...::: 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

...::: Kayuhan Naga Lilit :::...

Tarikh: 24hb Jan 2012
Tayar Golek : 07.00am
Mula/Tamat: Petronas Bandar Puteri, Sp
Laluan ~> Click route "Naga Lilit"
Jarak (google) : 200km+

...::: DONE :::...

Nota:

1. Sekadar utk berkongsi ..... "How to survive from 'Naga Lilit' he he he click

Tips 'Naga Lilit" aka Long Distance Ride :

• Start Early .......
• Pace yourself ......
• Eat a lot .......
  
• Drink a lot .....
• Eat nice lunch .....
• "Enjoy d Ride"
• ...... and don't forget to SMILE he he he :- )
  

Feeding @ Hydration Station .....:

• Please take early breakfast...... Next stopping at KM 50+
  
• 1st : Nasi Kandar Ketapang, Baling
  
• 2nd : Petronas Pengkalan Hulu, Perak
• 3rd : Restoran Kari Kepala Ikan, Gerik
• 4th : Caltex Kupang
• 5th : Air Kelapa Muda (top up energy) Kuala Ketil

Info Laluan 'Naga Lilit' and Why i call 'Naga Lilit' :

• .... he3 just to make fun ....... hope u all will enjoy ride.

• 'Hilly Route' - ada 4 ke 5 major climbs yg akan lalui i.e. Gunung Inas, Gunung Paku, 40km rolling to Gerik dan 'rolling and climb 30km+ Banjaran Kedurong ...... ada climbs panjang yg kadang2 terpaksa 'off saddle' ..... tertonggek2 climbs aka 'dancing on the saddle'.... atau Naga Mengeliat ragaih gunung he he he.

• Laluan ini banyak juga 'gon' @ hilly route .... tak terkira banyaknyerrr he he he.

• Pace yourself and enjoy d ride .....I'm sure ...... "Naga won't Lilit you" laa ha ha ha !

• Hope I Can Survive :- )

(Confirm Naga Lilit Riders)

SPCC:

1. Kudaliar Ku
2. Jaycob Toni
3. Ee Koewteow Burger Bpj
4. ramly SP
5. Hisyam Fitri
6. Cgu Romzi
7. Badrul Munir
8. Puad Waksa
9. Mohd Rahmat Ali

GMCC Penaga :

1. GMCC Penaga
2. GMCC Penaga
3. GMCC Penaga
4. GMCC Penaga
5. GMCC Penaga
6. GMCC Penaga
7. GMCC Penaga
8. GMCC Penaga
9. GMCC Penaga
10. GMCC Penaga

My Cycling Calendar 2012

'Don't worry about others doing better than you. Concentrate on beating your own records every day. Success is a battle between You and Yourself.'

My Cycling Calendar 2012 :

1. ~> 1st Jan 2012 – MALAKOFF 2012 approx 210km - Done (click FB )
2. ~> 7th Jan – Bukit Hijau 90km+….... Done
3. ~> 14th Jan - "SPCC & MCT Fellowship Ride" at Manjung, Perak (Done 100km+)
4. ~> 15th Jan - 'Conditioning Ride' approx. 50km+ (Done)
5. ~> 21st Jan - Loop "SP - Yan - SP (approx. 60km+ (Done)
6. ~> 22nd Jan - "SP - Gurun - Jeniang - Bkt Selambau - SP approx. 72km (Done)
7. ~> 24th Jan : click 'Kayuhan Naga Lilit' Approx. 195km+ hilly route (Done)
8. ~> 28th Jan : SP - Yan Besar - SP dist. 80km+ (Done)
9. ~> 31st Jan: SP - Alor Star - Kangar - SP .... Distance 238km+ (Done)
10. ~> 4th Feb : SP - Gurun - Guar - Yan - SP ...Distance: 74km (Done)
11. ~> 5th Feb : SP - Pantai Merdeka - SP @ Conditioning Ride ...Dist. 57km Done
12. ~>18th Feb : click ~> Betong, Thailand (climbing) approx 69km Done
13. ~> 28th Jan : SP - K/Ketil - Parit Panjang - Bt 5 Sik - Jeniang - Bkt Selambau - SP approx 110km only .... (Postponed)
14. ~> 1sth Apr - click MKH Classic Ride approx 100km+ (Done)
15. ~> 6th Apr - 'Base Ride' approx. 50km+ .... (Done)
16. ~> 10th Apr - 'Base Ride' SP-Merbok-Yan=SP approx 67km ... (Done)
17. ~> 11th APr - SP - Baling - SP approx 1ookm+ ... (Done)
18. ~> 14/15th Apr 2012 - Songkran Ride - Thailand (Cancelled)
19. ~> 14th Apr - "Yan" approx ...
20. ~> 15th Apr - "MKH Kulim to Bkt Merah" ...... 180km+
21. ~> 29th Apr - click "JMFR 2012" approx 140km
22. ~> 9th Jun - “Jelajah Kedah 2012” - route 2b.
23. ~> 30th May : 1st Test Ride Laluan Jelajah Kedah 2012 (approx 213km) Done
24. ~> 4th Jun : 2nd Test Ride Laluan “Jelajah Kedah 2012” (approx 173km) Done
25. ~> 9th Jun : Jelajah Kedah 2012 Edisi III (approx 173km) Done
26. ~> 23rd Jun : 'Round Island" @ Silatulrahim Bersama PMA - Done
27. ~> 15th & 16th Sep : Click ~> Rentas Sempadan ...... (approx 350km+ ) Done
28. SP - Alor Star - SP .... approx 208km - Done
29. ~> 13 Oct : Kangar-Satun, Thailand - Kangar - Done 160km+ (failed to complete 40m+)
30.  ~> 21st Nov : MTB Road Endurance SP - Baling : Done 100km+
31. ~> 25th Nov : Raub, Pahang DONE approx 98km
32. ~> “Jelajah Langkawi & Gunung Raya” - Pulau Langkawi
33. ~> “Kayuh Lasak 2012” – 2 Dec 2012 - DONE
34. ~> 25th Dec - Banjaran Titiwangsa 2012” approx. 136km - DONE 
35. ~> 31st Dec : Malakoff Day 1 ....180km+
36. ~> 1st Jan 2013 : Malakoff - Penang Round Island 80km+

