my Proton Waja joining Autobot team in new Tranformers The Movie 4 . geng baik la.
My Bike
after my old bike patah dua huh huh huh Epoi Janggut n Ej push me to get new frame otherwise putus kawan hahaha
my old frame R.I.P huh huh huh
This is my new Bike Discription
Tank Pro - Sport 2006
SIZES - 17"
SPEEDS - 27
FORK - Rock Shox Duke U-Turn
DERAILLEUR - Shimano XT
SHIFTER and BRAKE LEVER- Shimano XT Dual Control
BRAKE - Shimano XT
CRANK - Shimano XT
CASSETTE - Shimano XT
WHEELSET - Mavic Cross Max Enduro
(spare wheelset - mavic 221 32 spokes, DT Swiss spokes ,xt hub with 9 speed XT Cassette and Panaracer massanger 1.25 Slick Tyre- used for road cycling)
TIRE - Panaracer 2.1 Fire XC Pro
STEM - Race Face
HANDLE BAR - Easton C70
SADDLE - FSA
SEAT POST - Tank 27.2
PEDALS - Shimano SPD 747 (already change to Crank Brothers Egg Beater)
WEIGHT 11.3 kg
Tank Pro Sport Geometry
my old frame R.I.P huh huh huh
This is my new Bike Discription
Tank Pro - Sport 2006
SIZES - 17"
SPEEDS - 27
FORK - Rock Shox Duke U-Turn
DERAILLEUR - Shimano XT
SHIFTER and BRAKE LEVER- Shimano XT Dual Control
BRAKE - Shimano XT
CRANK - Shimano XT
CASSETTE - Shimano XT
WHEELSET - Mavic Cross Max Enduro
(spare wheelset - mavic 221 32 spokes, DT Swiss spokes ,xt hub with 9 speed XT Cassette and Panaracer massanger 1.25 Slick Tyre- used for road cycling)
TIRE - Panaracer 2.1 Fire XC Pro
STEM - Race Face
HANDLE BAR - Easton C70
SADDLE - FSA
SEAT POST - Tank 27.2
PEDALS - Shimano SPD 747 (already change to Crank Brothers Egg Beater)
WEIGHT 11.3 kg
Tank Pro Sport Geometry
Kajang Mountain BIke Hash
Date : 15 July 2007
Time : 8.30am
Location : start at Kajang Technology Park
This weekend, we be headed to Kajang for Mountain Bike Hash. By 8am i already at kajang perdana but nobody there event the organizer rupa-rupanya salah tempat hahahaha then i wait epoi and his mat salleh friend at kajang perdana to the correct starting line at kajang technology park. epoi introduce me as andy to his mat salleh friend hahaha andy lak nama aku kali ni
the hash start by 9.00am, ride through parm estate and new kajang highway but less of trail marking make our hash become kelam kabut dont know which trail should we used.
Time : 8.30am
Location : start at Kajang Technology Park
This weekend, we be headed to Kajang for Mountain Bike Hash. By 8am i already at kajang perdana but nobody there event the organizer rupa-rupanya salah tempat hahahaha then i wait epoi and his mat salleh friend at kajang perdana to the correct starting line at kajang technology park. epoi introduce me as andy to his mat salleh friend hahaha andy lak nama aku kali ni
the hash start by 9.00am, ride through parm estate and new kajang highway but less of trail marking make our hash become kelam kabut dont know which trail should we used.
Epoi finish with "cipan" face
it's going to rain hehehe
by 10.30 i already finishing line boring loo just 1 1/2 hour ride tak best langsung . so epoi and i make decision RIDE TO GENTING hahaha
with my fiancee and epoi
dragon boat
KBS Dragon Boat Team was birth hehehehe. .
Our Training is very hard because we know the race was begain just two weeks before. So my KSU give approval for us to training from 8am - 10am and from 5pm-7pm every days until the race begain so with that my weight loss 4kg great achievement hehehehe
KBS Dragon Boat Team
Man Catagory
Even our team is still "young", we already got 1st place on Putrajaya water Sport Carnival in Dragon Boat catagory. Thanks for all the team members and our coach Mr. Ajis.
we win we win !!!
