Living a Healthy Lifestyle

Cycling log for January,2009

Period	Time	Distance (km)	Avg Speed (km/h)	Ride Count
Month of January	20:22:27	287.83	14.13	23
Month of December	15:23:36	203.63	13.23	16

From the above data, I spent about 33% more time cycling cycling and and about 44% increase in distance pedalled.There is a very insignificant increase in average speed.It means that I have to impove a lot more on my stamina and speed,not to mention my riding skills.The rise in ride count is an indicator of my hot interest in cycling.

PMR240109

The photo above is taken by Khairil,my friend who just joined our PER group.

Makluman: Karnival Basikal

CYCLEFEST PUTRAJAYA 2009
8 FEBRUARI 2009 (AHAD)
2:00 PTG HINGGA 6:30 PTG

Riding TBolt

Pembayaran yuran penyertaan boleh dibuat di tempat-tempat berikut :

a) Dewan Serbaguna Presint 8,Kompleks Kejiranan Presint 9 & Presint 16, Putrajaya

b) Unit Sukan dan Rekreasi, Bahagian Perkhidmatan Komuniti, Jabatan Perkhidmatan Bandar, Aras 3, Blok B, Kompleks Perbadanan Putrajaya, Presint 3, Putrajaya (03-8887 7063 / 7092 / 7547 / 7439)

InsyaAllah,saya bercadang untuk melihat dan menyertai karvival tersebut diatas.

First ride in Melawati

First,let me thank Pak Wan Sabri for his kind  invitation and generous hospitality to ride with his Gang Gedebe.I have a very enjoyable ride with him and his wife ,Pak Kamad and another lady.Later ,one English man Andrew joined us.The  route was chosen for a newbie like  me so that I can ride without losing my breath and TNT.On the way up  Bukit "Daim", we stopped for some drinks at a  mini-waterfall.Later, I visited the entrance to Klang Gate Dam.(my first time).The route chosen is very good for me to improve my uphill climb and the subsequent DH  was great.Every time,I go DH,I remember Col Azudin's reminder;-)

From my first experience,I suggest our PER gang should come and try Melawati trails.It is quite scenic and enjoyable:-)

Before going home, I have breakfast with the gang, sponsored by Pak Wan Sabri.Thank you again for an enjoyable  ride,good company and lively conversation.

I regret to inform my PER members that I could not join PCM tonite and tomorrow PMR due to a wedding and majlis meminang for my close friends and in-laws.
Enjoy the ride and have a good weekend to all. 

Urban Cycling:Part 4

Short distance commuting..

Vistana

Mens citybike

Most of my neighbours and that includes me, just drive  their cars even if the distance is only 500metres from our houses.Most of my short commuting is within 5km from my house-masjid,restaurant,mini market,TESCO,clinic etc. And this,using my experience in cycling in the last four months,all these locations(POI's using my Garmin Nuvi terms) can be reached  using bicycle in less than 30 minutes.(using a casual cycling speed of 10km/hr).Most of us agree that it is good to cycle, however,we are all the victims or slaves to our habits.So, we keep doing what we have been doing year in,year..

From my observations, those who cannot afford cars/motor-cycles only use bicycles.In my neighbourhood,I saw mainly foreign workers use bicycles to go to work.Malaysian can afford motor-cycles and cars.By the way, I used to ride my bicycle to pay a visit to my barber and later before going home,I stopped at the market for roti canai and had conversations with my friends.Isn't that cool? One day, many years ago,I cycled to my friend's consulting office at Desa Pandan.The receiptionist got a shock for her life when I brought in my Haro bike and parked inside the office lobby! By the way, the boss and the owner of this consulting firm is my personal friend.Otherwise,both my bicycle and me will be thrown out of the office.

I know,I know ... it is too hot to ride in Malaysia, but we can use it in the morning and late afternoon.Just leave our cars at home and I believe it is good for our hearts and wallets as well.

Commuting to work? Read this note.

Link to Commuting bicycles.

Finesse_125

Lost in Ampang Jaya

Yesterday morning I tried to suprise my friend Pak Idrus by cycling to his house in Ampang Jaya.My planned route was Kg Pandan,Taman Nirwana and Kg Melayu Ampang.From Kg Melayu Ampang ,it was a steep climb before I reached Ampang Jaya.By the time I arrived at Ampang Jaya,I forgot his house address and got lost for 5 minutes.I asked a young man on a motor-cycle on how to get to the main road.Following his plan,I arrived at the main road to Taman TAR.I dared not go to Pak Idrus fearing I may get lost again.So I decided to explore Taman TAR.

I saw a lot of people there doing their morning exercises-jogging,walking and four cyclists.It was a long gradual uphilI to KDE Club and I have to stop one time for a rest and a drink .At first I was smiling with a gradual downhill but slowly the gradient changed to to positive an I  chose to ride slowly with the joggers and almost breathless when I reached the top of the road around the KDE Golf course.Luckily there were no monkeys around!I really got a big reward later-downhill all the way to Petronas Petrol station behind Ampang Putri Medical Centre.Then I rode another 5 km home.

Three months ago,I tried to go cycling up there but stopped half away-,due to ack of stamina.After two months of more than 200km a month cycling with friends at Putrajaya,my stamina has improved a bit and today I did it.

