Genting Sempah track

This is where I spend most of my Saturday mornings.

23-12-07

What a packed weekend.

Thursday went to Bukit Gasing train. Saturday to Genting Sempah and lost my GPS receiver! :), and Sunday went to Sg. Sendat ride with PCC with my newly bought GPS receiver!

Easy ride but I managed to fall down 4-5 times..all pilot error except for the last one where a rider stopped suddenly in front of me. Almost fell again on the road coming back. So embarrassing! :)




After one of the fall, I checked my phone and there was no life! On the phone and everything worked slowly but later it operate normally. The Nokia sports tracker have crashed but managed to save the data. So the above image is from combining 2 data, before and after the crash.

KKB to Fraser Hill

The ride is almost as same as the ride to Genting Sempah. The difference is in the last 10 to 5 KM where the temperature drops and the gradient gets steeper.



When we arrived at the GAP house it started to rain, then it stopped and it started again while we were having lunch at Fraser Hill.



Since the ride took more that what we expected, we decided to brave the rain, and head down the hill. The temperature was 21°C and the wind was freezing. After 5km of decent my rear brake pads were worn out.

Overall a good ride with nice sceneries and English architecture(& weather!).

Max Speed:61KM\H, Distance:78.70KM, Riding time:3Hrs 51Min, Average speed: 20.5KM\H

Do not ride

Do not ride after donating blood at least for 24hrs. After 5 mins my heart already pumps like crazy and I decided to stop after 30 mins. I was dismantling the bike from the trainer when suddenly I felt weak and dizzy. I quickly sat down and took deep breathe.

The last time I felt like this was when I came back from swimming. Not sure if that was after donating blood.

Presidential Ride 2007

Weekend was spent riding up to Genting Sempah on my full suspension. Everything feels slower on this bike.

Sunday it's Presidential ride. 1st loop was OK. Crashed less that 15 min of starting because and idiot bang into my handlebar. Second loop I was suffering. Regret didn't take extra water for my rehydration salt because feels like a cramp coming. At one point I have no more water and the weather was hot. Had my big crash on the second loop. My front tire stuck on a rut and I fell on my side taking some skin off my arm.

At check point 2 I managed to refill, take care of my arm and fill my bottle with rehydration salt. On to check point 3. Here I managed to do OK on the downhills but still have to walk down many sections because I have no confidence and getting tired. the uphills also OK but it's faster to walk up then bike up.

3KM before check point 3 I bump into Patrick, my ride buddy from Klang. He's the marshal for the event I think. So glad to see check point 3. I thought I went over the cutoff time but I didn't. Happy to get my 3rd sticker within the cutoff time as that's my target I set for myself at the starting line.

After that I decided to take the Chicken (escape) loop to the start/finish area. I was thinking the chicken loop will be short but it was an energy sapping 18KM through estates, road, housing area and even a couple of tunnels! My body badly want to stop but I have no choice. Push push push.

Reached my car at 1.45PM feeling hungry, tired and blur! I waited for the lucky draw but I was feeling so tired and with my back aching, I decided to go back. 1 hour later I was enjoying a hot meal on a comfortable chair.

10 November 2007

One more week for the Presidential ride and my tires have not touched any dirt since...since...wah very long already! Couple with the fact that I don't have much pedal time with clipless pedal on dirt, I am scared!

With no dirt ride organized by PCC this month, its very difficult to get any training. So the most I can do is do hill training on my full suspension bike, climbing Gasing hill. The rain have stopped so it's time to go riding and burn some Raya & Deepavali fat.

**Update; Wow! My yleg turn to jelly while attempting to clinb the hill for the second time. Not enough recovery period. Going to try again tonight.

21 October 2007

Saturday ride was to Genting Sempah only as we had a guy joining us after 2 years of not riding. At around kilometer 10, Wilson called me and said he and the new friend is not continuing! I forgot I'm on clipless and forgot to unclip when stopping to attend to Wilson's call. Thanks God I set the pedal tension to the lowest and managed to bail out on time. But the bike fell! Ouch!

