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!

AR: Team Dynamics

I was in excitement when I will do three adventures during my next three months. This weekend I will do my ultralight weight two days hiking in Mount Ledang Outdoor Fitness Challenge. Early Jun and July there are Putrajaya Urban Adventure Challenge (one day race) and 7th Perak Columbia Iron Bound Challenge  (two stages race) respectively. 

As a rule of thumb you should have team mates that are both physically and mentally compatible. Physically compatible means you are have about the same physical capabilities. If you are a strong runner and a weak biker, then you will want team-mates that are similar. The results of picking team-mates that don't match your abilities is a frustration, when you want to run and your team-mate must walk. There are ways to overcome this, towing is common and there are chances to rest your team-mates, like when you are paddling. 

Mental compatibility is also important, if a person drives you crazy when you are not racing, they are only going to be worse when you are racing. It is never a good idea to push this issue and have them find out how you feel when you are in the stress of a race. Thus, there are usually lots of chances to find races that work well with you.

The Elements in AR

In June 2012

In July 2012

One of the major reasons teams don't do as well in a multi-day race as they hope is poor team dynamics. The longer your race is, the more important this intangible piece of the puzzle becomes. This doesn't mean you don't have to worry about who your teammates are in a Eco-Challenge race because certain teams blow up in that race too.

Races are physically demanding and mentally stressful. But you are never quite sure as to how someone will handle the ups and downs of a race. Physical exertion combined with sleep deprivation can cause peculiar behavior, even from people who you've known for a long time. 

The best that you could shoot for is to make sure you did your homework and everyone has a clear idea of where each teammate stands. Just having taken the time to focus on these issues will put you way ahead of the other teams and also give you a better chance of having a great race experience.

Selection criteria for your team mate: 

• Selecting the right teammates will be the second most important factor to having a fun and successful race
• The most important characteristics of a good teammate and adventure racer are the following: similar race goals, ability to train correctly on their own, a real team player, no attitude/ego, can handle adversity, good fitness/athletic skill base, has equipment (or is willing to spend money on it) and, most importantly, fun to be with
• Discuss with your teammates all potential race situations (willingness to suffer, reaction to DQ, reaction to not reaching pre-race goal, dealing with a lame teammate, dealing with a screwed up race organization, etc.) to make sure you are in agreement as to how the team will deal with each
• If possible, find an experienced racer to do your first race with
• First place to look for potential teammates is your current circle of active buddies
• Another good place to look is the Internet - there are many sites that have team-finder applications
• You can also go to a race and get to know people who live in your area - most of them will always appreciate a training buddy or future teammate
• When you find someone, commit to common goal - a race - and stay in touch
• Train with that person as often as possible before the race; no one wants surprises

As a bottom line, there is no science as to choosing your teammates, just common sense, lots of communication and tackling the issue earlier rather than an hour before a five day race. Plus I will race with my own girlfriend!

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!

Malakoff University Duathlon Series 2012 is Back!

Come join us and Do the DU!Malakoff University Duathlon Series 2012

Never tried a multi-sport event before? Want to try a sprint distance duathlon? Or participate together with your friends?
This is the event for you. The Malakoff University Duathlon Series (MUDS), a run-bike-run event in a DU-able distance.

The format? Run a short distance, pick up your bike, ride it for a short distance, drop off your bike, then get back on the same run course and run to the finish line.
Short, simple and sweet - that's the attraction of the MUDS. If you want to find out more, you can drop us an email or give us a call.

For more event details, click here.

To sign up online, click here.

Book these dates in your calendar:

• MUDS 1 : 12th May 2012 (Saturday) : UNIVERSITI MALAYA (UM)

• MUDS 2 : 19th May 2012 (Saturday) : UNIVERSITI PUTRA MALAYSIA (UPM)

• MUDS 3 : 26th May 2012 (Saturday) : UNIVERSITI PERTAHANAN NASIONAL MALAYSIA (UPNM)

For more information about each race, click on the "Race Information" link on the main menu.

Come join us for some fun in the sun

**the exact email I received from organizer!**

Malakoff-UTM Duathlon Clinic 2012

Proudly to announce an inaugural Malakoff-UTM Duathlon Clinic 2012 will be organized by UTM Sports Innovation & Technology Centre, in collaboration with Johor Triathlon Association and Mentor Training. Also Malakoff Corporation Berhad as a title sponsor for this event.

This event purposely:

• To prepare university student to compete in Malakoff University Duathlon Series 2012 (MUDS 2012)
• To introduce & expose university student with knowledge, skills and sports science aspect in duathlon race
• To find university  representatives during Malakoff University Duathlon Series 2012 (MUDS 2012)

Details of this event as below:

Date: 28 April 2012
Time: 8:30 am to 2:00pm
Venue: Sports Innovation & Technology Centre, UTM Stadium
Fee: FREE! (for university students)
No of Participants: 40 persons only


Contents of this event:

• Introduction to Duathlon (Class)
• Sports Science Approach in Duathlon (Class)
• Running Aspect in Duathlon (Tutorial & Practical)
• Cycling Aspect in Duathlon (Tutorial & Practical)
• Transition Skills & Practice
• Duathlon Race Simulation

Who will coaching & assist you?

• Powerman Finisher since 2003, 
• Ironman Finishers, 
• Malakoff Malaysian Duathlon Series Contenders,
• Malakoff University Duathlon Series Contenders
• Sports Science Practitioners,
• International Triathlon Union Level 2 Coach (only two coaches in Malaysia)

Posing before the DU..

Run the DU..

Cycle the DU..

Crossing the DU finish line

Another pose after DU..

You will get:

• Free packed meals (tea break & lunch)
• Certificate
• Drinks (mineral & isotonic)
• T-shirt
• File & notes

Bring together your:

• running shoe
• bicycle (any type of bicycles)
• bike helmet (if any)
• sports towel/hand towel
• smile
• sporting spirit

So that, mark this event into your schedule, and don't miss to attend this event!

For early registration, please email me your full name, ic no, university name and matric card no. to:

miha5123@gmail.com 

Hurry up the number of registered participants is still increasing!