Chrissie Wellington's Muppet Muesli

Ironman world champion Chrissie Wellington, nick-named Muppet because, “I am sometimes lacking in common sense,” she says, swears by this satisfying blend of whole grains, healthy fats and protein from nuts and yogurt for breakfast every morning. If you prefer a little dried fruit, try substituting Raisin Bran for Grape-Nuts.

1 cup uncooked oats (not instant)
½ cup Grape-Nuts
¼ cup shredded coconut
1 huge handful of unsalted nuts (preferably Brazil nuts, cashews, peanuts, pistachios and almonds)
several tablespoons of sunflower and pumpkin seeds Sugar (too much to please my dentist)
plain yogurt to taste

Mix the top five ingredients together in a big bowl. Top with enough sugar and yogurt to tempt your taste buds. One bowl provides enough get-up-and-go fuel for one active triathlete.

at Monday, December 29, 2008 0 comments  

Do you Ride to my Beat

thumping tune i 'd listen at 80%

@ 70% a technical bunny hoppin ride...

at Monday, December 29, 2008 0 comments  

Continuous Improvement

You dont lower your goals so that your ability can reach it.

You improve your ability so you reach your goals.

Compartmentalize. Make sure everything that you need to attend to before, during and immediately after the race is taken care of. family friends , relationships , work , bills , etc etc.

Manage your worries effectively. Committing to your race plan is the best way to do this. Now is not the time to make any major changes.

Focus on process not outcome goals.
"Outcome goals have their place, but the closer an athlete gets to a big event, the more outcome thoughts can create stress, anxiety, and distractions." Task goals, also known as process goals -- how to win -- are the best object of your attention during the last days before a big event.

Practice staying in "The Present." From here on in it's all about "The Now." Time to practice staying out of the past and not getting lost in the future. There are many techniques to do this, from focusing on your breathing, to setting the timer on your watch or cell phone to beep every so often to remind you to refocus on The Present (just in case you drifted off!). Remember, this is all about practice. No one (well maybe the Dali Lama) does this perfectly. So now is the time to get used to being present.

"Simplify. Simplify. Simplify." By the time you leave for your big event it's too late to to make any major changes in your life -- and probably too late to make many minor ones. So why stress out over something you can't control? Time to start cutting out anything that might be a distraction and keep it simple and focus on one thing at a time -- no multitasking.
While multi-tasking may feel like the right thing to do in today's complicated world, it is a recipe for mediocrity."

at Tuesday, December 16, 2008 0 comments  

Too much training

Training has become too much when you tell your guest on your sister's wedding to stay "hydrated"

at Monday, December 08, 2008 0 comments  

The Top 10 Ways to tell a difference between Power Bar from a Dog Turd

I look at powerbar when i rip it off it , reminds me of my dog's turd. let's compare.

Power Bars cost 8 rm . Dog turds are free.
Power Bars have shiny wrappers. Dog turds don't.
A fly will eat a dog turd. I've never seen a fly eat a Power Bar.
Dog turds get slippery when wet.
Power Bars come in 5 delicious flavors. Dog turds only come in 1.
Power Bars hold their shape in a jersey pocket much better than dog turds.
You won't find a Power Bar sitting on the ground in the park.
Dog turds are made of naturally occurring substances.
Dog turds are biodegradeable.
You don't get a dog turd in the December issue of

at Friday, December 05, 2008 0 comments  

Smoother than Ben and Jerry ice cream....

at Thursday, November 27, 2008 0 comments  

Everybody's Free..To's_Free_(To_Wear_Sunscreen)

Ride Streamlined.

If I could offer you only one tip for the future, streamlining would be it. The aerodynamic benefits of streamlining have been proved by scientists, whereas the rest of my advice has no basis more reliable than my own meandering experience.

I will dispense this advice now.

Enjoy the power and beauty of your glutes. Oh, never mind. You will not understand the power and beauty of your glutes until they've faded. But trust me, after a 200 km ride, you'll think back to the first hill you sprinted up and recall in a way you can't grasp now how much pain lay before
you and how fabulous you really felt.

You are not as fast as you imagine.

Don't worry about a puncture. Or worry, but know that worrying is as effective as trying to convince a mtber that a roadies can be faster and more comfortable. The real troubles in your ride are apt to be things that never crossed your worried mind, like running over a bunch of nails at
4p.m. on some idle Tuesday.

Blow past one roadie every day who dares you.


Don't be reckless with other people's ride. Don't put up with people who are reckless with yours.


Don't wash your tires with gasoline.

Sometimes you're ahead, sometimes you're behind. The race is long and, in the end, it's only with the same fellow who kicked your butt last time.

Remember "cool bike" comments you receive. Forget the laughter. If you succeed in doing this, you should get your ears checked.

Keep riding that hill. Throw away your old bike shop bills.


Don't feel guilty if you don't know what kind of bike you want to build. The most interesting people I know didn't know 20 minutes before they started paying what they wanted to build. Some of the most interesting buyers still don't know.

Get plenty of grain and nut bars.

Be kind to your LBS that doesn't stock much food. You'll miss them when they're gone.

Maybe you'll race, maybe you won't. Maybe you'll win, maybe you won't. Maybe you'll do the 200km at 40, maybe you'll win the Carnival at 45 kmh.Whatever you do, don't congratulate yourself too much, or berate yourself either. You'll get beaten by Lance anyway. So will everyone else.

