Velo is Gerek

Mountain Biking

2010-02-19T17:42:00.000-08:00

Although riding techniques may differ, the principles of nutrition and exercise physiology as well as specific mileage and cardiovascular training programs are quite similar for mountain biking and road biking.

Nutrition

The biggest difference between mountain biking and road biking is that the off road terrain is quite irregular with considerable variation in rider energy output from minute to minute as one covers repeated up and downhill pitches rather than the more predictable steady grades and level stretches found on most road rides. For that reason, the mountain biker will tend to emphasize interval training (the comments on training mileage are relevant, but with at least one and possibly two interval days per week). Substituting a hill for your "interval" instead of picking up the pace on the flats offers a more realistic simulation of what will happen off road and will help train your legs as well as your cardiovascular system. Using a heart rate monitor to avoid overtraining from underestimating true levels of exertion is also helpful. And if you are trying to determine your pace for a competitive event, using a heart rate monitor and adjusting your pace to maintain 82-90% of your MHR throughout the event appears to be the best solution.

The principles of nutrition are the same as for road biking, and specific dietary recommendations are outlined in the BASIC TRAINING RIDE, INTERVALS, and COMPETITIVE EVENT sections of the "Nutrition plans for 6 common types of rides".

Technique

Experience (and internalizing instincts on conditions) gained from mountain biking will provide skills to boost your ability to handle road biking emergencies - skids, slippery roads, unexpected excursions off the pavement, and even riders who go down in front of you.

Along with balance, you will developing the right instincts on the brakes. When your tires are at risk of losing traction, remember that braking hard in turns or during a skid will only put you on the ground. You can't have control unless your wheels are free to turn. This is a common thread for wet and slippery pavement, dirt, or a light covering of snow.

Good examples are Lance Armstrong in the 2003 Tour De France and less well known, Andy Hampsten in the 1988 Giro d'Italia in 1988. Andy took the overall lead on a mountainous stage struck by a freak snowstorm. He had to climb and descend a major pass in blizzard conditions on a snow-covered dirt road -- on skinny tires. Not only didn't he crash, he gained enough time to become the first North American to wear the leader's jersey.

Other

The remaining sections (myths, training tips and aids, etc.) are equally relevant for mountain and road biking. The only section unique to mountain biking is on infections due to the off trail and forested terrain.

Update: Desaru

2009-10-31T16:14:00.000-07:00

Atas perbincangan yang sekian lama nye dibuat...huhu

kami memohon maaf kpd smua. tarikh adalah ditetapkan seperti berikut:

tarikh : 12 November 2009

Masa : 8.00pg (btolak) / 2 hari 1 malam

bayaran : akan dibincangkan bersama.untuk menanggung kos BBQ dan lain2. tak banyak mana pn :p

tiada perubahan dpt dibuat atas keputusan majoriti yg rata2 nya lebih berpeluang untuk join pada 12hb. kpd yang tak berkesempatan, kami mohon maaf. program akan datang akan dirancang agar lebih bersesuaian dgn kelapangan anda. terima kasih

Desaru

2009-10-25T08:51:00.000-07:00

mari semua meriahkan kayuhan ke desaru. berikut adalah maklumat lanjut. tetapi tertakluk kepada perubahan yang akan diupdate dari masa ke semasa:

tarikh : 12 november 2009
masa bertolak : 8.00pg
duration : 2 hari satu mlm (btolak balik 13 november)
kenderaan: basikal dan kereta
penginapan: lelaki-mrempat ,pompuan-chalet

p/s:bersedia untuk kayuhan 100km lbh

antara aktiviti yang dirancang:
1. BBQ
2. Camping
3. Santai

ni adalah route yg kte akan gune untuk ke sane:

klu nk clear click disini

maklumat terbaru akan di update dr mase ke semasa

sape berminat bleh bertanya di ruangan chat.adios

Bike Trail

2009-10-14T18:01:00.001-07:00

Mesti ramai yg tak pernah dengar lagi kn pasal bike trail ni. Ktorg pn tak berape terdedah lagi sukan ni. Tak mampu kot, beskal pn dh bpuluh ribu...hukhuk. Pape pn sekadar berkongsi info. Bagi mereka yang gemar cabaran, trail bike menjanjikan kepuasan terhadap mereka. Memerlukan kemahiran yang tinggi dalam mengawal beskal, tenaga yang banyak jgk sbb nk melompat2..huhu. Tapi yang paling penting keberanian. kalau berani jatuh tebungkang atas batu bleh la mcuba..hakhak

