously training for more than two months. Towards Powerman Malaysia 2010, another 90% will revealed and I will be ready to be an 8th Powerman finisher!

Road to Powerman 2010: The Awareness

2010-10-14T15:01:00.003+08:00

Tuesday October 12, 2010

A record 900 duathletes expected at Powerman Malaysia 2010

By JADE CHAN
jade@thestar.com.my
Photo by P. NATHAN

IT WILL be a tough, hot and gruelling race for participants of the Powerman Malaysia to be held at Seri Manjung, Perak on Nov 14.

The ninth edition of Powerman Malaysia is expected to attract 900 duathletes from 30 countries, including Australia, Denmark, France, Germany, Italy, Japan, Kenya, Netherlands and Singapore.

The multi-sport run-bike-run event, sponsored by Malakoff Corporation, offers awards prize money totalling RM100,000 to the winners in 18 categories.

All geared up: (from left) Loong Hin Tong, Shahrom, Nor Juliana and Abdul Rahim are among the duathletes who have signed up for the Powerman Malaysia 2010.

Powerman Malaysia is part of the International Powerman Series and is the only Asian qualifier for the annual Powerman World Championships in Zofingen, Switzerland.

Malakoff Corporate Affairs and Communications head Yusop Rashid said Powerman Malaysia was one of the key sporting events in the Perak state calendar.

“We are thrilled at the success of this race, year after year, and expect a record turnout from local and international duathletes this time,” said Yusop.

“It is the company’s belief that sporting activities bring out the best in people by challenging their physical endurance, instilling discipline and fostering unity, regardless of ethnic background or nationality.

“The Malakoff Community Partnerships celebrates the achievement of Malakoff’s long-term and continuous commitment to being a responsible and active participant of our community.

“It focuses on three key areas - community and education, environment, and community sports.”

Malakoff will also be sponsoring a series of talks and workshops prior to Powerman Malaysia 2010 that will be led by one of the world’s top female duathlete Camilla Lindholm.

Among those who will be participating is local duathlete icon Shahrom Abdullah, whose best finish was in 14th place at the Powerman Zofingen in 2004.

Meanwhile, Abdul Rahim Anuar has been competing in Powerman Malaysia since the first race in 2002.

“A duathlon is different from a marathon because you need to condition yourself mentally to do the run-cycle-run routine, as you will get disoriented otherwise.

“Of course, my increasing age makes it more challenging as well,” said the 65-year-old who was placed third in his age category last year.

“My target this year is to complete the race.”

However, Abdul Rahim believes that age is no barrier to participating in such events, and the best part is the bond and friendships that are formed.

Nor Juliana Ali feels there is no difference between male and female participants in events like Powerman Malaysia as both have to train equally hard for the endurance race.

“Duathlons, marathons or even triathlons are different because of the disciplines involved. Hence they all require training, knowledge, discipline and commitment,” she said.

“I represented my school and college in track and field events, with the 1,500m category being my favourite.

“Now, I prefer cycling over running more as it is more fun and allows me to regularly try out different routes.”

The 28-year-old human resource personnel trains six days a week, and treats other races like marathons as part of her build-up training.

Powerman Malaysia comprises Individuals, Malakoff Power Relay and Malakoff Sprint Duathlon. There are 14 categories for the Individual race and two each for the others.

The Individual and Malakoff Power Relay categories cover an 11km run, followed by a 64km bike ride and ending with another 10km run.

The Malakoff Sprint Duathlon covers a 5.5km run, a 32km bike ride, and a 5km run.

All adults aged 20 and above are eligible to join Powerman Malaysia.

For details, visit www.powerman.com.my. Registration deadline is Oct 14.

Broken, Beat & Scarred

2010-10-14T14:16:00.004+08:00

I love Metallica so much since I was a school boy. Many of their lyrics so meaningful for certain people. The song even performed as rock (safe terms for general readers), but inner side of their outstanding instruments presentation can touch everybody who are seeking beyond the music itself.

By this time, my inner side seems like I'm not so valuable for certain parties at the time when I need more morale support towards my way to accomplish my mission that I carried for nearly two years. I was heard a rumors that I will loose the 'thing' which I can sustain more than three years.

So that hear the lyric, even one day I become a loser if the rumors becoming true..

