tag:blogger.com,1999:blog-61822600201566303252023-11-16T02:00:01.997+08:00Abdul Aziz IbrahimAbdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.comBlogger38125tag:blogger.com,1999:blog-6182260020156630325.post-48335664014282493292011-02-23T15:26:00.009+08:002011-02-23T16:01:08.039+08:00LOSING WEIGHT<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/-28Mw53RJrEI/TWS3CZXnOHI/AAAAAAAAA-4/7Pjr3DMeagI/s1600/Lose-Weight-Tips.gif"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 194px; height: 200px;" src="http://3.bp.blogspot.com/-28Mw53RJrEI/TWS3CZXnOHI/AAAAAAAAA-4/7Pjr3DMeagI/s200/Lose-Weight-Tips.gif" alt="" id="BLOGGER_PHOTO_ID_5576783490389063794" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/-JMAFsUKKkBA/TWS3CDh13QI/AAAAAAAAA-w/kX7X-hxqzFE/s1600/loseweight.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 199px; height: 200px;" src="http://4.bp.blogspot.com/-JMAFsUKKkBA/TWS3CDh13QI/AAAAAAAAA-w/kX7X-hxqzFE/s200/loseweight.jpg" alt="" id="BLOGGER_PHOTO_ID_5576783484526386434" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><br />Losing weight not only makes you look good, feel great and gain confidence but it can greatly benefit your body as well. It doesn't really matter how much weight you lose because even a little counts towards the contribution of health. Here are some of the benefits you can reap losing that bulge.<br /><span style="font-size:130%;"><span style="font-weight: bold;"><br />Heart</span></span><span style="font-weight: bold;"><br /></span><span style="font-size:85%;"><span style="font-size:100%;">Research has shown that a moderate weight loss of 5-10% of body weight may reduce cardiovascular risk factors. This means that by losing weight, you can reduce your blood pressure, cholesterol and triglycerides level and improve heart function.<br /><br /></span></span><span style="font-size:130%;"><span style="font-weight: bold;">Liver</span></span><span style="font-weight: bold;"><span style="font-weight: bold;"><span style="font-size:85%;"><br /></span></span></span><span style="font-size:85%;">If you have fatty liver, losing weight might be the key to getting rid of the fats from the liver. Research shows that by losing excess weight, not only the fat content in the liver decreases but the storage of fats in the liver is reduced as well. This will improve the overall condition of your liver.<br /><br /><span style="font-size:130%;"><span style="font-weight: bold;">Kidneys</span><span style="font-size:85%;"><br />According to studies, if you're obese, weight loss attained through diet and exercise reduces kidney damage and help to maintain kidney function.<br /><br /></span></span></span><span style="font-size:85%;"><span style="font-size:130%;"><span style="font-weight: bold;">Joints</span><span style="font-size:85%;"><br />If you are overweight that means you are putting a lot of pressure on your joints such as your knees, hips and lower back. Losing even a small amount of weight will help to reduce the pressure, stress and pain on your joints and therefore reduce the risk of developing knee osteoarthritis. According to research, for a woman of normal height, for every 5 kg weight loss the risk of knee oasteoarthritis dropped by more than 50%.<br /><br /></span></span></span>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-74112267481736300622011-02-02T11:48:00.006+08:002011-02-02T12:54:10.092+08:00Reduce Weight By Cycling<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/TUjioqrtpkI/AAAAAAAAA-k/YGkdKQSSQPc/s1600/perfect%2Bbiker.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 200px; height: 134px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/TUjioqrtpkI/AAAAAAAAA-k/YGkdKQSSQPc/s200/perfect%2Bbiker.jpg" alt="" id="BLOGGER_PHOTO_ID_5568950127523898946" border="0" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/TUjhvGLQpwI/AAAAAAAAA-U/BewfDl7KTs8/s1600/BikeAlamy4.jpg"><img style="float: left; margin: 0pt 10px 10px 0pt; cursor: pointer; width: 200px; height: 120px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/TUjhvGLQpwI/AAAAAAAAA-U/BewfDl7KTs8/s200/BikeAlamy4.jpg" alt="" id="BLOGGER_PHOTO_ID_5568949138471560962" border="0" /></a><span style="font-family:Arial;font-size:85%;">One way to reduce weight, is to burn more calories by doing more physical activity. Cycling is a very effective way to burn calories and therefore reduce fat. About 10 minutes of cycling burns about 80 calories. My regular time is about 1 1/2 hours (approximately 25-30 km distance). In one year, this daily fitness workout uses up a total of 29,200 calories per year - about 3.5 kg of body weight.<br /><br /></span><span style="font-family:Arial;font-size:85%;">A daily cycling workout doesn't just help you to reduce weight, it also helps you to increase aerobic fitness, improves circulation and blood sugar levels.<br /><br /></span><span style="font-family:Arial;font-size:85%;">In order to speed up weight reduction, by cycling, it's important to follow a calorie-controlled,<br />healthy eatin</span><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/TUjiVAyJ9sI/AAAAAAAAA-c/NbRzOpmGrQk/s1600/SuperStock_1829-14571.jpg"><img style="float: right; margin: 0pt 0pt 10px 10px; cursor: pointer; width: 133px; height: 206px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/TUjiVAyJ9sI/AAAAAAAAA-c/NbRzOpmGrQk/s200/SuperStock_1829-14571.jpg" alt="" id="BLOGGER_PHOTO_ID_5568949789859116738" border="0" /></a><span style="font-family:Arial;font-size:85%;">g-plan, containing an adequate supply of carbohydrates and protein, as well as a full range of nutrients, vitamins and minerals. Remember, a well-fed body loses weight faster. In addition, obesity tests show that motivation is improved when you monitor your weight statistics on a weekly basis.</span><br /><br /><span style="font-family:Arial;font-size:85%;">The best type of fitness plan for weight reduction is the one that you find most suitable. If you enjoy cycling, try it. If not, choose another exercise method. I have tried badminton and jogging but I ended up with injuries on my ankles and knees. Then I turned to walking in the Park but I found it rather boring and slow. I started cycling since the past 2 years and I find it suitable to keep myself in shape.</span>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-61846648458750848472011-01-31T10:08:00.007+08:002011-02-23T15:21:32.542+08:00The Benefits of Cycling<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/TUYe8mAZLyI/AAAAAAAAA-M/CpDE8CULI4Q/s1600/family-cycling.jpg"><br /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/TUYe8U6fdQI/AAAAAAAAA-E/sfqgyZftmxw/s1600/family_cycling.jpg"><br /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/TUYe8BzydpI/AAAAAAAAA98/pMM8VJheh4c/s1600/bell_mkg.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 214px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/TUYe8BzydpI/AAAAAAAAA98/pMM8VJheh4c/s320/bell_mkg.jpg" alt="" id="BLOGGER_PHOTO_ID_5568172005916833426" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/TUYe79C8UJI/AAAAAAAAA90/AAupSkPVLzU/s1600/cycling-and-mountain-biking.jpeg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/TUYe79C8UJI/AAAAAAAAA90/AAupSkPVLzU/s320/cycling-and-mountain-biking.jpeg" alt="" id="BLOGGER_PHOTO_ID_5568172004638216338" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/TUYeUQwdhSI/AAAAAAAAA9s/GtHigb9Vivs/s1600/group%2Bimages.jpeg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 278px; height: 181px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/TUYeUQwdhSI/AAAAAAAAA9s/GtHigb9Vivs/s320/group%2Bimages.jpeg" alt="" id="BLOGGER_PHOTO_ID_5568171322734642466" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/TUYeUcToIAI/AAAAAAAAA9k/z4ToyhJRpLg/s1600/cycling_group.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 256px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/TUYeUcToIAI/AAAAAAAAA9k/z4ToyhJRpLg/s320/cycling_group.jpg" alt="" id="BLOGGER_PHOTO_ID_5568171325834928130" border="0" /></a><br /><p>First, cycling for exercise, if you choose it, is a great cardio exercise.</p><p>Second, it works well for you and me and for anyone.</p><p>Third, it gives you these benefits:</p><ul><li>Improves your cardio-respiratory (meaning heart and lung) fitness </li><li>Decreases your risk of heart disease. One study done on cycling and health finds that new cyclists covering short distances can reduce their risk of death (mainly due to the reduction of heart disease) by as much as 22.5% !</li><li>Increases your capacity to burn body fat to lose weight. A 15-minute bike ride to and from work 5 times per week burns off an equivalent of 11 pounds of fat in a year! <p>And when you combine cycling for exercise with a healthy <a href="http://www.perfect-body-toning.com/healthy-weight-loss-diets.html"> weight loss diet </a>, you'll get an enjoyable and effective weight loss program! </p></li><li>Helps you to maintain strength and coordination as the strength and co-ordination that regular cycling brings reduce incidences of your falling, injuries and hip fractures, when you're older </li><li>Improves your leg strength and you're in for a bonus because leg strength improves other mobility, for example, by allowing you to get out of any seated position more easily and helping you to avoid falls (and the broken bones) and other injuries associated with the falls </li><li>Regulates your <a href="http://www.perfect-body-toning.com/exercise-and-blood-pressure-reduction.html"> blood pressure </a> </li><li>Has positive effects on how you feel too. Cycling for exercise or any kind of moderate exercise has been found to reduce <a href="http://www.perfect-body-toning.com/effect-of-exercise-on-depression.html"> levels of depression </a> and <a href="http://www.perfect-body-toning.com/relieving-stress-by-exercise.html"> stress </a>, improve mood and raise self-esteem, and has also been found to relieve symptoms of premenstrual syndrome.</li></ul>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-37127654045656272802011-01-28T11:32:00.006+08:002011-02-23T15:20:18.360+08:00Not A Professional Road Biker? Don't Worry About That...<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/TUI7M1ANwtI/AAAAAAAAA9c/APkYMkkRI1g/s1600/family-cycling.jpg"><br /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/TUI7MjPXpgI/AAAAAAAAA9U/JmnSfjwY_uY/s1600/SuperStock_1436R-20018.jpg"><br /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/TUI7MUySGyI/AAAAAAAAA9M/Mrla4n9irkM/s1600/geriMTX2104_468x630.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 238px; height: 320px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/TUI7MUySGyI/AAAAAAAAA9M/Mrla4n9irkM/s320/geriMTX2104_468x630.jpg" alt="" id="BLOGGER_PHOTO_ID_5567077172307434274" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/TUI7MDf1KlI/AAAAAAAAA9E/Q21P_BtfjH4/s1600/SuperStock_1569R-45001.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 226px; height: 320px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/TUI7MDf1KlI/AAAAAAAAA9E/Q21P_BtfjH4/s320/SuperStock_1569R-45001.jpg" alt="" id="BLOGGER_PHOTO_ID_5567077167666637394" border="0" /></a><br /><h2>Regular Cycling For Exercise Is More Than Enough....</h2><br /><p><b>The Power of Cycling for Exercise </b></p><p>It gets your heart and lungs into the cardio-respiratory fitness zone! That's how powerful it is!</p><p>I used to do morning and evening walk with my wife at the Reservoir Park, Taman Budaya, Kuching. Besides <a href="http://www.perfect-body-toning.com/walking-exercises.html"> walking </a>, my other favorite cardio is cycling. Now I have stopped walking in the park with my wife.<br /></p><p>All because cycling is, just like walking, an easy and convenient cardio and I can do it any time of the day.</p><p>I get on the bike, peddling past my chosen, preferred routes, easily and enjoyably for up to 6 miles per 30 minute session, without feeling strained in my body! </p><p>With cycling, I seem to burn calories a lot more easier since I can cover more miles in less time, hence burn more of my body fat. </p><p>As I cycle, I get to enjoy and appreciate the fresh air, the warm sunshine and the beautiful scenery - this way I get by to pass fast my exercise time! </p><p>In a blink of an eye (so to speak), 30-40 minutes would have already gone by. And I've accomplished cycling for up to more than 6 miles!</p><p>(P/S: If you're worried about traffic fumes and smokes, relax! According to a study, cyclists and pedestrians actually breathe in lower levels of pollutants from traffic fumes and smokes than car drivers!)</p><p>If you don't like walking, jogging or running, try cycling for exercise.</p><p>....Hey.....You don't need to be a professional road biker to benefit from cycling. Just a regular cycling routine is enough to give you effective exercise to improve your physical fitness.......</p><p>You'd be surprised at what cycling can do to you and your body's health.</p><p>Let's get more acquainted with cycling as an exercise......</p><p>(P/S: When talk about cycling, I include here both outdoor cycling and stationary cycling. They're both beneficial to you. But I'll be referring to outdoor cycling since I think this would be your more preferred cycling choice?) </p>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-89918283634607377202011-01-28T10:11:00.007+08:002011-02-23T16:12:38.256+08:00Cycling as a Fat Burning Exercise<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/TUIrRqR_tsI/AAAAAAAAA88/VH61e4V8LXk/s1600/colin_bike_finished2.jpg"><br /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/TUIrHn4-nEI/AAAAAAAAA8s/itErUEA5pRk/s1600/road%2Bcycling%2B02.jpg"><img style="display: block; margin: 0px auto 10px; text-align: center; cursor: pointer; width: 320px; height: 317px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/TUIrHn4-nEI/AAAAAAAAA8s/itErUEA5pRk/s320/road%2Bcycling%2B02.jpg" alt="" id="BLOGGER_PHOTO_ID_5567059499350400066" border="0" /></a><br /><br />As we are living in this busiest world, everyone is too busy and people want such exercisers from which they will remain healthy in very short timer. We also want that these exercises should not be time consuming. To remain healthy we should firstly control our fats.<br />So there are many different types of fat burning exercises that are popular today. Jogging, walking, running, cycling and swimming are wonderful fat burning exercises, which can be done both outdoors and indoors. Among these exercises cycling is considered as one of the best ways for people to achieve good health and fitness. Cycling will help us to burn a higher amount of calories that from fats. <p>By Pedaling cycle at a slower pace or riding a bicycle on straight roads burns about 200 calories in 30 minutes, but fast pedaling and riding uphill can increase the fat burned up to 400 calories. The key factor that should be kept in mind while doing exercise is that more muscle group you use, the more fats u will burn. Cycling also increases our daily Caloric output. By doing cycling we require energy, which moves you and your bicycle against the resistance of air and gravity. Cycling can offer benefits for both fitness and burning off unwanted body fat. Cycling also has a positive effect on bone density and strength.