Swim Bike Run Malaysia 1st Anniversary Issue

SwimBikeRunMY

WITH AR FEATURE INSTRUCTIONS ON PAGE 1

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CONTENT! MORE OR

RACTIVE EDITION IE NTE F

MAKE THE MOST OF

P P 1 8 3 4 7/ 1 2 / 2 0 1 3 (0 3 3 7 2 0)

ANNIVERSARY ISSUE

BE THE BEST TRIATHLETE

EVER!

LIFE ON THE FAST LANE

THE OFFSEASON GET BETTER,

FASTER: LAY OFF THE BOOZE NOW!

IRONMAN MALAYSIA SPECIAL COVERAGE

SUPER SUPER CYCLIST CYCLIST DHIA DHIA DANIAL DANIAL TALKS TALKS ABOUT ABOUT HIS HIS LOVE LOVE FOR FOR BIANCHI BIANCHI

PLUS

EXPERT ADVICE • GEAR GUIDE • MORE POWER STRAIGHT FROM THE HIP!

INSIDE:

SEE OU R PAGES COME TO LIFE!

02 GEAR GUIDE

editorial team

04 EXPERT ADVICE

RICHARD TANG

05 NUTRITION & DIET

MIKKE GALLARDO

06 STRENGTH &

SARAH MORAN

CONDITIONING

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

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

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 , inter ac tive editions

AL FADZRIQ RAIZA CABUGWANG

10 PROFILE

SEAN SIM SAUL ANTHONY SIBAYAN

11 FEATURE

JING LEJANO

12 RACE RECAP

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

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SwimBikeRunMY

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

I

ronman Malaysia is done and dusted. Kudos to those who completed the race. No doubt, fast finishers were the strong and fit athletes. Those who were involved in accidents before and during the race, those who were sick, those who experienced painful cramps but didn’t give up and completed the race were the most admirable. After all, completing the Iron distance race at all costs is the true spirit of an Ironman.

Most athletes only focused on training and performing well on race day. But actually, the recovery phase is as important as the training phase.

If we don’t recover well today, we won’t be able to push the body on the following training days. That’s the training life cycle.

There are many ways to speed up the recovery process. Dynamic rest (exercise with low intensity) is always better than static rest (being sedentary).

Continue to move to disperse muscles soreness.

Stretching is important too. Eat healthy food with a 3:1 ratio of carbs and protein, and drink a lot of water.

Ice bath and compression apparels can reduce DOMS for less muscle swelling and soreness.

Recover well today for a better tomorrow.

ALL CONTENTS COPYRIGHT 2014, RESERVED FOR New Leaf Targeted Media Solutions SDN BHD 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. The views and opinions expressed in this magazine are not necessarily those of New Leaf Targeted Media Solutions SDN BHD.

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.

01

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.

SBR AR ICON

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

PHOTOS FROM SHUT TERSTOCK .COM.

LYCIA WONG

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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It will help decrease muscle + + + + + + + + + + + + + + + + + + + + +8 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + and + +joint + + + + + + pain, and increase circulation and flexibility. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Price + + +available + + + upon + + request + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Key + +Power + + Malaysia + + + + + + + + + + + + + + + + + 012-6990072 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 08 + +RUDY + +PROJECT + + + IMPACTX + + + +2 + + + + + + + + + + With cutting edge photochromic and polarized + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + technology, + + + + +the+Rudy + +Project + + +ImpactX + + +2 is+the + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + most + + advanced + + + +technological + + + + +solution + + +in +the+ + + + + + field of vision protection. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Price + + +available + + + upon + + request. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Rudy + + Project + + + Malaysia + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + http://www.rudyproject.my + + + + + + + + + + + + + + + + + + + + + 03-79317662 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +09+SKECHERS + + + +GOWALK + + + 2+ + + + + + + + + + + + Inspired by the comfort that a yoga mat + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + provides, + + + +this + amazing + + + pair + +features + + +Yoga + +Mat + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Technology + + + + +with + high-rebound + + + + + cushioning. + + + + + + + + + + Price: RM 239 + + + + + + + +9 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Skechers + + + +Malaysia + + + Sdn + +Bhd + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 03-92826588 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 10 + WOMEN + + + +SKECHERS + + + +GORUN + + 3+ + + + + + + + + + + + + + + + + + + + + + + + + + + 10 + + + + + + + + + + + + + + + + + + + + + The + +next + +generation + + + +of transitional + + + + +running + + + + + + + + shoes, Skechers Gorun 3 is designed for + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + speed + + +with + innovative + + + + performance + + + + +features + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + that + + promote + + + midfoot + + + strike. + + It+ simulates + + + +a + + + + + + barefoot running experience while offering + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + cushioning + + + + and + +impact + + protection. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Price: + + +RM+ 369 + + + + + + + + + + + + + + + + + Skechers Malaysia Sdn Bhd + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 03-92826588 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 11 GOPRO HERO4 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Its + +features + + +include + + a+1080p120 + + + video, + + 12MP + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + photos + + + up+ to+30+frames + + +per+second, + + +built-in + + + + + + + + WiFi and Bluetooth. GoPro Hero4 is the most 11 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + advanced + + + +GoPro + + ever. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Price + + +available + + + upon + + request + + + + + + + + + + + + + FunSportz + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 03-77338939 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +12 + + + + + + + + + + + + + + + + 12 + NIPGUARD + + + + + + + + + + + + + + + + + + + + This patented solution prevents nipple + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + chafing + + + and + +abrasion + + +without + + +the+need + +for+ + + + + + + reapplication during a workout.

