Last weekend was wonderful as I get to hangout with my friends from school, seeing how we all have grown up, most married, but still a handful remain single. So if you have any cute friends to introduce do let me know, anyway I was on a back to back Run and Bike training getting my legs prep for upcoming Salomon X trail run. My itinerary kinda went like Saturday Broga, Sunday Genting Sempah (no Dragon Back due to rain)
My weapon of choice for Broga trail was my trusty Salomon Speedcross 3 and my Oakley 30ml hand bottle for hydration.
I was up 5AM got ready and waited for the whole gang to come over to my place , The drive to Broga was a distance from where we live, it was about an hour with no traffic, the sun was just about to come up. In Broga if you were up at the peak you would be able to catch a glimpse of the Sunrise and I think it would definitely be a breath-taking view. (Think Titanic Pose)
And away we go, when we reached the place which is just about 200 meters away from it, I did not manage to capture the parking lot, in fact there is no parking lot, there were just cars and cars parking on the side of the road all the way filling up the oil palm plantation (Think of shopping mall car park on a weekend)
I thought Broga was just a small little peak with no one on the weekend, but how wrong I was, This place is so commercialized that even BROGA t-shirts are on sale for RM13. You can find hiking pole, bags dragon fruit, I think if you look hard enough you might even find a Mountain Bike for sale.
Introducing the Gang, Henry I am sorry you were cut out from the pic, Stephen bending down which I dont know why, maybe he was stretching out his er.. quads? Jason in the back, Lawrence looking ready for this run and Kah Wane ready as ever.
Broga seems steep as you can see in the picture below, you can see the lady holding the tree trunk.
Weekend as mentioned by the guys is that it will always be packed and guess what .. it is really filled with people. You will see people of all sorts wearing minimal shoes which not what you think it is, they are actually flip-flops, futsal shoes and regular walking shoes
See what I mean when I said this place was being crowded like a shopping mall, what I would recommend is that you pack a backpack with a couple of finger food and drinks to Broga and walk up. when you have ascent the first peak, just chill there as you can see the pictures I have attached, Broga has three peaks where the climb seems decent, the second peak a little harder but once you have reached to the second peak.. I suggest you just take in the scenery and enjoy.
I did not run up to the third peak as its just about 200m away from the 2nd one and it was filled with people trying to climb up.
a breathtaking view of the horizon, this was about 9am
Henry, congrats that you made it up this far, no worries if anyone made fun of you, but what matter is that you made it and after 4 years you should feel the difference of fitness level. That picture of all us on that was priceless, cause getting Henry to walk 3km is like getting a Dog to Meow
Ok, here I am looking all shocked out of my wits and guess what I saw ??!!
Yup, kids no more than 8 yo climbing Broga, so if you think you can’t then think again ! If this little girl can do it why not you , in fact it was not only her, I see people of all age , size and fitness level, couples holding each other
Me and Kah Wane went up again Broga, people on the trails must really hate us cause we are running up and kinda bumping into them. Sorry guys if you saw us training on that day. We certainly did not mean to cut you guys or make you guys stop for us.
The guys taking a break waiting for my return, they did single lap, but I am totally happy that they manage to peak with all those people slowing them down.
After a good run, we wanted to refuel ourself before our journey back, We drove and drove till we ended up in Kajang looking for what they are famous for… SATAY (skewered meat).. OK I know it’s pretty crazy eating satay in the morning which I dont think people will do so.. but I was so Wrong.. we ended up at Stay Malaysia and people in this small town seems to take their time in doing their stuff, must be the laid back mentality which was good.
One last thing before I finish off this blog post would be to all Please save the trail, couple of stuff I saw along were Pringle cans, rubbish all littered all over, cigarette buds all over. The least you can do is keep your trash in your pockets or bags till you see a bin or something. Keeping trails clean will help make your trail experience a better one. Hope everyone can do their part in this.
My 2 cents worth on Broga Hill
Well, in short about my thought on Broga hill, it would have to be that the Trail seems pretty decent if there was less people , the elevation could be pretty steep for some but if you are a season runner or hiker, I believe Broga would be a good place for you. The descending from the peak was totally fun cause I was just speeding down the trail zig zagging my path out , Remembering my watch I ran up the 2nd peak in about 15mins, please be careful if you are a fast descender cause there will be tons of people. I definitely recommend this place for a family hike take your time and enjoy the fresh air of what Broga has to offer.
- This place rocks for a good workout, really short and intense
- Beautiful scenery
- Surprisingly cooling weather up till 10am
- Toilet amenities that comes with shower facilities
- Stalls that have food and drinks on the ground
- The descent could be steep for some. (Stephen fell from a 3 ft drop)
- Beautiful scenery but was blocked with many people trying to catch a breath
- The sun will start burning you at about 11am.
- Toilet charges RM1 (which is decent) but could have been free
- Parking will be a problem on the weekend after 7am
This weekend I have planned out a short trip up north to run Broga Hill and Cycle on what is called the Dragon Back (or maybe Sempah Again) I still can’t decide on which route to take for Sunday long ride, as there are many rides going on that Sunday, but for sure Broga on Saturday with the usual gang and the bike leg..not sure yet.
Let me just share with you a pic of the beautiful Broga hill (pic taken from http://www.danariff.com) obviously no pic from me cause I haven’t been there yet.
I dont think Broga hill is your competition Colorado Boulder kinda trail, it is more of a weekend hike and yes this place is a weekend haunt for many people just going up to the peak. here is a little information i found out on Broga hill by NatureMalaysia
Bukit Broga, also known as ‘Bukit Lalang’ – after the local species of grass that grows abundantly here, is a hill in Semenyih, at 400 meters high and 40 minutes away from Kuala Lumpur on the trunk road to Broga. It can be reached a short distance later after University of Nottingham, where the entrance starts at left from an oil palm estate opposite a rabbit park. Famed for its incredibly panoramic views (especially at dawn) along with easy accessibility on foot, the hill is a popular tourist attraction among locals; the estate owner cashes on the glut of visitors during weekends and public holidays by charging MYR2 per vehicle that parks on his grounds.