My ride didn't feel good. It feels like a longer ride. A bit disappointed that I cannot catch or follow closely with Dennis and Hon Wai after my 'fast' night ride. I timed 56 min to reach Genting Sempah from Orang Asli hospital. So this will be my benchmark for my next ride to Genting Sempah.

17 October 2007

Today I wash my cycling cloves. I don't know when was the last time I wash them! Thinking about replacing them with full finger gloves. Not a bad since I registered for the PCC Presidential Ride 2007...I need all the protection!

Yesterdays night ride was great. I was able to keep up with the main group and even pass some of the regulars on the hills. Beside hill training in Peres & Genting Sempah, one of the contributing factor in to this improvement is my switch from flat to clipless pedal. I can spin like a mad man without worrying about my feet coming off the pedal.

Max speed: 59KM/H, Distance: 26.31KM, Actual ride time:1h 9m, Average speed:22KM/H

Comparing above statistic with my 21 August ride, I improved by 3 min only! So disappointing. But compare to my first ride on 7 August it's 14 min improvement.

14 October 2007

Today I joined PPC road ride..my first time. I'm beginning to get frustrated with PCC mountain bike division for organizing rides in far away places which takes 50+KM drive just to get to the trail.

Today's ride started with a 25KM drive to Hulu Langat. From there it's to Genting Peres and to a town called Titi. Almost half of us decided to turn back after climbing Genting Peres...holiday mood mah! The ride was something like Genting Sempah but with short steep climbs. The first 15KM is flat with some rolling hills.

Max speed:53.5KM/H, Distance:55KM, Total riding time:2h 8m, Average speed:25.7KM/H
Really fast pace!



Today also I tried out riding on a clipless pedal. I took me 2 days to get the setup right and when I use it today, there were minimum problem. some of my right leg toes went a bit numb but nothing too serious. :)

08 October 2007

Last week was crap! The only thing that I did was my work related tasks. Personal life zero! Thursday I suppose to fix my little heart problem but end up working till 9PM.

Weekend sucked too. No riding. Didn't do most of the stuff that I supposed to do. But on Sunday I managed to ride for 1 hr on my trainer. 2 sets of 3-2-1 interval is all that I can do instead of my regular 4 sets. But the good news is no more irregular heartbeat.

Thinking about getting a new cell phone to upgrade my existing one and to document my cycling. Options are Nokia N73 or N80. No more Sony Ericsson for me. If you beginning to see photos in this blog, it means I got a new camera phone. :-)

3 October 2007

Today I can only cycle on the stationery bicycle for 20 min. It was super hot in my air-con-less gym and I'm experiencing irregular heart beat since Sunday! Plan to work the old heart again tomorrow and see if there's any improvement or not!

29 September 2007

Today I went to Genting Sempah with Wilson Bak, Hon Wai, Dennis and Ronald. I can see improvement in my performance this week. On Tuesday I arrived early at the regroup point for the Tuesday night ride and able to keep the fast riders within visual range. The climbs still hurts like mad but I'm shaving some time.

Back to todays ride...the climb feels a bit short but I feel giddy after stopping to wait for other riders. At the McDonald's climb I have to use granny ring on the first part of the climb so I will target this as an area to improve. Another thing I have to monitor is my cadence. Sometimes I turn around less than 80 RPM which tax my legs.

Max Speed:53.5Km/H, Distance:49.22KM, Actual riding time :2h 26m, Average speed:20KM/H

Interstate 07 Day 3

So it's day 3. Everybody have to be punctual as we will be crossing the Penang bridge. The first for recreational cyclist according to the organizers.

The day started with me locking Wilson's bike in side the room while taking out my bike with the room card inside! I'm smart!

The pace to the Penang bridge was fast and ride on the bridge feels even faster because of the wind. The day was cloudy and wet. After crossing the bridge we were divert to Queensbay Mall to feast on local 'kuih'. After what feels like an eternity wandering aimless there, we were off for our first climb of two. Then it rained a little.