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

===========================================================

...::: In Syaa Allah :::...

Masih baru sebagai 'roadie'. Sebelum ini aktif sebagai 'mountie' @ MTB sejak 1997. Both ~ memberi kepuasan fizikal pada tahap maxima. I luv' it :- )

Mula aktif dgn Road Bike pada bulan Jan 2010. Dua 'Insan yg racun' aku utk main RB adalah Cikgu Chen KOTRT dan Malek KOTRT.....(skrg aku patut berterima kasih kpd mereka berdua) kerana perkenalkan aku dgn xtvt 'roadie'. Dalam masa 2 tahun mileage Road Bike aku melebihi 20,000km (excludng Ramadhan ..... i dont ride in Ramadhan).

KOTRT - Penang
Alhamdulillah di beri kesihatan yg baik serta punyai rakan2 kayuhan yg baik hati . . .

SPCC

Jika diberi kesihatan yg baik pada tahun ini 2012 .... i will 'pump' more mileage on road ride ..... 
luv' n' enjoy long distance ride.

click ~> "How to survive in Long Distance Ride"

(Ya Allah, jauhkanlah aku dari rasa riak dan buruk sangka pd sdra2ku)

Quote : ... “Nothing compares to getting your heart rate up to 170-something, riding hard for an hour-twenty, getting off and not hurting, as opposed to 24 minutes of running, at the end of which I hurt. When you ride a bike and you get your heart rate up and you’re out, after 30 or 40 minutes your mind tends to expand; it tends to relax.” ...... Unquote.

..::: Enjoy cycling & never ride just to prove yourself :::. . .

"You can practice sports in any number of ways too: high-speed cycling, running, hiking, they’ll all make you lose weight and make you more fit. But none of those things can make you experience and appreciate an area quite as good as long-distance cycling. The journey is what’s most important, and long distance cycling will give you the best journey you could possibly imagine........."

...::: Somewhere in the world someone is training when you are not.

When you race him, he will win :::...

...::: Get yourself motivated and Do what you Love :::...

Betong Ezi Ride 2011

'Betong Ezi Ride 2011" was a 'Fun & Pleasurable" 2 days ride....
Tagline "Lain Jalan ke Betong"

...::: The Route :::...

24th Dec 2011

Day1 : SP - Kuala Ketil - Kupang Gerik Highway - Gerik - Kg Lalang - Nenering - Betong, Thailand

Day 2: Betong - Baling - Parit Panjang - Kuala Ketil - SP

Nota: Terima kasih pd rakan2 yg hadir dan Special Thanks kpd rakan2 support crews & photographers ~ kerjasama & budi baik2 tuan amat dihargai ..... Jumpa Lagi

Epi Cakayan :- )

"...it doesn't matter if you arrived first, second or last ..... hold your head high ..... and feel proud of yourself ..... "

...... ~> More Pictures (click FB)

Upcoming Ride ......