From the peak, visitors get a spacious view of the plains, coated by a mixture of rainforest, oil palm plantations, villages and towns, along with distant mountains. At dawn, mist rising from the ground from the warmth of the sun envelops the landscape in a carpet of white, evoking a surreal atmosphere. The hike while steep is relatively easy, taking anywhere between 20 and 45 minutes to reach the highest peak depending on one’s fitness level, or photo stops. There are three peaks in total, each one ascends above the other through a clear path fringed by tall grass at each side. From the summit, a proper jungle trail leads through primary rainforest to Gunung Tok Wan (675 meters), a roughly one and a half hour hike on meandering slopes.
Anyway if you guys feel like going to Bukit Broga for a short hike up and dont know how to go, I have attached a map for your reference. If its too small do click on it for a better view, I will most definitely do a short review on my hike (run) up this place. Anyway using this opportunity to train for my Salomon X-trail in the coming November. Catch ya later guys.
Let me know how your weekend has gone? I am sure mine is going to be HEAVEN !!!!!
These days every where I go, I keep hearing this new fitness regime called Crossfit being discussed in peoples conversation, its gaining popularity and spreading like wildfire a couple of years ago but when it started back in 2000, I think most people won’t know who Greg Glassman, he was the founder of Crossfit Inc, but I am sure most of you guys who does Crossfit will talk about DA MAN Rich… Rich Froning Jr (yes he looks awesome and I think most people would want to look like him I am sure)
(pic taken from theblaze.com)
But I am not talking about Rich , I am talking about Crossfit, I am quite sure if you are into fitness you would have heard of it, back in the days when I was training Crossfit already existed which was in 2004 and I have used it but not in a Crossfit way, but it is disguised as what I call High Intensity Interval Training (H I I T) . I would already line up dumbells and barbells side by side. A regular workout for some of my clients with different goals and usually HIIT would be incorporated into their regime if they want to build strength and power. I dont have cute names for each workout, it was just boom boom boom and out.
I would like to try Crossfit one day and wonder how its like, I am pretty sure its HIIT x 100 in short burst only using the Fast twitch muscle (that’s how I am seeing it) but I would like to share this article with you guys by Brooke Ross from Livestrong. Pretty interesting, do check it out and let me know your feedback and comments on the comment box below..
CrossFit is intense, effective, and hugely popular. But is it also too dangerous?
Ryan Palmer had a tough week. On Monday, the 26-year-old job battled squat presses and ring dips. Tuesday, a clean and jerk set where he squeezed out 30 reps with 135 pounds. The following day, even though his muscles were still aching, he performed a total of 150 pull-ups and 150 burpees.
Palmer took a break from exercise on Thursday, but the next morning he went for a long bike ride. The following day his arms were uncharacteristically sore and swollen, his urine the color of black tea that had been seeping for hours. Instead of suiting up in workout gear on Sunday, he found himself in a hospital gown hooked up to an IV drip that flushed his kidneys with more than nine liters of saline. As his creatine kinase levels—the amount of muscle protein broken down poisoning his blood stream— declined at the pace of a snail, he pulled out his phone to send a tweet to his fellow athletes. With one flash of the camera, Palmer revealed the frightening results of a kidney test, and offered a simple caption: “Uncle Rhabdo, is that you?”
“Normal people don’t get it. It’s like being in the mafia. You can’t understand what it’s like unless you’re on the inside.”
33-year-old Jennifer Wielgus, who’s been doing CrossFit in Philadelphia for about a year.
The Evolution of Exercise
A little more than a year ago, I pulled up to a garage one evening ready to get my ass kicked. I wanted to try a CrossFit workout. I’d heard the rumors. I knew what was coming was probably more than I could handle—and that not even my athletic background as a gymnast, weightlifter, running back or point guard would prepare me. So, I ate a light dinner that wouldn’t taste horrible if I ended up hurling it onto my sneakers after overworking myself. And I sucked up my fear.
When I arrived, nothing seemed too intimidating except for the big clock with red numbers. It was those numbers that would define my ability to survive. The workout started well, but right around my fifth set of squats, when the weight became a little too heavy and my form began to falter, I put the bar down. But the clock did not approve.
While the athletes around me kept moving, bewildered by my inaction, I knew my time was up. I could feel a twinge in my spine reminiscent of an old stress fracture. Everything—aside from the environment—told me to stop.
“Pick it up! Finish it out! Two minutes! As many rounds, let’s go!” The coach’s hands clapped together, lips pursed tightly in frustration for the mental and physical break I gave myself. So, I picked up the bar. And, moving as slowly as possible with as best form one can do when they’re tired and hurting, I finished it out. That night I needed a double dose of ibuprofen and an ice bath.
That was my first experience with CrossFit, a workout methodology created by former gymnast Greg Glassman in 2001. CrossFit consists of a stew of exercise variety: Olympic-like lifts, cardio training and other seemingly basic, but multi-joint movements (like box jumps, pullups and jumping rope) are combined in each class. CrossFit aims to “forge a broad, general and inclusive fitness,” according to the brand’s guidebook. The workout phenomenon has been steadily growing for a decade, and according to CrossFit headquarters, there are more than 3,000 CrossFit affiliated gyms worldwide, with 332 in California alone.
Every day, thousands of CrossFit athletes faithfully arrive at their respective gyms: warehouses filled with boxes, ropes, Olympic rings, kettlebells and a never-never-quit atmosphere. The defining characteristic of CrossFit is the intensity. The programs are hard as hell. Its “prescription,” as the guide states, is for “constantly varied, high-intensity, functional movements that will optimize physical competence in ten physical domains: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.”
The key to the high-voltage workouts is a digital clock that holds prime real estate in most CrossFit facilities. Most of the workouts are time-based, meaning you don’t stop until the clock hits zero. Even as your muscles fail and your mind weakens, coaches and fellow gym goers push each member to completion.
Peter Villahoz, a 30-year-old New York Police Department Officer from East Meadow, NY, says a lot of his close friends are from CrossFit, and that they are there to push each other.
“If I finish first, I wait till these guys are done and I motivate them,” he says.
The camaraderie in the gym is nothing short of contagious. As such, the program has earned its skeptics and, of course, true believers.
“As an adult competitive athlete, there’s nothing else like this. You get that adrenaline rush that you got from being in sports in high school,” says 33-year-old Jennifer Wielgus, who’s been doing CrossFit in Philadelphia for about a year.
That rush and love of the gym is far from a bad thing, but the no-quit atmosphere has generated questions. And the mob mentality has taken the healthiest of behaviors and turned it into a growing danger.