Metallica : Broken, Beat & Scarred Lyrics

You rise, you fall, your down, then you rise again
What don't kill you make you more strong
You rise, you fall, your down, then you rise again
What don't kill you make you more strong

Rise, fall, down, rise again
What don't kill you make you more strong
Rise, fall, down, rise again
What don't kill you make you more strong

Through black days
Through black nights
Through pitch black insights

Breaking your teeth on the hard life coming
Show your scars
Cutting your feet on the hard earth running
Show your scars
Breaking your life
Broken, beat and scarred
But we die hard

The dawn, the death, the fight to the final breath
What don't kill you make you more strong
The dawn, the death, the fight to the final breath
What don't kill you make you more strong

Dawn, death, fight, final breath
What don't kill you make you more strong
Dawn, death, fight, final breath
What don't kill you make you more strong

They scratched me
They scraped me
They cut and rape me

Breaking your teeth on the hard life coming
Show your scars
Cutting your feet on the hard earth running
Show your scars
Breaking your life
Broken, beat and scarred
But we die hard

Breaking your teeth on the hard life coming
Show your scars
Cutting your feet on the hard earth running
Show your scars
Braiding your soul in a hard luck story
Show your scars
Spilling your blood in a hot suns foray
Show your scars
Breaking your life
Broken, beat and scarred
We die hard

We die hard
We die hard

Pesta yang Tak Sudah

2010-09-07T10:19:00.006+08:00

Sempena musim perayaan ini, kebanjiran kenderaan yang berduyun-duyun melimpahi lebuhraya, jalanraya dan jalan batu kerikil bakal menyaksikan suatu pesta yang tak sudah. Pesta di mana perarakan selama hampir 10 hari dan 10 malam, mengalahkan sambutan Hari Kebangsaan 2010 yang tersangat hambar. Sedih sebagai rakyat Malaysia mengetahui sambutan Hari Kebangsaan yang sugul lagi sepi.

Kegilaan masyarakat Melayu umumnya untuk menyambut Syawal (30 Hari) menjadikan Pesta yang Tak Sudah ini senantiasa meriah dengan jumlah lawatan yang meningkat ke hospital-hospital (terutamanya hospital kerajaan), kekerapan penggalian liang lahat di tanah perkuburan (penggali kubur pun nak beraya..kesian kena OT) dan pertambahan bilangan anak-anak yatim di Malaysia.

Oleh itu, ungkapan yang agak sinis dan tiris telah dipaparkan di wallpost Facebook saya. Berikut adalah beberapa wallpost di Facebook saya sempena 7 hari terakhir Ramadhan 1431 Hijrah..

"Pesta masuk hospital beramai-ramai dan masuk ke kubur beramai-ramai bakal bermula petang ini..nantikan berita mengenainya"

"Terdapat 1121 pesta semalam dan 10 menemui matlamat..apakah pesta ini akan semakin meriah? saksikan berita malam ini.."

"Rancang perjalanan, berhemah dan beretika menghindarkan anda daripada terjebak ke dalam 'pesta'.."

"Pesta semakin meriah..1322 pesta telah berlangsung, 23 pulang selamanya"

"Pandu Dengan Berhemah dan Berotak, Bukankah Kita Dah Bertamadun"

Ultra Endurance Meals Tips

2010-09-01T15:44:00.004+08:00

Since 2004 I was interested in ultra endurance sporting event. As to show my enthusiast in this field, I craved my name in Malaysia Book of Records (MBOR) for solo cycling in 24 hours. My event that year opened Malaysian mind and there were a lot of ultra endurance events (more than 24 hours) organized. Not being stop at that my very first step, in 2007 I lead a team to once again put Universiti Teknologi Malaysia name in MBOR for Longest Non Stop Running Relay that lasted for 100 Hours.

that's my name ha?

But how as solo athlete, I can push my physiology ability to the limit? Ultra athletes push their bodies to the limits and therefore need nutrient-dense foods to keep them fueled to participate in activities such as an Ironman triathlon, double-century bike ride or an English Channel swim. These ultra athletes should eat nutrient-dense foods at each meal from a variety of sources.