</p>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-68432417760637910792010-04-27T15:39:00.005+08:002010-04-27T15:49:25.095+08:00CYCLING PERFORMANCE TIPS<a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/S9aWtdeJntI/AAAAAAAAA6s/sDnXA-B23u0/s1600/3766134513_020cb839bc_o.jpg"><img id="BLOGGER_PHOTO_ID_5464720905610043090" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 400px; CURSOR: hand; HEIGHT: 267px; TEXT-ALIGN: center" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/S9aWtdeJntI/AAAAAAAAA6s/sDnXA-B23u0/s400/3766134513_020cb839bc_o.jpg" border="0" /></a><br /><div><strong>LONG DISTANCE</strong></div><br /><div></div><div>This ride will definitely cause you to bonk if you don't replace carbohydrates, so snacking on the bike is essential. As intensity increases above 60% VO2 max., it becomes more important to avoid eating in the 4 hour pre-ride interval to avoid GI distress. If this is really planned as a slow, long training ride, that is not as important. A 300 gram carbohydrate meal 3 to 4 hours before this ride helps "top off the tank" so to speak in terms of muscle glycogen stores.<br />4 days prior - balanced diet with 70-80 % Calories from carbohydrates; at least 600 grams per day of carbohydrates in the 2 to 3 days prior to the ride<br />4 hours prior - if the intensity is moderate, eating during this interval is OK, but avoid fatty foods and eat at least 2 hours before the ride. A 300 gram carbohydrate meal 3 to 4 hour pre-ride is recommended if possible<br />4 minutes prior - nothing special<br />during the ride - regular snacks, energy gels, or sports drinks to replace the estimated <a href="http://cptips.com/energy.htm#cal">Calories burned per hour</a><br />post ride - a post ride carbohydrate snack, particularly in the 10 to 15 minutes immediately afterwards, will take advantage of the window for maximum glycogen resynthesis and may cut down on muscle soreness. Eat a high carbohydrate meal that night after the ride. fluids - one water bottle per hour, perhaps a bit more in hot weather<br />An example of the ultimate long distance event is the Paris-Brest-Paris ride. Here is a question from a reader that provides a good example of how to analyze the challenges of a ride.Q. I have been doing a type of riding called randonneuring (200km to 1200km, moderately-paced bicycle events) and would like to know how I can use heart rate or perceived exertion information to improve my training. The pace of brevets is only an average of 9.5 mph in order to get under the time cut off, but the clock continually runs (flats, eating, resting, etc). Effort at the 600k, 1000k and 1200k distances becomes a challenge. Since these distances are not reasonable training distances, how can/should one use some science to improve chances of successful completion? By the way, the time limit for a 1200k brevet is 90 hours.) M.G.<br />A. I amgoing to keep this very high level:<br />PBP is the ultimate endurance event. So cardiovascular training is not the issue. You are probably riding at 50 - 60 % VO2max most of the time and thus are burning a fair amount of fat calories as opposed to sprint type events.No need to worry about intervals.<br />Nutrition will be important - you have to focus on eating as many Calories as you are using per hour - and maintaining good hydration.<br />This will really be more of a musculoskeletal challenges - being on the bike for a long period of time - which means body conditioning, not heart conditioning will be the tougher part.<br />And of course the psychologic component - having faith in your abilities - will be a key factor in your success.<br /><a name="ce"><br /><strong></strong></a></div><br /><div><strong>COMPETITIVE EVENT</strong></div><div></div><br /><div>This is what it's all about, and good nutrition and planning your eating strategy can make a difference. You will need a good carbohydrate base to maximize your muscle glycogen reserves. And you need to avoid eating in the 4 hour pre-event interval to keep your stomach empty or you risk the GI distress that goes with exercising close to or above 100% VO2 max. You will also sweat more so fluid replacement needs to be watched. If this is a ride of less than 1 1/2 to 2 hours, there is no need to carbo supplement during the ride.<br />4 days prior - balanced diet with 60-70% Calories from carbohydrates; 600 grams of carbohydrate per day in the three days prior to the event<br />4 hours prior - don't eat in the 4 hours before this ride<br />4 minutes priorr - a candy bar, energy bar, or other carbohydrate snack is a good idea<br />during the ride - <a href="http://cptips.com/carb1hr.htm">even for an event of 1 1/2 hours or less</a>, a liquid carbohydrate supplement should be used. And if it's going to be longer, you will definitely need carbohydrate supplements (beginning regular snacks, energy gels, or sports drinks as soon as the event starts to replace the estimated <a href="http://cptips.com/energy.htm#cal">Calories burned per hour</a><br />post ride - a post ride carbohydrate snack, particularly in the 10 to 15 minutes immediately afterwards, will take advantage of the window for maximum glycogen resynthesis and may cut down on muscle soreness. Eat a high carbohydrate meal that night to replace the muscle glycogen that was probably completely depleted during the event.<br />fluids - one water bottle per hour as an absolute minimum <a name="mdr"><br /></a></div><br /><div></div><br /><div><strong>MULTI-DAY RIDE or BIKE TOUR</strong></div><br /><div></div><div>This ride is basically the same as the long training ride, but you need to be very careful to eat a high carbohydrate meal each evening or you will slowly become glycogen depleted and chronic fatigue will develop. If this is going to be a high intensity event on certain days, (intensity above 60% VO2 max.), it is important to avoid eating in the 4 hour pre-ride interval to avoid GI distress. But on those long slow days, that's not an issue. A 300 gram carbohydrate meal each day 3 to 4 hours before the ride will maximize glycogen reserves. This is the dietary program most appropriate for a <a href="http://cptips.com/ciclis.htm">multi-day bike tour.</a><br />4 days prior - balanced diet with 60-70% Calories from carbohydrates; at least 600 grams per day of carbohydrates in the 2 to 3 days prior to the ride<br />4 hours prior - if the intensity is moderate, eating during this interval is OK, but avoid fatty foods and eat 2 hours before the ride. A 300 gram carbohydrate meal 3 to 4 hour pre ride is recommended.<br />4 minutes prior - nothing special<br />during the ride - regular snacks, energy gels, or sports drinks to replace the estimated <a href="http://cptips.com/energy.htm#cal">Calories burned per hour</a><br />post ride - a post ride carbohydrate snack, particularly in the 10 to 15 minutes immediately afterwards, will take advantage of the window for maximum glycogen resynthesis and may cut down on muscle soreness. Eat a high carbohydrate meal that night after the ride, and try to eat at least 600 grams of carbohydrate per day above and beyond that needed to replace the Calories burned on that day's ride.<br />fluids - one water bottle per hour, perhaps a bit more in hot weather </div>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-38449781738485914002010-02-23T14:56:00.006+08:002010-02-23T15:57:49.189+08:00Interteam Joy Ride at Segong, Bau.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/S4N-RN_dFgI/AAAAAAAAA6k/GZJoVAOvloI/s1600-h/l.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/S4N-RN_dFgI/AAAAAAAAA6k/GZJoVAOvloI/s400/l.jpg" alt="" id="BLOGGER_PHOTO_ID_5441331609072375298" border="0" /></a><br />On Sunday afternoon, 21st February 2010, <span style="font-weight: bold;">114 mountain bikers</span> gathered at Segong, Bau to join the 2010 1st Interteam Joy Ride organized by <span style="font-weight: bold;">GOH SENG KEE</span> and his team the <span style="font-weight: bold;">"Trail Hunters"</span>. Everyone enjoyed the ride and well done!<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/S4N-Qkx6ISI/AAAAAAAAA6c/Tb9Gt2ye8jw/s1600-h/k.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/S4N-Qkx6ISI/AAAAAAAAA6c/Tb9Gt2ye8jw/s400/k.jpg" alt="" id="BLOGGER_PHOTO_ID_5441331598009704738" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/S4N-G3D369I/AAAAAAAAA6U/-VjvgZ-iHTc/s1600-h/j.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 266px; height: 400px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/S4N-G3D369I/AAAAAAAAA6U/-VjvgZ-iHTc/s400/j.jpg" alt="" id="BLOGGER_PHOTO_ID_5441331431118203858" border="0" /></a>All bikers shooked hands and greeted each other in a conveyor formation before the ride.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/S4N-Gbyf17I/AAAAAAAAA6M/7FK48EuLCOg/s1600-h/i.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 266px; height: 400px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/S4N-Gbyf17I/AAAAAAAAA6M/7FK48EuLCOg/s400/i.jpg" alt="" id="BLOGGER_PHOTO_ID_5441331423797565362" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/S4N-FxkSTDI/AAAAAAAAA6E/RH653_9NwCg/s1600-h/h.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 266px; height: 400px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/S4N-FxkSTDI/AAAAAAAAA6E/RH653_9NwCg/s400/h.jpg" alt="" id="BLOGGER_PHOTO_ID_5441331412463668274" border="0" /></a>Carrying bikes upstream after crossing the river.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/S4N-E-9UvPI/AAAAAAAAA58/-SII8moKfL8/s1600-h/g.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/S4N-E-9UvPI/AAAAAAAAA58/-SII8moKfL8/s400/g.jpg" alt="" id="BLOGGER_PHOTO_ID_5441331398878477554" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/S4N-Eb9a9cI/AAAAAAAAA50/0xvRvxl_ZxQ/s1600-h/f.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/S4N-Eb9a9cI/AAAAAAAAA50/0xvRvxl_ZxQ/s400/f.jpg" alt="" id="BLOGGER_PHOTO_ID_5441331389483644354" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/S4N9xmEKJzI/AAAAAAAAA5s/TagGiWH-j4E/s1600-h/e.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/S4N9xmEKJzI/AAAAAAAAA5s/TagGiWH-j4E/s400/e.jpg" alt="" id="BLOGGER_PHOTO_ID_5441331065778743090" border="0" /></a>This river was about 3 to 4 feet deep and the water is cold. This particular crossing track is situated just a few kilometers towards the end. I consider it as the climax of this ride where we can ease ourselves by swimming and geting ourselves clean in the river.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/S4N9xNDMvVI/AAAAAAAAA5k/ajPQPWxw1Eo/s1600-h/d.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/S4N9xNDMvVI/AAAAAAAAA5k/ajPQPWxw1Eo/s400/d.jpg" alt="" id="BLOGGER_PHOTO_ID_5441331059063831890" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/S4N9whQVb-I/AAAAAAAAA5c/oCNHnSDFnVw/s1600-h/c.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/S4N9whQVb-I/AAAAAAAAA5c/oCNHnSDFnVw/s400/c.jpg" alt="" id="BLOGGER_PHOTO_ID_5441331047307767778" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/S4N9vuyA1xI/AAAAAAAAA5U/17hJH806cqU/s1600-h/b.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 266px; height: 400px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/S4N9vuyA1xI/AAAAAAAAA5U/17hJH806cqU/s400/b.jpg" alt="" id="BLOGGER_PHOTO_ID_5441331033758816018" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/S4N9u2UoUgI/AAAAAAAAA5M/O_IrdwtOQIU/s1600-h/a.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 266px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/S4N9u2UoUgI/AAAAAAAAA5M/O_IrdwtOQIU/s400/a.jpg" alt="" id="BLOGGER_PHOTO_ID_5441331018603188738" border="0" /></a>Refreshments after the ride.Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com1tag:blogger.com,1999:blog-6182260020156630325.post-16518354371516028552010-02-12T12:58:00.003+08:002010-02-12T13:01:36.602+08:002010 KUCHING 1st INTERTEAM JOYRIDE<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/S3Tgpdpu7CI/AAAAAAAAA5E/odCL9lnlMgg/s1600-h/18648_1192701749415_1584557767_30450891_6242496_n.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/S3Tgpdpu7CI/AAAAAAAAA5E/odCL9lnlMgg/s400/18648_1192701749415_1584557767_30450891_6242496_n.jpg" alt="" id="BLOGGER_PHOTO_ID_5437217653081959458" border="0" /></a><br /><input id="gwProxy" type="hidden"><!--Session data--><input onclick="jsCall();" id="jsProxy" type="hidden"><div id="refHTML"></div><input id="gwProxy" type="hidden"><!--Session data--><input onclick="jsCall();" id="jsProxy" type="hidden"><div id="refHTML"></div>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com2tag:blogger.com,1999:blog-6182260020156630325.post-54566686519686325262010-02-08T09:07:00.002+08:002010-02-08T09:10:33.633+08:00MTB Ipoh Jamboree 2010 On Sunday 30 May 2010Dear All<br /><br />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.<br />Below is the details, for your reference<br /><br />EVENTS : HAPPY TO RIDE IPOH JAMBOREE 2010 (MTB RECREATION RIDE-OFF ROAD)<br />ORGANISER'S : HTR IPOH CYCLING CLUB (HTR TEAM IPOH)<br />SUPPORTED BY : PERAK CYCLING ASSOCIATION<br /><br />LOCATION : ULU KINTA, IPOH PERAK<br />DATE : 30/5/2010 - SUNDAY<br />ENTRY FEES : RM 50.00 (PRINTED T-SHIRT/LUNCH/DRINK/MEDAL/CERT ETC)<br /><br />NEEDS FURTHER INFO, PLEASE CONTACT : EN ZULFAMEE 012-5662789<br /> EN AHMAD - 012-5199459 (ahmad_htr@yahoo.com.my)<br /> EN AWI - 019 5572256<br /> EN SAZALI - 019 5141133 (sazali@nftc.com.my)<br /> EN FAIZUL - 019-4763395 (joi_htr@yahoo.com)<br /><br />OR MAY LOG IN WWW-HTR-TEAM-IPOH.BLOGSPOT.COM<br /> happytoride-ipohjamboree2010.blogspot.com<br /><br />Your are welcoming to Ipoh and enjoy the Recreation MTB Off Road and your support to this event is appreciated.<br /><br />Please also forward this brochure to your neighbourhoods and all the MTB fans around Malaysia and Asean.<br /><br /><br />Attached - Entry Forms<br /><br />on behalf<br />committee member Happy to Ride Ipoh Jamboree 2010<br /><br /><br />Sazali reduan<br />event DirectorAbdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-84538467608411267122010-01-04T10:50:00.004+08:002010-01-04T11:26:11.162+08:00Muscle Strains & Their Prevention<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/S0Fb4w9DAWI/AAAAAAAAA40/KYdHyHVW8uI/s1600-h/IMG00149-20091220-0957.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/S0Fb4w9DAWI/AAAAAAAAA40/KYdHyHVW8uI/s400/IMG00149-20091220-0957.jpg" alt="" id="BLOGGER_PHOTO_ID_5422716457102541154" border="0" /></a>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).<br /><h1>Muscle Strains and their Prevention</h1> <p>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.</p><h2>How is Muscle Structured?