The World's End is Closer

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

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

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

May 2011 better than my 2010..

Road to Powerman 2010: Being Faster Each Year

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

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

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

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

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

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

Train wisely and be master of my own time..

Cium Piala Walaupun Kalah

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

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

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

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

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

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

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

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

How to be a Cycling Coach in US

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

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

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

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

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

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

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

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

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

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

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

How to be a Cycling Coach in Australia

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

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

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

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

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

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

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

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

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

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

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

"Hanya Jauhari Mengenal Manikam"

Power Balance bracelets exposed as a sham

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

Here are the article,

Georgina Robinson
December 23, 2010

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Trans-Selatan 2010: Nutrition for Bike Touring

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

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

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

Baseline Training Diet

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

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

Later modify that diet for the specific periods noted below:

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

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

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

4 hours prior to the event

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

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

20 minutes prior to the event

• 45 gm carbohydrate (candy bar for example)

During Event

regular carbohydrate replacement - start immediately

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

Post Event

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

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

Trans-Selatan 2010: Bonk!

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

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

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

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

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

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

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

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

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

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

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

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

Trans-Selatan 2010: The Ice was Breaked!

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

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

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

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

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

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

No mood to write

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

Road to Powerman 2010: Received Sponsorship

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

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

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

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)

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

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

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!

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

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

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

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

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

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

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

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

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

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

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

"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!

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)

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.

Kecergasan Fizikal SPR 1912: Aktiviti Memanaskan Badan dan Menyejukkan Badan Dalam Senaman

Salam hormat,

Bermula posting ini saya akan cuba untuk menulis dan berkongsi maklumat bersama pelajar saya yang mengikuti kelas Kecergasan Fizikal SPR 1912 di UTM. Setiap minggu saya akan bawakan topik yang akan dibincangkan di dalam kelas mingguan. Selain itu diharap pelajar dapat mencari lebih banyak maklumat agar perbincangan di dalam kelas menjadi lebih ilmiah dan hangat!

Jangan lupa untuk sentiasa meningkatkan tahap kecergasan fizikal anda!

-MrBlack-


Memanaskan badan

Elemen ini penting sebelum melakukan sebarang senaman atau aktiviti fizikal. Ia bertujuan menyediakan badan secara fizikal dan mental untuk aktiviti fizikal sekali gus mengelakkan daripada kecederaan.

Memanaskan badan merangkumi aktiviti kardiovaskular dan senaman ringan seperti gerakan aerobik yang mudah. Ia biasanya membabitkan aktiviti yang ingin anda lakukan tetapi pada kadar yang lebih perlahan. Sebagai contoh, jika anda ingin berlari, panaskan badan dengan larian yang perlahan dan jika anda ingin berenang, mulakan dengan renangan yang ringan.

Ia berbeza dengan regangan badan, yang paling berkesan dilakukan selepas memanaskan badan.

Apabila memanaskan badan, kita sebenarnya memanas atau meningkatkan suhu badan dan otot. Ia juga meningkatkan kadar degupan jantung dan pernafasan; meningkatkan pengedaran nutrien dan oksigen ke otot; menyediakan badan untuk kegiatan fizikal dan memudahkan pembakaran lemak (kalori).

Lakukan aktiviti ini kira-kira lima ke 10 minit dan diikuti regangan badan.


Menyejukkan badan

Cara terbaik untuk memberhentikan kereta atau basikal bukanlah dengan melanggar tembok atau berhenti mengejut! Begitu juga dengan aktiviti menyejuk atau merehatkan badan. Perlahankan pergerakan fizikal yang dilakukan selama kira-kira 5-10 minit sebelum berhenti melakukan aktiviti berkenaan. Jika anda berlari, perlahankan larian dan diakhiri dengan berjalan.

Proses menyejukkan badan turut merangkumi aktiviti aerobik dan regangan badan. Aktiviti ini akan membantu menurunkan kadar degupan jantung dan pernafasan ke paras normal, mengelakkan kekejangan atau kesakitan otot, mengelakkan rasa pening dan merehatkan otot.

Sumber: www.kidshealth.org


Jenis-jenis Senaman
• Senamrobik
• Ia menguatkan ketahanan fizikal dan jantung.
• Mengekalkan aktiviti kumpulan otot-otot besar boleh menambah keperluan oksigen di dalam badan.
• Ini melatih jantung, paru-paru dan otot-otot untuk menjadi lebih cergas.
• Kalestenik
• Ia memperbaiki kelembutan atau kelenturan sendi dan otot.
• Ia melonggarkan otot-otot dan menyediakan badan untuk aktiviti senamrobik.
• Ia membantu mengelakkan dari pening dan sakit-sakit otot selepas senamrobik. Contohnya: regangan dan tai-chi.