Meal Ratios
Each meal should be composed of two-thirds whole grains, vegetables and/or fruits and one-third low-fat meats, dairy, beans or other protein-rich foods. Also, they should eat three types of nutrient-rich foods at each meal. Athletes should aim to eat 35 different foods weekly. The reason athletes should consume different types of foods is to get a variety of vitamins, minerals and other nutrients. If athletes eat the same types of meals week in, week out, they can end up having a nutritionally inadequate diet and, eventually, chronic fatigue.

Essential Vitamins
Having enough B vitamins is crucial for an ultra athlete to help with mental clarity and to power blood cells. Foods that contain essential B vitamins include meat, dairy foods, eggs and spirulina, a type of seaweed.

Antioxidants and Potassium
Antioxidants are also important for ultra athletes. Berries are the best sources of antioxidants. Tea and vegetables also contain small amounts of antioxidants. Potassium is also vital and is lost from the body during workouts through sweating. To replenish potassium, which increases energy, ultra athletes should eat bananas. Other energy-boosting foods include oatmeal.

Fatty Acids
Omega-3 and omega-6 fatty acids are crucial for supporting heart strength and cardio performance. Both are very important for ultra athletes. These fatty acids can be found in fish.

Energy Boosters
Ultra athletes should consume whole-wheat foods before and after exercise to get increased energy during the workout and to restore muscles afterward.

Eating Schedule
Athletes should eat on a regular schedule, about every 4 hours. Depending on body size, each meal should be about 500 to 750 calories, totaling 2,000 to 3,000 calories per day. Athletes are cautioned, though, to not eat in a "crescendo"--meaning their meals should not get bigger as the day progresses. It's actually better to eat the bigger meal earlier, to increase energy in the afternoon and be able to train harder. Also, athletes should not deny hunger. However, they should stop eating when full.

Junk Foods Can Be Okay
While athletes should eat healthy meals a majority of the time, some "treats" can also be good. Athletes should shoot for a diet that is 85 percent to 90 percent good, nutritious food and 10 percent to 15 percent less nutritional, but very enjoyable, foods. This way, foods like chips and milkshakes can be included in the food plan, as long as they are balanced out calorie-wise and health-wise. It also prevents binging on the junk foods.

Kien Keat-Boon Heong fail to win world title

2010-08-30T11:32:00.004+08:00

Original article from http://thestar.com.my

PARIS: Malaysia's Koo Kien Keat-Tan Boon Heong fell in the final hurdle at the World Badminton Championships here on Sunday.

The world number one pair went down fighting 21-18, 18-21, 14-21 to China's Cai Yun-Fu Haifeng. The defeat now means that Malaysia will have to wait yet longer to land its first ever world badminton crown.

The Chinese pair, however, made history by becoming the first duo to win three world crowns.

However, just a day earlier on Saturday, Kien Keat-Boon Heong made it a great day in Paris for Malaysia when they stormed into the country’s first men’s doubles final in 13 years at the Pierre de Coubertin Stadium.

The duo showed strong determination to claw back from 10-16 in the second game to beat China’s Guo Zhengdong-Xu Chen 21-14, 21-18 in 40 minutes.

It was the Malaysian pair’s first final appearance in three outings after their failure to live up to expectations in the Kuala Lumpur in 2007 and Hyderabad last year.

For the record, Kien Keat-Boon Heong are only the fourth Malaysian pair to reach the final in the World Championships since its inception in 1977.

The others are Cheah Soon Kit-Yap Kim Hock (1997, Glasgow), Cheah Soon Kit-Soo Beng Kiang (1993, Birmingham) and Razif-Jalani Sidek (1987, Beijing).

p/s: Please stop dreaming for a while..too much pressure put on the pair shoulders. I watch this game live yesterday and at the half of second set I told my father who are badminton fanatic, "If this bullshit games and 4 point consecutively can be collected by China's pair, Malaysia will be fail to win!" and I zzzzzzzz maybe in the middle of second set. Another National Day prize wrongly delivered to China (after Lee Chong Wei failure in Olympic 2008)

Rasulullah's Diet

2010-08-25T12:00:00.003+08:00

Ramadhan sering kali memperlihatkan kebanyakan orang akan berbuka mengikut nafsu semata-mata. Maka ramai juga yang terhukum oleh peniaga pasar Ramadhan yang mengejar keuntungan berlipat ganda tanpa mengira kualiti makanan.

