I was asked by one of Kakithoner about mountain biking (MTB). He was interested to racing in UTM homemade MTB race named Giant UTM MTB Quest on 8-10 April 2010. As an ex-MTB home champion for several races in UTM trails, I was seeing a challenge for me. Not a challenge as a 'race rivals' but as a trainer or sports science personnel.
I need a plan to transform this guy, from sub 40 minutes for 10km run, to be a mountain biker within timeline of eight weeks. As my reputation before, I made a transformation of 100meter sprinter to become Powerman Duathlon finisher (10km run-60km bike-10km run) back in 2005 within 6 months.
Multi sports athletes especially with non-cycling background are often criticised for their bike-handling skills, so he need to learn to ride on uneven mixed terrain and control the direction of the bike by moving a weight around can only be beneficial.
The secret is to start slow and build up. There's no need to go to the rock strewn slopes of some purpose built mountain-bike trail start right outside the door. Handling is a most important skills in mountain biking. Besides others basic skills he need to learn ultra fast and get on shape together with the bike.
As long as he got his stamina & able to put his heart race consistenly at 85-90% VO2Max, I'm really sure he can hammering the race trails as long as he managed to be on the bike all the way.
Wednesday, January 26, 2011
Tuesday, January 18, 2011
Langkawi Ironman Postponed To May
Here are the article answering the question faced by me before this. Finally Ironman Malaysia will be held this year on May.
KUALA LUMPUR, Jan 17 (Bernama) -- The 12th edition of Ironman Langkawi triathlon championship has been postponed to May, the organiser said, citing financial constraints.
The event's director, A. Chandrakumanan said he had requested that the World Triathlon Corporation (WTC) assist in the registration of athletes for the championship, which was to be held next month.
"I am aware that the postponement will affect the athletes' participation. I wouldn't want to disappoint those who are keen to take part, who have been asking me about this year's championship," he told Bernama.
The organiser, Ironman Malaysia Sdn Bhd, has asked for assistance from the Youth and Sports Ministry to help ease the financial burden in organising the event.
It takes RM3 million to organise the world-class championship.
The gruelling Ironman Langkawi involves 3.8km of swimming, 180.2km of cycling and 42km of running.
The Langkawi race is among the qualification rounds for the World Championship in Kona, Hawaii.
-- BERNAMA
Monday, January 17, 2011
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!
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!
Friday, January 7, 2011
Acara Tahunan BAM
Seakan menjadi acara tahunan BAM, di mana seawal tahun semenjak 2010 telah menyaksikan dua nama besar di dalam sukan badminton iaitu Datuk Misbun Sidek dan Rexy Mainaky melakukan sesuatu yang melibatkan badan badminton di Malaysia itu.
Jika kini rakyat Malaysia dikejutkan dengan perletakan jawatan Datuk Misbun Sidek sebagai jurulatih di BAM, berkuatkuasa awal Januari 2011, seharusnya harus sedar bahawa krisis BAM-jurulatih pernah berlaku seawal tahun 2010 yang melibatkan ketua jurulatih beregu negara Rexy Mainaky.
Rexy Mainaky & Park Joo Bong
Rakyat Malaysia juga seharusnya telah sedar bahawa sudah banyak drama yang dipertontonkan oleh BAM dalam mencari 'pasal' dengan jurulatih-jurulatih mereka. Antara nama yang pernah membawa gemilang kepada badminton negara seperti Morten Frost, Park Joo Bong, Indra Gunawan semuanya pernah ‘berpatah arang, berkerat rotan’ dengan BAM. Jurulatih-jurulatih ini meninggalkan BAM dengan alasan komitmen kepada keluarga. Walhal terdapat versi yang ditapis/yang tidak ditayangkan di dalam drama terbitan BAM. Memungkinkan terdapat skrip-skrip 'longkang' yang tidak sesuai dipersembahkan kepada khalayak yang rata-rata 'cetek pengetahuan pengurusan badan sukan peringkat kebangsaan'.
Sememangnya ramai rakyat Malaysia yang mengetahui, berbicara dan memspekulasikan isu-isu ini berkait rapat dengan metod pengurusan dan ketelusan pentadbiran BAM itu sendiri. Mereka berpendapat sukan telah dipolitikkan, sukan telah dikaburkan dengan kuasa kewangan, dan lain-lain pendapat yang cuma dibicarakan di kedai-kedai kopi.
Mengapalah diletakkan individu yang bukan ‘ahlinya’ untuk mentadbir dan menguruskan selok-belok sukan badminton negara. Sedangkan sukan inilah yang diharapkan bakal membawa pingat emas Sukan Olimpik negara pada 2012. Bidang sains dan teknologi sukan seharusnya lebih ditekankan dan diperkasakan penguasaanya bermula dari para atlet, barisan jurulatih malah barisan kepimpinan BAM. Bukan lagi menimbulkan pertelagahan berkaitan isu autoriti, politik, kewangan, disiplin dan lain-lain hal remeh-temeh. Mainkanlah watak dan tanggungjawab yang dipikul dengan berkesan, nescaya akan menjadi lagenda tersohor negara.
