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WHAT MAKES PLYOMETRICS SUCH AN EXCITING AND ENHANCING TRAINING PROGRAM BY SAUL ANTHONY SIBAYAN 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.
LYCIA WONG
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riathlon is a fast-growing sport. Judging from the demographics of the local triathlon community, it has shown substantial growth especially over the last three years. Most triathlon events are sold out before race day, and the number of tri-bike at races have doubled every year. The same is happening overseas. I’m happy to see that my favorite sport is going towards the right direction. But I’m even happier to see more and more young people taking part in it. A particular sport can only grow when there is focus on the grassroots level, or else its popularity will wane. Triathlon is unique because weekend warriors and age groupers have the opportunity to race alongside professionals. They share the same rules, support, course, and finishing line. The race is a platform for professionals to showcase their speed and fitness level. Professionals race for money; age groupers race for life.
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.
Do an athletic stance by simultaneously moving your hands down and your legs in a partial squat position.
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Explosively move towards the box
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Focus on landing softly with feet at shoulder width apart for stability.
With proper adult supervision, resistance exercises can be good for children
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
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Stand tall, feet at shoulder width apart, and look straight
With a progressive plyometric program, you will not only increase your power, but enhance the quality of your movements.
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S N O P A E W G N I N N I W FOR
S OF ACING CE N A H C R U YO E S A E R INC HIS FIRST-RATE T G IN T LE P M CO Y B N THE COMPETITIO LON ARSENAL. H T IA R T L A N IO T C N FU AND DZRIQ BUGWANG AND AL FA BY RAIZ A CA
SPEEDO FASTSKIN3 ELITE RECORDBREAKER KNEESKIN For the competitive kind of swimmers out there, grab and garb this genius Speedo creation and you’ll definitely thank us later! With its Body Stability Web feature that provides targeted support for a hydrodynamic and neutral swimming position and PulsePower fabric that gives unprecedented freedom of movement, you’ll certainly outsmart, outperform, and outdo your opponents. Price available upon request Speedo Malaysia 03-77271161 2
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SUUNTO AMBIT3 SPORT BLUE Unleash a better version of your triathlete self by strapping on this watch wonder that is capable of analyzing sleep recovery, has a 15-hour battery with 5 sec-GPS accuracy, and comes with the Suunto Movescount App to aid you on planning your workouts and give you voice guidance during exercise. Price available upon request UFL Outdoors Bangsar 03-22825721
ASICS GEL-NOOSA TRI 9 You’ll go a long way with this premium pair specially-crafted for triathletes. Its open mesh upper and perforated sockliner improve breathability and moisture drainage, while its optional elastic laces and tongue and heel grips make transition a breeze. RM 469 Asics Pavilion Kuala Lumpur | 03-21188833
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SPECIALIZED S-WORKS TRIVENT S-Works Trivent offers maximum performance on the road. Its groundbreaking closure system is designed to minimize transition time. It also features temperature-regulating construction and body geometry ergonomics. RM 1,190 GH Speedbikes | 03-61429303
BIANCHI IMPULSO 105 COMPACT Earn your cycling stripes with this reliable workhorse of a bike that has THT (triple hydroformed technology) top and aero head tube which allows stable, stiff and responsive turn-in when cornering switchback roads and sculpted, UTT (Ultra-Thin Seat Stays) rear that reduces the amount of vibration that comes up into the rider’s seat. Price available upon request K Pro Cycle | 016-6218501
SCICON FUEL BAG Don’t let your cycling passion get in the way of your nutrition needs. Fuel up while on wheels with Scicon’s fuel bag—the easy access, portable nutrition storage that has a main compartment with an easy slide top zipper for fumble-free food access, velcro straps that allows the bag to fit nearly every bike frame, and rubber bottom to spare your bike’s top tube from scratches and abrasions. Price available upon request Quicksport | 012 20160019
SPEEDO FOCUSFLUX PANEL JAMMER For the swimming zealots who prefer greater coverage than conventional briefs offer, this Speedo model is heaven-sent, what with its aquashort style that offers freedom of movement, complemented with its drawstring waist for enhanced fit and comfort and Endurance®+ fabric to keep the jammer’s shape swim after swim. Price available upon request Speedo Malaysia 03-77271161
EQUINOX 55M TUBULAR WHEEL Twenty-eight inches in size, it features a tubular carbon wide rim of 25 mm with a height of 55mm. Its service kit includes brake pads, a spoke holder, and valve extensions, among others. Price available upon request TBFS | 03-7865228
HAMMER NUTRITION ENERGY BAR Get the nutrients and energy you’ll ever need to nail your race, minus the guilt, with this power munch. It is filled with alkalizing protein crucial for reducing body acidity derived from sustained energy output, healthy carbohydrates to provide reliable and long-lasting energy, and Essential Fatty Acids important for enhanced endurance, cardiovascular health, and mental clarity. It does all this sans infusing any preservatives, trans fats, additives, soy, peanuts, refined sugars, or dairy. RM 127 Global Aerotech Consulting 03-62031478
RACEONE X5 GEL Hype up your hydration experience on the road by pairing your cool bike water bottle with this equally rad bottle cage that’s made up of technopolymer material, ensuring the cage’s durability and flexibility, and containing gel inserts at the bottleneck for a spill-proof experience. Price available upon request Cycle Life Trading 012-4710005
RUDY PROJECT AGON RACING PRO WHITE GLOSS This Rudy Project innovation isn’t named Agon (a term which generally refers to a struggle or contest) for nothing. With its vent controller that controls lens entry points’ airflow to reduce thermal shock and prevent misting, and Grilamid frame that is shockresistant, hypoallergenic, high-quality, and made of light thermoplastic for stability, flexibility and durability, it is truly tailormade for the competitive athletes out there who are always driven to win. Price available upon request Rudy Project Malaysia | 03-79317662
CEMA BOTTOM BRACKET CERAMIC BEARINGS KITS Bearing replacement kits for Shimano, FSA, SRAM/Truvativ, and Campagnolo B.B. System, it features a plastic cover design to reduce friction of bearing rotation. It has a Si3N4 Ball Hybrid Ceramic Bearing with lower torque and a chrome steel ball bearing for MTB and BMX. Price available upon request TBFS | 03-78658228 S W I M B I K E R U N M A L AY S I A |
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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
Q: I signed
up for my first hike and I’m a couch potato. How do I get ready for the climb?