</h2> <p><img src="http://www.physioroom.com/images/anatomy/muscle_1.jpg" alt="anatomy of muscle" align="right" height="230" width="270" />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).</p> <p>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.</p><p><br /></p><h2>What is a Muscle Strain?</h2> <p>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:</p> <ul><li> GRADE 1 STRAIN<br /> There is damage to individual muscle fibres (less than 5% of fibres). This is a mild strain which requires 2 to 3 weeks rest.</li><li> GRADE 2 STRAIN<br /> 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.</li><li> GRADE 3 STRAIN<br /> 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.</li></ul> <p>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.</p><h2>How does a Damaged Muscle Heal?</h2> <p>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:</p> <ol><li>REGENERATION OF MUSCLE FIBRES<br /> New muscle fibres grow from special cells within the muscle.</li><li> FORMATION OF SCAR TISSUE<br /> 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.</li><li> MATURATION OF THE SCAR TISSUE<br /> The collagen fibres which make up the scar tissue become aligned along lines of external stress and are able to withstand more force.</li></ol><br /><h2>How are Muscle Injuries Treated?</h2> <p>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 <!-- #BeginLibraryItem "/Library/Ice warning.lbi" -->(never apply ice directly to the skin)<!-- #EndLibraryItem -->. 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 <a href="http://www.physioroom.com/injuries/glossary/index.php#chartered">chartered physiotherapist</a>.</p><h2>How can the Risk of Muscle Injury be Reduced?</h2> <p>The following measures may have the effect of reducing the chances of sustaining a muscle strain:</p> <ul><li>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.<br /> <a href="http://www.physioroom.com/prevention/warm_up1.php"></a><br /> <br /> </li><li>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.<br /> <a href="http://www.physioroom.com/prevention/stretching1.php"></a><br /> </li><li>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.</li></ul><br /><h2>Common Muscle Injuries</h2> <p>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.</p> <p>Hip flexor muscles - these are the kicking muscles at the front of the hip which are very active during shooting and striking a ball.</p> <p>Quadriceps muscles - these powerful muscles of the thigh are responsible for straightening the knee and are active during running, kicking and jumping.</p> <p> 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.</p>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com3tag:blogger.com,1999:blog-6182260020156630325.post-88829189376327562402009-11-12T11:55:00.003+08:002009-11-12T12:00:52.134+08:00The 9 Best Energy Boosters<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SvuIZaE4iSI/AAAAAAAAA4o/LV__vwXcffA/s1600-h/Tour%2Bde%2BFrance%2B2009%2BStage%2BThirteen%2B2nWXwh82ey2l.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 234px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SvuIZaE4iSI/AAAAAAAAA4o/LV__vwXcffA/s400/Tour%2Bde%2BFrance%2B2009%2BStage%2BThirteen%2B2nWXwh82ey2l.jpg" alt="" id="BLOGGER_PHOTO_ID_5403062148038953250" border="0" /></a><br /><span style="font-weight: bold;"><br />Everyone has to eat—food is the only source of fuel your body has. But, not every food is equal in providing energy.</span><br /><br /><p>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.</p> <p>Provins offers additional recommendations for getting the most energy out of your diet:<br /><span id="more-2057"></span><br /><strong><span class="red">• Breakfast is an especially important meal.</span></strong> 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. </p> <p><strong><span class="red">• Snacks are also a great way to refuel your body.</span></strong> 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.</p> <p><strong><span class="red">• “Get five or more servings of fruits and vegetables per day,”</span></strong> 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. </p> <p><strong><span class="red">• Unsaturated fats are better than saturated—</span></strong>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.</p> <p><strong><span class="red">• Lean meat is an important part of diet,</span></strong> but should be limited: “Six to seven ounces or less per day,” Provins says.</p> <p><strong><span class="red">• Eat more whole grains.</span></strong> 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.</p> <p><strong><span class="red">• Legumes go hand-in-hand with grains.</span></strong> 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.</p> <p><strong><span class="red">• Fatigue is one of the first signs of dehydration.</span></strong> You don’t need eight 8-ounce glasses of water a day, but you do need to make sure you’re getting enough fluids. </p> <p><strong><span class="red">• Stay away from so-called energy drinks.</span></strong> 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.</p>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-54064818719901621022009-11-12T11:50:00.003+08:002009-11-12T11:55:24.950+08:00Basic Nutrition for Better Bike Riding<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SvuG_a2YUGI/AAAAAAAAA4g/EOAaz7WEeks/s1600-h/Lake-District-mountain-biking.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 269px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SvuG_a2YUGI/AAAAAAAAA4g/EOAaz7WEeks/s400/Lake-District-mountain-biking.jpg" alt="" id="BLOGGER_PHOTO_ID_5403060602058330210" border="0" /></a><br /><h2>Eat Right - Fuel the Machine!</h2>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. <p>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. </p> <p>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. </p> <p>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. </p> <p>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. </p> <p> 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. </p>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-10004385492946956412009-11-12T10:32:00.005+08:002009-11-12T10:50:43.015+08:00Building Your Stamina<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/Svt3v75LJ7I/AAAAAAAAA4Y/S-aJ75xDaWo/s1600-h/Mountain_biking2.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 316px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/Svt3v75LJ7I/AAAAAAAAA4Y/S-aJ75xDaWo/s400/Mountain_biking2.jpg" alt="" id="BLOGGER_PHOTO_ID_5403043843376097202" border="0" /></a><span style="color: rgb(0, 0, 0);font-size:12;" ><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><br />Dave Levy, BS '78, shares tips he learned during his 2001 cross-country bicycle trip.</span></span></span><br /><span style="font-size:12;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><br />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?<br /><br /></span></span></span><span style="font-size:12;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;font-size:85%;">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.</span></span></span><br /><span style="font-size:100%;"><span style=";font-family:arial;font-size:12;" ><br /></span></span><span style="font-size:85%;"><span style="font-family:verdana,arial,helvetica;"><span style="font-family:verdana,arial,helvetica;">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.</span></span><br /></span><span style="font-size:85%;"><strong> Think mind over matter</strong></span><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">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.</span></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"> </p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">"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."</span></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"> </p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">For Levy, there wasn't a day that he didn't want to hop on his bike. Levy recalls</span></span><span style="font-size:85%;"> </span><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">a stage in the trip when he rode for 95 miles in a 25 mph wind through North Dakota.</span></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"> </p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">"Those are the days I will always remember and remain proud of," Levy says.</span></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"> </p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-size:85%;"><strong>Pick something you love</strong></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">Not everyone enjoys cycling, but we all have different passions. Levy says to find something that you absolutely love and have fun with it.<br /> </span></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">"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."</span></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"> </p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-size:85%;"><strong>Play with others</strong></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">"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.</span></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"> </p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">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.</span></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"> </p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-size:85%;"><strong>Don't ever stop</strong></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">Levy cycles year-round and never gets out of shape. When the weather is bad, Levy rides indoors.</span></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"> </p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">"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."</span></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"> </p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-size:85%;"><strong>Take care of your body</strong></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">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.</span></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"> </p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">"By snacking on energy bars or fruit while you are riding, you will be able to keep your metabolism up," Levy says.</span></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"> </p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">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.</span></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"> </p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-size:85%;"><strong>Make it personal</strong></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;font-size:85%;"><span style="font-family:verdana,arial,helvetica;">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.</span></span></p><p class="MsoNormal" style="margin: 0in 0in 0pt;"> </p><p class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family:verdana,arial,helvetica;"><span style="font-family:verdana,arial,helvetica;"><span style="font-size:85%;">"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.</span><br /></span></span></p>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-19267437217370664132009-11-11T21:01:00.003+08:002009-11-11T21:05:33.017+08:00How to Build Cycling Stamina<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/Svq2Xlp69JI/AAAAAAAAA4A/LP5ACF8ZxcY/s1600-h/untitled.bmp"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 360px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/Svq2Xlp69JI/AAAAAAAAA4A/LP5ACF8ZxcY/s400/untitled.bmp" alt="" id="BLOGGER_PHOTO_ID_5402831219345519762" border="0" /></a><br /><p>Cycling is a sport that generates strength and endurance. Depending on the terrain, the speed and the level of difficulty, it can be a workout that significantly challenges your body and builds stamina.<br /><br />Stamina is different than endurance or speed. Endurance refers to the amount of time you can continue to exercise. Speed refers to the amount of distance you can cover in a certain period of time. Stamina refers to how well you can sustain your effort. For example, starting a bike ride at 20 mph and then dropping to 17 mph after the first two miles would indicate a lack of stamina.</p> <h3 class="description_section">Step 1</h3> <p>Build your base. Before beginning training, you must have a base of cardiovascular and muscular strength and endurance. This means at least six months of easy cycling three to four times a week. Your body needs time to adapt, otherwise you risk injury to your joints, muscles and tendons.<br /><br />Build your base gradually. Your training should never increase more than 10 percent each week. Also, take at least one rest day each week so your muscles have adequate time to recover and get stronger from the stress of training.</p> <h3 class="description_section">Step 2</h3> <p>Incorporate specific cycling workouts into your schedule. This is the time to work on speed and stamina. Your cycling workouts should vary each day.<br /><br />Once a week, complete an intense speed workout where the focus is on short sprints repeated during the middle portion of the ride. Be sure you are warmed up properly and then pedal as fast as possible for one- to three-minute intervals. When rating the level of difficulty, this workout should feel like an 8 or 9 on a scale of 1 to 10.</p> <h3 class="description_section">Step 3</h3> <p>Perform a tempo workout one day a week. This is where your average speed is at a faster, sustained pace, yet not as fast as a sprint. Some athletes refer to this as "race pace." The goal is to sustain a comfortably hard pace for several miles at a time. Your level of difficulty should feel like a 7 to 8 here.</p> <h3 class="description_section">Step 4</h3> <p>Complete one long ride a week. One of the best ways to build stamina is to increase your miles once a week. This should be a longer distance and slower pace than your other rides, but not greater than 10 percent of what you did the week before. The goal is to build endurance and condition your muscles to stay on the bike for a longer period of time. Your level of difficulty should feel like a 6 to 7 while you try to maintain a consistent speed throughout the workout.</p> <h3 class="description_section">Step 5</h3> <p>Consume proper fuel and nutrition during your workout. Aside from training properly, the other key to maintaining stamina during cycling is to hydrate enough and take in enough calories. Even though you may not feel as hot when riding a bike, proper hydration with water or sports drinks will help you function at a high level. For longer rides, consume enough calories to sustain your energy. Sports gels and nutrition bars are popular choices.