Our Training is very hard because we know the race was begain just two weeks before. So my KSU give approval for us to training from 8am - 10am and from 5pm-7pm every days until the race begain so with that my weight loss 4kg great achievement hehehehe
Sad to our gurl team they loss at final at 5th place. no wonder la, they still got no great teamwork, kayuh pon beterabur lagi tak sekata so korang tak reti-reti ke nak training hehe
Mr Ajis said want to make kenduri to celebrate our wining so just wait the time will come
KBS Dragon Boat Team
Man Catagory
- Ajis
- Shamsul
- Jambu
- pian
- Faizul
- Irfan - our "Kemudi Man"
- pok nik
- haji pok cik zin
- zainudin
- nizam
- safuan
- shamsuri -they said this man is my twin hahaha
- mat salam
- daneal
- syed
- Shauki
- me - heero yui
and the ladies / gurl team
- Moshi - moshi
- Shima
- Dayah
- Hafiza
- Azah
- Lailatul Azlina
- Rohana
- Linda IT
- Norzee
- Adeq - nak panggil abang is pon blh
- Ana Aset
- Noras
- Noorli - She is not Noorli Pak Wan Chek TV3 Host
- Jun - also can call her July or Dicember
- Faezah
Our Manager
Mr. Mohd Azhari Mohammad
jim thomson loop
For those of you who want to take...
One lap around Jim Thompson's Grave
can read this link
write by PatOne lap around Jim Thompson's Grave
can read this link
what is eco challange
Certainly one of the most appealing things about adventure racing is that there is no fixed format. However, there are a few things that all adventure races have in common. Firstly, they are always multi-sport events and the disciplines involved are all non-motorized outdoor sports. How far can you go on your own steam? That’s what it’s about. The most common events are trekking or trail running, mountain biking, kayaking and rope work (usually abseiling, flying fox or climbing).
One of the most exciting things about adventure racing is that each race is tailored to suit the unique environment and terrain of the event. To this end, a race may have caving or sailing and diving or glacier trekking to showcase that area’s attractions. Adventure racing is a great way to see the country and, if you are lucky enough, a great way to see the world.
Secondly, all adventure races are team events. One very good reason for this is that almost all races are held in remote wilderness areas and your team is your first safety net should anything go wrong. Also, the element of teamwork raises the challenge above the purely physical; human qualities such as patience, attention to others, awareness of one’s own weaknesses and selflessness are as essential as speed or stamina. The longer and harder the race, the more you will rely on your team.
What, then, makes a good teammate? Let’s think for a moment about more familiar team sports. In a football or rugby team, you need to have teammates with various and complimentary skills. Some are attackers, some are defenders, some, like the manager, only think and strategize. The striker doesn’t need any of the goal keeper’s skills. In rugby there are the big, strong guys and the small, speedy guys and never the twain shall meet.
In a relay team, everyone has the same skills, and what they have to do is to perform at their personal best individually. Teamwork is limited to passing the baton efficiently. The criteria for choosing the team is simply getting hold of the four fastest runners you can lay your hands on.
Choosing teammates for an adventure race is quite different. The whole team has to get through the whole course, everyone finishing each discipline - together. As Ian Adamson of the world-renown Team Eco Internet put it, “You have to be a very good generalist”. You can be the world’s best mountain biker, but if you can’t paddle a kayak it may cost your team the race and even put them at serious risk.
There will naturally be teammates who are stronger in one discipline than another. Use those strengths! A teammate who is stronger in one thing can take more responsibility in that area – for example be the appointed bike mechanic or chief navigator. But that doesn’t mean that they have to be at the beck and call of everyone else. I once met a person who couldn’t even lower her own bicycle seat without the aid of the team mechanic. The team soon refused to race with her.
So in a good adventure racing team, everyone must have the same basic skills even if they are at different levels of expertise. But when it comes to attitude, a variety of complimentary approaches often helps. The trick is to achieve balance with the various personalities in the team.