A:
Well, there are certain things to consider: How long is the hike? Overnight, two nights, or more? If you’re a newbie, I’m assuming you’ll do an overnight hike. That’s two to three hours of steady hiking inclusive of short breaks (5-10mins) in between to enjoy the view and catch your breath.
Q: How can I stay fit while recovering from an injury?
A:
Whenever an athlete suffers a gradually worsening ache or an acute but mild injury, a dilemma develops. “Do I rest this ailment and have it treated or do I continue to exercise through the pain?” It takes two weeks to be significantly de-conditioned. But none of you believe this! You insist on continuing your training for fear of losing everything you have worked so-o-o-o hard to achieve. ‘One step back, two steps forward’. Maybe the biggest change in sports medicine is the concept of recovery. You do not have to work out every single day. Please, please give your joints and muscles time to RECOVER. But, if you really must go on, focus on the areas that are not injured. If you have heel or knee problems from running, try swimming or biking. If your back hurts from cycling, try an elliptical machine until you feel better. If your shoulder bothers you
when you do the freestyle while swimming, try another stroke or switch to running while you mend. If lifting weights is difficult, try resistance bands. When in doubt, remember this: if it does not hurt, it should be safe. Observe proper form and never overdo it.
Q: a pain that will pass or
How do you know if it’s
a more serious injury that needs attention?
A:
Pain is a sign that something might be wrong. Seasoned athletes, over time, know which twinges will recover on their own and which ones will not. Most injuries fall under inflammation or muscle spasms. There are a lot of over-the-counter medications to tackle these; go to your friendly pharmacist for advice. Use cold compress for swelling and hot moist
packs for muscle soreness and low back pain. Anything that progresses definitely needs to be checked out. If it is something that feels better after a few days of rest or medications, then you are probably fine. When in doubt, just go to a rehab doctor or an orthopedic surgeon. But always listen to your gut; there is nothing wrong with getting a second opinion. A lot of specialists are out there, from chiropractors to acupuncturists to reflexologists to myotherapists, so feel free to try them out. Be wary of physicians who advise surgery off the bat because a large majority of sports injuries respond well to rest, medications and physical therapy. If you neglect a problem that needs to be addressed, you are looking at a worse situation – bigger expenses, longer down time, maybe even injections and surgery.
Dr. Gar graduated from the University of the Philippines College of Medicine in 1992 as one of the Outstanding Interns in Orthopedics and finished as Chief Resident of the University of the Philippines-Philippine General Hospital Department of Orthopedics in 1996. He then took his Fellowship in Sports Medicine at the University of Cincinnati (1998-1999). In 2008, he was selected as the “Godfather” for the European Society of Sports Traumatology, Knee Surgery and Arthroscopy Travelling Fellowship program. In 2011, he underwent additional training, this time on platelet-rich plasma or PRP, in the Orthopaedics Arthroscopic Surgery International Bioresearch Foundation in Milan, Italy. • Gar founded the UP-PGH Department of Orthopedics Sports Clinic and was its Head from 2000-2010. • He is currently the Head of the Ortho-Rehab-Rheuma division of the MegaClinic and the Peak Form Sports Recovery Center. He also set up the Sports Medicine and Arthroscopy Units of Healthway Medical Clinics and My Health Clinic. • He practices in Cardinal Santos Medical Center, Peak Form and MegaClinic. • He served as the President of the Philippine Orthopedic Society for Sports Medicine from 2011-2014 and is currently the President of the ASEAN Society for Sports Medicine and Arthroscopy.
