happy surfing yaa....
sports http://www.hooha.asia/
health http://www.mens-health.com.my/
triathlon http://www.triathlonmalaysia.com/
ironman http://ironman.com/events/ironman
off road triathlon http://www.xterramalaysia.com/
triathlon forum http://www.togoparts.com/
mountain bike http://www.nature-escapes-kuala-lumpur.com/
Related links
Running tips
Run effectively
Outdoor skills - traditional wound antiseptic
Thursday, June 18, 2009
Running Tips
Forgive me.. this is not my 10 cent worth of tips... but from website of men-helth.. dont know who write this but just read it you may get something beneficial for you
1.
Posture Perfect your posture and you will run smoother, faster and with less fatigue. Here’s what endurance coach and two-time Badwater champ Lisa Smith-Batchen recommends: Keep your pelvis forward, your shoulders squared over your belly button, your breathing regular and puff from your belly, and your thumb pistoning straight back and forth to your hips.
2.
Incline-pushup saluteAccording to Smith-Batchen, the incline-pushup salute is one of the best static exercises to prepare for a run. Push up against a bench with two arms, then twist at the hip and raise one arm until it’s pointing at the sky. “The triceps which you build from this will power your arms and the strengthened pecs will be strong to prevent your chest from caving in when you’re tired,” she says.
3.
Train as a runner To train as a runner, your body needs to learn to have quick hands and feet, says Smith-Batchen. The best training for that is jumping rope. Keep at it until you can reel off 100 reps without tripping on the jump rope.
4.
Run smart Ray Zahab, an ultra-runner who has won an individual title in the Artic Yukon Ultra says that to run smart, you should imagine pedaling a unicycle: keep your shoulders plumb-lined over your hips and kick back with your feet instead of reaching out. “To speed up, lean forwards from the ankles instead of bending forward from the waist; you’ll create a light controlled fall instead of a muscle-intensive series of pushoffs.”
5.
To go faster “By pushing from the ankles, you will go faster with less effort and you’ll preserve your legs by stacking your weight over your strong, protectively arched midfeet, instead of crashing down on the sensitive nerves in your heels or the fragile tendons in your toes,” says Zahab.
6.
Build strengthMen's Health columnist and ultra man Dean Karnazes says distance running can be prepped by running stairs to build strength. “It will build strength in your legs and lungs. Find a staircase or stadium, ideally with more than 100 steps for a weekly workout. Start by running to the top a single step at a time and walking back down. Work your way up to 10 sets. Next phase: two steps at a time, walking down, five sets. Final phase: two steps up, single steps down, running both ways, working up from five to 10 sets. Keep at it till you can repeat this routine 3 or 4 days a week.”
7.
Running quicker, not harder You can prevent fatigue by running quicker, not harder. Karnazes says a higher turnover rate (how quickly you put one foot in front of the other), can make you faster with less effort. Elite distance runners stay in the range of 185 to 200 steps per minute. Varying your cadence/turnover can conserve energy and shift the load among different muscles. As you tire and slow down, focus on cadence, not speed. This might mean taking shorter, quicker steps. A rule of thumb: If your stride rate falls below 150 to 160 steps per minute, you’ll want to shorten your stride and increase turnover.
8.
Train for recoveryTrain for recovery. “Big distance can mean big hurt,” says Karnazes. “The day after you train for a long run, you must force yourself to exercise.” Try a bike ride, a swim, or just a nice walk. “The movement increases bloodflow, clearing the by-products of intense exercise from your muscles and helping restore flexibility.”
9.
Always have your hydrations ready“Carry bottled water and drink all day,” says Karnazes. “Your hydrated cells will thank you.”
10.
Focus on running the mile Record holder of the half marathon Ryan Hall says you should always focus on running the mile you’re in. “Don’t try to think about how far you have to go in the beginning because it can be overwhelming or how far you’ve run near the end because that will give you an excuse to fatigue.”
Related article
Run effectively
Running, sports & outdoor website in Malaysia
1.