The climb was OK and there's no scary descending involved. I meet up with Mr. Lee and was chatting with him when we were again diverted to a hall for another 'makan fest'.
Again after a loooong wait for the VIP we were served fish curry with rice.

Then we were off for the second climb. The biggest hill awaits us. I was following Mr.Lee for a while and then half way decided to power on. I have to say I didn't suffer much on the climb. It was steep at the bottom but easy out at the top. At the top I was passed bu Mr. Shamsuddin from the yesterday. Decided to stay with him and follow him through the descent. The descent was fun and dangerous at the same time. My knee was out Moto GP style!

After that it's coastal road riding to the hotel. We arrived at 1:20PM with a lot of people waiting outside. Late checkout! So we went to Anandha Bhavan for lunch, watch a girl in really short shorts washing her bike. Dinner was great and I got a floor pump from the lucky draw. I always wanted one!



Overall it's the best vacation I ever had, and it was super fun. No doubt I'll join next year's ride if I can.

Max speed: 51KM/H, Distance: 82.62KM, Time:3h 52min, Average speed:21.3KM/H

22 September 2007

Today I meet up with Wilson in Puchong. I cycled from PJ. The idea is to go to Putrajaya but since the rest didn't show up, we decided to ride to Cyberjaya.

I don't if it's my big gear interval training or the Genting Sempah ride but I'm now able to turn in big gears. The lack of headwinds also helped I'm sure. Puchong on Saturday is hell for cyclist. People like to overtake you and take a turn in front of you. Forcing you to hit the brake real hard. One lorry driver did it and bang into a motorcyclist in front of me today.

Back to the big gear, 10KM from home my bike chain started to autoshift. Have to check on that.

Max speed:55.5, Distance:68.33KM, Time:2hr 42min, Average speed: 25.2KM/H

15 September 2007

Today I followed Wilson Bak who I got to know from the Interstate ride to Genting Sempah. Later we meet up with Danny who I meet in Interstate with two of his friend. So the 5 of us climbed the legendary Genting Sempah. It's about 16 to 20 KM of continuous climb to the top. Pure torture because there's no opportunity to recover.

After reaching the top Danny suggested we got to Bukit Tinggi for Wan Tan noodles. No big deal, it's all pleasant downhill. What goes down must come up in cycling so the ride back was all uphill. Again the torture continues. I brought water for 20KM only so I was thirsty halfway. My throat feels sore since yesterday and today after the ride I feel like I'm having cold. I did stop about 3 times while climbing back because I feel there's no more power in my legs.

After the climb it's all downhill. Can be dangerous because the road is used by lorries that uses both lanes. We reach our cars around 12:30. No ride data because my bike computer is dead!.

09 August 2007

Today I did something like a time trial. Big gear pedaling as fast as I can. Started to see stars after 15min! Cannot sustain it so it became interval training with very short recovery period, did it for 45min.

I notice my lower tummy a bit leaner from sideway. The effect of cycling 365KM in 3 days. Super!

Interstate Day 2

Woke up feeling rested and minus the back pain the night before. Today we are heading to Bukit Mertajam 130KM. It was a mass ride towards the main road from the hotel. I was with the main group for about 5 KM and then bang everybody started to pedal furiously. I was doing 30KM and I know I cannot continue at that speed so early in the ride so I backed off and went behind a guy who was doing 27KM/H. My speed. Followed him for a while and we caught up with the guy who I cycle with yesterday...the triathlete.

We stopped for our breakfast at small warung in a small village. Me, triathlete and Mr.Tee was about to pay for our food when the warung owner told us our meal was paid by one of the villagers patronizing the stall. After shaking hands with everybody as a sign of gratitude we were off. The pace was slow and I suspect my ride mates trying to keep their leg fresh for tomorrow's big climb.

We came to the first dimple as describe in the ride profile but it looks more like a wall. Very steep, but thanks to my mountain gears at the back I was able to climb it without pushing. Coming off the hill I shifted to the big gear in front and my chain came out. After fixing the chain I found out my ride mates were off without me!