Enjoy your bike. Use it every way you can. Don't be afraid of it or of what other people think of it. It's the greatest instrument you'll ever own.

Train, even if you have nowhere to do it but your living room.

Read the directions, but don't follow them.

Do not read normal bicycling magazines. They will only make you feel superior.

Get some new brake pads. You never know when they'll be gone for good.

Be nice to your chainrings. They're your best link to your power and the part most likely to stick in the door of the next car to cut you off.

Understand that riders come and go, but with a precious few you should draft. Work hard to bridge the gap between you and the pack of roadies up ahead, because the older you get, the more you need people you can wheelsuck.


Accept certain inalienable truths: Prices will rise. Shimano will be rumored to have a 11 speed. You, too, will get a 11 speed. And when you do, you'll fantasize that when you were young, parts were compatible, potholes were smaller and Campagnolo ruled the planet.

Disinfect your Camelback Bladders.

Don't expect any narrow tires to support you. Maybe you have a tubular. Maybe you'll have a thorn tube. But you never know when either one might run out of air.

Don't mess too much with your seat or by the time you've ridden 40 it will feel like 85.

Be careful whose bikes you buy, but be a pain to those that ship late.

Grabbing an old bike from the dumpster is a form of nostalgia. Dissecting it is a way of fishing the past from the disposal, welding it up, painting over the ugly parts and riding it for it's worth.

But trust me on the streamlining.

at Thursday, November 27, 2008 0 comments  

My Bike...& I Wish

A Catholic Priest was about to leave His Mission in the jungles where he has spent years teaching the natives when he realizes that the one thing he never taught them was how to speak English,

So he takes the chief for a walk in the forest. He points to a tree and says to the chief, "This is a tree ." The chief looks at the tree and grunts, "Tree."

The Priest pleased with the response. They walk a little farther and he points to a rock and says, " This is a rock." Hearing this, the chief looks and grunts, "Rock."

The Priest really getting enthusiastic about the results when he hears a rustling in the bushes. As he peeks over the top, he sees a couple of natives in the midst of heavy sexual activity. The Priest is really flustered and quickly responds, " Riding
a bike."

The chief looks at the couple briefly, pulls out his blowgun and kills both of them!

The Priest goes ballistic and yells at the chief that he has spent years teaching the tribe how to be civilized and kind to each other, so how could he kill these people in cold blood that way?

The chief replies, "My bike. "

I wish...

A kid sees his mate on the first day back at school after Christmas.
"Did you have a good Christmas?" he said.

"Yea, you know that air rifle I wanted? I got it. How about you?"

"Well, I woke up, and there was a long box on the end of my bed. It was
an air rifle just like yours except it's a .22 with telescopic sights. And as I got out
of bed, I stood on a massive parcel containing a Hornby train set of the entire British railway system,
points, platforms, shunters, the lot. And then I was just about to open it, when I saw a Rolex watch on my bedside
table, so I put it on, got my air rifle, and opened my door. In the corridor was a brand new Olympic, carbon fibre
racing bike, weighs less than I've got my watch, my rifle and my bike, and I opened the front door
to find a miniature Aston Martin DB9 cabriolet in the driveway, absolutely fantastic, 4 forward gears, 1 reverse, goes 47 MPH...

I had the best Christmas I've ever had." He ended, breathlessly.

Looking rather downcast, the other kid said "Wish I had leukemia."

at Tuesday, November 25, 2008 0 comments  

Bike shop in Delft Neatherland

nice...but expensive... kogal miyata. cube, merida, gaints. but not one campagnolo...nor a tubular wheel..plenty of robobank jersey tho...must say they have very nice messenger bags..

at Thursday, November 20, 2008 0 comments  

Window Thoughts...

In any endurance sports, everything you do, is for yourself - are you happy doing everything just FOR yourself?

There seem to two kinds of searchers: those who seek to make their ego something other than it is and those who understand that all such attempts are just gesticulation and play-acting.

at Wednesday, November 19, 2008 0 comments  

Custom Aero

The best aerobar is the one you customize yourself.

enuff said.

L bend or S bend both works fine for me. Will test the best configuration , perhaps a mantis?

at Tuesday, November 18, 2008 0 comments  

Powerman Finisher T-shirt

Now you can be a Powerman Finisher too! without the pain of full distance participation .. Now available @ the Factory Outlet ( a surplus clothing store) for only 19.90.Only While stock lasts.

at Monday, November 17, 2008 2 comments  

Cracked handlebar

This is what happens , if you put on a aerobar on a non aero-bar compliant carbon bar.Its a damm good handlebar with anatomic bend,weighted at 210 grams by OEM Giant Racing Component .Found the crack on the morning of KL open. Replaced it with an Easton EC70.

at Monday, November 17, 2008 0 comments  

KL OPEN Road Race

I was pretty darn lazy to get to this morning race after powerman. i got a sms at 7.20am Tery sms: Where are you? i ignored. In ten minutes, a call rang up.

A no nonsense conversation in less that 15 seconds.