</p>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-3272595138387243082009-11-09T11:56:00.008+08:002009-11-09T12:06:59.899+08:00Cycling<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SveVHpiwsfI/AAAAAAAAA34/U__JBeQLsZU/s1600-h/santa_cruz_bullit.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 331px; height: 400px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SveVHpiwsfI/AAAAAAAAA34/U__JBeQLsZU/s400/santa_cruz_bullit.jpg" alt="" id="BLOGGER_PHOTO_ID_5401950236697473522" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SveU8eNMl4I/AAAAAAAAA3w/o5aAYlt2fh8/s1600-h/mountain-bikes3.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 240px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SveU8eNMl4I/AAAAAAAAA3w/o5aAYlt2fh8/s400/mountain-bikes3.jpg" alt="" id="BLOGGER_PHOTO_ID_5401950044675676034" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SveURBGTOpI/AAAAAAAAA3o/Upi8izjAkPU/s1600-h/extreme-biking4.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 240px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SveURBGTOpI/AAAAAAAAA3o/Upi8izjAkPU/s400/extreme-biking4.jpg" alt="" id="BLOGGER_PHOTO_ID_5401949298127747730" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SveT11D6_qI/AAAAAAAAA3g/hcUohF48ruU/s1600-h/20090519_crono_equipos.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 326px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SveT11D6_qI/AAAAAAAAA3g/hcUohF48ruU/s400/20090519_crono_equipos.jpg" alt="" id="BLOGGER_PHOTO_ID_5401948831040077474" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SveTLVVyO1I/AAAAAAAAA3Y/eTKLTGDjHb4/s1600-h/mountain-biking2.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 240px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SveTLVVyO1I/AAAAAAAAA3Y/eTKLTGDjHb4/s400/mountain-biking2.jpg" alt="" id="BLOGGER_PHOTO_ID_5401948100970560338" border="0" /></a>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-30587344445508551052009-11-04T09:26:00.004+08:002009-11-04T09:58:29.046+08:00Giant, DEFY ADVANCED 3<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SvDYaJTjLOI/AAAAAAAAA3Q/RgJDtL1FrRE/s1600-h/Defy+Advanced+3.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 248px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SvDYaJTjLOI/AAAAAAAAA3Q/RgJDtL1FrRE/s400/Defy+Advanced+3.jpg" alt="" id="BLOGGER_PHOTO_ID_5400053896903339234" border="0" /></a><br />As a cycling enthusiast, all this while I have been a mountain biker with great passion into riding in the forest and also regular ride 3 days a week in the city or going outskirts with mountain bikes either on hardtail or softail. Came into my mind of riding a roadbike. How does it feel? With the speed and lightweight, it has a specialty of it's own. I'm going to get one of this bike as part of my collection of few.Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-45059967528066260302009-10-15T07:35:00.003+08:002009-10-15T07:42:49.952+08:00WHY WD-40 is BAD for your chain?<a href="http://en.wikipedia.org/wiki/WD-40" rel="nofollow">WD-40</a> should never be used as a chain lubricant. Quite a few people wanted to know what is meant by that. Here’s an explanation. <p>WD-40 was developed by the military in the 50s as a rust preventative solvent and de-greaser to protect missile parts. It quickly became a household item when people discovered it had thousands of other uses as a cleaner, rust-prevention agent, squeak-stopper and more. It also works wonders as a light lubricant on small items like hinges, locks, and toys.</p> <p>Bicycle chains, on the other hand, are far too heavy and fast-moving for the lubricating power of WD-40 to have any effect at all. As a matter of fact, WD-40 will actually strip away any existing lubricant and leave your drivetrain dry – metal on metal. Basically, spraying this stuff on your chain is worse than using no lubricant at all!</p> <p>Obviously, I strongly recommend using chain oil purchased from your local bike shop. Just go down there and ask them for regular waterproof chain oil. It shouldn’t be any more than RM30 and it’s the best thing you can buy for your bike.</p>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-51461399376422705232009-07-21T09:08:00.028+08:002009-07-21T15:26:53.592+08:00Keranji Excursion, Sematan.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmVoTgzT2II/AAAAAAAAA24/1rzI8jKFHz8/s1600-h/IMG_4450.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmVoTgzT2II/AAAAAAAAA24/1rzI8jKFHz8/s320/IMG_4450.jpg" alt="" id="BLOGGER_PHOTO_ID_5360805615886391426" border="0" /></a><br />On 19th July 2009, hari Ahad yang panas dan kering. Hari yang cukup mencabar bagi kami semua. A total distance of 37km from Kpg Keranji, Sematan. Kami berkumpul di depan Choice Ria, Jalan Matang pada pukul 6.30 - 8.00 pagi sebelum bertolak ke Sematan sejauh 110 km dari Kuching.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SmVoTCHiOMI/AAAAAAAAA2w/1Cjp-ySjdtE/s1600-h/IMG_4452.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SmVoTCHiOMI/AAAAAAAAA2w/1Cjp-ySjdtE/s320/IMG_4452.jpg" alt="" id="BLOGGER_PHOTO_ID_5360805607649720514" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmVoSzE2YiI/AAAAAAAAA2o/jKLZwIAm0aU/s1600-h/IMG_4454.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmVoSzE2YiI/AAAAAAAAA2o/jKLZwIAm0aU/s320/IMG_4454.jpg" alt="" id="BLOGGER_PHOTO_ID_5360805603611927074" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmVlj9piqKI/AAAAAAAAA2g/p_hbmSrFRCo/s1600-h/IMG_4455.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmVlj9piqKI/AAAAAAAAA2g/p_hbmSrFRCo/s320/IMG_4455.jpg" alt="" id="BLOGGER_PHOTO_ID_5360802599973071010" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SmVljUznsbI/AAAAAAAAA2Y/c9QsTTEhzY0/s1600-h/IMG_4456.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SmVljUznsbI/AAAAAAAAA2Y/c9QsTTEhzY0/s320/IMG_4456.jpg" alt="" id="BLOGGER_PHOTO_ID_5360802589009490354" border="0" /></a>Kami sampai di Kpg Keranji, Sematan pada jam 9.15 pagi. Ah Siong dan rakan-rakan nya sudah lama menunggu kami di situ. Tanpa berlengah lagi, kami turunkan basikal dan bersedia untuk kayuhan.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmVljIGJ48I/AAAAAAAAA2Q/NziVlvWEDFw/s1600-h/IMG_4457.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmVljIGJ48I/AAAAAAAAA2Q/NziVlvWEDFw/s320/IMG_4457.jpg" alt="" id="BLOGGER_PHOTO_ID_5360802585597567938" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SmVj2OekLOI/AAAAAAAAA2I/QKVtuI7iK1A/s1600-h/IMG_4458.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SmVj2OekLOI/AAAAAAAAA2I/QKVtuI7iK1A/s320/IMG_4458.jpg" alt="" id="BLOGGER_PHOTO_ID_5360800714704825570" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SmVj14RENKI/AAAAAAAAA2A/jgrV7_WiuHg/s1600-h/IMG_4459.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SmVj14RENKI/AAAAAAAAA2A/jgrV7_WiuHg/s320/IMG_4459.jpg" alt="" id="BLOGGER_PHOTO_ID_5360800708742624418" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmVj1aGwLnI/AAAAAAAAA14/IxIjwmSV7nY/s1600-h/IMG_4460.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmVj1aGwLnI/AAAAAAAAA14/IxIjwmSV7nY/s320/IMG_4460.jpg" alt="" id="BLOGGER_PHOTO_ID_5360800700646305394" border="0" /></a>Zainal Ibrahim dengan cermin mata Oakley nya yang baru. Orite....woohooo!<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmVhmro3w5I/AAAAAAAAA1w/PIjoVP8Bdag/s1600-h/IMG_4461.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmVhmro3w5I/AAAAAAAAA1w/PIjoVP8Bdag/s320/IMG_4461.jpg" alt="" id="BLOGGER_PHOTO_ID_5360798248631518098" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SmVhmOUSmXI/AAAAAAAAA1o/xPc7PGkf_r0/s1600-h/IMG_4462.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SmVhmOUSmXI/AAAAAAAAA1o/xPc7PGkf_r0/s320/IMG_4462.jpg" alt="" id="BLOGGER_PHOTO_ID_5360798240760568178" border="0" /></a><br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SmVEb2zLt6I/AAAAAAAAA1Y/GWcJHNEbp94/s1600-h/IMG_4464.jpg"><img style="margin: 0px auto 10px; 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display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SmUhUlSpPuI/AAAAAAAAAyI/kuVfHC9ocAU/s320/IMG_4491.jpg" alt="" id="BLOGGER_PHOTO_ID_5360727568945856226" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SmUhUUnj-RI/AAAAAAAAAyA/H9JTt_cUJ48/s1600-h/IMG_4492.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SmUhUUnj-RI/AAAAAAAAAyA/H9JTt_cUJ48/s320/IMG_4492.jpg" alt="" id="BLOGGER_PHOTO_ID_5360727564470188306" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmUhT-6yrJI/AAAAAAAAAx4/ef1-8QQZXCY/s1600-h/IMG_4493.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmUhT-6yrJI/AAAAAAAAAx4/ef1-8QQZXCY/s320/IMG_4493.jpg" alt="" id="BLOGGER_PHOTO_ID_5360727558645263506" border="0" /></a>We encountered a total obstruction of a big cut on the earth road by a stream. Kami terpaksa pikul our bikes and crossed atas log di tepi jalan itu.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmUc1-6qWOI/AAAAAAAAAxw/51xYEOSWSSI/s1600-h/IMG_4494.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SmUc1-6qWOI/AAAAAAAAAxw/51xYEOSWSSI/s320/IMG_4494.jpg" alt="" id="BLOGGER_PHOTO_ID_5360722645202131170" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SmUc1ncZ_2I/AAAAAAAAAxo/mmXL_IGs--E/s1600-h/IMG_4495.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SmUc1ncZ_2I/AAAAAAAAAxo/mmXL_IGs--E/s320/IMG_4495.jpg" alt="" id="BLOGGER_PHOTO_ID_5360722638901215074" border="0" /></a>Zaidi (Ed) had a muscle strain on his thighs and could not continue the ride. Ah Kie terpaksa pinjam motorbike from a canteen at a nearby village to fetch him and Ed terpaksalah carry his bike on his shoulder. Kesian kawan tu...<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SmUc1B5iZgI/AAAAAAAAAxg/SpUXViWqNA8/s1600-h/IMG_4496.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SmUc1B5iZgI/AAAAAAAAAxg/SpUXViWqNA8/s320/IMG_4496.jpg" alt="" id="BLOGGER_PHOTO_ID_5360722628822853122" border="0" /></a>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com3tag:blogger.com,1999:blog-6182260020156630325.post-8099671441668347082009-06-21T23:01:00.003+08:002009-06-21T23:21:06.507+08:00REDEEMS MOUNTAIN BIKE NATURE CHALLENGE 2009<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/Sj5L-NhuJ6I/AAAAAAAAAxY/l6ajNe_B0T0/s1600-h/IMG_1249.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/Sj5L-NhuJ6I/AAAAAAAAAxY/l6ajNe_B0T0/s320/IMG_1249.jpg" alt="" id="BLOGGER_PHOTO_ID_5349796939517798306" border="0" /></a>Tempat Permulaan & Tamat : REDEEMS Centre, Km2, Jalan Apar-Segong, Singai, Bau, Sarawak.<br />Penganjur Pertandingan : REDEEMS (Pertubuhan Pergerakan Penyelidikan & Pembangunan Singai Sarawak.<br />Pada : 5 Julai 2009<br />Jam: 8 Pagi<br />Kategori : Lelaki Terbuka & Lelaki Veteren (40 Tahun Keatas)<br />Yuran Penyertaan : RM20.00<br />Tarikh Tutup : 2 Julai 2009<br /><br />Borang Penyertaan boleh didapati di :<br />1) Juara Bertuah Sdn Bhd, Tkt 1, Cg204, Batu Kawa New Township, Jln Batu kawa, Kuching.<br />2) Moh Tak (Kedai Siong), Jln Abel, Kuching.<br />3) Thong Sen (Kedai Ah An)<br />4) W.G Cycle (Kedai Colin)<br /><br />*T-Shirt kenang-kenangan akan diberi percuma kepada peserta yang mendaftar awal. Namun jumlah T-shirt adalah terhad.<br /><br />Borang penyertaan yang telah lengkap diisi berserta dengan yuran penyertaan hendaklah dihantar dan sampai <span style="font-weight: bold;">sebelum</span> <span style="font-weight: bold;">atau pada 2 Julai 2009 kepada Pn. Coney Anis (082-461757) di Juara Bertuah Sdn Bhd. </span><br /><br />Untuk penyertaan lanjut sila hubungi:<br />1) Nichull Edwards (019-8168488)<br />2) Patrick Henry (019-8862350)Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com4tag:blogger.com,1999:blog-6182260020156630325.post-70060568822862897962009-06-19T00:24:00.006+08:002009-06-19T00:31:21.834+08:00NEED HELP! Mountain Bike Stolen!<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SjprrrpVaTI/AAAAAAAAAxQ/tnbqsqaJ8eo/s1600-h/mt+bike.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 324px; height: 243px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SjprrrpVaTI/AAAAAAAAAxQ/tnbqsqaJ8eo/s400/mt+bike.jpg" alt="" id="BLOGGER_PHOTO_ID_5348705905650526514" border="0" /></a><br /><div><span style="font-size:130%;">One member of Kuching Bike Hash's Mt bike lost while after-ride at Hui Sing food stall,</span></div> <div><span style="font-size:130%;">Seeking the help of fellow bikers to look out for the missing bike.</span></div> <div><span style="color: rgb(255, 0, 0);font-size:130%;" ><br />Particulars of the bike are as follow.</span></div> <div><span style="color: rgb(255, 0, 0);font-size:130%;" >Colour - White / Apple Green</span></div> <div><span style="color: rgb(255, 0, 0);font-size:130%;" >Make - Commencal</span></div> <div><span style="color: rgb(255, 0, 0);font-size:130%;" >Model - meta 5.2 </span></div> <div><span style="color: rgb(0, 0, 0);font-size:130%;" ><br />If anyone of you happen to sight it please call </span></div> <div><span style="font-size:130%;">Bike owner Ah Poh at 019-816662</span></div> <div><span style="font-size:130%;"> or</span></div> <div><span style="font-size:130%;">Akie at <span style="color: rgb(0, 0, 0);">012-8870436</span></span></div>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-42476950717033820402009-06-16T09:48:00.011+08:002009-06-16T10:39:56.937+08:00Short Tips On Bicycle Maintenance For The Home Mechanic<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SjcCIRk5O8I/AAAAAAAAAw8/YCPWrOJdWPU/s1600-h/P1010001.