I began cycling 30KM/H + to catch them. It suck to ride alone. After 15 to 20 min I managed to come up to their back wheel. Todays ride littered with rolling hills but we have to cycle fast because it's getting hot.

Second break at a roti parata stall that don't have ice. Surprised to see faster riders here. Had 1 parata and large bottle of water to fill my Camelbak because there's not much stall after this. Mixed re-hydration salt too because of the hot weather.

After more that enough rest we were off to miles of exposed palm oil estates in rolling hills. Mr. Tee was in front about 500m spinning like helicopter while the triathlete was behind me. I was cycling to my limit in the hot Sun trying to catch Mr. Tee. I have to stop for a minute in the shade to rest before a hill because of the hot sun. Saw Mr. Tee do the same thing after climbing that hill.

Just as I was about to catch him, he slowed down and head for a small stall. Lots of people there seeking refuge from the hot Sun. I didn't eat anything just drinks.

The cycling continues and we dropped the triathelete again but Wilson decided to ride with us. We passed by Hindu temple and houses for estate workers. Mr. Tee decided to slow down which puzzles me because is not that hot anymore. Later he pointed out at the sky ahead of us. A storm was brewing ahead and Mr.Tee and Wilson want to take shelter while I want to continue as it's about 20KM to the hotel. So all three of us decided to continue and upon reaching Kulim industrial area it was raining so heavy. Visibility was less that 50m. Wilson behind us hopped on a support car, while me and Mr. Tee took shelter in a guardhouse. We were greeted by Siti and her cycling partner and we were joined by Mr.Shamsudin.

We waited almost 1hr + for the rain to stop and then we continue. It was cold and wet and feels like a long way to cycle because we pass through lots of traffic lights and small towns. Mr. Shamsudin rode very fast that me and Mr.Tee decided to have our meal at a food court before arriving at the hotel. 1 wan tan mee sup, 1 dry wan tan mee and 1 hot Milo. Heaven!

Arrived at the hotel about 4.30PM and found out Wilson and Hon Wai are my room mates. Today's arrangement is quad sharing!

Max speed: 57KM/H, Distance: 136KM, Time on the bike: 5h 50m, Average speed: 23KM/H

5 August 2007

My first training after the Interstate 07. Don't what I'm training for. For stamina sake I guess. There must be some benefits from riding 365KM over a period of 3 days, so I don't want to lose it. Might as well continue to train and exceed my current level.

I rode for 1 hour in harder gear that I did before IS and I was surprised that I can maintained for a long time. So I set my target to be able to spin in harder intensity for long period of time.

Interstate 2007 Day 1

My PCC Interstate ride 2007 started off at around 6.00AM where we have to load our baggage to the lorry and wait for further instructions. At about 6.45AM we were off to Taiping from Ipoh town. It was a bit dark and chilly. By the sun came up we were in the outskirts of the town. I was trying to catch up with Big Mac and The Star writer but they where pedaling at a constant speed. After few traffic lights I lost them and end up riding by myself, entering beautiful farm land and rubber estates. It was all covered mist.

Then I decided to ride with a guy who is doing about the same speed as me. We started talking and I thought we can ride together till the end. Then the first problem of my ride happened. It was minor problem but it was irritating. I usually ride in the middle ring but some how the front derailure cage started to rub against the chain. I don't want to hear the rubbing sound for the next 130KM so I decided to fix it. This is where I lost my "riding partner".

As I was trying to fix the problem (actually I don't know what I was doing because it's been ages since I adjusted the front derailure), one of the support car stopped few meters in front of me. So kind of them to stop for me. As I figured I cannot solve the problem I decided not to waste time (mine and the support car driver) and continue the ride in the big chain ring.

As I decided to go I was passed by Mr. Lee who was friendly to ask if everything was OK. I rode up to him and end up riding with him till the end of day 1. We stopped at a small shop around kilometer 40 for breakfast. The earlier group all the delicious food and left us with instant noodles and 100+. I had 100+, mineral water and a Gronola bar.

