MTB Ipoh Jamboree 2010 On Sunday 30 May 2010

Dear All

Please to invite to our event organizing MTB Ipoh Jamboree 2010, which will be held on 30/5/2010-Sunday. All MTB Fans are welcome to Join this recreation Event in Ipoh.
Below is the details, for your reference

EVENTS : HAPPY TO RIDE IPOH JAMBOREE 2010 (MTB RECREATION RIDE-OFF ROAD)
ORGANISER'S : HTR IPOH CYCLING CLUB (HTR TEAM IPOH)
SUPPORTED BY : PERAK CYCLING ASSOCIATION

LOCATION : ULU KINTA, IPOH PERAK
DATE : 30/5/2010 - SUNDAY
ENTRY FEES : RM 50.00 (PRINTED T-SHIRT/LUNCH/DRINK/MEDAL/CERT ETC)

NEEDS FURTHER INFO, PLEASE CONTACT : EN ZULFAMEE 012-5662789
EN AHMAD - 012-5199459 (ahmad_htr@yahoo.com.my)
EN AWI - 019 5572256
EN SAZALI - 019 5141133 (sazali@nftc.com.my)
EN FAIZUL - 019-4763395 (joi_htr@yahoo.com)

OR MAY LOG IN WWW-HTR-TEAM-IPOH.BLOGSPOT.COM
happytoride-ipohjamboree2010.blogspot.com

Your are welcoming to Ipoh and enjoy the Recreation MTB Off Road and your support to this event is appreciated.

Please also forward this brochure to your neighbourhoods and all the MTB fans around Malaysia and Asean.


Attached - Entry Forms

on behalf
committee member Happy to Ride Ipoh Jamboree 2010


Sazali reduan
event Director

Muscle Strains & Their Prevention

I went mountain biking on 13.12.09 at Keranji, Sematan with Goh Seng Kee as our trail leader with Hj Khaider, Faiz, Juaini, Ahim and Seiji. It was a 48km off-road return ride from Kpg Keranji to Pandan Beach. During the return ride, I suffered muscle strains on both my thighs and my right calf. I managed to ride back slowly otherwise I'll be left behind in the forest. I rested for 2 weeks and still suffered a little bit of pain behind my right knee. Below are some articles to share with for our future undertakings. (The photos above were taken during our pit-stop at a charcoal factory, Hj Khaider was not in it as he was the camera man).

Muscle Strains and their Prevention

In a survey of injuries at a professional football club, it was reported that 26.8% of all injuries involved muscles and tendons (Lewin,1989). Muscles and their tendon attachments combine to form what are known as musculo-tendinous units. These musculo-tendinous units provide the force which is necessary for movement. Football is a dynamic sport which requires explosive movements (such as sprinting, jumping, shooting and heading the ball) with large forces generated by muscles and tendons. It is easy to see why over a quarter of all injuries affect these structures.

How is Muscle Structured?

In order to understand how muscles are injured it is helpful to know how the muscle is made up. The muscle is surrounded by an outer sheath or covering. Inside this outer sheath are bundles of muscle fibres which are known as fasicles and are themselves surrounded by another inner sheath. If you looked at the bundles very closely you would just be able to see the individual muscle fibres. (The muscle fibres are made up of even smaller parts but a microscope is required to see them).

A muscle contracts when two of these microscopic parts link together and slide together (causing the muscle to shorten) or slide apart (causing the muscle to lengthen). If the muscle shortens, the result is movement of a joint in one direction; if it lengthens, it causes movement of a joint in the other direction. The co-ordination of this muscle activity by the brain allows us to perform complex movements such as kicking a football or running.

What is a Muscle Strain?