Terry: so your coming or not?
Me : its raining.
Terry: i am asking if your coming or not?
Me : Still in time right?
Terry : yup
Me : OK

i got there about 40+- strong rider comprising of MSN , Letua, P2K , and some other team which i am unfamiliar with was there.(Letua i am)

Within 1.5 km of the start the race goes 45-52kmh..for the next 19 km.Freaking fast.(just got to stay in the pack) .i am just blown away at the speed and i've lost my favourite bottle in this by hitting a port hole.

At 45 km of 94 i call it quits. pretty damm lucky i did , the next 40 isnt a nice place to be in as traffic jams and tunderstorm was just there in greeting.
With Jalan Kuching in a massive traffic jam. made a serious good call it pull out from the race in time for the last broom truck.

Mental pace of Cat-A group i must say

at Saturday, November 15, 2008 0 comments  

The things i got to say and do...

Firstly i have tell my frends i got training to do for Ironman langkawi 09.(so please forgive me if i cant hang out)

Then I had to forgo a relationship so i can focus on my goals.

I have to focus on my work as i really need it. Working in KL isnt easy when it comes to travelling, especially KLCC a pretty demanding place.

Its very expensive to do this even more now, counting in the cost of living with a voracious appetite together with every peice of equipment increasing.

Sometimes it just doesnt makes sense, does it?

i ask my self why and for what...

I guess its what i do. Anyway I've got a race tomorrow.. :)

at Friday, November 14, 2008 0 comments  

Without you......

Dedicated for those who are alone tonight...or decided to be alone tonight.

PS: lets straighten this , its not me, kay :) its HINDER K..a cool rock band.!

at Friday, November 14, 2008 3 comments  

Bridgestone Extenza tire

Very curious on how is this compared to michelin P3R. same durometer?

Approx 220 gram with f1 technology durometer!

at Friday, November 14, 2008 0 comments  

powerman 2008 , lumut

Inflame i am still. Had a good duathlon , this year was prepared for it. Run time was respectable. Bike time i know i had a good time but (referee claims i was drafting )second run leg was pretty steady too,all in 3.55, Nothing much to rave about.Knew i was a marked target and i know the decision was biased. Some half arsed referee isn't cut out to be a commissaire , even in football there is 3 warning but i WILL not talk about it.(Out of respect) Never the less , i like to say thanks for the Quick-Release team to org it nicely together with sweet desserts after the race. There was this nice lady whom cheered me up during the run was Cassandra lim 392, a very good runner whom got 1st place in her cat. cheers!

On the field alot out there wasnt happy campers. Punctured and deflated was the word.Humidity and heat combination made it harder, being HOT here aint sexy. But most most runners did fairly well. Looks like it is still in the training mode back again for me.i know what i've got to do. lets just say i know when to put the hack down in future...for powerman lumut 09

HJ + PowerGels + Gu did what it was supposed to do...did not failed me one bit.

i am spacing out. 4 days of racing and being a tour guide is zoning me out..

nites hugz...

at Saturday, November 08, 2008 4 comments  

Taylor Phinney@2050 watts

Taylor Phinney, the 18-year-old phenom unleash an all-out sprint while using his PowerTap watts meter. Phinney maxed out the unit's display with an incredible 1999 watts. When they downloaded the file, it read 2050 watts.

freaking amazing

at Thursday, November 06, 2008 0 comments  

i just need a ride... on this morning light.

at Thursday, November 06, 2008 1 comments  

Running with Safety pin

The safety pin , the essential item for all sports event.Found that it can be used for your gel used in this manner below. Pin it in front,then tuck it behind. When needed flip it out and yank it off.

at Thursday, October 30, 2008 0 comments  

Shimano Dynasty

Kozo shimano leaves Shimano Corp?

Perhaps this can be some of the reasons

1. They are fast loosing market share (OEM).

2. 3rd party product are biting thru the revenue

3. Innovation is lacking for the past years.(only since 2006 did they start looking into wheelsets) and not riding the carbon boat.

4. 3 way component fight (now SRAM got Lance Armstrong, a 20 years shimano user)

5. late product cycle?

6. EDA has major bugs?

i dont know. you tell me..

at Thursday, October 30, 2008 0 comments  

PCC - MUDD 2008

Incredible..there are rides which are just rides. MUDD has to be one of those rides which you got to be there to know how doubtful , crazy , tension , cold and tired it was . It had literally everything. it is an extreme ride. It made everyone a lil better, a lil closer , and whole lot more confident.

Everyone in for MUDD has a story to tell..( I'll tell you mine )

Due to heavy down pour of several days ago the rivers swell, it was our concern earlier but nothing was going to spoil our ride.

this is how it went , we reached there about 2 in the afternoon unpack out stuff. 4 of us chilled out at the balcony facing the open valley shower comes as frequent like when one needs to go take a leak when its cold , Everyone chilled out at the veranda ( insects too ) soon as hours pass everyone trickle in till 1.30 am due to delays and bad jams in kl.

Could not get enough sleep as there are plenty of heavy snorers in the bunker.

So everyone woke up at 5.30 am to prep. About 40 of us descend 7 km down to take the bus for breakfast and packed lunch. The atmosphere is great the amount of people there makes it really nice... like a small mini interstate.

Start of the trail wasn’t all that great, cutting thru farm’s mud hole and stinking fertilizer. However the second part was crazy very slippery moss and water coated cements made it very slippery.