We continued to the next stopping point and I ate rojak and 100+ and some plain water. When we continue we have to climb and there were some rolling hills. We passed the German guy in a recumbent and some strong girls on mountain bikes. I learned a lot from riding behind Mr. Lee. To rest your legs a while after a moderate effort, relaxing your arm and hands at regular interval.

Next stop is some old town at kilometer 118. I had mixed rice and 100+. I saw a cyclist with prosthetic lower legs having a break there. He's riding with a different group. When we continued, we faced a huge climb at Changkat Jering. Legs were a bit tired but other that that it was no problem climbing it. After that huge climb, it's time for a great downhill. I was going 40+KM\H when a motorcyclist came beside me and start chatting with me!

The rest of the ride was flat till 10KM from the finish. We have to ride through the famous Taiping Lake Garden and some housing estates to reach the hotel.

I accidentally reset my bike computer but I remembered it's about 6 hr+ spent on the bike, with average speed above 22+KM/h. Arrived at 2.30PM.

29 August 2007

2 more days to Interstate 2007!

I did 3-2-1 Interval training for 50 mins. Before that I was trying to take out a pedal from my full suspension bike so that I can fix it to my IS bike but the pedal won't move a bit! So frustrating. looks like I have to visit the bike shop before going to Ipoh tomorrow evening.

Thats it for now. Will update after I come back from the ride. Wish me luck. ;-)

28 August 2007

Tonight went to McDonalds Centerpoint to collect Interstate07 ride kit. The direction handout or tulips as they call it have KM and turn directions. Looks like we have to constantly look at the bike meter and compare it against the tulip. Can stop and pretend to be looking at the tulip for direction when you're in fact taking a break! Ace!

The jersey color is OK but the material is more like football jersey.


Jersey got my picture summore!

Plan to hop on the bike tomorrow. 2 more days of training and I'm off to Interstate 2007!

26 August 2007

Whoo Hoo! I did my first century today!

Max speed:46.5KM/h, Distance:100.73KM, Time 4h 08 min, Average speed:24.4KM/h

It started off like my regular ride PJ to UPM but I added Cyberjaya (like last week) and Putrajaya and back to Puchong, PJ. At Bukit Jalil my normal route have been closed to make may for some run. End up climbing some hill in that area and wasting my energy. I was riding without any sense of direction and was thinking of going back home because I slept late yesterday and don't feel that good. However I end up at Bukit Jalil again and the sea of people that flood the roads few minutes earlier, disappeared. Back to regular schedule!

Around UPM I notice my speed was a bit slow compare to my previous time. I experienced headwinds from UPM till the end of the ride which slowed my speed. I have to stop a lot too and that I think is the effect of the headwind, sore back and distance. I hate headwinds, made the ride miserable. 10KM from my house I notice my left foot keep coming off the pedal. Found out it kind of stuck, not spinning properly.

Tested my re-hydration salts (taste like medicine) and my new shorter stem. I think the salt works and managed to keep off the cramps. Maybe I need 2 sachets per ride just in case. The stem is OK but the numbness of the finger is still there.

24 August 2007

No training for the last 2 days and when I finally hop on the saddle today I only did 45 min on the stationery bike. 2 days of rest made lazy but my legs still remembers how to pedal. 30 min interval, 15 min easy spin.

21 August 2007

Body sore from yesterday's workout but I did the PCC night ride. The hills still burn my legs but I was not very far from the main pack. My slow buddy didn't turn up today so this gave me the incentive to try stay close to the fast guys so that I don't get lost. However I managed to take the correct route without much problem so riding alone should not be a problem.

Max Speed: 60KM/h (Cool! Face close to the handle bar going downhill), Dst:26.57KM, Time:1h12min, Av speed:22.0KM/h.

I notice salt on my face after the ride which is a reminder for me to get re-hydration salts for the ride by this week. Going to test it for the weekend ride.

