JULY 2014 | ISSUE 09 SwimBikeRunMY >>GET THIS COPY FREE SCAN THIS PAGE AND WATCH A VIDEO MALAYSIA PP18347/12/2013(033720) DOWNLOAD MORE CONTENT IN OUR FREE INTERACTIVE EDITIONS! WITH AUGMENTED REALITY FEATURE INSTRUCTIONS ON PAGE 1 TWIN BROTHERS BRENDAN AND BENJAMIN ANSEL ARE READY TO MAKE THEIR MARK! WORDS OF WISDOM FROM YOUTH TRIATHLON COACH STEVE LUMLEY IS WEIGHT TRAINING FOR KIDS SAFE? SIBLING REVELRY PLUS GREAT STUFF FOR THE YOUNG AND THE RESTLESS • EXPLOSIVE PLYOMETRICS RIGHT START NEXT ATTRACTION HOW RIKIGORO AND MAYUMI SHINOZUKA INSPIRE AND MOTIVATE EACH OTHER
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e x e c u t i v e TIRSO JESUS PARPAN III
ELIZABETH ANN CHAN PARPANdirec tor s
POCH BERMUDEZpubl isher a nd m a n aging direc tor
LURISA ANN VILLANUEVAregion al oper at ions consulta n t
FRANCIS CALUAGregion al fin a nce consulta n t
MALAYSIAe d i t o r i a l t e a m
POCH BERMUDEZedi tori al direc tor
RICHARD TANGcommuni t y edi tor
MIKKE GALLARDOcre at i ve direc tor
SARAH MORANregion al edi tori al coordin ator
DARLANNE SUE ONGjr. a r t direc tor, in t er ac t i ve edi t ions
MARIA AIAM E. ANGELESjr. a r t direc tor
KARUNA ANGedi tori al coordin ator
RAIZA CABUGWANGedi tori al a ssis ta n t
SEAN SIM, SAUL ANTHONY SIBAYANcon t ribu t ing edi tor s
JING LEJANOcop y edi tor
STEVE LUMLEY, JOLENE HONG con t ribu tor s
s a l e s a n d m a r k e t i n g t e a m
THOMAS TANregion al s al e s consulta n t
KAREN ODCENADAbusine ss de velopmen t m a n ager
CATHERINE SOO KIAT WENm a rke t ing a nd dis t ribu t ion coordin ator
p r o d u c t i o n t e a m
EDEN BAYSICregion al produc t ion consulta n t
MA. FRANCHESCA KATHRYN REYES produc t ion superv isor
f i n a n c e , a d m i n , a n d i t
CHEN KWONG WAIfin a nce a nd oper at ions e xecu t i ve
FAITH PAGUIRIGANfin a nce a nd a dmin superv isor
MA. LEONORA MASAGCAdisbur semen t a n aly s t
JAROLD SAMBOi t superv isor
LITO TOLENTINOi t & a dmin a ssis ta n t
CHARITO CIRIACOl i a ison officer
Malaysia has some of the world’s top players in squash and badminton. However, we encountered problems scouting for replacements when the old guards retired. It’s the same with triathlon. The sport is growing rapidly, but not many youth development programs are available. Triathlon begins at home. Before parents start looking for kid-sized tri-bikes, they should first encourage their kids to minimize their exposure to iPad, Disney Channel, and PS4. Kids should get some form of exercise whether it is swimming, skating, running in the park, or cycling with support wheels. Once they have gained a reasonable level of fitness, enroll them in a fun race. Once they complete an event, it will give them a big confidence boost. A finisher medal—if available—will give them a huge sense of accomplishment too. The philosophy is to get them hooked on sports. In doing so, the focus is on the event and not on the finishing time, placing, or overtaking your neighbor’s son. We can encourage our kids to exercise, but it’s up to them whether they’d like to zip up the tri-suit or not. Introducing sports early on to children will not only instill in them a lifelong passion for a healthy lifestyle, it will also help build their confidence and self-esteem and prepare them for multisport participation in the future. I hope to see you at the next event with your kids. I will be bringing my scooter.
RICHARD TANGCOMMUNITY EDITOR
Official Triathlon Magazine Partner
072314 SBR MY July_FINAL.indd 4 7/25/14 1:19 PM
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EXPLOSIVELY EFFECTIVEWHAT MAKES PLYOMETRICS SUCH AN EXCITING AND ENHANCING TRAINING PROGRAM BY SAUL ANTHONY SIBAYAN
*THE STUDY IS ENTITLED “ECCENTRIC MUSCLE CONTR AC TIONS: THEIR CONTRIBUTION TO INJURY, PRE VENTION, REHABILITATION, AND SPORT.”