If everyone in the team has the “win at all costs” mentality, then the atmosphere can become over serious and the team can lose sight of the need for caution. And if everyone is overly careful, then the team isn’t going to get anywhere. Sometimes the most important person in the team may be physically the weakest, but they are the one who can pull the team together and get them through disagreements and discouraging times.
In the end, there are no rules for choosing teammates. Run the idea by some people whose skills you know and have confidence in. Go out together and push yourselves hard in training. Keep talking and be honest about your commitment, abilities and goals. You’ll see soon enough what kind of teammates work for you - and if you work for them.
THE HISTORY OF ADVENTURE RACING
The origins of adventure racing lie in a multi-sport race (mountain running, kayaking, and mountain biking) that takes place in New Zealand called the Coast to Coast. Started in 1980, this was the first multi-sport, wilderness endurance race. It was actually created when someone misunderstood a conversation they overheard suggesting some American’s were looking to create a wilderness challenge, the next step in our endless pursuit of the ultimate challenge. In an attempt to beat the American’s to the punch, Coast to Coast and another race known as the Alpine Ironman were created. Not long after and completely unrelated, the American’s actually did dabble in the extreme with a race called the Alaska Mountain Wilderness Classic started in 1983. While Coast to Coast has grown into one of the most heralded multi-sport races the Alaska Mountain Wilderness Classic has stayed very grass roots advertising by word of mouth only and all profits from the race being given back to the competitors. It is still very much as it was in 1983.
The next big step was the Raid Gauloises (commonly known as the Raid), first held in New Zealand in 1989, the first mixed team multi-sport, multi-day wilderness endurance race. Created by Gerard Fusil, the Raid quickly popularized the sport of adventure racing in Europe (particularly France, Fusil’s home turf), Australia and New Zealand through Fusil’s superb marketing. To many, this was seen as the ultimate test of human endurance. The Raid traveled to a different exotic location around the world every year leaving room for a new race in the homeland of the sport, The Southern Traverse. Started in 1991, The Southern Traverse maintained the true spirit of adventure racing established by the Raid but over a shorter, 3-5 day period (although the winning team has traditionally done it in less than 3 days). Although the popularity of the sport grew rapidly in Europe, Australia and New Zealand, it was still relatively unheard of in North America. It wasn’t until a two time Raid competitor and talented entrepreneur, Mark Burnett, created the Eco-Challenge that the sport was taken notice of by North America. The first race took place in Utah in 1995 (in the face of much environmental controversy) and grew from there to a status equaled only by the Raid. Since then, many new races have begun to pop up all around the world, although not all of them have established themselves as legitimate, viable events yet.
In the wake of the heavy media attention around events like the Eco-Challenge, a new, more accessible style of adventure race has emerged - the weekend race. The 5+ day races around the world require not just a huge time commitment for preparation and competing but also a substantial financial investment. The weekend race (typically 36 hours in length) offers a more realistic starting point for those looking to test themselves in the adventure-racing arena. They require substantially less time and training to prepare for, technical skill requirements are minimal and the cost is much lower yet they are still long enough and challenging enough to test the limits of most weekend warriors and provide an ideal training ground for those looking to compete in longer races. The result of this new trend - participation in adventure racing is exploding and bringing it perilously close to mainstream…
TOOLS AND EQUIPMENT
Clothing : Your clothes are your best protection against the environment. Think about the conditions of the race and choose appropriate clothing. The wrong clothing can have you pull out of the race from hypothermia or heatstroke. Try to train with the same clothing you race in so you know how it performs. Does it dry quickly? Are there seams or zips, which will chaff? Do you need protection from plants and thorns? Avoid cotton and go for synthetic materials, which dry quickly and wick moisture away from your body.
Footwear : Your feet are your most important tool in a race. Look after them well with shoes that fit properly. Never race with shoes that you have not already tried out extensively in training. I am a firm convert to Salomon’s Raid Race which is light, fast drying and built to withstand the punishment of regular soaking and constant wear through mud, rocks, ice and jungle. Pay attention to your socks. Avoid any seams in the toes or heels, which can cause blisters. I often turn my socks inside out so the seams are not against my skin.
