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OC T OBER 20 14 | ISSUE 12

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5 WAYS TO WORK WITH THE WEATHER

MALAYSIA

THE BEST POST-RACE WORKOUT

FADIL SHUKOR’S

ROAD TO RECOVERY

COMMITTED. CONFIDENT. COURAGEOUS. INSIDE THE STANDARD CHARTERED KUALA LUMPUR MARATHON 2014 PLUS

STRONGER SHOULDERS NOW • EAT RIGHT ON THE ROAD • EXPERT ADVICE

MALAYSIA

this month

editorial team

POCH BERMUDEZ e d i t o r i a l d i r ec t o r

RICHARD TANG co m m u n i t y e d i t o r

MIKKE GALLARDO c r e at i v e d i r ec t o r

SARAH MORAN r eg i o n a l e d i t o r i a l co o r d i n at o r

DARLANNE SUE ONG

j r . a r t d i r ec t o r , i n t e r a c t i v e e d i t i o n s

AL FADZRIQ RAIZA CABUGWANG e d i t o r i a l a s s is ta n t s

SEAN SIM, SAUL ANTHONY SIBAYAN co n t r i b u t i n g e d i t o r s

JING LEJANO co p y e d i t o r

RAZIF YAHYA, STEVE LUMLEY, HARVIE DE BARON, GUS GHANI, FADIL SHUKOR

{02} GEAR GUIDE {04} EXPERT ADVICE {06} NUTRITION & DIET {08} RECOVERY {09} FEATURE {10} STRENGTH & CONDITIONING {11} EVENT SCHEDULE & RACE COURSE MAP {12} COVER STORY {14} FEATURE {15} PROFILE {16} RACE RECAPS {17} EVENTS {19} EVENT LISTINGS

co n t r i b u t o r s

EDITOR’S NOTE

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KAREN ODCENADA business de velopment manager

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MA. LEONORA MASAGCA d is b u r s e m e n t a n a ly s t

JAROLD SAMBO i t s u p e r v is o r

Running events have been mushrooming all over Malaysia in the last two years.

Sometimes there are as many as four race events in a single weekend with most of them sold out. This just goes to show that the number of runners in Malaysia is rapidly increasing. That’s a good sign.

Many runners have upgraded from short distance races to marathons or even ultramarathons. Just like any other endurance sport, consistency is king. If you’ve only gone on 10 kilometer events all these years, it’s not wise to run a marathon just because your colleagues taunt you. You may, or may not, complete the race, but you may get yourself injured or simply burned out during training. Do things slowly. More importantly, enjoy it. If there is no fun in racing, there will be no motivation in training for it. Run happy.

Standard Chartered KL Marathon happens on the 12th of October 2014. This is one of the best organized events in the country, judging from its past five seasons. I’m the 4:00 hour marathon pacer and it will be fun to see you all there! Let’s meet at the starting line!

LITO TOLENTINO it

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RICHARD TANG

CHARITO CIRIACO

COMMUNITY EDITOR

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STRENGTH & CONDITIONING

p u b l is h e r a n d m a n a g i n g d i r ec t o r

FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

EXPLOSIVELY EFFECTIVE

LURISA ANN VILLANUEVA

WHAT MAKES PLYOMETRICS SUCH AN EXCITING AND ENHANCING TRAINING PROGRAM BY SAUL ANTHONY SIBAYAN

r eg i o n a l o p e r at i o n s co n s u lta n t

Jump training, or plyometrics, is a high-intensity routine involving explosive movements to promote power and strength. However, you cannot simply jump up and down and expect to be powerful.

When done incorrectly, plyometrics may cause more harm than good because of its intense nature. Proper landing (for lower body exercises) and catching (for upper body exercises) is very important in plyometrics.

That being said, plyometrics offers a number of benefits for the active athlete. Not only does it promote power, it can also reduce the chances of injury. When you land softly, it promotes eccentric contractions. Such movements use muscles to act like springs or shock absorbers. Indeed, a 2003 study which appeared in the Journal of Orthopaedic & Sports Physical Therapy, reported that an eccentric-resistance exercise protocol not only plays a part in the enhancement of high-power sport activities, it is also instrumental in the prevention and rehabilitation of sports-related injuries and other bone and muscle impairments.

Several studies have also found plyometrics to produce a positive effect on the biomechanics of the lower extremities.

Combining plyometrics with balance training is also recommended to make the most out of the pre-season training of female athletes.

Can plyometrics help you get better in endurance sports? Running and jumping are similar in some respects. They both have a push-off and flight phase. Surging needs more powerful movements. With a progressive plyometric program, you will not only improve your power, but enhance the quality of your movements.

Do you have what it takes to make the leap? Consult with a health and fitness professional before making the jump to plyometrics.

FRANCIS CALUAG r eg i o n a l f i n a n c e co n s u lta n t

ALL CONTENTS COPYRIGHT 2014, RESERVED FOR New Leaf Targeted Media Solutions SDN BHD

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Stand tall, feet at shoulder width apart, and look straight

02

Do an athletic stance by simultaneously moving your hands down and your legs in a partial squat position.

03

Explosively move towards the box

04

Focus on landing softly with feet at shoulder width apart for stability.

With a progressive plyometric program, you will not only increase your power, but enhance the quality of your movements.

WEIGHT TRAINING FOR KIDS With proper adult supervision, resistance exercises can be good for children

PHOTOS FROM SHUT TERSTOCK .COM.

No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Targeted Media Solutions SDN BHD.

01

Is it safe to engage children in resistance exercises? Sports professionals think so. In 2009, the National Strength and Conditioning Association (NSCA) published a position statement in the Journal of Strength & Conditioning Research noting the benefits of a properly designed and supervised resistance training program for the youth. Not only is such a program relatively safe for the young, it can enhance their muscular strength and power, improve their cardiovascular risk profile, enhance their motor skill performance, and increase their resistance to sports-related injuries. Engaging in resistance exercises will help them develop good lifestyle habits, and could even improve their psychosocial well-being.

It must be emphasized, however, that resistance training for teens and children must be supervised by qualified professionals who should provide safety guidelines and proper lifting instructions, stated Dr. Avery Faigenbaum in “Resistance Training Among Young Athletes: Safety, Efficacy, and Injury Prevention Effects,” which appeared in the British Journal of Sports Medicine last 2010.

*THE STUDY IS ENTITLED “ECCENTRIC MUSCLE CONTR AC TIONS: THEIR CONTRIBUTION TO INJURY, PRE VENTION, REH A BILITATION, A ND SPORT.”

SWIM BIKE RUN SINGA PO RE | ISSUE 09

11

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Official Triathlon Magazine Partner

S W I M B I K E R U N M A L AY S I A | I S S U E 1 2

01

GEAR GUIDE

2XU TRANSITION BAG

A transition bag with a large capacity is exactly what every athlete needs.

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2XU COMPRESSION SOCKS

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ULTRALITE 24H27.5” WHEEL SET

Hit the trail with the Cascadia 9. Its four-point pivot together with its ballistic rock shield underfoot gives it the ability to tackle tricky terrain.

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S W I M B I K E R U N M A L AY S I A | I S S U E 1 2

IS ALL A G N I C A R IN G F U N AND HAV R OF IT E A N UM B D O J U U SURE YO

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GOPRO HERO3+ BLACK EDITION

Don’t miss your adventures and record them with the waterproof GoPro Hero3+. Shoot highquality photos and videos like a pro with this 12MP handy camera!

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GARMIN FENIX 2

The first watch with VO2 max estimator, the Fenix 2 is packed with a variety of trainingoriented features.

It not only tracks distance, pace, and heart rate, it could also crunch data to give you recovery time.

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BROOKS CASCADIA 9

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Though light in weight, this wheel set is durable with its teflon shield and O-ring. It will help racers reach the podium with its class-leading strength.

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TORCH CLASSIC MTB HUB

This hub offers all the advantages of a low drag. It is also light in weight and may be tied into a traditional hub.

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T US T T H A

2XU COMPRESSION LONG TIGHTS

HAMMER NUTRITION SOLIDS

Containing 100 calories for every three tablets, these supplements are easy to chew and consume.

Plus, they’re very easy to store.

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This pair of compression tights is made from breathable and flexible fabric giving the wearer maximum comfort and ensuring efficient delivery of oxygenated blood to tired muscles.

Price available upon request Key Power 012 6990072

SHAPE-SHIFT REVERSIBLE RESERVOIR

HYDRAPAK LONE PINE 2L HYDRATION PACK

Light in weight and rugged in design, this hydration pack is preferred by a good number of athletes.

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This hydration pack changes shape according to your needs: zip it up to make it easier to slide in and out of your pack, or open it up to accommodate more fluid.

RM 109 GH Speedbikes 03 61429303

S W I M B I K E R U N M A L AY S I A | I S S U E 1 2

03

EXPERT ADVICE

O U R PA N E L O F E X P E R T S A N S W E R S YO U R M O S T P R E S S I N G T R I AT H LO N D I L E M M A S

STUDY THE ROUTE MAP & WEATHER CONDITION ON RACE DAY. IF YOU CAN, TRY TO RUN A FEW SECTIONS OF THE ROUTE TO FAMILIARIZE YOURSELF BEFORE RACE DAY.

It’s my first time to race abroad.

How should I prepare for it?