Date	Type	Time	Distance(km)	Avg Speed	Details	Tags	Notes Export to CSV
01/25/2009	Cycling	01:20:50	20.36	15.11		ampang,tar	Kg Pandan,Kg melayu Ampang,TAR,Nirwana

Urban Cycling:Part 3

PMR061208jpg

From my short active experience using my mtb in the last four months,I discovered that I do need basic skills like how to stop,how to brake,how to corner etc irrespective whether I am cycling in urban or rural areas.In cities,it is not just how to pedal and control my bicycle but I must be conscious at all times about human and motorised traffic coming and going near me.To move from one side of the road to another,to navigate through a traffic-lighted junctions and round-abouts are nightmares,to say the least.When it comes to cycling,these locations/actions are danger zones to me.I try all means to avoid these situations during heavy traffic but if I have to and I have no confidence of cycling my bike,then I just stop and push my bike.

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There is no motorised traffic on the sidelanes or bicycle lanes, but I have found dangerous uncovered manholes,badly maintained lanes and debris and rubbish that may pose as cycling hazards and even death traps!Whatever and wherever we are cycling,we must keep our eyes and ears wide open all the time!

IMG_3773 (Medium)

In summary,just be aware all the time of the potential hazards and dangers as we cycle along our chosen paths.Last but not least,always wear protective clothing and never ride without a helmet.I have learned my lessons when I fell due to slippery pavement.My palms were okay because I wore gloves but not my bruised knees!

At some locations, the our cycling trails are not connected and may be at different level.The photo above shows me carrying my bike up a staircase!

Group by group

Urban Cycling:Part 2

My first PCM

Where did I cycle on the roads in urban areas?

There are three possibilities:

1.On the road pavement itself

This means that I am inside the inner left lane of the road,sharing with other motorised vehicles.It is very dangerous in KL where I live except during low traffic at weekends and during early mornings.In Putrajaya, the roads are wider and little traffic during weekend morning.The road surface is normally okay but I must pay more attention on the traffic near me and small stones at corners.

2.On the side lanes@kaki lima

It is much safer, but the conditions are not satisfactory and badly maintained.At some stretches, I found gapping holes and obstacles.Speed is very slow because of the gaps between the kaki lima at exits/entries.

3.On the cycle lane.

This is the best place to ride especially in Putrajaya but beware of badly maintained cycle lanes like the ones in Shah Alam.There is none in my neighbourhood-Pandan areas.

Safety is my top priority!

Book on urban cycling.

Urban Cycling :Part 1

I live in the city of Kuala Lumpur for more than 20 years.The only time I cycle in the city was on World AIDS Day last December with more than 100 cyclists under police escort! Otherwise,I prefer to drive my car.It is too dangerous.IMHO, the city is not friendly at all to cyclists,not to mention the behaviour and attitude of the motor car drivers.

On weekends,I usually go to Putrajaya to cycle with my friends and sometimes we go out of the cities.However, I would say,at least 90 of my cycling is done in an urban environment like KL and Putrajaya. Honestly,I prefer to cycle in the country side but I live right in the city and have  only few opportunities to ride in the country.So,I must learn the science and the art of an urban cyclist i.e the road features, the traffic etc.

From my cycling log of the last 100 days,I cycled around my neighbourhood Kg Pandan,Desa Pandan,Angasa Hilir,Ampang Hilir and Desa Pandan.The only good time is the morning on weekends but I also want to ride on weekedays.But the traffic is bad along the major roads.My strategy was to use the minimum length of heavy traffic(Pandan Jaya/Kg Pandan/MRR2) roads and more on the almost no traffic roads(Ampang Prima/Taman Pahlawan/Ampang Hilir) around 7am to 8:30am.

In the next few postings,I will write more of my encounters and lessons learned on the roads..

Have a good weekend to all.

Period	Time	Distance (km)	Avg Speed (km/h)	Ride Count
Month of January	12:48:13	180.84	14.12	15
Month of December	15:23:36	203.63	13.23	16
This Week	02:50:20	39.36	13.86	4
Previous Week	04:05:55	53.67	13.09	4
Previous 7 Days	05:22:20	71.56	13.32	6
Previous 30 Days	17:12:32	239.83	13.94	20

Zigzag Climb

Zizzag trail

My first try failed.I hope to do again.I can't control my bicycle because of the slow 180 degrees turn as we moved up the zigzag trail.A very creative masterpiece of landscape that was hidden form me years.If I could remember correctly,it is next to Dataran Putrajaya which I have visited umpteen times and never know its existence.

Roaring 50's..

Gang of 50 @Putrajaya

In our group of about 30+ members of Putrajaya Easy Riders,about 15 of us are quite regular participants in our various activities in Putrajaya .Among the regulars, there are 7 of us as shown in the photo on the right -we are in our 50's and I happen to be the eldest among them.

I am grateful to Allah swt for giving me the opportunity   to meet this bunch of nice and friendly people.

The people say that life begins at 40, but to me,my cycling of joy begins in Putrajaya when I am in my mid 50's.It is better late than never...

If you happen to see grown men cycling around Putrajaya like kids every weekend,in all probability,one of us may be in the group! Just smile and wave...