Monday, December 31, 2007

Nilai Ride

Date: 30 Dec 2007
Day: Sunday
Time: 7.00 am
Route: TKP 24-Semenyih-Mantin-Nilai Pajam-Jemderam-Kajang-TKP 24
Distance: 78.58km
Ride Coordinator: Ustaz Merida
Max Speed: 47 km/h
Average 23 km/h
Rider:Pak Berahim,Sifu Rashid,Omar,Dr Fauzi,Matta,Gaweng,Naha,Ustz hakim,Firdaus(beskal Baru)


Salam..akhirnya dapat jugak update blog ni..dengan cerita dan gambar ride kami yang lepas..itupun atas ehsan gambar dan laptop Firdaus..nak harapkan masa aku kat opis, jgn harap pasal opis baru aku masih offline..

Bercakap tentang ride kami yang lepas, group TKp 24 sgt berbangga dan seronok kerana dapat peluang ride bersama dengan otai-otai cycling..mcm Dr fauzi,Bro matta,Pak berahim dan Omar..sebelum ni kami sekadar dgr cerita dari sifu rashid aje tentang mereka. Ride dengan mereka ni nyata memberi pengalaman baru buat kami..berikut adalah antara gambar yang sempat kami rakam hari tu..(Ehsan dari sifu rashid)

Firdaus dan basikal barunya Trekk 1577
Sifu Rashid yang juga merupakan idola Ustaz Hakim..Hee..hee.
Nie gambar gaweng..Sifu Rashid sengaja ambik gambar dari belakang sebab kalau dari depan, nampak perut buncit katanya..Hampeh!
Gambar Speed meter Baru Gaweng..shh..jgn bagi tau bini dia..hee..hee
Akhirnya kami sampai ke jalan Enam kaki..meeting point kami dengan group Dr Fauzi,Omar, Matta Dan Pak Berahim..
Bila dah bertemu, kami bergambar kenangan bersama..sebelum meneruskan kayuhan ke Nilai Satu..
Firdaus dan basikal barunya baru sampai..respek kat dia..dapat habiskan 78.58 km pada ride yang pertama..Tahniah!
Matta: Alamak! jatuh..ada calar tak??
Bro Matta sedang membelek Cannondale kesayangannya yang tetiba aje tumbang..
Bila sampai di Nilai Satu, kami pekena roti Canai garing..sambil tu, menimba Ilmu dari Dr Fauzi dan Pak Berahim..Masa ni jugak lah, sekali lagi isu rokok jadi topik..Dr Fauzi cakap, "Jantung smoker nie, dah keras dan tak flexible disebabkan oleh Enapan Tar yang terkumpul bila merokok..jadi memang berbeza kelajuan orang merokok dengan orang tak merokok..orang yang merokok, akan cepat kepenatan.."hee..hee..bila laa kami nak berenti merokok nie..
Mari tolak Basikal..Firdaus sedang menolak basikal menaiki buki De'Palma Inn Salak Tinggi..
Dan disini juga lah Dr Fauzi membuktikan kata-kata beliau tadi adalah benar, bila dia dengan selamba kayuh naik turun bukit tu..2 kali pulak tu..respek aku..
Perjalan balik, kami berhenti lagi sekali menunggu Firdaus yg tertinggal jauh dibelakang..
Gaweng:Hadui..hadui..mintak-mintak Lambat laa firdaus nie samapai ..lama ckit aku dapat rehat..
wajah gaweng yang kepancitan sebab merokok...nasib baik ada Firdaus kat belakang..kira bukan gaweng last la kan??
Tiba di MTDC, Kami mula berpecah..Matta dan Pak berahim Park Keta kat sini, manakala Dr Fauzi dan Omar meneruskan kayuhan ke Bangi, Dan kami meneruskan kayuhan balik ke TKP 24..

Secara keseluruhan, kami seronok dapat kayuh dengan Otai-Otai nie..walaupun tak terikut sgt pasal mereka agak laju.., tapi kami seronok..dan tak tau bila lagi nak dapat peluang kayuh dengan mereka yang penuh dengan pengalaman ni, harap mereka tak boring kayuh dengan kami yang baru nak bermula..

Untuk sampai ketahap mereka punya pasal, petang tu kami kayuh se-round lagi..pusing Highway Sg Long pulak..Rider yang terlibat, Nizam,De'Luca,Ustz Hakim,Rashid dan gaweng..tapi kemalangan telah menimpa De'Luca, menyebabkan kayuhan tak dapat dihabiskan..De'Luca cedera ringan dengan Calar-balar dan lebam-lebam, mana kala Basikal "Bianchii" kesayangan beliau mengalami sindrom rim Bengkok dan Seat Stay kemek..hadui..sayangnya..anyway, semoga De'Luca Cepat sembuh, dan semangat berkayuh tidak Luntur..Bye..

