Fitness Adventure Challenge @ Mount Ledang 2012

It was an adventurous weekend I have together with my Fitness Class students. The program named Fitness Adventure Challenge @ Mount Ledang really tested the participants to the limit of their physical fitness, mental toughness & social interaction. The program just lasted only 39 hours after the kick start at UTM with 28 participants plus me as a coach.

We started to hike from the headquarters after guide's briefing at 2:30 pm and arrived at Kolam Gajah Campsite at 5:30 pm, two hours of 650m climb from the Gunung Ledang Lagenda Resort. We cooked dinners & rest at night to prepare the body for early morning hiking in the darkness to the summit of Ledang for sunrise watching.

At 2:30 am, the team started hiking in darkness and cold morning at 650m altitude. The challenges were really tough, we need to climb a steep inclination average at 65 degree climbing a rope on the steep rock face and climbing the stairs for tackling the cliff.

A cup of tea & kebab as celebration at the top of the Mount Ledang Summit

At 6:30 am, the team already at the summit of Mount Ledang (1276m) and celebrate their victory in conquering the challenges they met before. The low temperature and high wind really tested their physical ability to stand on the summit. The team took a rest & breakfast at the summit while waiting for our last person arrived.

After two hours rest in the clouds & coldness at the summit, at 8:30 am we hike down back to the Kolam Gajah Campsite. We descent to campsite via different route as we climbed to the summitand reached there before 11 am. Then, it was a rest at waterfall and cooking time for lunch. I take my bath and sunbath on the rock surface before give the girls a helping hand to fry 'ikan masin' and 'papadom'.

At 3:20 pm, we hiked down to headquarters and arrived at 5pm. Later we need to declared all the stuff we brought down must meet the quantity as we brought it up a day before. I love this practise because it teach the community especially Malaysian about consevation and responsibilities to the natures.

Finally at 10pm we already did our 'final examination' for this semester Fitness Co-Curricular activity within 39 hours. Congratulation to all my students & all participants because you guys already conquered the sixth most difficult summit to climb in Malaysia!

Reaching the Summit: Report of Sabah Outdoor and Adventure Trip (2)

In the windy and bone bitten cold at 2:00am, we already warm-up ourselves for climbing to the summit in the dark. I load myself with heavy supper, for an extra energy because I didn't bring so much snacks or tidbit for the next 5 hours journey up the summit and back to Laban Rata.

I walked steadily together with my gf, Faraied and Azizul leading our group up to first check point at Sayat-Sayat. At Sayat-Sayat Hut we need to report ourselves and there were phone booths by Telekom Malaysia at nearly 3500m above the sea level.

Then we reached the rock face where the border for vegetation ends. The slope was not too slick and we climb only guided by the rope in our visual. I managed to capture a photo in the dark and sometime I watched my back and saw a train of lights far away from us. I and my gf climb together while she was starting feel not comfortable with the content of the oxygen in the air. Inhale deeply and exhale deeply, right step for inhale, left step for exhale. It was a simple rule to follow.

At 5:30am, I and my gf reached the summit, Lows Peak, the highest point in South East Asia at 4095.2 meter above the sea level. At the summit only six of the group reached before 5:30am in the chilled darkness at -4 degree Celcius. This is my second time touching two boards up there! Then we celebrate with 'champagne' until we saw the sun rise!

Nearly one hour at the summit, we climb down together to Laban Rata for breakfast. It took around 2 hours journey down from the summit. I and my gf take my sweet time together with a photo shot and chatting. We arrived at Laban Rata at 8:00am, and I ate my nutritious breakfast and sleep!

At 10:30am, we check out and hiking down to Timpohon Gate, 6km down from Laban Rata. The rain can't stop anymore and I hike alone far back from the group. I took my time to save my knees (I already ran down to the gate last 2002) and to save my food from vomit out from the stomach! Also to avoid post hiking dizziness or post AMS (Altitude Mountain Sickness).