Namun ramai juga yang mengamalkan pemakanan sihat dan berjimat-cermat. Kalau makan macam-macam benda nanti perut akan buat hal dan lebih teruk akan menjejaskan kesihatan untuk jangka panjang.

Bukan dalam bulan Ramadhan saja, namun kita hendaklah menjaga makan minum supaya kesihatan dapat dijaga. Rasullulah tidak pernah sakit perut sepanjang hayatnya kerana pandai menjaga makanannya sehari-hari. InsyaAllah kalau anda ikut diet Rasullullah ini, anda takkan menderita sakit perut ataupun keracunan makanan.

DON'T
Jangan makan SUSU bersama DAGING
Jangan makan DAGING bersama IKAN
Jangan makan IKAN bersama SUSU
Jangan makan AYAM bersama SUSU
Jangan makan IKAN bersama TELUR
Jangan makan IKAN bersama DAUN SALAD
Jangan makan SUSU bersama CUKA
Jangan makan BUAH bersama SUSU

DO

Rasulullah mengamalkan minum segelas air sejuk (bukan air es) setiap pagi. Mujarabnya Insya Allah jauh dari penyakit (susah mendapat sakit).

Waktu sembahyang subuh disunatkan kita bertafakur (iaitu sujud sekurang kurangnya seminit setelah membaca doa). Kita akan terhindar dari sakit kepala atau migrain. Ini terbukti oleh para ilmuwan yang membuat kajian kenapa dalam sehari perlu kita sujud. Ahli-ahli sains telah menemui beberapa milimeter ruang udara dalam saluran darah di kepala yg tidak dipenuhi darah. Dengan bersujud maka darah akan mengalir ke ruang tersebut.

Rasulullah juga mengajar kita makan dengan tangan dan bila habis hendaklah menjilat jari. Begitu juga ahli saintis telah menemukan bahwa enzyme banyak terkandung di celah jari jari, iaitu 10 kali ganda terdapat dalam air liur. (enzyme sejenis alat percerna makanan).

"Tak caya? Cuba try test.."

Heat, Hydration and Traffic Challenge during Ramadhan

2010-08-24T14:40:00.004+08:00

This year, another episode of Kembara Amal Ramadhan has been held on 22, 29 and 30 August are the third year for this kind of program. The program is the convoy of 4WD vehicles, cars and motorbike visiting a few places around Johor to give a help to ‘fakir miskin’ to lighten their preparation toward Aidilfitri.

I’m getting involved actively as a main organizing committee for this year. Every fortnight attending a meeting that has been held at Yayasan Warisan Johor. This program organized by Yayasan Warisan Johor in collaboration with PDRM, JPJ, JPAM, state government agencies, NGO’s and also my motorbike club Mahkota Bikers.

As the challenge, Mahkota Bikers assigned as road marshal to help PDRM to escort this convoy safely. Plus I assigned as a convoy scout/navigator once again in the big program such this. During Ramadhan, the challenge is hydration and the heat, but I managed to overcome this matter with my knowledge and of course some of the mental toughness I have.

I hope this program will still organize in the future as Yayasan Warisan Johor Director said “Selagi ada orang miskin di Johor ini, selagi itu program ini akan diadakan.” May Allah bless us.

My 27th

2010-08-13T15:54:00.005+08:00

me in Aug 2010

Last year I was entering 26th with a strong fever and suspected H1N1. That week really worried me and I was alone at home, all the survival skills at home must self doing.

This year, I turning 27th and an extra moments either it were memorable or disappointment written inside my journal, or sometime I let the peoples read my unpublished article through my mimic and gestures.

My missions within 365 days till my 28th are to completing my ongoing master degree and showing the best in my carrier. A little bit frustrating when I cannot optimize my financial capabilities to achieve another dream that must get true. InsyaAllah near the future, with an extra dedication and outstanding effort, I can realize it.

May Ramadhan ‘barakah’ will give me a tonic and boosting my life energy to walk gently and graciously toward my missions.

MUDS 2010: The Sad Finale of 2010

2010-08-12T15:55:00.005+08:00

"To be a champion is easier than to defend the title"

That classic quote already makes me and Kakithoners more matured and need to be rational to accept a disappointment.