Wednesday, December 26, 2007

Bukit Mantin - Broga

Date: 23 Dec 2007
Route: Tkp24-Semenyih-Mantin-Lenggeng-Broga-semenyih-Kajang-TKP24 Distance: 80km Riders: Rashid (fondriest), Gaweng (scott), Hakim (merida)

Summary:-
Max: speed 42 km/h
Average Speed: 23 km/h
Distance:-78 km

Total riding Hour: 3 hrs 20 minute

Ride pada pagi tu sepatutnya disertai juga oleh Pak Berahim, Matta dan Bro Zamri..tapi sayang mereka tak ikut disebabkan oleh masaalah yg tak dapat dielakkan..jadi cuma kami bertiga aje yang meneruskan perjalanan..rider dari TKP yang lain, masih lagi bercuti hari raya Korban..

Construction Kat Semenyih..Perjalanan,keluar dari Kajang..Menuju Puncak!

Actually kami jarang dapat snap gambar, kerana Jalan Tak berapa Cantik, Berlopak sana-sini dan banyak pengguna Jalan raya yang tak Sporting..Aku Sendiri Hampir-Hampir merempuh Lori dan Motorsikal..sebab diaorang nie, buat tak nampak aje kedatangan kami..

Beranang..sebelum sampai ke Staffield Golf Club.

Tiba di mantin...Jalan mana nak ikut nih...

Gaweng dan Hakim... berposing... sebelum memulakan pendakian di bukit Lenggegng..


Gaweng: "Bro Avanza tumpang boleh.. dah pancit ni.."

Hakim: "Aku pun sama.."


Perjalanan Diteruskan..mula memasuki kawasan perkampungan di mantin..

Dan pendakian pun bermula..Yah..yah..yah..straight 3 km.. Air terjun.. best ni kalau mandi

Dan pendakian diteruskan..bukit kat sini tak setinggi langat..jadi alhamdulillah, semuanya berjaya kayuh sampai kepuncak.. Subhanallah..Cantiknya pemandangan..

Bila dah sampai Puncak, hemm..ape lagi..Posing lagi la..yeehaa..


Hakim: "weng.. kita posing kat sini bagi de'luca dan banzai terbakar.."
Gaweng:..ye..betul-betul..biar diaorang menyesal sebab balik kampung lelama..

Perjalanan turun agak berbahaya..jalan bersepah dengan Lumpur yang licin..sebab banyak construction menahan tebing dari runtuh..
Hakim: "sifu..boleh la saya hisap rokok nie..boleh laye?? alaa..boleh laa..boleh la..

Bila dah sampai kat lenggeng, hari dah mula nak terik..Makan time..

PeJalanana balik sangat mencabar sebab cuaca sangat panas..jadi tak sempat nak amik gambar pasal sibuk kayuh.hee..hee alhamdulillah, takde yang kejang atau tercedera..semoga ride yg akan datang, dapat disertai oleh lebih ramai rider lagi..




Wednesday, December 19, 2007

Nutrition for Endurance Cyclists

On average, cyclists burn 30 calories per mile. This means that on a 545-mile ride, you will burn over 16,000 calories! Obviously, AIDS/LifeCycle is not a time to diet. Take this into account not only on the event, but as you are training for it in the months ahead. We've put together some nutritional guidelines for you. By following these guidelines, your body and mind will be healthier, happier and ready to tackle those 545 miles with a smile.

Training Diet
An important thing to keep in mind is that you need to be eating a balanced diet and drinking plenty of fluids not only on training days, but throughout the week so that your body will be prepared for the hard work of training.

"Do not over eat!!"

You'll want to do the following:


  1. Eat plenty of carbohydrates to replenish depleted carbohydrate stores that occur with intense training

  2. Eat enough protein to repair and build muscles

  3. Drink enough fluids to prevent cramping and fatigue during exercise. You should be drinking a minimum of 10 eight-ounce glasses of fluid per day (and if you drink caffeinated beverages such as coffee, tea or soda, you need to drink two glasses of water to counteract the water loss). A good rule of thumb is that your urine should be clear to very light yellow in color, large in volume, and you should be urinating frequently.

  4. Make sure you are getting enough vitamins and minerals to keep your immune system strong (you may want to take a multi-vitamin/mineral supplement to ensure you are getting adequate amounts)

  5. Make sure you eat within the first one to two hours after completing a training session. This is when muscles can most readily store glycogen (carbohydrate), and you will feel much, much better later in the day (and the following day). If you don't have any appetite (or are short on time), try drinking a glass of juice or eating an energy bar.

