...::: Short Ride, Long Write :::...

Date:

18th Feb 2012

Hilly Route :

Pengkalan Hulu, Perak - Betong Hot Spring - Piyamit Tunnel - 7km 'loop' to Kebun Bunga - Mueng Betong - Pengkalan Hulu, Perak

Ref : 'Short Ride, Ezi Climb'

Distance :
Approx. 69km

Riders :

Koko Odd, Apit, Zizan, Abg Mat Awang, ramly SP, Ferhoud, Yus, Khalib Ironman.

Note:

3 on MTB and 4 on RB

Aim :

Conquer 'Piyamit & Kebun Bunga' and feel the most enjoyable pain.

Dah lama Ana rancang dgn Koko Odd & rakan2 utk climb Piyamit Tunnel dan 7km climb laluan ke 'Kebun Bunga' Betong, Thailand. Kali terakhir visit tempat ini pada tahun 2009. Masa tuu climb dgn MTB ..... boleh lepas laluan ini walaupun tercungap-cungap tekan MTB utk 'conquer' kecuraman 18 - 20 -21 %.

Tapi kali ini Ana 'excited' utk cuba dgn RB pula, Dah boleh bayangkan 'habuan' yang bakal dilalui antara Piyamit Tunnel dan 7km 'kawww' climbing. Bagi kaki kayuh yg kuat aka power, bukit ini biasa sahaja bagi mereka.......tapi 'oldman' macam aku, ia adalah 'killer climb' yg sukar aku 'conquer' dalam 'se-nafas'. Ramai yg gagal di laluan terakhir ini ..... tapi makin ramai yg ingin mencuba.

Minat dan ketagihan mendaki menyerap dalam tubuh aka 'passion in cycling' mengatasi segalanya. Bukan niat Ana utk 'shout to the world' dlm posting ini. Ia hanya xtbt biasa ..... sekadar berkongsi minat hujung minggu dgn rakan2 .....'do what you love' :-)

Bergerak awal dari Pengkalan Hulu, Perak menuju ke Betong, Thailand. Dingin dgn Kabus pagi sepanjang perjalanan ke Betong. Laluan pintas @ highway baru Betong ke Yala telah siap dibina. Laluan 'hilly' by pass pekan Betong ini amat menarik utk kaki basikal ..... !

Jarak dan laluan yg sesuai utk 'warm up' sebelum mendaki. Jalan raya pun cantik ..... well maintain !

before d climb ...... already 'kena' 20km+ rolling !

B4 7km mother climb . . . 'fueling' kelapa pandan muda !

ODD pun pekena juga kelapa pandan 'jaga badan' ......

Gambar ini dirakam berhampiran dgn Pintu Gerbang sebelum menuju ke Piyamit Tunnel. Waktu ini rasa berdebar-debar.....dalam hati: "boleh ka aku climb dgn RB niii". Tuan Fadzil dah bagi warning: "Ly, aku kat sini sahaja....hang naik laa. Aku dah try tapi tak boleh. Lama tak training". You all carry on.....i nak patah balik".

Rakan2 yg lain dah mula mendaki i.e. 1st Khalib, Farhoud dan Yus Betong, Disusuli Mait Apit dan Zizan. Diikuti Koko Odd & Mat Awang. Ana last ~ nak tenteram degup jantung yg kencang he he he :-)

Ana mengikuti Abang Mat dari belakang ...... permulaan mendaki agak baik walau terpaksa 'zig-zag'. Sukar mengerah tenaga dgn gradient yg melampau. Peluh 'lencun'..... sempat tarik zip jersi utk beri ruang udara yg lebih selesa semasa mendaki. Ujian pertama mendaki dari pintu gerbang ke Piyamit Tunnel 'sukses'. Tapi nafas kencang ...... entah brpa MHR pun tak tau ?

Dari bawah Piyamit Tunnel dah boleh nampak route 7km menjalar di atas bukit.....'mak oiiiiii' ~ Sepanjang mendaki, tiada kenderaan melalui route ini .....