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SjcCIRk5O8I/AAAAAAAAAw8/YCPWrOJdWPU/s320/P1010001.JPG" alt="" id="BLOGGER_PHOTO_ID_5347745423706110914" border="0" /></a><br /><span style="font-weight: bold;">Tip No.1: Emergency Wheel Truing</span><br /><br />While mountain biking, you are open for taking a digger unexpectedly. There might be one or two drop-offs or more. Should your wheel goes bent out of shape, try this. First, remove the wheel from the forks (or frame, if it's the rear wheel). Grab the wheel with both hands at the point directly opposite the worst bend in the wheel. Then swing the wheel over your head and slam the wheel into the ground, to knock the bend the other way. Check the wheel, repeat if necessary to get it rideable. Take out the remaining wobbles with a spoke wrench if necessary. <span style="font-weight: bold;"><br /><br /><br />Tip No.2 : Pedal Change<br /><br /></span>When removing or installing pedals, first shift the chain onto the big ring. This will prevent your knuckles from being gourged by the chainring should your hand slip. <span style="font-weight: bold;"><br /><br />Tip No. 3: Cutting Cables<br /><br /></span>Before cutting gear or brake cable housing, insert a short length of old cable into the housing at the point which is to be cut. Remove the excess cable after cutting. The old cable will prevent the teflon liner from crimping, making installation of a new cable a breeze. <span style="font-weight: bold;"><br /><br /><br />Tip No.4: Derailleur Cable Change<br /><br /></span>When changing an old, frayed rear derailleur cable, don't throw it away. If only the end is frayed and the rest of the cable is in good condition, you can still use it for the front shifter. <span style="font-weight: bold;"><br /><br /><br />Tip No.5: Bottom Bracket Installation<br /><br /></span>When installing a bottom bracket, wrap a few rounds of teflon tape (the kind used for plumbing) around the threads on the cups. This will make subsequent removal easy and may also prevent the ingress of moisture and dirt into the bottom bracket. <span style="font-weight: bold;"><br /><br /><br />Tip No.6: Marking The Chain<br /><br /></span>Mark the outer plate of one link of your chain with nail polish. This way, you'll be able to see clearly where you've started lubricating the chain and where you'll need to stop. <span style="font-weight: bold;"><br /><br /><br />Tip No.7: Toeing in V-Brakes<br /><br /></span>Although Shimano advises that it is not necessary to "toe-in" V-brakes, slight toeing-in helps to eliminate the annoying squealing that can sometimes give other trail users advance warning of your arrival. (Toe-in means angling the brake pads such that the front of the pad touches the rim wall first.) For easy toeing-in, stick some fabric-backed adhesive tape (duct tape) onto a short section of the rim. Loosen the brake pad and align the pad and rim so that the rear of the pad touches tape and the front touches the rim. Tighten the pad. The brakes will be automatically toed-in. <span style="font-weight: bold;"><br /><br /><br />Tip No.8: Crossed Cable Routing<br /><br /></span>Sometimes certain cable routing configurations can cause the cable housing to rub against the head tube of your frame. This can mar the finish of the frame, or worse still, wear through the paint and cause rust spots. You can avoid the abrasion by routing the left hand control cables (brakes and shifters) to the cable stops on the the right side of the bike, and vice versa. For example, route the cables for the rear shifter and right brake lever (if they engage the rear brakes) to the cable stops on the left side of the head or top tube, and the front shifter to the cable stops on the right side. You'll have to cross some of the cables (under the down tube if bottom-routed, or over the top tube if top tube-routed) as they make their way to the rear stops on the frame. <span style="font-weight: bold;"><br /><br /><br />Tip No.9: DIY Helmet Padding<br /><br /></span>This is a great tip to keep your helmet smelling fresh. Before each ride, stick a sanitary napkin (yes, the sort women use) on the inside of your helmet so that it will rest against your forehead once you put the helmet on. The advantages: <ul><li>the sanitary napkin will absorb your sweat and prevent it from stinging your eyes; </li><li>it will act as padding; </li><li>it's replaceable, unlike conventional helmet padding; </li><li>it's medicated and perfumed, keeping you helmet bacteria-free and sweet-smelling. </li></ul> And no, Tampons won't work...hehe <span style="font-weight: bold;"><br /><br /><br />Tip No.10: XTR Rear Derailleur Tip<br /><br /></span>If you are a lazy sod and prefer the wait-until-it-stops-working-before-working-on-it approach to bicycle maintenance, you will appreciate this tip. The return spring on Shimano XTR rear derailleurs can be set to a "strong" setting. Turn your bike upside down, and you'll be able to see a Phillips screw in the derailleur parallelogram at one end of the return spring. Use a screwdriver to turn this screw, which is cammed and will stretch the spring a little more. This stronger spring setting can help overcome the friction in your derailleur cable housings, so you can put off lubricating the cable housings for just a few weeks longer. Use this extra time to ride your bike instead. (Note: Some very old Shimano derailleurs (like 1993-vintage Deore DX model) also have this lovely feature.) <span style="font-weight: bold;"><br /><br /><br />Tip No.11: Handle Bar Controls<br /><br /></span>When installing bar-ends, shifters and particularly brake levers, tighten the mounting bolts just enough so that if you crash, the bar-ends, shifters or levers will move or rotate on the handlebars rather than breaking or bending. You'll have to spend a few minutes at the trailside to re-adjust the controls, far better than having to spend money at the bike shop for replacement parts. <span style="font-weight: bold;"><br /><br /><br />Tip No.12: Installing Grips<br /><br /></span>If you're installing handlebar grips at home, you may not have compressed air available to blow the grips on. Try the following methods instead: <ul><li>Pour hot water over the grips. The heat will expand the grips slightly and the water will temporarily lubricate the insides of the grip. Quickly and firmly slide the grip onto the handlebar. The warm water will evaporate shortly and and the elasticity and tackiness of the rubber will keep the grips in place. </li><li>Apply hair-spray onto the insides of the grips. The fluid will act as a lubricant, enabling you to slide the grips on. The alcohol in the hair spray solution will evaporate after a short while leaving a sticky residue that will keep the grips in place. </li><li>Apply paint to the insides of the grip. This works on the same principle as the hair spray, but is a more secure and waterproof solution. The downside is that the paint is messy and may permanently mar the handlebar finish. It'll also complicate subsequent removal and re-installation of the handlebar controls. </li></ul> In all cases, remember to first clean the handlebar and grips with soapy water to remove any oily residue. <span style="font-weight: bold;"><br /><br /><br />Tip No.13: Granny Ring Change<br /><br /></span>If your smallest chainring is worn and needs to be replaced, you can re-use the old chainring by flipping it over. Chainrings wear on the leading edge of each tooth, where the tooth comes into contact with the inner surface of each link in the chain. The trailing edge never wears. Because the granny ring (the smallest chainring) does not have any ramps, pins or profiled teeth to assist shifting, you can safely flip it over so that the trailing edge of each tooth now becomes a leading edge. You now have a granny ring that not only performs like a new ring, but also is slightly lighter! <p>(A chainring needs replacement is you experience "chainsuck". Look at the profile of the teeth: if it is hooked or resembles a shark's fin, the chainring needs replacing.) </p><span style="font-weight: bold;"><br />Tip No.14: Bottom Bracket Removal<br /><br /></span>When removing a tight Shimano-style bottom bracket, you'll have to be careful that the bottom bracket tool doesn't slip from the splines on the BB mounting rings. A slipped tool can damage the splines, especially if the lockrings are aluminium. To prevent the BB tool from slipping, insert a rear quick release skewer though the BB axle. (This only works for hollow axles.) Tighten the quick release so that it secures the BB tool in place, using appropriately sized spacers or washers if necessary. <p>When unscrewing the BB, place the bike (with its wheels installed) on the ground, right way up. Stand on the opposite side of the bike (ie if unscrewing the right BB cup, stand on the left side of the bike). Bend over the tob tube to reach the BB. Once you've broken the locked thread slightly, unscrew or loosen the quick-release skewer. </p><p>If the BB still doesn't budge, remove the wheels and clamp the BB tool in a vice. Unscrew the BB lockring by turning the whole frame. The frame will act as a very long lever, and you ought to be able to remove the stuck BB using only moderate force. </p><p>Don't forget that the RIGHT side of the bottombracket on most conventional bicycle frames is REVERSE THREADED. This is the opposite of the threading for pedals. </p><span style="font-weight: bold;"><br />Tip No.15: Duct Tape (the universal fix)<br /><br /></span>If McGyver were a mountain biker, he wouldn't ride without duct tape. It's a cheap universal fix for emergencies: you can use it to temporarily fix a cut sidewall on your tyre, as field dressing for wounds (particularly deep cuts), and as temporary repair for delaminated shoes, to name a few. I've even used it to repair a saddle that had parted company with its rails, and to keep my GPS receiver in place after crashing and breaking its handlebar mount. Duct tape can make the difference between a long trudge back to the cars and being able to continue with your ride. <p> You can carry duct tape on your bike bike by winding a small roll around your seatpost. </p><h3><a name="parang"></a></h3><span style="font-weight: bold;">Tip No.16: DIY Parang Holster<br /><br /></span>Some hashers and adventure bikers have taken to carrying a parang (machete) on their rides, but how to safely attach a parang panjang (a full-length machete) to your bike? Here’s how to make a holster that can be attached to the top tube of your bike, courtesy of Pigpen. First, you’ll need a parang, of course, which can usually be obtained relatively cheaply (about RM20) from local hardware stores. Other things you’ll need are: <ul><li>a suitable length of PVC piping (the kind used for plumbing, also obtainable from hardware stores); </li><li>a drill with an appropriately-sized wood bit; </li><li>2 sturdy zip-ties that will fit into the hole made by the drill bit. </li></ul>PVC piping is sold by length and comes in various diameters. Select a pipe with a diameter that is slightly greater than twice the width of the blade at its widest point divided by 22/7 (pi). So if your blade is 35mm at its widest, a pipe with a diameter of 25mm should suffice: <blockquote> D = 2 x 35mm ÷ 22/7 = 22.27mm </blockquote>Cut the pipe to a length that is slightly longer than the length of your blade. (A pipe about 20 inches long should cost not much more than 3 ringgit.) Then, when your spouse is out of the house, carefully heat the pipe over the kitchen stove to sufficiently soften the PVC so that you can flatten the pipe into a sheath. I find that using a small wooden block wrapped in cloth to press evenly over the softened PVC pipe works well. Next, drill 4 holes into the now-flattened pipe, two near each end of the pipe. You needn’t drill all the way through both walls of the holster, just one wall will do. The 2 holes at each end should be positioned vertical to each other, about 2cm apart (depending on how big your top tube is). The holes should placed such that the top of the scabbard does not jut past the top of your top tube once attached to the bike: <p> </p><center><img src="http://www.bikehash.freeservers.com/graphic/sheath.gif" /></center> <p>Thread a zip-tie through both holes at each end of the holster, and secure the zip-ties around the top tube, making sure that the ties don’t interfere with the rear brake and derailleur cables. You may also wish to line the top tube with a bit of old inner tube first, not only to protect the finish of your frame (if frame finish is important to you) but also to stop the zip-ties slipping against the top tube each time you pull your parang in and out. A note on zip-ties: be sure to use good quality ones; cheap ones tend to pull out under load. Black ones are also apparently more durable in withstanding UV radiation that makes the white ones turn yellow and brittle. </p><p>Some concerns have also been expressed (usually by well-meaning family members) on the risk of the parang slipping out of its sheath in a crash and inflicting a mortal wound on the rider. I reckon this is unlikely, especially with longer parangs and a properly-made sheath, but you may address these concerns by attaching a nylon strap or webbing onto the handle of the parang and looping the strap around the head tube. Straps, webbing and buckles can be obtained at the Jaya DIY hardware store located on the 3rd floor of Jaya Supermarket in Section 14, Petaling Jaya, which incidentally, according to widely travelled DIY-men, is the best hardware store per capita in the world. </p><p>Finally, you may need to lengthen your front brake cable and housing if the handle of the parang interferes with the cable as you turn the handlebar left and right. </p><span style="font-weight: bold;"><br />Tip No.17: Cable Housing Lubrication<br /><br /></span>Often, poor shifting on your bike can be traced to too much friction in the cable housings. This is the case if your derailleur (particularly the rear one) hesitates when changing from a larger cog to a smaller one (though not on the XTR RapidRise reverse-pull derailleurs). You ought to lube the cable housings at least once every few months, even if they are Teflon-lined. Here’s an easy way to get the cable housings out of the cable stops on your frame without undoing the cable-fixing bolt on the derailleurs and having to readjust the derailleurs thereafter. First, shift your gears into the big-big combination (ie put the chain onto the largest cog at the rear, and the largest chainring in front). Next, without pedalling the bike, shift the gears down into the smallest cog and smallest chainring. Note that your chain should not have moved from the big-big position, since you didn’t turn the cranks. Voila! You’ll find that there’ll be sufficient slack in the cables for you to slip the housings out of the cable stops on your frame. You can then drip chain lube into the ends of the housings and apply grease to the cables. <p>If you run full-length cable housings, this tip won’t work for you, although in theory your housings should be less susceptible to contamination. Also, some rare frames may not have split cable stops; with these, you’ll have to undo the derailleur fixing bolts. <a name="18"></a></p><span style="font-weight: bold;"><br />Tip No.18: Getting More B-Tension<br /><br /></span>If the upper or jockey pulley on your rear derailleur interferes with the largest cog on your cassette, you can get more clearance by screwing in a little more the "B-tension" screw on your rear derailleur. (This screw, located on the upper link of the rear derailleur, points to the rear of the bike and pushes against a tab on the frame's derailleur hanger.) But sometimes (especially if you use a 34T largest rear cog), the jockey pulley still interferes with the large cog even with the B-tension bolt screwed all the way in. You can use a longer screw, or instead screw in the B-tension bolt from the opposite direction, so that the head of the bolt now rests against the tab on the hanger. The height of the bolt might be able to give you the additional length for the jockey pulley to clear the 34T. (Unless you have 3 hands, you'll have to remove the derailleur to do this.)