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For training to hike such a climb I suggest you: ➜ run 2-3x a week of 8k-12k total ➜ and 1-2x a week of 45mins to an hour of stair-climbing with a backpack with a load of 20-40 lbs. You need to learn Basic Mountaineering Skills such as: Hiking and Camping Management, Hiking tips and Etiquette, Basic Wilderness Survival skills, Leave No Trace principle, Ropemanship, Camp Cooking Basics, Basic Navigational Skills, Basic First Aid
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ESSENTIAL HIKING MUST-HAVES:
➜ map/compass/GPS ➜ water ➜ extra food ➜ rain gear/extra clothing ➜ firestarter/lighter/ matches ➜ first aid kit ➜ knife/multi-tool kit light/extra batteries ➜ suncreen/sunglasses ➜ duct tape —MIGUEL LOPEZ Miguel “Ige” Lopez is an ITU Level 2 Certified Coach, endurance athlete, and multisport coach.
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Anything that progresses definitely needs to be checked out. If it is something that feels better after a few days of rest or medications, then you are probably fine.
NUTRITION & DIET
EATING RIGHT • MAINTAINING A HEALTHY BODY • RECIPES • LOADING UP • HYDRATION
KEYS TO HYDRATION Hydration is dependent on these factors. Consider these when planning your hydration for a race or training. As a general rule, you should consume between 500 ml to one liter of water or a sports drink per hour regardless of the factors listed below. "Clean" snacks are snacks that are organic, contain no processed or artificial sugars. Something as simple as apples, bananas, boiled kamote, steamed corn, and organic cereals can go a long way.
WEATHER
FUEL UP!
5 TIPS FOR EATING HEALTHY ON THE GO BY HARVIE DE BARON The biggest challenge for any athlete, or anyone who wants to be healthy for that matter, is what to eat when traveling. You miss out on the luxury of home-cooked meals, and run the risk of adversely affecting your overall performance at any sport when you’re eating habits vary because of travel. Here are some best practices for eating healthy on the go:
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Make a beeline for the supermarket/grocery. One of the things I practice when I travel is to visit the supermarket or grocery as soon as I can. I buy fruits and “clean snacks.” “Clean” snacks are snacks that are organic, contain no processed or artificial sugars. Something as simple as apples, bananas, boiled kamote, steamed corn, and organic cereals go a long way in making sure that I eat clean. Buy a big bottle of drinking water that you can bring around with you.
Choose grilled meat, proteins, and vegetables My meal of choice when
traveling is usually steak, or fish, and steamed vegetables. Tell the waiter how you want it prepared. For steak, I go for grilled without any butter, sauces on the side, or I pass on the sauce. For vegetables, I choose carrots, beans, or broccoli that are steamed or blanched without butter or oil. What’s key here is to load up on vegetables and gratify your tastebuds with a simple piece of meat or fish. You can also do a side order of salad but pass on the dressing because it could be laden with calories. If you want the dressing for flavor, keep it on the side and just dip your forkful of salad in them to keep the calorie-count low.
Hydrate, hydrate, hydrate! The excitement and distraction of traveling can you make your forget hydrating. Bring a refillable bottle of water in your bag or backpack. Knowing that it’s there reminds you to hydrate throughout the day. Your body will definitely thank you for it. Graze. Grazing means having
small meals or snacks in between major meals. How do you graze when you’re on the go? Remember the supplies you bought from the local grocery? Pack some with you when you head out. Grazing throughout the day helps keep your body’s metabolism up.
Think of a train (your body) powered by coals (the right fuel). If you don’t consistently put coal in, the train’s engine (metabolism) slows down. Same with our metabolism. If you don’t fuel it regularly and consistently, your body’s “engine” slows down. By the time you put food in again, there’s a period of catching up before your metabolism goes full-speed once more. The habit of going hungry teaches the body to slow down the metabolism because there is nothing to digest or process. When you don’t have hunger pangs, you’re bound to make better food choices once you get to a restaurant.
A hotter climate requires you to hydrate more than when racing in a cold country. Adjustments can be made based on an athlete’s needs. That’s why it’s crucial to practice hydration to get a feel of how your body reacts to different weather conditions. The key here is to adjust accordingly. Even if you trained and are racing in the same country, weather conditions can change. If on race day, you find that the day is warmer and you’re sweating more, add a bit more hydration (water) and electrolytes.
SIZE/WEIGHT
The bigger the surface area, the more sweat can come out from the skin, therefore more hydration is needed. Simply put, a person who is 5’10”, 180 lbs will probably sweat more than someone who is 5’5”, 110 lbs. Another method you can use to measure your hydration level is to weigh yourself prior to training and then weigh yourself posttraining. The general rule is, you need to hydrate one liter more than you did for every one kg you lose post-training. This gives you a baseline of how much water you need to take in. Everyone is different. The hydration plan of one person may not work for another. So, what can you do? Practice your hydration during training and be ready to make adjustments as needed when race day comes. Harvie de Baron, a triathlete of 10 years, is the founder of The Baron Method. He formalized his love for Sports Nutrition through a diploma from Oxford College (with high distinction). www.baronmethod.com behealthy@baronmethod.com
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RECOVERY
INJURY PREVENTION • REST • RELAXATION • SEASON BREAKS • DOWNTIME
Circuit Training to Build Strength & Improve Cardiovascular Fitness Increase endurance and tone your muscles at the same time.