It also + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + won’t + + + + + + + + stain shirts. It is a safe, medical adhesive which + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + is + applied + + +directly + + +to the + +base + of + the + +nipple. + + + + + + + + Price available upon request + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Quick Sport + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 03-92247330 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + S W I M B I K E R U N M A L AY S I A | www.swimbikerunmag.my 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

STEP IT UP!

ON AVERAGE, AN IRON DISTANCE TRIATHLETE WILL TAKE ONE MONTH OFF BEFORE HE STARTS WITH STRUCTURE TRAINING AGAIN.

Set aside your triathlon dilemma as these experts will help you figure things out.

HOW OFTEN SHOULD I JOIN A TRIATHLON RACE? It depends on the athlete’s fitness level, experience, and number of years racing. Short races like sprints or Olympic distance triathlons require lesser training time and athletes can recover within a week after the race. Iron distance triathlon is a different ball game. You are pushing physically and mentally to reach your goals and that can be energy draining. On average, an Iron distance triathlete will take one month off before he starts with structure training again. Preparing for an Iron distance race will take another three to six months. This means a reasonably fit triathlete can race two or even three Iron distance races a year as long as he enjoys the training. He’ll need the support of his family, his work colleagues, and his bank account too.

—richard tang, sbrmy community editor WHAT ARE THE DO’S AND DON’TS AFTER A RACE? As you train in the lead up to the big race, your brain releases two powerful chemicals, serotonin and norepinephrine. Your brain becomes accustomed to increased levels of these neurotransmitters when you train frequently and consistently.

Depression is caused by low levels of serotonin and norepinephrine. When you take a break from training or racing, your brain will stop receiving these chemicals. This causes a depression-like state.

In addition, our bodies produce neurotransmitters called endorphins when we exercise. That euphoric feeling you get when you exercise is created by these feel-good chemicals. When you stop training, your brain no longer receives these feel-good chemicals either.

If this is how they body responds to the culmination of a training period or after racing, what should we do? Here are some do’s and don’ts: ➜ Don’t go for fatty foods. The chemicals found in fatty foods will only serve to increase your feeling of depression. ➜ Do celebrate with a beer but don’t drink too much alchohol or too often. As in fatty foods, the chemicals in alcohol may improve your mood for the moment, but will make the depression worse in the long run. ➜ Do exercise regularly. Take note: do exercise; don’t train. Help your brain get the neurochemicals it’s used to by exercising. Your body needs a break, so focus on easy activities and do them lightly. ➜ Do reflect on and celebrate your accomplishments. This will help improve your mood, and remind you why you train so hard in the first place. ➜ Do catch up on time with family and friends.

Engaging with other people can help release similar neurochemicals that can help replace the ones you’re missing out on by not exercising as much­.

—paul jones, f4l triathlon coach

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

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Runners are advised to follow a certain schedule as they approach a big race: long- and short-run days, cross-training and recovery days, and extra emphasis on stretching and nutrition.

For shorter categories like 5k, 10k, and even 21k, a quicker tempo is the main goal. Cardiovascularwise, you are ready. But the question is, can you do something to shave precious seconds off your personal best?

The key is in improving explosiveness. Think about it. If you maintain a fixed number of steps per minute, increasing your stride length will make you cover more distance in the same amount of time. The two body parts that you need to work on are the knee extensors and the ankle plantar-flexors (the muscle that makes your foot and toes point down). Stronger quadriceps make you reach and stretch just a little bit further before your front foot hits the ground.

Powerful calves allow you to propel your body more forcefully as you push off. So spend more time in the gym. Work with free weights and suspension cables. Focus on high repetitions with emphasis on quick and intense bursts.

Dr. Edgar Michael Eufemio is president of the Philippine Orthopedic Society for Sports Medicine. He is also the vice president of the ASEAN Society for Sports Medicine and Arthroscopy.

PHOTOS FROM SHUT TERSTOCK .CO. M A RTIN GOOD / SHUT TERSTOCK .COM

BY DR. GAR EUFEMIO

NUTRITION & DIET

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

HOW TO AVOID A

Han gover With the holiday season upon us, you will likely be going to one get-together after another, drinking a good amount of alcohol along the way. While alcohol contributes to a celebration’s general sense of merriment, it may result in an unfortunate episode of hangover the next day.

How to avoid one? Here are some tips:

ALCOHOL INTAKE AFTER A BIG RACE SUPPRESSES THE CONSTRUCTIVE METABOLIC RESPONSE OF SKELETAL MUSCLE WHICH MAY NOT ONLY IMPAIR RECOVERY, BUT ADAPTATION TO TRAINING AS WELL.

LAY OFF THE BOOZE

✔Drink water!

Dehydration is one of the main causes of a hangover.

PHOTOS FROM SHUT TERSTOC.COM A ND FREEIM AGES.COM

DRINKING ALCOHOL MAY HELP YOU RELAX, BUT IT WON’T HELP YOU RECOVER ANY SOONER BY SAUL ANTHONY SIBAYAN Many techniques have been suggested in order to achieve fast and proper recovery. One of these is to ingest food and fluids within 30 minutes after exercise.

You must be careful, however, about the type of food and fluid you take.

While it would be nice to celebrate a win right after the event, drinking alcohol can affect muscles in the cellular level.

