5 weeks to Powerman Malaysia 2009


Click logo to go to Powerman Malaysia website

Click logo to go to Powerman Malaysia website

Powerman Malaysia 2009

Hola amigos and amigas ! Initially Powerman was not on my 2009 list, until the last 7 hours before the closing date ! Registered under the age group 20-29, however the system picked up my registration as elite ! I must have forgotten to click after scrolling to the category in the drop down arrow menu. I called Melody of Quick Release (Powerman event organizer) to confirm, and she said she’s happy because I am the sole rep for Malaysia in that category (Women, elite)… and I was like..what?

No way I registered under the elite category. Plus, I am certainly not ready yet to join that special category ! Not till 2012 ! Kena training lagi la !! Not strong and fast enough. Anyways, QR have re-registered me . Thank  you  ! Mariana Mohammad (TeamPowerbar Elite) is not taking part as she is full time with the national cycling squad. She came in 2nd in a recent road race in Singapore. As for Stephanie Chok( Team Powerbar Elite), she did not take part last year, and this year she’s not taking part too.

missJeweLz maiden Powerman Malaysia 2008 result:


Time split

RUN 1 ,11KM = 00:54:55

T1 = 00:01:03

BIKE , 4KM :2:02:08

T2= 00:01:13

RUN 2, 10KM = 01: 00 :14

TOTAL :  3:59:37

Pace average

Run 1; 4:59 min/km

Bike ; 31.4 km/h

Run 2 ; 6:01 min/km

Position (age group) =7

For this year, I am not sure if I’m going to be able to run the R1 pace  i did last year..haha..wallop like crazy. Just look at R2..hhaha..slow.. so, I might just run slow. 🙂 Won’t be having any trains behind me this year. Less pressure ! Just wait 2012.. I am coming to ya !

Powerman 2008, my 1st Powerman !!

Powerman 2008, my 1st Powerman !!

I look not so fat here.. haha ! But now already fat lah !!!

I look not so fat here.. haha ! But now already fat lah !!!

Me and you duathlon fans. Kecik-kecik cili padi. Adik Fitri on my left (in black DUrock shirt) has already a few duathlon and triathlon titles on his belt. Bike training includes cycling up Frasers ! I'm a big fan of adik Fitri as much as he is a fan of me ! ahha... kak Julie comel kan ?! Don't call 'aunty' ok. Too young !!

Me and young duathlon fans. Kecik-kecik cili padi. Adik Fitri on my left (in black DUrock shirt) has already a few duathlon and triathlon titles on his belt. Bike training includes cycling up Frasers ! I'm a big fan of adik Fitri as much as he is a fan of me ! ahha... Don't call 'aunty' ok. Too young !!

Training plan

Anyways, I already got a program for this event. A 5 weeks plan, including this week. Basically 1 easy run, 1 long run, 1 easy cycle, 1 long cycle, 1 brick ,1 flexibility training/stretching session and 1 rest day (sessions not arranged in sequence here ok!). I’mjust giving a preview what the program is like.While running will be done mostly on grass or rubber track, for cycling I will do it both on road as well as the trainers !

Flexibility training and stretching will be fun as well ,and vital to ensure my muscles and joints are injury proof. 1 golden rule for stretching , warm up before you stretch. E.g if you’re doing speed work out on the track,or run at the track, you’d warm up by doing 2-3 loops , then stretch.

It is very important that you perform the general warm-up before you stretch. It is not a good idea to attempt to stretch before your muscles are warm (something which the general warm-up accomplishes).

Warming up can do more than just loosen stiff muscles; when done properly, it can actually improve performance. On the other hand, an improper warm-up, or no warm-up at all, can greatly increase your risk of injury from engaging in athletic activities.

To all friends and athletes taking part in Powerman , I wish you all the best. I won’t be going all out for this November outing. Taking it easy and enjoy !

Other athletes updates,

Hafiz Wong (Team Powerbar Elite) and Carmen Leong are doing IM KONA. So all the best to both of them. Shahrom Abdullah (TeamPowebar Elite) came in 5th in the pro category in the recent IM70.3 Putrajaya. He overtook at least 1 pro ! Congrats Awe !Aini, Jaja, Vivian(Eric’s wife) and Lizi Lim are all preggers ! That’s 4 Tri Babies by next year !

Selon Yap got involved in a bike-car crash in Putrajaya last Sunday.Man is alive, but weak and shocked. He can already move his hands, but legs still weak. His rear wheel broke to  parts. And his carbon frame needs some attention. Both Daniel and Sze Kuan of Bike Boutique were there to help him. Nurses and ambulance were pretty blur, not sure of what to do.They were even saying no  need to bring Selon to the hospital because Selon can still speak ! By the way, the front screen of Iswara which hit Selon from the back was shattered to pieces. According to Sze Kuan the car must have came in pretty fast from the back, hit Selon and cyclist+bike went flying to the air before landing/crashing on the screen. The impact must be pretty strong as it happened quite fast..

Selon lives somewhere near Bandar Permaisuri, Cheras. Do drop him a line if you want to pay a visit. He’s on FB too. And was online yesterday !! The guy is on a week medical leave. Selon was not taking part in IM70.3 , he was just another innocent cyclist who wanted to check out the route with his 2 weeks carbon frame. Get well soon Selon !

Get well soon Selon !!

Get well soon Selon !!

Selon and I after Shape Mag run

Selon and I after Shape Mag run

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