Monday, March 31, 2008

Mengelilingi Gunung Jerai 29 Mar 2008

ETD Sg Petani 7.00 pagi > ETA Chandi Merbok 07.16 (30km) speed ? meter rosak ! Kat meeting point dah ramai menunggu Zieman & Pak Megat dah sibuk dok kira orang. Semua 34 riders wow ! not bad ! Niii gambar2 ride ari tu . . .ada aku campok2 dgn RedFlag & Zieman utk koleksi blog aku (ada pics yg mis ni . . . Thanks Guys !

Start : 08.17 am
Finish : 3.30 pm
Dist. 66.7km
Untukmu LOSO - Bunga Petai !

b4 'd ride mee goreng !









saja ni nak 'show off ' kat LOSO. . .short bar mana leh jump ! ha ha ha

Lunch 'mee hailam' . . .No Aji No Moto !

DeanMark your friends ?

stop lagi tunggu rider !

stop lagi ! ada yg sakit perut . . buang yg wajib udahlah Bro !

Dah lewat nii !

adeeeh Long Climb . . .tgh panas lit lit !

Khalid @ ironman tunjuk skill repair rantai putus !

potong dulu !

buat camni, senang aje !
sambung balik, haa dah siap !

Khalid @ ironman, friend & his Khalid Jr. Baru 12thn, lasak & good rider !

wan shahidan dok bantai ayaq mineral aku ! Tak pa adikberadik.

Lagi 30 min. nak kayuh, dok bantai mee goreng !

Sifu ! Khalid @ ironman pernah ride ke Kunming China dlm masa 95 hari ! Solute Bro !

Stop lagi kat Shell Gurun. . . 'diesel power' !


Tok Megat & friends
jump with 'ur hardtail !. . . .Loso mesti geram niii ! short bar mana leh jump !

Sunday, March 16, 2008

Bed Time Reading - "Ride to Fitness"

(For Bed Time Reading)

Cycling can do wonders for your cardiovascular system

HEAVY BREATHING

Athletes train their hearts by working out at a sustained rate. There are a couple of ways to establish the best rate for you. The first is a "stress test," done on a treadmill and monitored by electrodes and doctors, and the best way to determine your maximum heart rate and overall fitness.

> However, there is also a formula that you can use that is fairly accurate and very helpful for determining your maximum and target heart rates.

> First, take the number 220 and subtract your age. The resulting number is your maximum heart rate per minute. For example, a 30-year-old's max heart rate would be 190 ( 220-30 = 190 ).

> To determine a target aerobic zone, take eighty percent of 190, which would be 152 heart beats per minute.

> Optimally, you would then want to work out at that level for around two hours. For shorter sprint intervals, you want to get the heart up to within ten percent of max.

15th Mar "FELLOWSHIP OF THE RIMS" - UUM SINTOK XC 63km

Tengok dulu gambar2 ni nanti aku komen.Terima Kasih OmaQ, kerana membantu aku tengah hangat lit lit. . .tayar depan bocor !
Medal Khas - "Fellowship of d' Rims" - omaQ!





Briefing by Roadie. .? "it's about 45 - 50km" aiyaa u 'r not sure maa ! Reccee by motorbike aaa ? My CatEye : 63km

Zankx TRM. . .Jamboree or Race ? Tak nampak bayang langsung. Mu buat brpa jam Zan ?

Loso TRM - Pakar Astronomy. Ride dgn dia x payah bawa GPS. Tapi ari tuu kat UUM panas terik x nampak bintang2. . .dia sesat ! ha ha ha ha ! (gurau Che Gu,"please teacher may i go out")
again . . .

and again . . .

"No more spare tube" - Friendship is . . . borrow 'ur spare tube ?

so hot. . . .Comitteee/marsyal not sighted ! Where r 'ur guys !
aiyaaa another climb. . .
Pak cik mail TRM far behind. . . .
Pak cik mail d'hardcore rider !

time 12.00 noon. . . it was "awesome" . . . . .
video

Bukit Botak !

Marsyal . . .? Aku ingat dia artist ?


Mat Kedah & Adi pinjam pics ni . . . he he he!

My CatEye : 63.3 km & 4hrs ride. . . .!

Menu Options :

1 can (3oz) tuna fish----22 grams
3 glasses milk-----------24 grams
1 cup kidney beans-------13 grams
1 chicken breast---------27 grams
3 egg whites-------------12 grams
TOTAL-------------------224 grams . . .

and my lunch :

Roti Nand Special taruh madu di atas ! Pudina lebih sikit. . .and
Ayam Tandori Special !

And for Dinner - KFC . . . .!
" Eat To Ride - Ride To Eat " . . .>KOTRT Penang