Weekly Newsletter – 24 March 2010 / Issue Number: 485-11-2010

PCC, Your Perfect Cycling Companion

IS2010 Update

We have closed the registration of IS2010. It's a bumper crowd

this year. One week into the launch and we are over-subscribed.
As we do not have sufficient places, we urge those who
registered to make full payment by this week to confirm your
places. We will be confirming places by first pay- first confirm basis
to those who have registered. After which, we will be opening it
those on the Waiting List.

We hope you understand as we are fully booked.

Any questions, please direct them to Dennis Soh (016-212 2696)

or Don Chan (017-883 0538)
 Weekly Newsletter – 24 March 2010 / Issue Number: 485-11-2010
The week that was – M + D Sunday ride 21 March 2010

My First Ride With PCC by Dean

I had the pleasure to join the guys at the Pedalholics Cycling Club or better known as PCC for some
mountain biking action at the Rubber Research Institute (RRI) last weekend, many thanks to Chin
Wei for the arrangement.

It was my first attempt at serious mountain biking, which involves not only a mountain bike and a
helmet, but also mud and dirt. And I must say it once again, real mud and dirt, and not tar.

We arrived fairly early last Saturday morning for some breakfast and an introduction to the gang,
and of course our bikes! These guys have been riding for a long time, and no doubt they know their
stuff! Watching Alvin unload the bikes off his pickup and putting it together was already very
exciting.

The trail at RRI was said to be rather beginner friendly, but I think there were still quite a few
technical challenges to negotiate at certain points of the 42km circuit. Going down slopes were as
tricky as going up, especially when there is the fear of being thrown off our bikes. But overall, the
trail was good. The weather was rather cloudy and it was just nice for a ride.

We started off nice and steady, making our way into the reserve. For some time, we followed a
narrow dirt path, passing rows upon rows of rubber trees all neatly lined up, complete with light
rays beaming through. It was beautiful. I personally enjoyed the fresh air and sunlight. Being away
from the traffic and hanging out with Mother Nature was very refreshing. It’s amazing how we can
get all caught up with work and the everyday grind, a simple ride through the woods can be so
uplifting.

The guys from PCC were really accommodating to us newcomers, making sure we made it out of
the woods alive or at least in one piece – Throughout the trail, they constantly gave us tips on
techniques and form. It was really helpful to know as we approached the trickier slopes and edges.
We learned to shift our weight to the back of our bikes before riding off an edge. It was very
reassuring to have a friendly voice telling you can do it as we stared down a steep slope, with our
conscience running wild. But we made it nonetheless. ☺

Well it wasn’t all rosy and sweet though, we had our fair share of trashing ourselves and the bikes.
It was kinda funny in fact; I had an unintentional flip off the bike which resulted in a ‘spectacular
fall’. Imagine having to duck your own bike upon falling. But more importantly, it was the
excitement of being able to get back on our bikes and do it all over again.

We completed the circuit in about 3 hours or so. Had an awesome time and we can’t wait to ride
along-side them PCC members again. We’d like to take this opportunity to thank everyone for the
great time!
 Weekly Newsletter – 24 March 2010 / Issue Number: 485-11-2010

The week that was – T + G Sunday ride 21 March 2010

Riding the Dragon’s Back By YK Lee

The preceding week was hot and dry, the kind of weather that depletes dams, sucks the moisture from your
eyeballs and shrinks them if you stay out too long, and withers leaves on the trees. There was a dull heat
haze emanating from a yellow sky. It was that kind of week, so when Sunday rolled around for our ride,
quite naturally, it rained.

Cyling in the rain, even though it was a drizzle, was cooling and a relief from the heat, but water droplets
kept fogging up my hydrophobic sunglass-lenses. The road was slick with a sheen of water, the tyres hissing
and cleaving a V-shaped wake. When I drafted another cyclist, his rear tyre flung up a steady stream of
water and grit so that I had to spit out mouthfuls of it.

