Cycle Fest MPSJ 2012

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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 )

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

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 :

1. Permohonan pemasangan sunroof/moonroof 
2. Permohonan bawa tangga/bot/surfboard/basikal 
3. Permohonana tukar gear manual / automatik 
4. Permohonan memasang kanopi 
5. Permohonan memasang kanvas 
6. Permohonan menambah aksesori 
7. Permohonan memasang roof-rack (para bumbung) 
8. 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

Cartoon of the Week

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.....

David climbing cool....to the top of the peak

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

Really small hut serving great food

The 6 wanderers .... great weather... fantastic air...

Phewwww.... what a climb....

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.

Cartoon of the Week

DIY Rear Camera Mount

Have you imagine how your cycling buddy doing behind you? You may have or seen the front camera mount which clamp onto the handle bar but what about the rear of the bicycle?

Rear Camera Mount

For those who love to take photographs during the ride, here's one idea to DIY a rear camera mount. Simply have 2 flat stainless steel bar with some holes, camera screw mount and a bracket. Join the 2 flat stainless steel bar to make it longer so it can slot in between the saddle and seatpost. At the front end of the steel bar, mount a bracket as the stopper. Lastly mount your camera at the rear end and you are ready to capture some moments of your cycling buddy.

Side view

Here are some videos and photos taken during our kesas ride. Your cycling buddy will thank you for the wonderful moment captured and have a laugh at themselves.

Andrew was smiling all the way behind me...

Cycling in a single file

Daryl in action

And remember to...

Smile, you are on Candid Camera!

KL study on bicycle lanes

KUALA Lumpur City Hall (DBKL) is conducting a study to provide bicycle lanes at residential neighbourhoods and along the River of Life projects. 

This follows a series of fatal accidents, with the latest casualty being 37-year-old cyclist Rafizi Hamdan. Rafizi died in a hit-and-run accident at Km20.2 of the Middle Ring Road 2 near Taman Melawati on March 18, the second road accident involving a cyclist this year.  A few months ago, four national cyclists, Mariana Mohamad, Masziyaton Mohd Radzi, Mohd Azri Ahmad and Mohd Aziz Zahit were injured during a selection race for the Asian Cycling Championships when a car suddenly swerved into their path in Putrajaya. Last year, cyclist P.K. Yeoh was killed while cycling on the Maju Expressway in the morning. 

 "We are devising a comprehensive proposal, with the safety of the cyclists in mind," said DBKL consultant Norliza Hashim. 

Norliza said that the plan to prepare dedicated lanes for cyclists on main roads and highways needs an in-depth study. 

"We have to gauge responses from the public first before drafting any plan for bicycle lanes on roads and highways as there are many concerns which needs to be weighed."We need to integrate all other public transport services prior to bicycle lanes being provided on roads."There needs to be road reclamation to allow space for such lanes and if that happens, there needs to be an increase in public transport as well as parking facilities for both bicycles and other mode of travel." 

Norliza said that DBKL is planning a holistic approach in dealing with the matter and it takes time. "That is why we are planning to create bicycle lanes in neighbourhoods to encourage recreational cycling to see the short term response. "If that is encouraging enough, we will look into planning to have such lanes on main roads." 

Transport Minister Datuk Seri Kong Cho Ha said that cyclists too needed to practise all safety precautions often made mandatory for motorcyclists. "When you are on the road, the risks are the same, regardless of what you ride on.

"Therefore, take the maximum precaution and use the necessary safety gear as well," he said when contacted by the New Straits Times. 

In light of the number of casualties, Malaysian National Cycling Federation deputy-president Datuk Naim Mohamad had asked road users to be considerate by sharing the road with cyclists. 

"They have the right, like other road users. "

Article By YISWAREE PALANSAMY AND EMILIA GAZALI | KUALA LUMPUR | news@nst.com.my

Cartoon of the Week