MTB for Touring

Recycled to a Touring Bike - Done !

Start Date : 14 Sep '08
Completion : 15 Sep '08

"dismantle. . . ."

Rear rack, should be OK after recycled !

Ready for next short Tour de' Thailand !

KIV :

• front rack ?
  
• mount a 3rd water bottle ?
  
• bike stand ?
  
• bar end ?
  
• mirror ?
  
• riser bar ?

Route . . . . ? ? ?
River Kwai . . . ?
Kanchanaburi . . .

or Ko Samui . . . ? ? ?

Ellsworth For Sale !

Frame Size : Small
Condition : 9/10
Price : RM 3.5k only . . . .
Please refer to Shaharin h/phone 012 - 4000182

Food & Nutrition

Ref : "USDA recommends at least five (5) Fruit and Vegetable servings daily" for details

Fruit is one of the healthiest and most natural foods in existence. There are thousands of different types of fruit available to eat. All provide many health benefits. Fruit contains a large number of vitamins, minerals and plant phytochemicals that benefit health. It has been shown that eating whole fruit or juice is best for your health. . . .

A Banana Contains:

86 calories in a medium banana
1 gram of protein
3 grams of dietary fiber
26.9 g carbohydrates
23.9 g sugar
467 mg Potassium
43 mg Magnesium
27 mg Phosphorus
7 mg Calcium
1.3 mcg Selenium
.4 mg Iron
Also trace amounts of zinc, manganese and copper
95 IU Vitamin A
11 mg Vitamin C
22.5 mcg Folate (important during pregnancy)
.7mcg Vitamin B6
.6 mg Niacin
.31 mg Pantothenic Acid

.67 IU Vitamin E

(Remember: If you have a latex allergy, check with your doctor before eating banana)

One date contains:

23 calories
.2 grams of protein
.7 grams of fiber
Potassium - 54 mg
Phosphorus - 5 mg
Magnesium - 4 mg
Calcium - 3 mg
Sodium - 0 mg
Iron - .08 mg

Between HardCore & HardCock

"how to test ur' helmet_by hardcore"

Loso TRM done it before . . . . which i consider him a 'hardcore rider"
cuma tiada siapa yg rakam aksi 'stunt' ini . . . !

"how to test ur' balls _ by Ron a.k.a. hardcock"

Yang ini pulak ha ha ha ! Aksi 'ganas' Ron a.k.a. hardcock !
ha ha ha Red Flag, berapa lama kau orang simpan pic. ni ?
Yang atas x brpa lucu, tapi aku x leh tahan tengok aksi ganas RON !
ha ha ha ! Ganas ! Ganas !
Luu Fikir Laa Sendiri ! ! !

Looking for Racks & Panniers

> > > Preparing For Next Touring > > >

“Having a positive mental attitude is asking how something can be done rather than saying it can't be done.” _ Bo Bennette.

i'm looking for front rack & panniers for my next ride &
I don't mind getting 2nd hand items.

KIV :

• front rack ?
  
• mount a 3rd water bottle ?
  
• mid-fork front ?
  
• bike stand ?
  
• bar end ?
  
• mirror ?
  
• riser bar ?
  
• What else ? ?

Recycled to a Touring Bike !

“ Short Touring - (Route & Date) - Subject to Confirmation & Safety ”
Sg Petani > Bangkok > Kanchanaburi (River Kwai) > Ko Ssamui > Songkhla > Sadao > Kangar/Sungai Petani

NO.	DATE	ROUTE	DISTANCE	DURATION	REMARKS
1	Dec 2008 ?	SG PETANI - KANGAR/PADANG BESAR	150 KM
2.		PADANG BESAR (BY TRAIN) or stop at Bangkok/ Petchaburi and ride to River Kwai > to Bangkok ?	1000 KM	16 hrs	ride from Phetchaburi to Khancanaburi > Bangkok (o/night)
3.		COURTESY CALL TO MALAYSIAN EMBASSADOR IN BANGKOK & MEET LT GEN WINNAI PATHIYAKUL FORMER UN FORCE COMMANDER IN EAST TIMOR			Intend to meet my friend, the former UN FC In East Timor 2001 - 2002
4.		ETD BANGKOK - NONTHABURI	60 KM		R & R for 2 days
5.		NOTHABURI > KANCHANABURI	65 km
6		KANCHANABURI > RATCHABURI	120 KM
7.		RATCHABURI > PHETCHABURI	40 KM (approx)
8.		PHETCHABURI > PRACHUAP KHIRI KHAN	160 KM
9.		PRACHUAP KHIRI KHAN > BANG SAPHAN	190 KM
10.		BANG SAPHAN > CHUMPHOM
11.		CHUMPHOM > LONG SUAN			CHUMPHON TO SURAT THANI 190 KM
12.		LONG SUAN > SURAT THANI
13.		SURAT THANI > KO SAMUI (ISLAND)			R & R for 2 days
14		KO SAMUI > SURAT THANI
15		SURAT THANI > NAKHOM SRI THAMMARAT			215 KM 2 days in Songkhla
16		NAKHOM SRI THAMMARAT > SONGKHLA
17.		SONGKHLA > DANOK/HATYAI	90 KM
18.		DANOK > SP	140 KM approx
	10/14 Days		KM + +

Please keep in touch . . . for the above items ! Thanks.

Note : or maybe : - ( . . .

Train for Tour
SP > Grik > Kota Bharu > SP ? ? ?