Gradient pacak ..... menggerunkan !

...::: Scott Speedster S6 Down :::...
Berhenti utk ambill nafas & recovery. Tak mampu utk buat se-nafas.
Degupan jantung kencang,

~ Mother climb.........welcome all Kaki Kayuh ~

...::: Punctured :::...
The best time to take rest @ recovery......he he he !

~ Rest & Recovery ~
...::: My mind tells me to give up.....but my heart Won't let me :::...
.....get up and ride.....

Memang Ana rasa sukar utk 'conquer' 7km long climb ini dalam 'se-nafas'. Ana terpaksa henti, ambil nafas, baring, relax & enjoy the pain. Kaki tidak cukup kuat utk maintain cadence mendaki.....:-(

Puas ~ apabila dapat complete satu loop yg amat 'menyiksakan' ini.....puas kerana tak 'cramp' dan tak injured. Cuma, ada ketika terpaksa tolak basikal tuu dan terharu dgn gradient yg sukar ditawan. Insya'Allah ~ Ana akan cuba lagi !

Note: Piyamit ~ i will come again :

• need more push up ....
• more squat exercise .....
• don't care if i fail again .....
  
• Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better. ~ Samuel Backett
  

...::: Quick, Easy, Effective :::...

• Start by doing one body-weight squat and 10 pushups
• Rest for 30 seconds, and then do 2 squats and 9 pushups
• Gradually work your way up to 10 squats and down to 1 pushup

Common mistakes:

• Warm up your muscles and get your heart rate up before performing push ups by jogging, or jump rope etc.
• The first mistake is raising or lowering the hips too much, you should be in a straight line head to toe!
• Breathing – Exhale when you go up, inhale while going down
• Try not to lock your elbows as doing so this stresses your joints unnecessarily
• Stretch! Before and after performing push ups.
• Position your hands and feet accordingly to the type of push up you perform. This this is critical in some forms of push-ups to avoid injury.

Reference .... click: "Push" Yourself

...::: Squats :::...

Click Squat Calisthenic Exercise

Note:
"I use both techniques 'push up & squat' .... NO COST....and enjoy doing it"

~ Last but not least ..... my special thanks to ~

Razif @ BalingBiker

~ my frenz ~
Left: Farhoud, ramly SP, Yus Betong, Khalib Ironman, Mait Apit, Tn Fadzil, Koko Odd,
Abg Mat Awang and Zizan

"Memang best ... tak kering gusi dgn gelagat dan gurau senda kawan2"

~ Kita jumpa lagiiiiiii ~

...::: Short Ride, Ezi Climb :::...

" aku ingat dah habis.......oppssss ada lagi 7km "

Tarikh : 18th Feb 2012

Mula/Tamat : Masjid Pengkalan Hulu, Perak

Tayar Golek : 07.15 pagi


Route: "Ayam Masak Kunyit"
Buat satu loop kat atas ...... and enjoy road downhill yg menarik.

Nota :

• ~> Tiada Yuran Penyertaan ......
• ~> Bawa Border Pass atau International Passport
• ~> 'Roadie Santai Ride' ..... kalau tak ada RB, MTB pun OK'
• ~> Parking kereta: Masjid Pengkalan Hulu, Perak
  

~ Have Fun & Enjoy d Ride ~

...::: Kelapa Muda :::...

"Quote :

Coconut In Modern Medicine

Modern medical science is now confirming the use of coconut in treating many of the above conditions. Published studies in medical journals show that coconut, in one form or another, may provide a wide range of health benefits. Some of these are summarized below :

• Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses.

• Kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.

• Kills fungi and yeasts that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, and other infections.

• Expels or kills tapeworms, lice, giardia, and other parasites.

• Provides a nutritional source of quick energy.

• Boosts energy and endurance, enhancing physical and athletic performance.

• Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids.

• Improves insulin secretion and utilization of blood glucose.

• Relieves stress on pancreas and enzyme systems of the body.

• Reduces symptoms associated with pancreatitis.