A: Although I finished my first full marathon at the Standard Chartered Marathon Singapore in 2010, I personally feel that the BMW Berlin Marathon that I completed in 2012 was my first experience in doing a marathon abroad. If you’re planning your first marathon abroad, here are a few tips based on my personal experience: 01 REGISTER FOR YOUR MARATHON AND MAKE THE NECESSARY TRAVEL ARRANGEMENTS The first step towards your first race abroad is the marathon registration. To save time, use Google form and save your details in advance. After securing your registration, look for affordable airfares (the annual MATTA Fair offers a lot of options), accommodation (find one nearest the starting line), and transportation.

02 BE PREPARED FOR A LONG FLIGHT; ARRIVE EARLY Jet lag would be a huge challenge, especially flying from Malaysia to Europe or America. Get an aisle seat and try to move around during the flight. Drink water frequently to prevent dehydration. Upon arrival, go for a short run around your hotel. Try to stay awake throughout the day and sleep during the night at your new destination.

03 DO YOUR HOMEWORK Study the route map and weather condition on race day. Determine what clothes you need to wear, either for a warm or cool day. If you can, try to run a few sections of the route to familiarize yourself before race day. If you arrive early, you have time to acclimatize to the new weather. It was cold for me at the start of Berlin Marathon 2012. Fortunately, I prepared with my warm old clothes while waiting for the race to start, which was two hours in my case.

Once my body warmed up, I threw away the extra layer of clothes.

04 PRE-MARATHON RACE DAY Put your feet up. Get enough rest, tapering and carbo loading a few days before the big day.

Resist the urge to explore the new city. You’ve been training hard for the past few months; don’t destroy your marathon at the eleventh hour.

05 MARATHON DAY It’s the big day. It’s common for runners to be nervous. Once the race starts, your nervousness will go away. Try to enjoy every kilometer. Keep to your pace and hydrate at every water station.

Don’t forget to smile for the camera and raise your hands at the finish line. You will remember that moment for the rest of your life.

-Razif Yahya, Ultra trail runner, Team Salomon Malaysia, Optic Nerve Athlete, PEKA Ambassador

GOT A QUESTION? E-MAIL US AT SBR@NEWLEAFMEDIA.COM.MY 04

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I have a fairly pragmatic approach on coaching, looking to do whatever it takes to help individual athletes to improve. Coaches and athletes have to learn to use the advantages of their environment and circumstances and to minimize the disadvantages.

I think I have been able to learn much from my athletes too over the years.

Each brings something original to the table.

Malaysia has a lot of potential for triathlon to develop. We can train outside all year round and there are a lot of facilities available as well, particularly swimming pools which can often be a restriction elsewhere. There are good swim clubs, and a decent cycling and running culture; the components are all there. Malaysia definitely needs more events though.

The major events such as Ironman, Ironman 70.3, and the Xterra race are great for the sports profile, but the potential to race week in week out would help the sport to develop.

There is also a need for many more triathlon clubs to help with development at the grassroots level.

A national governing body worthy of the name would also help move things forward. There is currently no organization involved in improving participation levels, club development, assisting race organizers, etc.

-Steve Lumley Former Triathlon Head Coach of The University of Birmingham

M A IN PHOTO FROM FREEIM AGES.COM, INSE T PHOTO COURTES Y OF 2 XU 113K TRI ATHLON DES A RU 2014 @ E VENTURE GLOBAL

DEVELOPING MALAYSIA’S TRIATHLON COMMUNITY

NUTRITION & DIET

EATING RIGHT • MAINTAINING A HEALTHY BODY • RECIPES • LOADING UP • HYDRATION

CHOOSE WISELY WHEN EATING OUT Part 3 of 3

TRAVEL, RACE, EAT

HERE ARE A FEW REMINDERS WHEN YOU’VE GOT TO DO A LITTLE TRAVELING TO PARTICIPATE IN AN EVENT BY HARVIE DE BARON Most multisport races are usually held outside of the city. Apart from packing all your gear and making sure you have everything you need, you also have to be concerned about what you eat while away from home.

A good number of athletes don’t know that what they eat right before the race may affect their performance.

So here are a few tips which might help athletes in choosing right and eating well when out of town or out of the country for a race.

Bring a refillable water container. Most airports have water fountains that dispense clean drinking

water. You can drink the contents of your container on the way to the final baggage check area and refill after. Hydration is a must whenever traveling.

This will also help your body be ready come race day.

Avoid consuming excessively salty food when flying. The best way to gain weight immediately when flying is through water retention. Try not to eat the salt-laden peanuts served during the flight and don’t request or purchase any food that contains a lot of sodium like chips and instant noodles. This also follows for the duration of

the trip. If you must have high-sodium food items, reserve it for after the race.

Snack on fresh fruits and raw nuts. The best and most convenient snack to bring in your pack is a piece of fruit or a handful of nuts, or both. If there is a supermarket near your hotel, buy some local fruits and raw nuts to keep in your room for snacks. Snacking well is a great way to ensure you eat well.

Plan your trip well. No trip is complete without good food. If you want to explore the local cuisine, you can always do so after the race.

MOST ATHLETES DON’T KNOW THAT WHAT THEY EAT RIGHT BEFORE THE RACE MAY AFFECT THEIR PERFORMANCE. 06

S W I M B I K E R U N M A L AY S I A | I S S U E 1 2

Avoid saucy dishes.

The general rule: the saucier the dish, the fattier it is. At a restaurant, you never quite know how much salt and other powders are used to make sauces. It is better to stay away from dishes filled with sauce.

Go for lean meats.

A piece of chicken breast fillet or a good cut of steak that is not marbled will be good for you. Avoid processed meats.

Choose grilled (over a flame, not charcoal) or baked.

Now that you have chosen your lean meat, you have to be wise about how it is cooked.

Have your steak grilled without butter and as very little oil as possible.

Steamed or blanched vegetables are your best sides. With steak meals, what’s fattening are actually the rich side dishes like buttered vegetables and mashed potatoes; not to mention the gravy made out of drippings. So with your meal of lean meat, choose blanched or steamed vegetables, without butter.

Water, water, water.

Another killer when eating out is the choice of drinks. People often choose sugar-laden options such as iced tea or sodas. If you really want to make the wise choice, water is your best friend.

PHOTOS FROM FREEIM AGES.COM

THE GENERAL RULE: THE SAUCIER THE DISH, THE FATTIER IT IS. STAY AWAY FROM DISHIES FILLLED WITH SAUCE.

RECOVERY

I N J U RY P R E V E N T I O N • R E S T • R E L A X AT I O N • S E A S O N B R E A K S • D O W N T I M E

I’m planning to transition from doing marathons to ultramarathons this year. How do I know if I’m ready?

THE BASE PERIOD OF THE POST MARATHON WORKOUT OR RECOVERY PROCESS IS AN EXTENSION OF THE REST PERIOD.

BACK ON TRACK

THE ELEMENTS OF A POST-MARATHON RECOVERY WORKOUT

BY RAZIF YAHYA

At the very least, soak your feet in cold water if an ice bath is not possible.

Cold water promotes fast optimal recovery and will relieve your joints.

There are five things that you should be doing after running a marathon.

LIGHT JOG Walk if you can’t jog or run. This should take no more than 15 to 20 minutes. This will help reduce any soreness and stiffness gained during the marathon.

FOOT EXPLORATION Do an active recovery by rewarding yourself after the marathon. Walk around.

Go on a shopping spree.

Enjoy all the good food that the city has to offer.

CROSS-TRAINING EXERCISES Engaging in cross-training exercises

such as swimming and cycling encourages blood flow, which will help speed up muscle recovery.

HYDRATE Drink a lot of water soon after the marathon. It will help flush out all the damaged cells. My favorite recovery drink is chocolate milk.

It contains high quality protein and carbohydrates which the body needs, especially after going through the stress of a marathon run.

GET GOOD QUALITY SLEEP In the week following the marathon, get at least six hours of sleep. As we sleep, our bodies go through repair and detoxification.

It is important for athletes to do these things in order to keep their game on the right track.

RUNNERS NEED NOT RUSH AND IMMEDIATELY GET INTO EXTREME WORKOUTS. THEY NEED TO CREATE STABILITY IN THEIR TRAINING SESSIONS FIRST. 08

S W I M B I K E R U N M A L AY S I A | I S S U E 1 2

PHOTOS FROM SHUT TERSTOCK .COM

Having completed about 30 marathons and ultramarathons thus far, I find that a postevent recovery workout is extremely important in order to stay fit and healthy, and avoid unnecessary future illness.

In many ways, the base period of the postmarathon workout or recovery process is an extension of the rest period.

It will take up to a week after finishing the race.

Runners need not rush and immediately get into extreme workouts. They need to create stability in their training sessions first.

This period will help prevent muscle soreness and they can begin running comfortably in no time.

Getting an ice bath is another important feature that runners should do after doing a marathon.

An ultramarathon is defined as a distance longer than 50 kilometers.

If you have completed a few marathons, give yourself at least three months to prepare for an ultramarathon. The most important rule is to increase the distance and time gradually. Focus on training your feet for the long hours. If you think you need 10 hours to complete an ultramarathon, train yourself to be on your feet for 8 hours. It’s not necessary to accomplish it in one training session. You can do a backto-back run. For example, five hours on Saturday and three hours on Sunday. It’s important to train with socks, clothes, and shoes that you are comfortable with for long periods of time. A pair of socks may feel comfortable for five hours, but it might be different in ten. -Richard Tang

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02 03 04 05

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17 09

TRAVELING WITH YOUR BIKE

07 08 09

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■ Deflate your tires slightly.