20 August 2007

Today I did or should I say attempt to do strength training as featured in Bicycling.com’s website. Bicycling magazine’s Selene Yeager is one fit chick! I cannot complete all the routine that have arm exercise in them which is sad! My arms were like noodles when I did the push-up and have to complete two sets with my knee down. So sad! Cannot do sit-ups as well as my left rib still hurts.

There's one good news though, no discomfort from my left shoulder from the slight shoulder separation I suffered in June. :)

Right now I"m recovering from slight cold that should have no effect on my training this week.

19 August 2007

Went to Cyberjaya and got lost there for 20 min. Wasted energy trying to figure out way to Puchong from Cyberjaya. The road signs were not helpful, all leading to Putrajaya and Dengkil. Talking about energy, I did consume 1 Soy drink, 1 Coke and 2 Gnonala bar and 3 litters of water for the whole trip and I didn't feel too hungry when I reach home like the last ride.

Mxs:47.0 Km/h, Dst: 79.91KM, Time : 3h 9min, Av Speed : 25.4Km/h. There, the statistic in more friendly format! :) Expected to do 50 KM only but happy with today's distance. My problem with pinched nerve (handlebar palsy) on my right hand came back although I tried to relax and move my hand often. Going to insert some sponge into my gloves and see if there's any improvement in the next ride.

18 August 2007

Recovery ride for 30 min on the trainer. Taking it easy for tomorrow's ride.

17 August 2007

Today it's Interval training again. This time 2 songs at hard effort and 1 song for rest. Did it on a stationery bike for 1 hour. Just my luck, all my hard effort songs were long and sentimental songs while rest songs were short "kuthu" songs! Sweet justice on the last song which was short (Pattiyal-Kannai Vittu).

16 August 2007

Rest. My left hand fingers still numb. My left ribs still hurts. Hopefully all body parts working in good condition by the time for the IS07 ride. It's nice to have a rest day. Don't feel cold after taking shower. Not sleeping after 11.30PM. Not getting up in the middle of the night to go to the loo. And not being in a cranky mood the next day.

15 August 2007

Today I did 5 min high gear fast cadence followed by 5 min 1 gear lower high cadence training. Adopted from bicycling mag's tip on training to ride fast century. My legs still feels OK after the training. Either I'm getting stronger or the intensity is low. Going to push harder next week.

14 August 2007

Did 321 Interval today. Like all beginning of the week training, this one feels good but can't tell for sure. I have to do it on a stationery bike like I usually do to tell if there's any improvement.

After training I reached for my recovery drink...Chocolate milk and notice the packaging all puffed up! The the seal started to give way and the milk slowly leaked out. Milk gone sour!



Cannot top the Diet Coke bomb

13 August 2007

Rest. My pinky still a bit numb but better that yesterday. Woke up feeling thirsty and hungry even though I ate a lot yesterday. Don't know how I'm going to survive in IS with being away from home and all. Need planning, have to stock on water and food in hotel room to replenish glycogen in body.


http://www.hughston.com/hha/a_15_3_2.htm

12 August 2007

Planned to join the PCC road ride but didn't get reply from the organizer when I asked if a newbie can join the ride without getting lost.(I'm not familiar with the roads) So I said podah! And design my own ride. The usual Kelang Lama>Bkt Jalil>UPM then I added Puchong>Kelang Lama via LDP. The ride in Puchong needs the most concentration. Lots of left hand exits. There's one where a car stopped on my side as he cannot cut in front of me. Have to slow down fast with back wheel sliding. Idiots. Follow my monkey ass la next time. Then in PJ another idiot in motorcycle cut in front of me while I was slowing down at a T-light. I gave him a look at the stop. I think he got the message! :) Then the idiot speed off before the light turn green!

Ran out of water in Puchong and felt drained out. Have to pack some salts and work on my back muscles. My right hand fingers also feel very week. No strength to unbuckle my hydration pack oso! Mxs:46.5, Dst:48.16, Tm:1hr52min, Avs:25.6. Average speed was higher than my usual because I didn't count the time at T-lights and breaks. Fair la.