The Dark Side
Uncle Rhabdo represents a character in the CrossFit community and is short for rhabdomyolysis, a kidney condition most commonly induced by excessive exercise, according to Heather Gillespie, a sports medicine physician from UCLA. The potentially life-threatening state, which can also (more…)
Great race weekend again, yesterday was Mizuno Mount Faber and all I can say that it was a hard race, I am not sure what these guys are eating and everyone is such on a incredible fast pace,arrived an hour with Smith and Daphne as we thought it will be packed with people, we kinda lost our way to the race site but all is good.
We had sometime to take selfie as we are the invited runners by World Of Sports under bloggers engagement and I would like to Thank World Of Sport and VGO corporation for inviting us all and providing us with all awesome Mizuno gear. (really appreciate that) Check me out driving the Mizuno Prima Cantabile, am pretty sure that shoe flies if you put it on.
So if you did enter the Mizuno Guess the blogger challenge, you will definitely be in for a surprise to know in what order we all came in? see the results here World Of Sports Blogger Results
I will keep this race report really short and in point form as RunFairyRun taught me too.
- Race flagged off on time, and weather was perfect with slight humidity
- Race route was the notorious Mount Faber with the 2nd turning facing a slight slopes
- Race route had people cramping to get in front with people even slamming into the bus stop
- In this route there is 3 water point which I think is sufficient (volunteers were all wonderful)
- Reaching Mount Faber turn from Henderson, this is where the race separate the mens from the boys. Its funny cause I hear this young boy cursing the route to his friend (er.. hallo? why did you sign up if you think that Mt Faber is a little hill?)
- Running into 5km and looking at my watch it was 23mins, right on time, but I felt really slow cause I am not sure what all the racers ate this morning? I was being over taken like I was sitting down. I am not kidding these runners are brutal and I thought I was doing a 6min pace, but in fact it was 5min/km running the hills.
- Mount Faber killed my speed to a slow 7min (my bad I as I did not train for my hills)
- What goes up must come down.. speed up and open up my stride to gain what I lost.
- Reaching the home stretch we have to run through a few traffic light, looking at my watch on the 3rd water station I know we have another 3 km, and its 44min. I was praying oh yes.,, at last a sub50 10k.. kept running like a mad man and BOOM (traffic light stop) x 2 , yup not once but two stops. waited for the traffic police to give the green light to go, (can’t blame them but have to thank them for watching over our safety. Thank you guys)
- The last stretch I dig in deep and gave all I got, didn’t manage to get the time I want but still its good, 54min (watch time) For your Mizuno Results check out their official website here ——> Mizuno Mount Faber Results 2013
Anyway it was a great weekend again of racing and spending time with loved one. It was beautiful, wish every weekend will be like this. “GOD IS GREAT”
3,300 STRONG TACKLED MT FABER
Singapore, 14 October 2013 – Victory is sweet for the Open and Veteran category champions at the Mizuno PAssion Mount Faber Run 2013. Lin Gen Foo, 30, dominated the Men’s Open with an impressive time of 34:50:21, while Mok Ying Rong, 20, took the Women’s crown in 41:27:25.
Veteran champions; Tony Seakins, 60 and Vivian Tang, 43 proved that age is just a number by completing the race with a respectable 39:17:77 and 39:45:59 respectively.
The race is organised by Tanjong Pagar GRC, Radin Mas SMC, and is proudly sponsored by World of Sports and Mizuno. Mr Chan Chun Sing, Minister for Social and Family Development, and adviser to Tanjong Pagar GRC Grassroots, Ms Indranee Thurai Rajah, Senior Minister of State for Law and Education, and adviser to Tanjong Pagar GRC Grassroots and Dr Lily Neo, Adviser to Tanjong Pagar GRC Grassroots Organisations were in attendance to flag off the race.
The road to the finish line was not always smooth as competitors had the arduous task of conquering the Mount Faber Hill. Though tough, runners at the Special Olympics proved that intellectual disability is no hindrance as they completed the 10km race just like every other participants.
“Our runners had an amazing time at this year’s Mizuno PAssion Mount Faber Run. I think they proved to themselves and the public that with regular training and a never-give-up attitude, there is absolutely nothing they cannot achieve.” Said Yeo Jia Chyang, Running Coach, Special Olympics
“We believe that training should be accessible to every athlete including those who are intellectually challenged.That is why the commitment of the Special Olympics team is inspiring; we are proud to be able to provide a platform for them to showcase sporting prowess and to raise awareness for their cause.” Said Ms Cindy Chui, Senior Marketing Manager, World of Sports.
Champions from both categories walked away with prizes worth more than $800 including a $500 product voucher, Soleus watches, Kor One Bottles, Yurbuds earphone, Thorlos 84N and a one year subscription of RUN magazine.
First and foremost I am very thankful to the connectivity of internet, without it I wouldn’t have made friends from all over the world. Type type type and click click click, I’ve sent a tweet , email, or chat a thousand miles away and then another person response instantaneously . I can’t say It’s 100% a good thing of course it has its ups and down but I am not gonna talk about that
This post is dedicated to the The Waterblogged Triathlete, especially to Maria Reeves. This is where the internet comes in, I was looking to improve my swim like forever and I manage to look up for swimming drills, and guess what? I stumble upon their website http://waterbloggedtriathlete.com and twitter as well do follow them @SwimTrainTri
A conversation here and conversation there, I found out that they are have just finish the cover of their first book which is “Triathletes Swim First 100+ Beginning Swim Workouts for Triathletes” a couple of exchanges through emails and BOOM!! guess what?? This landed on my door step a couple of weeks later.
Yup, I shamelessly admit that I have been secretly training for my swim with this,LoL, My secret weapon, I didn’t not bring this to the pool as first its not waterproof and secondly its really a sentimental item for me now that it comes with the autograph from Maria herself, Thanks Maria.
I have to say the front cover looks like the typical all out swim there which is good, reminds me of all my swims out there. So whats in this book ? Basically this is a book where by if you are looking to improve your swim with drills and workout, this has got to be it, it has all the good stuff, with many explanations on terminology, and trust me I really have not heard of some but hey take it from the pro’s and yes They are pros .. all three of them , Kathrine Paglini, Maria Reeves and Victoria West. All them girls have hold records in their swim careers and I have to say AMAZING. check out their BIO here if you want to know more about them Meet the Water Bloggers
A little Preview of whats inside
This really helped me in understanding the jargons of swimming, coming from the pros I have definitely learned a few extras terms that could be useful if I wanted to pick up a swimmer chick LOL
The water bloggers preaching on Interval training and yes I believe in it too, its kinda like TEMPO runs but for our swim, good and sound advice ladies. Thank you.