Do not deflate entirely to avoid damage on your rims just in case the bag gets mishandled.

Remove the skewers and tape them together.

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■ Lessen the number of bike parts sticking out. For instance, remove pedals and tape them together, lower your seatpost to its lowest position, or remove your seatpost and saddle altogether.

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THE ANATOMY OF A BIKE HAVING AN INTIMATE KNOWLEDGE OF YOUR TWO-WHEEL COMPANION WILL GIVE YOU A BETTER RIDE.

ILLUSTR ATIONS BY C A RMEL A PATRICI A S. PE A RSON

BY CARMELA PATRICIA S. PEARSON Knowing each and every part of your bike as well as what they actually do will be very helpful when something seems amiss.

01 FRAME: This is the main component of the bike. The size and geometry of the frame differs according to its purpose and the size of the rider.

02 HEADSET: This allows the handlebar and the steer tube of the fork to rotate, allowing the rider to steer the bike towards the desired direction.

03 STEM: This connects the handlebar to the steer tube of the bicycle fork.

04 HANDLEBAR: The equivalent of a steering wheel in cars or a cockpit in planes, it comes in different forms and sizes depending on the bike’s purpose. The brake levers, cyclocomputers, and shift levers are usually mounted on this.

05 BRAKE LEVERS: Mounted on the handlebars, this is what the rider pulls with his fingers to apply the brakes.

Whether you will be traveling long haul or not, it is important to pack your bike properly.

Regardless of the bike container (from a simple carton box to an expensive bike bag), the following tips should be useful:

06 SHIFTERS: This is the component that allows the rider to reach his perceived desired gear ratio by moving the chain to the desired chain ring and cassette ring.

07 BRAKE CALIPERS: Depending on the force applied to the brake levers, the brake calipers close to help make the bicycle slow down or stop.

This is usually mounted above each wheel.

08 FORK: This connects to the frame, holds the front wheel, and allows the rider to balance the bike and steer towards the desired direction.

09 WHEELS: A pair of wheels is called a “wheelset.” It is designed according to the type of bike it will be attached to.

10 PEDALS: These are the levers being pushed and pulled by the rider’s feet to propel the bicycle.

11 CRANKSET (also known as chainset): This is the biggest contributing component to the ability of your body to transmit

power on your bicycle. This converts the reciprocal motion of the rider’s legs to the circular motion that drives the chain to enable the rear wheel to spin.

12 BOTTOM BRACKET: This connects the crank to the frame and has a spindle and bearings that allow the cranks to rotate.

13 FRONT DERAILLEUR: This moves the chain between the chain rings of the crankset.

14 CHAIN: This metal chain transmits the power exerted on the pedals to the rear wheel.

15 REAR DERAILLEUR: This moves the chain between the rings of the cassette.

16 CASSETTE: This allows the rider to switch from different gears while riding.

17 SEATPOST: This connects the saddle to the frame. It is important that the seatpost height is correct for comfort and riding efficiency.

18 SADDLE: This is the bicycle seat that usually bears the most weight of the rider.

■ Put all the small parts (pedals, skewers, bolts, washers, etc.) together in the bike bag’s pocket or in a plastic taped on the frame.

■ You can never have enough bubble wrap, foam, or frame protectors to protect the frame, rear derailleur, front derailleur, crank, etc.

■ Use a fork protector if you’re using a bike box. Most bike bags have this built in.

■ Label your bike bag properly to ensure that people handling your precious bike bag/box know that there’s a bicycle in it. If needed, label which side of the box needs to be up. Avoid loose items inside the bag.

Everything has to be snug-asa-bug inside your bike bag/box.

BIKE ASSEMBLY ■ Do not lose the small

components of each part such as the washers and the small bolts. They may be small but they play a big role in keeping your bike parts together.

■ Service your bike

regularly. This practice avoids corrosion and ensures your bike is functioning perfectly.

■ Use the right tools for

attaching, tweaking, and tuning bike parts.

■ Make sure you grease

up when you’re attaching a metal component to a metal surface (e.g. pedals to the crank arm).

REFERENCES: WIKIPEDI A , AC TIVE.COM

S W I M B I K E R U N M A L AY S I A | I S S U E 1 2

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STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

THE PLANK LEVELS UP

HERE’S A WAY OF MODIFYING THE PLANK TO GIVE YOUR SHOULDERS A GOOD WORKOUT BY SAUL ANTHONY SIBAYAN The serratus anterior muscle originates from the upper ribs and is attached to the medial part of the scapula. Also known as the boxer’s muscle, its primary function is to stabilize the scapula. It also helps in the pulling of the scapula forward during the initial catch and recovery phases of swimming.

Here’s an exercise that can transform your boring front planks into something that can save your shoulders.

STEP 1 Start in a modified

01

plank position with your elbows bent and forearms touching the floor. Don’t forget to engage your butt muscles and always keep your back flat.

STEP 2 Lower your body while maintaining it in a straight line.

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STEP3 While pushing your elbows into the floor, push your shoulder blades apart and simultaneously lift your body.

Try to maintain a straight body during the movement.

This exercise not only strengthens your core but also protracts your shoulder blades for scapular stability.

03

ALIGN YOUR SPINE

NECK AND SHOULDER PAIN IS COMMON AMONG CYCLISTS BUT CAN BE PREVENTED

WATCH THE EXERCISE VIDEO

According to Dr. Nathan Wei, a rheumatologist and author, the importance of posture must not be underestimated when it comes to understanding the neck and shoulder pain experienced with cycling. The way you hold your spine during vigorous (or even leisurely) physical activity has a tremendous effect on your bones, muscles, tendons, nerves and joints. This is especially true for athletes, such as cyclists, who hold flexed postures for prolonged periods. Riding a bike can be hard on the body, but proper conditioning and postural exercise can help you remain healthy and pain-free while on the bike.

SOURCE: HT TP:// W W W.LIVESTRONG.COM/A RTICLE/99828-C YCLING-NECK-SHOULDER-PA IN/

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THE PRACTICALITY OF FUNCTIONAL TRAINING Functional resistance training has been used by many athletes not only to elevate their game, but also to keep injuries at bay. This type of resistance training promotes better performance due to improved joint stability and exercise economy as it stimulates proper neuromuscular firing. This kind of coordination between muscle and nerves differentiates great athletes from mere mortals.

These exercises teach different muscles to work in a synchronized way, allowing for specific patterns of contraction and relaxation. The deltoid (bulky shoulder) muscle, for example, is a large single muscle with broad origins and exertions.

It has three segments: anterior, medial, and posterior. This kind of muscle has smaller muscles which are independently controlled and activated depending on the intended motion’s direction and line of action segment. This kind of order enables our brain to fine-tune muscle activity to accomplish the desired movement.

When strengthening muscles, which mimic a set of movements either from sports or daily life, both the neural and muscular aspects must be engaged. This is vital especially when it comes to movements which demand strength. A newly acquired skill is rarely transferred to other types of movements, even when used by the same muscle group. It doesn’t follow, for example, that a good cyclist would also be a good runner. Both involve the legs, true, but use different movements and firing patterns.

E XERCISE PHOTOS BY PAT GOLOY. DEMONSTR ATED BY TOM TUA SON. SHOT ON LOC ATION AT PRECISION FITNESS

You’ll normally see freestyle swimmers, cyclists, and triathletes with hunched backs like their shoulder blades were poking out of their backs. This is probably because of their short and tight chest muscles (pectoralis minor) along with long and most likely weak serratus anterior muscles. This posture is also common among people with desk jobs.

STANDARD CHARTERED

KL MARATHON

RACE MAPS FULL MARATHON/ 42.195KM

This is a 42.195KM marathon which will start on Dataran Merdeka and go through the capital city of Malaysia’s main roads.

The runners will head up the Jalan Ampang towards the Duta-Ulu Klang Highway, passing Kuala Lumpur’s skyscrapers. The runners will then run along the Jalan Kucing up until Jalan Tun Ismail and head to the finish line, which is the same place where the race started. The time limit for the race is 6 hours. It will start at 4:30 a.m.

HONDA HALF MARATHON/ 21.0975KM Considered as a long distance race, this event appeals to serious runners with a time limit of 3 hours. The race will start at Dataran Merdeka and go all the way to Jalan Ampang. The route will make a turn to Jalan Jelatek, continuing on to Lebuhraya Bertingkat Ampang-Kuala Lumpur.

The race finishes at the point where it started.

MSIG / 10KM

Despite being a middle distance run, this 10Km race still poses challenges for recreational runners.

They need to have a warm up session and maintain their momentum in order to finish the run.

Time limits have been set according to three categories: speed, cruise, and leisure.

5KM FUN RUN

This race is suitable for runners who want to have fun and enjoy the picturesque scenery of Kuala Lumpur.

