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Top five fitness tips for mountain biking - Bikeradar

Joe Rafferty’s top five fitness tips

Getting fit isn’t about eating an organic banana 34 minutes before your session, then gulping a protein shake three breaths after your last rep. For the average person it’s actually pretty simple. Following these five tips should set you on the right track:

Eat the right things: Cut your sugar intake, avoid overly processed foods, wean yourself off copious amounts of caffeine and you might just be able to hear what your body is asking for.

Avoid the weekend warrior trap: When it comes to improving, consistency is key. Four quality sessions per week will give you much better improvements than one long slog that leaves you needing the week to recover.

Rest properly: To improve, you need periods of stress (physical exertion) and recovery. They are of equal importance – sleep well and have at least one full rest day per week.

Commit: If you’re going to do it, you might as well do it properly. Find out what motivates you, plan, set goals and go for it. When things get tough, remember where you want to be and why.

Progression: Doing the same ‘grey ride’ week in, week out means you’ll eventually plateau. Progressing your training intensity and volume will keep you improving.

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Lapierre Room 2012 Auto City

Went to auto-city last Sunday to have breakfast, and take a look at the Lapierre Room cycling event. I didn't stay there long because my baby boy is getting restless. I just manage to snap a bit of photos. 

I also didn't join the ride this time as it would leave my wife alone with my son. I would love to join if it is organized again next year.

For more pictures you can visit the organizer's Facebook page and the promotional video on the link below.

http://www.youtube.com/watch?v=dB3O-e1sdac
http://www.facebook.com/groups/lpmtb/

Sukhothai Seafood Sungai Petani

This north Thai restaurant is located nearby Taman Arked. After Giant Sungai Petani Selatan, take a left turn if you are coming from Butterworth or left turn at the traffic light in front of Sharp.

We happen to saw this eatery when we driving to visit my mother-in-law who is staying nearby.

This is north thai chicken clear tomyam soup which the restaurant recommended. Although it looks like clear soup, it's spicy and sour just like the normal red tomyam.

Next, we ordered steam red snapper in lime and garlic. The taste is sour and spicy with strong lime juice. I like it very much. We finish the everything.

Next, we ordered the otak which is also quite nice. However, at the bottom there is a lot of cabbage. The taste is also nice with strong coconut milk. We also ordered another toufu dish which I didn't take as you can find it in any restaurant.

Overall, we are satisfied with the food and service provided. The boss lady is also quite friendly. Lastly, the price is reasonable.

Scott Scale 40 (2012) - Scott's top line Alloy Hardtail Mtb

The Scale 40 mountain bike needs no more introduction to those who are into the mountain biking long enough. Back in 2008 this model won 4 out of 5 stars from Bikeradar verdict. It's Scott's top of the line Alloy hardtail racing mountain bikes

This bike Scott Scale 40 2012 model just arrived recently at Chin Aik Bike Shop in Lebuh Carnavon Penang.

The bike frame is made of triple butted alloy which is lighter and stiffer than double butted alloy.

The gear components are almost similar to it's 2011 predecessor. A mix of Shimano XT and SLX components and Avid Elixir hydraulic disk brake.

This bike comes with Rock Shox Reba Push Lock Air Suspension fork which is similar to the 2011 model.

The price for this 2012 model is RM5,599. However, the bike Shop owner Mr Chin Aik informed me the 2012 model is cheaper than the 2011 model by about RM1,000 and it weighs approx 11 kilos.

In my opinion, the price is reasonable as the the frame and suspension itself will cost almost 50% of the price shown above if bought separately.

Shimano SLX 2013

This is the new Shimano SLX 2013 that was unveiled in March 2012 and would be appearing in May and June 2012.

The crank copies the design from last year's XT and it looks good too.
So for those who want to upgrade to SLX do hold on for a while as the latest model is hitting the bike shops soon. You can visit the link below to read more.

http://bikemagic.com/news/shimano-unveil-2013-slx-groupset.html
http://singletrackworld.com/2012/03/shimano-2013-new-slx/

Silverback Strela 1.0

I went to check out this road bike when my friend inform me about it. Cost about RM3,500. However, the good thing about it is it come with with full Shimano 105 group-set. I didn't get to see the real bike as it has been sold when I got to the shop.

The frame is made of alloy and the fork made of carbon. The weigh is also not bad 8.6 kg which is the same weight as a Giant Composite road bike. However the Giant cost more than RM5,000.

If you would like to make it lighter, you can change the Alexrims to a better rim. Then just upgrade the seat post, stem and handlebar to carbon. RM3,500 for a complete bike is worth it as a full Shimano 105 group-set alone will most probably cost more than half the price of the bike.

Ride for Sight 2012

Participants lingering around Straits Quay talking and checking out the booths setup by sponsors

One of the lucky draw prizes. A Giant hybrid bike. Another is a full suspension Giant mountain bike.

Riders standing by for the ride and waiting for CM Lim to arrive.

CM Lim arrives and after giving a short speech, rides with participants from St Nicolas to Padang Kota.

G Club Earth Hour Night ride 3/31/2012

Participated in the Earth Hour Ride organized by G Club Penang. Took a ferry at 6pm from Butterworth to Penang Island.

Stop by at Upper Penang Road for light dinner before riding all the way to Straits Quay.

Reached Strats Quay and there are a number of people had arrived for this fun ride.

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Started to ride. We rode behind the marshals so it is easier to move. They were going at a slow speed as this is only a fun ride and not a race.

Had to navigate heavy Saturday traffic heading toward Gurney Drive. It's faster riding a bike than driving on the road.

Regroup at BHP Anson Road as some of the riders went the wrong direction towards Padang Kota.

All riders regroup at Han Chiang before riding back to Straits Quay. But we decide to head towards the ferry as it's getting late.

Overall this ride was fun and we were hope to come again next year. 

Fulcrum Red Power SL - Budget wheelset

This wheelset is Red Power XL's smaller brother. It cost less than the XL and is also much heavier weighing at 1959 grams.
This Red Power SL cost about RM610 which is not very expensive and is suitable for beginners or those who don't want to spend too much on a wheelset or have limited budget.

So far, this wheelset is quite smooth and doesn't give any problems and I'm satisfied with it's performance.

The SL also uses the same 2:1 spokes ratio that is available on all Fulcrum's wheelsets. So if you are looking for a budget wheelsets that comprise of rims, hubs and spokes all assembled, this could be one of your choice available.