Sesungguhnya tanda-tanda kecil kiamat sudah terang lagi bersuluh banyak berlaku dalam hal-hal pentadbiran dan pengurusan sekecil-kecil organisasi, hinggalah kepada hal-hal pentadbiran kerajaan. Sesungguhnya, kebinasaan akan berlaku kepada umat/pengikut yang melantik ketuanya yang bukan daripada bidang yang diketuainya.
"Kiamat Sudah Dekat!"
Jika kini rakyat Malaysia dikejutkan dengan perletakan jawatan Datuk Misbun Sidek sebagai jurulatih di BAM, berkuatkuasa awal Januari 2011, seharusnya harus sedar bahawa krisis BAM-jurulatih pernah berlaku seawal tahun 2010 yang melibatkan ketua jurulatih beregu negara Rexy Mainaky.
Rexy Mainaky & Park Joo Bong
Rakyat Malaysia juga seharusnya telah sedar bahawa sudah banyak drama yang dipertontonkan oleh BAM dalam mencari 'pasal' dengan jurulatih-jurulatih mereka. Antara nama yang pernah membawa gemilang kepada badminton negara seperti Morten Frost, Park Joo Bong, Indra Gunawan semuanya pernah ‘berpatah arang, berkerat rotan’ dengan BAM. Jurulatih-jurulatih ini meninggalkan BAM dengan alasan komitmen kepada keluarga. Walhal terdapat versi yang ditapis/yang tidak ditayangkan di dalam drama terbitan BAM. Memungkinkan terdapat skrip-skrip 'longkang' yang tidak sesuai dipersembahkan kepada khalayak yang rata-rata 'cetek pengetahuan pengurusan badan sukan peringkat kebangsaan'.
Morten Frost & Indra Gunawan
Sememangnya ramai rakyat Malaysia yang mengetahui, berbicara dan memspekulasikan isu-isu ini berkait rapat dengan metod pengurusan dan ketelusan pentadbiran BAM itu sendiri. Mereka berpendapat sukan telah dipolitikkan, sukan telah dikaburkan dengan kuasa kewangan, dan lain-lain pendapat yang cuma dibicarakan di kedai-kedai kopi.
Mengapalah diletakkan individu yang bukan ‘ahlinya’ untuk mentadbir dan menguruskan selok-belok sukan badminton negara. Sedangkan sukan inilah yang diharapkan bakal membawa pingat emas Sukan Olimpik negara pada 2012. Bidang sains dan teknologi sukan seharusnya lebih ditekankan dan diperkasakan penguasaanya bermula dari para atlet, barisan jurulatih malah barisan kepimpinan BAM. Bukan lagi menimbulkan pertelagahan berkaitan isu autoriti, politik, kewangan, disiplin dan lain-lain hal remeh-temeh. Mainkanlah watak dan tanggungjawab yang dipikul dengan berkesan, nescaya akan menjadi lagenda tersohor negara.
Sesungguhnya tanda-tanda kecil kiamat sudah terang lagi bersuluh banyak berlaku dalam hal-hal pentadbiran dan pengurusan sekecil-kecil organisasi, hinggalah kepada hal-hal pentadbiran kerajaan. Sesungguhnya, kebinasaan akan berlaku kepada umat/pengikut yang melantik ketuanya yang bukan daripada bidang yang diketuainya.
"Kiamat Sudah Dekat!"
Wednesday, January 5, 2011
A Letter from Malaysian Recreational Cyclist
I impressed with the letter sent by Idris Mokhtar from Kuala Lumpur to New Straits Times with a great content from an avid cyclist perspective. Here I share with you to read his letter.
IDRIS MOKHTAR, Kuala Lumpur
letters@nst.com.my
"I AM an avid cyclist and have been one since childhood.
Now, in my mid-40s, I encourage my kids to take up cycling as a form of exercise as I deem bicycles are an amazing invention where, with just human power, you can cover considerable distances (compared with running) with ease while being "green" at the same time. It's a "zero carbon" footprint activity.
I feel proud seeing the magnificent headway made in the sport by Malaysians.
For instance, Mohd Azizulhasni Awang recently won a silver medal in the 2010 UCI Track Cycling World Championships in Denmark where he nearly defeated (that, too, he was apparently denied overtaking space) the venerable Chris Hoy (listed in Wikipedia as one of the most successful Olympic male cyclists of all time).
Then there is Anuar Manan's impressive performance in the recent 2010 Le Tour de Langkawi.
I would assume it is not easy to attain such achievements without much training, support and equipment from the relevant authorities and government bodies.
However, I believe we can achieve higher success rates by putting more concerted efforts.
One of the ways to achieve this is by reducing or abolishing import tax on bicycles and bicycle components.
A competitive cyclist has to have the right equipment to be on top of the game.
It is not surprising to find that the cost of high-end racing bicycles range from RM20,000 to RM 60,000 each.
Another way to improve the standard of competitive cycling in Malaysia is to ensure better road safety for cyclists by imposing higher fines against motorists found guilty of injuring a cyclist and having more cyclist-friendly roads and lanes.
In Amsterdam, I have seen "mini" traffic lights giving priority to cyclists.