VIEW MORE MAPS

AWARD PRESENTATION CEREMONIES START TIME

START VENUE

MSIG 10km Men’s and Women’s 8:15 am Speed Open Awards

Dataran Merdeka

Honda Half Marathon Men’s and 8:30 am Women’s Open Awards

Dataran Merdeka

Full Marathon Men’s and Women’s Open Awards

8:45 am

Dataran Merdeka

MSIG 10km Men’s and Women’s 9:15 am Veteran Awards

Dataran Merdeka

RACE CATEGORIES

START TIMES AND VENUE

ALL CATEGORIES WILL END AT DATARAN MERDEKA RACE CATEGORIES

START TIME

START VENUE

Full Marathon

4:30 am

Dataran Merdeka

Honda Half Marathon

6:00 am

Dataran Merdeka

MSIG 10 km Speed

6:45 am

Jalan Tuanku Abdul Rahman (Jalan TAR)

Honda Half Marathon Men’s and 9:30 am Women’s Veteran Awards

Dataran Merdeka

MSIG 10 km Cruise

7:15 am

Jalan Tuanku Abdul Rahman (Jalan TAR)

Honda Half Marathon Men’s and 9:45 am Women’s Malaysian Awards

Dataran Merdeka

Corporate, Ministries, and Universities Challenge

7:15 am

Jalan Tuanku Abdul Rahman (Jalan TAR)

7:45 am

Jalan Tuanku Abdul Rahman (Jalan TAR)

5 km Fun Run and 8:45 am Seeing Is Believing Run

Jalan Tuanku Abdul Rahman (Jalan TAR)

3 km Kids Dash

8:50 am

Royal Selangor Club

1 km Kids Dash

8:55 am

Royal Selangor Club

MSIG 10 km Leisure

Full Marathon Men’s and Women’s Veteran Awards

10:00 am Dataran Merdeka

Full Marathon Men’s and Women’s Malaysian Awards

10:15 am Dataran Merdeka

Corporate Challenge Awards

10:30 am Dataran Merdeka

Ministries Challenge Awards

10.45 am Dataran Merdeka

Universities Challenge Awards

11.00 am Dataran Merdeka

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STANDARD CHARTERED KUALA LUMPUR MARATHON CELEBRATES ITS SIXTH YEAR WITH AN EXCITING, NEW ROUTE

T

he Standard Chartered Kuala Lumpur Marathon is back for its sixth year. As runners try to conquer the new route on 12 October 2014, the marathon remains committed to supporting healthy lifestyles with Hospis Malaysia as the beneficiary.

Here, Rainer Biemans, director of Dirigo Events, Sdn Bhd and organizer of the Standard Chartered Marathon, talks about the upcoming event.

What’s new about the marathon?

The start and finish line will be at Dataran Merdeka. It is a tradition and a significant landmark of Kuala Lumpur, which is why we flag off at this point. Almost the entire route for all the distance categories are new. For the first time, we will take runners on elevated highways, specifically the Duta-Ulu Klang Highway and the Ampang Elevated Highway.

How does the tagline “Committed.

Confident. Courageous.” reflect the goal and vision of Standard Chartered KL Marathon 2014?

It is the event’s way of encouraging

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commitment to a healthy lifestyle, enhancing confidence, and celebrating the courage of long distance runners. The marathon engages across the board, from amateurs and seasoned runners to local and international participants.

Did you have any guidelines when you came up with the new route?

Our top priority remains the safety of our runners. We looked into several ways of leading participants onto roads that presented the least traffic hazard. We also paid attention to ensuring that runners do not clash upon returning.

It is imperative to provide runners with the best experience. We tried to incorporate scenic landmarks unique to Kuala Lumpur such as the Petronas Twin Towers, KTMB Station, National Monument, and the Kuala Lumpur High Court.

Another reason why we decided on a new route this year is due to the rising number of participants. Since the inception of Standard Chartered KL Marathon in 2009, our numbers have grown from 13,500 participants to 35,200 this year.

Rainer Biemas, director of Dirigo Events; YB En. Khairy Jamaluddin, Minister of Youth and Sports Malaysia; and Osman Morad, managing director and CEO of Standard Chartered Malaysia

What makes the event different from other marathons in Malaysia?

• One of the fastest growing marathons in Malaysia: An increase of approximately 251 percent since its inception in 2009 • Highest prize purse in Malaysia: Increased by 16 percent at USD 116,740 (approximately RM376, 524) • An international event: Drawing 2,479 foreign nationalities from 83 countries and 1,109 overseas runners from 40 countries. This year, we worked towards attracting more global participants. Some of the initiatives include our Japanese website and Facebook page.

• Giving back to the community: The Marathon also gives back to the community through its Run For A Reason programme. Runners pledge and raise funds for one of our charity partners.

Our charity partners this year include Malaysia Nature Society (MNS), National Autism Society of Malaysia (NASOM), Hospis Malaysia, and the Standard Chartered Foundation (SCF).

• Marathon insurance: Our gold sponsor, MSIG Insurance offers participants a one-day Personal Accident (PA) insurance known as the Take It Easy KL Marathon PA.

PHOTOS COURTES Y OF DIRIGO E VENT S

COMMITTED. CONFIDENT. COURAGEOUS

TRIATHLETES TALK

THE EVENT WILL GIVE RUNNERS A ONE-OF-A-KIND EXPERIENCE BY INCORPORATING SCENIC LANDMARKS SUCH AS THE PETRONAS TWIN TOWERS, KTMB STATION, AND THE KUALA LUMPUR HIGH COURT.

Mayor of Kuala Lumpur Y. Bhg. Datuk Seri Hj Ahmad Phesal receives a token of appreciation from Rainer Biemas, Director of Dirigo Events, organizer of Standard Chartered Kuala Lumpur Marathon 2014.

• Public transportation: Working together with authorities, Standard Chartered KL Marathon 2014 offers free one-way trip for LRT train lines from 3am to 6am.

• Registration transfer module: To facilitate participants who are not able to make it to Race Day after registering, the module provides them with the ability to transfer their bibs in an open marketplace to another intended participant.

• Additional prize bonus of a Trip to Osaka for the MSIG 10km champions, courtesy of MSIG Insurance Malaysia Berhad.

• Other fun factors: Minister of Youth & Sports Malaysia YB En. Khairy Jamaluddin will be taking on the 10km speed category.

The marathon will have selfie stations along the route for runners to take selfies of themselves without hindering others.

We also launched a merchandise page where purchase can be made for our official merchandise such as limited edition Seiko watches, clocks, reflective armbands, USBs, T-shirts and more.

RENOWNED RACE PARTICIPANTS:

Gloria Ng, director of Dirigo Events, organizer of Standard Chartered Kuala Lumpur Marathon 2014; Mr. Monty; and Tham Su Ming, General Manager of Hospis Malaysia

Mr. Monty, a fictional monitor lizard character from the book Mr. Monty’s Treats, will be taking on the 5km run to raise funds for Hospis Malaysia.

What safety precautions have you set in place?

We work closely and consult with various bodies, specifically the DBKL Enforcement Department, Polis Diraja Malaysia, and Kuala Lumpur Traffic Police to ensure traffic-free running routes and the general safety of runners and spectators. We have 450 medical personnel, both on the route as well as at Dataran Merdeka to ensure that anytime our runners require medical assistance, our medical team will be there. We also have first aid facilities at every drinks station along the route.

For the new runner, the ultimate goal is to reach the finish line. To be able to finish the race is considered a huge success. Don’t worry if [you have] no medals for the first time, because this is such a fun event. What you need to do is just enjoy the run. In order to make the run more meaningful for the new runners, it is important to have the perfect mind, strength, and agility. As new runners, don’t be shy to ask [for] tips and tricks from the old-timer as he will definitely be happy to help you out.”—AZHAR B. OMRAN

“With the introduction of the new route for Standard Chartered KL Marathon 2014, be prepared to get fascinated by the amazing scenery of the Kuala Lumpur City skyline and our iconic Petronas Twin Towers along the new route and an achievement of personal best (PB) on this flat route. A new route means new experience, new tracks, and new sceneries.

The eight of us trial runners who did the trial run last 6 September were fascinated and mesmerized by this amazing scenic route. There are numerous locations where you can snap a selfie with the KL skyline set as your background.

Even when you are on DUKE highway, you can still find the skyline within the horizon; I found it comforting for all the efforts.”—JOE LIEW “I would give it 9 out of 10. From what I experienced on the new route, it will be tougher on the 20km to 21.5km mark because it is a long uphill till the 125m gain.

That will break a lot of runners’ hearts. And also the last 2.5km, so near yet so far.”—WAN KAR LEONG

THE PRIZES • USD 116,740 (approximately RM376,524) • Trip to Osaka, Japan for female and male category winners of MSIG 10km • Finisher’s medals • Exclusive shirts for full marathon finishers s ta n d i n g f r o m l- r : Azhar B. Omran, Joe Liew, Kelvin Ng, Razif Yahya, Chan Ming Wai, Kelvin Wan Kar Leong f r o n t f r o m l- r : William Lim TH, Gus Ghani

Any tips to new runners?

Run at your own pace and keep to your rhythm.

Don’t get overly excited and try to chase other runners. Enjoy your run and make new friends, but listen to your body. Should you need to slow down or stop, do so. Take advantage of the water stations and stay hydrated. Cross the finishing line with a big smile!

KHAIRY JAMALUDDIN • SHAHARUDDIN BIN HISHAM • FABIAN OSMOND • LOH CHOOI FERN YUAN YU FANG • CHONG SWEE YING • LUC BODART • KENNEDY KIPROO LILAN

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WHATEVER THE WEATHER

THE IMPORTANCE OF ACCLIMATIZATION FOR ATHLETES

BY GUS GHANI

I am a big advocate of drinking water in the right amount throughout the day to aid healthy bodily functions. Typically, we need to drink two liters of clean drinking water every day, excluding all other kind of drinks. For a bigger sized person, you will have to drink even more. When you exercise under the sun, you have to drink even more water to avoid dehydration.

BODY CONDITIONING

EAT RIGHT

Following a proper training regimen in the months prior to race day is crucial to the successful completion of any challenge. The best way to beat the heat is to work with it rather than against it.