Ni adalah salah satu beskal yg digunakan. Yg lain2 pn lebih kurg mcm ni....KOT..hakhak.ktorg pn tak tau sgt.

nk tgk aksi2 die camne.check this out :

nak tau lebih lanjut korg pandai2 la search sndiri...ahaks.adios :)

S.E.P.I

2009-10-14T14:35:00.000-07:00

Hampir sbulan rase nye tak update blog ni
bkn takde ape yg nak dicerita
mgkn kerana kesibukan masing-masing
maklumlah, dh name nye pn student
pape pn kami akan kembali ngan info-info yg terbaru
dengan aktiviti-aktiviti yg terbaru
yang pasti nye memeriahkan lagi industri cycling...hakhakhak

ksempatan ini kami ingin mngucapkan

Selamat Hari Raya Aidilfitri
Maaf Zahir Batin

p/s: wlaupn raye dh smpi ke penghujung bulan.tak kisah la kn...ngee :p

off road

2009-09-10T11:20:00.000-07:00

aktiviti off road.
kepada sesiapa yg mempunyai basikal bukit atau mountain bike. anda dijemput untuk memeriahkan lg aktiviti yg sehat ini.

hari: jumaat
tarikh: 11/9/09
tempat: sekitar hutan utm
jam : 5 pm

kalo mau ikot, anda semua dikehendaki berkumpul di bawah bangunan suksis dekat kolej perdana.
peserta perlu membawa

1. diri dan basikal
2.sebotol air (bg yg x berpuasa)
3.tiub spare

majulah sokan untuk negara

Cycling Performance Tips - Climbing

2009-09-09T10:41:00.000-07:00

STAY SEATED AS MUCH AS POSSIBLE

Although you develop more power while standing (you are taking advantage of all your upper body weight pushing down on the pedals), you also use 10 to 12% more energy as your pelvis isn't in contact with the saddle which means more work for your core and back muscles as you pull up on the unweighted pedal. The net effect is more energy used (less efficient) to climb standing versus to climb seated.

On short climbs, the length of a football field or less, it makes little difference. But on longer climbs, stay in the saddle and spin at 80 - 85 RPM. This is particularly so if you are heavier as standing puts just that much more weight on your leg muscles, while sitting uses the seat to help take the extra upper body weight off your legs. Staying in the saddle will:

burn less energy - heart rate is approximately 8% lower for any set speed
use your bigger gluteal (butt) and hip muscles to your advantage

Want to train for climbing hills while seated?? Here is a drill you might consider. Go hard up short hills while seated. Find a climb that's moderately steep and takes about 30 seconds to crest. Hit it hard at the bottom in a fairly large gear. Beware of letting your cadence slow by the top. Use a gear that lets you pedal at 90 rpm or more all the way up. Start with two or three reps and increase as your strength improves.

That having been said, on long, fairly steep climbs, it may provide a break to alternate sitting and standing to employ different muscle groups. Just before you stand, shift to the next smaller cog, then shift back when you sit. These gear changes will help you maintain a steady pace during cadence changes.

And if you are going to stand, let the bike rock side to side under you - an arc of maybe 6 inches side to side. And don't lean too far forward. Stay back so that your weight is directly over the crank.