Backpack : Choose a pack that is appropriate to your race. How much do you need to carry? On a long race like the Eco Challenge where you need to haul a lot of gear, almost every team uses the Salomon Raid 300 backpack. It is ultralight and has a simple and functional design, which gives easy access to your equipment. It seems to almost magically expand to take enough for several days and it can be cinched tight enough for day use. For short one-day races, small daypacks are ideal. Camelbak, which pioneered the concept of having water bladder and a drinking tube you can take constant sips from, has an extensive range to suit your needs and budget.
Harness and climbing equipment : Since most adventure races feature some aspect of rope work like abseiling or climbing, it is worth investing in a set of good lightweight climbing gear. You will usually need a harness, carabineers and various slings or cords. One of the lightest and most affordable carabineers on the market is the Lucky Raya locking carabiner, which sells for only RM25. Singing Rock and Ocun are two European brands, which produce affordable harnesses, certified for climbing use.
Miscellaneous bits: This usually depends on the disciplines of the race you are taking part in. An altimeter is very helpful for navigation and a good waterproof stopwatch is absolutely vital. A towline can be helpful if you have a strong teammate who can spare the energy to help a slower member. Make a towline with a bungy cord and find some way to attach it to both team members. You do need to practice this a couple of times on training sessions to see of it works for your team.
Remember also to train with all your equipment and to try to simulate race conditions as closely as possible. Otherwise you can end up like the indignant French guys in Sarawak who found that “zee leaches can bite right through zee tights!!”
NUTRITIONS AND HYDRATIONS
There were a lot of things, which we could have done better in that Eco Challenge, but none more so than our nutrition. All the healthy, energy giving food we brought along was practically inedible: the carbo-replacement sports drink gave us terrible mouth ulcers which made eating our crispy dried bananas and crunchy trail-mix like chewing razor blades. The very smell of our protein bars made us want to throw up.
Prior to the race, we tasted some of the drinks and bars and didn’t think very much of their taste. But we optimistically said to ourselves, “Don’t worry, when we are really hungry we can gasak anything!” Wrong. If it tastes bad when you are at home, it’s going to taste ten times worse after it has been in your pack for a week and when you are already nauseous from the physical exertion.
The only things we could eat were junk food like biscuits, chocolate and instant noodles. Tasty stuff that we could stomach, but which did little for us nutritionally. Lacking the nutrients and calories to replenish what was burnt, our bodies just devoured themselves. We finished the race practically on pure will power alone, but we paid a high price.
One thing that adventure racers have to be aware of is hyponatremia, also known as water intoxication. It is simply a sodium deficiency caused by flushing the sodium from your blood because of your large intake of water exacerbated by constant sweating. Symptoms can include nausea and cramps in the early stages and more seriously, disorientation and low blood pressure. Coma and death are possible even though the body is well hydrated. Sports drinks that replace your electrolytes such as 100PLUS can help to keep you hydrated very effectively.
One of the most exciting things about adventure racing is that each race is tailored to suit the unique environment and terrain of the event. To this end, a race may have caving or sailing and diving or glacier trekking to showcase that area’s attractions. Adventure racing is a great way to see the country and, if you are lucky enough, a great way to see the world.
Secondly, all adventure races are team events. One very good reason for this is that almost all races are held in remote wilderness areas and your team is your first safety net should anything go wrong. Also, the element of teamwork raises the challenge above the purely physical; human qualities such as patience, attention to others, awareness of one’s own weaknesses and selflessness are as essential as speed or stamina. The longer and harder the race, the more you will rely on your team.
What, then, makes a good teammate? Let’s think for a moment about more familiar team sports. In a football or rugby team, you need to have teammates with various and complimentary skills. Some are attackers, some are defenders, some, like the manager, only think and strategize. The striker doesn’t need any of the goal keeper’s skills. In rugby there are the big, strong guys and the small, speedy guys and never the twain shall meet.
In a relay team, everyone has the same skills, and what they have to do is to perform at their personal best individually. Teamwork is limited to passing the baton efficiently. The criteria for choosing the team is simply getting hold of the four fastest runners you can lay your hands on.