  6. Try different energy bars and sports drinks prior to the ride itself. We will be providing Clif bars, Luna bars and Gatorade (as well as other snacks) -- please try these out now! You don't want to wait until Day 1 to find out your body doesn't react well to lemon-lime flavored Gatorade.

  7. don't forget to take a day off! Your body needs rest so it can restore glycogen levels. You will return to your training more energized and with less chance of getting injured.


Your overall diet should consist of:
60-70% carbohydrates
15-20% protein
10-30% fat

Good sources of the different food groups are:
Complex Carbohydrates = Whole grain breads, Vegetables, Whole grain cereals, Rice and pasta, Beans, Low-fat dairy
Simple Carbohydrates = Fruit & fruit juice, Hard candy, Pure sugar
Protein = Lean meats , Low-fat dairy, Fish, Tofu/soy, Beans
Fat = Olive oil, Nuts & nut butter, Avocado, Seeds



What to Eat Before You Ride
(applies to training and on the event itself)
Your goals should be:




  • Eat adequate carbohydrates to maintain blood sugar levels (and avoid bonking)

  • Eat/drink enough calories to feel satiated but not overly full

  • Drink enough fluids to reduce the effects of dehydration caused by sweat loss


Your pre-ride meal should be eaten about 1-2 hours prior to the ride (if possible), and should be:




  • High in carbohydrates

  • Low in fat, fiber, and gas-producing foods (your fellow cyclists will appreciate that! )

  • Small -- according to the amount of food that you feel comfortable eating

  • Eaten with fluids. You should try to drink 2-3 cups of cool plain water one hour before, and 1-2 cups about 15 minutes before starting (again, you should be urinating frequently, and your urine should be clear and large in volume).

  • A sample, pre-ride meal might consist of orange juice, cereal, a banana, nonfat or low fat milk, and toast with jam. Or pancakes topped with fruit and syrup, nonfat or low fat yogurt and juice.


What to Eat on the Ride
(applies to training and on the event itself)
Your goals should be:




  • To maintain blood sugar levels for several hours and prevent fatigue

  • To replace electrolytes (sodium, potassium) lost through sweat

  • To prevent dehydration due to sweat loss

  • Everyone's body and cycling speed are different, but you will be burning around 300-600 calories per hour of cycling, and your body will lose two to four cups of fluid (through sweat). Climate can also affect these levels. We cannot stress enough how important it is for you to eat before you're hungry and drink before you're thirsty!


Some guidelines for you:




  • You should carry at least two large water bottles with you, or -- even better -- a camelback and a water bottle. One should be filled with water and one should be filled with a sports drink (for electrolyte replacement).

  • Try to go through at least one water bottle per hour -- and double that on very hot days. If you carry two water bottles, try to finish both by the time you reach the next Rest Stop.
    don't wait until you're thirsty before drinking -- if you feel thirsty it means you are already dehydrated!

  • Stop at every Rest Stop to fuel up on snacks -- energy bars, fruit, bagels, etc. -- even if you don't feel hungry. You need to make sure you're keeping your tank full throughout the day, and remember -- eat before you're hungry!


What to Eat After the Ride
(applies to training and on the event itself)
Your goals should be:




  • Replenish carbohydrate stores (glycogen) so you'll feel great when you get back on your bike tomorrow

  • Replenish fluid and electrolyte (potassium, sodium) losses

  • Drink -- even if you don't feel thirsty! Carry your water bottle with you in camp and drink constantly.

  • Eat a high-carbohydrate meal or snack within one hour of finishing the day's ride. Again, this is when muscles can most readily store glycogen (carbohydrate), and you will feel much, much better later in the day (and the following day).

  • Eat a well-balanced meal for dinner, and again, drink plenty of fluids!

  • And get a good night's rest so you can get up and do it all again tomorrow morning!

Monday, December 17, 2007

Langat - Laksa Buyung Ride-16/12/2007


"kalau ada yang ingin berbangga dgn kayuhan pada hari ini, Abg Zamrilah orang yang paling layak untuk berbangga..dia sudah membuktikan..tanpa Basikal,helmet,Jersey glove, dan kasut berjenama yang mahal-mahal pun..beliau juga boleh kayuh sampai kesini..apa yang penting cuma semangat dan yakin dengan kebolehan diri sendiri ..