AKTIVITI MEMANASKAN BADAN

Bahagian Kepala

Pergerakan hyperextension
o Pergerakan yang dilakukan dengan mendongakkan kepala ke atas dan
jari-jari tangan menyokong di bahagian mandible
o Pergerakan ini melibatkan otot sternocleidomastoid dan otot trapiziuz
o Sendi yang terlibat ialah sendi synovial ( sendi paksi/ putar )
o Tulang yang terlibat ialah skull/cranium


Pergerakan flexsion
o Pergerakan yang dilakukan dengan menundukkan kepala ke bawah dengan tangan menekan kepala dari atas
o Pergerakan ini juga melibatkan otot sternocleidomastoid dan otot trapiziuz
o Sendi yang terlibat di bahagian ini ialah sendi synovial (sendi paksi/ putar)
o Tulang yang terlibat ialah tulang di bahagian skull/cranium


Pergerakan rotation
o Pergerakan yang dilakukan dimana kepala dipusingkan ke bahagian kiri dan kanan dengan tangan sedikit menolak di bahagian maxilla
o Otot yang terlibat dalam pergerakan ini ialah otot sternocleidomastoid dan otot masseter
o Pergerakan ini melibatkan sendi synovial ( sendi paksi/ putar )
o Tulang yang terlibat ialah tulang maxilla dan mandible

Pergerakan circumduction
o Pergerakan yang dilakukan dengan memusingkan kepala dengan menggunakan sendi putar/paksi
o Melibatkan otot trapiziuz dan sternocleidomastoid


Bahagian Tangan Dan Bahu

Pergelangan tangan digerakkan ke atas dan ke bawah
o Pergerakan ini adalah seperti pergerakan extension dan flexsion
o Sendi yang terlibat dalam pergerakan ini adalah sendi kandiloid
o Pergerakan ini melibatkan tulang carpus dan metacarpus


Pergerakan lengan ke arah dada
o Bahagian tulang humerus dirapatkan ke bahagian dada
o Sendi yang terlibat ialah sendi lesung
o Pergerakan ini melibatkan otot deltoid


Pergerakan membengkokkan lengan di belakang cranium
o Melibatkan tulang humerus, radius dan ulna
o Otot yang terlibat dalam pergerakan ini ialah otot triceps. Pergerakan ini akan menyebabkan otot triceps mengendur
o Sendi yang terlibat dalam pergerakan ini ialah sendi di bahagian bahu iaitu sendi lesung


Dua tangan diregangkan ke atas
o Pergerakan ini dilakukan dengan meregangkan kedua-dua belah tangan ke atas dan kaki melakukan aktiviti seperti palantar fleksi
o Sendi yang terlibat adlah sendi di bahagian bahu dan ankle iaitu sendi synovial
o Tulang yang terlibat dalam pergerakan ini ialah tulang humerus, radius, ulna, rib, scapula dan tulang di bahagian tarsus
o Pergerakan ini melibatkan otot trapiziuz, latisimus dorsi, dan serratus enterior
Bahagian Pinggang


Pergerakan flexion
o Membengkokkan pinggang ke hadapan ( pergerakan flexsion )
o Melibatkan otot rektus ebdominis
o Tulang yang terlibat dalam pergerakan ini ialah tulang vertebra


Pergerakan hyperextension
o Pergerakan ini melibatkan otot rektus abdominis manakala tulang yang terlibat ialah tulang vertebra dan rib


Pergerakan ke kiri dan ke kanan
o Melibatkan otot latisimus dorsi dan serratus enterior
o Tulang yang terlibat dalam pergerakan ini ialah tulang rib,scapula


Bahagian Kaki

Otot quadricep (bahagian depan paha)

- Berdiri tegak. Bengkokkan satu lutut dan berdiri pada sebelah kaki. Bawa kaki yang dibengkokkan ke belakang sehingga mencecah punggung. Tukar kaki dan ulang. Jika anda sukar mengseimbangkan badan, regangan ini boleh dilakukan sambil berbaring pada bahagian sisi.


Otot hamstring (belakang paha/pelipat lutut)

Duduk dan lunjurkan kaki (bentuk V). Lipat sebelah kaki ke bahagian paha kaki bersebelahan. Bengkokkan badan dan cuba sentuh ibu jari kaki yang diluruskan. Tukar kaki dan ulang. Jangan bimbang jika tidak dapat menyentuh ibu jari kaki; bengkokkan badan sejauh yang boleh dan pastikan anda tidak berasa sakit ketika melakukannya.


Otot gastrocnemius

Berdiri kira-kira 0.75 meter (2 kaki) di hadapan dinding. Alihkan sebelah kaki ke belakang dan bawa badan rapat ke dinding hingga anda merasakan regangan pada bahagian belakang betis. Regangan ini perlu dilakukan dengan kaki yang di belakang berada dalam keadaan lurus dan kemudiannya, dibengkokkan. Tukar kaki dan ulang.


Pergerakan plantar fleksi
o Pergerakan ini melibatkan tulang di bahagian kaki dan menggunakan sendi melunsur iaitu di bahagian tarsus


Pergerakan dorsi fleksi
o pergerakan ini merupakan pergerakan yang berlawanan dengan pergerakan plantar fleksi
o bahagian tulang dan sendi yang terlibat adalah sama dengan pergerakan plantar fleksi


Pergerakan Inversi
o Tulang yang terlibat dalam pergerakan ini ialah tulang pada bahagian kaki termasuk tarsus, metatarsus dan phalanges
o Pergerakan ini melibatkan sendi di bahagian ankle


Pergerakan eversi
o Pergerakan ini merupakan pergerakan yang berlawanan dengan pergerakan inverse
o Tulang dan sendi yang terlibat adalah sama denga pergerakan invrsi