Level One Workouts
Here I am only gonna share the #1 workout of the many hundreds of which are all awesome in the book, I have so far only gone as far as workout 20+ but do mix and match, I do say they really offer a plenty of variety but read on for a special bonus.. below
Yes they even have a Write your own Drills, and if you have any good one, If the girls still have not thought about, do share with me so I can put it in my book. This to me I think is pretty good as they not only let you do their workout but also let you have your own creativity at play. I for one have none that’s why I got this book,LOL I do have one which is the “BONUS” by the way, I always use my single drill before I got this book, you can call it the “976 drill” its easy to remember
2 x 50m (general warmup)
9 x 50m (3 x 30% effort, 3 x 60% effort and 3 x Race Pace) = 450m
7 x 100m (freestyle concentrating on form) = 700m
6 x 50m (Alternate Breast Stroke and Free style) = 300m
2 x 50m (choice)
I hope you would add that into your book if you think its good enough, if you do thank you thank you.
Anyway I would like to thank the Waterbloggers again for sending me this book for a review, I have to say I really did have fun using this book and what a journey it has been for me after my last OD, this time I will be even more confident in the water thanks to the guidance and tips from these wonderful girls. The book retails for only $29.95 and if you are interested and looking to improve your swim you can go to the link attached below to purchase your very own book and best part is they come in e-Book version as well.
Sprial Bound Copy: Click Here
E-Book on Amazon : Click Here
Thanks for dropping by guys and have a great weekend
A very good article from Runner’s World which they posted a while ago on Weight management, Please read on
Trying to shed pounds on the way to the starting line? Follow these rules.
It’s doubtful that anyone ever said that they started training for a marathon so that they could eat more fruits and vegetables. In fact, most people joke that the sole reason to run long distances is to burn off a double-cheese pizza or earn the right to spend quality time with Ben & Jerry.
But every runner learns it one way or another: When you’re prepping for a marathon or half-marathon, you can’t run to eat, you gotta eat to run.
When you’re in training, food becomes fuel. It will energize your run and help repair muscle tissue after a hard workout so that you can bounce back quickly for your next run.
Try to fuel up on Krispy Kreme or down a five-course meal before you go out and you could hit the wall halfway through or end up spending most of your run crouching in the bushes. Have a big meal the night before a long run and you could wake up with a food hangover: You still feel full and have the aftertaste of last night’s meal, yet you’re slightly hungry at the same time.
You can do all the training you want, but if you don’t eat and drink the right things and get to know your own gut, it doesn’t matter if you’ve got the leg and lung power of an Olympian: Your stomach will take you down every time.
Here are some principles to keep in mind.
1. Drop pounds early. If you’re going to slash calories, do it before you start training or during the first 4 weeks of training, when the mileage and intensity are low. The closer you get to race day, the more you want to focus on adequately fueling and recovering from those speed sessions and long runs.
2. Take it slow. Aim to lose 1-2 pound per week, which means cutting about 250 calories per day–the equivalent of an energy bar or soda. Over the course of the week, that’s 1,750 calories, which is 1/2 pound. By slowly tweaking your diet, you’ll avoid severe feelings of deprivation. You’ll give your body time to adjust to the reduced calorie load, and you’ll have a better chance of sustaining it for the long term.
3. Stay in balance. In order to stay energized for your runs, and therefore perform well and burn the most calories, you’re going to need the same balance of calories that all runners do: Roughly 55 percent of your calories should come from carbs, 25 percent from protein, and 20 percent from fats. Take out one of those nutrients, and you’ll find your workouts will feel harder, you won’t recover as well, and you’ll feel drained all the time. Just make sure to include high-quality foods from each group.
4. Get the timing right. You’re going to need food most before and right after a run. Before a run you’ll need carbs to get fast energy; right after a run you’ll need carbs to restock your glycogen stores and protein to help repair muscle tissue. Eat your highest carb meal of the day a few hours before your workout. If you need a daily indulgence, have that sweet shortly after a run–during that 20-minute window when your muscles can quickly soak up the sugar to replace spent energy stores.
5. Eat real food. Many diet foods are too low in carbs, fiber, or protein to give you the nutrients you need to train, feel satisfied, and keep your body in peak condition. There’s also the potential to go overboard on diet foods, figuring that if the Oreos are low-fat, that’s license to eat the whole package.
6. Become a food-label detective. Just because a food package says “healthy” or ”organic” or “natural” doesn’t mean that what’s in it is good for you.
7. Write it down. A 2008 study in the American Journal of Preventive Medicine found that among 1,700 overweight runners, those who kept a food diary more than 5 days a week lost almost twice as much weight as those who didn’t, and they kept the weight off. Even if you aren’t looking to shed pounds, a food diary can provide valuable insight into what best fuels your running life and which unhealthy habits might be tripping up your training.
8. Catch some zzzs. Research has linked sleep loss to obesity and suggests that people who don’t get enough sleep may weigh more. Without enough sleep, your energy levels, immune system, and mood drop–the only thing up (besides you) will be your appetite. Research has shown thatpeople who get less sleep eat more snacks, especially high-carb ones.
9. Watch the rewards. Most runners vastly overestimate the amount of calories they burn, and underestimate the amount of calories they consume. It’s very easy to eat back the calories you incinerated in a post-run kitchen raid. Want to reward yourself for getting through a long run or a tough week? Make it a non-food treat, like a massage, new running duds, or some new tunes or books to listen to for your next long run.
10. Watch the “sports” foods. There is a dizzying array of drinks, gels, and bars that advertise their benefits for recovery and energy, but many of those products are laden with calories and fats that most runners don’t need for most of their runs. You’ll want to have sports drinks and energy gels with you during long runs and on hot days, but beyond that, it’s best to stick to whole foods. “People feel like they need to have all of these products because they’re in training,” says Kennedy. ”And it takes a while to figure out that they don’t need them.”
Original Article from : Runner’s World
I have been following “All Season Cyclist weblog” for a while now and this Trek loving, Park tool using knowledgeable Bike Guru sure hits the spot for all bikes information. He surprised me even with new stuff that I didn’t know about. Do check out his post on Road ID iphone App, Sorry Android boys I have tried looking for it but its not available.
