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..
Friday, December 31, 2010
Road to Powerman 2010: Being Faster Each Year
Last Powerman Malaysia 2010, in Seri Manjung, Perak, sent another message to me that I'm back to racing faster each year. Last year in Powerman Malaysia 2009, I was improved nearly 15 minute from previous year Powerman 2008 finishing time. But this year, I was shaved about 17 minutes from last year time.
It was a cold and rainy day in early morning. The pace is so fast but as usual I worked as Jiha's domestique for her first 11km run. After entered T1, I jump on the saddle and start hitting a big crank at 85rpm but managed to control my legs muscles from getting a cramp or stiff. My objective was simple just to keep my legs as fresh a possible. I was also well hydrated on the bike, plus just two sachets of sport gels to top up my fuel.
When entered T2, the sun already shining and thanks to the organizer for adding an extra water station with ice cube! I love the ice cube, and they were always being slipped into my short to prevent my hamstrings and quadriceps from got a cramp and fatigue. I never missed all the water station for refreshment.
I was passed Ethan Chan of UTM Kakithon, after 50km on the bike and entered T2 in front of him, but I was played save not to follow his pace during first 3km run of 10km running leg. I passed Jiha after 6km run while she just started her last running leg. But I can't saw Faraied who're so strong for this year after got an ample time for his to train.
Finally I saw a clock showed a couples of minutes to enter 4 hours of racing. So I open my stride and finish at 3:58:08 and as 8th time Powerman Malaysia Finisher! As far as I'm concerned, I'm also brought eight (or more) Powerman Finishers since year 2004 from friends of mine in UTM.
After three years got a job, finally I can raced Powerman distance sub four hours. Next year another mission for me to shave another 15 minutes from my 3:58:08 clocked this year!
Train wisely and be master of my own time..
Thursday, December 30, 2010
Cium Piala Walaupun Kalah
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.."
Wednesday, December 29, 2010
How to be a Cycling Coach in US
Yesterday i wrote about cycling coaching course in Australia. How about the country produce cycling legend and most winning Tour de France yellow jersey, Lance Armstrong? Today I'm sharing with you the course in the US.
The USA Cycling coaching certification structure is a three tiered program. Each level requires certain standards to be met as outlined below. It needs to be said that even within a level of certification there are differences in terms of educational background, experience and interests. While the higher levels certainly provide additional education to the coach, the right coach for you in terms of coaching should be the most important feature. Some level 3 coaches have 20 years of experience and have coached many successful athletes. The certification process merely tells the athlete that the coach has completed certain requirements to attain that level of certification. Coaches pay an annual fee and completed continuing education units to maintain the coaching license.
USA Cycling is committed to improving the quantity and quality of cycling coaching in the United States so that our athletes have the best coaching in the world available to them.
The USA Cycling coaching education philosophy is that coaching encompasses more than merely writing a training program that tells the athlete how far to ride, how fast and how often. Coaching involves developing the whole cyclist including teaching skills, strategy and tactics, etc. USA Cycling recommends that an athlete looking for a coach consider these factors. USA Cycling coaching education also believes that having a coach with whom you can meet on a regular basis and who can watch you on a bike is a superior opportunity to develop an athlete-coach relationship. USA Cycling also recognizes that this may not be practical for all athletes.
A coach holding any of the certifications may be a full-time coach. Most certified coaches work a "day job" and coach on the side.
USA Cycling firmly believes that coaches should be paid professionals and that athletes should expect to pay for coaching services.
The level 3 coach is the entry level certification. Coaches complete a home study course and take an exam. Level 3 serves as an introduction to coaching cyclists.
The level 2 coach is the next level of certification. To attain this level, a coach must have passed the level 3 certification exam and must have attended a weekend long clinic and pass the level 2 coach exam. The 2.5 day clinic covers communication skills, periodization, training plan design, nutrition/hydration and some tactics/strategy along with other topics.
The level 1 coach is the highest level of certification. The coach seeking this level of certification must have been a USA Cycling level 2 coach for at least 5 years and attend a multiday (usually 5.5 day) certification clinic. The clinic covers training plan design, overtraining, using altitude for training, etc. The Level 1 coach is considered by USA Cycling capable of taking teams to international competitions to represent the United States or USA Cycling. They must also pass a comprehensive examination.
USA Cycling added a specialty certification of Certified Power Based Training Coach. Only level 2 and level 1 coaches are eligible to take this certification exam. The coach completing the certification process has demonstrated a solid foundation of the principles of training with a power measuring device.
