5 weeks to go for IM10

[Pictures courtesy from runwitme]
Training oh training:
Run 30km in 3:++
Bike 162km in 4:++
Swim 2.4km in 1:++

Jalan jalan cari makan...memang best!!!

Once upon a time....

IM2008
swim 1:59:27
bike 6:38:39
run 6:23:16
Total 15:27:31
me & SaifulGeng lama
bike 6:38:39.....laju ke?
Jap lagi kong le tu

Habis jugak....15:27:31

IM2009
swim 1:37:46
bike 5:37:40
run 5:37:15
Total 13:10:19

Abu loved pink

Takutnyer...

Acara favouriteprengg...prengg...Hana memang best
IM2009 in 13:10:19

IM2010???

IM2010 training began....

What a lovely day

Malay Mail

Tuesday 22 December 2009

Malakoff 12km/7km race.....Hana Tsu Soffea..7km in 56mins 32secs

with Super Power drink.....

Everything doing well

Day 1: Friday

Arrived at Singapore.....Me, Hana & my wife

Oh Changi......ok la

Wow!!! Amazing Race Asia host

Letihnyerrrr

Yum...yum...yumm

Jalan jalan di Kota Singa

Day 2: Saturday

Piwiiiiiiitttttt

Kemunculan Adek....my champion!

My darling....muahhhh!!!!

Hana in action!!!

Day 3: Race Day

Adek Dush.....mission completed.....Sub 4
Me.....mission completed.....Sub 4:15

Hana with POWER drink
Hana.....mission completed.....750m in 5mins
Sedapnyer
Salute!!!
My family

Last action...2009

Jom balik!!!

King of Genting 02

King of Sempah-Genting #1
30.8.2008

20km in 1hr 57mins

Saiful (Raja Bukit) & Abu (Anak murid...hehehehe)


King of Sempah-Genting #2
7.11.2009

Ayet & Abu

Still OK

Come on Ayet...come on!!!

DNF

4km to go!!! Kasi Letop!!!

Alhamdulillah....Yahoooo!!!!
20km in 1hr 46mins (PR)

Reduce Weight?

Climbing Techniques – Become a Better Climber

In this article i will go through a few different techniques that will enable you to climb more effectively. hopefully putting you at the front of the peloton or if your a sprinter, helping you stay on the back of the pack and not loose too much ground

1. Stay seated as much as possible. Every time you get out the seat and pedal standing up you are going to use more energy create more power but go no faster.
2. However on long climbs you will need to stand up every 400 to 500 meters. This gives your lower back a rest and uses different muscles in your legs. A good tip here is to gear down. so if you have been climbing in the 25, gear down to the 23 as you stand up. This will help maintain the speed you had while seated to keep up your momentum. When you are out the saddle you should not be leaning hard over the bars. Move yourself back so that the saddle is almost hitting your thighs as you rock the bike from side to side
3. Climb with your hands on the top of the bars. On the flats the drops and the hoods will be the best position for aerodynamics, but when you doing 15-20kmph up a hill the aerodynamic advantage of being in the drops will be close to zero. Riding on the top of your bars will also straighten your back and open up your chest. This will help your lungs operate efficiently. Your grip on the bars should be nice and relaxed, no need wasting energy gripping them hard and pulling at them with each pedal stroke
4. Rhythm. Its all about rhythm. find a cadence and speed that you can comfortably maintain and try and hold that all the way over the top of the mountain. In races attacks will happen and you will need to break rhythm to stay on wheels, but try and get back into your own groove as quickly as possible. going too hard too soon will put you in a sore burning state before you reach the top
5. Ride over the top. so many riders will get to the top of a hill and start to coast. This will be a perfect place for someone to attack and make some serious ground and you realize and then try and chase them down. Ride through the hill and pedal the start of the downhill. once you have settled into the decent you can rest the legs. If there is no downhill you going to need to suck it up and try and maintain a good speed so you don’t get dropped
6. Try and ride the hills before the event. If you know a race is coming up and it has a big mountain mid stage, try and ride that mountain before the event so that you have a good understanding of what is required. The knowledge you gain will be priceless
7. Sit as far back in the saddle as you comfortably can. This will create better leverage on the pedals and will put your weight as far back as possible
8. Time yourself. If there is a section of hill that you train on every week. Time yourself up and then try and beat your times. you will quickly see if you are getting any better
9. Be as light as possible. Pointless carrying up 2 full bottles of water if you don’t need them
10. Finally, Stay positive. its just a hill before you know it you will be over the top and thinking “I could have given that a little bit more”

hopefully armed with these tips you will be able to improve your climbing.

Kona 2009 top 15 finisher running shoes - men

Check out the running shoes and strides of these amazing athletes.

1. Craig Alexander (AUS)
running shoes: Newton Stability Racer
run split: 2:48:05 * fastest run

2. Chris Lieto (USA)
running shoes: K-Swiss K-ona
run split: 3:02:35

3. Andreas Raelert (GER)
running shoes: K-Swiss K-Ruuz
run split: 2:51:04

4. Chris McCormack (AUS)
running shoes: Asics Gel Hyper Speed 3
run split: 2:55:58

5. Rasmus Henning (DEN)
running shoes: Adidas Adizero Boston
run split: 2:55:33

6. Timo Bracht (GER)
running shoes: Saucony Fastwitch
run split: 2:56:27

7. Dirk Bockel (LUX)
running shoes: Saucony Grid Type 2
runsplit: 2:57:41

8. Pete Jacobs (AUS)
running shoes: Newton Racer
run split: 2:57:13

9. Andy Potts (USA)
running shoes: Asics Gel-Bandito
run split: 2:52:14

10. Faris Al-Sultan (GER)
running shoes: Adidas Adizero Tempo
run split: 3:03:10

11. Terenzo Bozzone (NZL)
running shoes: K-Swiss K-ona
run split: 3:02:46

12. Maik Twelsiek (GER)
running shoes: Saucony Fastwitch 3
run split: 3:09:27

13. Mathias Hecht (SUI)
running shoes: Asics Speedstar
run split: 3:04:47

14. Eneko Llanos (ESP)
running shoes: Avia Avi-Bolt II Troy Lee Designs
run split: 3:05:02

15. Luke McKenzie (AUS)
running shoes: K-Swiss K-ona
run split: 3:06:19