Ride day: Sunday
Date:16/12/2007
Time Start : 7.15am
Route-TKP24-Semenyih-Tekali-Langat Bt 18-Kg Jawa (Langat)-Langat bt 14-Nanding-Highway Cheras Kjg-Sg Sekamat-Tkp24.


Summary
Total Distance-75km
Total Riding Hour: 3 Hrs
Average Speed: 25km/h
Max Speed (Flat Road) : 40km/H
Rider:-Abg Berahim,Sifu Rashid,Ustz Hakim,De'Luca,Naha Gaweng & Zamri ERV.


Salam Semua, pasti ada yang tertanya-tanya kenapa aku letak gambar abg zamri kat atas sekali tu?? Jawapannya hanya aku dan mungkin segelintir dari rider TKP 24 aje yang tahu..

Cakap banyak tak guna tengok aje lah gambar-gambar dan ulasan kayuhan ke Laksa Buyung baru-baru nie..

Kayuhan Bermula dari TKP 24, menuju ke Giant Prima Saujana untuk bertemu dengan Sorang lagi "otai" Cycling..Bang Berahim(member Sifu Rashid)

Sesi berkenalan dan orientasi "Abg Berahim" dgn group TKP 24
"Dan kayuhan pun bermula..err dengan penyiksaan climbing di Jalan Kajang Perdana..hampeh betul.."
Huff..Lega..kami mula masuk ke jalan semenyih..penyiksaan Bukit dah selesai buat sementara waktu,
"sesapa yang dah lama kayuh, mesti kenal brader nie..Ini lah bang Berahim..Ramah dan sentiasa merendah diri orangnya.."

"Peloton kami mula memasuki laluan semenyih tekali.."
"masa nie, peloton diketuai oleh Bang Berahim..masa nie jugak dia start tarik 40km/h Yeehaa.."
"Team Kelme Rule..Dari kiri-Bro Naha, AKu (Gaweng) dan De'Luca.."
"semangat jersey baru nyata membantu kayuhan pada hari tu."
"sedar tak sedar, kami dah sampai ke kaw. berkelah Sg tekali..dan memasing mula sibuk cari rokok.."
" Tengok le tu..Kan aku dah cakap..Sifu Rashid nie memang suka bergaya depan Kamera.."
Sesi bergambar sebelum sambung kayuh / Climbing balik balik..menuju ke Langat Batu 18..laluan memang mencabar mental dan fizikal..jadi kami mula kayuh ikut kemampuan memasing..
Wajah kepuasan Bro Naha selepas berjaya mendaki bukit kat empangan batu 18.. "aku pun sampai lambat..diaorang dah siap lepak semua, baru lah aku sampai..tapi aku berjaya jugak kayuh naik bukit tu..tanpa perlu tolak basikal"

"Dan yang terakhir sekali ialah Bro Zamri..tapi beliau juga berjaya kayuh sepenuhnya..Tahniah."
"Dan sekali lagi sesi bergambar..setelah penat climbing tadi.."
"Dan lagi sesi bergambar"

"Dari Kir:-Gaweng,De'Luca,Naha (Team Kelme),Zamri,Bang Berahim, Sifu Rashid(Team ING) dan Ust Hakim(tukang amik gambar nie)
Keseragaman jersey kami, nyata menjadi perhatian rider lain hari tue..
"dah puas bergambar, kami meneruskan perjalanan dengan downhil..memasing mula memecut.."

Tengok le tu..sesekali dapat layan Downhil, memasing dah mula tak pandang belakang bila tak pandang belakang, ada lah yang tertinggal.."
"laluan yang berliku..agak berbahaya bagi mereka yang pertama kali kayuh disini..
Sesi menunggu kami tak lepaskan peluang menimba ilmu dengan bang Berahim..antara isi pentingnya, "kalau korang kayuh, pastu asyik hisap rokok, bila laa nak improve.."
"Akhirnya.. De'luca sampai dengan penuh bergaya.."
"inilah destinasi kami.."Gerai Laksa Buyung"
"Burrp..kenyangnyer.."
"perjalanan balik kami agak menyiksakan, kerana cuaca dah mula panas"

"Wajah-wajah kepuasan selepas penat mengayuh..alhamdulillah, halangan kami cuma penat dan tayar "de'luca" pancit ajer..yang lain semua selamat..
Dan personally aku nak ucap terima kasih pada Bang Berahim kerana sudi kayuh dengan kami bebudak baru belajar ni, dan tahniah kepada rider TKP 24, sebab berjaya mengharunig cabaran pada hari ini..Sedikit-demi sedikit, kita sudah mula keluar dari kepompong"kayuh-dekat-dekat ajer"..
sekian..bye..

Guess Tracker

eXTReMe Tracker