Jump training, or plyometrics, is a high-intensity routine involving explosive movements to promote power and strength. However, you cannot simply jump up and down and expect to be powerful. When done incorrectly, plyometrics may cause more harm than good because of its intense nature. Proper landing (for lower body exercises) and catching (for upper body exercises) is very important in plyometrics. That being said, plyometrics offers a number of benefits for the active athlete. Not only does it promote power, it can also reduce the chances of injury. When you land softly, it promotes eccentric contractions. Such movements use muscles to act like springs or shock absorbers. Indeed, a 2003 study which appeared in the Journal of Orthopaedic & Sports Physical Therapy, reported that an eccentric-resistance exercise protocol not only plays a part in the enhancement of high-power sport activities, it is also instrumental in the prevention and rehabilitation of sports-related injuries and other bone and muscle impairments. Several studies have also found plyometrics to produce a positive effect on the biomechanics of the lower extremities. Combining plyometrics with balance training is also recommended to make the most out of the pre-season training of female athletes. Can plyometrics help you get better in endurance sports? Running and jumping are similar in some respects. They both have a push-off and flight phase. Surging needs more powerful movements. With a progressive plyometric program, you will not only improve your
power, but enhance the quality of your movements. Do you have what it takes to make the leap? Consult with a
health and fitness professional before making the jump to plyometrics.
02 Do an athletic stance by simultaneously moving your hands down and your legs in a partial squat position.
04 Focus on landing softly with feet at shoulder width apart for stability.
WEIGHT TRAINING FOR KIDS With proper adult supervision, resistance
exercises can be good for children
Is it safe to engage children in resistance exercises? Sports professionals think so. In 2009, the National Strength and Conditioning Association (NSCA) published a position statement in the Journal of Strength & Conditioning Research noting the benefits of a properly designed and supervised resistance training program for the youth. Not only is such a program relatively safe for the young, it can enhance their muscular strength and power, improve their cardiovascular risk profile, enhance their motor skill performance, and increase their resistance to sports-related injuries. Engaging in resistance exercises will help them develop good lifestyle habits, and could even improve their psychosocial well-being. It must be emphasized, however, that resistance training for teens and children must be supervised by qualified professionals who should provide safety guidelines and proper lifting instructions, stated Dr. Avery Faigenbaum in “Resistance Training Among Young Athletes: Safety, Efficacy, and Injury Prevention Effects,” which appeared in the British Journal of Sports Medicine last 2010.
With a progressive plyometric program, you will not only increase your power, but enhance the quality of your movements.
Erratum: In the cover story last June 2014 Issue, it should say, “Radka Vodickova secured her IRONMAN 70.3 win in Putrajaya last April 2014,” instead of May 2014.
02 SW I M B I KE RU N M AL AYSI A | I SSU E 0 9
YOUNG & RARING TO GO!GREAT STUFF FOR ASPIRING ATHLETES BY ADAM YAP KEH CHEW & KARUNA ANG
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More and more children, as young as seven years old, are starting to train for triathlons. Triathlon will help condition the child’s growing body to an athletic build over the years, and it will keep him active as he grows into adulthood. As with all sports, a starting set of gear is needed for triathlon training and racing. Some gadgets for the seven to 12 age range may not be that easy to buy. But as the child grows with age, he can get smaller-sized versions from the adult range of gears. For apparel, a child needs a good tri-suit worn over a swimsuit for the swim leg of a triathlon. A comfortable pair of goggles is essential too. Don’t overlook running shoes. Get shoes that adults would buy and wear. He will need a bike that is just right for his height. Children’s mountain bikes are good enough for kids, while the smallest-sized adult road bikes are better for teens. As always, it is better to go for a good, reasonably-priced set of gears rather than sweating over cheaper, low quality products.
