Monday, October 29, 2012
Tuesday, September 4, 2012
Thursday, May 17, 2012
Ride of Silence 2012
16 May, Wed - Our participation in ROS is a global effort by Ride of Silence Organisation (www.rideofsilence.org) to raise awareness on road safety for all.
We rode in silence around PJ (13km) area to honour cyclists who have been killed or injured while cycling on public roadways and spread the message of Share Our Roads, keep the distance of 1.5m away from the cyclist.
It was a meaningful evening for everyone and that it will really increase awareness of the presence of cyclists on the roads.
Start at Taman Jaya Lake
Jalan University
Jalan Templer
Route map
The Ride of Silence Poem
Tonight we number many but ride as one
In honor of those not with us, friends, mothers, fathers, sisters, sons
With helmets on tight and heads down low
We ride in Silence, Cautious and Slow
The wheels start spinning in the lead pack
But tonight we ride and no one attacks
The dark sunglasses cover our tears
Remembering those we held so dear
Tonight's ride is to make others aware
The road is there for all to share
To those not with us or by our side
May God be your partner on your final ride
Sunday, May 13, 2012
Pre-Flag off Cycle Around Peninsular Malaysia 2012
13 May, Sunday - T'was a day of joy and momentous occasion for our Green Riders as Daryl, Yeap ( aka Nyghtsky ) and Soman embark on a journey to cycle around the Peninsular Malaysia on their touring bicycles.
Earlier that day, the threesome received God's Blessing from
Father Simon Lebrooy (2nd from left) of St Thomas More Church, Subang Jaya
Cycle Around Peninsular Malaysia 2012 on Touring Bikes
Moral support from The Fellowship of Green Riders
Pre-Flag off Cycle Around Peninsular Malaysia 2012 accompany by
The Fellowship of Green Riders
Wishing them all the best, fun and safe ride
The 35 days Cycle Around Peninsular Malaysia 2012 bicycle tour starts Tuesday 15 May Est 7am.
Wednesday, May 9, 2012
Semenyih-Broga Ride Revisited
29 Apr, Sunday - A revisited ride from Semenyih to Broga Town. Surrounded by the greenery...
Stop at Ulu Beranang and some of us decided to go further to Lenggeng which just another 8km.
At Lenggeng town, just a row of shops on the left and right. Overall we completed 43km.
Tuesday, May 8, 2012
Thursday, April 26, 2012
How to eat for endurance
As the Green Riders venture more and more into distance riding, here is yet another great article for all..
The key to riding long distances is food and drink.
Sure, training is important—but nutrition and hydration are even more vital. According to ultramarathon rider and coach John Hughes of Boulder, Colorado, “Nutrition, not necessarily training, is the limiting factor in endurance cycling.”
The reason? Even the best-trained riders pack only enough muscle fuel (glycogen) for a couple of hours of hard cycling. Fluid stores vanish even faster. For everything from century rides to multi-day tours, remember these time-tested tips:
Enjoy the Last Supper. Eat aggressively the night before a long ride so your muscles are crammed with glycogen the next morning. Emphasize carbohydrates such as pasta, vegetables, bread, whole grains, and fruit. Don’t forget dessert!
Don’t Skip Breakfast. Cycling’s smooth pedaling motion means you can eat just before a long ride without risking stomach upset. You’ll need a full tank.
Cycling consumes about 40 calories per mile, or 4,000 calories in a century ride. Three hours before the start, eat about 60 grams of carbohydrate if you’re an average-sized woman, 80 to 100 if you’re a man. (Cereal, skim milk, a banana, and a bagel with jam equals about 90 grams of carb.) Many riders find that adding some protein and fat, like scrambled eggs or an omelet, keeps their stomach satisfied longer.
Prehydrate. Fluids are as important as food. Drink at least eight big glasses of water the day before the ride. If you don’t, your performance and comfort may plummet by mile 50. During the hour before the ride, sip 16 ounces of a sports drink.