Your training should simulate the conditions of race day as closely as possible. If your race starts at 4am, then go for simulation runs at 4am. If you expect your race to finish when the sun is out, train in the midday sun too!

This is what it takes to get the job done right.

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KEEP HYDRATED

Drawing from my experience, it is always harder to train during hotter and more humid days. By my own estimate, I slow down by as much as 30 percent. But before you hunch into the fetal position and be resigned to the fact that you will never beat our sweaty tropical weather, I have some good news for you. Take it from a weather-beaten runner like me, there is hope for you yet. Here are some proven and tested tips.

S W I M B I K E R U N M A L AY S I A | I S S U E 1 2

Follow the same standard eating guidelines provided for runners.

However, add more fruits with high water content in your diet like watermelon, strawberry, pomegranate, honey dew, apricot, pineapple, water chestnut, oranges, and blueberries. During longer runs, eat a power bar or gel every hour. For overseas runners, stick to foods that you are familiar with; you do not want to risk an upset stomach on your big day.

DRESS SMART Rub a healthy dose of Vaseline on those parts which will cause friction and chaffing such as nipples, armpits, and the groin region. Invest in a dry-fit running vest to keep you dry, comfortable, and cool. You can lose up to 3kg in sweat running a marathon in our tropical weather. Apply sunblock on your face, neck, arms, and legs. Wear a cap or headband and sunglasses.

MENTAL TOUGHNESS If this is your first time experiencing such hot weather, take it as a challenge to move out of your comfort zone, learn a new skill, and be an all-weather runner. Ask yourself: what do you want to achieve by running? Your answer will help your mind stay focused and motivated during the later part of the race when every sinew in your body is screaming for mercy, and every muscle is urging you to stop.

Running under the sun is not easy but it doesn’t have to be torturous either if you follow the tips above. Work with the weather, and not against it. Happy running!

Gus Ghani is a freelance personal trainer and a representative of ElliptiGO Malaysia. He participates in endurance sports such as ultra marathons, century bicycle rides, and triathlons. You may follow Gus on his FB page, Happy Runner.

M A IN PHOTOS COURTES Y OF DIRIGO E VENT S GUS GH A NI (PROFILE)

O

ne of the first things that foreign runners will notice upon stepping off the plane in Malaysia is the extreme heat and high humidity.

Indeed, our tropical rain forest climate can be overwhelming to foreign guests at first, and it does take a few days to get used to it.

WHAT DOESN’T KILL ME MAKES ME STRONGER

FADIL SHUKOR REVEALS HIS ROAD TO RECOVERY AFTER INCURRING INJURIES FROM AN UNFORTUNATE ACCIDENT.

B

PHOTOS COURTES Y OF FA DIL SHUKOR

orn in Rembau, Negeri Sembilan, this 41-year-old manager won’t give up doing what he loves the most: triathlons. He has been passionate about sports since he was little and is determined to conquer the Ironman Challenge next year after he has fully recovered from his injuries.

“MY MYINTERNAL INTERNAL INJURIES INJURIES RECOVERED RECOVERED FASTER FASTERTHAN THAN EXPECTED. EXPECTED. IN INALL ALL LIKELIHOOD, LIKELIHOOD, [IT [ITIS] IS]DUE DUETO TOMY MY FITNESS FITNESSLEVEL LEVELAS AS I IWAS WASPREPARING PREPARING FOR FORTHE THE 70.3 IRONMAN PUTRAJAYA 70.3 PUTRAJAYA IRONMANAT AT THE THETIME.” TIME.

As a triathlete, there’s always a sense of competitiveness in my nature and with that, I always try to push myself forward, especially in this endurance sport. I started slowly back in 2009 with cycling and running, mostly at first, due to peer pressure, then, trying to find something to fill the gap during weekends. I even managed to drag my wife into this multisport.

From there, I became eager to look for more and managed to achieve some of my personal achievements such as 5x Powerman Finisher (PB 4:10:28) at Manjung 2011 and 5x Full Marathon Finisher (PB 4:36:08) at the Standard Chartered Kuala Lumpur Marathon 2012.

On 6 April 2014, my wife and I got hit by a car from behind while we were riding. I suffered [from] eight broken ribs, cracked my right shoulder, and [got] bruises on my limbs and lung, in addition to [suffering from] minor internal bleeding on my brain. My wife got a broken right leg, and both [of her] tibia and fibula broke into two. We were hospitalized for 12 days. Due to internal injuries, I was admitted to the ICU for two nights.

But that didn’t stop me from doing triathlons. Surprisingly, my internal injuries recovered faster than expected. In all likelihood, [it is] due to my fitness level as I was preparing for

the 70.3 Putrajaya Ironman at the time.

I started my post-accident recovery workout with a total of 56 physiotherapy [treatments], among them are respiratory exercises with the spirometer, ultrasounds, electrotherapy, and soft tissue massage and stretching. After I was able to do it myself, I started with light weight lifts and body stretching, including shoulder and body rotation to help get my body flexibility back into shape. I started to think positively as being healthy and fit had taught me to always look on the brighter side of things and not let my frustrations burden me. As far as I know, I wanted to start running as soon as possible!

I stopped depending on the physio session solely. I started my own workout routine and sought the advice of doctors and experts on what I should do next.

After a month or so, I started to run again; that brought pleasure to myself and to my soul. I started slow with a 5km run. I’m also blessed with amazing cyclist friends. They would slow the beat down whenever I’m cycling. I can’t swim yet like how [I did] before because my right shoulder is still nagging when I am in the water.

I can proudly say that I am able to swim, bike, run, and go to the gym with no problem. However, there are still a few limitations as to what extent I can do, but I’ m still thankful.

As a triathlete, I would say that I have recovered almost 70 percent now, and as a normal human being, I would say around 90 percent recovered.

Hopefully by next year, I could complete my maiden Ironman.

S W I M B I K E R U N M A L AY S I A | I S S U E 1 2

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LION PARKSON RUN 2014

| RACE RECAP |

14 SEPTEMBER 2014 PADANG MERBOK, KUALA LUMPUR Run for charity: this is the idea behind Lion Parkson Run 2014.

Padang Merbok in Kuala Lumpur was filled with participants in green and blue shirts as the run was divided into two categories: 10km and 5km for male and female runners. About 4,200 runners joined the charity event with Banting Home as the beneficiary. The Dato Lee Chong Wei Foundation and Lion Group were among the organizers.

As of 15 September 2014, the event has exceeded its target of raising RM1 million for the Home for Handicapped and Mentally Disabled Children in Selangor. It has accumulated donations of RM 1,008,000.

PHOTOS BY AL FADZRIQ AND LEE KAH INN

FOR MORE INFORMATION, VISIT:

http://www.parkson.com.my/lionparkson-run-2014.

FOREST TRAIL RUN 2014 VIEW MORE PHOTOS

21 SEPTEMBER 2014 FOREST RESEARCH INSTITUTE MALAYSIA BOTANIC PARK

The Forest Trail Run 2014 was a big success in promoting nature and a healthy lifestyle. Though there were no cash prizes, it still managed to attract 1,203 runners. Sports enthusiasts came together as they all believed in the values which the event espoused: respect of people, respect of nature, sharing, and solidarity.

The race was divided into two categories: 16km and 9km. The two distances were subdivided into men open and veteran, women open and veteran. It was officially flagged off at 7am by the Chairman of Persatuan Athlete Multisport Kepong, Mr. Ong Boon Hin. PHOTOS FROM FRIM FOREST TRAIL RUN EVENT PAGE

FOR MORE INFO, VISIT:

http://event.themarathonshop.com.my/ forest_trail_run_2014-list.aspx

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Pink Charity Run 2014 participants pose with their medals

THE PINK CHARITY RUN 2014 28 SEPTEMBER 2014 SETIA ALAM WELCOME CENTRE, SHAH ALAM, SELANGOR

Pink Charity Run 2014 Celebrity Voice Marion Caunter (in pink) and participants take their position. Joining Caunter (from left) is Fara Jaafar, her sister Stephanie Caunter, and her husband SM Nasarudin SM Nasimuddin.

| EVENTS |

Apart from raising awareness for breast cancer, the Pink Charity Run 2014 also united various communities to run together in peace and harmony. Supported by various sectors, the event has become increasingly popular among runners through the years. It exceeded its original target of participants from 2,500 runners to a maximum 3,000 runners this year.

In line with the event’s objective, Pantai Hospital Klang took the initiative to identify role models and celebrities who can embrace the cause and lend their voice effectively to reach out to more communities. Marion Counter has consequently given her services to assist this honorable cause.

The Pink Charity Run 2014 also managed to raised RM30,000 for the National Cancer Society Malaysia (NCSM) to continue its mission of providing education, care, and support services to people affected by cancer.

PHOTOS FROM PA NTA I HOSPITAL KL A NG

FOR MORE INFO, VISIT: http://event. themarathonshop.com.my/the_pink_charity_ run_2014-list.aspx

Pantai Hospital Klang presents a RM30,000 mock cheque to the National Cancer Society Malaysia (NCSM). From left: Marion Caunter, Chief Operating Officer of PHK Puan Maryati Legori Ibrahim, Chairman of Pantai Holdings Berhad Datuk Khairil Anuar Bin Abdullah, and NCSM General Manager Sudhaharan Nair.