Posture Perfect your posture and you will run smoother, faster and with less fatigue. Here’s what endurance coach and two-time Badwater champ Lisa Smith-Batchen recommends: Keep your pelvis forward, your shoulders squared over your belly button, your breathing regular and puff from your belly, and your thumb pistoning straight back and forth to your hips.
2.
Incline-pushup saluteAccording to Smith-Batchen, the incline-pushup salute is one of the best static exercises to prepare for a run. Push up against a bench with two arms, then twist at the hip and raise one arm until it’s pointing at the sky. “The triceps which you build from this will power your arms and the strengthened pecs will be strong to prevent your chest from caving in when you’re tired,” she says.
3.
Train as a runner To train as a runner, your body needs to learn to have quick hands and feet, says Smith-Batchen. The best training for that is jumping rope. Keep at it until you can reel off 100 reps without tripping on the jump rope.
4.
Run smart Ray Zahab, an ultra-runner who has won an individual title in the Artic Yukon Ultra says that to run smart, you should imagine pedaling a unicycle: keep your shoulders plumb-lined over your hips and kick back with your feet instead of reaching out. “To speed up, lean forwards from the ankles instead of bending forward from the waist; you’ll create a light controlled fall instead of a muscle-intensive series of pushoffs.”
5.
To go faster “By pushing from the ankles, you will go faster with less effort and you’ll preserve your legs by stacking your weight over your strong, protectively arched midfeet, instead of crashing down on the sensitive nerves in your heels or the fragile tendons in your toes,” says Zahab.
6.
Build strengthMen's Health columnist and ultra man Dean Karnazes says distance running can be prepped by running stairs to build strength. “It will build strength in your legs and lungs. Find a staircase or stadium, ideally with more than 100 steps for a weekly workout. Start by running to the top a single step at a time and walking back down. Work your way up to 10 sets. Next phase: two steps at a time, walking down, five sets. Final phase: two steps up, single steps down, running both ways, working up from five to 10 sets. Keep at it till you can repeat this routine 3 or 4 days a week.”
7.
Running quicker, not harder You can prevent fatigue by running quicker, not harder. Karnazes says a higher turnover rate (how quickly you put one foot in front of the other), can make you faster with less effort. Elite distance runners stay in the range of 185 to 200 steps per minute. Varying your cadence/turnover can conserve energy and shift the load among different muscles. As you tire and slow down, focus on cadence, not speed. This might mean taking shorter, quicker steps. A rule of thumb: If your stride rate falls below 150 to 160 steps per minute, you’ll want to shorten your stride and increase turnover.
8.
Train for recoveryTrain for recovery. “Big distance can mean big hurt,” says Karnazes. “The day after you train for a long run, you must force yourself to exercise.” Try a bike ride, a swim, or just a nice walk. “The movement increases bloodflow, clearing the by-products of intense exercise from your muscles and helping restore flexibility.”
9.
Always have your hydrations ready“Carry bottled water and drink all day,” says Karnazes. “Your hydrated cells will thank you.”
10.
Focus on running the mile Record holder of the half marathon Ryan Hall says you should always focus on running the mile you’re in. “Don’t try to think about how far you have to go in the beginning because it can be overwhelming or how far you’ve run near the end because that will give you an excuse to fatigue.”
Related article
Run effectively
Running, sports & outdoor website in Malaysia
Men Health Night Run - Putrajaya
This kind of unique event.. Running competion during night time in Malaysia.. this is not heard before for me.. no doubt the schedule is suitable with our climate .. even though this is held at night time have no worry for maniac hiding in secluded corner because in Putrajaya has such wonderful facilities and superb location.. guarantee enough street light and spot light to show off your new nike air.. count me in
interested? .. visit this site plzzzz http://www.mens-health.com.my/index_mh_run09.asp
Related links
Running tips
How to run effectively
interested? .. visit this site plzzzz http://www.mens-health.com.my/index_mh_run09.asp
Related links
Running tips
How to run effectively
EXPEDITION MOUNT TAMBUYUKON NOV 2009 part 2
Full House!! target for 12 partipants already confirmed. Cant wait for the day.. then this trip move to next level of progress.. flight ticket allready booked and paid, permit already applied and approved verbally by Sabah Park. Actually still trying to apply for two more additional place to accomodate other enthusiatic climbers.. be patient to all. , pray to God the result will be favorable to us.. more climbers more merrier actually but that is the maximun place Sabah could accomodate if approved as still acceptable for ratio of 4 climber to one guide but 4wd only can accomodate 7 passengers per vehicle... Still got 4 months to prepare for logistic, transport, rations and santai trip ..