BODY POSITION

HAND POSITION Comfort overrides these comments, but for seated climbing, most riders prefer to keep their hands on top of the bars, perhaps 2 or 3 inches from the center stem. A wide grip on the top of the handlebar reduces breathing restriction. And remember to drop your elbows and relax your upper body.
For out of the saddle climbing or aggressive climbs (where you are accelerating or attacking on the saddle) put your thumbs on the hoods and rest one or two fingers on the levers or wrapped around underneath. And when you get to that descent, most riders will go to the drops (keeping your wrists straight) for the aerodynamic advantages although others prefer the hoods for the feeling of control. But not the top of the bars as your hands will be too far from the brakes.
UPPER BODY STILL AND CHEST OPEN Keep your upper body quiet - the bike should rock under you (try pulling up on the handlebar opposite of the leg on a down stroke). Too much movement wastes energy. And your shoulders should be back and "open". If not, you are constricting your chest and cannot breathe efficiently.
SIT BACK ON THE SADDLE When you slide back on your seat, you gain a leverage advantage on the pedals. The only time you would want to slide forward is for a short sprint on a small rise.

WHEN YOU MUST STAND - pedaling while standing
If you must stand, remember it's hard to pull up because you aren't in contact with the saddle -- there's nothing to brace your hips to pull against -- and you will to power into BOTH the down and up strokes (12 to 5 o'clock on the down stroke and 7 to 10 o'clock on the upstroke). You should use your body weight to help you push down. Let the bike move fluidly under you. Don’t force it. The bike should rock rhythmically side to side in an arc of about 6 inches (judged by the movement of the handlebar stem). This gives each leg a direct push against its pedal and makes the best use of your weight. This will help to maintain a smooth stroke and your momentum. Don't lean too far forward. If the nose of your saddle is brushing the back of your thighs, you are just right. Farther forward and you will press the front tire into the pavement and lose power. Stay back a bit and find the front-to-back sweet spot. This helps center your weight over the crank to drive the pedals as described. And remember to shift up a gear or two just before you stand to take advantage of the extra power you gain from standing (but which you can’t maintain for any length of time).

Remember that if you are in a group, you need to consciously protect those behind you when you stand to climb. How you stand on a hill is very important - do it wrong and the guy behind might suddenly be on the pavement. The issue is the brief deceleration that can occur as you change from sitting to standing incorrectly, which, relative to other riders has the effect of sending your bike backwards and can cause the following rider's front wheel to hit your rear wheel.

On short, rolling hills, the trick is to click to the next higher gear (smaller cog), then stand and pedal over the top with a slightly slower cadence. This keeps quads from loading up with lactate because it helps you pedal with body weight. In fact, it can actually feel like you're stretching and refreshing your legs.

The correct way to stand:

It is good etiquette to announce "Standing!" a couple of pedal strokes before you do so.
Stand smoothly as one foot begins its downward power stroke - don't lunge, keep your effort constant.
As you come off the saddle, push your hands forward a bit. This helps to ensure that the bike won't lose ground.
When returning to the saddle, continue pedaling evenly and again push your hands forward to counteract any tendency to decelerate. This will gain several inches and put the seat right under you.

You can practice your technique with a friend during a training ride. They can ride behind and let you know when you've got the hang to it. That's when the gap between their front wheel and your rear wheel doesn't narrow each time you stand or sit.

FIND YOUR SPEED AND RHYTHM

Use the right gears and shift early to balance the work of your muscles and aerobic system. New riders often make the mistake of pushing their muscles until they cannot push any more. When they decide to shift to an easier gear -- if they have one -- it is often too late. The muscles are exhausted and unable to continue.

KEEP THAT CADENCE UP

Think about this. If you ride up the hill in two minutes at 60 rpm, you've divided the total work into 120 pieces (consider each revolution of your pedals as a unit of work). But if you spin at 90, there would be 180. As you've done the same elevation gain, but now broken it into smaller bits, there will be less work (and strain on the knees) with each revolution. (And if you do have knee problems, take a break and stand during hills - which will change the biomechanics and give your knees a break).

Gear down before the hill. The goal is to avoid producing large quantities of lactic acid and then pedaling through the pain. You want a sustainable rhythm. Try to keep your cadence above 70 -- any slower puts excess stress on your knees. The optimum spin rates for efficient pedaling are somewhere between 70 and 80. One rider reported that he actually went faster as he increased his cadence in a lower gear. For example, he would maintain 6.5 mph at 50 rpm in one gear and then, as he geared down, he found he maintained 8 mph at 70 rpm without a perceived increase in effort. If you find that things are going well, you can always shift to a harder gear later.