But please do read his post attached below on his review of the Road ID iPhone App for cyclist and Runners, I believe everyone should download it as its a pretty good safety app.
Road ID iPhone App For Cyclists And Runners
As I was watching the Tour de France last week I saw an interview with Edward Wimmer, one of the co-owners of Road ID (the most essential piece of cycling gear I own). During the interview Wimmer mentioned that Road ID had recently introduced a free iPhone app that would allow your friends or family to track you while you are out on a ride or going for a run. I downloaded the app this past Monday and it has quickly become one of the most important apps on my iPhone!
The Road ID iPhone app is very simple to set up and even easier to use. Once you download the app from the iTunes Store you input your basic information (name, address and email address), then you can select up to five of your contacts who will receive either an email or a text message when you are ready to go ride or run. The contacts you selected with get a brief message telling them that you are going out—and in the message there is a link they can click that will allow them to see exactly where you are at any given moment while you are out (Road ID calls this an eCrumb—an electronic breadcrumb). They can watch you on any smart phone or web browser.
The Road ID iPhone app also allows you to turn on a stationary alert—if you don’t move for five minutes the app will send an email or text message to your selected contacts warning them that you are not moving. The message does not necessarily mean that you are lying face-down in a ditch somewhere—it just means that you have not moved more than 15 feet or so in the past five minutes. However, one minute before the text message or email goes out the app will sound a loud alarm to warn you so you can cancel the message (the alarm reminds me of a klaxon horn from a WWII battleship). At the moment this…… to read the full post please visit his blog at ——> “All Season Cyclist”
Fitness & Nutrition expert Dr. Rick Kattouf says In order to get leaner, there are five main components that we need to focus on. (extracted from an article by Dr R Kattouf on Training Peaks' site.
1. Build muscle: Losing body fat means that we need to increase our metabolism and in order to do so, we need to build lean muscle.
In Singapore there are many Women’s only running event such as the famous Great Eastern run, Nike Goddess, Shape.. just to name a few but fast gaining popularity of Women’s only run has sprouted and in celebration of International Women’s Day …
Venus Run is born!
The goal of the event – an all women run to promotes healthy living through active participation in sports so as to enable women to achieve healthy balanced lifestyles amidst multiple and demanding responsibilities to fulfill at work and at home.
Empower yourself and show off your sparkle today. This Venus run will only be a 5km run held on this coming 10th March, which is exactly 31 days to go. There will be a few VIP’s and Elite attending this run, I am sure some of you are familiar with Anne Date or Jenap Said a.k. CatWomen as most of you know her by. So do sign up for this run and stay healthy
So if you are a beginner, a 5k would be a good start to kick off your New Year Resolution of Staying fit. Have fun everyone
Event : Venus Run 2013
Date of Event : 10th March 2013, Sunday
Venue: Marina Barrage, 260 Marina Way. S(018976)
Event Programme: 06:15 – 09:15am: Baggage Drop Open
07:00 – 07:30am: Group warm up
07:30 – 08:00am: Flag off for 5km
08:30 – 09:30am: Flag off for 800m Kids Run
09:30 – 09:50am: 1st Prize presentation
09:50 – 10:15am: Presentation by invited Guest
10:15 – 10:30am: Lucky Draw
10:30 – 11:00am: Group Photo
This will be the event T given
Organizer: Singapore Athletics Association
Sponsors: Key Power Sports
TYR goggles was my always my first choice in the swimming pool, pronounced as (Tah-Yer), but I usually just call them T-Y-R when I need to buy one from the departmental store, this is because when I pronounce them, the sales person would go What? you can buy them at the car shop, so its easier just to say T-Y-R, just so you know TYR is named after the Norse god of victory (Tier)
Today I wont be reviewing about TYR products but more Aquasphere, This brand has been around since 1998 and has been making waves around the triathlon world, I went online did some reading on it but nothing much on its website beside their usual product description and all.
The Aquasphere range of goggles are not your usual goggles as it they made them into this odd shape lens or so I thought, recently I got myself the Aqua Sphere Kayenne because my trusty TYR goggles is leaking and fogging up on me
So here is what I think of it after a couple of months using it in the pool.
The goggles had all the Italian style from where it came from, even the packaging it came was cool, it was packed in a hard, reusable case which keeps the googles from getting scratch in the swim bag.
Fit/Comfort: When I first put the Kayenne on, It felt that it was made to fit my face, I am sure it has something to do with the design, the fit is comfortable and adjusting these goggles to the right fit was the EASIEST thing I have ever felt before, All the tugging and pulling of your google strap is a thing of the past with the Kayenne as it has this button on both side where you just push and adjust to the proper sizing.
Seal: The seal fits great, once adjusted to my contour of my face, I will usually give it one more push at the bridge to make it seal tighter, Once I’ve had them adjusted properly, they seal just nice and tight. I hadn’t have too much issue with leaks but I did face a slight leak whenever I push off the wall (with excess force) but should be no problem if it is in OWS.
Clarity/Fogging: This goggles are beautiful to begin with for its 180 degree view, the clarity on the smoked lens that I have bought is just crystal clear. The tint was just about right to be used in any light condition even in the evening setting sun. I am sure they are very versatile in all sorts of light condition . There was no fogging issue even when I have them on for the whole session and in between breaks.
Negative : I only found that this goggles strap moved when I placed it over my head, but that’s about it, maybe I am too rough when it comes to placing the goggle over my swim cap.
Isaac’s 2 Cents Worth:
The good: Goggles fit to a T and it feels like you have no goggles on. Its really comfortable and the 180degree view is just perfect for OWS or in a crowded pool , goggle design are very stunning.
The bad: My strap moved when wearing them over my swim cap but that should be no problem with the release button to adjust it again.
I can’t wait to try their other range out, but I am so attracted to the Kayenne for its functionality and looks. If you are looking to buy goggles to replace, I highly recommend this to you.
Breathing in the water or rather constant exhalation is a necessary skill for an efficient freestyle stroke, but many athletes (especially newbies) have a tendency to hold their breath underwater even for myself. To master your exhale, try this sink-down exercise from coaches Paul Newsome and Adam Young of Swimsmooth.com. If you’re surprised by how hard you have to exhale in order to sink to the bottom, the coaches say this means you’re not exhaling strongly enough in your normal stroke.
