ramly SP

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" . . . . .

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 :