VIEW MORE PHOTOS

BIANCHI NIGHT RIDE

28 AUGUST 2014 KOMPLEKS MELAKA MALL AYER KEROH By providing an exciting route around Melaka City and Ayer Keroh, the Bianchi Night Ride proved to be a most memorable event. The Bianchi Night Ride was hosted by The Cyclo Station and co-hosted

by Majlis Perbandaran Hang Tuah. In line with the celebration of National Day, the 25km ride flagged off at 8PM with 600 participating riders and some special guests from Bianchi Italy and Thailand.

PHOTOS FROM NUUR HIDAYA H

FOR MORE INFO, VISIT:

http://www.facebook.com/ thecyclo.station

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TEAM KL JUNIOR MTB AT KUALA KANGSAR HARIAN METRO JAMBOREE

| EVENTS |

24 AUGUST 2014 • KUALA KANGSAR, PERAK

Team KL Junior MTB made an appearance at the Harian Metro Mountain Bike GP 2014 in the Metro Open Jamboree category. The event featured two categories, Metro Open Jamboree and VC Metro Race, both of which were held on the same track but with differing distances. RM200,000 in prizes were given away.

The Harian Metro Mountain Bike Grand Prix 2014 will make their tour all over Malaysia, in line with their mission and tagline “Cuti-cuti Malaysia” and their next stop will be at Bandar Nibong Tebal, Pulau Pinang. Right after the Kuala Kangsar Grand Prix, their second circuit was at Temerloh, Pahang and all participants were satisfied not only with the event or the race but the accommodation that they provided for the athletes as well.

Next circuit is for the “Orang Utara” to take up the Mountain Bike Challenge by Harian Metro on the 25 October 2014. They promised well-worth prizes and an amazing track that will definitely satisfy the athletes. They chose Saturday as the race day in order to cope with the athletes from Kedah to join the race since some of them will be working on Sunday.

As for the fourth circuit, it will be held at Melaka on the 29 November 2014 and Hulu Selangor, 28 November.

PHOTO COURTESY OF K PRO CYCLE

FOR MORE INFO, VISIT:

http://mtbgp.hmetro.com.my/

PERLIS INTERNATIONAL DUATHLON 2014 6 – 7 DECEMBER 2014 PERLIS, MALAYSIA

The Perlis International Duathlon 2014 will be held not only in Malaysia but in Songkla Provinces of Thailand as well. Being the first cross-border duathlon in Malaysia, the Perlis International Duathlon has the useful feature or the facilities for the 6km run, 30km bike and back on running again for 4km. The Perlis government is serious in promoting sport tourism and this will definitely be “a run to remember”.

The race will provide an eco-tourism feeling to the participants with picturesque scenery of the recreational forests, the magnificence of extensive caves, and simply the enchanting beauty of nature.

Taking up the advantage of the increasing popularity of duathlon sports, the event not only promotes sports but the beauty of Perlis, Malaysia. The race will be held on 6th (registration day/race packs collection) & 7th (race day) December 2014.

You can start to register online at http:// opugosports.com/.

PHOTOS FROM: PERLIS INTERNATIONAL DUATHLON FACEBOOK PAGE

FOR MORE INFO, VISIT:

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http://opugosports.com/

2014 EVENT LISTINGS 11 OCTOBER

23 NOVEMBER

• BSN PUTRAJAYA NIGHT MARATHON • UCI MTB MARATHON SERIES 2014

PARK CITY RUN 2014

30 NOVEMBER

NM GALAXY RUN 2014, 4TH SERIES

12 OCTOBER

7 DECEMBER

STANDARD CHARTERED MARATHON 2014

PERLIS INTERNATIONAL DUATHLON

13 - 18 OCTOBER

TRADEWINDS LANGKAWI INTERNATIONAL MOUNTAIN BIKE CHALLENGE 2014

20 & 21 DECEMBER

2 NOVEMBER

18 JANUARY 2015

POWERBAR PORT DICKSON INTERNATIONAL DUATHLON 2014

9 NOVEMBER

TRAIL IN TWILIGHT STAR PENANG

• LION DASH PENANG • SKYHAWK NATURE RUN 2015

8 FEBRUARY 2015

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WHERE TO GET YOUR FREE COPY OF BIKE SHOPS BAGINDA CYCLING No. 3, Kedai PLB Kg. Dato’ Abu Bakar Baginda, 43000, Kajang, Selangor BAN HING LEONG ENTERPRISE CO No. 74,Jalan Intan 2, 42600 Jenjarom, Selangor BEST BICYCLE EXTREME SPORT Lot3435, Jalan Sg Jati, Bt 1 ½, Kg Jawa, 41000 Klang, Selangor BICYCLES – ONLINE No. 57, Jalan PU 9/1, Taman Puchong Utama, Puchong Selangor BICYCLE WORLD No. 9178, Jalan Negara, Taman Melawati, Kuala Lumpur (beside 7eleven Melawati) BIKE CORNER CYCLE TRADING No. 13-G,Jalan Temenggung 5/9, Sek 9,Bandar Mahkota Cheras, 43200 Cheras, Selangor BIKE CIRCLE 22, Jalan Mega, Taman Mega Jaya, Cheras, 56100 Kuala Lumpur BIKE ELEMENTZ No. 90, Jalan Rimbunan Raya, Laman Rimbunan, Kepong, Kuala Lumpur BIKE HOUZ 20 Jalan Imbi, Pudu, 55100 Kuala Lumpur BIKE PRO BICYCLES No. 17, Jalan SS23/15, 47400 Petaling Jaya, Selangor Darul Ehsan BIKE QUEST No. 72, Jalan SS2/3, 47300 Petaling Jaya, Selangor Darul Ehsan BIKETECH SUBANG No. 60, Jalan SS 15/4, 47500 Subang Jaya, Selangor Darul Ehsan CHAP KHOON HUAT 24, Jalan MY, 3/2 Taman Sri Gombak, Batu Caves, 68100, Selangor CICLISTA No. 22, Jalan Opera B, U2/B, TTDI Jaya, Section U2, 40150, Shah Alam, Selangor CYCLE LIFE TRADING No, 12 Jalan Bukit Permai Utama 2 Taman Industri Bukit Permai 56100 Kuala Lumpur CYCLEPRO BICYCLE SHOP No. 42, Jalan 1, Taman Paduka, 45000 Kuala Selangor, Selangor CYCLE STUDIOS No. 3, Lorong Datuk Sulaiman, Taman Tun Dr. Ismail, Kuala Lumpur CYCLOMOTION 15G, Jalan Wangsa Delima 2A, Seksyen 5, Wangsa Maju, Kuala Lumpur DAIICHI RYUTSU ENTERPRISE Lot 2112, Jalan 3/1 Bandar Sg Buloh DUE RODA EXTREME 46, Jalan Bola tampar 13/14 Shah Alam EXPRESS PRO BIKE SHOP 46G, Jalan Radin Anum 1, Sri Petaling, Kuala Lumpur FHL SPORTS G-7 Bangunan Perdagangan D6, 801, Jalan Sentul FOLDING BIKE TRADING G10 & G13, Emerald Plaza East, Jalan PJU 8/3, Damansara Perdana, 47820 Petaling Jaya, Selangor GAINWAY BICYCLE SHOP No. 108, 112A, Jalan Zaipin, 3A/KU5, Bandar Bukit Raja, 41050 Klang, Selangor

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GH SPEEDBIKES No. 19, Jalan PJU 5/20A, The Strand Damansara, Pusat Perdagangan Kota Damansara, Kota Damansara PJU 5, 47810 Petaling Jaya GODZILLA CYCLES 12G, Jalan PJU, 5/20 C, The Strand Damansara, Kota Damansara, Petaling Jaya GREEN BIKE SHOP No. 110, Jalan Radin, Anum, Sri Petaling, 57000, Kuala Lumpur GW CYCLE No. 35, Jalan Anggerik Vanilla T31/T, Kota Kemuning, 40460, Shah Alam, Selangor HEAVY TOOLS CYCLE CENTRE No. 29, Jalan SS14/1A,47500 Subang Jaya, Selangor HUAN SCHEN SDN BHD No. 12, Jalan Tiaj, 2/5, Taman Industri Alam Jaya, Bukit Cherakah, 42300, Bandar Puncak Alam, Selangor H2C – HEE HONG CYCLE No. 18, Jalan Nirwana 1, Taman Nirwana, Kampung Pandan Dalam, 68000, Ampang Kuala Lumpur I’M CYCLIST • Waterfront @ ParkCity, Lot GF27, No. 5, Persiaran Residen, Desa Park City, 52200, Kuala Lumpur • No. 3, SS21/37, Damansara Utama, 47000, Petaling Jaya, Selangor Darul Ehsan • No. G-3A, Floor G, Citta Mall, Jalan PJU, 1A, Ara Damansara, Petaling Jaya, 47810, Selangor JAMI BIKE CENTRE Lot 1223, Batu 12 1/2, Jalan Cheras, Kajang JBS BIKE TRADING • 7G, Jalan Wangsa Delima 12, Wangsa Maju JIWA BASIKAL No. 31-G, Jalan Adenium 2G/7, Pusat Perniagaan Adenium, 48300 Bukit Beruntung, Selangor JOO NGAN PROFESSIONAL BIKE CENTRE No. 337-1, 4th Mile Jalan Ampang, Kuala Lumpur JTC BIKE CENTRE • No. G-81, Jalan Prima MY 3, Prima • Sri Gombak, 68100, Gombak, Selangor JW CYCLIST No. 43, Jalan 46A/26, Sri Rampai, Setapak, Kuala Lumpur K & L PARTNER 3257, Jalan 18/37, Taman Sri Serdang, 43300, Seri Kembangan, Selangor K3 CYCLING HAUS S-00-09 Block S, Impian Meridian, Jalan Subang 1, USJ 1 S-00-09 Block S, Impian Meridian, Jalan Subang 1, USJ 1 K PRO CYCLE Lot 427, Bt 12, Jalan Cheras, 43000 Kajang, Selangor KEDAI BASIKAL AM No. 63, Jalan PJS 2C/4, Taman Dato Harun, 46000 Petaling Jaya, Selangor KEDAI BASIKAL HONG SENG HUAT No 15, Jalan Pekan Bangi Lama, 43000 Pekan Bangi Lama, Selangor KEDAI BASIKAL HUP SENG No. 51, Jalan Temenggung 3/9, Bandar Mahkota Cheras, Selangor

