Thursday, December 24, 2009

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.....

Wednesday, December 9, 2009

Everything doing well

Day 1: Friday
Arrived at Singapore.....Me, Hana & my wife
Oh Changi......ok la
Wow!!! Amazing Race Asia host
Jalan jalan di Kota Singa

Day 2: Saturday
Kemunculan 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
My family
Last action...2009
Jom balik!!!

Wednesday, November 11, 2009

King of Genting 02

King of Sempah-Genting #1
20km in 1hr 57mins
Saiful (Raja Bukit) & Abu (Anak murid...hehehehe)

King of Sempah-Genting #2

Ayet & Abu
Still OK
Come on Ayet...come on!!!
4km to go!!! Kasi Letop!!!
20km in 1hr 46mins (PR)

Monday, November 2, 2009

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.

Monday, October 5, 2009

My champion Adek Dush...No 1 (18-24 Age category)

B4 training gang
Cepat Dush cepat
Abe Abu
Ait mandi lebih
Fuhhhh.....Dush with flying SilverHawk
Saje je nak standing climb
Gaya turbo
Mr Champion....Dush meletop
sama2 terbang
Mr are finisher
Dush 5:30:51
Abu 5:45:39
Ait 6:40:19
Fairuz 7:++

Friday, October 2, 2009

Mission 5:30

It's not about winning...this is our moment
Good Luck to all

Wednesday, September 16, 2009

Juadah di Hari Raya

(19/9)...40km bike
(20/9)...1st Raya...Makan2
(21/9)...2nd Raya...Spg. Pulai-Cameron Highland 75km bike
(22/9)...3rd Raya...15km run or 7km Kledang hill run

Any body want to join me...
please contact Abu: 016-2123577

Wednesday, July 8, 2009

Thursday, July 2, 2009

My lovely Hana Tsu Soffea

My Sweetheart
My darling
Hana meletop!!!
Swim laju2 ye....
Masa training
Masa stretching
SCSIM 2008
IM Langkawi 2009
Kenyir OD Tri
Yang terbaru!!!
Siapa lagi laju?
Hana...slow sikit....ayah dah tak larat ni...hehehe