Eat and Drink During the Ride. Drink before you feel thirsty. Your sensation of thirst lags behind your need for liquid, so grab your bottle every 15 minutes and take a couple of big swallow (about four ounces). About every 30 minutes, eat 20 grams of carbohydrate—the equivalent of half an energy bar, several fig bars or half a banana. Some riders prefer smaller portions more frequently.
On unsupported rides, use a backpack-style hydration system and carry food in your pockets. Stop at convenience stores along the way, if necessary. Most organized rides have aid stations every 20 miles or so, but always carry food and fluid just in case.
Hydrate After the Ride. No matter how much you drink on a long ride you’ll finish dehydrated. Weigh yourself before and after, then compare the figures. Lost weight means you’ve failed to replace the fluid you’ve sweated out. Drink 20 ounces of water or sports drink for each lost pound of bodyweight.
How do you know you’ve caught up? Your urine will be pale and plentiful, and your weight will be back to normal. Rehydrating is especially vital during multiday rides. If you get a little behind each day, by the end of the week you’ll be severely dehydrated, feeling lousy, and riding poorly.
Eat for Tomorrow. Muscles replace glycogen better if you consume carbohydrate immediately after riding. So within 15 minutes of getting off the bike, eat or drink 60 grams of carbohydrate (if you’re an average-sized woman) or 80 to 100 grams if you’re an average male.
The re-fueling process becomes progressively less efficient as time passes. Eat or drink a high-carb snack while chewing the fat with your riding buddies
Article by Fred Matheny ( http://www.roadbikerider.com/nutrition/how-eat-endurance )
The key to riding long distances is food and drink.
Sure, training is important—but nutrition and hydration are even more vital. According to ultramarathon rider and coach John Hughes of Boulder, Colorado, “Nutrition, not necessarily training, is the limiting factor in endurance cycling.”
The reason? Even the best-trained riders pack only enough muscle fuel (glycogen) for a couple of hours of hard cycling. Fluid stores vanish even faster. For everything from century rides to multi-day tours, remember these time-tested tips:
Enjoy the Last Supper. Eat aggressively the night before a long ride so your muscles are crammed with glycogen the next morning. Emphasize carbohydrates such as pasta, vegetables, bread, whole grains, and fruit. Don’t forget dessert!
Don’t Skip Breakfast. Cycling’s smooth pedaling motion means you can eat just before a long ride without risking stomach upset. You’ll need a full tank.
Cycling consumes about 40 calories per mile, or 4,000 calories in a century ride. Three hours before the start, eat about 60 grams of carbohydrate if you’re an average-sized woman, 80 to 100 if you’re a man. (Cereal, skim milk, a banana, and a bagel with jam equals about 90 grams of carb.) Many riders find that adding some protein and fat, like scrambled eggs or an omelet, keeps their stomach satisfied longer.
Prehydrate. Fluids are as important as food. Drink at least eight big glasses of water the day before the ride. If you don’t, your performance and comfort may plummet by mile 50. During the hour before the ride, sip 16 ounces of a sports drink.
Eat and Drink During the Ride. Drink before you feel thirsty. Your sensation of thirst lags behind your need for liquid, so grab your bottle every 15 minutes and take a couple of big swallow (about four ounces). About every 30 minutes, eat 20 grams of carbohydrate—the equivalent of half an energy bar, several fig bars or half a banana. Some riders prefer smaller portions more frequently.
On unsupported rides, use a backpack-style hydration system and carry food in your pockets. Stop at convenience stores along the way, if necessary. Most organized rides have aid stations every 20 miles or so, but always carry food and fluid just in case.
Hydrate After the Ride. No matter how much you drink on a long ride you’ll finish dehydrated. Weigh yourself before and after, then compare the figures. Lost weight means you’ve failed to replace the fluid you’ve sweated out. Drink 20 ounces of water or sports drink for each lost pound of bodyweight.
