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Decided not to join PCC this weekend because it was far...Hulu Langat. Rode alone to Cyberjaya.




The time taken to complete the ride is the same as many months ago. But there's a difference in the consumption food. I completed the ride with just 250ml isotonic drink where the previous ride I consume 150ml isotonic drink and some chocolates.

But then again I started very early...6.44am and finish early so less exposure time in the sun doesn't warrant too much fluid intake. Hmm did I make any improvement from the previous ride? Yes. But that's not important.

What is important is not having that reluctant feeling to ride your bike. Too much riding can cause this. Now I'm enjoying my ride again after taking a small break.

Max speed: 51.9Km/h, Time: 2h 48m, Distance: 75.11Km Average speed: 26.6Km/h

Puncak Alam Ride

Saturday I didn't feel like riding alone to Cyberjaya so I stayed in bed and SMS Vong for ride on Sunday because the latest PCC newsletter was not out.

On Sunday I joined PCC to Puncak Alam. I rode from home, going through Assuntha Hosp, Jln 222, Kg Tunku, SS24, Bikepro, Sprint highway, Centerpoint. 12KM.

Arrived at Centerpoint early so bought 100+ and a bun which turn out to be a good thing. Our regroup point for the day was roughly at KM 50 of 75! Imagine speeding through Guthrie highway, then climbing up hills in Puncak Alam all on 2 slice of bread and Milo!

Surprisingly I didn't bonk, thanks to the 100+ and the cloudy weather. If it was sunny for sure I'd bonked. Even after the regroup, my energy levels were up and I was speeding (by my standard!) to reach Centerpoint.

Max speed: 52.2, Time: 3h 40min, Distance 95.23KM, Average speed: 25.8

Note: GPS software crashed!

PJ-Cyberjaya-PJ

Max speed: 47.6Km/h, Time: 2h 48m, Distance: 75.7Km, Average speed 26.9Km/h

Wow! Another improvement, shaved of 7 min off my previous time. Average speed increased by 0.9 Km/h. Its a surprise because I didn't feel like riding today.

The day started with me feeling not want to ride and after 1 hour of riding I thought of turning back. But I want to try my new setup...putting the stem to the normal low position. Glad to report the new position is working for me. Made me sit lower on the bike and improving my aerodynamics.


Cyberjaya - PJ

Next to improve is fatigue. Need to put down a constant power over a long period of time. I guess more long distance riding should improve this.

Some improvement using 53t

Again went for the home - Cyberjaya - home route. Try to paddle on the 53t as much as I can, previously even on small hills I would change down to 39t. I manage to shave 5 min off my previous time and increase my average speed by 1 km/h. Not bad, considering the weather was hotter than the previous ride.


Max speed: 46.8km/h, Time: 2h 55m, Distance:76.14Km, Average speed: 26km/h

New Year Ride

Last time New Year means firework photography, now its 3 hour solo ride to Cyberjaya. The ride to my house to Cyberjaya was good but the return ride was so tiring.

Firstly my lower back starts to hurt. Probably because long time never ride continuously for 1 hr+. Secondly my energy level just plunge down after a short break in Cyberjaya (had soy bean drink). Thanks to the cloudy weather if not the return ride will be hard.

Looking back I think I didn't drink enough water. I was a bit blur than usual after the ride. On the new bike, my hands doesn't hurt, knee is good. I adjusted the saddle position so I hope the adjustment & more long distance ride can solve my back problem.

Time : 3hrs, Distance : 76.07KM, Average speed : 25.2KM/h, Max speed : 47.3KM/h

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. :-)

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

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.

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.

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.

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

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.

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.