RECOVERY TECHNIQUES
HOW TO COME BACK QUICKLY AFTER HARD WORKOUTS AND RACES BY ARLAND MACASIEB
F
ilipinos’ favorite carbohydrate is rice. So it’s only fitting that the most tried and tested recovery technique is also R.I.C.E. RICE however is not kanin but an acronym for Rest, Ice, Compression, and Elevation. So after a hard exercise bout, whether it be a tough track session, a long hilly bike ride, or even a hard swim, there is approximately a 30-minute window post exercise to get nutrients in to help with recovery. Nutrition and hydration are perhaps the first step to recovery even before RICE. The guideline is to replace fluids and electrolyte lost during the workout immediately. Water alone will not suffice. The good news is that coconut water or buko juice is a great natural electrolyte source and readily available all over the country. Sports drink will suffice, but if you can avoid the high glycemic sugars, the better off you will be. If you can mix in a protein powder with your recovery drink that is great also. Some products like Endurox and Ultragen are recovery-specific powders that have a mix of protein, electrolytes and sugar; but once again, if you can avoid the sugar, so much the better. The 30-minute window for protein is important, because at this stage the body can
become catabolic and break down it’s own muscle tissue to use as an energy source. So now that you have have started sipping on your recovery drink, the next step after showering is to R-Rest, prop your legs up on a chair or bed, couch and let the body relax and bring your heart rate back down. IF YOU HAVE ACCESS TO I-ICE, EVEN BETTER. Take an ice bath. Even if you are only able to submerge your lower extremities, that will be good enough. All you really need is 10 minutes of submersion in the cold stuff. Another step above this doing a contrast bath: going from cold water, to warm water, and then back to cold water. But you should make sure you always end on cold. Ice is the one of the least expensive but most effective recovery tools by naturally decreasing swelling and edema with temperature via conduction (directly touching) or convection (a fluid or air passing over the affected areas.) COMPRESSION. Throwing on compression tights/socks would be another good move at this point. There are actually some compression tights that have pockets to put ice sheets into so
you can have both the compression and cryotherapy at the same time. Massage is also another form of compression. Recovery boots like Normatec and Recovery pump would be useful also to help flush out blood lactate and other catabolic enzymes. LASTLY E FOR ELEVATION. As mentioned, rest is key but also putting the legs above the level of the heart will promote better blood circulation from the legs back to the body. Stacking some pillows under your legs while taking a nap will do the trick. I have a trapezoid that I place under my legs. Finally recovery workouts will help you get back to training/racing at full strength quicker. Just an easy 30-minute bike ride or an easy 10-minute swim are great recovery workouts. Doing nothing is perhaps the worst thing you can do. Depending on your initial fitness levels, and the distance raced, your recovery time can be calculated. Keeping track of your resting pulse as well as Heart Rate Variability can also be useful for determining whether one is ready to resume hard training or not. Following these steps should help you quickly and effectively recover from your hard workouts and races.
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.
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Circuit training has been an arsenal of strength and conditioning coaches and personal trainers to improve the fitness of a client in a small amount of time spent in the gym. It was designed at the University of Leeds in 1953 and involves 9 to 12 exercises that targets the whole body with small rests in between exercises. To optimally use the rest periods in between exercises, one muscle group is being targeted and the others are rested. An example would be our chosen order of body weight exercises that alternately target the upper and lower extremities and progressing the intensity of the exercises. Intense circuit training also stimulates the muscle-building hormones like the growth hormone and IGF-1, which puts your body in a good state to build lean muscle mass. Also due to the intensity of circuit training, it pushes your heart rate high during the work periods, strengthening your heart and improving of your cardiovascular system. Your recovery capabilities are also improved due to the short rest periods. This means that you increase your ability to recover faster in future exercise bouts.
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Nutrition and hydration are the first step to recovery even before R.I.C.E. The guideline is to replace fluids and electrolyte lost during the workout immediately.
STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS
PRISONER SQUATS
TONE AWAY FROM HOME
QUADRICEPS
Considered one of the best body weight exercises as well as one of the most natural movement patterns. When executed properly, this move targets all of the muscles in the lower extremity including the quads, glutes, hamstrings, as well as your core muscles. Bring both your hands behind your back and bring your thighs parallel to the floor while keeping your back flat. Imagine that there is a chair behind you which you are trying to sit on. Perform 10 to 15 repetitions.
THE GOOD THING ABOUT BODY WEIGHT EXERCISES IS THAT YOU DON’T NEED ANY FANCY EQUIPMENT – YOU JUST NEED…YOU! BY SAUL ANTHONY SIBAYAN
Here are six exercises that will challenge your core and at the same time target your major muscle groups and may even improve your cardiovascular system as well.