Even though partipation already closed please send me message if you are interested.. who know if if there will be vacant seat.. then that is your luck to climb Tambuyukon with us :)
any suggestion for interesting activities in Sabah?
Mount Kinabalu
Mount Tambuyukon part 3
Even though partipation already closed please send me message if you are interested.. who know if if there will be vacant seat.. then that is your luck to climb Tambuyukon with us :)
any suggestion for interesting activities in Sabah?
Mount Kinabalu
Mount Tambuyukon part 3
Friday, June 5, 2009
XPDC MOUNT TAMBUYUKON & SABAH BORNEO 1-8 NOV 2009 part 1
Dear all friends
You are invited to join Mt.Tambuyukon expedition from 1st to 5th November 2009. Sabah Park has restricted only up to 12 climbers can climb the mountain per trip. To optimise cost involved such as guide and 4wd, ideal no of participant should be 6 or 12 climbers. Up to date we already got 10 confirmed climbers.. so only 2 place left, reservation would be on first come first serve basis with deposit of RM170 not inclusive of flight ticket.
The tentative of the trip consist of 4 days on the mountain and another 3 days for santai activities, all can summarized as below:
Day 1 -Touchdown kk airport - Ranau - 4wd - monggis renjer station
Day 2 - Monggis station - Camp Kepuakan
Day 3 - Kepuakan Camp – Musang camp (last water point)- General Camp
Day 4 - General Camp – Peak – Kepuakan Camp
Day 5 - Kepuakan Camp - monggis renjer station - 4wd - KK
Day 6 - Snorkeling at islands around Tengku Abd Rahman parks / layan sunset Tanjung Aru beach
Day 7 - Visiting Culture Village Monsopiad & jalan2 or White water rafting
Day 8 - Santai, tamu gaya street, take off
Normally climbers from peninsular would combine Mt Tambuyukon and Mt Trusmadi (2days) 0r Mt Kinabalu (2 days 2 night SSL has made it compulsory to stay at Kinabalu Park on first night) in their climbing trip to Sabah to minimize flight cost. I strongly encourage that if you are in rush to complete your collection of G12 to boost, before your marriage committment hold you down or flight cost is main important aspect to you, but nowadays with airlines competing to lower their price the benefit is now on your side, no worry the Mountains will not run away.. one thing to ponder.. Sabah not only famous with its mountain range.. a lot more to explore with its fantastic island and beaches, diving, challenging white water rafting, and unique culture to experience, places to visit. If mountains is your only motivation you miss half of outdoor fun is. Make it fun it good for you so won't have to take another rest day after the holiday..
You can continue with Mt. Kinabalu (recommended near with Ranau) or Mt. Trusmadi (Tambunan) if you wish but more important is we'll climb Mt tambuyukon together.
Cost flight of RM136 is proviso with MAS promotion ticket you even may get lower price, try to shooping around. If want to bookby yourselt try to get flight MAS MH2604 7.30am together with the main group. If different flight try to ensure your arrival is before 11am because the group will depart to Ranau at 12 noon.