How do you know you’ve caught up? Your urine will be pale and plentiful, and your weight will be back to normal. Rehydrating is especially vital during multiday rides. If you get a little behind each day, by the end of the week you’ll be severely dehydrated, feeling lousy, and riding poorly.
Eat for Tomorrow. Muscles replace glycogen better if you consume carbohydrate immediately after riding. So within 15 minutes of getting off the bike, eat or drink 60 grams of carbohydrate (if you’re an average-sized woman) or 80 to 100 grams if you’re an average male.
The re-fueling process becomes progressively less efficient as time passes. Eat or drink a high-carb snack while chewing the fat with your riding buddies
Article by Fred Matheny ( http://www.roadbikerider.com/nutrition/how-eat-endurance )
Tuesday, April 24, 2012
Gombak - Genting Sempah - Bukit Tinggi
21 Apr, Saturday - The 17km uphill from Gombak to Genting Sempah is a popular route preferred by cyclists, it is also an alternative route to Janda Baik, Bukit Tinggi and Bentong. We joined with 12 other cyclists organized by 'My Cyclist Friends' group buddy, Rivern.
From left - Anna Cheong, Yean Koon, Meng, David Ong, DC Ong, Rivern, Andrew Sia, Rachel,
CYM, Remo, Vincent Choo, Chee Weng, Vic, Daryl, Bil Choy and Alex Moi (in the washroom)
Surrounded by greenery and mist
Ray of sunshine
1st re-group stop
The Green Riders - Remo, Rachel, Daryl & Vic
At 472m altitude overlooking to Karak Highway
Under the bridge at Genting Sempah, Selangor - Pahang federal border
Upon reaching to Bukit Tinggi Village
By 10.40am we reached at Bkt Tinggi village
Had a nice roast duck and crispy roast pork with wantan noodle
The beginning of the steepest climb at Bukit Tinggi
The end of the steepest climb
Made it!
To Bentong or back to Genting Sempah?
To Janda Baik village
At Genting Sempah junction
Downhill all the way, less pedaling needed but beware of incoming vehicles
(Note: In this outing, one of our rider suffered a crash due to the incoming trailer that cut across his path while making a sharp turn. He avoided the trailer and crash to the left side of the road shoulder)
Finally, flat road back to Gombak. Covered a total distance of 50.4km
Video: The steep climb
Friday, April 20, 2012
Roof Rack: JPJ approval no longer required
dlm JPJ 228/1/1(8) jld 3 bertarikh 13 april 2012
SURAT PEKELILING BAHAGIAN KEJURUTERAAN AUTOMOTIF
Bilangan 1 Tahun 2012
Senarai Lapan (8) Permohonan Teknikal Bahagian Kejuruteraan Automotif Yang Digugurkan
Dengan segala hormatnya saya merujuk perkara di atas
2 Untuk makluman pihak tuan, di bawah Seksyen 12(D) Akta Pengangkutan Jalan 1987 telah menggariskan bahawa pemilik kenderaan memaklumkan kepada Ketua Pengarah Pengangkutan Jalan sekiranya terdapat perubahan maklumat selepas pendaftaran yang melibatkan berat, dimensi, ciri ciri pembinaan, warna butir butir pengenalan atau tempat duduk. Berdasarkan seksyen ini, Bahagian Kejuruteraan AUtomotif telah melakukan pelbagai transaksi yang melibatkan pengubahsuaian teknikal yang melibatkan identiti dan ciri ciri keselamatan sesebuah kenderaan
3 Namun begitu, bagi tujuan memudahkan orang awam berurusan dengan pihak JPJ, beberapa permohonan teknikal ini AKAN DIGUGURKAN DAN AKAN DIGANTIKAN dengan satu buku garis panduan berkenaan pengubahsuaian kenderaan persendirian. Garis panduan ini penting terutamanya bagi tujuan penguatkuasaan dan akan dikemaskinikan dari semasa ke semasa oleh Bahagian Kejuruteraan Automotif. Senarai permohonan teknikal yang akan digugurkan adalah seperti berikut :
4 Sehubungan dengan itu, semua pengubahsuaian kenderaan persendirian yang melibatkan permohonana di atas TIDAK PERLU lagi memohon kelulusan daripada Bahagian Kejuruteraan Automotif dan menjalankan pemeriksaan di PUSPAKOM. Sebarang pertanyaan berkenaan ini boleh dirujuk kepada Bahagian Kejuruteraan Automotif, Ibu Pejabat JPJ.