10 August 2007

1hr 30min steady riding with couple of 90 rpm+ 1min big gear efforts.

9 August 2007

Rest

8 August 2007

Rode 45 min indoor at home.

7 August 2007

PCC Tuesday nite hill climbs. Can feel improvements on the hills. Mxs:59.5, Dst:25.12KM, Tm:1hr23min, Avs 18. Crashed near home after getting the front wheel in to the drain cover again! Bruised ribs and skin missing from left knee.

6 August 2007

Weight training. Amazing how much strength I've lost in this couple of months.

5 August 2007

Suppose to ride alone to UPM but CKF message he want ride also, so decided to join the PCC ride from MTDC to Sepang. Both of us cannot find the place so end up in PJ. We rode to UPM but CKF was very slow..I have to wait for him at every major junction. First I thought he's being lazy. I was partially true! Haha! His bike was heavy from the tires and fork. With all the waiting we still manage to wrap it up in 1hr 55min. Would have done much faster without all the waiting. An improvement. Mxs:46.5, Dst:34KM, TM:1hr 55min, Avs:17.9

4 August 2007

45 min of 321 interval.

3 August 2007

It rained for 1 hour , 3 hours before the Friday ride and the ride was cancelled! What the hell? I thought this ppl all tough?!

2 August 2007

Feeling tired so no training. Nice to take my bath early and rest my legs.

1 August 2007

Interval training. Bought Nature Valley Granola bars. Hard to bite because they are hard and dry but taste good.

31 July 2007

Went for PCC Tuesday nite ride. Here's the stat but I didn't on the cyclecomp for the first 10 min.Mxs:56.5, Dst:19.5KM, Tm: 1hr 1min, Avs:19. Good ride with crazy monkey hills around Sri Hartamas housing estate. Had Egg parata after the ride and talked about the coming IS ride. Coming back home i was stopped at a police road block, probaby because of my bike inside the car. The police can ask who's bike is that? Of course mine Inspektor sar! Haiyooo haiyo!

30 July 2007

Gastric juice attack! Should have eaten more after yesterday's ride. Have to pay attention to what I eat from now on.

29 July 2007

It started to rain at 6:30am. CKF SMS at 6 to cancel the ride. Very fast to SMS when canceling a ride that guy! I SMS the ride leaders and was told there's no ride because the ground will be too soft! What a bunch of Nancys! So back home surfing the web at 7am I came across some thing important...another set of nude pic of Sophie Howard! Ops! Thant and a diet recommendation by Chris Carmichael. According to the diet I'm eating too much. He recommends normal food with emphasis on food with lots of fiber and protein. The heavy stuffs only comes when you are on the bike. Later that evening I went on a ride from PJ old town > Jln Kelang Lama > Bukit Jalil >Sri Kembangan and back. TM:1h 40min including the T-lights and short stop at the half way point for canned soy drink. Avs :19, Mxs :48.5, Dst: 31KM. It was a fast ride, amazing how muck speed you can gain by dropping your suspension fork and knobby tires. My bike not a virgin anymore, had a crash 2km after starting! A car cross in front of me, braked hard and turned left. I have to brake hard too and i didn't notice a manhole cover with gaps wider that my tire. Front tire went it and got tucked. Luckily it happened at low speed.

29 July 2007

It started to rain at 6:30am. CKF SMS at 6 to cancel the ride. Very fast to SMS when canceling a ride that guy! I SMS the ride leaders and was told there's no ride because the ground will be too soft! What a bunch of Nancys! So back home surfing the web at 7am I came across some thing important...another set of nude pic of Sophie Howard! Ops! Thant and a diet recommendation by Chris Carmichael. According to the diet I'm eating too much. He recommends normal food with emphasis on food with lots of fiber and protein. The heavy stuffs only comes when you are on the bike. Later that evening I went on a ride from PJ old town > Jln Kelang Lama > Bukit Jalil >Sri Kembangan and back. TM:1h 40min including the T-lights and short stop at the half way point for canned soy drink. Avs :19, Mxs :48.5, Dst: 31KM. It was a fast ride, amazing how muck speed you can gain by dropping your suspension fork and knobby tires. My bike not a virgin anymore, had a crash 2km after starting! A car cross in front of me, braked hard and turned left. I have to brake hard too and i didn't notice a manhole cover with gaps wider that my tire. Front tire went it and got tucked. Luckily it happened at low speed.