We made good time to Ijok. It had stopped raining and the sky was beginning to clear, but I was completely
soaked, with soggy socks that squelched when I walked.

It was pleasantly cool riding along the backroads after Ijok. Waterways swollen with water flowed sluggishly,
with waterweeds suspended like strands of hair. Fields covered in a thin film of water reminded me that this
was low-lying territory.

The ride leaders quietly snuck in another 20-plus km by taking a right instead of left turn, so that we
emerged from the quiet kampong roads onto a busy trunk road. We rode in phalanx of two abreast, keeping
to a steady 32 km or so. This sort of riding tends to induce a hypnotic state, heart ticking along steadily, legs
working on their own. We rode into a busy town which broke up the formation.

Delayed by a minor collision with another cyclist, I fell behind the peloton but eventually rejoined them at a
fruit and drinks stall. By now, we had some 80-plus km under our belts, and my lack of conditioning was
beginning to tell.

Which was why, when we came to the dragon’s back, it was such a drag. The dragon’s back was designed by
a road surveyor who only knew about straight lines, so the road cuts a straight path up and down a series of
rolling hills. You can see straight ahead to the slopes yet to come, and gauge the extent of the impending
pain.

It was hot and dry now, with waves of heat shimmering up from the road. I felt like a fish, first poached, and
now baked.

Finally we stopped at our regular mamak roadside shop to replenish. A few glasses of isotonic drinks and
some roti to replenish depleted glycogen, and I was ready for the last 10 km in the midday heat, and the
Sunday shopping traffic.

When I finally stopped, it was past 1pm, and my odometer showed something over 120 km.
 Weekly Newsletter – 24 March 2010 / Issue Number: 485-11-2010

The week ahead – M + D Sunday ride 28 March 2010

Mud + Dirt by The English Nose

I was going to say earlier this week that with all this hot and dry weather, the trails in Kemensah
are bone dry. Well its Wednesday now and I can hear rumbles in the background again. These
rumbles could be the end to the threat of water rationing.

Let’s hope it rumbles elsewhere.

Date: Sunday 28th March 2010

Time: 7:30am

Start/End: Taman Melawati (next to Zoo Negara)

How to get there: Best to use the MRR2 (Middle Ring Road 2) towards Taman Melawati which is
½ way between Batu Caves and Ampang on this road.

From Ampang, turn off for Taman Melawati (same junction for U turn to Zoo
Negara.)

Once off the highway, turn right (don t U turn to the zoo) and go straight until you
see a Caltex and BHP petrol station on the left. The meeting point is the open
car park behind.

From Batu Caves, turn off left to Taman Melawati (you can see shoplots with
CIMB and Maybank banks just before). Go straight until you see a Caltex and
BHP petrol station on the left. The meeting point is the open car park behind.

Ride Description: We’ll follow the previous hash trail which involves brilliant bamboo single track,
sticky climbs and gnarly (dude) downhills. Plenty of hills, very little flat sections.
Starts off with a 5km kampong road ride in and the same back out. Total
distance of 21km

Contact Person: Pete 012 2274443, Adrian 012 383 2618, Rob 012 6191308

Alternative ride:

KLMBH (http://klmbhash.ning.com/forum/topics/directions-to-march-bash-187)

Always a great ride from these guys, following paper as you go.

Short ride 12km. Long 24km.

 Weekly Newsletter – 24 March 2010 / Issue Number: 485-11-2010

The week ahead – T + G Sunday ride 28 March 2010

In conjunction with our ‘Let’s get Ready

for InterState!’ training, we’re launching a
new route this Sunday. Starting at Bukit
Jalil Car Park A, we head on to Putra Jaya
via MEX before going to LCCT for some
well-deserved food before turning back
via MEX. A long & hilly ride, I must admit
but is necessary in view that we only have
36days left before the IS. This is NOT a
newbie ride and there is no chicken loop.