A recent study published at PLOS One, a peerreviewed open journal,

found that the effect of alcohol ingestion goes down to the myofibrillar level.

Myofibril is the basic unit of the muscle that contains proteins and thin (actin) and thick (myosin) filaments.

These filaments slide against each other producing the muscular contractions responsible for movement.

In the study, eight physically active males completed three trials which consisted of resistance exercise, continuous exercise, and high intensity interval cycling. The subjects consumed either a 500ml whey protein shake, alcohol with protein, or alcohol with carbohydrates right

after and four hours after exercise. They also consumed a carbohydraterich meal two hours after exercise. Muscle biopsies were taken two and eight hours after exercise.

Results showed that there is a reduction of myofibrillar protein synthesis on those who ingested alcohol-protein and alcohol-carbohydrate beverages as compared to those who took the whey protein shake. The researchers concluded that alcohol intake suppresses the constructive metabolic response of skeletal muscle which may not only impair recovery, but adaptation to training as well.

✔Pace yourself.

Have at least a glass of water for each serving of alcohol.

your time. ✔Take

This gives your body more time to absorb and metabolize the alcohol, decreasing its effects on your brain and other tissues.

your limits. ✔Know ✔Steer clear

of people who give you hard time when you don’t drink as much as they do.

drink and drive. ✔Never

WHILE IT WOULD BE NICE TO CELEBRATE A WIN RIGHT AFTER THE EVENT, DRINKING ALCOHOL CAN AFFECT MUSCLES IN THE CELLULAR LEVEL.

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

WORK THE HIP!

HERE’S AN AWESOME MOVE TO MOBILIZE YOUR HIP FOR MORE POWER AND STRENGTH BY SAUL ANTHONY SIBAYAN The muscles in front of your hip are responsible for bringing your legs towards your body. This is called the hip flexion.

These muscles can easily become tight because of everyday activities like sitting for long periods of time or biking. If your core is not stable, it could also lead to the tightening

of the psoas muscle, which can, in turn, lead to lower back pain. These may be why you’re having a hard time performing the squat exercise with good form.

Avoid tightening of these muscles by mobilizing your hips for more strength and power through the half-kneel flexor stretch.

HERE’S HOW TO DO IT: STEP 1 Place something soft (like a pillow, folded mat, or an airex pad) on the ground. Put your right knee on the ground under your hip. Make sure your right foot is bent with your toes relaxed on the ground. Put your left foot in front of you with your left leg bent around 90 degrees and your foot flat on the floor. Inhale.

N

O DE

E WHOLE P TH

O WATCH ET T AG

EXERCISE V I HE

STEP 2 Keep your chest out. Slightly press your right knee to the ground and simultaneously raise your arms over your head while slowly bringing your hips forward. Always maintain an upright posture. Exhale and hold the stretch for one to two seconds.

SC

A

NOTE: You should feel the stretch at the front of your hip and upper thigh. Do this for 5 to 10 repetitions. Do the same for your other leg.

STAY IN GOOD FORM HERE’S HOW:

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

Tighten your core. Squeeze the gluteal muscles of the leg with your knee on the ground while slightly leaning forward.

Maintain this posture by shifting your entire body slightly forward.

Avoid unnecessary arching of your lower back.

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ARE YOU OVERDOING IT?

Are you spreading yourself too thin in terms of training? Watch out for these signs! › Unexplained and persistently poor performance › Prolonged recovery from usual training sessions or competitions › Disturbed mood states characterized by fatigue, apathy, irritability, depression, and loss of motivation › Elevated resting heart rate › Increased vulnerability to upper respiratory tract infections › Gastrointestinal disturbances › Sleep difficulties › Persistent feeling of soreness and stiffness › Loss of appetite, weight loss, and inability to maintain proper body weight for competition › Development of overuse injuries

ARE YOU FEELING ANY OF THESE?

If you have a pre-existing medical condition, suffering from environmental stress and psychological pressure, and not eating properly, then it will only increase your risk of developing the overtraining syndrome. An imbalance between training and recovery leads to this condition. Always remember to train smart!

TAKE A BREAK WITHOUT RESTING ON YOUR LAURELS

T

aking a break during the off-season is perfectly fine as it gives your mind and body a muchneeded reprieve. It’s also the perfect time to focus on certain aspects of the sport that you may have overlooked during the race season. Here are some of them:

Take a physical and mental break

Allow your body to recover and your mind to de-stress. You can still do some running, swimming, or biking, but keep it fun and unstructured.

Chill out. Do something totally different. Take this opportunity to just stop. Stop, have a break, and make the most of it!

Concentrate on technique

Once you start training, keep it easy. Focus on enhancing your techniques. Get your swim coach to film your stroke. Concentrate on pedalling circles while on the bike. If your bike is uncomfortable, then this is the best time to get a new one or ask your coach to look at your riding position. You’ll have

B Y PA U L J O N E S

the time to adjust to any changes.

Do some running drills to improve turnover and minimize the time your foot is on the ground.

specific time to train and focus on the things you need to work on.

Your coaches will enable you to get the most out of the camp.

Don’t be the club ride champion in February

Work on your weakness

I have no idea where I heard this quote but I like it. Every time someone tells me about a great set of repeats or some crazy ride done at an incredible pace during the off-season, I use this quote. The likelihood that this athlete can maintain this sort of effort throughout the year is not very good. Training takes effort, it causes pain and it wears on you. Save that energy for when it counts later in the season. Being fit in January doesn’t mean that you will be that much fitter by summer.