We already throw our best, especially Ong Wei Xiang to defend our Men's University Duathlete of the Year for this year MUDS. The finale in UPM, was the stage that can saw the best will take overall title. Ong lost to Chan of UPNM in this final series. Chan’s bike ability gave him an advantage to beat Ong as the strongest and most positive challenger. Best University title already lost to UPNM since the pre-race started at UPNM last July. We failed to send women athlete and affect us to lose the valuable points at top five ranking for accumulate university points.

"Battle of Serdang"

The challenge logistically and tactically we faced made us more detailed in the future to preparing the team and selecting prospect athlete. I have another one year time to search new talents, to groom solid youngsters and to polish the elites.

This year Kakithoners participation in MUDS was extremely frightening and eye catching ‘rival’ university UPNM. We only sent small team with own budget, compared with a huge team and a budget (UPNM Rocks!). This good rivalry I hope can continues, and perhaps we can ‘do something awesome’ near the future.

Anyway thanks a lot to those who were give us helping hands and accommodate our team for this year MUDS. I really enjoyed the scenarios and the colors of new faces participated in MUDS 2010. Congratulations to the winners and salute to Quick Release Adventures!

PowerBar Men’s University Duathlete of the Year:
Chan Jun Shen (UPNM), 2nd Ong Wei Xiang (UTM), 3rd Muhammad Amirul Hafiz Aman (UPNM)

PowerBar Women’s University Duathlete of the Year:
Nor Juliana Ali (IIUM), 2nd Suria Sharuddin (UPNM), 3rd Nur Adila Sobarudin (UPNM)

Best University (Highest Points):
UPNM (6800), 2nd UTM (1370), 3rd IIUM (1120)

Top University (Highest Participants):
UPNM (169), IIUM (48), UTM (17)

MUDS 2010: When Desire Boosted!

2010-08-06T11:17:00.004+08:00

Universiti Malaya, consistently being a host for MUDS for three consecutive years. Their unique running trail and climbing section always bare in mind when each of individual participants need to run on the trail and suffering the gradient of Bukit Cinta.

Last Saturday, once again UTM never miss to claim another victories for the third year for Men's University Category. Ong Wei Xiang raced head to head with previous leg's winner Chan Jun Seng of UPNM. He claim his valuable points to tie leading position together with Chan.

UM, hosting 3rd consecutive years of MUDS

Despite of only five Kakithoners (3 UTM Students and 2 UTM Alumni), this victory sent the message to the challengers and also UTM Sports Authority (especially their Director!). They take their own effort (money etc) to make sure they available for defending the Men's University Category championship.

As the bottom line, MUDS leg 3 at UPM, Serdang we already called "Battle of Serdang"!

MUDS 2010: UPNM Here We Come (by own effort)

2010-08-02T13:36:00.006+08:00

Malakoff University Duathlon Series 2010, told the same stories with the previous 2008 and 2009 but getting worst this time. Ten UTM students race with UTM name on their registration form, went to the race venues without any support (transportation, accommodation and forget about allowance) that they deserve from their university. The main point is, "awak hantar proposal tak ikut procedure timeline,""sukan ni bukan sukan high performance,"

But the 3D's of Kakithoners (discipline, determination and dedication) can hide this hardness. They took a public bus from JB (rode from UTM to the bus station) to KL and rode from KL to reached UPNM in the evening. Thanks to UPNM for providing adequate accommodation for Kakithoners and it was FREE!

Race day:
Wake-up early and have a morning briefing and motivation talk to boost Kakithoners inside energy. Welcome to the community for first timers and ton of load must be carried by our prospect Ong and Ayie to defend Men's Overall Champion.

the starting of adrenaline boost for three consecutive weeks

hey, they growing each year! (even by their own effort for the race)

The Result:
Men's University:
Ong Wei Xiang 2nd
Gan Chau 5th

Women's Open:
Nazihah Ghani 5th

There were no top 5 placed by Men’s Relay & Mixed Relay

As the bottom line, Kakithoners outing to UPNM last week 24 July 2010, was a disappointment for overall team morale. We already lost Best University title to UPNM because there were no women from UTM take the challenge to race in Women's University Category. So we lost a bulk of valuable points.