Building Fitness

Everyone of us always wonder how some people could have good fitness to participate in those long distance and beyond our reach events..these kind of people are dedicated and know what to expect in whatever they are doing..it is not an easy job to complete such long distance route with such a good fitness..in building the muscle endurance whilst preparing very strong physical and mental, we must know our capability and learn about our own body..in order to train our body to reach the limit and become stronger, me must apply the best approach during the transition..here are some tips that i have applied to myself and somehow it works..just to share some of the ideas and u can choose either it suits u or not..

1. Clear your mindset that u can overcome any challenge..prepare for big changes in your life and try to expect a little development from time to time..

2. In managing your training, i advise u to have a monthly log book to monitor your progress and achievement..this is vital since u are trying to break the daily habit and move forward..by having training log, u can plan your training session and resting time. when u see the improvement in timing and mileage it will boost your spirit to do better..u can include any type of sport/drill u like in the book such as running, cycling, swimming, skipping, steps training and many more..depends on your interest..try to alternate the session with one another in training your muscles to react in different situations..it will make your muscles become flexible and stronger..

3. Try to set certain target in every session..for example, plan a running session for an hour and bother the distance..later u will find that the distance become farther in time with an hour time setup..

4. Reward yourself when u successfully achieve certain target u had set in the beginning..reward can be anything from treating yourself with good meal or buying new sport apparels to having a quality rest..

5. Find training buddy(s) to train together and exchange ideas on how to improve your strength and fitness..having training buddies somehow can measure your capability and become catalyst if your performance is not in average level..u will try to get better and better..

6. Enjoy your activities..u will find the freedom and tranquility through your sessions..to the extend that your feel incomplete if your body does not sweat..if u know what i mean..hehe

These are a few of my methods during my early stage of building fitness..sometimes i felt inferior to my training buddies because i could not level their fitness and i did many secret trainings before i join them back and satisfied with my improvement..so u can make a different to your lifestyle if u want to..lets live a healthy life

Kuantan Century Ride 160

As every year's event, Century Ride is common to all cyclists in Malaysia..the awaited event that challenge the riders' endurance and strength in 160km route..me, Kepet and Panglima participated in this event as one of our main agenda for this year besides triathlon and running..since Ipin and Kicuk just came back from alpine technical course in New Zealand, they couldn't join us there..

The fee was RM100 including event cycling jersey and medal for finishers..this was the first time to Kuantan as the host of the ride and organizing team is also a fresh one..before this century ride is held in Ipoh annually and Kuantan just want to become another spot for this kind of cycling event..we took off from Kuala Lumpur to Kuantan on Saturday morning and reached there by 6pm..we stayed in D'Sireh Homestay somewhere in Kg. Isap Perdana 3, three kilometers away from starting point at Padang Kemunting (Padang MPK1). 

the route

official event jersey sponsored by KotaSAS

The night before the race, we enjoyed eating seafood at Ana Ikan Bakar Petai at Tanjung Lumpur as other riders were carbo-loading at welcoming dinner held by the organizers near the MB house..the food are awesome and went back to the house to prepare for tomorrow race..race started at 7.30am and we arrived at the starting point 10 minutes before the flag off..we were at the back since we were late and rode easy to KM5..when the intensity became higher we tried to chase the crowd and manage to be in the middle group..King of Mountain (KOM) stage is at KM32 and the climb was not easy but in one shot attack..

Starting point - muka happy je...

We reached our very first water station and had bananas+red bulls..then we continued the ride till we met a group called Arza Team from Singapore..they rode in very intensive pace and i decided to follow the group..most of them are British but stayed in Singapore..very organized and strong somehow..they allowed me to join them and we tried to work together..i couldn't imagine how i could follow them with 40kph speed for about 20 to 30 kms..following their back is like riding the roller coaster..enjoyed but not tiring..their main target was to chase the peloton and lead the way to finish line..but because we started a bit too late, peloton was out of reach..so they just want to maintain the speed and finish as fast as we can..we stopped at a few water station to refresh the energy..with the cute and beauty volunteers were waiting for us at the station it boosted the energy even higher..

somewhere at KM40
(picture by Shahrul Azman)

first water station at KM50
(picture by Shahrul Azman)

After pulling the group alternately, i was shocked that we've reached 110km mark and another 50km to go..we passed by Pekan and the suffer started at KM130..since many riders have pulled out from the group, only 7 of us left to do the pull..the energy was drained out along with hot weather made the pace became slower and slower..during the ride at Tanjung Sepat, 20km from finishing line, the wind was strong we had to pull harder in order to maintain 30kph pace..but it wouldn't last so long and the team stopped at the last water station, at KM145..since the day was so hot, so i decided to continue paddling on my own..cycling along was a lot harder than in group..when i saw the Tanjung Lumpur's bridge then i was highly motivated because i knew it was not far away..i paddled faster till my calf got cramped but i just ignored it..it was too close to line..finally i reached the line and clocked 5 hours 27 minutes for 160km..very happy with my performance but not enough..Alhamdulillah

Panglima arrived an hour later and Kepet few minutes later..overall, the route was harder than Ipoh and when u ask about wind at Tanjung Sepat, everybody will tell, HELL..hehehe indeed Kuantan gave us a good memory to be remembered and congratulation to the organizers for KCR160 even this is the their first time organizing such a big event..looking forward for next year and Ipoh Century Ride 2012 will be our next destination..

the finisher medal

Before heading back to KL, we stopped at Gerai Pak Soh somewhere in Tanjung Lumpur to have the delicious 'sata' and Murtabak Mengkasar nearby UiTM Kuantan campus..KCR160, till we meet again!!

Sata Pak Soh

Murtabak Mengkasar

P/S: pictures can be viewed at http://www.flickr.com/photos/2121studio/7023555275/in/pool-1884107@N24/ - i'm crossing the finishing line

BIG THANX to KCR160 photography team for the best shots!!

Very Unfortunate Event

On 18 March 2012, Malaysia has been shocked with a lethal accident involving a Le Tua Cycling Team, Rafizi Hamdan at MRR2..i was on my way to meet Panglima for our leisure ride to Genting Sempah and i just passing the accident spot and had a glance at the body and the crumpled bicycle..i did not stop since it was a heavy traffic and behind the schedule to meet Panglima at Hospital Orang Asli.

Rafizi, 37 was cycling along the MRR2 to meet other riders who planned to climb Genting Sempah too..accidentally he was hit by a Proton Saga near the Shell station and died on d spot..the driver ran away and never showed up during scene..unfortunately, he the plate number teared off and fell beside the body..the number has been spread out over the social site..

Dear motorist, cyclists are road user too..please give some respect and keep in mind that we are sharing the same facilities..why must we've been so selfish and show no respect..?u not losing anything even your time..hopefully this will a a great stepping stone and paradigm to change to culture by respecting other road users..people always say Malaysian drivers are reckless and selfish..why not we prove to them that we can change and make a different?

U can visit this site for some news and pictures about the tragedy
http://www.bom321.com/2012/03/penunggang-basikal-maut-dirempuh-kereta.html

AL-FATIHAH