A muscle strain is damage caused by over-stretching of muscle tissue. In football, this is thought to occur most frequently when movements such as sprinting, stretching for the ball or kicking the ball are carried out in an unco-ordinated manner. The muscle tissue becomes overloaded and reaches a breaking point where a tear or partial tear occurs. The player will experience pain that will persist if he or she attempts to stretch or contract the muscle. Depending on their severity, muscle strains are categorised into Grades 1, 2 or 3:

• GRADE 1 STRAIN
  There is damage to individual muscle fibres (less than 5% of fibres). This is a mild strain which requires 2 to 3 weeks rest.
• GRADE 2 STRAIN
  There is more extensive damage, with more muscle fibres involved, but the muscle is not completely ruptured. The rest period required is usually between 3 and 6 weeks.
• GRADE 3 STRAIN
  This is a complete rupture of a muscle. In a sports person this will usually require surgery to repair the muscle. The rehabilitation time is around 3 months.

All muscle strains should be rested and allowed to heal. If the patient continues to play, the condition will worsen. If ignored, a grade one strain has the potential to become a grade two strain or even a complete rupture.

How does a Damaged Muscle Heal?

The healing process of a muscle strain begins with an inflammatory response which can last for three to five days. This is a crucial time during which rest and protection of the injured part is vital in order to prevent any further damage. During the inflammatory reaction the body produces chemicals and cells which remove dead muscle fibres and start the repair process. The repair process consists of three stages:

1. REGENERATION OF MUSCLE FIBRES
   New muscle fibres grow from special cells within the muscle.
2. FORMATION OF SCAR TISSUE
   There is bleeding in the gap between the torn muscle ends, and from this blood a matrix, or scaffold, is formed to anchor the two ends together. This matrix eventually forms a scar within the muscle that makes the muscle more resistant to further stretch damage.
3. MATURATION OF THE SCAR TISSUE
   The collagen fibres which make up the scar tissue become aligned along lines of external stress and are able to withstand more force.

How are Muscle Injuries Treated?

The immediate treatment consists of the 'PRICE' protocol: Protection of the injured part from further damage, Rest, Ice, Compression and Elevation. The aim of this protocol is to reduce bleeding within the muscle tissue. Ice therapy in the form of ice pack applications should be continued for the first three days after the injury (never apply ice directly to the skin). The rehabilitation after this period involves gradually stretching the muscle to elongate the scar tissue and progressively increasing the muscle strength. Once this has been achieved, the player can begin sport-specific exercises, such as running, jumping and kicking. To reduce the risk of re-injury, this should be done under the supervision of a chartered physiotherapist.

How can the Risk of Muscle Injury be Reduced?

The following measures may have the effect of reducing the chances of sustaining a muscle strain:

• Warm up prior to matches and training is thought to decrease muscle stretch injuries because the muscle is more extensible when the tissue temperature has been increased by one or two degrees. A good warm up should last about twenty minutes - starting gently and finishing at full pace activity. Practising match activities such as sprinting and passing helps tune co-ordination and prepare mentally for football. Recovery after training sessions and matches can be enhanced by performing a cool down, which is thought to help muscles get rid of waste products. This is also the ideal time to do stretching execises.
  
  
  
• Maintaining good muscle strength and flexibility may help prevent muscle strains. Muscle strength allows a player to carry out match activities in a controlled manner and decreases the uncoordinated movements which can lead to injury. Tight muscles are associated with strains and stretching is therefore practised to maintain muscle strength and prevent injury.
  
  
• Diet can have an affect on muscle injuries. If a player's diet is high in carbohydrate in the 48 hours before a match, there will be an adequate supply of the energy which is necessary for muscle contractions. However, if the muscles become short of fuel, fatigue can set in during training or matches. This fatigue can predispose a player to injury. Carbohydrate and fluids can be replenished during training and matches by taking regular sips of a sports drink.

Common Muscle Injuries

Adductor muscles - these are commonly injured during football because they are put under a great deal of stress during turning activities. They are also very active during side foot passing.

Hip flexor muscles - these are the kicking muscles at the front of the hip which are very active during shooting and striking a ball.

Quadriceps muscles - these powerful muscles of the thigh are responsible for straightening the knee and are active during running, kicking and jumping.