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KEDAI BASIKAL SEW LEONG 81, Jalan Besar, 43800, Dengkil, Sepang, Selangor KEDAI BASIKAL SHUN QI No. S-1, Jalan Raya 5, Serdang Jaya, 43300, Sri Kembangan, Selangor KEDAI BASIKAL YAP SOON POW & PARTNERS 125, Jalan Besar, Salak Selatan, Kuala Lumpur, 57100, Kuala Lumpur, WP Kuala Lumpur KEEN TO CYCLE 6,Jalan PJS 8/10, Dataran Mentari Bandar Sunway KEDAI SWEE LEONG No. 81, Jalan Besar, 43800 Dengkil, Selangor KSH BICYCLES No. 5-7, Jalan Kristal AS7/AS, Seksyen 7, Shah Alam, Selangor KSH (TTDI) 28, Jalan Tun Mohd Fuad, TTDI LIAN HENG BICYCLES & ENTERPRISE No.33, Jalan Sultan Alam Shah (Jalan Morib), 42700 Banting, Selangor MEGA BIKE SHOP 32-G, Petaling Utama Avenue, Jalan PJS 1/50, Taman Petaling Utama, 46150 Petaling Jaya, Selangor MENG THAI BICYCLE CENTRE U-1 Jalan PJU 1/15, Dataran Sunway, Kota Damansara, Petaling Jaya MY BICYCLE SHOP Lot G3, BU4, Oasis Complex, Jalan Changkat Bandar Utama, 47800 Petaling Jaya, Selangor MYB BICYCLE SDN BHD 11-1, Jalan Kenari 19A, Bandar Puchong Jaya, 47100 Puchong, Selangor NOBLE PASS SDN BHD (D’RAILLEURS BIKE) No. 8G, Jalan Electron U16/100, Denai Alam, 40160 Shah Alam, Selangor NANS1TARWAY ENTERPRISE No. 32, Jalan Bendahara 1, Taman Bendahara, 45000 Kuala Selangor, Selangor OGEN CYCLE & SPORTS EQUIPMENT 309G Kompleks Diamond, Bangi Business Park, 43650 Bandar Baru Bangi, Selangor OME CYCLE & SPORTS No. 55, Jalan USJ 8/2B, UEP Subang Jaya, 47610, Selangor Darul Ehsan ORBIT CYCLE No. 51, Jalan BP, 8/3, Permai Place, Pusat Bandar Putra Permai, 43300, Seri Kembangan, Selangor PEDAL HARD B-G-10, Jalan PJU 1/43, Aman Suria Damansara, 47301 Petaling Jaya, Selangor PEDALSPOT SDN BHD • No. 9, Jalan SS2/3, 47300 Petaling Jaya • No. 165-G, Jalan Radin Bagus, Sri Petaling PERNIAGAAN KIMBELL JAYA SL 39, Lot 263, Jalan Lebuh Utama Tun Hussien Onn Batu 10 1/2, 43200 Cheras, Selangor PRO RIDE CYCLES CENTRE 70G, Jalan Puteri 2/4, 47100, Puchong, Selangor RODALINK • No. 93, Jalan Mahogani 5/ KS7, Amabang Botanic, 41200 Klang, Selango Darul Ehsan

• No. 56, Jalan Telawi, Bangsar Baru, 59100, Kuala Lumpur • No. 15, Jalan 23/70A, Desa Sri Hartamas, 50480, Kuala Lumpur • No. 22, Jalan Diplomatik, Presint 15, 62050 Putrajaya SEN AIK TRADING 12-1-1, Jalan Setia Prima Q, U13/Q Setia Alam Sek U13, 40170 Shah Alam, Selangor SHUN CHI CYCLE SERVICE No.11, Jalan DU 1/2,Taman Damai Utama, 47180 Puchong, Selangor SIN ENG HUAT No. 109, Jalan Tengku Kelana, 41000 Klang, Selangor SIN MEE TRADING CO No. 4, Jln SS14/1A,47500 Subang Jaya,Petaling Jaya, Selangor SMS BIKE PLUS B-3-11, Block B, TTDI Plaza, Jalan Wan Kadir 3, Tamn Tun Dr. Ismail, 60000, Kuala Lumpur SPV BICYCLES Suite 27, Ground Floor, Wisma Dicor, Jalan SS17/1A, 47500, Subang Jaya, Selangor Darul Ehsan

YONG ADVANCE CYCLES 36, Jalan Sulaiman 1, Taman Putra Sulaiman, 68000, Ampang, Selangor

SPORTS SHOPS ADIDAS MALAYSIA • Suria KLCC, Lot 310-311, Centre Court, Jalan Ampang, 50088 Kuala Lumpur • G-40 & G-43, The Curve, 47800 Petaling Jaya, Selangor • Mid Valley City, Lot T-220 & 221, 3rd Floor, The Gardens Shopping Centre, 59200, Kuala Lumpur • Mid Valley Megamall, Lot G003A, Mid Valley Mega Mall, 59200, Kuala Lumpur • Pavilion Kuala Lumpur, Lot 5.01.01, Level 5, Pavilion Kuala Lumpur, 55100 ATHLETE’S CIRCLE A-17-G, Level G, Block A, Jaya One, 72A Jln Universiti, 46200, Petaling Jaya, Selangor CHAN YOK SEE No. 22 & 23, Jln Welman , 48000 Rawang , Selangor FUNSPORTZ B-G-21, 10 Boulevard, 47400 Petaling Jaya

SYARIKAT WENG HONG No. 2, Jalan Ambar, Taman Kok Lian, Batu 5, Jalan Ipoh, 51200 Kuala Lumpur

GIANT SPORTS ENTERPRISE SDN BHD No. 24, Jln Dato Hamzah, 41000 Klang, Selangor

TAT SENG BICYCLE CENTER • No. 33, Jalan 34/154, Taman Delima, 56000 Cheras, Kuala Lumpur • 6-47-1, Sinaran Satu, No. 14, Persiaran Anggerik Vanilla, Kota Kemuning, Seksyen 31, 40460, Shah Alam, Selangor, Darul Ehsan

INZURINA ENTERPRISE Rk-B-1, Ground Floor, Pusat Akuatik Darul Ehsan, Persiaran Akuatik, Seksyen 13, 40100 Shah Alam, Selangor

TBFS CYCLE F-G Sunway PJ 51A, Jalan SS 9A/19, Sungai Way, 47300, Petaling Jaya, Selangor TEH HUAT BROTHERS TRADING CO. 40-s, Jalan Bidara 2/5, Taman Bidara, 68100 Selayang, Selangor Darul Ehsan. Malaysia THE BASIKAL Banglo C12, Jalan Pongamia, Pintu 5, 43400 UPM Serdang, Selangor Darul Ehsan TRM BIKE SHOP 4-1, Jalan Kristal AR7/ AR, Seksyen 7, 40000 Shah Alam

ITTF SPORTS TRADING Shophouse Jalan Loke Yew a-13a, Menara Uncang Emas,Jalan Loke Yew, Kuala Lumpur55200 KCY SPORTS SDN BHD L-G-02, Jalan PJU 1A/41B Pusat Perdagangan NZX Ara Jaya, 47301 Petaling Jaya , Selangor KEY POWER INTERNATIONAL – 2XU • T-229, 3rd Floor, The Gardens, Mid Valley city, Kuala Lumpur, 59200 • T-034, 3rd Floor, Sungei Wang Plaza, Jalan Bukit Bintang, Kuala Lumpur, 55100 LUCKY SPORTS TRADING 2nd Floor, Kompleks Pertama, Jln Tuanku Abdul Rahman, 50100 Kuala Lumpur, Wilayah Persekutuan

TTC CYCLONE SPECIALIST No. B3-0,Jalan Beringin 3, Plaza Banting Sentral, 42700 Banting, Selangor

MADWAVE (THE CURVE) Lot 104, First Floor, The Curve

UNI BIKE SDN BHD • No. 38, Jln Sulaiman Kajang, 43000 Kajang, Selangor • No. 30, Jln BM 4/1 Seks 4 Bandar Bukit Mahkota, Bangi • No. 48 Jln Pasar Baru, Semenyih • No. E-39-GA, Jln Impian Saujana, 2/D Seks Taman Prima Saujana Kajang