MOUNTAIN CLIMBERS
VALSLIDE LEG CURL
Known as a metabolism-boosting exercise, this also strengthens your core, shoulders, hips, and thighs.Place your hands on the floor positioned slightly wider than shoulder-width. Position one leg bent andunder your torso while the other one straight at the back. Alternately change leg positions while pushing your hips up and keeping your hands and arms in place. Intensity can be modified by changing the pace of how you switch your legs. Perform this exercise for 30 seconds and work your way to 1 minute. This surely is a heart-pumping cardiovascular exercise too.
Valslides are good portable replacements for a slideboard. These can work on almost any surface other than rubber. You can even use a towel on a slippery surface as a valslide. Start by lying on your back with your shin perpendicular to the floor and your heels in the middle of the slide pads (or towel). Slowly slide your feet out until your legs are fully straight. Always make sure that you keep your hips up as you lower down. As your knees are fully straight, squeeze your glutes (butt muscles) and pull your heels to the starting position. If pulling your heel is hard, slide back your feet to the starting position while letting your butt touch the floor. Perform 10 to 15 repetitions.
CORE
PUSH-UP CHEST
This is one of the best upper body exercises that not only works your chest but your back, arms ,and core. Make sure that your hands are under your shoulders and that you bring your elbows towards your ribs (that means don’t flare out your elbows). Bring your chest, trunk, and hips as close to the ground as possible (a fist-width from the ground is a good guide) while maintaining your shoulders, hips, knees,and ankles all in a straight line. Regress the push-up by performing the movement in a kneeling position. Perform 10 to 15 repetitions.
S A U L A N T H O N Y S I B AYA N
SQUAT THRUST
GLUTES & HAMSTRINGS
PRONE YTW BACK
This is great exercise for improving shoulder stability as it strengthens the rotator cuff, scapular, and thoracic muscles. It is ultimately a prehab exercise that minimizes the risk of shoulder joint pain associated to overhead movement dominant in sports like swimming. Start by lying on your belly. Raise your arms in front of your body with your thumbs up and arms straight forming a ‘Y’. Then bring your arms out to sides of your body to form a ‘T’. Lastly, bend your arms and bring your elbows to your ribcage while squeezing your shoulder blades and rotating your arms as far back as possible that your arms form a ‘W’. Perform 8 repetitions per letter and slowly progress to 18.
CORE
The beauty of this exercise is that it combines strength and aerobic training in a series of movements. This also improves your flexibility and mobility. This also targets your core, shoulders, hips, and thighs. Start in standing position, then squat down, and place your hands in the floor preferably under your shoulder. Explosively punch both your feet back mimicking a push-up position. Pause for a brief momentthen explosively return to a full squat position and simply stand back up to your starting position. Perform 10 to 15 repetitions.
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LINI’S MUST-HAVES Lini Kazin’s cannot-livewithout-these gadgets
Nike Visor: “The sea, lake, chlorine water or the flat hairstyle after taking off the helmet is enough to make one suffer from a bad hair day! A featherweight Nike visor can hide it better than the hairdresser!”
Garmin 910XT Watch: “What’s a run, ride, or swim without knowing the distance, the pace, and how hard your heart is working?”
Rudy Project Sunglasses: “Who needs 50 shades of gray when you can have a few shades of awesome colors?” Lini has quite a few: Rudy Project Rydon Multilaser Red, Noyz Green Fluo Limited, and Sensor Ice Blue.
Brooks T7 Racers: “I may not race like Chrissie Wellington but at least I wear the same running shoes as she!”
W W W. A M A ZO N .COM , W W W.I T HB H AWA II.COM , W W W.PRO D IREC T RUNNIN G .COM
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IR
RONWOMAN
“Because my body was in a constant state of fatigue, rest was the only four-letter word that I looked for in my training program. Mentally, I felt defeated as LINI KAZIM RECOUNTS HER I continuously looked JOURNEY TO IRONMAN 70.3 LANGKAWI for excuses to back PHOTOS COURTESY OF KARUNA ANG & LINI KAZIM out from the IM race.”
