Updates

KentRidge Race 2009.

24th May 2009.

Link: www.cyclone.sg.

Cherious!

Great Moments of Cycling with my Friends

Days @ Kent Ridge Trail ...


Days when nicholas still cannot go downhill ...


Days when we are still noobies !


At King Albert Park ...


At Eneloop Night Mountainbike Race ...


At Ketam Mountainbike Park ...


At Pulau Ubin Ketam ...


Days when conquering the climb at Mount Faber ...


Interesting moments under the hot sun @ Tampines Trail ...


When we are so relaxed, means we are waiting for marc ! LOL ~

New School Semester Has Started !

Wohoos! now finally in year 3 of Republic Polytechnic. Time really flies and I had made so many interesting and great friends here. Without them, I think I am such a loner and sad pathetic person i guess. LOL. As the first week has just passed.. Studies were getting more and more stressful and yet on the other hand, of course training intensity also increases. More gym sessions.. more endurance and mental strength trainings.. The trainings could happen with great thanks to hafiz . BUT just a little sad that other riders did not want to join the training too or else it will be such a great advancement as a TEAM.

I'll just write till here and more updates about final year project soon. Cherious People !!!

Chapter Two : Different Types of Training

By understanding how the different forms of training work out for cyclists and actually how can it benefit us will be a one big thing to learn because it shall enable you in determining the correct training intensity for the different types of training.

I'll start things with the basics ...

1) Recovery Training : This is carried out inorder for athletes to recover from preceding training sessions. The intensity is very low, and the training volume is limited too. Such training sessions has a favourable training impact on removing the waste products in the muscles. Every cyclist tends to underestimate the importance of this training as the eventual training impact can only be realised during the recovery period. Each recovery training session never lasts longer than 30 to 90 minutes and STILL there are cyclists training at low intensity for 2 to 3 hours which will caused the body unable to obtain complete recuperation. In bad weathers, it will be recommended to train on rollers or gym.

2) Aerobic Endurance Training : Perfect means of reaching your aerobic endurance capacity is aerobic endurance training as this training is the most important physical characteristic that a cyclist should develop because it builds up the base for all other intensive training types. In this training, the oxygen burns two large energy reserves in the human body, "fatty acids and carbohydrates" . Difference between energy which is provided by oxidation of carbohydrates and fatty acids is important because fat store is much larger than carbohydrate store but more oxygen to obtain the same amount of energy from oxidation of fatty acids than from carbohydrates. Hence, during a very intense effort the carbohydrate store will be first addressed.

Simple to say... Human body taps on Carbohydrates first for energy and when the supply is enhausted after approximately 90 minutes of intense efforts, it switches to oxidation of fatty acids for energy. The moment of switching is known as "the wall" . Normally the aerobic endurance capacity will be tested on athletes through VO2 Max Test as how many liters of oxygen they can consumed per minute.

3) Threshold Training : This refers to training sessions being carried at threshold, using repetitions of about 5 to 15 minutes. These are intensive training sessions which especially have a favourable influence on oxidation of carbohydrates as energy source in the body. You should distinguish threshold training on flat track from threshold training uphill. On flat track, the intensity is just below and on the threshold. On inclined track the training heart rate will be higher (therefore above threshold) because more muscle groups are cooperately active in making the effort together when cycling uphill. Upon reaching serious fatigue, rest must be done inorder not to hit the wall and breakdown.

4) Submaximal Interval Training : In this training, the load is systematically varied with (active) recuperation. Intensity is above threshold but remains submaximal. Duration of the strain amounts to 30seconds to 5 minutes, the number of repetitions is rather high and the recovering time between the efforts is short.

Basically these are the four simple types of training we must understand and of course there are much more types of training. Hope these are fruitful informations for you all to read on. Cherious!

See you guys again ...

Celebrating Cheryl's Birthday ...

Yeah! Our MAIN FOCUS of the day ~


YES YES ! Denise was late for the celebration . LOL .