As the bottom line, I would like to highlight the application of recent sports science findings and the using of measurement devices (heart rate, power output etc) as their tools in coaching. These elements always differentiate the coaches abilities to 'read' and 'design' their valuable riders. Perhaps, Malaysian coaches know how to use, analyse and inter-prete rider heart rate after uploaded into their lappie.
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.
Tuesday, December 28, 2010
How to be a Cycling Coach in Australia
It is great when to know how the coaches produced by one of the great cycling country in the world, Australia. Malaysian cycling now days appoint John Beasley and Graham Seers both who are an Aussie to bring a light and hope for Malaysian cycling team. Plus there are a tonne of qualified coaches in Australia, served from a local bike shop teams, regional teams, professional teams and their national team.
But how their authorized bodies can produce a huge number of qualified coaches and these coaches can produce a massive number of cyclist and a dozens of superstars? Let me share with you the program behind this phenomena. As a reader, we just start to compare how Malaysian authorized bodies, organize their budget, human capitals and resources in organizing a Coaching Courses.
Cycling Australia, in conjunction with BMX Australia and MTB Australia, is the recognised National Sporting Organisation and peak body for the competitive cycling disciplines of road, track, BMX and mountain bike within Australia, and coaching forms an integral part of all the disciplines. Cycling Australia's Coach Education Program aims to educate, assist and develop coaches at all levels in all disciplines so that they can fully support the nurturing and development of their cyclists.
Cycling Australia conducts four levels of coach education courses. The coaching courses that form the four levels are delivered under the strict guidelines of the National Coach Accreditation Scheme (NCAS), a program of the Australian Sports Commission (ASC) that is managed by the ASC's Coaching and Officiating Unit. All accredited Cycling Australia cycling coaches are recognised as having met the standards under the NCAS, which are recognised by the Commonwealth and State / Territory governments and International Cycling Union (UCI).
NCAS CycleSkill Coach Training Program
The CycleSkill course is specifically targeted at the coach who aims to assist novice cyclists in the areas of bicycle skills, road worthiness, the correct choice and fitting of cycling equipment and optimising bicycle set-up using existing equipment. The course duration is one day and is delivered by each State/Territory cycling organisation.
NCAS Level 1 Road & Track Cycling Coach Training Program
The Level 1 Road & Track coaching course is for the coach who assists club and state level cyclists to develop their fitness and hone their racing skills for road and track riding. This course addresses fitness, bike set-up, skill development, nutrition, physiology, psychology, basic periodisation, strength and conditioning, and an understanding of drugs in sport. The course is two full days. Note: Level 1 Coaching Courses are delivered by each State/Territory cycling organisation. CycleSkill coach accreditation is a pre-requisite for attendance at Level 1 courses.
NCAS Level 1 BMX Coach Training Program
The Level 1 BMX is a Training Program aimed at coaches who want to assist club level and state/territory championship level BMX riders to develop BMX skills, riding fitness and basic racing skills. The training program addresses basic coaching and BMX techniques, and will allow coaches to nurture and develop BMX riders. The accreditation allows you to independently plan and evaluate BMX training for BMX riders.
The work of coaches at this level will be vital in supporting developing riders and enhancing the performance of existing riders.
NCAS Level 1 MTB Coach Training Program
The Level 1 MTB is a training program for the coach who assists club and state championships level MTB cyclists to develop their fitness and hone their racing skills. This training program addresses basic level long-term planning and evaluation of training for MTB riders, group management, organisation and communication, MTB bike set-up and maintenance, MTB rules and event descriptions, MTB cycling skill development, physical conditioning, sport science, anti-doping, and inclusive coaching.
NCAS Level 2 Road & Track Cycling Coach Training Program
The Level 2 coaching course is aimed at the coach who works with elite athletes competing in National Championships. In particular, this course provides the underpinning knowledge for coaching an emerging elite young athlete who seeks to represent Australia at Junior or Under-23 international events. The course provides in-depth information on physiology and physiological assessment, performance monitoring and assessment, sports psychology in cycling, advanced racing skills and race preparation, and recovery and crisis management of the injured cyclist. The Level 2 course is delivered over six days.
NCAS Level 3 Cycling Coach Training Program
The Level 3 is an advanced coaching course for the coach who seeks coaching as a profession at High Performance level and aims to coach international Elite cyclists in major championships. Level 3 coach candidates are mentored by a State Institute or Academy of Sport (SIS/SAS) Cycling Program Head Coach and/or a National Team Program Coach and generally work on a full- or part-time basis in a SIS/SAS Cycling Program or the National Talent Identification and Development cycling programs.
As a bottom line, if we want to achieve like an Aussie, we must start to copy or implement an extra elements to suit our culture in Malaysia. Are you ready to be the next generation coach?
"Hanya Jauhari Mengenal Manikam"
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"
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