Innopitch 2012 by UTM Innovation & Commercialization Centre

I was received an email for those who've been trained by SRI International to compete in the competition named Innopitch 2012 organized by UTM Innovation & Commercialization Centre. The competitors will presenting their product within 5 minutes followed by Q&A session for 10 minutes.

Despite being an avid duathlete & adventure racers (beginner actually in AR), I also will take this challenge and show my best of presentation.

As Adventure Racer

As Team Presenter

Here is the email received by ICC Deputy Director.

=======================

Dear all UTM SRI participants,

You are cordially invited to join an elevator pitch competition called InnoPitch 2012 organized by Innovation And Commercialisation Centre (ICC), UTM. Please also forward this invitation to your research members who have interest in giving a try to develop and present an elevator pitch for their own product / research through this competition. Participation is individually...

This competition intends to nurture all UTM staff to develop entrepreneurial mindset towards achieving SUCCESS in their product commercialisation aspects. InnoPitch 2012 competition will require participants to include the NABC Scheme in their Value Proposition presentation. UTM staff who have ideas, market ready inventions, or even solutions to any problems occurring in their surrounding areas are invited to join this competition via online application which can be accessed from www.icc.utm.my/innopitch. Each participation is important to us...

Please call the secretariat for any inquiries: 07-5591584 / 0197769000 (Azlin) or email via azlin@icc.utm.my

Your kind effort and time spent is highly appreciated and I thank you in advance for that..

Best and warmest regards,


Arham Abdullah (Assoc. Prof. Dr.)
Deputy Director (Innovation)
Innovation and Commercialization Centre, Industry Centre, Technovation Park, Universiti Teknologi Malaysia (UTM)
81310 Johor Bahru, Johor, Malaysia

Recovered from Early Ramadhan Illness

A sore throat and high fever prevent me from doing a work at office for three days. The day before I rest at home, I need to attend a meeting in the morning and during the evening, I couldn't stand with the symptom arose.

I just rest at home besides doing an 'urgent assignment' from home.

Two days, a boring came through to my emotional. Thus, took a two consecutive night outings and drinks with friend and my gf. Finally, I drank a virgin coconut water and I got a fantastic results after while. My body temperature decreased and I can enjoyed my weekend with my gf on Saturday and Jelajah Amal Ramadhan for the whole Sunday.

As a bottom line, high fever, sore throat and nose problem I could say it were related with high ambient temperature & humidity during this Ramadhan. Stay well hydrated (after iftar) and stay under the shade (during a day) could prevent you from getting dehydrated and increased core body temperature.

Malakoff-UTM Duathlon Clinic 2012: Report

What a humble & compact clinic!

There were 20 plus of participants came for inaugural Malakoff-UTM Duathlon Clinic 2012 which has been held in Sports Innovation & Technology Centre in Universiti Teknologi Malaysia, Johor Bahru Campus.

The clinic starts at 9 am with opening introduction by Mrs Aini Zahariah Zakaria, Malakoff Corporate Affair & External Relations Officer. She told the members of the floor about Malakoff Community Service Incentives for Malakof University Duathlon Series in May.

Followed by Introduction to Duathlon and the interesting topic of the day Sports Science Aspect in Duathlon by Mr Mohd Ibrahim Haji Azman a.k.a (MrBlacko), Powerman Malaysia Finisher since 2003. The participants seems electrifying with the input and fresh knowledge about the excitement to become future duathlete.

Ungku Azhar, International Triathlon Union Level 2 Coach, given his talk about skills & technical aspect in duathlon. Followed by Mahdhir "Dale" Mohd, President of Johor Triathlon Association boosted participants psychology with his motivation talk!

After indoor session, the participants exposed with practical session lead by Ungku Azhar, Dale & MrBlacko. The session need participants to learn the running skills& posture for distance run, cycling posture, braking at high speed without skidding, entering & exit the transition area, how to make a U-Turn, maneuvering bike inside transition area, bike mounting & dismounting (gliding & flying) and exciting part was who will be the fastest wearing the helmet.

Later, the participants need to do the simulation of run-bike-run simultaneously under the hot & shiny sunshine at 1pm. The clinic closed by Prof Dr Abdul Hafidz Omar, Director of UTM Sports Innovation & Technology Centre and the group photo as to complete the event.

Thanks you to event main & title sponsor Malakoff Corporation Berhad, Sports Innovation & Technology Centre, Universiti Teknologi Malaysia, Johor Triathlon Association, Kakithon Multi-sports Club and Mentor Training. Perhaps in the future there were another duathlon clinic will be organized!

The day before

Mrs Aini from Malakoff given her speech

Mr Blacko, Powerman Finisher since 2003 in the house!

Ungku Azhar, ITU Level 2 Coach in the house!