I was snap a photo on my journey and my mind already start thinking what are my plan after going back from Kinabalu. I arrived at the Timpohon Gate at 2:30pm, and need to waiting for our van for nearly 3hours in wet clothes, heavy rain pouring down and cold windy. I wrap myself with garbage bag, sat and chatting with group members.

We have a buffet 'lunch' at 5:00pm in the restaurant provided and check out from Kinabalu Headquaters at 6:00pm. Warm clothes already wrap my body and I feel so comfort and now we were headed to Kiulu River for the next adventure, white water rafting!

tbc..

**sorry there are no picture can upload until now, P license, slow and LEMBAB!**

Reaching The Summit: Report of Sabah Outdoor and Adventure Trip (1)

A week in Sabah was a moment that I waiting for last 3 months. My trip together with MARC Crewz of KTHO,UTM was wonderful and full of memories.

Early morning I already make a move from my house, have a breakfast and sat in UTM bus for 5 hour journey to KL then to KLIA. For the first time group photo taken at KLIA and also first time for my gf had flight experience and I carried 8.7kg 30liter haversack for a week outdoor trip. Our first day landed at Sabah Negeri Di Bawah Bayu, only overnight at air-conditioned house at Universiti Malaysia Sabah.

The next day, breakfast at nearby 'mamak restaurant' and shopping at Giant for tidbits and a bottle of 'champagne'. My plan is to have champagne session at the peak! At noon, we had 2 hours journey to Kinabalu Park by bus. Stop halfway at Nabalu a small town that offered spectacular panorama and souvenir stand to stole visitor's money. After take a scenic photo shot, we continued our way to Kinabalu Park. Later we settled our hiking needs (insurance, permit,
accomodation, guide, etc). After that we move to Mesilau Nature Resort but stopped for lunch (at 3pm) and 'visiting' cowboy town of Mesilau.

We reached Mesilau Nature Resort at 6pm nearly sunset. Checked in at nice house consist 3 rooms inside and have a steamboat dinner. Before the dinner the director of program gave his speech and after the dinner we have a group photograph. Later that night we have a 'ice breaking' session among us and some of us shared their hiking experiences. Same as me, I shared my 2002 Kinabalu Expedition with them together with my sports science knowledge and outdoor experience. Then we have a nice sleep inside heated room, the experience I only had during my trip to US and South Korea during winter.

Next morning we have heavy breakfast together, another group photo, streching and briefing by mountain guide. We hit Mesilau Trail (2km longer than famoust trail, Summit Trail from Timpohon Gate) at 9am and I, Faraied and Jiha reached T-Juntion at Summit Trail at 2pm. The guide said only three of us pass the 'exam'. Later we climb a stairs up to Laban Rata and arrived at 3:30pm. We checked-in and I have a shower! The temperature was 10-12 degree Celcius because the rain poured us since the second kilometer on Mesilau Trail. Later we take a nap, waited for a dinner at 6:30pm then we refuel our energy with the buffet there.

tbc..

Reaching the Summit: The Moment of Truth

Saturday 28 Nov 2009 will be the day that I and my gf counting for last three months. Our decision to join MARC of KHTO,UTM outdoor trip to Sabah for a week is the best decision and moment that we will have. We consider this trip as our year's end holiday and as part of our off season activities.

We have finalized our equipments and attires this evening and tonight we will busying our self to make sure all the things packed neatly in our haversacks (but I manage my things inside 30 liter Karrimor backpack).

attires and footwears

the things inside my backpack

Our trip will attempting to climb Low's Peak on Tuesday early morning (3 am) in the darkness of Kinabalu National Park. Surely feel freezing and chilled at the top. Furthermore the wet season will be sure raining during the late of the day. I'm now surprising enough because I already experienced to be at Low's Peak on 2002. I'm sure that experience can be share with other members of expedition team.

Hopefully our trip will be going as planned and pray for our success and safety during our outdoor trip. As day after day, we were slowly and gently make our steps reaching the summit!