Bombing thru the 1st section 4 was Lim , Kenny , Dan ( qwailow ) and me tailing . This fast slippery part everyone braked, Dan got caught slammed his brake thus i slammed mine , my front end gave way , I bit the dust hard going down on right side then to all four about 3 meter slide. Knees, wrist and shoulder are banged up ( now on inflammation pills). Recovered got back up on the bike , limp back into the pack.

The river is horrendous, its like teh tarik..endless flow of teh tarik.. There was no way we could pass thru. We went to look for alternative recce, did a survey and in our surprise we found a bridge made of bamboo, native engineering type. (A1 grade if you ask me.)

How it was made was sheer brilliance, linked from the tree branch at the banks of the river to tree branch on the opposite end of the river , inter- linking it across with no nail nor steel cable , everything made from material found there. Imagine 4 parquet tiles wide with gaps of the river flowing thru without rail handles.
Soon , we walkie talkie back on the good news as the rest were waiting.

We cross in batch together with our bikes. Cracks are heard as pressure is laid on the some dried but slightly rotten bamboo. It does freak most of the riders, but darn it, it was pure adrenalin. (No ugly scene there)
Then we descend and cut across fallen rocks trees, mud traps. ruts and with leaves from small shrubs whipping our shin like we are asking for more, ironic masochist decision of going faster or getting whip harder.. all still very manageable.
We then came near to a real show stopper. A huge 40 foot swelled river crossing, some decide to turn back, and some decide to cross it. Everyone knew the risk bring trapped in between deciding and weighting (swept away or crossing the bridge again which is fragile)

Took the liberty to ask for a native helps which is isn’t too far away. One came to help us, 51 people stared at this native, all alone walked thru the torrent river flow by himself using his feet to feel the path of the invincible bridge below.
It doesn’t give confidence to most of all the riders and isn’t nice to see one going for a unintended ride with the class 5-6 rapids. Morale is at all time low.
I went back to the orang asli settlement. A massive climb greets me for the 3rd ...this time 5 of them came to aid us. However they will only help if they can ride my bike. They rode my bike as i walked back to the river bank.

Form a chain with bamboo-come-rope as support, we men cross 1st. The good feeling came back. Morale was good.
Everyone crossed the river safely but we lost massive amount of time with massive climbs ahead of us, nothing much we can do but soldier on...

The climbs to the constructed highway feels like genting, it grinds the granny, the need for traction. We (Lim .Kenny and me) got on to tar road for the 1st time in 8 hours, it’s just temporary. We manage to get into a construction site canteen which serves us fried rice and drinks. Gobble up, we had another 20 more km or climbs to go..soon more riders arrived , Rob, Kiat Dan, Joseph and so on.

I was alone most of the time when the rain came, the forest grows darker earlier with the jungle canopy. Pushing on, I dread the worst of not able to make it as its 7 pm now .I heard motorcyclist going thru with my friend on it pushing the bike while along on the motorbike , he told me he will send the motorbike back for me, soon, i met another biker so following him , but in a while i found myself ahead taking the wrong turn, going in 4 km away into the tea plantation , i was pretty afraid being lost in the dark with no orientation or lights but manage to bomb back down the hill again with to met the same biker named Ming again. I was seriously elated.


Its 7.45 pm now, it’s very dark. Could not see a thing, but ahead we see a land rover coming, this orang asli came to help us by the alert of Kiat whom was on the motorbike.

We hop on, we went back to help the rest of the group about 8 - 9 they all seems pretty glad.
We got back by 8.15pm with 2 trucks one with bike the other laden with riders.


There are 41 people out there still...its starts to shower hard..

10.30 pm ( Like 24 the series , except there is no terrorist ) We need a game plan to get them out. Deploy all capable vehicle to triage the stranded.Phones were ringing , calls are made.

Word out , everyone is out except Alvin , Pat , Brenda and etc. Stranded in some unknown place , order was out to get em move forward nearer to pickup location. Firstly we got to eat the roti canai before moving the VAN.


Slowly the familiar faces starts trickling in wet clothes, pale and cold. it is not funny.

Last group came in at 1.45 am. physiological ride this is but what a memory.

at Monday, October 20, 2008 0 comments  

Is it necessary?

I've come across lots of people who have a chip on their shoulder because someone has a more expensive/better/newer bike than them.

"All the gear no idea" : How can you have no idea? Riding a bike is as simple as, well, riding a bike.

"My bike cost much less than yours, but I'm faster/better/fitter" : Hey, good for you. More power to you.

"You don't need all that expensive stuff" : No, you don't. No-one needs a Lamborghini either, but many people want one.

"No i am not into racing thus i dont need it " No you dont't. Then stop racing on your weekend club ride , stop bragging.

" Its for the looks , to be part of the group " Dont see much team value there if its just for the looks.

Then on the flip of the switch . I've come across lots of people who have a chip on their shoulder because someone cant have a more expensive/better/newer bike.

" Prejudice to it, i can afford it but i dont feel the value proposition " In your own world , whatever that rocks your boat. i buy it , you cant.

" I ride with a less snobbish group without blings " Once you get better , you be snobbish with blings too.

etc etc...

i had enough in mind for today.

at Saturday, October 18, 2008 0 comments  


For those whom needs that extra touch. ( i know i dont ) but nice bike candy.

at Wednesday, October 15, 2008 0 comments  

Ready for some Cameron Highland MUDD catch and release.