The more likely scenario is low performance or injury during the summer due to overtraining and getting mentally drained from all the high intensity workout.

Join the F4L Training Camp

This will help you keep motivated when the weather is not so good.

The F4L Triathlon Coaching Camp is also an opportunity to have some

If swimming is your weak sport, then focus on technique improvements, rather than clocking up 3,000 meters five times a week. If you swim 15,000 meters a week with a bad technique, then you’re only cementing that bad technique into your muscle memory, making it much harder to fix.

If running is your weakness, focus on your technique and do some drills. Opt for a half marathon as a full one for inexperienced runners is very difficult. It can take you a month to recover, draining the energy you need for the triathlon racing season.

If the bike is your weakness, it’s either you lack experience or your bike doesn’t fit right. Get a good fit at your local bike shop or ask a qualified coach to take a look at your riding position. You can either get on your turbo trainer or go outside, if the weather permits.

Get a consistent amount of aerobic

riding during the off-season.

Getting on a turbo trainer can be entertaining with constructive sessions, especially for runners and swimmers. Make that commitment and you will be glad you did when triathlon season comes around.

Engage in strength and conditioning training

As triathletes, we like to think of ourselves as very fit individuals.

We run, bike, swim. We do it all!

Still, we find ourselves getting sore when we play tennis or do yard work, especially as we get older. Strength training will help us fortify muscles that we don’t generally use in triathlon. It’s advisable to do strength training all-year round. If you can’t find the time, then take advantage of the off-season to get back to your strengthening program. It will improve your power, and help with injury prevention. Work with body weights and a gym ball. All of my athletes go through a strength and conditioning program during the off-season.

What you do now will pay off in the 2015 season. Enjoy!

If runn in g is your weakness , focu s on your technique an d do some dril ls . Opt for a half marathon as a fu ll one for inexperienc ed runners is generally very diffic ult.

Paul Jones is an F4L Triathlon Coach from Australia.

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07

LIFE ON THE FAST LANE SUPER CYCLIST DHIA DANIAL TALKS ABOUT HIS LOVE FOR BIANCHI!

INTERVIEW BY AL FADZRIQ • PHOTOS BY KARUNA ANG Following his father’s footsteps, Dhia Danial Mohd Khairi took the pedal to become one of the most exciting cyclists in Malaysia today. Here, the 18-year-old talks about his life on the fast lane.

How many hours do you train every day?

Why did you get into cycling? What’s your primary motivation?

What is your favorite Bianchi Bike?

What is your most memorable race?

“

AD THE FREE INTE NLO

Broga Mountain Bike Trail This is a 26km trail located in Selangor, Malaysia. It’s a hilly and dangerous trail perfect for adrenalineseeking riders.

MTB: Kemensah, Hulu Langat Located in one of the busiest cities in Malaysia, Kemensah, Hulu Langat provides adventurous trails amidst picturesque settings.

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DOW

TREKKING:

KES

”

TIVE EDITION TO RAC

MORE BIANCHI BI SEE

I train for about 4 to 5 hours in the morning and I add another 2 hours of training at night for a total of 7 hours a day.

The most memorable race for me is when I won second for Scratch Race, third for PLN Track Race, Cheras and in 2012, I won third place for team category in Road Race Sukma Games (Sukan Malaysia).

My favorite Bianchi bike is the Oltre XR. It is different from the others in terms of its performance in climbing, sprinting, and on the flat road.

It is stiffer, tougher, and its geometry makes it light in weight and easier to carry around.

How has cycling changed your life?

Cycling has changed my life tremendously. It is like my dream come true. Before I started cycling, I was nothing.

But now I can say that I am pretty well-known especially in the cycling world. The best part of it is the exposure that I get from cycling all around Malaysia.

ROAD:

GCE (Guthrie Corridor Expressway) Highway Connecting Shah Alam to Rawang, the length of GCE is approximately 25km. With smooth access from Shah Alam to the northern states, riders will enjoy passing through the many oil palm estates along the highway.

CITY: Putrajaya Considered as one of the most structurally beautiful places in Malaysia, Putrajaya offers a city ride unlike any other.

Feast your eyes on stunning buildings and artificial lakes.

MTB:

Bukit Langsat, Negeri Sembilan Bukit Langsat is a hill located in Negeri Sembilan. Its hilly route will give riders the adrenaline rush that they need.

It is considered as the most challenging trail in Malaysia.

MAKEUP BY HOOI POOI YEE

I’ve been cycling for about five years now, and it’s because of my father. He was an ex-cyclist for Malaysia and he motivates me to move forward and push myself for my own good. My main motivation is basically my father, ex-Malaysian cyclist Mohd Khairi B. Kutupdin, and my Majlis Sukan Negara (MSN) coaches.

I train for about 4 to 5 hours in the morning and I add another 2 hours of training at night for a total of 7 hours a day.

The Oltre XR2 can be considered as the perfect frame.

It is light in weight, aerodynamic.

YB. Khairy Jamaluddin, Minister of Youth and Sports Malaysia is just one of the many people who trust the Bianchi brand.