I
n early 2012, my timing for full marathon races started to hit a plateau and I took that as a cue for me to do something different. Ultra or trail running was the obvious progression but I couldn’t stand the dirt and the mud that come with the sport. At the same time, my husband found out that two of our neighbors, Carmen and Sam, were multiple IRONMAN finishers and urged me to talk to them. I didn’t because at the time, a sport that requires me to swim did not really tick my interest. Weeks went by and then one fine day, by chance, I saw them swimming endlessly. I was amazed by their fitness level as I could not even do a lap of freestyle despite being a marathoner. I sat by the pool watching them in amazement while waiting for them to finish. We had a chat and that was how triathlon was introduced into my life. My swimming was atrocious and beyond help so, they introduced me to Coach Steve Lumley, who completed Kona IRONMAN multiple times over. With such knowledge and experience under his belt, I was comforted that all my efforts would eventually pay off, so I persevered through the drills and tough sets. I did a few Olympic distance races in the same year in Port Dickson, Singapore, and Miri. With every race, my confidence in the water went up a notch. By the end of 2012, I knew that triathlon would be a sport that I would pursue, so I started paying a bit more attention to my training. With time being my biggest enemy, I followed a training program to ensure my readiness for the 70.3 races in Taiwan, Bintan, and Phuket in 2013. The benefits of the training program spilled over onto the shorter distances where I managed to finish strong in the local triathlon and duathlon races. It also helped me achieve my personal time of 1:54 for half marathon and 4:09 for full marathon that year. It was definitely a year full of achievements. While 2012 was all about swimming,
I started to focus on my cycling in 2013 and hooked up with the BJCC boys who are notorious for being fast and furious. They are always pushing me beyond my limits, have little time for my whining, and have no mercy for my sad stories. I knew that with them, I was in good hands as far as cycling is concerned. The hard labor bore fruit in 2014 when I came in first at the Shah Alam Enduride and third at the Kuantan Century Ride races in the Women Open Category. These gave me confidence to sign up for the IRONMAN race in Langkawi. Time flew by. Because my body was in a constant state of fatigue, rest was the only four-letter word that I looked for in my training program. Mentally, I felt defeated as I continuously looked for excuses to back out from the IRONMAN race. But despite the play of emotions, I continued to pedal, run, and swim diligently. While I felt confident that I was ready for the biggest race of my life, I still prayed hard that the race would go as planned. My prayer was answered on race day. Despite the jellyfish bite that sent me jolting during the swim leg, I managed to compose myself and completed the course in 1:33. I went through the transition for a complete change of attire to ensure comfort on the bike. Eight power gels, eight bananas,
and 6:39 later, I was off the saddle and started the run. Running was supposed to be my forte but after 180km of hard cycling up and down the treacherous hills of Langkawi Highway and rolling Datai, I was depleted of energy, so I trod along the 10km running loop thankful for the supporters that lined up the street and the words of encouragement from fellow participants. Those were the forces that made me continue to run and finish in 5:54. By the time I reached Dataran Lang for the last 50m, my Garmin showed an elapsed time of 14:25. I ran on the red carpet, gave high fives to those along the railing, and blew a kiss to the loves of my life who had been with me through this journey. As soon as I crossed the finishing line, the much-awaited announcement echoed in the air. “Lini Kazim, you are an IRONWOMAN!”
ULTRA THAI CHIANG MAI 150
14 TO 16 NOVEMBER 2014 BY RAZIF YAHYA
DAY 1
We covered 55 kilometers with an elevation gain of 3,200 meters on Day 1. The run started in front of Chiang Mai University at 6:30 AM with temperatures rising up to 35 degrees Celsius. While the route was scenic with plenty of temples to be seen along the way, the first 10
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day was tough with a lot of steep climbing involved. After some 12 hours of trail running, we ended the day at Mae Kha Piang Village.
DAY 2
On Day 2, we covered 43 kilometers with an elevation gain of 2,200 meters. Though the pace was more relaxed due to downhill trails, the heat was unbearable as we had to run through open spaces without any protection from the shade of trees. Early in the day, we went through beautiful paddy fields. Later on, we ran through a pristine virgin jungle. The teams from Thailand, Singapore, and Philippines paced us throughout the second day. The final checkpoint was at Kio Bua Ha Village.
DAY 3
The final stage was the toughest one with 52 kilometers covered and 3,400 meters elevation gained. Steep climbs were involved, including the infamous “stairway to hell.� It was a mentally tough challenge. We finally came to the finish line after a 150K journey. A similar challenge will be held later this year, from 2 to 6 December 2015, in Thailand.
V I N C E N T K R O N E N TA L P H O T O G R A P H Y
L
ast November, Khairi Muin and I were invited to represent Malaysia at the Ultra Thai Chiang Mai in Thailand. Athletes from countries such as Norway, Denmark, France, Spain, Japan, Thailand, Singapore, and the Philippines joined the event as well. We were happy to get the support of the Honorable Y.B. Khairy Jamaluddin, Minister for Youth & Sports. Though the race unfolded in three stages over three days, it remained tough and grueling. The participants had to go through 150km of raw jungle trails, five summits over 1,500 meters high, 14 tribal villages, and three valleys in Northern Thailand.
GIVING BACK TO THE COMMUNITY
IT HAS BEEN THEIR PASSION TO LEAD A HEALTHY LIFESTYLE ON THEIR OWN. VOLUNTEERS OF THE MISSION FOR MISSING CHILDREN (MFMC) ALSO RACE TO GIVE AWARENESS TO THE PUBLIC ON THE IMPORTANCE OF CHILDREN’S SAFETY.