Choosing teammates for an adventure race is quite different. The whole team has to get through the whole course, everyone finishing each discipline - together. As Ian Adamson of the world-renown Team Eco Internet put it, “You have to be a very good generalist”. You can be the world’s best mountain biker, but if you can’t paddle a kayak it may cost your team the race and even put them at serious risk.
There will naturally be teammates who are stronger in one discipline than another. Use those strengths! A teammate who is stronger in one thing can take more responsibility in that area – for example be the appointed bike mechanic or chief navigator. But that doesn’t mean that they have to be at the beck and call of everyone else. I once met a person who couldn’t even lower her own bicycle seat without the aid of the team mechanic. The team soon refused to race with her.
So in a good adventure racing team, everyone must have the same basic skills even if they are at different levels of expertise. But when it comes to attitude, a variety of complimentary approaches often helps. The trick is to achieve balance with the various personalities in the team.
If everyone in the team has the “win at all costs” mentality, then the atmosphere can become over serious and the team can lose sight of the need for caution. And if everyone is overly careful, then the team isn’t going to get anywhere. Sometimes the most important person in the team may be physically the weakest, but they are the one who can pull the team together and get them through disagreements and discouraging times.
In the end, there are no rules for choosing teammates. Run the idea by some people whose skills you know and have confidence in. Go out together and push yourselves hard in training. Keep talking and be honest about your commitment, abilities and goals. You’ll see soon enough what kind of teammates work for you - and if you work for them.
THE HISTORY OF ADVENTURE RACING
The origins of adventure racing lie in a multi-sport race (mountain running, kayaking, and mountain biking) that takes place in New Zealand called the Coast to Coast. Started in 1980, this was the first multi-sport, wilderness endurance race. It was actually created when someone misunderstood a conversation they overheard suggesting some American’s were looking to create a wilderness challenge, the next step in our endless pursuit of the ultimate challenge. In an attempt to beat the American’s to the punch, Coast to Coast and another race known as the Alpine Ironman were created. Not long after and completely unrelated, the American’s actually did dabble in the extreme with a race called the Alaska Mountain Wilderness Classic started in 1983. While Coast to Coast has grown into one of the most heralded multi-sport races the Alaska Mountain Wilderness Classic has stayed very grass roots advertising by word of mouth only and all profits from the race being given back to the competitors. It is still very much as it was in 1983.
The next big step was the Raid Gauloises (commonly known as the Raid), first held in New Zealand in 1989, the first mixed team multi-sport, multi-day wilderness endurance race. Created by Gerard Fusil, the Raid quickly popularized the sport of adventure racing in Europe (particularly France, Fusil’s home turf), Australia and New Zealand through Fusil’s superb marketing. To many, this was seen as the ultimate test of human endurance. The Raid traveled to a different exotic location around the world every year leaving room for a new race in the homeland of the sport, The Southern Traverse. Started in 1991, The Southern Traverse maintained the true spirit of adventure racing established by the Raid but over a shorter, 3-5 day period (although the winning team has traditionally done it in less than 3 days). Although the popularity of the sport grew rapidly in Europe, Australia and New Zealand, it was still relatively unheard of in North America. It wasn’t until a two time Raid competitor and talented entrepreneur, Mark Burnett, created the Eco-Challenge that the sport was taken notice of by North America. The first race took place in Utah in 1995 (in the face of much environmental controversy) and grew from there to a status equaled only by the Raid. Since then, many new races have begun to pop up all around the world, although not all of them have established themselves as legitimate, viable events yet.