1. Tread water in the deep end.
2. Take a deep breath, bring your arms to the side or above your head.
3. Picture yourself letting out a big sigh as you start to exhale. Try to sink straight down to the bottom with no pauses.
4. Once your lungs are out of air, push off and come back to the surface.
If you struggle to sink, you may be subconsciously holding your breath. If you sink a little but pop back up to the surface, you may need to exhale more quickly. The coaches also suggest making a “brrrr” sound through your lips, to help your exhale. Once you’ve nailed the exercise, do three sink-downs in a row before your workout to release tension and remind yourself of proper breathing technique.
If you have notice most of my current training post are regards to swimming , its because Tri Factor swim is just around the corner, In the last few months 80% of my training regime has been in the swimming pool doing drills and laps, I have not totally neglected my bike and run its just that priorities first. If you have a good training program for the pool do share with me and the readers.
Next post, what I think of the Aqua Sphere Kayene goggle that I have tried out for a couple of months now
I have always head to the pool doing laps after laps with 80% of front crawl and 20% breast stroke all the time, I am not sure if it was the best way to train as I am only improving those few muscle group. I was a club swimmer, training with the boys doing 50m freestyle competition but never got to signing up for one, have friends who are on the national squad but never took any swim tips from them.
Since I am doing triathlons and Ironman for the love of it, when it comes to the swim part I can tell you,I am definitely not fast even after so many swim sessions, ,sessions after sessions my time never seem to improve. I also never used other strokes like the backstroke or butterfly, never wondered why I need the them for, this conversation between speedy @trimeon and coach @felog in my feed were conversing about backstroke got me intrigued. I went all out and in search for the missing piece to understand why a backstroke was needed in our training session
So what happens now is that, I am gonna put in post some backstroke drills that I am gonna use and try on my next swim session..
The backstroke is easy to learn and helpful to triathletes for multiple reasons. It counteracts swimmer’s “shoulder slouch” by engaging upper-back muscles and lengthening pectorals, it can provide an opportunity to calm breathing or clear goggles during an open-water swim and it breaks up monotony in the pool. Plus, kicking while on your back serves as good cross-training for major cycling muscles such as the hip flexors, core and quads.
Try these sets:
• 4×75 with 15 seconds rest (25 free/25 back/25 free)
• 1×600 [4x(100 freestyle strong effort/50 backstroke easy)]
• 8×50 on 1:15 (25 back/25 free) descend time 1-4, 5-8
Five technique tips:
1. Tilt chin up and look at the sky. This puts head and spine in good alignment. Do not look toward your toes, as it causes hips to sink.
2. Push hips toward the surface and maintain a steady up and down flutter kick. Keep feet just below the surface of the water. Do not rotate feet with the rest of body.
3. Hands exit the water thumb first and enter the water pinky first. This requires a slight wrist and shoulder rotation as a straight arm moves through the air.
4. Arms enter the water straight up from shoulders and do not cross the center line overhead. Swimming backstroke in a straight line is difficult without following pool lines. Keep zigzags to a minimum with consistent arm placement.
5. The key to backstroke is good upper-body rotation with a motionless head. Try to roll your left shoulder to your chin as the right pinky enters the water and vice versa
drills taken from Triathlete Competitor By Sara McLarty
Updated: Please check your results from WERUN SG Results 2012 Click Me
20,000 runners pound the streets for Nike We Run SG 2012 last Sunday. This was the Singapore series for Nike We Run 2012.
There will be a total of 32 races compromising a total of 371km for this series.
The event venue was packed when at about 6:30am, Due to the over whelming participant, the start time have been divided in to two waves which 7:15am was for the first wave & Second wave at 7:30am. That still did not help in the cramping of runners around the start pen.
There was no proper signage or rather too small for the cramped up participants to notice the baggage counter area, It was not only hard to locate but was filled with people cramping for space to deposit their bags at the counter.
Went for the second wave instead as unable to squeeze in for the first wave (too many fast runners I believe). The second wave was also packed with runners, maybe next time they should make a third wave instead.
Running route was improvised from the previous runs running through Kallang but this time we run pass Nicoll Highway and made a U-turn back to Republic avenue, F1 put and viola Marina Bay Sands.
Nike created such hype that not only the runners signed up were in the young category, but of all ages. my friends mum, auntie and uncle was running as well.
Along the running route were DJs spinning hard for the perspiring runners motivating them to keep on running, By the 4k marker, many people started to walk plus further more walking on the right side of the route. Inconsiderate.. but better than Nike Goddess where the ladies were all pushing and shoving. ( Must be something about Nike that gets people all riled up)
Anyway as I have mention the finishing point was at the field beside Marina Bay Sands with some nice view rather than the usual Padang finishing point.
So once again, it comes down to the baggage deposit for collection, it was utterly unorganized,everyone was just standing in frustration with the long queue. The hot and sweaty moment just didn’t help as well., Only after when there was volunteer ushers started to inform the participants of the queue and organizing the line to speed.
Anyway it was a Run that many enjoyed for sure
Not bad, addition finisher tee to trade off the usual medal
Overall the event was good, just need some improvements on the baggage part & inform the participants to keep left for slower runners.
- New route was fantastic
- Entertainment along the way was surely a great booster for all runners
- Giving Finisher T as replacement for a Medal was a great Idea.
- Should get some bigger area space for the baggage counter movement.
- Ushers should be around everywhere to help runners
- Luggage deposit area should have proper signage all around.
90% Mental 100% Real… oh it was REAL alright, 21st Oct marks the date for the Home Team NS RealRun.
The weather was forgiving and there was a slight drizzle and cloudy overcast for a couple of hours
The road closure starts at 6am from Changi road and if you didnt know it was a 3km walk from the nearest carpark , or from from where I have parked, even with a media vehicle pass, I was barred from going in (I didnt see a problem as I am not the masses and it was only going to be one vehicle going in and it does not disrupt the race) So walk I did.. rules are rules
The long walk in …if you notice the lamp post in the pic it was the long stretch in to the Start point.
While I was walking in , 21k top leading runner was on the run on the opposite side.
While walking in also I saw Shan running his 21k with a very good pace …
and after 20mins, I was still walking .. if you notice the amount of runners heading to the start matches the amount of runners coming out, It was due to the organisers stopped the shuttle bus service from 6.15am already.. BAD BAD BAD Organizing .. I was hoping to catch the shuttle bus while walking in but really no luck. (There is a reason why Sundown organizers moved out from this place) cause runners who come after road closure have to walked all the way in. .. and then OUT !