<br /><span style="font-weight: bold;"></span>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-41906559328816523602009-06-04T10:52:00.008+08:002009-06-04T11:15:36.064+08:00"Redeems Singai Mountain Bike Nature Challenge"<a href="http://2.bp.blogspot.com/_rVGvB5iFHpk/Sic6lzAtnQI/AAAAAAAAAw0/bZkMZQvNcko/s1600-h/biking.jpg"><img id="BLOGGER_PHOTO_ID_5343303903921151234" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 227px; CURSOR: hand; HEIGHT: 320px; TEXT-ALIGN: center" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/Sic6lzAtnQI/AAAAAAAAAw0/bZkMZQvNcko/s320/biking.jpg" border="0" /></a> YB Datuk Peter Nansian as President of Redeems has agreed to organized "Redeems Singai Mountain Bike Nature Challenge on <strong>5th July 2009</strong> at the areas of <strong>Segong/Barieng/Adis Trails and back on road to Opar</strong>. The race course are 99% natural.<br /><br />This information is given by Fairuz. I will post more info should there be any in the future.<br /><br /><br /><div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/Sic3teJ-N3I/AAAAAAAAAws/fNBLuKpGCL8/s1600-h/mountain_image_1.jpg"><img id="BLOGGER_PHOTO_ID_5343300737226913650" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 150px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/Sic3teJ-N3I/AAAAAAAAAws/fNBLuKpGCL8/s320/mountain_image_1.jpg" border="0" /></a> </div>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-26961291511642146482009-05-27T02:23:00.007+08:002009-05-27T02:36:23.408+08:00Cat City Cyclists Charity Ride<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/Shw2LYTE0rI/AAAAAAAAAu8/foQ-CEa6wlU/s1600-h/P1010006.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 320px; height: 240px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/Shw2LYTE0rI/AAAAAAAAAu8/foQ-CEa6wlU/s320/P1010006.JPG" alt="" id="BLOGGER_PHOTO_ID_5340202827283485362" border="0" /></a><br /><span style="font-weight: bold;">CAT CITY CYCLISTS CHARITY RIDE<br /><br />Date : 11 October 2009<br />Location : Kuching City<br />Charitable Recipient : KIDNEY ASSOCIATION OF SARAWAK<br />OC : HJ. KADRI<br /><br />WE CYCLE FOR HEALTH<br />WE RIDE WITH INTEGRATION<br />WE BIKE WITH AN OBLIGATION TO CHARITY<br /><br /></span>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0tag:blogger.com,1999:blog-6182260020156630325.post-83251752881164631272009-05-11T14:38:00.064+08:002009-05-27T01:25:06.526+08:00Mountain Biking Excursion at Keranji, Sematan.It was 10th May 2009, Sunday. Really was a <span style="font-weight: bold;">SUN</span>day...wow! We met at Restoran Seribu Dinar, Gita before we drove off to Sematan. There were 3 cars on a convoy namely Hj Khaider, myself, Rudy, Ahim, Man, Jai, Zahid, Rahim and Ed. We reached Kpg Keranji at 10.00am situated approximately 15 km from Sematan town. Parked our cars at the local houses. There were 20 of us including Siong's team. Masing-masing did whatever necessary before started ride. Warming up, lubricating, etc.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/ShwZ9xPX0kI/AAAAAAAAAsU/yinw-55NeRg/s1600-h/P1000988.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/ShwZ9xPX0kI/AAAAAAAAAsU/yinw-55NeRg/s400/P1000988.JPG" alt="" id="BLOGGER_PHOTO_ID_5340171807135093314" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/Shwhr-nMHHI/AAAAAAAAAt0/CdJVuhx6qtE/s1600-h/P1010079.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/Shwhr-nMHHI/AAAAAAAAAt0/CdJVuhx6qtE/s400/P1010079.JPG" alt="" id="BLOGGER_PHOTO_ID_5340180297580026994" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/ShwhsU-JR9I/AAAAAAAAAt8/Cj3AFLjRslQ/s1600-h/P1010099.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/ShwhsU-JR9I/AAAAAAAAAt8/Cj3AFLjRslQ/s400/P1010099.JPG" alt="" id="BLOGGER_PHOTO_ID_5340180303581890514" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/ShwhruF_vJI/AAAAAAAAAts/e858Mfw_3yM/s1600-h/P1010078.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/ShwhruF_vJI/AAAAAAAAAts/e858Mfw_3yM/s400/P1010078.JPG" alt="" id="BLOGGER_PHOTO_ID_5340180293145836690" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/ShwhrR_HJMI/AAAAAAAAAtk/3kQko74oTTg/s1600-h/P1010077.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/ShwhrR_HJMI/AAAAAAAAAtk/3kQko74oTTg/s400/P1010077.JPG" alt="" id="BLOGGER_PHOTO_ID_5340180285600769218" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/ShwebrXNFgI/AAAAAAAAAtc/FRh3m-EtecY/s1600-h/P1010066.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/ShwebrXNFgI/AAAAAAAAAtc/FRh3m-EtecY/s400/P1010066.JPG" alt="" id="BLOGGER_PHOTO_ID_5340176718999918082" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/ShwebQugR-I/AAAAAAAAAtU/yRs4mswYvWw/s1600-h/P1010065.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/ShwebQugR-I/AAAAAAAAAtU/yRs4mswYvWw/s400/P1010065.JPG" alt="" id="BLOGGER_PHOTO_ID_5340176711849887714" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/ShwebHk3_KI/AAAAAAAAAtM/GtDdMz8GjLA/s1600-h/P1010061.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/ShwebHk3_KI/AAAAAAAAAtM/GtDdMz8GjLA/s400/P1010061.JPG" alt="" id="BLOGGER_PHOTO_ID_5340176709393579170" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/ShweaufBP4I/AAAAAAAAAtE/uhQR0TXevR0/s1600-h/P1010025.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/ShweaufBP4I/AAAAAAAAAtE/uhQR0TXevR0/s400/P1010025.JPG" alt="" id="BLOGGER_PHOTO_ID_5340176702658133890" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/ShweaQL7QzI/AAAAAAAAAs8/tGn41yzeesc/s1600-h/P1010024.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 300px; height: 400px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/ShweaQL7QzI/AAAAAAAAAs8/tGn41yzeesc/s400/P1010024.JPG" alt="" id="BLOGGER_PHOTO_ID_5340176694524986162" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/ShwZ_ZCUOLI/AAAAAAAAAs0/i3-pKNjh-bM/s1600-h/P1010006.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/ShwZ_ZCUOLI/AAAAAAAAAs0/i3-pKNjh-bM/s400/P1010006.JPG" alt="" id="BLOGGER_PHOTO_ID_5340171834997618866" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/ShwZ-8_VbII/AAAAAAAAAss/KVipVy1Oq58/s1600-h/P1010001.JPG"><img style="margin: 0px auto 10px; 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display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SghHidtGhQI/AAAAAAAAArM/y1g_ZMYkWGA/s400/IMG_1421.jpg" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SghHiHtyJlI/AAAAAAAAArE/s_E2IiEqMVA/s1600-h/IMG_1422.jpg"><img id="BLOGGER_PHOTO_ID_5334592410132555346" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SghHiHtyJlI/AAAAAAAAArE/s_E2IiEqMVA/s400/IMG_1422.jpg" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SghHh-lg9sI/AAAAAAAAAq8/CG-ucDUnyYU/s1600-h/IMG_1423.jpg"><img id="BLOGGER_PHOTO_ID_5334592407681955522" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SghHh-lg9sI/AAAAAAAAAq8/CG-ucDUnyYU/s400/IMG_1423.jpg" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SghHhz_H12I/AAAAAAAAAq0/fIWwf952euU/s1600-h/IMG_1424.jpg"><img id="BLOGGER_PHOTO_ID_5334592404836570978" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SghHhz_H12I/AAAAAAAAAq0/fIWwf952euU/s400/IMG_1424.jpg" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SghHhrtx9zI/AAAAAAAAAqs/P8YI-mtpRMo/s1600-h/IMG_1425.jpg"><img id="BLOGGER_PHOTO_ID_5334592402616350514" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SghHhrtx9zI/AAAAAAAAAqs/P8YI-mtpRMo/s400/IMG_1425.jpg" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SghAsBApY8I/AAAAAAAAAqk/Y6ZvDxq4Z-g/s1600-h/IMG_1426.jpg"><img id="BLOGGER_PHOTO_ID_5334584883549922242" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SghAsBApY8I/AAAAAAAAAqk/Y6ZvDxq4Z-g/s400/IMG_1426.jpg" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SghArzO9rDI/AAAAAAAAAqc/mT2m1TVrKwA/s1600-h/IMG_1427.jpg"><img id="BLOGGER_PHOTO_ID_5334584879851875378" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SghArzO9rDI/AAAAAAAAAqc/mT2m1TVrKwA/s400/IMG_1427.jpg" border="0" /></a><textarea style="display: none;" name="postBody" rows="17" cols="47" id="textarea" wrap="soft" tabindex="5" dir="ltr">t was 10th May 2009, Sunday. Really was a <span style="font-weight: bold;">SUN</span>day...wow! We met at Restoran Seribu Dinar, Gita before we drove off to Sematan. There were 3 cars on a convoy namely Hj Khaider, myself, Rudy, Ahim, Man, Jai, Zahid, Rahim and Ed. We reached Kpg Keranji at 10.00am situated approximately 15 km from Sematan town. Parked our cars at the local houses. There were 20 of us including Siong's team. Masing-masing did whatever necessary before started ride. Warming up, lubricating, etc. <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/ShwZ9xPX0kI/AAAAAAAAAsU/yinw-55NeRg/s1600-h/P1000988.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/ShwZ9xPX0kI/AAAAAAAAAsU/yinw-55NeRg/s400/P1000988.JPG" alt="" id="BLOGGER_PHOTO_ID_5340171807135093314" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/ShwZ_ZCUOLI/AAAAAAAAAs0/i3-pKNjh-bM/s1600-h/P1010006.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/ShwZ_ZCUOLI/AAAAAAAAAs0/i3-pKNjh-bM/s400/P1010006.JPG" alt="" id="BLOGGER_PHOTO_ID_5340171834997618866" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/ShwZ-8_VbII/AAAAAAAAAss/KVipVy1Oq58/s1600-h/P1010001.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/ShwZ-8_VbII/AAAAAAAAAss/KVipVy1Oq58/s400/P1010001.JPG" alt="" id="BLOGGER_PHOTO_ID_5340171827468921986" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/ShwZ-mqfbeI/AAAAAAAAAsk/qY_pNF1-B4w/s1600-h/P1000998.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/ShwZ-mqfbeI/AAAAAAAAAsk/qY_pNF1-B4w/s400/P1000998.JPG" alt="" id="BLOGGER_PHOTO_ID_5340171821475917282" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/ShwZ-dFDHwI/AAAAAAAAAsc/lGZpQ6B3_Dg/s1600-h/P1000991.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/ShwZ-dFDHwI/AAAAAAAAAsc/lGZpQ6B3_Dg/s400/P1000991.JPG" alt="" id="BLOGGER_PHOTO_ID_5340171818902953730" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SghHidtGhQI/AAAAAAAAArM/y1g_ZMYkWGA/s1600-h/IMG_1421.jpg"><img id="BLOGGER_PHOTO_ID_5334592416035276034" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SghHidtGhQI/AAAAAAAAArM/y1g_ZMYkWGA/s400/IMG_1421.jpg" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SghHiHtyJlI/AAAAAAAAArE/s_E2IiEqMVA/s1600-h/IMG_1422.jpg"><img id="BLOGGER_PHOTO_ID_5334592410132555346" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SghHiHtyJlI/AAAAAAAAArE/s_E2IiEqMVA/s400/IMG_1422.jpg" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SghHh-lg9sI/AAAAAAAAAq8/CG-ucDUnyYU/s1600-h/IMG_1423.jpg"><img id="BLOGGER_PHOTO_ID_5334592407681955522" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SghHh-lg9sI/AAAAAAAAAq8/CG-ucDUnyYU/s400/IMG_1423.jpg" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SghHhz_H12I/AAAAAAAAAq0/fIWwf952euU/s1600-h/IMG_1424.jpg"><img id="BLOGGER_PHOTO_ID_5334592404836570978" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SghHhz_H12I/AAAAAAAAAq0/fIWwf952euU/s400/IMG_1424.jpg" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SghHhrtx9zI/AAAAAAAAAqs/P8YI-mtpRMo/s1600-h/IMG_1425.jpg"><img id="BLOGGER_PHOTO_ID_5334592402616350514" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SghHhrtx9zI/AAAAAAAAAqs/P8YI-mtpRMo/s400/IMG_1425.jpg" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SghAsBApY8I/AAAAAAAAAqk/Y6ZvDxq4Z-g/s1600-h/IMG_1426.jpg"><img id="BLOGGER_PHOTO_ID_5334584883549922242" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SghAsBApY8I/AAAAAAAAAqk/Y6ZvDxq4Z-g/s400/IMG_1426.jpg" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SghArzO9rDI/AAAAAAAAAqc/mT2m1TVrKwA/s1600-h/IMG_1427.jpg"><img id="BLOGGER_PHOTO_ID_5334584879851875378" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SghArzO9rDI/AAAAAAAAAqc/mT2m1TVrKwA/s400/IMG_1427.jpg" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SghAriOroaI/AAAAAAAAAqU/fHqrLTN7Cmk/s1600-h/IMG_1428.jpg"><img id="BLOGGER_PHOTO_ID_5334584875287290274" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SghAriOroaI/AAAAAAAAAqU/fHqrLTN7Cmk/s400/IMG_1428.jpg" border="0" /></a>We started the ride at 10.30am from Kpg Keranji towards Pandan Beach at a distance of about 23km on many kinds of terrain. <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SghArcYzDSI/AAAAAAAAAqM/6b3dUChoLlQ/s1600-h/IMG_1429.jpg"><img id="BLOGGER_PHOTO_ID_5334584873719106850" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SghArcYzDSI/AAAAAAAAAqM/6b3dUChoLlQ/s400/IMG_1429.jpg" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SghArA86oXI/AAAAAAAAAqE/oNVgijq3SO8/s1600-h/IMG_1430.jpg"><img id="BLOGGER_PHOTO_ID_5334584866354405746" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SghArA86oXI/AAAAAAAAAqE/oNVgijq3SO8/s400/IMG_1430.jpg" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/Sgg6qsD9LfI/AAAAAAAAAp8/CF2ygUcPv3U/s1600-h/IMG_1431.jpg"><img id="BLOGGER_PHOTO_ID_5334578263677021682" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/Sgg6qsD9LfI/AAAAAAAAAp8/CF2ygUcPv3U/s400/IMG_1431.jpg" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/Sgg6qOz2CGI/AAAAAAAAAp0/5aKWT_pHSnA/s1600-h/IMG_1432.jpg"><img id="BLOGGER_PHOTO_ID_5334578255824816226" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/Sgg6qOz2CGI/AAAAAAAAAp0/5aKWT_pHSnA/s400/IMG_1432.jpg" border="0" /></a>At km 6.5, Rudy's bike bocor. His rear wheel was flat. Nasib baik ada tube spare and Ahim the expert on troubleshooting dengan sekelip mata ajak nukar tube. Orait... <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/Sgg6pmWdutI/AAAAAAAAAps/fm0caGPVHkE/s1600-h/IMG_1433.jpg"><img id="BLOGGER_PHOTO_ID_5334578244964170450" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/Sgg6pmWdutI/AAAAAAAAAps/fm0caGPVHkE/s400/IMG_1433.jpg" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/Sgg6pQiQOyI/AAAAAAAAApk/-hAtI7NBZuU/s1600-h/IMG_1434.jpg"><img id="BLOGGER_PHOTO_ID_5334578239108037410" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/Sgg6pQiQOyI/AAAAAAAAApk/-hAtI7NBZuU/s400/IMG_1434.jpg" border="0" /></a> Hj Khaider, our IRON MAN....with his incredible 'Intense Spider'. <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/Sgg6pLOZTmI/AAAAAAAAApc/vH5AjX2-AfI/s1600-h/IMG_1435.jpg"><img id="BLOGGER_PHOTO_ID_5334578237682568802" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/Sgg6pLOZTmI/AAAAAAAAApc/vH5AjX2-AfI/s400/IMG_1435.jpg" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SggzYtyrG5I/AAAAAAAAApU/YbTdyw9JmBo/s1600-h/IMG_1436.jpg"><img id="BLOGGER_PHOTO_ID_5334570258322365330" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SggzYtyrG5I/AAAAAAAAApU/YbTdyw9JmBo/s400/IMG_1436.jpg" border="0" /></a> This is quite a big Charcoal Factory. Terasa bahangnya semasa kami lalu di situ....very interesting. <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SggzYmb-HZI/AAAAAAAAApM/ufGZ7czMFi0/s1600-h/IMG_1437.jpg"><img id="BLOGGER_PHOTO_ID_5334570256348093842" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SggzYmb-HZI/AAAAAAAAApM/ufGZ7czMFi0/s400/IMG_1437.jpg" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SggzYFrDopI/AAAAAAAAApE/H5vtr8zpKVU/s1600-h/IMG_1438.jpg"><img id="BLOGGER_PHOTO_ID_5334570247553000082" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SggzYFrDopI/AAAAAAAAApE/H5vtr8zpKVU/s400/IMG_1438.jpg" border="0" /></a>A short distance on hard terrain. Keras macam batu bercampur pasir and the surface was uneven. We