Date:
10th Dec 2011

Start/Finish:
Petronas Tmn Ria, Sg Petani

Time :
07.15am

Route :

Petronas Tmn Ria - Sg Lalang - Jeniang - Sik - Kg Memali - Lenggong (Hot Spring) - Kg Lalang - Baling - Sg Petani . . . .

~ 'loop' yg menarik .... prep. for Betong Ezi Ride & MALAKOFF 2011 ~

Distance:
150km+ ...... (google maps)

Riders:

1. ramly sp
   
2. CikguMail SP
   
3. Rosman Ramli
   
4. Cikgu Saari
   
5. Khairul Nizar Ahmad @ Jad
   
6. Mohd Rahmat Ali
   
7. Kudaliar Ku

Nota:

1. B'fast kat Jeniang ? .... Sik ?... atau ada cadangan tempat lain ?
2. Bawa spare tube & tyre and $$$ utk kegunaan sendiri.
   
3. ..... jaga2.....nanti ada jemputan kenduri pula he he he !
4. ............=> Link to FB (click )
   

- - - - - - - - - - - - - - - - - - - - - - &&&&&&&& --------------------------

.....::: Betong Ezi Ride 2011 :::......

Date: 24th Dec ...

SP - Kupang Gerik H/way - Gerik - Nenering - Betong, Thailand

Distance :
approx. 150km

Date :
25th Dec 2011
Betong, Thailand to SP

Distance :
approx 90km

Riders:

1. Ramly Sp
2. CikguMail Sp
3. Shariffudin Bin Mohamad - Alor Star
4. Romzi Ismail
5. Cgu Din Powerman
6. Koko Odd
7. Wan Adie SP
8. Hj Estima . . . . MCT
9. Mat Awang
10. Syawalludin Tajudin
11. Rosman Ramli
12. Mait Apit Musa
13. Ahmad Mohd Noor
14. Hisyam Fitri Ismail
15. PMA - Penang Mountain Bike Association
16. PMA -
17. PMA -
18. PMA -
19. PMA -
20. PMA -
21. Ahmad Fauzi Shaari - Pusat Kokurikulum Penang
22. Haizul Azzuan Nordin - Pusat Kokurikulum Penang
23. Khairil Azmer Shaari & amet - RCT
24. Pak Uda - RCT
25. M Johari b Raslil aka Mat Joe - RCT

Nota Penting :

1. Pagi Jumaat 9hb Dis saya & CikguMail SP akan ke Betong utk uruskan penginapan.
2. Kami cuba bajet dlm RM 50.00 shja.....harap masih ada penginapan 24/25 Dis ini.
3. Sila beri pengesahan (Hadir @ Tidak Hadir) selewat2nya esok 8hb Dis sebelum jam 6 petang ....kalau dah tempah bilik, Consider SOLD... dan nama yg tercatat di atas perlu buat bayaran semula kpd kami.
4. Maklum balas segera dari tuan2 amat dihargai.

- - - - - - - - - - - - - - - - - - - - - - &&&&&&&& --------------------------

...::: MALAKOFF 2011/2012 :::...Date: 31st Dec 2011 - 1st Jan 2012

( click )

Riders:

1. CikguMail Sp
2. Ramly Sp
   
3. Saari Saad
   
4. Hisham Fitri
5. Romzi Ismail
6. Mohd Hikmi
7. Rozali Salleh
8. Wan Syuhadi Wan Saad
9. Mohamad Fadil Abdul Shukor
10. Mohd Puad Hj. Mansor
11. Mohd Nazarul
12. Mohd Hafiez (mat apit)
13. Azizan Ariffin
14. Mohd Nizam

Day 1 : 31 December 2011 (70km)
6.00am : Open of registration lines & collection of rider plate. Check-in COMPULSORY!
6.45am : Arrival of VIP and ride briefing
7.00am : Flag off by VIP.
11.00am : Collection of rider plates for riders not cycling on Day 1.
11.00am : Arrival of cyclists at finishing line. Check-out COMPULSORY.
12.00pm : Arrival of Sweepers/Last check-out
12 noon : Briefing of the next day's ride, Lunch, lucky draw and mock-cheque presentation

End of Day 1

Day 2 : 1 Jan 2012 (180km)

6.00am : Open of registration lines & collection of rider plates. Check-in COMPULSORY!

6.45am : Arrival of VIP and ride briefing

7.00am : Flag off by VIP.

2.30pm : Arrival of first wave of riders. Check-out COMPULSORY !

3.30pm : Last check out of riders. Check-out COMPULSORY !