While walking in, I could hear all the boo-boos of the organisers this year, what is happening guys ? Last year was alright .. but you sure did SCREWD UP your system this time.
Heard something about extension of the race pack collection (people not being notified) that is why they have extension for those that have not collected their racepack. (Get your act together guys)
Let’s Make Excellent Happen (New Balance) There was a small expo going on where New Balance showcase their shoes and even have a photo competition all you have to do is go into Instagram and tag your photo #NewBalanceSG (my submission is the one below)
The Race started on time for both category (very prompt I have to say) . The mood created by the DJ and the emcee was very good as music was blasting and pumping the atmosphere this morning. Runners was all PSYched up with GANGNAM style playing as well.
Pretty much a strong crowd as always for Real Run as there are many runners that would love to transition to trail but still wondering if they should. I say DO IT !!
Anyway check out the below video if today winning runner.
Video of the Winning Runner crossing the Line
Winner of 21k
Check out the winner of the 21k for this year, He did the run in only 1hr, truly that is an insane speed.. if you notice the video below, the clocked changed to 7mins, something sure did went crazy.. I also heard many problems with the 10k timing.
The following video is the previous year winner, which won the event at a time of 1hr 08min, This new winner BLEW him by 8 mins
Saw a couple of friends along the way.
Anica and Mag (hubbie was running his first 10k)
Zu and Jun (A couple runs together stays together)
J aka GrannyFartB0X and gang
Ed and Gis (Another lovely couple team)
As for me I have me and myself to run with.. #Foreveralone
Oh not forgetting the REAL RUN MEDAL
So before I head off, here is my 2cent worth of Home TeamNS New Balance Real Run 2012
- The water point was adequate ( Despite no cheering squad the water boys was high spirited, THANK YOU GUYS)
- The new route was great
- Medal was pretty impressive (Keep up the good work guys)
- Water ponding along the route (can’t be help as there was heavy rain the day before)
- Medal and finisher T collection was brought out of the hall and into open.
- Shuttle Bus system was not adequate and timing should be fix to later
- Heard from J, that there was a time keeping problem (I can’t confirm on this) but I am sure the time clock screwed up, just check my video till the end.
Till then … enjoy your races everyone. See you at the next race
As I always say “Train Hard, Race Harder”
Not sure what has happened to the titled sponsor Aviva as they have always sponsored the event, but this time the page seems to have changed into this …
So whats a triathlete got to do but to wait for it…. wonder how long its gonna take. ..
This post came about cause I saw @runfairyrun recent blog post on her Salomon X-trail run. One of her picture shows her running with headphones on.
There is even a certain rule amongst serious runner saying that music and running doesn’t mix, it is what separates the runners and the joggers, and it’s why some Marathon races ban music devices
I would say that using music in my training helps but come race day, the headphones stays in the car cause I still need it to calm my nerves, not that I am going to be doing a 2:20 Marathon but it helps.
An athlete or exerciser whose goal during warm-up is elevating the heart rate to 120 beats per minute should select accompanying music that has a tempo in the range of 80–130 beats per minute. Successive tracks should create a gradual rise in music tempo to match the intended gradual increase in heart rate. Moreover, segments of music can be tailored to various components of training, so that, for example, work time and recovery time are punctuated by music that is alternately fast and loud or slow and soft
One good thing about music, when it hits you, you feel no pain. – Bob Marley
I have tracks for slow runs, speedworks, tempo runs, LSD and emotional runs (don’t ask what that means) . I have a whole arsenal of Mp3 players but today I usually run with my Blackberry cause I have this EndoMondo app install where it tracks my position, speed and timing average. I have to say its pretty cool cause its bundle in with a player in that app. Will do another review on that software some time soon.
The Columbus Marathon site came out with this running track list which I think is pretty cool, they did a poll on Twitter and Facebook and the below music list was top favorites for most participants.
• Aerosmith – “Walk This Way”
• Bruce Springsteen – “Born To Run”
• Jay-Z – “Run This Town”
• Dixie Chicks – “Ready To Run”
• Flock of Seagulls – “I Ran”
• Katrina and the Waves – “Walking On Sunshine”
• The Proclaimers – “(I Would Walk) 500 Miles”
• Bruno Mars – “Runaway Baby”
• Van Halen – “Running With The Devil”
• Iron Maiden – “Run To The Hills”
• The Ventures – “Walk, Don’t Run”
• Martha Reeves and the Vandellas – “Nowhere to Run”
• The Bangles – “Walk Like An Egyptian”
Did you know that rocking out to music while you run/walk can increase your endurance by 15 % – Tip #9 of the Columbus Marathon
Wanna wish Good luck to all the participant of the Columbus Marathon happening this 21 October 2012
I wanna know your favourite track that you listen to before you go for your run, that is if you do your training with music.
Mines “Stronger by Kanye West”
Saturday is the day I have been looking forward after Aviva Ironman, there was tri events in between but I did not register for any, I had plan for Ironman Kenting (Taiwan) and Ironman New Zealand for this year, but it was scrapped.. so this was the next best thing for me, It may only be a OD event but I hell sure gonna enjoy it. Despite my injury I have not ran for four weeks.
The pain still persist in my foot and even after the X-ray doc cleared me it has not recover, well the show must go on with or without this injury, I have already skipped three events due to this injury but encouragement and well wishes from peeps all around the World sure help me going, sure I was depressed at one time cause of my immobility as all I did was my swim and bike.
A dream doesn’t become reality through magic; it takes sweat, determination and hard work. – Colin Powell
Come this Saturday I will be doing the OD without any run training. I hope I can still ace it. So here is the race pack review, I had no time to pick it up and got Eddy to help me on this one, I heard from many participant that the queue was horrendous as they only cramped the usual two days of race pack collection to only one day. One of them said it was a 30 min wait from door to door.
So whats in the bag? Race guide, Race bib, Swim cap, Timing chip with ankle strap and brochures as usual.
The perishable items that was provided in the bag was
- Mission Chips
- Quaker Oats cookies
- Clorets mints
- Maxifuel Power gel
- Nature Valley bar
- Instant oats drinks
- Zappy wipes
- Cold Storage New Balance T (There was nothing printed on the back, maybe to save cost, I dont know)
Check this spot out for the post race review after Saturday. Hopefully I am not too tired.
Wish Me Luck ~!