stopped for awhile sementara nunggu Siong tukar tube kawannya. <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SggzXy8g2mI/AAAAAAAAAo8/NJCKRZU3T5c/s1600-h/IMG_1439.jpg"><img id="BLOGGER_PHOTO_ID_5334570242525944418" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SggzXy8g2mI/AAAAAAAAAo8/NJCKRZU3T5c/s400/IMG_1439.jpg" border="0" /></a> <a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SggzXgcmFvI/AAAAAAAAAo0/Se_aSNZgxW4/s1600-h/IMG_1440.jpg"><img id="BLOGGER_PHOTO_ID_5334570237560231666" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SggzXgcmFvI/AAAAAAAAAo0/Se_aSNZgxW4/s400/IMG_1440.jpg" border="0" /></a> <div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfqJ3yUYcI/AAAAAAAAAok/YzERIVD_HGk/s1600-h/IMG_1442.jpg"><img id="BLOGGER_PHOTO_ID_5334489738958365122" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfqJ3yUYcI/AAAAAAAAAok/YzERIVD_HGk/s400/IMG_1442.jpg" border="0" /></a>Reached another small village Kpg Belawei where we were offered some drinks by the villagers. Sungguh baik hati. Ahim sempat juak bergambar dengan budak-budak yang bermain di sungai. <div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfqKEauseI/AAAAAAAAAos/7fLtzPWELJY/s1600-h/IMG_1441.jpg"><img id="BLOGGER_PHOTO_ID_5334489742349087202" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfqKEauseI/AAAAAAAAAos/7fLtzPWELJY/s400/IMG_1441.jpg" border="0" /></a>Me and Goh Seng Kee (Ah Kee) our trail leader. Very nice guy and very well known in Sematan. <div><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfqJvAXnWI/AAAAAAAAAoc/zxdYDK3x_HE/s1600-h/IMG_1443.jpg"><img id="BLOGGER_PHOTO_ID_5334489736601378146" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfqJvAXnWI/AAAAAAAAAoc/zxdYDK3x_HE/s400/IMG_1443.jpg" border="0" /></a> It was quite awhile waiting for Jai pergi buang air besar di rumah ini. Mesti nasi ayam di restoran Seribu Dinar pagi tadik punya angkara katanya. Hehe.. <div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfqJauyrMI/AAAAAAAAAoU/pEHGreE27WY/s1600-h/IMG_1444.jpg"><img id="BLOGGER_PHOTO_ID_5334489731158944962" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfqJauyrMI/AAAAAAAAAoU/pEHGreE27WY/s400/IMG_1444.jpg" border="0" /></a> <div><div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfnRjgkBWI/AAAAAAAAAoE/vwcOLj01P3o/s1600-h/IMG_1448.jpg"><img id="BLOGGER_PHOTO_ID_5334486572419253602" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfnRjgkBWI/AAAAAAAAAoE/vwcOLj01P3o/s400/IMG_1448.jpg" border="0" /></a> We reached Pandan Beach at about 12.00 noon and took a rest at the kedai minum tepi pantai. Aaargh lega rasanya...kenak setin 100Plus before we rode on back to Kampung Keranji at 12.30pm. <div><a href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfnRcerU8I/AAAAAAAAAn8/YahaGPCG77Y/s1600-h/IMG_1449.jpg"><img id="BLOGGER_PHOTO_ID_5334486570532295618" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfnRcerU8I/AAAAAAAAAn8/YahaGPCG77Y/s400/IMG_1449.jpg" border="0" /></a> <div><a href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfnRAlcwpI/AAAAAAAAAn0/Ibbe0bJk9yo/s1600-h/IMG_1450.jpg"><img id="BLOGGER_PHOTO_ID_5334486563044508306" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfnRAlcwpI/AAAAAAAAAn0/Ibbe0bJk9yo/s400/IMG_1450.jpg" border="0" /></a> <div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfnQhrhwtI/AAAAAAAAAnk/hibzWIfOTFM/s1600-h/IMG_1452.jpg"><img id="BLOGGER_PHOTO_ID_5334486554748502738" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfnQhrhwtI/AAAAAAAAAnk/hibzWIfOTFM/s400/IMG_1452.jpg" border="0" /></a> <div><a href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfnQzKVHBI/AAAAAAAAAns/86ywCzdesZQ/s1600-h/IMG_1451.jpg"><img id="BLOGGER_PHOTO_ID_5334486559441099794" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfnQzKVHBI/AAAAAAAAAns/86ywCzdesZQ/s400/IMG_1451.jpg" border="0" /></a> <div><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfkBmWHNKI/AAAAAAAAAnc/dh4duURWIUc/s1600-h/IMG_1453.jpg"><img id="BLOGGER_PHOTO_ID_5334482999767938210" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfkBmWHNKI/AAAAAAAAAnc/dh4duURWIUc/s400/IMG_1453.jpg" border="0" /></a> <div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfkBb5O6tI/AAAAAAAAAnU/K_i9uF_gaMc/s1600-h/IMG_1454.jpg"><img id="BLOGGER_PHOTO_ID_5334482996962454226" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfkBb5O6tI/AAAAAAAAAnU/K_i9uF_gaMc/s400/IMG_1454.jpg" border="0" /></a> <div><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfkBLOl3iI/AAAAAAAAAnM/8y8YpzUh43E/s1600-h/IMG_1456.jpg"><img id="BLOGGER_PHOTO_ID_5334482992488635938" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfkBLOl3iI/AAAAAAAAAnM/8y8YpzUh43E/s400/IMG_1456.jpg" border="0" /></a> <div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfkBC1LurI/AAAAAAAAAnE/Ankp9685Wg8/s1600-h/IMG_1457.jpg"><img id="BLOGGER_PHOTO_ID_5334482990234581682" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfkBC1LurI/AAAAAAAAAnE/Ankp9685Wg8/s400/IMG_1457.jpg" border="0" /></a> Along the way, somewhere di Ladang Koko .... Jai had a muscle cramp. Kesian kawan tok...dahlah perut meragam kenak cramp lagik di betis. Dah jatuh ditimpak tangga! <div><a href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfkAk6-vlI/AAAAAAAAAm8/r09QGFb-sB4/s1600-h/IMG_1458.jpg"><img id="BLOGGER_PHOTO_ID_5334482982205832786" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfkAk6-vlI/AAAAAAAAAm8/r09QGFb-sB4/s400/IMG_1458.jpg" border="0" /></a> <div><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/Sgfe0UNUJjI/AAAAAAAAAm0/VE_KBctBJjY/s1600-h/IMG_1459.jpg"><img id="BLOGGER_PHOTO_ID_5334477274002761266" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/Sgfe0UNUJjI/AAAAAAAAAm0/VE_KBctBJjY/s400/IMG_1459.jpg" border="0" /></a> This track was very slippery sebab tanahnya penuh dengan daun pokok koko and banyak akar kayu... <div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/Sgfe0AybjMI/AAAAAAAAAms/RNgcqiO9DXQ/s1600-h/IMG_1460.jpg"><img id="BLOGGER_PHOTO_ID_5334477268789726402" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/Sgfe0AybjMI/AAAAAAAAAms/RNgcqiO9DXQ/s400/IMG_1460.jpg" border="0" /></a> <div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/Sgfez0A4hgI/AAAAAAAAAmk/jCdEt3nerEE/s1600-h/IMG_1461.jpg"><img id="BLOGGER_PHOTO_ID_5334477265360684546" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/Sgfez0A4hgI/AAAAAAAAAmk/jCdEt3nerEE/s400/IMG_1461.jpg" border="0" /></a> <div><div><a href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfezqU-gKI/AAAAAAAAAmU/WEOK3F5zym8/s1600-h/IMG_1463.jpg"><img id="BLOGGER_PHOTO_ID_5334477262760607906" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfezqU-gKI/AAAAAAAAAmU/WEOK3F5zym8/s400/IMG_1463.jpg" border="0" /></a> <div><div><div><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfaNKd5dyI/AAAAAAAAAl0/eQtwWupewfo/s1600-h/IMG_1465.jpg"><img id="BLOGGER_PHOTO_ID_5334472203326551842" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfaNKd5dyI/AAAAAAAAAl0/eQtwWupewfo/s400/IMG_1465.jpg" border="0" /></a>Ada pokok tumbang melintang and obstructing our route. Tapi sik apa boleh lalu menyorok bawah pokok. <div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfaMzhbDPI/AAAAAAAAAls/GUUJkMB3rvw/s1600-h/IMG_1466.jpg"><img id="BLOGGER_PHOTO_ID_5334472197167320306" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfaMzhbDPI/AAAAAAAAAls/GUUJkMB3rvw/s400/IMG_1466.jpg" border="0" /></a> <div><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfaNrdTFUI/AAAAAAAAAl8/hv-Ps02llsg/s1600-h/IMG_1464.jpg"><img id="BLOGGER_PHOTO_ID_5334472212182406466" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfaNrdTFUI/AAAAAAAAAl8/hv-Ps02llsg/s400/IMG_1464.jpg" border="0" /></a> <div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfaMtNd5YI/AAAAAAAAAlk/IHDia1NfxBI/s1600-h/IMG_1467.jpg"><img id="BLOGGER_PHOTO_ID_5334472195473008002" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfaMtNd5YI/AAAAAAAAAlk/IHDia1NfxBI/s400/IMG_1467.jpg" border="0" /></a> <div><div><div><div><div><div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfTeqvgE8I/AAAAAAAAAk0/cSROU_77kJw/s1600-h/IMG_1469.jpg"><img id="BLOGGER_PHOTO_ID_5334464807466701762" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfTeqvgE8I/AAAAAAAAAk0/cSROU_77kJw/s400/IMG_1469.jpg" border="0" /></a>Terjumpa anak sungai kecil where we had to cross it. Sik dalam and it was interesting. <div> <div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfRR0cjF9I/AAAAAAAAAkk/uvHzvzKFGRg/s1600-h/IMG_1471.jpg"><img id="BLOGGER_PHOTO_ID_5334462387710007250" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfRR0cjF9I/AAAAAAAAAkk/uvHzvzKFGRg/s400/IMG_1471.jpg" border="0" /></a> <div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfRRef1g7I/AAAAAAAAAkU/0rnELvKTan0/s1600-h/IMG_1473.jpg"><img id="BLOGGER_PHOTO_ID_5334462381818217394" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfRRef1g7I/AAAAAAAAAkU/0rnELvKTan0/s400/IMG_1473.jpg" border="0" /></a> <div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfRRg6cRoI/AAAAAAAAAkc/53WxmRkF_h0/s1600-h/IMG_1472.jpg"><img id="BLOGGER_PHOTO_ID_5334462382466680450" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfRRg6cRoI/AAAAAAAAAkc/53WxmRkF_h0/s400/IMG_1472.jpg" border="0" /></a> </div> <div><img id="BLOGGER_PHOTO_ID_5334474487416689570" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfcSHXbE6I/AAAAAAAAAmM/kbuNwWliZYk/s400/IMG_1477.jpg" border="0" /></div><div></div>A single trail in the middle of a Ginger farm. The ginger plant height varies up to a maximum of 10ft high. Boleh tahan jugak tingginya... <div> </div> <div><div><div><div><div><img id="BLOGGER_PHOTO_ID_5334474481595208754" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfcRxreVDI/AAAAAAAAAmE/DVCj7PptSMk/s400/IMG_1478.jpg" border="0" />Ah Kee dengan senyuman yang menawan...hehe</div> <div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfM_1HUVKI/AAAAAAAAAj0/p7LeU16NzDM/s1600-h/IMG_1479.jpg"><img id="BLOGGER_PHOTO_ID_5334457680605238434" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfM_1HUVKI/AAAAAAAAAj0/p7LeU16NzDM/s400/IMG_1479.jpg" border="0" /></a> <div> <div><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfM_r1LUqI/AAAAAAAAAjs/_1ogIJ3YHTc/s1600-h/IMG_1480.jpg"><img id="BLOGGER_PHOTO_ID_5334457678113231522" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfM_r1LUqI/AAAAAAAAAjs/_1ogIJ3YHTc/s400/IMG_1480.jpg" border="0" /></a> <img id="BLOGGER_PHOTO_ID_5334457670926079442" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfM_RDoFdI/AAAAAAAAAjk/XkPOD8EZwPQ/s400/IMG_1481.jpg" border="0" /> <div><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfK8hXjt4I/AAAAAAAAAjc/n9Nt7C-lvr8/s1600-h/IMG_1482.jpg"><img id="BLOGGER_PHOTO_ID_5334455424741783426" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfK8hXjt4I/AAAAAAAAAjc/n9Nt7C-lvr8/s400/IMG_1482.jpg" border="0" /></a> <img id="BLOGGER_PHOTO_ID_5334454619751749570" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfKNqi-l8I/AAAAAAAAAjM/Wtl-8Y1fjZE/s400/IMG_1484.jpg" border="0" />Rudy also had a muscle cramp and being attended by Ahim...</div> <div><img id="BLOGGER_PHOTO_ID_5334454625151005266" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfKN-qQslI/AAAAAAAAAjU/ApeQOF8q7u4/s400/IMG_1483.jpg" border="0" /> <div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfKNWSJZQI/AAAAAAAAAjE/k3FHEhQUAFM/s1600-h/IMG_1485.jpg"><img id="BLOGGER_PHOTO_ID_5334454614312445186" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfKNWSJZQI/AAAAAAAAAjE/k3FHEhQUAFM/s400/IMG_1485.jpg" border="0" /></a> At 3.30pm after 5 hours riding, we reached the finishing point...a stream at Kpg Keranji. Sesampai nya disini terasa lega yang teramat sangat. Bukan apa, total distance of 46km taklah jauh sangat tapi biking under the sun yang teramat panas, wow! Itulah cabaran nya dan di situlah terletaknya kepuasan yang dicari dalam mountain biking. </div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></textarea><iframe tabindex="5" style="display: block;" id="richeditorframe"></iframe><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SghAriOroaI/AAAAAAAAAqU/fHqrLTN7Cmk/s1600-h/IMG_1428.jpg"><img id="BLOGGER_PHOTO_ID_5334584875287290274" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SghAriOroaI/AAAAAAAAAqU/fHqrLTN7Cmk/s400/IMG_1428.jpg" border="0" /></a>We started the ride at 10.30am from Kpg Keranji towards Pandan Beach at a distance of about 23km on many kinds of terrain.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SghArcYzDSI/AAAAAAAAAqM/6b3dUChoLlQ/s1600-h/IMG_1429.jpg"><img id="BLOGGER_PHOTO_ID_5334584873719106850" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SghArcYzDSI/AAAAAAAAAqM/6b3dUChoLlQ/s400/IMG_1429.jpg" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SghArA86oXI/AAAAAAAAAqE/oNVgijq3SO8/s1600-h/IMG_1430.jpg"><img id="BLOGGER_PHOTO_ID_5334584866354405746" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SghArA86oXI/AAAAAAAAAqE/oNVgijq3SO8/s400/IMG_1430.jpg" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/Sgg6qsD9LfI/AAAAAAAAAp8/CF2ygUcPv3U/s1600-h/IMG_1431.jpg"><img id="BLOGGER_PHOTO_ID_5334578263677021682" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/Sgg6qsD9LfI/AAAAAAAAAp8/CF2ygUcPv3U/s400/IMG_1431.jpg" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/Sgg6qOz2CGI/AAAAAAAAAp0/5aKWT_pHSnA/s1600-h/IMG_1432.jpg"><img id="BLOGGER_PHOTO_ID_5334578255824816226" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/Sgg6qOz2CGI/AAAAAAAAAp0/5aKWT_pHSnA/s400/IMG_1432.jpg" border="0" /></a>At km 6.5, Rudy's bike bocor. His rear wheel was flat. Nasib baik ada tube spare and Ahim the expert on troubleshooting dengan sekelip mata ajak nukar tube. Orait...<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/Sgg6pmWdutI/AAAAAAAAAps/fm0caGPVHkE/s1600-h/IMG_1433.jpg"><img id="BLOGGER_PHOTO_ID_5334578244964170450" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/Sgg6pmWdutI/AAAAAAAAAps/fm0caGPVHkE/s400/IMG_1433.jpg" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/Sgg6pQiQOyI/AAAAAAAAApk/-hAtI7NBZuU/s1600-h/IMG_1434.jpg"><img id="BLOGGER_PHOTO_ID_5334578239108037410" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/Sgg6pQiQOyI/AAAAAAAAApk/-hAtI7NBZuU/s400/IMG_1434.jpg" border="0" /></a> Hj Khaider, our IRON MAN....with his incredible 'Intense Spider'.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/Sgg6pLOZTmI/AAAAAAAAApc/vH5AjX2-AfI/s1600-h/IMG_1435.jpg"><img id="BLOGGER_PHOTO_ID_5334578237682568802" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/Sgg6pLOZTmI/AAAAAAAAApc/vH5AjX2-AfI/s400/IMG_1435.jpg" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SggzYtyrG5I/AAAAAAAAApU/YbTdyw9JmBo/s1600-h/IMG_1436.jpg"><img id="BLOGGER_PHOTO_ID_5334570258322365330" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SggzYtyrG5I/AAAAAAAAApU/YbTdyw9JmBo/s400/IMG_1436.jpg" border="0" /></a> This is quite a big Charcoal Factory. Terasa bahangnya semasa kami lalu di situ....very interesting.