NYLEX Persiaran Selangor Section 15, Shah Alam 40200, Selangor

USJ CYCLES No. 24, Jalan USJ 4/9G, 47600 UEP Subang Jaya, Selangor VELOCIPEDE WORKS No. 20, Jalan PJS 9/2, Bandar Sunway, 46150 Petaling Jaya, Selangor WHEELSMAN CYCLE TRADING No. 17, Jalan Snuker 13/28, Seksyen 13, 40100 Shah Alam, Selangor WMS ADVENTURE • 49 Jalan Wangsa Setia 1 Wangsa Melawati 53300 • 2D-1-6 Jalan Rawang Mutiaria 3, Rawang Mutiara Business Centre 2,48000 Rawang YELLOW STONE SDN BHD No.16 (Ground Floor), Jalan Telawi, Bangsar Baru, 59100 Kuala Lumpur

MY TRIATHLON SHOP (PENANG) Lot 112, 1st Floor, Penang Plaza Burma Road, 10050 Penang

PACIFIC SPORTS SDN BHD No. 41, Jln SS22/23, 47400 PJ, Selangor PLANET SCUBA No 2A, Jalan Telawi 5,Bangsar Baru, 59100, Kuala Lumpur QUICK SPORT 32A-1, Jalan Metro Pudu, Fraser Business Park, Off Jalan Yew, 55100, Kuala Lumpur ROYAL SPORTING HOUSE • F6, First Floor, Bangsar Shopping Centre, 285, Jalan Maarof, Bukit Bandaraya, 59000, Kuala Lumpur • Lot L1-35,36,37, Cheras Leisure Mall, Jalan Manis 2, Taman Segar, Cheras, 56100, Kuala Lumpur • Lot 2, Great Eastern Mall, Level 2, No. 303, Jalan Ampang, 50450, Kuala Lumpur • Fahrenheit88, Lot G21, Ground Floor, 179, Jalan Bukit Bintang, 55100, Kuala Lumpur • F139, First Floor, One Utama

Shopping Centre, No. 1 Lebuh Bandar Utama, Bandar Utama, 47800 Petaling Jaya • L1-45A, Paradigm Mall, No. 1, Jalan SS2/26A, Kelana Jaya, 47301, Petaling Jaya, Selangor • L1-25, Setia City Mall, No. 7, Persiaran Setia Dagang, Bandar Setia Alam, Seksyen U13, 40170, Shah Alam, Selangor • Lot LG 13A-15, Empire Shopping Gallery, Jalan SS16/1, SS16, 47500, Subang Jaya, Selangor Darul Ehsan RUNNING LAB G-29, Ground Floor, Tropicana City Mall, 47400, Petaling Jaya SPEEDO • 1 Utama Shopping Centre, Lot LG 316, Lower Ground Floor • Empire Gallery, Lot UG 21, Upper Ground Floor • Pavilion, Lot 5.01.07, Level 5 • Setia City Mall, L1-26 • The Gardens Mall, Lot T – 228, Level 3 STADIUM • Lot 432, Fourth Floor, Suria KLCC, Kuala Lumpur City Centre, Jalan Ampang, Kuala Lumpur • Lot 5.01.02, Level 5, Pavilion Kuala Lumpur, 168 Jalan Bukit Bintang, Kuala Lumpur STUDIO R • Lot T-018, 3rd Floor, Mid Valley Megamall, Lot 3978, Mukim Kuala Lumpur, Batu 2½ Jalan Klang Lama, 58000, Kuala Lumpur • Lot LG307, Lower Ground Floor, One Utama Shopping Centre, Bandar Utama Damansara, 47800, Petaling Jaya • Lot LG 1.98, Lower Ground, One Sunway Pyramid Shopping Centre, No. 3, Jalan PJS 11/15, Bandar Sunway, 46150 Petaling Jaya S R SPORTS ENTERPRISE Kompleks Pkns Shah Alam 01-176 Persiaran Tasik, 40000 Shah Alam SUN PARADISE (ONE UTAMA) LotS132, 2nd Floor, 1 Utama Shopping Centre SUN PARADISE + DIVE G33, Ground Floor, Fahrenheit 88, KL THE MARATHON SHOP No. 25, Jalan SS23/15, Taman SEA, 47400, Petaling Jaya THE PUMA STORE • The Gardens Mid Valley City Lingkaran Syed Putra Kuala Lumpur, Malaysia 59200 • No.2, Jalan Telawi Satu, Bangsar Baru Kuala Lumpur, Malaysia 59100

V K ENTERPRISE 1-5, 1st floor, Plaza City Complex, Jalan Munshi Abdullah, 50100 Kuala Lumpur, Wilayah Persekutuan WIN SPORT TRADING SDN BHD No. 62,Jalan Seruling 58 Kaw Taman Klang Jaya, 41200 Klang, Selangor

FITNESS CENTERS FITNESS FIRST MALAYSIA LEISURE MALL L2-26/05 Cheras Leisure Mall, Jalan Manis 6, Taman Segar, 56100 Kuala Lumpur FITNESS FIRST MALAYSIA 1 MONT’KIARA (PLATINUM) Lot No L2-17 & L2-18, 1 Mont’ Kiara, No.1 Jalan Kiara, Mont’ Kiara, 50480, Kuala Lumpur FITNESS FIRST MALAYSIA AVENUE K Lot No: L2-L28-32, Level 2 Avenue K, No: 156, Jalan Ampang, 50450 Kuala Lumpur FITNESS FIRST MALAYSIA MENARA MANULIFE Ground Floor, Menara Manulife, No. 6 Jalan Gelenggang, Damansara Heights, 50490 Kuala Lumpur FITNESS FIRST MALAYSIA MENARA MBF Level G & 1, Menara MBF, No. 22 Jalan Sultan Ismail, 50250 Kuala Lumpur FITNESS FIRST MALAYSIA KLANG BUKIT TINGGI (PLATINUM) Lot S12, AEON Bukit Tinggi Shopping Center, No. 1, Jalan Persiaran Batu Nilam 1/KS6, Bandar Bukit Tinggi 2, 41200 Klang FITNESS FIRST MALAYSIA MENARA AXIS Concourse Level, Menara Axis, No. 2 Jalan 51A/223, 46100 Petaling Jaya FITNESS FIRST MALAYSIA PARADIGM MALL Lot GB 03, Level G, Paradigm Mall, No 1, Jalan SS7/ 26A, Kelana Jaya, 47301 Petaling Jaya FITNESS FIRST MALAYSIA THE CURVE (PLATINUM) G70 Ground Floor, The Curve, No.6 Jalan PJU 7/3, Mutiara Damansara, 47800 Petaling Jaya FITNESS FIRST MALAYSIA IOI MALL Lot G19B, Ground Floor, IOI Mall, Batu 9, Jalan Puchong, Bandar Puchong Jaya, 47100 Puchong

THULE SHOW ROOM P2, Ikano Power Centre

FITNESS FIRST MALAYSIA SETIA CITY MALL L1-MM04, Setia City Mll, No. 7, Persiaran Setia Dagang, Bandar Setia Alam, Seksyen U13, 40170 Shah Alam

TOPPER SPORT AMPANG 205 & 206 1st Floor, Ampang Park Shopping Complex 50450 Kuala Lumpur ,Wilayah Persekutuan, Malaysia

FITNESS FIRST MALAYSIA EMPIRE SUBANG (PLATINUM) Unit B-08-01 Level 8 SOHO, Empire Subang, Jalan SS16/1, 47500 Subang Jaya

UFL BANGSAR Shophouse Jalan Telawi 5 Ground Floor, Jalan Telawi 5, Kuala Lumpur 59100

FITNESS FIRST MALAYSIA MENARA SUMMIT Lot S2.140A, Level 2, The Summit USJ, Persiaran Kewajipan, USJ 1, 47600 UEP Subang Jaya

UFL OUTDOORS (BANGSAR) No. 26, Ground Floor, Jalan Telawi 5, Bangsar Baru, 59100, Kuala Lumpur UFL OUTDOORS (MELAKA) 2nd Floor, AEON Bandaraya Melaka Shopping Centre, Jalan Legenda, Taman 1-Legenda, 75400 Melaka URBAN ADVENTURE 3rd Floor, Mid Valley Megamall, Lingkaran Syed Putra, 59200 Kuala Lumpur

LIFESTYLE CLUBS 3K SPORTS COMPLEX Jalan SS13/1, Persiaran Kewajipan 47500 Subang Jaya, Selangor KELANA JAYA MUNICIPAL POOL MPPJ Sports Complex,Jalan Stadium SS7/15,47301 Petaling Jaya

AUTHORISED DEALERS BUKIT BERUNTUNG JIWA BICYCLE 012 3045668 • SG. LONG CNC CYCLE TRADING 012 6593739 • KAJANG BICYCLE SATU MALAYSIA (ONLINE) 012 9312630 GOMBAK J.T.C. BIKE CENTER 012 5153653 • GOMBAK SYARIKAT RN SAMY 03 61862653 • PENANG AMJ CYCLE STATION 019 5740006 NEGERI SEMBILAN SENAWANG BIKE HOUSE 012 3458000 • TERENGGANU KEMAMAN KEMAMAN PRO CYCLE CENTER 09 9161656 • KELANTAN WAN CYCLE 013 9212900 PERAK TELUK INTAN J.T.C BIKE CENTER 012 4815740 • IPOH, PERAK LEVELO 016 5962255 • KAJANG SELANGOR DAMIENA TRADING 018 5748894 AYER KEROH, MELAKA CYCLO STATION 016 2273565 • PAHANG KUANTAN MOUNTAIN BIKE CENTRE 012 9522488 • SHAH ALAM CYFORA WORX 013 3016800 / 019 3638878

INTERESTED TO BE AN AUTHORISED DEALER IS WELCOME