Actual cost may change depend on flight ticket price, number of participant, and number of day stay
Estimated Costing of Mt.Tambuyukon
(For 6 Climber 4 days 3 nite) Cost Perhead
Transport: KK>Ranau>KK 40.00
4wd Ranau>Monggis>Ranau 450.00 75.00 max 6 orang per4wd
Sabah Parks: Permit 100.00
Insurance 28.00 -RM7/head/day
Entrance fee 3.00
Guide 93.33 -RM70/day/3 climbers
Rations & Equipment & etc 50.00
TOTAL MT. Cost 389.33
Return Flight Tiket 136.00
Backpackers Hostel (RM25 x 3 nite 75.00
T-Shirt 20.00
GRAND TOTAL 620.33
This trip is not profit oriented but management cost, petrol, phone credit, and equipment have to cover la babe... anyone interested can contact me 0123955756 = zainudin, place reserved upon received of deposit, contact me for account no
Related articles
Mount Tambuyukon part 2
You are invited to join Mt.Tambuyukon expedition from 1st to 5th November 2009. Sabah Park has restricted only up to 12 climbers can climb the mountain per trip. To optimise cost involved such as guide and 4wd, ideal no of participant should be 6 or 12 climbers. Up to date we already got 10 confirmed climbers.. so only 2 place left, reservation would be on first come first serve basis with deposit of RM170 not inclusive of flight ticket.The tentative of the trip consist of 4 days on the mountain and another 3 days for santai activities, all can summarized as below:
Day 1 -Touchdown kk airport - Ranau - 4wd - monggis renjer station
Day 2 - Monggis station - Camp Kepuakan
Day 3 - Kepuakan Camp – Musang camp (last water point)- General Camp
Day 4 - General Camp – Peak – Kepuakan Camp
Day 5 - Kepuakan Camp - monggis renjer station - 4wd - KK
Day 6 - Snorkeling at islands around Tengku Abd Rahman parks / layan sunset Tanjung Aru beach
Day 7 - Visiting Culture Village Monsopiad & jalan2 or White water rafting
Day 8 - Santai, tamu gaya street, take off
Normally climbers from peninsular would combine Mt Tambuyukon and Mt Trusmadi (2days) 0r Mt Kinabalu (2 days 2 night SSL has made it compulsory to stay at Kinabalu Park on first night) in their climbing trip to Sabah to minimize flight cost. I strongly encourage that if you are in rush to complete your collection of G12 to boost, before your marriage committment hold you down or flight cost is main important aspect to you, but nowadays with airlines competing to lower their price the benefit is now on your side, no worry the Mountains will not run away.. one thing to ponder.. Sabah not only famous with its mountain range.. a lot more to explore with its fantastic island and beaches, diving, challenging white water rafting, and unique culture to experience, places to visit. If mountains is your only motivation you miss half of outdoor fun is. Make it fun it good for you so won't have to take another rest day after the holiday..
You can continue with Mt. Kinabalu (recommended near with Ranau) or Mt. Trusmadi (Tambunan) if you wish but more important is we'll climb Mt tambuyukon together.
Cost flight of RM136 is proviso with MAS promotion ticket you even may get lower price, try to shooping around. If want to bookby yourselt try to get flight MAS MH2604 7.30am together with the main group. If different flight try to ensure your arrival is before 11am because the group will depart to Ranau at 12 noon.
Actual cost may change depend on flight ticket price, number of participant, and number of day stay
Estimated Costing of Mt.Tambuyukon
(For 6 Climber 4 days 3 nite) Cost Perhead
Transport: KK>Ranau>KK 40.00
4wd Ranau>Monggis>Ranau 450.00 75.00 max 6 orang per4wd
Sabah Parks: Permit 100.00
Insurance 28.00 -RM7/head/day
Entrance fee 3.00
Guide 93.33 -RM70/day/3 climbers
Rations & Equipment & etc 50.00
TOTAL MT. Cost 389.33
Return Flight Tiket 136.00
Backpackers Hostel (RM25 x 3 nite 75.00
T-Shirt 20.00
GRAND TOTAL 620.33
This trip is not profit oriented but management cost, petrol, phone credit, and equipment have to cover la babe... anyone interested can contact me 0123955756 = zainudin, place reserved upon received of deposit, contact me for account no
Related articles
Mount Tambuyukon part 2
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