TEXT BY MUHAMAD AMIRUL BIN MAMAT
COURTESY OF MFMC
T
he Mission for Missing Children (MfMC) is a non-profit and politically independent organization, empowered by a group of sports and adventure enthusiasts who believe that there is a crucial need to step up and raise public awareness on the importance of children’s safety in light of recurring cases of missing children. MfMC started off as a movement in August 2012 and was officially registered in November 2013. Since then, they have been actively involved in promoting the cause and reaching out to various communities through their outdoor activities which are mostly triathlon, mountain hiking, running and cycling events. As a non-profit organization, all expenses for their activities and events are fully borne by their members and participants. During the
2012 Desaru Long Distance Triathlon, they gave away free t-shirts to triathletes who agreed to race for their cause. In Powerman 2012, they set up an aid tent and put up bunting promoting their cause. During the 2013 Nusajaya Triathlon, they partnered with the event organizer and set up their booth during the race kit collection and distributed their special bib and windscreen stickers at no costs to the recipients. In January 2014, they organized a cycling event from Woodlands to Hatyai through west coast of Peninsular Malaysia reaching out to the local and international communities, with one message “Never Leave Your Children Alone.” They stopped at various schools in Malaysia and Thailand to meet up with school children and shared tips on their safety while distributing pamphlets and car stickers.
They also delivered safety talks to children at two schools in Port Dickson and Sitiawan. “It is our hope that our effort will help raise the awareness level on children’s safety so that no more children will go missing in the future,” said MfMC’s Chairman, Mohd Khafiz Bachok. In 2015, they have a few events in their pipeline. Among others are cycling from Kuala Lumpur to Kota Bharu via west coast of Peninsular Malaysia and hiking expedition to Mount Shue in Taiwan and Mount Spantik in Pakistan. Mohd Khafiz added that by linking their activities to their cause, they hope that more people will be aware of MfMC. The issue on missing children is not just a concern of MfMC. It is an issue that concerns all Malaysians. Therefore, MfMC welcomes supports from various organizations, government, other NGOs, public, schools and parents to join their cause. It would be great for everyone to take part and play our role in increasing the society’s awareness level on children’s safety. Just like their motto, “Together, Let’s Make a Difference.”
Like MfMC on Facebook: www.facebook.com/MissionsForMissingChildren Follow MfMc on Twitter: twitter.com/MfMChildren E-mail: mfmc82012@gmail.com.
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MALAYSIA WOMEN MARATHON 2015 Malaysia Women Marathon (MWM) is the only race in Malaysia for women and was held last 8 March 2015, which is International Women’s Day. With the objective of putting the spotlight on women’s achievement, MWM participation has grown through the years. In 2013, there were only 2,200 runners. Last month, it had 4000 participants. There were different categories: full marathon, half marathon, 10km, and the 5km fun run. The race took place within the vicinity of Shah Alam, Selangor. It flagged off at 5:30AM with the male pacers wearing skirts.
NIK FA HUSN A Z A
| RACE RECAP |
8 MARCH 2015
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| RACE RECAP |
113 TRIATHLON SABAH 14 MARCH 2015 KOTA KINABALU, SABAH
1 1 3 T R I AT H L O N S A B A H 2 0 1 5
Northern, Southern, and Eastern Malaysia will be holding the first 113 Triathlon event this year, leaving an indelible mark in the country’s triathlon scene. The first of the series was held in Kota Kinabalu last 14 March 2015 at the Nexus Resort Karambunai. Ahmadul Tahir won the blue ribbon with a time of 5:03:44, leaving Australian Gavin Hicks in second place at 5:23:38. With the support of DBKK, Sabah Tourism Board, and KBS Sabah, the inaugural event had triathletes of all ages flying in from around the region to prove their mettle. Each series has three categories, with its main 113 Triathlon event covering a 2km swim, a 90km bike ride, and a 21km run for a total distance of 113km. Those keen on warming up before the main event may go for the 113 Sprint (750m swim, 20km bike ride, 5km run). Newbies and kids ten years and above may join the 113 Mini (300m swim, 10km bike ride, 2km run). The series hopes to attract more families with the 113 Family Package. Other 113 packages are also available. For more information, go to http://www. facebook.com/pages/113-TriathlonSeries/1712452148978892
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TREKNOLOGY MULTISPORT SDN. BHD. MEGASTORE GRAND OPENING 29 JANUARY 2015 KOTA DAMANSARA
| EVENTS |
Treknology celebrated 25 years of providing top-of-the-line bicycles to professional bikers and hobbyists with the opening of their megastore in Jalan Teknologi, Kota Damansara. With 9,000 sqm of retail space, it features different types of bikes to suit every age group, budget, and level of intensity. Opening the megastore, said Treknology COO Mohan Mirwani, was the company’s way of strengthening its commitment to the cycling community. The opening ceremony was officiated by the Deputy of Federal Territory Minister Datuk Loga Bala Mohan and witnessed by His Excellency Mr. Vanu Gopala Menon, Singapore’s High Commissioner to Malaysia and Jens Voigt, Trel’s “Ambassador of Awesome.” For more information, visit their www.treknology3.com or www.facebook. com/Treknology.singapore
RUDY PROJECT SPONSORS THE N.S.C. CYCLING TEAM
Rudy Project is now the official helmet and eyewear sponsor of the N.S.C. Cycling Team of the National Sports Council of Malaysia. The sponsorship agreement, which is worth 100,000 MYR, will help in elevating the performance of the team. Afiz Ismail, team manager, says they are thankful for the sponsorship and will work hard to make sure that the coming Le Tour De Langkawi will be a success by wearing Rudy Project’s products. The amazing technology of Rudy Project’s Agon glasses will help cyclists to conquer the heat while cycling. Meanwhile, the coach of the N.S.C. Cycling Team Hanizam Basri said that the team will always strive to do their best. Some of the sponsored products are: Windmax helmet, Wing57 helmet and Agon glasses. For more info, visit www.facebook.com/ rudyprojectmalaysiabrunei.