Try to find the cadence that would let you "climb all day". You are pushing too hard if you:

can't keep a smooth pedal stroke
are panting or breathing irregularly

BREATHING

If you start to breathe irregularly, take a deep breath and hold it for a few pedal strokes. Try synchronizing your breathing with your pedal stroke - start by taking a breath every time one foot (your right one for example) reaches the bottom of a stroke. Then try 1 1/2, and finally every two strokes. You will actually deliver more oxygen to your system with a controlled rate.

TRAINING FOR CLIMBING - DO SOME HILLS

After you've developed a good strength base in the weight room, the absolutely best way to

If you are going to be riding hills as part of an event or a tour, you might consider building up weekly climbing volume to around 125% of event climbing volume. If it is a one day event, aim to climb at least 60% of event elevation change volume on several rides. For example, if the event has 10,000 feet of climbing, you must climb 6,000 feet in training in one day, several times.

And don't foget to train for technique as well.

Find a hill that's 1/4 to 1/2 mile long - not too steep.
Find the gear that lets you spin at 100 rpm all the way to the top.
Keep your breathing steady. If you start panting, the gear is too high.
Then find a higher gear that reduces your cadence to around 50 rpm, but again without causing you to have labored breathing.
Now the exercise:
- Climb the hill in the low gear with a fast cadence. Work on spinning smoothly.
- Coast back down and then climb the hill in the higher gear (slow cadence) concentrating on applying an equal force all the way around the pedal stroke.
- Repeat the cycle (4 total climbs)

GROUP RIDING TECHNIQUES

One trick for weaker climbers in a group is to move near the front of the group near the start of the climb and allow others to pass as the climb continues. In that way, you will be near the back at the top but won't get dropped and have to fight back to close with the group.

Save a little for a short sprint over the top of the hill -- shift up and stand to accelerate and make up some distance.

Cycling Performance Tips - Stretching

2009-09-08T08:25:00.000-07:00

Stretching

With exercise there is microscopic injury to muscle tissue, and the more vigorous the activity or the more it exceeds your level of training, the greater that injury. This injury occurs in muscles which are actively contracting (your quads for example) as well as in muscles being held in a constant state of contraction (isometric) for long periods of time (such as your shoulder muscles on a long ride). Microscopic muscle injury is one of the reasons for why you get sore muscles after a vigorous workout or competition.

This microtrauma will cause the tissue to swell (edema) with an influx of inflammatory cells, and in the healing phase, there can be development of fibrous or scar tissue. During the initial inflammatory phase of this process the muscle responds with a reflex spasm which is
the tightness or knot you can feel.

Stretching or massage (where someone else is stretching the muscle in question for you) can help to relax this muscle spasm and minimize edema with subsequent fibrous tissue formation. And there is some evidence that a muscle that has been fully lengthened (stretched) before activity will contract more forcefully and improve performance.

It is important to stretch only after the muscle to be stretched has been actively warmed up - either with 5 or 10 minutes of exercise or in the post exercise period. There is scientific evidence that this will increase tissue elasticity and ductility, and reduce the frequency of injuries directly related to the stretching itself. Does stretching done after the warmup period decrease the incidence of injury from the subsequent activity? That is unproven at this point, but common sense would suggest that if the muscle edema and spasm are minimized, there should be less stress on the muscle fibers and thus less additional injury.

For cyclists, the most common muscles requiring post exercise stretching or massage are the hamstrings, quadriceps, and shoulder muscles. As an inflamed muscle, or one in spasm, is uncomfortable to pressure, it is easy for you to identify your own areas of overuse.

When massaging a muscle, two approaches can be used. First is to apply pressure on the area of discomfort (the palpable knot) with the muscle in a neutral, relaxed position. The pressure is then moved along the direction of the muscle fibers (remember to massage in the direction of the muscle fibers - the direction of pull of the muscle) to counteract the spasm and "work out" the pain. Over the last few years, there has been increased interest in "active" strecting or massage which means that steady pressure is maintained on the tender area or muscle, and the extremity is actively put through it's range of motion, contracting and moving the muscle beneath the point of pressure. The theory being that this involves the nerve/muscle unit and may retrain the entire motor unit to sustain a decrease in spasm after the massage session has been completed.