28 July 2007

On the trainer again but this time I can only do about 1 hour. No energy. Looks like I'm going backwards. Plus the thought of tomorrow's ride made me lazier.

27 July 2007

Went to Bikepro to pick up my bike. Bike looks sweet. I thought of joining the Friday nite road ride but it was canceled so went I went home.

26 July 2007

Didn't feel like training on the stationery bike so I dusted my trainer and hop on it for 1h 50min. Bike's saddle really hurting my butt. I think the main challenge of the IS ride would be saddle sore.

25 July 2007

Today its interval training where I cycle at medium cadence for 3 min the medium hard for 2 min then hard for 1 min. Rest for 6 min. Did that for 1 hour.

24 July 2007

Came out from the shower freezing! The heater not working properly and its been raining everyday for the past 3 days. As the first day of the week on the trainer it feels great. The muscle juice kicks in only at the last 20 min. 1h 45min of cruising.

23 July 2007

Went to the gym cos remembered I need strength as well as endurance. My left shoulder start to give me trouble even with small weights. That’s not all, I've found I've lost some strength during my absence from the weights. The weights that I can comfortable lift before I did training for IS is now weight a ton. Not sure if I've lost any muscle cells from doing endurance training.

22 July 2007

Did more bike pushing in Kiara than bike riding. Got off the dirt track and rode in the jogger's track. Found the junction where everybody meet to decide where to ride in Kiara. Time:1hr 21min Avs: 6.4 Mxs:44.5 Dst: 8.7

21 July 2007

Looking at pics of Keeley Hazell NSFW




Keeley Goes Underwear Shopping - video powered by Metacafe

20 July 2007

1h 40min of torture. Took 40 sec break at the 1 hr mark. My shorts drench in sweat at the end of the training. Should have worn a jersey.

19 July 2007

Cool evening so it made the training tolerable. 1 day break puts the power back into my legs. 1h 35min

18 July 2007

Rest. Note to myself;Remember to stand any cycle if it feels like you cannot cycle anymore. Try drinking chocolate milk/soy milk during ride. Tomorrow target 1h 35min

17 July 2007

Tough day. Struggle after the 1 hr mark again. I thought I ate a bit more that then yesterday but legs got tired half way. Maybe I'm not recovering fast enough. But it was stuffy hot day…I was sweeting like crazy in the first 15min warm up! Today's effort 1hr 25min.

16 July 2007

My lower right leg is a bit swollen from yesterday's crash. Probably because of the socks applying pressure in that area. Today did 1h 25m on the trainer. After 1 hr mark began to lose strength but managed to hang on to it. Had some peanuts while on the bike.

15 July

Went to Kiara TTDI side. Did 2 loops that cost me 2 minor and 1 big crash. On the big one I was in a off chamber cliff, beginning to loose my balance so I put my left foot down but theres no ground on he left side! Fell about 1m, my chin landed on a fallen tree trunk. No major injury. Time:1h30m Avs4.6 Mxs 41.0 Dst 6.67

14 July

Legs slightly sore. Had a good night sleep. Usually I feel hungry or need to go to the loo in the middle of the nite!

13 July

Ok you can say that I have started my serious training. I have 6 weeks to get in shape for IS. Although training have started in June,its mostly twice weekly 45min ride.In July I started to learn about nutritions and training techniques. Today I cycled in the trainer for 1h 15m. Will cycle the same on Sunday( 3 times a week). Come next week I'll add another 15m and cycle everyday at the same duration roughly 150/160 heart beats per minute. Planning to increase the duration at 15min increment every week.