• Helps relieve symptoms and reduce health risks associated with diabetes.

• Reduces problems associated with malabsorption syndrome and cystic fibrosis.

• Improves calcium and magnesium absorption and supports the development of strong bones and teeth.

• Helps protect against osteoporosis.

• Helps relieve symptoms associated with gallbladder disease.

• Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers.

• Improves digestion and bowel function.

• Relieves pain and irritation caused by hemorrhoids.

• Reduces inflammation.

• Supports tissue healing and repair.

• Supports and aids immune system function.

• Helps protect the body from breast, colon, and other cancers.

• Is heart healthy; improves cholesterol ratio reducing risk of heart disease.

• Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.

• Helps prevent periodontal disease and tooth decay.

• Functions as a protective antioxidant.

• Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease.

• Does not deplete the body's antioxidant reserves like other oils do.

• Improves utilization of essential fatty acids and protects them from oxidation.

• Helps relieve symptoms associated with chronic fatigue syndrome.

• Relieves symptoms associated with benign prostatic hyperplasia (prostate enlargement).

• Reduces epileptic seizures.

• Helps protect against kidney disease and bladder infections.

• Dissolves kidney stones.

• Helps prevent liver disease.

• Is lower in calories than all other fats.

• Supports thyroid function.

• Promotes loss of excess weight by increasing metabolic rate.

• Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats.

• Helps prevent obesity and overweight problems.

• Applied topically helps to form a chemical barrier on the skin to ward of infection.

• Reduces symptoms associated the psoriasis, eczema, and dermatitis.

• Supports the natural chemical balance of the skin.

• Softens skin and helps relieve dryness and flaking.

• Prevents wrinkles, sagging skin, and age spots.

• Promotes healthy looking hair and complexion.

• Provides protection from damaging effects of ultraviolet radiation from the sun.

• Helps control dandruff.

• Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.

• Has no harmful or discomforting side effects.

• Is completely non-toxic to humans. . . . . ~> unquote"
  

click ~> 'The Tree of Life'

...::: Wallahu 'alam bissawab :::...

Nota:

• Biasanya Ana ambil sebiji 'after short ride'. Kalau lebih dari 100km+, Ana minum lebih dari sebiji he he he !
• Prefer 'kelapa pandan' ..... :- )
• Pernah rasa terlalu haus walaupun baki kayuhan lagi 40km+. Selepas 'pekena' sebiji air kelapa dan isinya rasa macam makan '10 packs power gel' he he he.
  
• Orang kata minum air kelapa muda 'sakit urat'....tapi, alhamdulillah Ana tidak pernah rasa sakit-sakit urat......malah rasa segar pada keesokkan harinya.
• Bukan selalu......biasanya selepas dan semasa xtvt berbasikal.
• Selain dari fresh vegetables & fruits, ada juga 'supplements' lain yg Ana makan i.e. Multivitamin, Coenzyme Q10.
  
• BMI ~ 'maintain' :- )
• Cyling xtvt 'jarak jauh' hujung minggu padat dan Kawwww ...... !

Sekali sekala mesti Pekena 'solid' i.e. Daging Bakar or Steak :- )

So far ~ Alhamdulillah
Ana sentiasa bersyukor dgn rahmat & kesihatan yg Allah swt berikan....

...::: 235km on Flat Road :::...

Date : 31st Jan 2011

Route : SP - Yan - K/Kedah - Kangar

Distance : 235km

'Solo'........ mula bergerak dari rumah jam 07.30 pagi. Cuaca mendung dari SP ke Yan dan kadang-kala panas dari Yan ke Kangar, Perlis.

Pergi/Balik laluan yg sama atas beberapa faktor:

• suka menyusuri jalan kampong dari Semeling hingga Simpang Kuala Sungai
  
• kurang dengan kenderaan dan lampu isyarat :- )
• suka @ tidak 'terpaksa' lalui cabaran angin laut dari Dulang, Yan ke Kangar, Perlis
• 'flat road' aka friendly route ..... :- )
  

Fokus : -

• untuk lengkapkan mileage @ 'week end xtvt' dgn kayuhan 1,000km.
• for base ride and hold cadence to and fro .....
• fitness and endurance ....
  