In the wake of the heavy media attention around events like the Eco-Challenge, a new, more accessible style of adventure race has emerged - the weekend race. The 5+ day races around the world require not just a huge time commitment for preparation and competing but also a substantial financial investment. The weekend race (typically 36 hours in length) offers a more realistic starting point for those looking to test themselves in the adventure-racing arena. They require substantially less time and training to prepare for, technical skill requirements are minimal and the cost is much lower yet they are still long enough and challenging enough to test the limits of most weekend warriors and provide an ideal training ground for those looking to compete in longer races. The result of this new trend - participation in adventure racing is exploding and bringing it perilously close to mainstream…
TOOLS AND EQUIPMENT
Clothing : Your clothes are your best protection against the environment. Think about the conditions of the race and choose appropriate clothing. The wrong clothing can have you pull out of the race from hypothermia or heatstroke. Try to train with the same clothing you race in so you know how it performs. Does it dry quickly? Are there seams or zips, which will chaff? Do you need protection from plants and thorns? Avoid cotton and go for synthetic materials, which dry quickly and wick moisture away from your body.
Footwear : Your feet are your most important tool in a race. Look after them well with shoes that fit properly. Never race with shoes that you have not already tried out extensively in training. I am a firm convert to Salomon’s Raid Race which is light, fast drying and built to withstand the punishment of regular soaking and constant wear through mud, rocks, ice and jungle. Pay attention to your socks. Avoid any seams in the toes or heels, which can cause blisters. I often turn my socks inside out so the seams are not against my skin.
Backpack : Choose a pack that is appropriate to your race. How much do you need to carry? On a long race like the Eco Challenge where you need to haul a lot of gear, almost every team uses the Salomon Raid 300 backpack. It is ultralight and has a simple and functional design, which gives easy access to your equipment. It seems to almost magically expand to take enough for several days and it can be cinched tight enough for day use. For short one-day races, small daypacks are ideal. Camelbak, which pioneered the concept of having water bladder and a drinking tube you can take constant sips from, has an extensive range to suit your needs and budget.
Harness and climbing equipment : Since most adventure races feature some aspect of rope work like abseiling or climbing, it is worth investing in a set of good lightweight climbing gear. You will usually need a harness, carabineers and various slings or cords. One of the lightest and most affordable carabineers on the market is the Lucky Raya locking carabiner, which sells for only RM25. Singing Rock and Ocun are two European brands, which produce affordable harnesses, certified for climbing use.
Miscellaneous bits: This usually depends on the disciplines of the race you are taking part in. An altimeter is very helpful for navigation and a good waterproof stopwatch is absolutely vital. A towline can be helpful if you have a strong teammate who can spare the energy to help a slower member. Make a towline with a bungy cord and find some way to attach it to both team members. You do need to practice this a couple of times on training sessions to see of it works for your team.
Remember also to train with all your equipment and to try to simulate race conditions as closely as possible. Otherwise you can end up like the indignant French guys in Sarawak who found that “zee leaches can bite right through zee tights!!”
NUTRITIONS AND HYDRATIONS
There were a lot of things, which we could have done better in that Eco Challenge, but none more so than our nutrition. All the healthy, energy giving food we brought along was practically inedible: the carbo-replacement sports drink gave us terrible mouth ulcers which made eating our crispy dried bananas and crunchy trail-mix like chewing razor blades. The very smell of our protein bars made us want to throw up.
Prior to the race, we tasted some of the drinks and bars and didn’t think very much of their taste. But we optimistically said to ourselves, “Don’t worry, when we are really hungry we can gasak anything!” Wrong. If it tastes bad when you are at home, it’s going to taste ten times worse after it has been in your pack for a week and when you are already nauseous from the physical exertion.
The only things we could eat were junk food like biscuits, chocolate and instant noodles. Tasty stuff that we could stomach, but which did little for us nutritionally. Lacking the nutrients and calories to replenish what was burnt, our bodies just devoured themselves. We finished the race practically on pure will power alone, but we paid a high price.
One thing that adventure racers have to be aware of is hyponatremia, also known as water intoxication. It is simply a sodium deficiency caused by flushing the sodium from your blood because of your large intake of water exacerbated by constant sweating. Symptoms can include nausea and cramps in the early stages and more seriously, disorientation and low blood pressure. Coma and death are possible even though the body is well hydrated. Sports drinks that replace your electrolytes such as 100PLUS can help to keep you hydrated very effectively.
alo ha
today is my 1st day using this blog. so i must study first. to all mountain biker, adventure racer and all my friends have a nice day
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