This is a self-supported ride, so please

bring along your spare tubes, hand pump,
hydration salts, muesli bars, 2 full water
bottles, mobile phone & some cash. No
helmet, no ride.

Date: 28 March 2010

Meeting Time: 7:00am sharp (Be there 15mins earlier)

Meeting place: Bukit Jalil Stadium (BJS) Car Park A , Off Jln Merah Cagar, Bkt Jalil

GPS Coordinates: N03°3.443’ E101°41.400’

How To Get There: You can search google maps under “National Stadium”

Take LDP towards Sunway, exit toll plaza & turn left into Kesas Hwy. Drive about 9km, turn right
at CarreFour, Desa Petaling junction into Jln Merah Cagar. You will see “Car Park A” on your left
after 1km. Park here, parking charges apply.

Important: Please do not leave exposed any bags, Smart tags or items of value in your car.

Route: BJS-MEX-Putrajaya-LCCT-MEX-BJS (134km): It’s a long haul, reserve for juice for the return trip.

Words of wisdom: Ride on emergency lane on MEX. Be careful of vehicular traffic, especially after Putra jaya to
LCCT and back. We target to have 4 breaks: 1) Petronas PutraJaya (43.5km), 2)LCCT Food
Garden 80.8km (food), 3) Petronas F1 (refill) 86.8km & 4) a last refill at Sri Kembangan Rest
Area (122.9km). Pace yourself with a good cadence & feed regularly on the ride, you’ll need
the energy. Keep hydrated and expect the worst weather.

We ride come Rain or Shine!

Ride leader: Vong (016-287 2066) & Don (017-883 0538). See you all Sunday!
 Weekly Newsletter – 24 March 2010 / Issue Number: 485-11-2010
INSTERSTATE 2010 – TIPS TO GO BY PART 2

Only 36 days left! I have been getting lots of questions about the distances for the 3-days of Interstate. Well, it’s 140km,
180km & 160km for days 1-3. The terrain is rolling with climbs on everyday. It’s a tough one, I must admit but if you have
joining us for our Sunday rides and also doing your own rides on alternate weekdays; you will be able to complete it.

That brings me to my next tip: Nutrition.

Especially on Day 2, where you can expect to be on the saddle for no less than 8 hours. 2 important things you need to keep
in mind.

Hydration
It’s very easy to forget to keep hydrating. Do not wait till you feel thirsty. By then, it’s already too late as you are already in a
state of dehydration. Drink on the bike every now & then. Fill one bottle with hydrating salts & water (eg: ORS sachet). You
can fill up the other bottle with any energy drink of your choice (eg: Accelerade). The important thing is keep hydrated.

Tip: Electrolyte drinks like 100Plus & Gatorade are absorbed faster into your bloodstream than just plain water. Load up on
these during the ride.

Food & Energy

The fuel that drives us. Although we expect there to be regular refuelling spots along the way, it never hurts to carry some
food with you. On long rides, you need to eat more complex carbohydrates to prevent bonking (ooi, get your mind out of
the gutter). If you feel you are losing energy on the climbs or if your pace is slowing down, then it might be too late as the
‘bonk’ has set in. Bonking refers to the depletion of your glycogen reserves or as the marathoners call it, “Hitting the wall”. Eat
regularly to prevent this. If your bike skills are up to it, eat on the ride but always at the back, never in the peloton.

Suggestion of food to eat along the ride:

Muesli bars
Power Bars
Raisins
Nuts
Bananas
Power gel (as a quick fix)

Tip: Avoid eating unfamiliar, oily, spicy & hard-to-digest food before the Interstate. Take a yoghurt drink after dinner to aid
digestion.

Start building up your glycogen reserves 2 weeks before the event. You will need to load up on complex carbohydrates like
bread, rice & pasta. Do so especially after your training rides, preferably no more than an hour after. Our bodies are most
‘absorbent’ within this period.