BIANCHI DEALER LIST OFFICIAL SOLE DISTRIBUTOR

n K PRO CYCLE Pt No 72426, Kampung Sungai Balak, Km 20, Jalan Cheras, 43000 Kajang Selangor TEL/FAX: 03 8733 8501 HP: 016 621 8501 EMAIL: cyclebyfoot@yahoo.com FACEBOOK: Bianchi Club Kl BIANCHI BOUTIQUE

n CYFORA WORX No 14, Jalan Opera Lu2/L, Ttdi Jaya 40150 Shah Alam, Selangor HP: 013 301 6800/ 019 363 8878 EMAIL: cyforaworx@gmail.com

THE NEW WINNERS

AUTHORISED DEALERS

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MOHD KHAIRI B. KUTUPDIN SHARES THE SECRET BEHIND THE SUCCESS OF BIANCHI MALAYSIA Mohd Khairi B. Kutupdin, the owner of Bianchi Malaysia, is proud to introduce the 2015 Bianchi Bike Collection. Here, he shares with us some of the exciting features that the new collection offers.

Tell us about the 2015 Bianchi Bike Collection.

For the 2015 Bianchi Bike Collection, we introduce newly improved, highend model bicycles.

Your hero model for 2015 is the Oltre XR2-TB. What makes it a cut above the rest?

The Oltre XR2 can be considered as the perfect frame.

It is light in weight, aerodynamic. It is a carbon tubular bicycle. It uses the carbon that NASA usually uses.

When will it be available in Malaysia?

The bike will be available in Malaysia this January 2015. Actually, there are not a lot of differences between the 2014 and the 2015 Oltre XR in terms of performance as it is the best among the rest.

However, Bianchi did make some changes in terms of the color of the bike in order to beautify it. It makes it more appealing and modern.

Where will it be available?

In the Klang Valley area, we have Cyfora Worx, which is the only Bianchi’s boutique in Malaysia.

We also have dealers such as Jiwa Basikal. You can also be sure that the 2015 Bianchi Collection will be available at our main hub here in Kajang.

Bianchi is one of the most popular bike brands in Malaysia. What makes Bianchi different?

From my past experience as a cyclist, the perfect geometry of the bike is pivotal. The reason why I chose to distribute Bianchi is because it has a proven track record for almost 130 years now. Its bikes are well-controlled in terms of production and specification in order to make sure that they are always of high quality.

n KAJANG BICYCLE SATU MALAYSIA HP: 012 931 2630

Bianchi is a well-established brand in Malaysia. Because of the branding that they have here, people choose Bianchi. It comes from Italy, a place known for its high quality stuff.

Customers choose Bianchi because of these two factors: branding and Italian-made.

What tips can you give consumers who are shopping for bikes?

This is simple: they need to look at the frame and choose the best frame for their bike. Bianchi promises the best of them all.

What is Bianchi’s commitment to its customers?

We take into account not just the quality of our products, but also our relationship with our customers. This is one of the many reasons why we decided to have monthly activities for our customers. This is to ensure that the relationship that we have with our customers not just ends once they’ve bought our products.

Bianchi also has a wide range of products for the female market.

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n KAJANG/ BANGI DAMIENA TRADING HP: 018 574 8694 n CYBERJAYA GO! CYBERJAYA CYCLING & HOBBYSTORE HP: 03 8322 2808 n DENGKIL/SEPANG SEW LEONG BICYCLE SHOP HP: 016 232 5247 n GOMBAK JTC BIKE CENTRE HP: 012 515 3653 n MELAWATI CYCLEISM HP: 019 369 7860/ 03 4161 1230 n BATU CAVES SYKT RN SAMY HP: 03 6186 2653 n KLANG SEW LEONG CYCLE HP: 012 280 7811 n PENANG BALIK PULAU AMJ CYCLE STATION HP: 019 574 0006 n BUKIT MERTAJAM POWERBIKE HP: 017 418 0236 n N.SEMBILAN SENAWANG BIKE HAUSE HP: 012 345 5800/ 019 233 3645 n MELAKA AYER KEROH CYCLO STATION HP: 016 227 356 n PERAK TELUK INTAN JTC BIKE CENTRE HP: 012 481 5740/ 05 622 9740 n IPOH LEVELO HP: 016 586 2255 n PERAK KEDAI BASIKAL MANJUNG HP: 018 988 1978 n PAHANG KUANTAN MOUNTAIN BIKE CENTRE HP: 012 952 2488/ 09 514 4788 n TERENGGANU KEMAMAN PRO CYCLE CENTRE HP: 019 916 1656 n JOHOR PASIR GUDANG JOELENEY ENTERPRISE HP: 016 725 8567 n BRUNEI CYCLE ATMARK ENTERPRISE HP: +673 711 6789 n B RUNEI AWANG TUM TUM HP: +673 899 3659

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PROFILE

AS “AS AS AAA FIRST-TIMER FIRST-TIMER FIRST-TIMER TO TO TO ATTEMPT ATTEMPT ATTEMPT AAA FULL FULL FULL DISTANCE DISTANCE DISTANCE IRONMAN, IRONMAN, IRONMAN, I IKNEW IT IKNEW IT KNEW IT WOULD WOULD WOULD PROBABLY PROBABLY PROBABLY BE BE BE BEST BEST BEST TO TO TO JUST JUST JUST SET SET SET MY MY MY SIGHTS SIGHTS SIGHTS ON ON ON THE THE THE FINISH FINISH FINISH LINE LINE LINE AND AND AND LET LET LET THE THE THE TIME TIME TIME TAKE TAKE TAKE CARE CARE CARE OF OFOF ITSELF. ITSELF. ITSELF. “

THE IRONMAN EXPERIENCE

Last September, Choo Wooi Sing won a free slot to Ironman Malaysia through a contest sponsored by Swim Bike Run Malaysia.