Dale, President of Johor Triathlon Association in the house

The event & the venue

The participants

Practical session

Practical session

Duathlon simulation: Run

Duathlon simulation: Bike

Tired but happy faces during Closing Ceremony

Prof Dr Hafidz (blue shirt), Director of UTM Sports Innovation & Technology Centre  in the house!

Power of Walk

Walking can promote weight loss, and it is often quite easy to maintain a walking program, especially since the cost is minor, and a walk can begin as soon as one steps outside one’s door. The amount one loses depends upon metabolism, consumption of calories and the type of walking. A ten minute walk daily will not likely result in much weight loss. Walking an hour, five days a week, at a pace of about 3-6 kph can, however, burn quite a few calories.

If you don’t plan to change your diet, walking may still allow one to lose weight. Studies usually find that a combination of reduced calories and walking are most effective in promoting weight loss. Walking alone may still provide some weight loss benefits, particularly if your calorie consumption is not overly high to begin with. If you add calories to your diet because you are walking, you may not see weight loss benefits.

Walking at 3 kph, a relatively slow pace, burns about 30 calories per 10 minutes. In 30 minutes the benefits increase and the average person burns about 90 calories. Walking at least thirty minutes is considered better than taking three ten minute walks a day because greater time spent walking means elevating one’s heart rate. As one’s heart rate increases, more calories are consumed.

Picking up the pace and walking about 4.5 kph almost doubles the benefits of a half hour walk. One burns about 125 calories in a thirty-minute period. As one gets more comfortable walking at slower paces, one can begin to burn even more calories by including a few minutes of extra fast walking to increase heart rate. When one can walk 1.6 km (4 x 400m track) in 15 minutes, one burns about 370 calories in an hour.

Walking more quickly and for longer time periods also contributes to greater calorie burning abilities for the rest of the day. Any type of cardiovascular exercise that gets the heart pumping at maximum heart rate for your age and health means the body treats calories differently for the rest of the day. Generally, even if one is sedentary after a walk, one burns calories at a higher rate.

Most fitness experts and I also recommend beginning a walking program slowly, and further, most say it helps to use a pedometer to measure speed and distance. The first week, the only goal is to walk thirty minutes a day, five days a week, at a comfortable speed. Week two should include a minute of fast walking each day in one’s thirty-minute workout. Week three should include two minutes of fast walking or jogging. One continues week by week to build ability to walk very quickly to increase calorie burn. As fitness increases, one can also increase time of walks, with an ideal goal of one hour of walking, five days a week.

easy & comfortable

30 minute per session, five session per week

Keep it fun for your client!

Don't forget to stretching first!

Even without diet changes, walking is likely to result in some weight loss, particularly when one walks regularly. At the very least, regular walking is likely to help one not gain any weight. For best results, it helps to reduce calories as well as increasing activity through walking.

p/s: The red shirt guy in this photo named Iqbal Tariq. He start his lose weight with me since the first week of 2012. Until now (his 11th week) he lose 10 kilos! Congratulation to him! You want this result applicable to you? Owh please ask me how..

ISN LECTURE SERIES 2/2012

Below is the information about National Sports Institute of Malaysia (ISN) Lecture Series. They can manage to organize two lectures series within a month. Salute to them.

Bridging the gap between Sports Coaching and Sports Science
Title: ISN LECTURE SERIES 2/2012
Number: 2/12
Status: Not exceeded
Begin: Wednesday, February 22, 2012 at 08:00AM
End: Wednesday, February 22, 2012 at 05:15PM
Location: PERDANA HALL, ISN BUKIT JALIL
Bookable: 245
SPEAKERS


i. Dr. Kieron Rooney, University of Sydney, Australia
ii. Dr. Patricia Ruell, University of Sydney, Australia
iii. A/P Martin Thompson, University of Sydney, Australia
iv. Ms. Ler Hui Yin, Tunku Abdul Rahman (TAR) College / University of Sydney, Australia


SCHEDULE


08:15 am Registration
09:00 am Welcoming Speech
09:15 am Cracking the Genetic Code, Are There Genetic Limitations to
Performance?
by Dr. Kieron Rooney
10:15 am Morning Break
10:30 am Dietary Supplements and Sports Performance:
Effect of caffeine, bicarbonate and bovine colostrum
by Dr. Patricia Ruell
11:30 am Strategies for Maximizing Sports Performance in the Heat
by A/P Martin Thompson
12:30 noon Effect of Diuretic-Induced Dehydration on Prolonged Exercise Performance in Hot and Cool Climatic Conditions
by Ms. Ler Hui Yin
01:30 pm Lunch Break
02:00 pm Substrates and Bi-Products, Metabolic Factors Regulating Fuel Utilization During Exercise
by Dr. Kieron Rooney
03:00 pm Prevention of Heat Stroke – Can Heat Shock Proteins Help?
by Dr. Patricia Ruell
04:00 pm Afternoon Break
04:15 pm Quantification of the Training Load – A Challenge for Sports Coaches and Sports Scientists
by A/P Martin Thompson
05:15 pm End
FAQ


Who can participate?
• Everyone in the sports field, i.e. sports scientists / officers / practitioners / physicians, academicians, administrators, students, coaches, athletes


How do I register?
• Do register online at www.isn.gov.my NOW


How much do I have to pay?
• Payment not required.