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LY C I A W O N G ; A L F A D Z R I Q
2 MARCH 2015 RUDY PROJECT STORE, JAYA SHOPPING CENTER
UNDER ARMOUR BREAKS GROUND IN MALAYSIA 9 JANUARY 2015 KLCC, KUALA LUMPUR
| EVENTS |
Under Armour, one of the world’s leading brands of performance footwear, opened its first store in Malaysia. Under Armour’s retail outlet at Suria KLCC in Kuala Lumpur is the brand’s sixth in the region. Michael Binger, chief executive officer of Triple Pte Ltd, the exclusive distributor of Under Armour in Malaysia, says there is increasing interest in sports and fitness in Malaysia, giving them the opportunity to introduce Under Armour to more athletes and sports enthusiasts. Under Armour offers a wide range of sporting apparel for men and women, featuring such innovations as the HeatGear Sonic, HeatGear Flyweight, and Compression. Visit their store at Lot 335, Level 3, Suria KLCC, 50088 Kuala Lumpur. -Series/1712452148978892
GARMIN LIFESTYLE FASHION SHOW 2015
APRIL 1, 2015 GRAND BALLROOM, THE WESTIN, KUALA LUMPUR
L EE K A H INN ; AL FA DZRIQ
Aeco Technologies (M) Sdn Bhd (erstwhile known as Advanced Equipment Co.), Malaysia’s distributor of Garmin products, organized a lifestyle fashion show at the Grand Ballroom, The Westin, Kuala Lumpur to introduce four new Garmin watch models to the public. The event launched the Garmin Epix™, the first-of-its-kind hands-free navigation Garmin device, Fenix®, dubbed as Garmin’s next smart multisport GPS watch, Vivoactive™, Garmin’s take on a GPS smartwatch catered for those who live an active lifestyle, and Vivofit® 2 and the Style Collection, the premium watch brand’s offer of an activity tracker with interchangeable design options for those who prefer a mélange of both sporty and fashionable. Garmin believes that these releases can give an awesome impact to GPS users. “For the first time, we’re able to pack the punch of an outdoor handheld GPS into a wearable device,” said Dan Bartel, Garmin’s vice president of worldwide sales. “Garmin is already a leader in GPS wearable, and we’re excited to kick things up a notch with Epix™ by adding preloaded mapping and extra storage to an extremely rugged watch that can handle the most rigorous conditions,” he added.
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2015 EVENT LISTINGS APRIL 5
IRONMAN 70.3 PUTRAJAYA. PUTRAJAYA, MALAYSIA
AUGUST 8-9 XRACE 123. KOTA KINABALU, SABAH
19 PISANG RELAY 2015 MAY 1-3 XTERRA MALAYSIA 2015. PULAU LANGKAWI, MALAYSIA
SEPTEMBER 5-6 113 BUKIT MERAH PERAK, MALAYSIA
10 ROUTE 68 CHALLENGE 2015. DEWAN SERBAGUNA KOMUNITI ORANG ASLI, GOMBAK
OCTOBER 18 LOBAK RELAY 2015
16 PUTRAJAYA 2015 MANUNITED SUPPORTERS PEACE RUN JUNE 5-7
NOVEMBER 1 X TRAIL RANAUTHLON 15. RANAU, SABAH 14 IRONMAN LANGKAWI LANGKAWI, MALAYSIA
X3 CHALLENGES. KOTA KINABALU, SABAH
13-14 113 DESARU. JOHOR BAHRU, MALAYSIA
DECEMBER: 5-6 XC2 – EXTREME COURSE CHALLENGE KOTA KINABALU, SABAH
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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 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 BIKE 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 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 HONG SENG HUAT No. 15, Jalan Besar Pekan Bangi Lama, 43000 Bangi Lama, 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 Pt No. 72426 Kampung Sungai Balak KM 20, 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 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 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
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 PEDALSPOT SDN BHD • No. 9, Jalan SS2/3, 47300 Petaling Jaya • No. 165-G, Jalan Radin Bagus, Sri Petaling • No.5 Jalan Manis 4, Taman Segar Cheras 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
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 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 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 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
S W I M B I K E R U N M A L AY S I A |
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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