Here, he talks about how he survived his first full Ironman race.

What were your expectations?

How was your experience?

When I first met Ironman Richard Tang at the Penang Urban Triathlon in mid-June, he advised about how we could estimate the Ironman finishing time from Half Ironman timing. From my previous Putrajaya 70.3 result, I should be able to finish in 13 to 14 hours. But as a first-timer to attempt a full distance Ironman, I knew it would probably be best to just set my sights on the finish line and let the time take care of itself.

I tried to be as comfortable as possible to survive my first long course open water swim. It was a great swim. The sea was calm. Everything went smoothly. The transition to the bike is the most important part as it took almost half of my total race time. My initial plan was to ride within my abilities for the 180km, but I became overexcited when I jumped on my bike.

Before I could finish the first 90km, my 10

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quads had started screaming. I knew I had to slow down for the rest of the ride to save my legs so that I could run near what I am able to do in a marathon. I started the run easy and focused on my body condition so that I could finish with a smile.

After each hard training session, our muscle needs to relax by doing immediate stretching and deep muscle massage.

Without relaxing our body, we will not able to take up the training volume. This may eventually lead to overtraining injury.

What was your training regimen like? How many hours did you spend on training and recovery?

What’s next for you after Ironman Malaysia? What are your plans for next year?

From May to September, I clocked an average of 17 hours on a weekly basis.

Breaking it into weekly average mileage, the swim is around 6km, bike 145km, and run 30km. My training basically relied on aerobic endurance of physical fitness, and “coordination, balance, speed” training to stack up fitness level on a step by step basis. On the recovery side, every day I had enough resting time and at least one total off day a week.

I felt so much lacking in IM Malaysia when [I was] pushed to another level of fitness.

Definitely, my swimming skills, biking ability, running dynamics, and muscle strength need to be trained to make myself a better triathlete. Next year, I will focus on self improvement. I maybe back to Putrajaya 70.3 and Langkawi to gauge myself for any improvements on my fitness level. I am also looking forward to any opportunity to gain overseas race experience in the near future.

What steps did you take to prevent injury?

In addition to training, we need to “listen to the voice of our body” or “feel our body’s feedback.” The weekly rest day may be extended to more days if needed.

What are your tips for first-timers?

Keep on training and resting. Stay dedicated. Nothing is going to happen overnight. On race day, believe in all your training clocked.

PHOTO COURTES Y OF CHOO WOOI SING

CHOO WOOI SING SHARES HIS WINNING STRATEGY

HAVE A STRAVA!

FIND OUT WHY THIS GPS RUNNING AND CYCLING APP HAS BECOME A MUST-HAVE AMONG ENTHUSIASTIC ATHLETES BY ARLAND MACASIEB “Uh oh. Victor Espiritu just stole your KOM.” If you are a regular on Strava, then receiving messages like this is all too common.

Developed in the United States, Strava is a running and cycling app that uses GPS and divides bike rides and runs into “segments.” Hill segments are usually contested, and the fastest athlete up the hill is deemed “KOM” or “QOM” refers to King of the Mountain or Queen of the Mountain, as the case maybe.

Athletes have come to love Strava for a number of reasons:

Arland Macasieb is a professional triathlete, MA exercise physiologist, 3x Philippine National Triathlon champion, 2x South East Asian Games medalist, Philippie Ironman record holder, Philippine Hour record holder, and CEO of Filipino American Triathlon Club.

n STRAVA WORKS AS A GPS FOR BIKERS using smart phones to track their ride. Strava has a record of everyone who has ever ridden or ran a route with a GPS. Because of its large database, Strava can estimate your power output for a particular segment.

Note: For rides more than two hours, where the phone’s battery life becomes an issue, most riders use a GPS-enabled cycling

computer or triathlon watch to record their rides then upload to Strava afterwards. n STRAVA RECORDS EVERYTHING, from your performance on flat roads and well-trodden courses to running events. With Strava, you can compare yourself to everyone who has ever ridden that same course or segment.

You can also keep track of races you have done in the past, so you can “compare yourself to yourself”. You can also use it to track your personal best times. n STRAVA HAS CLUBS SO YOU CAN COMPARE YOUR EFFORTS to that of your teammates and friends.

Instead of comparing yourself to the pros, you can have bragging rights among your buddies. n STRAVA GIVES OUT MONTHLY CHALLENGES like ride 300 kilometers or climb 10,000 feet in one week. If you

complete the challenges, you are eligible to purchase bike jerseys to commemorate your accomplishment.

Overall, Strava is a fun app that can be used as a training tool too. It’s like Facebook for athletes where you can give a friend a thumbs up for a particularly good workout. Indeed, when Lance Armstrong went in hiding during his drug scandal, he was still in Strava under the alias Juan Pelota.

In fact, many professional cyclists and triathletes post their workouts on Strava. It’s pretty cool to see how fast these guys are day to day.

Don’t be too enthusiastic though.

Don’t go chasing KOMs or trying to reclaim lost KOMs. Some riders have gotten into accidents as they chased after KOMs. Incidences of Strava-doping, where athletes use remote control cars, motorcycles, or cars to claim KOMs, have also been reported. Have fun with the app, but save your best efforts for the actual race!

PHOTOS FROM W W W.C Y KEL STA RT.DK , LIGHTENMENT.COM , W W W.WIGGLE.CO.UK

STYLISHLY SMART Stay on track of your training goals while looking absolutely stylish with the new Vivosmart by Garmin. Comfortably sleek and lightweight, Vivosmart allows you to stay connected 24/7, even while you’re in the midst of an intense training session.