Reaching The Summit: Columbia Men's Coretek WP Hiking Boot (New Footwear)

Head off into the wilderness, the Columbia Sportswear® Coretek™ WP men's Hiking Boot provides the confidence you need to reach your destination. It's crafted using a waterproof suede and mesh upper that delivers exceptional protection, durability and breathability for soggy trails. The non-marking Omni-Grip® outsole combines maximum traction and durability for a variety of rough terrain.

• Material: Upper: Suede/Mesh is lightweight and comfortable
• Lacing System:Ghillie Lacing Ghillie provides a secure and custom fit
• Midsole Material: Compression-Molded EVA is heated, reducing the density, for a lighter weight
• Outsole:Omni-Grip® Rubber Compound is non-marking with multi-directional lug tread pattern for traction
• Weight: 17 oz. / 485 g. (sz 7, 1/2 pr.)

This shoes hopefully I can use it until it will say "I quit".

Reaching The Summit: Packing the Backpack

Nearly one week from now I will fly to Sabah and have an adventure outing on the end of this month. Just one week need to forget about electronic or ICT stuff, and become closer to the nature.

It was a long time I didn't put myself into the beautiful of flora and fauna. Last time I was outing with my students to National Park in Pahang in April 2008 for education purpose. We spent 4 days 3 nights together.

Next weekend will my first outdoor and adventure trip for this year. Thanks to MARC UTM for accepting me to join their group for this expedition. This will be my second time to Sabah, and second time to attempt climbing Mount Kinabalu, the highest peak in South-East Asia. This time we will hike up using Mesilau Trail and hike down follow more popular trail to Timpohon Gate at Kinabalu Park Headquaters.

Another experiment I trying to do is to have lightweight backpacking style for a week to Sabah. Earlier during my age when started to involve in outdoor activities, I love to load many items either it for personal use or group use including attire, foods and equipments (at one time I have carried rock climbing equipments). My haversack must be minimum 75 litre and weight around 15-20kg for more than 4 days hiking.

But during 2001, I carried 22 litre backpack for cycling around Peninsular of Malaysia for 18 days by mountain bike. You can imagine how I manage my stuff. Plus in 2002 I already carried the same bag for hiking trip for 3 days. So why not this time for a week I just carry 30 litre backpack.

The main challenge is, the attire that needs to put inside the back. The most huge space eater is the weatherproof jacket. Secondly the sleeping bag, an extra clothing for under 5 degree Celcius condition and maybe some foods (for hiking along the trails at Kinabalu). Until now I didn't have a time to packing my stuff according to the list I made for lightweight backpacking. Maybe the exact figure can be sort out thoroughly after I did it.

So that’s the plan until now, lightweight backpacking is my concern for this Borneo trip!

Reaching the Summit: Preparing for High Altitudes - Altitude Acclimatizing

Hiking sometimes can be fun and relaxing your mind from daily stress. But if you attempt to climbing or hiking the summit more than 2000 meters above sea level, an extra knowledge and training must be search and done. In making sure that every body didn't facing a problem on their way to reaching the summit.

Preparing for High Altitudes-Altitude Acclimatizing Hiking often involves climbing hills and mountains. For some people, this hobby might go as far as crossing over to full scale Mountaineering. As you increase the altitudes that you reach in your hiking adventures, you will want to take the higher altitudes into account and be aware of the possible risks.

In higher altitudes, the oxygen level of the air is lower, making your body work less efficiently. These are some important facts on Higher Altitude Hiking:

• People can feel the effects of higher altitudes as low as 2000 meters above sea level.
• People differ in their tolerance for high altitude conditions and how their bodies react to the changes in air pressure and oxygen level.
• There is no relationship between your overall physical fitness level and your tolerance to high altitudes. Furthermore, an improved fitness level might cause you to push harder and over exert your body which is one of the main causes of AMS (Acute Mountain Sickness).