What can you do to maximize the benefits of a stretching program?

keep a training diarythat includes notation of muscle soreness that might need extra stretching or massaing later, particularly if there is a trend over several days/weeks.
stretch for long enough - I've heard the recommendation of 2 minutes of active stretching (that means keeping the muscle on stretch tension) for every 15 minutes of vigorous exercise. This was for track competitiors and may be less for those biking many hours a day for their training. But the idea is that you can't overdo on the time devoted to stretching.
be sure to adequately hydrate during your exercise.

For those of you interested in additional web material on stretching, Liam Keever has put together a comprehensive site with a detailedstretching program at Bodymind Resources.

MUSCLE CRAMPS

Stiffness or tightness in a muscle are probably related to some mild "spasm" in the muscle fibers along with edema or selling from microtrauma - but when you get a muscle cramp you are seeing spasm at its finest. There is not any single cause of the spontaneous contraction, or cramp, but there are several common scenarios including exercising at a level greater than your training, and water and electrolyte imbalances. Here are a few tips you might consider if you often suffer from cramps.

Train for your event. If you are targeting a long-distance event, incorporate long rides into your training. If you will be doing intervals, train with intervals - and push yourself to the level you will be racing at.
Eat a diet rich in carbohydrates (to minimize the risk of glycogen depeltion in the muscles). Glycogen loading can not only improve performance, but cramps are less likely if you ride moderately an hour or two the day before your target event. And eat during a ride of greater than two hours.
Eat a diet rich in calcium, potassium and magnesium If it is going to be a particularly hot ride (or hot and long) and you will be lsoing significant salt in your perspiration, put a little extra salt on your meals before hand.
Stay adequately hydrated both before and during the event.
Consider medications as a cause. Diuretics especially can predispose to cramps with exercise.

Mountain Bike Riding Tips and Techniques

2009-09-06T11:21:00.000-07:00

Mountain biking is an exciting sport that can be enjoyed by everyone who knows how to ride a bike. It does, however, present some additional challenges compared to the average neighborhood ride. Master these basic skills before you hit the real dirt and turn those obstacles into something to look forward to.

1. Pedal play - Get used to your pedals(This is only if u use pedal clip and mtb shoes)

* For those who have pedal clip and mtb shoes .Practice removing your foot from the pedal. Do this first while sitting on your bike with one foot on the ground. Then move on to releasing and replacing your foot while pedaling around. Beginners with toe clip and clipless type pedals will want to spend a little more time here

2. Sit and spin for proper sit and position

Sit on your bike and pedal around. Your arms should remain slightly bent. Your seat height should be adjusted so your leg is about 70 to 90 percent extended at the bottom of every pedal stroke. Keep your body loose and relaxed. There is never a situation when you should have your
knees or elbows locked.

3. Shifting Gears- Learning how and when to Shift

Get comfortable with shifting the gears on your bike. Higher gears are harder to pedal and will go faster while lower gears are easier to pedal and help you get up hills. Next, try to get used to what gears you need to be in to comfortably go up different pitched hills. As the hills get steeper, it is best to shift before you get to the hill rather than while you are on the hill.

4. Pedal up - learn to pedal while standings

Get comfortable with pedaling while standing on your bike. Lift yourself off the seat, stand on your pedals and crank them around. Try this in higher gears on the flat and in lower gears on the hills.

a short about basic techniques to ride mouintain bike and ready to off road.