Caught madly munching away the cake !!!

Candid ~

Happily enjoying the celebration as if its ours . LOL .

US again .. hahas !

Yos! little eyes !!!

Smiles !

Really hope this girl enjoyed the celebration . SMILES !!!

The Main Sponsors & Co-Sponsors ~

FOOD & MORE FOOD !!!!!!!!!!!

Chocolate & Banana Cake . Yummy !!!

Capturing the 19th moments !!!

Ain't those smiles sooo sweet ~

At OASIS Condominium's Lounge ~

The FOODS we made were really nice !!!!!!!!!!!!!!

Friends Forever We'll Never Forget ...

The Early ones that reached for the celebration. Smiles !

The " BEST " Chef during the BBQ ...

Aidah and Ian ~

HAPPY 19TH BIRTHDAY CHERYL !!!!!!!!!

Raw Duathlon Race @ Changi Coastal

Race Details :
Date - Sunday, 26 April 2009

Time - 7.00am – 1.00pm

Venue - Changi Coastal Road

Participant Nos. - 1,500

Race Categories :

Individual -
1) Run 10km - Bike 40km - Run 10km
- Men $55
- Women $55

2) Run 5km - Bike 40km - Run 5km
- Men $50
- Women $50

Team -
1) Run 10km - Bike 40km - Run 10km
- Men $100
- Women $100
- Mixed $100

2) Run 5km - Bike 40km - Run 5km
- Men $100
- Women $100
- Mixed $100

Race Pack Collection :

Date : Friday & Saturday, 17 & 18 April 2009

Time : 10.30am – 7.00pm

Venue : Athlete's Circle

Address : 27 Boon Tat Street Singapore 069623


Registrations and Enquiries : http://www.rawduathlon.com/index.php?page=race-details

ALL THE BEST !!!

Chapter One : What is Strength Training ?

In modern cycling , it has been been evolving and improving through the last decade into an endurance discipline in which strength will always play a larger role. Considerable amount of strength training belongs in the training program of every cyclist seriously involved with his profession.

The training element " Strength " can be subdivided into many components :

1) Maximum Strength : Maximum resistance which can be overcome in one recurrence by developing maximum muscle tension in the muscle fibers.

2) Explosive Strength : Reached by the muscle tension which can be developed in the muscle fibers in the shortest possible time. External resistance must be overcome with largest possible contraction speed of the muscle fibers.

3) Strength Endurance : Capacity of repeating light strength effort during a certain time. It can be differently defined as the capacity against fatigue in long-term strength efforts of relatively low intensity in a dynamic pattern.

4) Dynamic Strength : Meaning while developing muscle tension the muscle length changes, either shortens (concentric contraction) or extends (excentric contraction) .

5) Static Strength : NOT RECOMMENDED . While developing muscle tension the muscle length does not change; the Strength is, in other words, displayed in relation to a fixed resistance. Such training should be avoided for cyclists because the initially fast - increase of strength rapidly stabilizes, but the profit in muscle volume is not paired with an increase of the muscle capillarisation (capillary vessels around the muscles) . Thus, causing negative impact on local muscle endurance .

It should be clear that cyclists especially benefits from developing strength endurance in a dynamic pattern. Remember !

If anyone of you are to be unclear about the components stated above , please do a self - learning session online from reliable resources and start learning as capabilities and success comes through knowledge. Study Smart !!!

P.S : Bikers @ Republic , if you are reading my blog entries , always do learn and remember AND train well or else no success drops from the skies . Its always how you ride with the skills acquired and NOT the money invested in changing the parts. See you guys soon when school reopens , more trainings to come !

Next entry shall be regarding " The Different Types of Training " .

Stay Tuned ~

Lance's Come Back !

HE'S PUSHING LIMITS AND MOVING FORWARD ; LETS GAMBATAE TOO !!!

Reference : http://www.livestrong.com/lance-armstrong/