The authorities should also provide secure bicycle parking areas in buildings and encourage more bicycle-related activities, not necessarily bicycle races, but such events as riding for charity.
There can be bicycle tours of cities and the authorities can organise night rides, which might even disrupt the activities of Mat Rempit.
The authorities should consider closing a stretch of road in the city on Sunday mornings for sports-related activities (as is done every Sunday on a major road in the middle of Jakarta) such as jogging and cycling as a way to reduce the amount of emissions and smog.
It would mean opening up our cities to "greener" activities.
I find it surprising that the government has not done much to improve the availability of "all-weather" velodromes because all the velodromes in this country do not have a roof and the tracks are exposed to the elements.
Building velodromes with a roof and lighting rods can make track- cycling more popular. It will also encourage all-day training, rain or shine, night or day. One would not have to cancel a track race when it rains.
Another cycling category that we can easily excel in is the BMX race event, but we need better facilities to groom potential BMX racers.
Most of the BMX tracks in this country are privately owned and are made of hard, unforgiving concrete, whereas the BMX races during the Olympics are held on purpose-built dirt tracks.
Perhaps it is not too late to start building one, with a roof and lights to groom future Olympic BMX racers.
I remember an interview given by the late South African national cyclist, Ryan Cox, winner of the 2005 Le Tour de Langkawi.
In the interview, given some time ago, he had said, "One of my dreams is to take part in the Le Tour de Langkawi".
If a young lad from a country thousands of kilometres away can dream of coming to Malaysia to participate in a bicycle race, imagine how many untapped potentials are right here in Malaysia dreaming of the same thing.
It's just a matter of setting a conducive environment to encourage a healthier and more competitive cycling lifestyle."
Perhaps, the super-duper superior parties will take a first step even a baby step to bring more wonderful dreams and the dreams that always become reality.
IDRIS MOKHTAR, Kuala Lumpur
letters@nst.com.my
"I AM an avid cyclist and have been one since childhood.
Now, in my mid-40s, I encourage my kids to take up cycling as a form of exercise as I deem bicycles are an amazing invention where, with just human power, you can cover considerable distances (compared with running) with ease while being "green" at the same time. It's a "zero carbon" footprint activity.
I feel proud seeing the magnificent headway made in the sport by Malaysians.
For instance, Mohd Azizulhasni Awang recently won a silver medal in the 2010 UCI Track Cycling World Championships in Denmark where he nearly defeated (that, too, he was apparently denied overtaking space) the venerable Chris Hoy (listed in Wikipedia as one of the most successful Olympic male cyclists of all time).
Then there is Anuar Manan's impressive performance in the recent 2010 Le Tour de Langkawi.
I would assume it is not easy to attain such achievements without much training, support and equipment from the relevant authorities and government bodies.
However, I believe we can achieve higher success rates by putting more concerted efforts.
One of the ways to achieve this is by reducing or abolishing import tax on bicycles and bicycle components.
A competitive cyclist has to have the right equipment to be on top of the game.
It is not surprising to find that the cost of high-end racing bicycles range from RM20,000 to RM 60,000 each.
Another way to improve the standard of competitive cycling in Malaysia is to ensure better road safety for cyclists by imposing higher fines against motorists found guilty of injuring a cyclist and having more cyclist-friendly roads and lanes.
In Amsterdam, I have seen "mini" traffic lights giving priority to cyclists.
The authorities should also provide secure bicycle parking areas in buildings and encourage more bicycle-related activities, not necessarily bicycle races, but such events as riding for charity.
There can be bicycle tours of cities and the authorities can organise night rides, which might even disrupt the activities of Mat Rempit.
The authorities should consider closing a stretch of road in the city on Sunday mornings for sports-related activities (as is done every Sunday on a major road in the middle of Jakarta) such as jogging and cycling as a way to reduce the amount of emissions and smog.
It would mean opening up our cities to "greener" activities.
I find it surprising that the government has not done much to improve the availability of "all-weather" velodromes because all the velodromes in this country do not have a roof and the tracks are exposed to the elements.
Building velodromes with a roof and lighting rods can make track- cycling more popular. It will also encourage all-day training, rain or shine, night or day. One would not have to cancel a track race when it rains.
Another cycling category that we can easily excel in is the BMX race event, but we need better facilities to groom potential BMX racers.
Most of the BMX tracks in this country are privately owned and are made of hard, unforgiving concrete, whereas the BMX races during the Olympics are held on purpose-built dirt tracks.
Perhaps it is not too late to start building one, with a roof and lights to groom future Olympic BMX racers.
I remember an interview given by the late South African national cyclist, Ryan Cox, winner of the 2005 Le Tour de Langkawi.
In the interview, given some time ago, he had said, "One of my dreams is to take part in the Le Tour de Langkawi".
If a young lad from a country thousands of kilometres away can dream of coming to Malaysia to participate in a bicycle race, imagine how many untapped potentials are right here in Malaysia dreaming of the same thing.
It's just a matter of setting a conducive environment to encourage a healthier and more competitive cycling lifestyle."
Perhaps, the super-duper superior parties will take a first step even a baby step to bring more wonderful dreams and the dreams that always become reality.
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