Well not what you were thinking, I wouldn’t wanna fart when I am running, well at least I try not to, I know I have did in my tri events (SWIMMING) and I bet the guy behind me sure smelled some good nutritional muesli and fruits that I had for breakfast before the event, Well If you are having a case of Monday Blues and this made you smile, do like the post ok.. at the bottom
At least I know I made you smile, anyway if you didnt know what a Fartlek is as explained by Wikipedia
Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. The variable intensity and continuous nature of the exercise places stress on both the aerobic and anaerobic systems. It differs from traditional interval training in that it is unstructured; intensity and/or speed can be varied whenever the athlete wishes
So how do one do a Fartlek , and since this is a Runnersworld poster, let me share the article with you here, (how to Fartlek by Jeff Galloway)
for me If you want to lose weight fast, this has got to be one of the best exercise you can do besides HIIT, which I will explain in another blog post, Fartlek can be done anytime, anywhere. I love doing fartlek but its really tough and I dont think I can do it, I will just do my Ironman or rather Triathlon. Have a Good Monday Peeps.
All you runners out there, we are all not bullet proof, we are all not made of special Adamantiun like Wolverine.. and you bet your arse that we will be injured one day. I have been lucky to date as the only running injury that I had was shin splits cause of my over training, Stupid me.. cramping runs after runs everyday just for an upcoming race.
I know people take supplement when they have problems, but aren’t you suppose to take supplements EVEN before you have injuries? I recommend glucosamine for your joints, well I do take them to prevent injuries (not taking chance)
So far there are (more…)
Its Tuesday, I figured out lets share this while we are heading to our midweek work week, Hang in there guys Running Motivational Posters part 3 by #RunnersWorld #Fitness #Runners
Have you ever felt that you gonna make a big one half way through a Marathon race ? or any race for the matter… would you stop ? I know I wont !
There was this interesting quiz that tested our knowledge on Running Fact and Myth. Just to imagine that an avid runner like myself only earned the scored of 8 / 10. *hangs head in shame*
I should have gotten it all right. Here are the question posted and later you can even try for yourself and see how many you scored right
You should always stretch before a run.
If you run while it’s cold or raining, you’ll get sick.
Runners should strength train, too.
You need to break in those shoes.
The more miles you run each week, the better.
Sprinting at the end of a run is recommended.
Muscle cramps while running can be a sign of low glucose.
Runners need to be very flexible.
A shorter stride can reduce shin splints
You can take as many as five days off from running without affecting your fitness.
What do you think ? do you know the answer to all of them ? I got 1st and the 7th wrong,Click here —-> Running Fact or Myth Quiz to try out your running knowledge out let me know how you fair.
Something is brewing up in the coming next few days, do watch for this Icon .. Do follow my blog to get the updates ! this will be interesting. Do let me know if you know what that this icon means ? Can’t reveal too much for the moment.
As I always say “No Helmet, No Ride”
Heard from a friend that another cyclist perished along the deathly roads of MRR2, I manage to find the article and this was the excerpt of it
A cyclist was killed in a hit-and-run accident near Shell petrol station on the MRR2 in Hulu Kelang this morning.
The victim, 37-year-old Rafizi Hamdan died on the spot.This was the second fatal accident involving a cyclist
If you notice that I highlighted the word second, its cause the other person killed was a friend of mine P.K. Yeoh, we use to do rides together with his whole family, I’ve seen his son and wife with him usually at the LBS that we use to frequent. its really a sad thing This was taken from Mac’s website if you would like to read, it a tribute to him Memories of PK Yeoh ,
I just notice that its been nearly a year already since his death ! Time really do flies..
This was taken from the Highway code book for drivers.
The New Highway Code Book 2, Advanced Theory of Driving, (Published in consultation with Traffic management, Land Transport Authority)
Cyclist ride on all types of roads excepts expressways. Bicycles are used for both transportation and recreation by people of all ages and sizes; you should expect to find them almost anywhere. Because they rode close to traffic, cyclists are vulnerable to injury in a collision. As a driver, it is your special responsibility to pay attention to them and to provide for their safety.
1. When sharing the road with cyclists, expect sudden moves on their part at all times. A patch of oil, a pothole, an opening door of a parked car and other hazards can force a cyclist to swerve suddenly into your path.
2. When approaching or passing a cyclist, give him/her ample space and be extra alert. Be prepared to slow down or stop. When a cyclist glances back, it is an indication that he/she may change direction anytime.
3. Look out for cyclists riding against the flow of traffic especially at residential areas.
4. Give even more room to cyclists when they are carrying a heavy weight or a pillion. This makes them unsteady and wobbly and they may ride into your path or even hit the side of your vehicle.
5. Just before turning:
i: Check your mirrors and blind spots.
ii. Watch out for cyclists between your vehicle and the kerb.
iii. Don’t make a sudden sharp turn, you may knock down a cyclist.
6. When overtaking, keep a safe gap between your vehicle and the cyclist. Don’t cut in sharply after overtaking the cyclist. This could result in your vehicle “side brushing” or hitting the cyclist.
7. After parking, look out for cyclists coming up from behind before opening your vehicle door.
I do hope there would be more safe cycling clinic conducted to raise the awareness of safe cycling in parts of the World.
Here are some good tips from the past safe cycling clinic rolled out in East Coast
1. Bicycle is considered a vehicle, you drive a bicycle.
2. Observe all traffic rules like any other road users on the roads.
3. Be competent and confident before hitting the road.
4. Know all traffic rules and road signs. Get a Basic Theory Book.
5. Know your skills, your ability, your health. Do not over estimate yourself.
6. Know your bike, it’s performance, it’s ability, it’s wear and tear.
7. Know your equipments, clothing, helmet, gloves, etc. their functions, performances, their life span, when to replace.
8. Know your route. Plan your route before you ride, know it’s traffic conditions.
9. Know your right of way but NEVER INSIST on it.
10. Be courteous and patience with other road users, share the roads.
The most important take home message is:
TREAT OTHERS LIKE HOW YOU WOULD LIKE TO BE TREATED RESPECT OTHERS TO GAIN RESPECTS
I was browsing through Trifuels website, and I found this article, I think its only good to share this..the below excerpt was written by by Patrick McCrann on February 9, 2012
With the recent passing of our friend Chris Gleason, many here at Endurance Nation have been wondering whether we should be doing more to ensure that our participation in our beloved hobby is (more…)