Sekian, terima kasih
"MESRA, CEKAP, TELUS"
IR HAJI MOHAMAD BIN DALIB
SURAT PEKELILING BAHAGIAN KEJURUTERAAN AUTOMOTIF
Bilangan 1 Tahun 2012
Senarai Lapan (8) Permohonan Teknikal Bahagian Kejuruteraan Automotif Yang Digugurkan
Dengan segala hormatnya saya merujuk perkara di atas
2 Untuk makluman pihak tuan, di bawah Seksyen 12(D) Akta Pengangkutan Jalan 1987 telah menggariskan bahawa pemilik kenderaan memaklumkan kepada Ketua Pengarah Pengangkutan Jalan sekiranya terdapat perubahan maklumat selepas pendaftaran yang melibatkan berat, dimensi, ciri ciri pembinaan, warna butir butir pengenalan atau tempat duduk. Berdasarkan seksyen ini, Bahagian Kejuruteraan AUtomotif telah melakukan pelbagai transaksi yang melibatkan pengubahsuaian teknikal yang melibatkan identiti dan ciri ciri keselamatan sesebuah kenderaan
3 Namun begitu, bagi tujuan memudahkan orang awam berurusan dengan pihak JPJ, beberapa permohonan teknikal ini AKAN DIGUGURKAN DAN AKAN DIGANTIKAN dengan satu buku garis panduan berkenaan pengubahsuaian kenderaan persendirian. Garis panduan ini penting terutamanya bagi tujuan penguatkuasaan dan akan dikemaskinikan dari semasa ke semasa oleh Bahagian Kejuruteraan Automotif. Senarai permohonan teknikal yang akan digugurkan adalah seperti berikut :
- Permohonan pemasangan sunroof/moonroof
- Permohonan bawa tangga/bot/surfboard/basikal
- Permohonana tukar gear manual / automatik
- Permohonan memasang kanopi
- Permohonan memasang kanvas
- Permohonan menambah aksesori
- Permohonan memasang roof-rack (para bumbung)
- Permohonan membina badan bas baru
4 Sehubungan dengan itu, semua pengubahsuaian kenderaan persendirian yang melibatkan permohonana di atas TIDAK PERLU lagi memohon kelulusan daripada Bahagian Kejuruteraan Automotif dan menjalankan pemeriksaan di PUSPAKOM. Sebarang pertanyaan berkenaan ini boleh dirujuk kepada Bahagian Kejuruteraan Automotif, Ibu Pejabat JPJ.
Sekian, terima kasih
"MESRA, CEKAP, TELUS"
IR HAJI MOHAMAD BIN DALIB
Thursday, April 19, 2012
Monday, April 16, 2012
Broga Ride
14 April, Saturday - Journey started early for us bout 6.15am Sat morning. Beautiful breeze and weather brings the life out of us .....
Our ride start with a great breakfast along Semenyih town... great "wanton noodle" and away we ride towards Broga.
 |
| phewwww.. what a ride..... |
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| David climbing cool....to the top of the peak |
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| Check out Eric's new Specialize Sirrus touring machine.....ready for tour |
 |
| A pond full of yummy fish .... a good reward after a nice ride into broga hill |
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| Really small hut serving great food |
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| The 6 wanderers .... great weather... fantastic air... |
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| Phewwww.... what a climb.... |
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| Finally.... fooooooooddddddddddddd........ |
It was a fun ride... terrain was good... the geng said worth another ride.... oh yes... a plan has been made to go back for durian when its season... 2-3 months from now... cheersss.
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