Tiada masalah utk maintain speed @ hold cadence dari SP ke Yan. Tapi, seperti yg dijangka 'angin laut' laluan dari Dulang - Sg Limau - Kuala Kedah yg tidak menentu arahnya menguji kekekuatan kaki & mental. Melawan arah angin memerlukan tenaga tambahan dan kesabaran.....perjalanan masih jauh.

Berhenti Petronas Batas Paip @ 'check point' pertama di KM 68 utk 'isi minyak'.

Penat meredah angin laut Yan - Kuala Kedah ...... ada ketika gagal 'hold cadence' hingga speed drop antara 25 - 30km sahaja. Jarak antara Yan ke Kuala Kedah cuma 30km lebih ..... tapi terasa 'terlalu panjang' untuk lepas 'laluan' tersebut ..... banyak tenaga yg hilang......baru 68km '2hrs+ on saddle' sudah terasa lapar .... 'signal for carbo loading' ......... he he he !

Breakfast + Lunch ? ? ?
------------------------------------
Nasi Putih separuh - lebih kurang 200 kalori
Ayam Bakar (dada) - lebih kurang 170 - 200 kalori
Sup Sayur + ayam - lebih kurang 150 - 200 kalori
Kicap (utk ganti garam)
....2 gelas air suam...
RM 9.50

-------------------------------------
'Carbo loading' yg masuk lebih kurang 600 kalori cukup memberi tenaga semula ...... selesa dan tidak terlalu kenyang....... just nice ...... alhamdulillah :-)

Laluan dari Kuala Sungai ke Kangar memang menarik .....'flat' ......menyusuri lorong motorsikal dgn kelajuan sederhana.....antara 30 > 35 > 40km sahaja. Dah berulang kali aku ikut laluan sawah padi ini......tidak jemu2......kadang2 angin kencang dan kadang2 'cuaca bersama anda'.

Tiba Kangar lebih kurang jam 11.50 pagi Rehat & minum2, Meneruskan kayuhan ke Petronas Bohor Temak, Kangar Perlis. Jarak SP - Behor Temak approx 117km.

Rehat bersama rakan Hj Haslizan TRM di Petronas Bohor Temak dan meneruskan kayuhan ke rumah abang ipar di Kg Surau Utan Aji utk Solat. JMB Kg Surau Utan Aji 2.40 petang.....agak lewat kerana asyik berbual. Selepas kena segelas air kopi kaw.....terasa segar dan bertenaga utk meneruskan baki kayuhan sejauh 100km+ lagi ..... :-)

Berhenti di KM 147 (Jerlun, Kedah) .... utk minum sebiji air kelapa pandan
Calories & Carbo of Young Coconut

Perjalanan balik di laluan yg sama Kangar - Kuala Kedah - Yan - SP. Setiba Sg Limau sekitar jam 5.00 petang hujan lebat......renyai2 sekitar pekan Yan ...... dan lebat hingga ke Sg Petani. Tiada pilihan ..... waktu makin suntuk, terpaksa kayuh dalam hujan sepanjang jalan dari Yan ke SP. Basah kuyup setiba rumah.......Alhamdulillah selamat sampai.......Mem dah siapkan minuman kegemaran 'Air Carot + Susu'.....

Distance : approx. 235km
Cal. Burn : 4,797 + wind resistance + heat + xtra effort : ..... time 2 ?
On Saddle : 8hrs and 35 mins.

Nota:

• Alhamdulillah .....
  
• Fokus utk mencapai mileage, hold cadence & base ride dlm long distance tercapai.
  
• Total mileage for Jan 2012 ....on 'week end' & 'off day' cycling ..... 1,095km.
• ........ Enjoy Long Distance Ride.....!

"It always seem impossible, until it's Done"

~> Nelson Mandela