With a seven-day battery life, Vivosmart features vibration alerts for calls, text messages, reminders, and emails. Its band’s surface remains discreet, however, as it has a hidden OLED display which only comes to life to show incoming notifications. Tap the screen twice to display pages showing date and time, steps taken, distance ran, and calories consumed, among others.

Wear it all day every day, and stay focused on your health goals.

FOR MORE INFORMATION, GO TO www.garmin.com/intosports www.garmin.blogs.com www.aeco.com.my www.facebook.com/garminmalaysia

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THE WHOL

| RACE RECAP | S W I M B I K E R U N M A L AY S I A |

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and seek the help of mechanics.

Not ready to give up, he was back on the race soon enough, but Timothy “Gun Biker” of Australia came out of nowhere and took the lead. Croneborg and Karol Dzalaj of Slovakia took the conservative route and steadily approached the lead. Nilsson eventually emerged triumphant with Croneborg taking second place and Dzalaj, third. It was a tough race, said Nilsson, but he kept reminding himself to stay cool.

In the women’s event, Riesler powered through the race after the swim. She was followed

by Japan’s Keiko Tanaka and Australia’s Dimity-Lee Duke.

Two Malaysians made the country proud. The first Malaysian man to cross the line was Mohd Amran Ghani with an

S TO

Some 1,397 athletes from 58 countries exceeded themselves and conquered the heat and humidity during the Ironman Malaysia held in Langkawi. PRO athletes Diana Riesler from Germany and Patrik Nilsson from Sweden emerged as the top winners.

The event started with a 3.8km swim. Dylan Mcneice of New Zealand was the first to get out of the water, starting the bike phase with an 80-second lead over Ben Sanson from France.

Nilsson and Luke Bell of Australia rode with Cameron Brown of New Zealand and Fredrick Croneborg of Sweden.

Nilsson proved to be amazing on the bike as he was just 10 seconds behind McNeice. A stuck chain, however, forced him to stop

GE TO VI PA E

MORE PHO

LANGKAWI MALAYSIA • 24-28 SEPTEMBER 2014

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IRONMAN MALAYSIA

impressive time of 10:14:54. It was the firefighter’s first Ironman; he ranked 20th overall. Lini Kazim was the first Malaysian female athlete to finish the race with an impressive time of 14:25:23.

Malaysia’s Yee Sze Mun, 77, the oldest participant, also managed to finish the race. He is the only athlete who have taken part in all 11 Ironman Malaysia events.

PHOTOS BY CREATIVE CLICKS

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PATRIK NILSSON (SWE) 00:49:49 | 04:40:31 | 03:05:37 | 08:41:53 FREDRICK CRONEBORG (SWE) 00:53:34 | 04:49:56 | 03:10:00 | 08:58:45 KAROL DZALAJ (SVK) 00:56:05 | 04:47:03 | 09:15:00 DYLAN MCNEICE (NZL) 00:46:19 | 04:53:19 | 03:41:05 | 09:26:28 KAITO TOHARA (JPN) 00:56:12 | 05:19:57 | 03:11:33 | 09:33:27

TOP 5 PRO WOMEN

DIANA RIESLER (DUE) 00:59:11 | 04:48:44 | 03:23:11 | 09:26:38 KEIKO TANAKA (JPN) 00:56:51 | 05:28:43 | 03:29:23 | 10:00:13 DIMITY LEE-DUKE (AUS) 01:04:11 | 05:25:17 | 03:26:33 | 10:02:03 LI SHIAO YU (TWN) 01:09:19 | 05:24:07 | 03:31:11 | 10:10:37 BETH GERDES (TWN) 01:09:19 | 05:24:27 | 03:31:11 | 10:10:37

COUNTRIES REPRESENTED

TOP 10 COUNTRIES

AND TOTAL NUMBER OF PARTICIPATING ATHLETES MALAYSIA | 247 SINGAPORE | 202 JAPAN | 180 AUSTRALIA | 138 PHILIPPINES | 124 CHINA | 65 THAILAND | 59 GREAT BRITAIN | 45 USA | 41 DEUTSCHLAND | 31

| RACE RECAP |

TOP 5 PRO MEN

PARTICIPANTS

89% 11% 83%

LARGEST AGE GROUP

MALE

MALE | 40-44 FEMALE | 30-34

FEMALE

MALE | YEE SZE MUN FEMALE | MATSUDA KIMIKO

OLDEST ATHLETES

YOUNGEST ATHLETES MALE | NIK NAWAL FAHMI FEMALE | KYOKO KYDOH

INTERNATIONAL PERCENTAGE

1397 TOTAL REGISTERED ATHLETES

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THE REMBAU CHALLENGE 2014 PRESS CONFERENCE

| EVENTS |

3 OCTOBER 2014 • MENARA KBS, PUTRAJAYA

Are you ready to take on the Rembau Challenge? A team adventure race featuring an amateur 72km run and a professional 97.8km event, the Rembau Challenge aims to promote healthy living and physical fitness among Malaysian youths.

The Rembau Challenge consists of three major disciplines namely, running, cycling, and kayaking. It will also have a carnival with celebrity food stalls and a retail section for up to 100 vendors, among others. The race will be held on 14 December 2014.

FOR MORE INFORMATION, GO TO:

www therembauchallenge.com.