Looking forward to do this.. on MUDD@Cameron Higland... :) i am more excited on mtb than road. Once a mtber always a mtber..mountain biking because the scenery is always good. Even if your workout sucks for some reason, you can have fun being distracted, going slow, trying little stunts and what not, and MTB racing is an awful lot of fun. It’s just bein’ out in the jungle, only faster. I love cross country and think I like endurance racing, but can see how folks love downhill also.

On the other hand road riding is an extremely distinctive pleasure. Training on the road has an amazing purity of purpose and suffering, it is the bike ride stripped down to bare essentials of turning the pedals and suffering, and feeling the speed. There are moments of pleasure but it's like the day you allow yourself an ice cold coffee/Beer , reload - diet; the little pleasures are better only because the pain tends to be omnipresent. Roadracing is fun, sitting inside a psychotic dogpack running on a treadmill where you can’t get off and somebody keeps hitting the Speed + button over and over again ‘til you can’t take it has its own charm, in a " DAMM if i do , DAMM if i dont" sort of way. Then there are group rides where you make good friends, see character revealed and go so far beyond your limits that you don’t recognize the pre-ride self.

Each has its place. so let's come on over and shoot the shit..

I have neglected this bike for sometime now. Its time for some Highland "MUDD Tea" rocking.Got a secondhand 08 xt m770 for this..pretty sweet crank i'd say much better then my square taper'd BB crank. Got to get use to the weight of this pig again.

at Wednesday, October 15, 2008 0 comments  


Shimano Pseudo "veloplug" which is made in malaysia , now being recalled. too much sharp ridges on it. touched it felt it. felt blade like paper cut.

at Wednesday, October 15, 2008 0 comments  

BONK or Low Glycogen training

Generally, athletes of all levels are told to have a carbohydrate-rich meal two to three hours before any training occurs, ensuring their glycogen levels are fully topped up.

But these studies suggest that purposefully manipulating your glycogen level so that it’s around one third depleted results in improved signalling, hence greater muscular mitochondrial mass and better endurance performance.

The idea is to purposefully lower your glycogen until it’s depleted to the right level, then to do some high-intensity training in that state.

Have a low-carbohydrate meal prior to the session and then beginning the workout with 45-60 minutes of low-intensity, steady cycling at around 70% of your VO2 max (a level where you can still breathe through your nose, with your mouth shut).

After your glycogen is sufficiently depleted, switch to intervals of five minutes’ hard exercise with a minute of rest in between.

This will train your signalling pathways to maximum effect.

Training Goal : BASE

Aim to build strenght and endurance so you're looking to build distance and resistance in this early stage.

Glycogen manipulation : Low glycogen training 2 to 3 times per week but ensure glycogen is high for strenght training

Training Goal : BUILD UP

Slowly incorp speedworks while maintain distance and strenght gains

Glycogen manipulation : Do low glycogen training 2 times early in the week and load up on glycogen for strenght and speedworks in later session in the same day


Do high quality training session while decreasing distance and resistance

Glycogen manipulation : Keep high glycogen for morning quality trainnig and low gylocgen for evening session atleast one or twice a week.

Training Goal : COMPETITION

Glycogen manipulation : Keep glycogen High all time..

at Monday, October 06, 2008 2 comments  

Having the runs while cycling

The choice of MTBer and occasionally roadies whom need to answer the call of nature resorts to such place in the tropics. In such environment everything has its place in nature( even fresh human excretions.) ;) probably fertilising the tropical fruit Banana your eating rite now.

This leaf's natural texture and size is ideally perfect for ass wipes. Might be a lil gritty but beggars cant be choosers.

So my tip is to roll some emergency toilet paper into you handlerbar just in case if you ever need em.( while your riding out there, somewhere )

at Monday, September 29, 2008 1 comments  


Sometimes its sure hard not to sniff to much glue with your preping em gets even worst when the head of the brush drop into the spokes hole and you cant get the damm head out....( when the damm brush head dried and glued in there )

at Monday, September 29, 2008 0 comments  

And there are gels.....

And then there are gels...being the off the counter brands like GU and Powerbar. the other two remains pretty unknown for this tastebuds, more importantly the sustainable energy. As GU and PBgel goes on for 35mins max, doesnt do jack to me in terms to me beside giving me a sugar rush. I'll try the rest later .The E-GEl seems larger....and sure gives an impression of some mutant goo..

at Sunday, September 28, 2008 0 comments  

Hornet Juice Performance Supplements

Tried this months ago, believe me i was sceptical and i don't usually write about the stuff i take , just to give you a glimpse of what i know and tried was Amino Vital Strenght and Endurance, Hammergel Recoverite , GU Energy Gel ,Amino Acid base Controlled Labs Purple Wrath and others ( under my nutrition section )

Then i tried this, it totally changed my perception of Amino Acids supplement from the above. its above and beyond then the rest although it does not contain any carbo base. I seriously don't know how to share my enthusiasm to you on this with out being bias. Just google "hornet juice + VAAM"

It has helped my thru my training and competitions in the beginning of my season and till now. In high level , it gives better flow of energy and less effort on anything that is endurance based. i believe in it soo much i've decided to bring it "ON" to the rider, runner or triathlete here in Malaysia.