Hamstring muscles - these muscles are located at the back of the thigh and are most active during running, particularly sprinting, which is when they are most often injured.

The 9 Best Energy Boosters

Everyone has to eat—food is the only source of fuel your body has. But, not every food is equal in providing energy.

Sluggishness is caused by all sorts of factors, but poor nutrition is major. However, if you balance your daily diet correctly, the resulting energy boost will be readily apparent. Vanessa Provins, a registered dietitian at Porter Hospital in Valparaiso, Ind., had some advice on how to keep going throughout the day. “Everyone is going to need different levels of nutrients and calories depending on how active they are,” she says. A teenager playing soccer is going to need a much higher level of calories in order to keep energized than a white-collar office worker who will spend most of the day sitting at a desk. But Provins suggests the best way to sustain a high level of energy throughout the day is by maintaining a steady level of blood sugar. One easy way to keep your glucose level steady is sticking with regular meal and snack times.

Provins offers additional recommendations for getting the most energy out of your diet:

• Breakfast is an especially important meal. It’s one of the easiest and most common meals to skip—but it breaks the overnight fasting period (hence “break-fast”) to replenish your glucose supply. When you wake up, your body has likely gone as long as 12 hours without food, and skipping breakfast will keep your body in a reduced metabolism mode to conserve energy.

• Snacks are also a great way to refuel your body. They get a bad rap sometimes, but as long as they’re not full of empty calories they can be the difference between remaining alert or nodding off throughout the day.

• “Get five or more servings of fruits and vegetables per day,” Provins says. Yes, this advice is everywhere, but it’s honestly the easiest way to eat healthier. Forget about fancy diets, just eat more fruits and vegetables—that’s it. The more colorful and varied the vegetables, the better. Often, differently hued fruits and veggies offer particular nutrient combinations.

• Unsaturated fats are better than saturated—it’s easy to tell the difference because saturated fats are solid at room temperature while unsaturated fats are liquid. Try olive oil—or better yet, sunflower or sesame oil—instead of butter. Avocados are another superb choice.

• Lean meat is an important part of diet, but should be limited: “Six to seven ounces or less per day,” Provins says.

• Eat more whole grains. Oatmeal is a perfect example—oats are low on the glycemic index, which means energy is released more steadily throughout the day rather than a quick and short-lived rush. She recommends whole grain pastas and brown rice for meals, and popcorn for a good whole grain snack.

• Legumes go hand-in-hand with grains. Beans, peanuts, peas. They provide fiber, are good sources of protein and stabilize blood sugar. Peanut butter on wheat bread is a great combination. Try some raisins or chocolate chips in the middle for a sweet treat.

• Fatigue is one of the first signs of dehydration. You don’t need eight 8-ounce glasses of water a day, but you do need to make sure you’re getting enough fluids.

• Stay away from so-called energy drinks. They’re simply not necessary if you’re getting proper mealtime nutrition, and they’re filled with empty calories that give you a quick but short-lived jump in energy, leading to a crash.

Basic Nutrition for Better Bike Riding

Eat Right - Fuel the Machine!

Eat Right - Fuel the Machine!One of the best things about riding your bike is that you get a free pass to eat what you want, right? Well, sort of. You can definitely consume more calories, but the right eating plan will give you energy, help you feel better, fuel your body more efficiently and help you lose weight, if that is your goal.

The best eating plan for a cyclist is one that includes plenty of low fat, high carbohydrate foods to provide energy and fluids to offer hydration. While ‘carb’ is a four letter word to many dieters, they are certainly not the diet-wrecking evil food that some people might lead you to believe. Carbs are your body’s preferred source of energy for cycling. Since you are constantly burning carbs to fuel your cycling as well as daily activities, you must regularly replace them with a high carbohydrate diet.

The kind of carbs that give all carbs a bad reputation are those made with simple sugars and refined flours. These offer little nutritional value. Get your fill of carbohydrates through fruits, vegetables, beans, and whole grain breads, rice and pasta. Round out your diet with lean protein and a small amount of fat.