Basic Cycling

2009-08-28T07:27:00.001-07:00

Pedaling Mechanics

Pedaling should be envisioned as pedaling in “circles”. Another helpful image is that of scraping mud off your shoes at the bottom of the pedal stroke. Again, these are just visualizations and should help you translate the idea to the pedal stroke.
During the recovery period of a pedal stroke, you should be continuing the cicular motion of pedaling, while pulling up on the pedal at the same time. One of the most common mistakes in cycling is only pushing down on the pedals and not pulling up.
Try hard to avoid bouncing while riding
Try hard to avoid any rocking motion while riding.
Stay focused on keeping your upper body motionless and not allowing your hips to rock from side to side. You will get more force to the pedals and more forward momentum if you can become fluid in getting the power from the pedal stroke to your legs.
Higher Cadences: these are defined as RPM’s of 90-110. This is definitely a learned skill and requires much practice. The use of higher cadences produces more efficient cycling, with less fatigue to your legs because you will be using less Type 2 muscle fibers (fast twitch muscles) that fatigue more easily. By minimizing the use of your fast twitch fibers you will:

Decrease glycogen use (burn less fuel)
Decrease lactate production (which is when you start to feel the burning sensation during the workout)
As a result, you will experience to less muscle fatigue

SMOTHER PEDALING

One-leg pedaling is another approach to adding strength (and variety to your indoor training at the same time). Normally, when you pedal with both legs, the leg that pulls the foot through the bottom of the stroke and back up to the top of the 360 degree “cycle” is under used (as the other leg, when pushing the crank through the downstroke has significantly more power and thus allows a bit of slacking).Learning to pedal a complete, 360-degree circle with both legs working together will make you a better rider. Practicing with one legged drills will embed this idea into your pedaling style.

Warm up on the trainer for 20 minutes while pedaling with both legs.
Unclip one foot from the pedal. Rest it on a chair or stool just outside the left pedal circle.
Pedal at 90 rpm using your right leg, using an easy gear until you get accustomed to the feeling of one-leg pedaling. The muscles that lift your thigh and push the pedal over the top will fatigue quickly at first, but you’ll improve rapidly.
After a few minutes, switch to the other leg.

Single Leg Drills

· Warm up with 10 minutes

· Find a flat path, large safe parking lot works best.

· Unclip your shoe from one pedal and pedal with only one leg.

· Go for one minute and choose an easier gear and a high RPM

· Alternate legs for one minute each, start with 2 reps on each leg and build to 4-6 reps per leg, trying to keep those RPM’s at 90 or above.

first mtb...

2009-08-24T11:52:00.000-07:00

Atas pengaruh awies... kami telah berpakat untuk masuk ke utan utm dgn mggunekan basikal kp yg xde front suspension mmg che mad nmpak amuk satu kp.. hahahaha... antare ahli2 yg menyertai konvoi ni adalah awies selaku ketua n penunjuk jln, che lah selaku ustaz .. ( kot2 ade org kene sampuk ke..) akram selaku back up ustaz.. bat selaku pemberi semgt jikalau sesat n alip selaku kaki pancit n nyusahkan org... hahaha...

b4 nak stat konvoi ni.. byk masalh belaku.. tayr che lah n akram telah bocor... maklum laa tyr onroad mmg punah laaa masuk utan.. mujur laa tube lebih dari trans selatan ade lg... hahahaha.. pejalanan mmg begitu menghairahkan tp alip seperti yg dijankakan pancit sewaktu climbing.. hahaha

after climbing.. tbe laa mase ntuk downhill... mmg sgt seronok dan begitu menghairahkan ( biase laa 1st time downhill).. downhillkat trail utm mmg sgt lame n sgt best laaaa aku kasi 10 bintang laaa.. hahahaha after downhill awies selaku ketua telah mmbuat suprise dgn mengatekan kami telah sesat... hahaha.. ingt lg ayat awies.. "mmg trail kat utm ni lalu terowong.. tp aku xsure terowong ni ke x" sambil tergelak tanpa menunjukkan sebarang reaksi takut n cuak... atas desakan bat kami pon dgn selamber meneruskan perjaln dan akhir nye kami selamat smpai ke destinasti iaitu burger king petronas ( sebalah tol skudai)...