Date Start/ End Destination Mileage Remarks

(km)
Last chance for some moderate
21-Mar Centrepoint Bukit Cerakah-Meru 105 mileage & some nice climbs
28-Mar Bkt Jalil Stadium MEX-PutraJaya-LCCT-MEX 120 Hot & Headwinds is on the menu
We start April the right way: Beach
4-Apr MTDC Port Dickson 138 Ride!
11-Apr Tekala Wateralls, Ulu Langat Broga-Klawang-Titi-Peres 115 Yeah, it's back….the Classic!
18-Apr Genting Sempah Rest Area Bentong-Gap-Bentong 175 If u can do this, IS should be a breeze
25-Apr Centrepoint Batang Berjuntai 97 Tapering off before IS

We need to taper off on the 25th coz research has shown that sharply reducing
training volume in the final weeks before a long ride maximizes muscle glycogen
storage, blood hemoglobin concentration, and other factors relevant to performance.
 Weekly Newsletter – 24 March 2010 / Issue Number: 485-11-2010

Rules of Road Riding – T + G

Change positions correctly Rules of Road Riding

• Slower moving traffic stays to the left; faster traffic to
the right. Never overtake on the left of the group! By The Don
• Pass slower moving vehicles on the right; announce
your intention to do so
Announce hazards
• Most cyclists do not have a full view of the road while
riding in a group
• Announce potholes and other hazards so others can
avoid them
• Call out the hazard and point down to it, either left or
right. No need to yell like a maniac tho.
Watch for traffic from the rear
• The last rider should frequently check for overtaking
cars
• Announce "car back" clearly and loudly
• It is also helpful to announce "car up" on narrow
roads or when riding two abreast
Watch out at intersections
• Leader should announce slowing or stopping at
intersections, if necessary Practise Good Peloton Etiquette
• Cyclists should not follow others through
• Everyone in the peloton has to contribute to the
intersections without first looking for themselves
workload. That means taking your fair share of pulls at
• Each cyclist is responsible for checking cross traffic; if
the front. It’s ok to do shorter pulls, especially if you are
you must stop, signal tired. Just do a token pull, indicate and pull off to the
Leave room for cars right & back after you’ve established it is safe to do so.
• On narrow road or during climbs, leave space • When you go to the front, always keep a constant &
between every three or four riders steady speed. Do not accelerate or show how fast you
• Motorists will utilize the shorter passing intervals to are. It is not a race, moron!
pass the group • Typically everyone climbs at their own pace. So after a
• Good relations with motorists is the responsibility of climb, recover & regroup before setting off again.
every cyclist. Remember, we share the roads with • Do not pull too long at the front. Always reserve some
others; it’s not our Grandfathers’ road. energy
Stop off road Ride single file
• When stopping for mechanicals or regrouping, always • It is illegal in some areas to ride more than two abreast.
move clear off the road Avoid doing this.
• Always indicate you are stopping with your right hand • In our country, the roads are narrow and winding. It is
asking them to overtake you on the right. better to ride single filed in this case, unless it is safe to
• Always yield to traffic in the roadway ride a double pace line.

Impromptu Saturday M + D rides

Spare Parts Choy with his ever willingness to ride, be it morning, noon AND night will be taking calls with his mistress
Rachel from the Yeti Clan by his side, he would certainly ride anything and everything as often as he can. So contact him
for the Saturday Goodness at +60123955255. All levels and ride suggestions are always welcomed.

Weekday T + G rides

TUESDAY NIGHT SPECIAL – TAMAN TUN

(INTERMEDIATE AND ABOVE ONLY – PLEASE MAKE SURE THAT YOU
ARE REASONABLY FIT)
Ride distance: 25km (TTDI – Damansara Heights – TTDI)
Time: 830pm (check in 15mins before)
Meeting place: In front of KSH (Taman Tun Dr Ismail)
Contact person: Shang(016 209 2999) / Amanda (012 659 3838)

COMPULSORY TAIL LIGHTS

FOR ALL NIGHT RIDERS NO HELMUT, NO RIDE
 Weekly Newsletter – 24 March 2010 / Issue Number: 485-11-2010

Guidelines to Mountain Bike Trail Etiquette

FROM VARIOUS SOURCES IN RELATION TO SHARED TRAILS AND NON BIKE

SPECIFIC TRAILS.