When you eat is almost as important as what you eat. About an hour before a ride, fuel up with a high carbohydrate snack or small meal. Some ideas might be fresh fruit and whole grain toast or a half whole wheat bagel with peanut butter.

If your ride is longer than 60 minutes, you’ll need to refuel with more carbs. Researchers recommend about 30 to 40 grams of carbohydrate each 30 minutes you ride beyond the first 60 minutes. This might be a good time to consider a sports drink or energy bar. Eating a high carb snack or meal within 60 minutes after a lengthy ride is important to replenish your body and prepare you for your next ride.

Cyclists must make a conscious effort to drink fluids before, during and after riding to stay hydrated. Becoming dehydrated is one of the worst things that can happen to you and so it is important to be proactive and push lots of fluids, even before you feel thirsty. You'll want to drink at least 8 - 12 ounces of fluid immediately before a ride, another 8 ounces every half hour during a ride, and enough when you're finished to gradually replenish those lost fluids after a ride.

Building Your Stamina

Dave Levy, BS '78, shares tips he learned during his 2001 cross-country bicycle trip.

Do you ever feel too tired to exercise? Does the thought of paying big-time bucks for a personal trainer make you weak in the knees? Have you hit a plateau in your exercise routine or run out of ideas to rev up your workout?

Cross-country cyclist Dave Levy, BS '78, has some expertise in perseverance and stamina on the exercise front. In 2001, Levy cycled cross-country, averaging 83 miles on each of the 45 days he rode during the 50-day trip. His adventure began at the water's edge of the Pacific Ocean in Astoria, Ore., and ended 3,752 miles later at the Atlantic Ocean in Portsmouth, N.H.

But the ride was no cakewalk for Levy. Because he knew the journey would be physically and mentally challenging, Levy prepared months in advance to increase his endurance. He offers the following tips for anyone looking to increase exercise stamina.
Think mind over matter

Mentally envisioning the end result is the best way to overcome physical challenges, Levy says. Instead of thinking, "How am I going to make it up this hill?" concentrate on the overall accomplishment: "I've ridden 100 miles today." With the right training, your mind will adapt to the physical challenge.

"The enormous mountain in front of you isn't going away," Levy says. "Just think of how proud you will be when you complete your ride."

For Levy, there wasn't a day that he didn't want to hop on his bike. Levy recalls a stage in the trip when he rode for 95 miles in a 25 mph wind through North Dakota.

"Those are the days I will always remember and remain proud of," Levy says.

Pick something you love

Not everyone enjoys cycling, but we all have different passions. Levy says to find something that you absolutely love and have fun with it.

"Pure dedication isn't going to get you out of bed at 6 a.m. every morning," Levy says. "You've got to love it 100 percent."

Play with others

"One of the most effective ways to build stamina and add some spice to your exercise routine is to work out with a team," Levy says.

As a way to prepare for the cross-country trip, Levy and his wife, Cathy, rode with 11 other riders at least once a week. The riders encouraged each other and set goals to remain motivated.

Don't ever stop

Levy cycles year-round and never gets out of shape. When the weather is bad, Levy rides indoors.

"It's hard to get your endurance level back to where it used to be once you stop riding," Levy says. "It's best to stay in shape."

Take care of your body

Levy says a proper diet is key to having more energy. He recommends a balanced diet and also suggests taking snacks with you for the ride.

"By snacking on energy bars or fruit while you are riding, you will be able to keep your metabolism up," Levy says.

According to Levy, it's best to get at least eight hours of sleep every night. Also, it's important to stay hydrated by drinking lots of water before and after you ride.

Make it personal

Levy says this is what makes the process different for everyone. You can increase your stamina by incorporating something that is meaningful to you on your ride. Before Levy went on his cross-country trip, his cycling friends from his college days gave him an Ohio University "good luck" cycling jersey to wear on his ride.

"The jersey was not only a great way to show my pride for OU, but it was a symbol of all the hard work that I'm proud of," Levy says.