When is the closing date?
• Before/on 20 February 2012.

ISN Lecture Series is Back!

I love it so much when Institut Sukan Negara (National Sports Institute) organizing a Lecture Series to share latest findings & knowledge to sports enthusiast & practitioner nation wide. This effort is part of community contribution by ISN to Malaysian. So don't miss it or turn down your staff inquiry to go there. Below is the describtion about the ISN Lecture Series 1/2012 Integrating Sports Science into Preparation Towards London 2012: The Malaysian Cycling High Performance Team Approach

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

Cardiovascular Responses to Fluid Replacement During Endurance Race

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

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

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

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

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

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

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

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

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

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

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

Skip Our Breakfast: The Routine vs The Science

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

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

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

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

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

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

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

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

Could we have been wrong all along?

That’s what recent studies are saying.

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

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

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

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

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

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

Being a Good Coach

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

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

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

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

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

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

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

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

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

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

The Race Boy Sponsored by Skins

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

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

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


A400 Men's Compression Sleeves

Detailed description

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

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

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

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

Technology

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

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

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

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

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

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

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

Get in Shape after Ankle Sprain Injury

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

Limit Immobilization
Immobilization can cause significant problems after ankle sprains. Patients will feel better if placed in cast or a walking boot, but this can lead to a stiff ankle, delay rehab, and make their ankle prone to re-injury, if the immobilization is carried on for too long.

Injured ankle ligaments will form scar tissue while healing. This scar tissue is tighter, and less organized when patients have their joint completely immobilized. The ligaments heal with tissue that is the appropriate length and of better quality when ankle movement is initiated earlier. When the ligaments scar excessively, normal movements can become painful, and the ankle can be prone to re-injury.

Even if walking is painful out of a boot, patients should remove the boot several times a day to work on mobility exercises. These simple exercises and stretches can help the ligaments heal properly.

Range of Motion Exercises
Some simple exercises can help maintain ankle motion, and stretch the injured ligaments in the ankle joint.

Achilles stretches
Stretching the Achilles tendon can easily be started soon after sustaining an ankle sprain. While seated or lying down, take a towel and loop it around your toes. Pull the ends of the towel, pulling your toes upwards, and feel the stretch in the back of the ankle. Perform this 3-4 times a day for several minutes.

Alphabet writing
While seated or lying down, write the alphabet in the air with your toes. Make the letters as big as possible. Get creative by trying all uppercase, then lower case, then cursive, etc...

Strength Exercises
The next step in recovery from ankle sprains is strengthening the muscles that surround the ankle joint. By strengthening these muscles, you can help support the ankle joint, and help prevent further injury. Some exercises to perform after an ankle sprain include:

Toe raises
Stand on a stair or ledge with your heel over the edge. Stand up on your tip toes, then in a controlled manner, let the heel rest down. Repeat 10-20 times (each foot), 4 times a day.

Heel and Toe Walking
Walk on your toes for one minute, then on your heels for one minute. Alternate walking on your heel and toes, and work up in time to a total of 10 minutes, repeating 4 times each day.

Proprioceptive Training
Proprioception is the ability of your body to provide feedback to the brain. After an ankle sprain, the proprioception of the joint can be damaged, leading to problems controlling ankle movements.

The best way to simulate proprioceptive retraining, as well as work on range of motion and strength, is with a wobble board. Read on for information about how a wobble board can help with your rehab from an ankle sprain.

Activity-Specific Training
Activity specific exercises may include simply walking or jogging, or may be more intense for athletes who participate in basketball, soccer, or other sports. The key, no matter what level recreational or competitive athlete you may be, is to progress slowly. Begin at very low intensity, and very low duration of activity, and slowly work up--never suddenly increase either the intensity or duration of your activity.

Here is a sample progression

Jogging
Begin at 50% intensity. Jog 100 yards, walk 100 yards. Repeat 4 times. Increase intensity and duration over 2-3 weeks

Figure of Eights
Jog in a figure-of-8 pattern around cones. Begin with the cones near each other. Each day, spread out the cones and increase the speed.

Box Runs
Make a box of cones. Jog forward the first side, side shuttle to the right, run backwards, then side shuttle to the left. Again, increase the size of the box and the speed of the running each day.

Once these activities can be done at full speed with no pain, patients can resume their sport. More sport specific exercises can be given to you by a coach or trainer if needed.


The most important is the initiative to back to normal as fast as your physiology can. The mental toughness and self discipline will drive you right!

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.

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.

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.

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.

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.."