PERSONAL SAFETY
- Wear a brain bucket (yes..that’s a helmet) whenever you ride.
- Do not travel into remote areas without informing others
- Ride within your capabilities. Ensure that if you want to push your
limits, your buddies are around to support you.
- Know your bike and bring the necessary/essential spares.

RIGHT OF WAY IN RELATION TO OTHERS (NON RIDERS)

- Give way to non motorised trail users, i.e. hikers, horse riders, because
people judge all cyclist by my actions.
- Give way to motorised trail users, i.e. motor cross bikes etc, because
generally we will end up worse off in a an accident.
- Alert others when approaching. Get a bell, or “Excuse me” works quite
well.

RIGHT OF WAY IN RELATION TO OTHER RIDERS.

- Riders have the right of way. If you are pushing your bike, leave the
riding line open for others to go past.
- Rider up hill has the right of way.
- Allow faster riders to past

SPEED
- Approach turns and bends in anticipation that there’s someone there.
- Make your presence know when approaching someone or any turns.

IMPACT ON THE TRAIL

- Leave the wildlife and fauna alone. Magic mushrooms are bad for you.
- Stay on designated trails and avoid destroying vegetation if possible
- Don’t take short cuts over/around technical sections. If you can’t ride
it, walk it.
- Learn how to use your front brakes so that you minimise skidding your
rear wheel. If you refuse to learn, then ride only in bike parks where
people are paid to maintain the trails.
- Do not litter. Take out whatever you take in.
- Practise minimal impact riding, take only photos and memories with
you.

FUN
- You are to have loads of fun, talk lots of cog, and make good friends on
your ride.
- Develop of sense of humour. Some people say it’s good for the soul.

FEEL LIKE YOU WANT TO ADD TO THIS? DROP US A LINE. WE WILL ADD IT IF IT MAKES SENSE.
 Weekly Newsletter – 24 March 2010 / Issue Number: 485-11-2010

Spare Wheels Project

Your friends have heard you rant about the drops and
the endos and have seen the breathtaking scenery
from your flickr, Facebook and not to forget the fridge
door photos.
They finally want to get off their bum and join you for
a ride but running behind you, sitting on your top tube
or dinking them are probably not the best ways for
them to experience it with you. Of course, he/she
could be shit hot, then no one would probably say
anything.
In all SERIOUSNESS, if you have someone who wants
to join us for a ride, please do not hesitate to drop us
a line and we WILL do our best to get them a bike for
the next suitable ride. Take note that there will be a
$15.00 charge to cover expenses such as ferrying the
bike around (only if you are riding with us), washing it
and of course its ongoing maintenance.

In any regards, PCC has the SPARE WHEELS PROJECT

underway. Currently made up of generous owner's
bikes, they are available for people to borrow and
ride. Some of them have been ridden more than the
village…er…never mind. They've been ridden a lot.

Boon Foo has recently offered his assistance to put

Rob (012 6191 308) / Peter (012 227 4443) /
together a few hard tails, and together with what we
have now, we should be able to cater for height Alvin (012 3070 830) / Adrian (012 383 2618)
ranging from Snow White's pals to the Yang Mings
who want to give this ago.

PLEASE DO NOT CALL US AT THE 11th HOUR ASKING FOR A BIKE. ALLOW 2 DAYS NOTICE MIN

CLUB MEMBERSHIP

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n Nipples. have fun.
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poh’ amongst themselves! Target is to publish it every Wednesday but do not be surprised if you receive it only on Thursday or, worse still, Friday. After
all, we got another job to tend to which unfortunately demands more priority from us.

We welcome ride stories and articles from everybody as well as your feedback but do try to submit them to us at pcc_news@yahoo.com before noon
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