<br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SggzYmb-HZI/AAAAAAAAApM/ufGZ7czMFi0/s1600-h/IMG_1437.jpg"><img id="BLOGGER_PHOTO_ID_5334570256348093842" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SggzYmb-HZI/AAAAAAAAApM/ufGZ7czMFi0/s400/IMG_1437.jpg" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SggzYFrDopI/AAAAAAAAApE/H5vtr8zpKVU/s1600-h/IMG_1438.jpg"><img id="BLOGGER_PHOTO_ID_5334570247553000082" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SggzYFrDopI/AAAAAAAAApE/H5vtr8zpKVU/s400/IMG_1438.jpg" border="0" /></a>A short distance on hard terrain. Keras macam batu bercampur pasir and the surface was uneven. We stopped for awhile sementara nunggu Siong tukar tube kawannya.<br /><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SggzXy8g2mI/AAAAAAAAAo8/NJCKRZU3T5c/s1600-h/IMG_1439.jpg"><img id="BLOGGER_PHOTO_ID_5334570242525944418" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SggzXy8g2mI/AAAAAAAAAo8/NJCKRZU3T5c/s400/IMG_1439.jpg" border="0" /></a><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SggzXgcmFvI/AAAAAAAAAo0/Se_aSNZgxW4/s1600-h/IMG_1440.jpg"><img id="BLOGGER_PHOTO_ID_5334570237560231666" style="margin: 0px auto 10px; display: block; width: 400px; cursor: pointer; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SggzXgcmFvI/AAAAAAAAAo0/Se_aSNZgxW4/s400/IMG_1440.jpg" border="0" /></a><div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfqJ3yUYcI/AAAAAAAAAok/YzERIVD_HGk/s1600-h/IMG_1442.jpg"><img id="BLOGGER_PHOTO_ID_5334489738958365122" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfqJ3yUYcI/AAAAAAAAAok/YzERIVD_HGk/s400/IMG_1442.jpg" border="0" /></a>Reached another small village Kpg Belawei where we were offered some drinks by the villagers. Sungguh baik hati. Ahim sempat juak bergambar dengan budak-budak yang bermain di sungai.<br /><br /><div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfqKEauseI/AAAAAAAAAos/7fLtzPWELJY/s1600-h/IMG_1441.jpg"><img id="BLOGGER_PHOTO_ID_5334489742349087202" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfqKEauseI/AAAAAAAAAos/7fLtzPWELJY/s400/IMG_1441.jpg" border="0" /></a>Me and Goh Seng Kee (Ah Kee) our trail leader. Very nice guy and very well known in Sematan.<br /><br /><br /><div><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfqJvAXnWI/AAAAAAAAAoc/zxdYDK3x_HE/s1600-h/IMG_1443.jpg"><img id="BLOGGER_PHOTO_ID_5334489736601378146" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfqJvAXnWI/AAAAAAAAAoc/zxdYDK3x_HE/s400/IMG_1443.jpg" border="0" /></a><br />It was quite awhile waiting for Jai pergi buang air besar di rumah ini. Mesti nasi ayam di restoran Seribu Dinar pagi tadik punya angkara katanya. Hehe..<br /><br /><br /><div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfqJauyrMI/AAAAAAAAAoU/pEHGreE27WY/s1600-h/IMG_1444.jpg"><img id="BLOGGER_PHOTO_ID_5334489731158944962" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfqJauyrMI/AAAAAAAAAoU/pEHGreE27WY/s400/IMG_1444.jpg" border="0" /></a><div><div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfnRjgkBWI/AAAAAAAAAoE/vwcOLj01P3o/s1600-h/IMG_1448.jpg"><img id="BLOGGER_PHOTO_ID_5334486572419253602" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfnRjgkBWI/AAAAAAAAAoE/vwcOLj01P3o/s400/IMG_1448.jpg" border="0" /></a><br />We reached Pandan Beach at about 12.00 noon and took a rest at the kedai minum tepi pantai. Aaargh lega rasanya...kenak setin 100Plus before we rode on back to Kampung Keranji at 12.30pm.<br /><br /><br /><div><a href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfnRcerU8I/AAAAAAAAAn8/YahaGPCG77Y/s1600-h/IMG_1449.jpg"><img id="BLOGGER_PHOTO_ID_5334486570532295618" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfnRcerU8I/AAAAAAAAAn8/YahaGPCG77Y/s400/IMG_1449.jpg" border="0" /></a><br /><br /><div><a href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfnRAlcwpI/AAAAAAAAAn0/Ibbe0bJk9yo/s1600-h/IMG_1450.jpg"><img id="BLOGGER_PHOTO_ID_5334486563044508306" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfnRAlcwpI/AAAAAAAAAn0/Ibbe0bJk9yo/s400/IMG_1450.jpg" border="0" /></a><br /><br /><div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfnQhrhwtI/AAAAAAAAAnk/hibzWIfOTFM/s1600-h/IMG_1452.jpg"><img id="BLOGGER_PHOTO_ID_5334486554748502738" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfnQhrhwtI/AAAAAAAAAnk/hibzWIfOTFM/s400/IMG_1452.jpg" border="0" /></a><br /><br /><div><a href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfnQzKVHBI/AAAAAAAAAns/86ywCzdesZQ/s1600-h/IMG_1451.jpg"><img id="BLOGGER_PHOTO_ID_5334486559441099794" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfnQzKVHBI/AAAAAAAAAns/86ywCzdesZQ/s400/IMG_1451.jpg" border="0" /></a><br /><br /><div><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfkBmWHNKI/AAAAAAAAAnc/dh4duURWIUc/s1600-h/IMG_1453.jpg"><img id="BLOGGER_PHOTO_ID_5334482999767938210" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfkBmWHNKI/AAAAAAAAAnc/dh4duURWIUc/s400/IMG_1453.jpg" border="0" /></a><br /><br /><div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfkBb5O6tI/AAAAAAAAAnU/K_i9uF_gaMc/s1600-h/IMG_1454.jpg"><img id="BLOGGER_PHOTO_ID_5334482996962454226" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfkBb5O6tI/AAAAAAAAAnU/K_i9uF_gaMc/s400/IMG_1454.jpg" border="0" /></a><div><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfkBLOl3iI/AAAAAAAAAnM/8y8YpzUh43E/s1600-h/IMG_1456.jpg"><img id="BLOGGER_PHOTO_ID_5334482992488635938" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfkBLOl3iI/AAAAAAAAAnM/8y8YpzUh43E/s400/IMG_1456.jpg" border="0" /></a><br /><br /><div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfkBC1LurI/AAAAAAAAAnE/Ankp9685Wg8/s1600-h/IMG_1457.jpg"><img id="BLOGGER_PHOTO_ID_5334482990234581682" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfkBC1LurI/AAAAAAAAAnE/Ankp9685Wg8/s400/IMG_1457.jpg" border="0" /></a><br />Along the way, somewhere di Ladang Koko .... Jai had a muscle cramp. Kesian kawan tok...dahlah perut meragam kenak cramp lagik di betis. Dah jatuh ditimpak tangga!<br /><br /><br /><div><a href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfkAk6-vlI/AAAAAAAAAm8/r09QGFb-sB4/s1600-h/IMG_1458.jpg"><img id="BLOGGER_PHOTO_ID_5334482982205832786" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfkAk6-vlI/AAAAAAAAAm8/r09QGFb-sB4/s400/IMG_1458.jpg" border="0" /></a><div><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/Sgfe0UNUJjI/AAAAAAAAAm0/VE_KBctBJjY/s1600-h/IMG_1459.jpg"><img id="BLOGGER_PHOTO_ID_5334477274002761266" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/Sgfe0UNUJjI/AAAAAAAAAm0/VE_KBctBJjY/s400/IMG_1459.jpg" border="0" /></a><br />This track was very slippery sebab tanahnya penuh dengan daun pokok koko and banyak akar kayu...<br /><br /><div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/Sgfe0AybjMI/AAAAAAAAAms/RNgcqiO9DXQ/s1600-h/IMG_1460.jpg"><img id="BLOGGER_PHOTO_ID_5334477268789726402" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/Sgfe0AybjMI/AAAAAAAAAms/RNgcqiO9DXQ/s400/IMG_1460.jpg" border="0" /></a><br /><br /><div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/Sgfez0A4hgI/AAAAAAAAAmk/jCdEt3nerEE/s1600-h/IMG_1461.jpg"><img id="BLOGGER_PHOTO_ID_5334477265360684546" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/Sgfez0A4hgI/AAAAAAAAAmk/jCdEt3nerEE/s400/IMG_1461.jpg" border="0" /></a><br /><br /><div><div><a href="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfezqU-gKI/AAAAAAAAAmU/WEOK3F5zym8/s1600-h/IMG_1463.jpg"><img id="BLOGGER_PHOTO_ID_5334477262760607906" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfezqU-gKI/AAAAAAAAAmU/WEOK3F5zym8/s400/IMG_1463.jpg" border="0" /></a><br /><br /><div><div><div><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfaNKd5dyI/AAAAAAAAAl0/eQtwWupewfo/s1600-h/IMG_1465.jpg"><img id="BLOGGER_PHOTO_ID_5334472203326551842" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfaNKd5dyI/AAAAAAAAAl0/eQtwWupewfo/s400/IMG_1465.jpg" border="0" /></a>Ada pokok tumbang melintang and obstructing our route. Tapi sik apa boleh lalu menyorok bawah pokok.<br /><br /><div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfaMzhbDPI/AAAAAAAAAls/GUUJkMB3rvw/s1600-h/IMG_1466.jpg"><img id="BLOGGER_PHOTO_ID_5334472197167320306" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfaMzhbDPI/AAAAAAAAAls/GUUJkMB3rvw/s400/IMG_1466.jpg" border="0" /></a><br /><br /><div><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfaNrdTFUI/AAAAAAAAAl8/hv-Ps02llsg/s1600-h/IMG_1464.jpg"><img id="BLOGGER_PHOTO_ID_5334472212182406466" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfaNrdTFUI/AAAAAAAAAl8/hv-Ps02llsg/s400/IMG_1464.jpg" border="0" /></a><br /><br /><div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfaMtNd5YI/AAAAAAAAAlk/IHDia1NfxBI/s1600-h/IMG_1467.jpg"><img id="BLOGGER_PHOTO_ID_5334472195473008002" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfaMtNd5YI/AAAAAAAAAlk/IHDia1NfxBI/s400/IMG_1467.jpg" border="0" /></a><div><div><div><div><div><div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfTeqvgE8I/AAAAAAAAAk0/cSROU_77kJw/s1600-h/IMG_1469.jpg"><img id="BLOGGER_PHOTO_ID_5334464807466701762" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfTeqvgE8I/AAAAAAAAAk0/cSROU_77kJw/s400/IMG_1469.jpg" border="0" /></a>Terjumpa anak sungai kecil where we had to cross it. Sik dalam and it was interesting.<br /><div><br /><div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfRR0cjF9I/AAAAAAAAAkk/uvHzvzKFGRg/s1600-h/IMG_1471.jpg"><img id="BLOGGER_PHOTO_ID_5334462387710007250" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfRR0cjF9I/AAAAAAAAAkk/uvHzvzKFGRg/s400/IMG_1471.jpg" border="0" /></a><br /><br /><div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfRRef1g7I/AAAAAAAAAkU/0rnELvKTan0/s1600-h/IMG_1473.jpg"><img id="BLOGGER_PHOTO_ID_5334462381818217394" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfRRef1g7I/AAAAAAAAAkU/0rnELvKTan0/s400/IMG_1473.jpg" border="0" /></a><div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfRRg6cRoI/AAAAAAAAAkc/53WxmRkF_h0/s1600-h/IMG_1472.jpg"><img id="BLOGGER_PHOTO_ID_5334462382466680450" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfRRg6cRoI/AAAAAAAAAkc/53WxmRkF_h0/s400/IMG_1472.jpg" border="0" /></a> </div><br /><br /><div><img id="BLOGGER_PHOTO_ID_5334474487416689570" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfcSHXbE6I/AAAAAAAAAmM/kbuNwWliZYk/s400/IMG_1477.jpg" border="0" /></div>A single trail in the middle of a Ginger farm. The ginger plant height varies up to a maximum of 10ft high. Boleh tahan jugak tingginya...<br /><div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/Shwhsn1MA8I/AAAAAAAAAuE/0Y9N-lW8oVw/s1600-h/P1010101.JPG"><img id="BLOGGER_PHOTO_ID_5334474481595208754" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfcRxreVDI/AAAAAAAAAmE/DVCj7PptSMk/s400/IMG_1478.jpg" border="0" /></a></div><br /><div><div><div><div><div>Ah Kee dengan senyuman yang menawan...hehe</div><div><div><div><br /><div><a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfM_1HUVKI/AAAAAAAAAj0/p7LeU16NzDM/s1600-h/IMG_1479.jpg"><img id="BLOGGER_PHOTO_ID_5334457680605238434" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfM_1HUVKI/AAAAAAAAAj0/p7LeU16NzDM/s400/IMG_1479.jpg" border="0" /></a><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfM_r1LUqI/AAAAAAAAAjs/_1ogIJ3YHTc/s1600-h/IMG_1480.jpg"><img id="BLOGGER_PHOTO_ID_5334457678113231522" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfM_r1LUqI/AAAAAAAAAjs/_1ogIJ3YHTc/s400/IMG_1480.jpg" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/Shwhsn1MA8I/AAAAAAAAAuE/0Y9N-lW8oVw/s1600-h/P1010101.JPG"><img id="BLOGGER_PHOTO_ID_5334457670926079442" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfM_RDoFdI/AAAAAAAAAjk/XkPOD8EZwPQ/s400/IMG_1481.jpg" border="0" /></a><a href="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfK8hXjt4I/AAAAAAAAAjc/n9Nt7C-lvr8/s1600-h/IMG_1482.jpg"><img id="BLOGGER_PHOTO_ID_5334455424741783426" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://3.bp.blogspot.com/_rVGvB5iFHpk/SgfK8hXjt4I/AAAAAAAAAjc/n9Nt7C-lvr8/s400/IMG_1482.jpg" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/Shwhsn1MA8I/AAAAAAAAAuE/0Y9N-lW8oVw/s1600-h/P1010101.JPG"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px; height: 300px;" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/Shwhsn1MA8I/AAAAAAAAAuE/0Y9N-lW8oVw/s400/P1010101.JPG" alt="" id="BLOGGER_PHOTO_ID_5340180308644594626" border="0" /></a><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_rVGvB5iFHpk/Shwhsn1MA8I/AAAAAAAAAuE/0Y9N-lW8oVw/s1600-h/P1010101.JPG"><img id="BLOGGER_PHOTO_ID_5334454619751749570" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://2.bp.blogspot.com/_rVGvB5iFHpk/SgfKNqi-l8I/AAAAAAAAAjM/Wtl-8Y1fjZE/s400/IMG_1484.jpg" border="0" /><img id="BLOGGER_PHOTO_ID_5334454625151005266" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SgfKN-qQslI/AAAAAAAAAjU/ApeQOF8q7u4/s400/IMG_1483.jpg" border="0" /></a><br /><br /><div><a href="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfKNWSJZQI/AAAAAAAAAjE/k3FHEhQUAFM/s1600-h/IMG_1485.jpg"><img id="BLOGGER_PHOTO_ID_5334454614312445186" style="margin: 0px auto 10px; display: block; width: 400px; height: 300px; text-align: center;" alt="" src="http://4.bp.blogspot.com/_rVGvB5iFHpk/SgfKNWSJZQI/AAAAAAAAAjE/k3FHEhQUAFM/s400/IMG_1485.jpg" border="0" /></a> At 3.30pm after 5 hours riding, we reached the finishing point...a stream at Kpg Keranji. Sesampai nya disini terasa lega yang teramat sangat. Bukan apa, total distance of 46km taklah jauh sangat tapi biking under the sun yang teramat panas, wow! Itulah cabaran nya dan di situlah terletaknya kepuasan yang dicari dalam mountain biking. </div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div></div>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com1tag:blogger.com,1999:blog-6182260020156630325.post-55980714649511410702009-04-30T10:16:00.003+08:002009-04-30T10:32:54.456+08:00Off Road Biking at Kerinchi, Sematan.<a href="http://1.bp.blogspot.com/_rVGvB5iFHpk/SfkNr6pGJSI/AAAAAAAAAis/FRtZltF-wM8/s1600-h/cyclist.jpg"><img id="BLOGGER_PHOTO_ID_5330306682096854306" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 288px; CURSOR: hand; HEIGHT: 400px; TEXT-ALIGN: center" alt="" src="http://1.bp.blogspot.com/_rVGvB5iFHpk/SfkNr6pGJSI/AAAAAAAAAis/FRtZltF-wM8/s400/cyclist.jpg" border="0" /></a> <div></div><div></div><br /><div>Assalamu'alaikum & selamat sejahtera kepada rakan-rakan mountain bikers. Trip seterusnya iaitu pada esok hari <strong>1hb Mei 2009</strong> di Kerinchi, Sematan. Berikut adalah jadual perjalanan:-</div><br /><div></div><br /><div>Offroad Trip : Kerinchi, Sematan</div><br /><div>Est. Total Distance : 70 km</div><br /><div>Organiser : Rudy Santa Cruz</div><br /><div></div><br /><div><strong>Note</strong> : </div><br /><div>Sesiapa nak drive sama dari Kuching ke Sematan sila tunggu di depan Petronas Jln Matang kita bertolak 6.45am dari sana. Parking kereta di pekan Sematan dan jam 8.00am kita mula kayuh ke Kerinchi.</div><br /><div></div>Abdul Aziz Ibrahimhttp://www.blogger.com/profile/16122955967193208635noreply@blogger.com0