It is an energy experience that is worth having for an important event that you need to do your best in. please do let me have the pleasure to share this with you at a much better price and the experience of talking about it after you have crossed the me at ( Malaysia or Singapore )

Update : Run Strong on VAAM and others (you might find it informative),M1


So far everyone whom uses this works for them. Most of the main mistake of not feeling the effect is not using it prior to the session. It does not work best if its usage is halved or if its digested with protein. Best result is drink it before a carbo breakfast.

at Wednesday, September 24, 2008 1 comments  

Rock racing replica jersey

Can say it ain't the real deal, but for a price of tubular tire it is my 1st replica , these threads sure is value for the money , and the colour itself is as good as the original. For dynamic weather and inflation factors , i seriously do not mind going for replica jerseys if i like the design.

Fabric wise , sweat wicking it is as high end as any original from castelli to santini. no itchy nor pokey edges.Seriously i ve got no looks very "versace".. This guy has further details email him at

at Sunday, September 21, 2008 2 comments  

Kinovea video analysis

Above is just a screenshot sample i did on a video analysis using Kinovea video analysis tool and its free! use it for bike fitting analysis of cleat , saddle stem , handlebar etc etc ( heck, even C of G ) pretty useful if you know what your doing.

Got a long torso thus it felt comfortably right on a 17.25 lenght crank

at Wednesday, September 17, 2008 1 comments  

Ceramic bearing

yeah yeah...silicon nitride here nitride there... no difference if you ask me ( @5000 rpm maybe it would.)...perhaps it just last longer that's all.. Better to save for light weight wheel or low RR tire and 50 gram tube.

at Friday, September 12, 2008 2 comments  

EuroBIke 2008 update


at Thursday, September 11, 2008 0 comments  

Campy 11 : In Details

at Wednesday, September 10, 2008 0 comments  

Drafting Survival Tricks

There's a simple way to survive that scary situation when an overlapped wheel is bumped: Turn into the direction of contact. if your front wheel taps a rear wheel on your right side, turn the handlebar right like you are trying to use the front wheel as a hockey stick. This provides a counter force that pushes you and the bike away, together, from the rear wheel without losing your center of gravity. In this technique, your entire body and bike will act as one solid unit and be more likely to bounce off rather than jackknife into a crash.

wheel getting too close? another simple way will be using the whole body as a negative spoiler to slow you down ( upright position ) thus without tapping on your brakes. Still to fast? beside the above, start coasting to scrub speed off.

In evasive maneuver in case of hole or pothole avoidance but you cant see or don't know whats going on the front? hear for shoutout and the riders hips in front of you.Usually hips movement is very noticeable if its a left or right swing to avoid road hazards.

Never the less don't ever forget the etiquette of peloton riding

at Thursday, September 04, 2008 0 comments  

Interstate 2008 - Vision of the hills again.

Kajang to kuantan combines amazing scenery, the chance to feel the pulse of life in the rural countryside of malaysia and the opportunity to feel the exhilaration of a seaside coastal headwinds .

For Interstate 2008,We started nevermind the rain but we felt the visions of familiar hills again ( peres ) to begin the snaking roads leading to watermelon offering villager that are so so friendly in Bahau. In journey for this day one,we carve thru kinks of corners with a sudden arise of a waterfall to teeth and cable clattering routes where then it leads to defensive manure avoidance steering (letting us smell the freshness). We rode every kilometer spinning along thru the sunshine after the rain. In a ride for rest in Bahau.

For the next day we pedal , we take turns. its contagious . Hear my own breath , their breaths. Chain glides across steel teeth. Humming tires over uneven tarmac. See for 178km distance on the second day, road undulating over the fans spreading from palm trees to coconuts estates, telephone poles in perfect periodicity: 50 meters, countless 50 meters. White kilometer markers, like grave stones, one, two, three...five. More but I cannot make them out.The sun. All under the sun. Today, the air isn't quiet but for our own disturbance of it,making it cool against the sun's burdensome heat.

And we pedal, intent on a distant horizon unclosing.We took turns again with only some pockets of relief in midway stops but we soldiered on at 35-38 avg 43-45 tops. I think this isnt what Interstate is about, there's no enjoyment whatsoever.This felt really close to the sun. Soon Kuala Rompin at 2 km.there was a pronoun sense of enthusiam , an accomplished devotion . We ended to Kuala Rompin Resort in an angle that this ride , truly has flavours and respectable personalities that are insane. (Sincere thanks to those giving the good run..)

In turning point in the holistic view for tomorrow , in the air today i taste the need for support . " So tell me why? why not let em have some?

I thank Don.H, Sarah and Adni giving their support in that cool Rexton,a BIG SHOUTOUT to those unsung riders who cared enough..and lastly the comittee and volunteer for this PCC InterState whom has done enough.

at Monday, September 01, 2008 0 comments  

Interstate 2008

Yess, 2 more days to ride freedom , i seriously think its gonna be a wet one...judging from the weather.

Apparently its is goona be all clear only in the morning for all 3 days...

Update 01/09/08 WRONG.. it rain on friday!!!

at Tuesday, August 26, 2008 0 comments  

Weight weenie prespective.


"In the mid '90s I used to spend money on lowering my bike's weight, and the end result was I wound up gaining body weight and totally forgot about the engine.