PHOTO BY AL FADZRIQ

SUUNTO AMBIT3 LAUNCH 20 OCTOBER 2014 THE BNGSR TAVERN, KUALA LUMPUR

The Suunto Ambit3 offers a complete package for sports enthusiasts and thrill seekers. Apart from its wide range of features for running, cycling, and swimming, it also features a stand-alone app for easy tracking and a new solution for heart rate monitoring.

His Excellency Matti Pullinen, the Ambassador of Finland to Malaysia, graced the event.

PHOTO BY AL FADZRIQ

FOR MORE INFORMATION, GO TO

http://www.ufl.com.my/

14

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| EVENTS |

RUDY PROJECT MALAYSIA BRUNEI’S OFFICIAL PRODUCT LAUNCHING AND CONCEPT STORE OPENING

31 OCTOBER 2014 RUDY PROJECT CONCEPT STORE, JAYA SHOPPING CENTRE Christiano Barbazza, chief executive officer of Rudy Project Italy, graced the opening the Rody Project concept store at the Jaya Shopping Centre in Petaling Jaya. Several products were also introduced during the event, including ImpactX2, Rush Rudy Project Helmet, and LIFE-style glasses.

The photochromic ImpactX2 lenses are unbreakable, protecting wearers from danger and injury. It comes in five colors.

The lightweight Rush Rudy Project Helmet offers excellent fit and total protection. LIFEstyle glasses are colorfully fluorescent with an elegant finish.

PHOTO COURTESY OF RUDY PROJECT

Mr. Christiano Barbazza, President and CEO of Rudy Project, and Mr. Claudio Fantin, Export Manager of Rudy Project, at the ribbon cutting ceremony

(L-R) Mr. Ismail Ani Arope, Director of Jaya Fourteen Sdn Bhd; Mr. Liau of YCS Capital Sdn Bhd; Mr. Christiano Barbazza, President and CEO of Rudy Project; Dato’ Sri Farid Ridzuan, Communications Advisor to the Prime Minister of Malaysia

The first Rudy Project store in Malaysia is located on the ground floor of Jaya Shopping Centre.

PERLIS INTERNATIONAL DUATHLON PRESS CONFERENCE

16 OCTOBER 2014 • MENARA KBS, PUTRAJAYA The first international cross-border duathlon in Malaysia, Perlis International Duathlon Hybrid Challenge hopes to promote a healthy lifestyle among its fans and participants. According to Aida Radzi, event director, the race will be held on 7 December 2014 and will be hosted by the State Government of Perlis and supported by the Ministry of Youth and Sport in conjunction with the Fit Malaysia program. Consisting of a 6km run, 30km bike, and another 4km run, the duathlon will cover an overall distance of 40km through Malaysia and the Satun Province of Thailand.

PHOTO BY AL FADZRIQ

FOR RACE INFORMATION, VISIT

www.facebook.com/PerlisInternationalDuathlon

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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

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

NANS1TARWAY ENTERPRISE No. 32, Jalan Bendahara 1, Taman Bendahara, 45000 Kuala Selangor, Selangor

THE BASIKAL Banglo C12, Jalan Pongamia, Pintu 5, 43400 UPM Serdang, Selangor Darul Ehsan

OGEN CYCLE & SPORTS EQUIPMENT 309G Kompleks Diamond, Bangi Business Park, 43650 Bandar Baru Bangi, Selangor

TRM BIKE SHOP 4-1, Jalan Kristal AR7/ AR, Seksyen 7, 40000 Shah Alam

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 PEDAL SPOT- CHERAS No 5 Jalan Manis 4, Taman Segar Cheras 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

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

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 GIANT SPORTS ENTERPRISE SDN BHD No. 24, Jln Dato Hamzah, 41000 Klang, Selangor INZURINA ENTERPRISE Rk-B-1, Ground Floor, Pusat Akuatik Darul Ehsan, Persiaran Akuatik, Seksyen 13, 40100 Shah Alam, Selangor 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 MADWAVE (THE CURVE) Lot 104, First Floor, The Curve MY TRIATHLON SHOP (PENANG) Lot 112, 1st Floor, Penang Plaza Burma Road, 10050 Penang NYLEX Persiaran Selangor Section 15, Shah Alam 40200, Selangor 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, Kuala Lumpur 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 THULE SHOW ROOM P2, Ikano Power Centre TOPPER SPORT AMPANG 205 & 206 1st Floor, Ampang Park Shopping Complex 50450 Kuala Lumpur ,Wilayah Persekutuan TRANSVIEW KELANA JAYA No A06 & A07, Ground Floor Aman Seri, Jalan SS7/13B, Kelana Jaya TRANSVIEW PRO SHOP Avenue K, Level 1, Lot L-1.16, Jalan Ampang UFL BANGSAR Shophouse Jalan Telawi 5 Ground Floor, Jalan Telawi 5, Kuala Lumpur 59100 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 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 FITNESS FIRST MALAYSIA SETIA CITY MALL L1-MM04, Setia City Mll, No. 7, Persiaran Setia Dagang, Bandar Setia Alam, Seksyen U13, 40170 Shah Alam FITNESS FIRST MALAYSIA EMPIRE SUBANG (PLATINUM) Unit B-08-01 Level 8 SOHO, Empire Subang, Jalan SS16/1, 47500 Subang Jaya FITNESS FIRST MALAYSIA MENARA SUMMIT Lot S2.140A, Level 2, The Summit USJ, Persiaran Kewajipan, USJ 1, 47600 UEP Subang Jaya 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

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