Acclimatizing to High Altitudes

Acclimatizing to higher altitudes and the need to do so differs per person and you will learn what your body needs by experience. If you have no experience with high altitudes then take extra precautions. If you do not encounter any problems then you can try a shorter and/or more intense acclimatization process. Here are the basic rules on Acclimatizing to Higher Altitudes:

• Start at lower altitudes and walk steadily and slowly to higher altitudes. The acclimatization proces takes at least a few days.
• If you need to drive or fly directly to altitudes higher than 3000 meters, take at least a period of 24 hours of rest before you start your steady ascent and acclimatization.

Reaching the Summit: Low-Altitude Training for High-Altitude Climbing

How to acclimatize and have ability to hiking at high altitude? The highest summit in UTM is Balai Cerapan, in Johor Bahru is Gunung Pulai, in Johor is Gunung Ledang and in G7 is Gunung Tahan. Plus the training must do regularly. Can we climb Tahan regularly? No time and budget!

So I wrote here to explain how we can acclimatize with high altitude condition and it can be done daily, as a preparation to conquer Kinabalu Summit soon.

Altitude and Performance
Recently, as climbing gyms have boomed, more and more climbers from low elevation areas, are seeking higher grounds and traveling to much higher elevations to climb. Mountains like Kinabalu (4101 meters) are at altitudes where the oxygen pressure is low enough to limit aerobic performance, which is necessary in climbing. Training methods and the problems associated with this type of altitude are of great importance for climbers in these areas because they have to train at such low elevations. Fortunately, there are ways to prepare for this type of excursion in order to maximize performance, limit the danger of high altitude disorders and sicknesses, and increase the enjoyment of the climb.

One's aerobic performance can best be measured in terms of his or her VO2 max--the maximum amount of oxygen that one's body can consume. The amount of oxygen consumed by your body is directly proportional to the amount of work or exercise your body is performing. For example, walking up a mountain at a certain speed requires a certain amount of oxygen. Increasing the speed of walking requires even more oxygen. When you are walking or running as fast and as hard as you can, you are likely consuming the maximum amount of oxygen that is possible for your body, i.e., your VO2 max. The higher a person's VO2 max, the harder or more intense they can work. Conversely, altitude lowers a person's VO2 max which then lowers work capacity.

The problem of oxygen consumption is compounded at altitude because of the reduced pressure of oxygen. Walking up main dome on a 30 degree slope at 3 mi/hr with a 40 pound pack is easier than walking up to the summit of Mount Rainier on a 30 degree slope at 3 mi/hr with a 40 pound pack. You are doing the same amount of work, but since your body's ability to deliver oxygen to the working muscles at altitude is lower than at sea level, you are working closer to your maximum capacity.

Training
This is where training comes in. Everybody is born with the ability to reach a certain VO2 max. One person may be able to reach a certain VO2 max but another person, no matter how hard they train, will never be able to reach a comparable VO2 max. If you are genetically able to reach a certain VO2 max, and you don't train, your VO2 max is not as high as it can be. Proper training, directed at increasing your VO2 max, makes it is easier to climb and you can climb harder.

Let's look at training for this incredible trip that you have been saving for. The best type of training is highly aerobic activities like running and cycling. You need to start out slow and short if you have not trained before. Eventually work your way up to doing one of these exercises 3-5 days a week for 30min to an hour at 70-85% of your maximum heart rate. Your maximum heart rate can be estimated by subtracting your age from 220. For example, a 24 year old person will have a maximum heart rate of 196 beats per minute (220-age) and 70-85% of this is 137-167 beats per minute. While doing this aerobic type of exercise you can throw in one minute intervals of higher intensity in order to push your limits. Also, you can supplement this exercise with your regular weight and climbing workouts.

Another good training technique is to, at least one day a week, do an exercise that resembles what you will encounter while climbing. This can include hiking, or running stairs with your pack on. When training for a climb, my regular weekly work out consists of running 3 days, lifting weights 1 day, running stairs 1 day, sport climbing 1 day, and resting on the last one. Generally you should allow a minimum of three months in order to get the most out of your training, but even longer if possible. All of the normal dietary and hydration concerns are the same as with any training program.