"Five years ago I changed my mindset and focused on my own weight, especially improving on my muscle mass and dropping my fat percentage. I got it down to 7 percent in the summer months, which makes me happy (I will be 49 next month).

"I also improved on my workouts, including weight training and running. Now I fly going up hills, I have a pretty nice sprint, and I feel so much better all over.

"Spending thousands of dollars on making a bike lighter is pretty foolish, especially while carrying around a spare tire!"


This angle of thought is pretty much in line with most western cyclist whom just ride their bikes.its easy to lose focus on the real things that matters(i for one)i do carried away too..i must admit but the techno geeek in me says otherwise.

i'd say in essence the guy on the heavier bike has the higher watts mano-o-mano than the guy on the weenie bike going the same speed with the same distance.

Speaking of watts , its power to weight in the flipside dont that concept should be applied in the similiar manner to the parts we have in terms of strenght to weight.

Every weenie cyclist is anal enough to have the milimeter of seat adjustment etc etc.

The anal mind of measuring scale of 3 grams of decisive separation by preference.coz 3 grams is lighter..

what is the price to push this weight edge further? to the point where its just fake watts and component failures?

Do take into account to ride up-grades than to upgrade..peace...and good nite.

at Thursday, August 21, 2008 0 comments  

Wolf Sl Recall

Fork recall: Cervelo is recalling about 5,800 Wolf SL carbon forks manufactured by True Temper in China. The steerer tube can break during normal use, causing the rider to lose control and crash. Cervelo has received 12 reports of these forks failing.

Its nice (and responsible of them) of them to recall after seeing how thin it is with its reprecussion, it should have been sooner.

Main cause of this failure is the alloy insert isnt really reinforcing the carbon wall, especially when the steerer lenght of this alloy insert with the star fangle nut is just above the headset.(a high stress point)in combination of its thin walled steerer tubing thus it break where the insert ends.

at Thursday, August 21, 2008 0 comments  

PCC Interstate 2008

So this time , we get together again to feel alive riding , wind in your face experience with spasm's and tingles on the calfs at sustained tempo.Riding road passes through palm and rubber plantations, beside forested hills and the further you go south, breaks into long ocean and palm tree vistas. You can count the pot holes on one hand.The sights and sound on a route 350 km away. i cant wait....

at Friday, August 15, 2008 0 comments  

Adidas KOTR 2008

Got lost along the way . looking at time,

Friends parked the car, in time to spare + without a swear

Waiting in line and drop it off from the ticket line.

Gave the receipt, have the band

No warm up , no sweat

With no warn, someone gunned off this RUN , we're gonna have some fun.

Faster as the rate goes higher...

pace is heavy , sweating like crazy

gradient is rolling , someone pls keep me rolling..

Crank that , with an empty tank.

Turn into a hater, SOMEONE GIVE ME WATER ..

Feels further but people says its near

That's what i wanted to hear.

See crowd getting bigger,giddy up,

Setting the tempo higher.

Cross the line within the cut off time.

So this time, i like the number on time.

" i am happy in 2.03.45 compared to my last years run "

at Monday, August 11, 2008 2 comments  


Water therapies are much underutilised and undervalued. In Europe Russia and Scandinavia a wide range of treatments have been in use several thousand years. Recent research in Finland has shown that underwater massaging following strength/power training reduces neural fatigue and helps to maintain neuromuscular performances, and that a spa and plunge pool routine aids recovery. Such routines involve a shower followed by a spa (39-40o C) for three minutes and then a cold shower or plunge into a cold pool (10-15o C) for 30 to 60 seconds. Spas should only be used if the athlete is in a healthy state and has no new soft tissue injuries. Athletes should not stay in a spa for more than five minutes as they are likely to experience a large drop in blood pressure and feel faint and dizzy as a result. This feeling will be more evident if they have not been hydrating during the session.

Showering within 10 minutes of at the end of a session is a good way to reduce fatigue in the peripheral nervous system, shower with cold and hot water in interval using water heated system. If there is access to a pool then a few light active movements with some stretching in the pool (up to five minutes) is beneficial.

Following this form of hydrotherapy, muscles are more relaxed and are much easier to massage. Athletes can be taught some basic self-massage skills that they can apply, particularly to their lower legs and necks. Self-massage is also easy to do in a warm shower.

High performance hockey players tried a contrast temperature protocol involving a hot pool, with no underwater massaging, and cold plunge (same protocol as outlined above), and their recovery of lactate levels was measured after a series of Wingate tests. A comparison of lactate clearances following passive rest, light exercising (active recovery) and the contrast immersion techniques was undertaken. Lactate levels recovered equally quickly after either the contrast water immersion protocol or the active recovery protocol, and significantly more slowly after passive rest (Sanders 1996).

The choice between contrast temperatures or an active rest routine after training often hinges on access to appropriate facilities. However, it is essential to replenish energy stores as soon as possible after exercise. Active recovery for 10 to 15 minutes following training requires extra energy and may be less effective if the work done has already depleted energy stores, whereas the energy demands for the spa or shower routine are much less. Athletes also report that they find the water routines more relaxing and enjoyable.

at Monday, August 11, 2008 0 comments  

A cyclist prayer

I say a few prayers while riding and racing bikes. These help me keep things in perspective and keep it real. Here are a few of my common prayers that aren’t too personal.