Malang tidak berbau kerana setelah di collect setiap sorang.. jumlah tidak smpai rm5.. tetapi ade sorang hmba Allah dari mane pon xtau.. telah mensedekahkan rm10.. kami sgt gembire lalu mmbeli 1 botol coke ( pancit2 mnum air coke gile ke.. huhuh) 1 botol 100+ , air mineral.. roti coklat yg ade 6 pieces tu.. dan bugerking hanya mampu dilihat sahaje.. hahahah

konvoi ni telah mmberi impak yg mndalam terutama alip n bat.. mereka lantas membuat keputusan untuk mmbeli basikal mtb dgn mnggnekan scholar msing2.. ( mmg jpa n telekom kasi duit suoh beli basikal.. hahaah)..

tu jelaa asal usul terjebaknye bat n alip utk meminati sukan mtb ni... terima kaseh kat awies yg byk menolong kami tentang mtb ni.. klu xde die mmg ktorg sgt bangan lg bengap pasal mtb ni.. ni sket gambr sebagai bukti kami tdak bekate kosong.. hahaha

masalah tayar b4 bemule nye konvoi

alip yg pancit setelah climbing

l

smpai di gurun utm.. yg hutan tu laa trail kami..

smpat beposing b4 smpai ke bk

model orbea aka champion Malakoff uni...

ahli org tua2

2009-08-24T11:26:00.000-07:00

ni nak tambah lg ni ahli... hahahaa gmbr atas ni name die bat.. die ni mmg gile (alip n awies menyokong) pantang nampk utan mmg die slumber nak offroad... hobi die adalah sesat... pantang sesat mmg die lg suke redah... giler x giler die ni... tp die ni ade peminat... mmg respect laaa... abg angkt tu ( bat jgn mara ek) hahaha... die ni dah grad n now die training kat telekom..( respect laaa).. untuk makluman wanita2 di sane.. die ni sngle so klu nak ngorat sile2 laah.. hahahaah.. dah tu je pasal bat..

gmbr bwh ni alip seorg yg pemalu sopan dan amat mementingkan keselamatan.. hahahaaha... die ni mmg xtau menahu pasal cycling... after trans johor bru la die slow2 tejebak dgn budaye kuning ni.. hahaha die telah memilih mtb sebagai profesion die atas pengaruh rakan2 jahanam ( awies n bat) gf no 1 die adalah tora bora... hahaha tp die ni dah grad n still menganggur... hahahaha

teamates

2009-08-24T09:34:00.000-07:00

tik..tik...tik..tik...ktak. skali camera jatuh la plak..hahaha. ni la gmbr2 yg ktorg amik kat balai cerap ptg td.saje nk test je sbenar nye. konon nk bblog jgk-lah..ni gmbr 3rd day pose...kebuluran x menghalang keghairahan kami ber kayo....hehehe

in our first post, we would like to introduce our teammates...gamba mule2 tu nazri, panggil ayi, orang yg paling kuat antara kami...dlu rambut pnjang...leni da botak...aero la konon...hahaha, sblah 2 akram...bru je stat kayuh...xbnyak sgt info psal dia neh...hehehe..k la..orng pnggil katik.bdk sek dy je laa....hahaha...tpi dh lma dah (GAYA PM MAHATHIR)...tpi laa ni.org panggil dy akram je..adek2 junior pnggil dy abng akram.terpulng laa...kaki sprint.dh 2 3 kali gk laa terbonkang.tpi hti kering..biar parut penuh d kaki.tpi sprint tetap mnjadi pujaan.....yg 3rd mael azmi.pojaan malaya..pnggil mael.dlu2 time xreti kayuh dy pndai maen bola baling.tpi skrng dy pndai lgi...berubah angin sket...kisah ni ber mula sejak dy bertemu t-sprint.mula jeling2 je..pastu ehem2..smpai laa skrng..dy big fan of azizul hasni awang..bru 5 mnit tdi declair.2pun mmber dy declair kn....last but not least, our mountain biker, aaawiiiiiiiis(awis). expert bab2 hutan utm neh...mastermind aktiviti offroad...ad sape2 nk join mtb bleh la crik dy...and the one who missed th e jalan2 ptg td..afifi zainuddin..later we will introduce about him...adios amigos

gmbr smua blur je coz pkai camera phone. nnt la cari camera mahal ckit...huhu.ke klu ade sape2 yg bmurah hati nk sponsor pn dialu2 kn...ngeh3 =p