Allow these bike racers not to rage against each other but to strive with each other. Amen

Let these racers not get injured so they are able to continue to do purposeful work off of the bike and be able to do all the goodness they can with their families and friends. Amen

Keep me from lusting after these bicycles. Help make my bicycle a tool for goodness as I pray while riding. Amen

Help me not get angry at riders who don’t hold their line. Especially do not let me get angry when riders force their way between me and the racer in front of me because this is just a competitive move in racing bikes. Amen

I know that the act of bike racing really doesn’t compare to more meaningful acts but at least let this time be enriched by prayer. And more importantly let this time be one of harmony between racers. Let us show support for each other and not trash talk or gossip. Amen

Help me not get angry at this guy who is opening up gaps and riding at an uneven pace. Rather let me turn this anger over to energy toward catching the pack. Give me similar energy toward purposeful goals in my life. Amen

If a racer causes me to crash may I not say anything until I can speak some peaceful words. Amen

Source :

at Thursday, August 07, 2008 0 comments  

Aero testing

at Thursday, August 07, 2008 0 comments  

Cool Riding

Music makes it sound easy eh.. ( like the artistry )

Check out the guy leading at 2.09 , he has a bike rack!

at Thursday, August 07, 2008 0 comments  

Shimano 7850 CL .. nice wheel

23A = carbon reinforcement for nipple inserts
27A = Applied epoxy
24 = carbon layering
Process B = Vacumming heating and drill for nipple

without 23c & 23b

ITS A very smart design

at Thursday, August 07, 2008 0 comments  

Cycle Happy.

So often in a race, negative chatter emerge.Focus on the pain and get frustrated because of struggling through sections of an event.

its not about minimizing the physical aspects of biking, but a strong mind could push your body further than you think possible. The next time you're having a hard time on the bike, remember to smile (as distorted as it may appear under duress). Rather than viewing the difficulty as "pain," think of it as the natural sensation of a body working hard and persevering.

The typical order of operations is that a pleasurable experience makes you smile. However, as this question illustrates, the converse is also true: Smile and you feel better. It's almost a way to trick you body into enjoying its suffering. And, when you really think about it, there are reasons to smile! You're outside riding your bike, pushing yourself to your limit - smile, enjoy, and you'll ride stronger.

at Tuesday, August 05, 2008 0 comments  

Scott Plasma 09

nice...( did he say ricardo ricco?)ughhhhh... heehh

at Thursday, July 31, 2008 0 comments  

How many "mango's" ya can fit it in..

at Thursday, July 31, 2008 0 comments  

Why Hate.?

Nice "balance the scale"

at Thursday, July 31, 2008 0 comments  

89 km/h

at Thursday, July 31, 2008 0 comments  


Pain is about deciding .

We can keep in mind that the experience of pain is voluntary. What we do – particularly those of us competing at the amateur level – is by choice. If we can accept that our choice to compete is also a choice to feel pain, we can then employ coping strategies.How we perceive pain is a choice. We can choose the level of intensity of pain we experience. William Shakespeare wrote, “There is nothing either good or bad, but thinking makes it so.”

Pain is temporary.

It always ends – often in a relatively short amount of time.Employing mental skills helps.Knowing how to and remembering to relax when experiencing pain is crucial. If you’re tense you are likely to experience more pain not less.Breathe. Controlled breathing not only induces relaxation but also facilitates performance by increasing the amount of oxygen in the blood.

Goal setting is crucial.

Goal setting keeps focused on the task at hand, not the pain. Entering a race without a focus allows outside distractions such as pain to interfere with our performance.Maintain the mindset of control.Even on diet and weights.

Use positive self-talk.

Turn negative self-talk into something positive. You may not be able to control what your competitors do, or the pain that a particular course “dishes out,” but you can always control your own thoughts.While this study examined the experiences of high level competitive cyclists most, if not all of the findings, apply to any sport in which we feel the pain of exertion whether we’re running, swimming, race-walking, skiing or engaging in any other painful activity.

Using negative thinking positively.

There are two types of negative thinking: give-up negative thinking and fire-up negative thinking. Give-up negative thinking involves feelings of loss and despair and helplessness, for example, “It’s over. I can’t finish.” You dwell on past mistakes and failures. It hurts your motivation and confidence, and it takes your focus away from continuing to give your best effort. Your intensity also drops because, basically, you’re surrendering and accepting defeat

There is never a place in triathlon for give-up negative thinking. In contrast, fire-up negative thinking involves feelings of anger and energy, of being psyched up, for example, “I’m doing so badly. I hate performing this way” (said with anger and intensity). You look to doing better in the future because you hate performing poorly. Fire-up negative thinking increases your motivation to fight and turn things around. Your intensity goes up and you’re bursting with energy. Your focus is on continuing to work hard and not let the training or race beat you.

Fire-up negative thinking can be a positive way to turn your performance around. If you’re going to be negative, make sure you use fire-up negative thinking. Don’t use it too much though. Negative thinking and negative emotions require a lot of energy and that energy should be put in a more positive direction for your training and races. Also, it doesn’t feel very good to be angry all of the time

And end of it all...Reap what you have sowed.

at Thursday, July 31, 2008 0 comments