BIANCHI INTENSO CAMPAGNOLO VELOCE 10SP COMPACTWith its C2C frames, the Bianchi Intenso bike offers cyclists maximum performance with minimum stress.Price available upon requestK Pro Cycle03-87338501
CAMELBAK ARC 2This lightweight run belt will help keep you hydrated during long runs. It features a quick release bottle-cage which enables easy access to your water bottle.Universal Fitness and Leisure Sdn Bhd03-62759544
GARMIN VIVOFITKeep track of your daily goals with Garmin vivofit. With all your data available at a glance, you’ll garner enough motivation to keep going!Price available upon requestAeco Technologies03-92858062
GEARGUIDE
HILLY - TWIN SKINS ANTI BLISTER SOCKSKeep your feet dry and blister-free with these socks. They help absorb friction and are durable with its double-layer construction.Price available upon requestQuick Sport012-2060019
CAMELBAK MARATHONER VESTHands-free hydration is possible with this light, stable, and easy to fill vest!Universal Fitness and Leisure Sdn Bhd03-62759544
0 3SW I M B I KE RU N M AL AYSI A | I SSU E 0 9
2XU YOUTH ACTIVE TRISUITProviding comfort and durability, this trisuit is specifically engineered for young triathletes. 2XU’s SBR SKIN X provides mild, long lasting compression. 2XU’s SBR FLEECE provides essential padding on the bike, while remaining discreet on the run.Price available upon requestKey Power Malaysia03-22820166
SKECHERSFLEX APPEALRunning is a breeze with this pair’s FlexSole shock absorbing midsole. It also features a memory foam custom-fit insole and articulated traction outsole.RM 269Skechers03-92826588
SALTSTICK CAPSThe SaltStick CAPS electrolyte capsule helps reduce muscle cramps and heat stress particularly for endurance athletes in tropical countries like Malaysia.Quick Sport012-2060019
SPECIALIZED S-WORKS TRIVENT SHOESArmed with the Revolutionary Tri Specific Drawbridge and the arch-mounting Launch Clip, this pair of shoes will give you a smooth, almost barefoot feel.Price available upon requestGin Huat Cycle Trading Sdn Bhd03-60383703
AQUA SPHERE KAYENNEThe oversized, ultra durable Plexisol® lens provides four-point, 180-degree visibility. Adjusting your goggles is easy with its one-touch, Quick-Fit BuckleTM.Price available upon requestKey Power Malaysia03-22820166
SPECIALIZED TRIVENT EXPERT SHOESWith its BG High Performance perforated footbed and supple Micromatrix, this pair of shoes brings comfort to a whole new level.Price available upon requestGin Huat Cycle Trading Sdn Bhd03-60383703
GOPRO HERO3+Record your adventures with the waterproof GoPro Hero3+ that shoots professional-quality HD videos and 12MP photos!Price available upon requestFunSportz03-77338939
EXPERT ADVICEOUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING TRIATHLON DILEMMAS
A: Young athletes need more time to rest and recover compared to adults. Their bodies are still developing. They get the stress of training, and the stress of growing and maturing. If they are overloaded with training then that is not going to help them. In extreme cases, it can affect their growth. They shouldn’t compete in too many races in a year. Young athletes can start training at an early age, but they should focus on speed and skills rather than endurance first; that way they are not overloading their bodies.
How can I ensure that my child, who is a young athlete, is getting
the right plan of nutrition to keep him fuelled throughout the day? A: Children should eat as wide of a range of food as possible, as much fresh produce, and as little processed food as possible. They should not get too hung up on diet plans. They should be eating sensibly and having balanced meals. Moderation is the key.
I would like to get my child actively involved in sports.
How can I help him pick a sport that will best serve his needs and interests? A: Parents should start exposing their children to sports at a young age. If you expose them to as many sports as possible, they get more chances of finding something they like. It doesn’t have to be a competitive sport. Just give them the freedom to explore at an early age, and they’re more likely to find something that they enjoy and then support them. Whether it’s golf, tennis, or skateboarding, just support them, as long as they are out there doing sports.
STEVE LUMLEY An Ironman since 1991 and a coach since 1994, Steve Lumley has coached national youth, junior, student, elite, and age group medal winners. He is the UK’s most experienced and knowledgeable Ironman triathlon coach.
MY KID IS TRAINING TO BE A YOUTH TRIATHLETE AND HE IS STILL GROWING. IS THERE ANYTHING ABOUT HIS TRAINING THAT I SHOULD BE WORRIED ABOUT THAT WILL IMPACT ON HIS GROWTH?
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YOUNG ATHLETES CAN START TRAINING
AT AN EARLY AGE, BUT THEY SHOULD FOCUS ON SPEED AND SKILLS RATHER THAN
ENDURANCE FIRST; THAT WAY THEY ARE NOT OVERLOADING
THEIR BODIES.
ARE YOU HYDRATED?
Your urine color can help assess your
hydration status
Urine color is a good indicator of one’s hydration state. In 2002, Oppliger and Bartlok published “Hydration Testing for Athletes” in Sports Medicine and observed that a urine test is a simple, inexpensive, and non-invasive way to check hydration. By looking at the color of your urine, you can tell if you are in a hydrated or dehydrated state.
TIME TO CHECK YOUR PEE!
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URINE COLOR CHART
Assess your level of dehydration in extreme environments by matching your urine color to those found in this chart. If your sample matches #1, #2, or #3 on the chart, you are well hydrated. If your sample falls on #7 or darker, you are dehydrated. To avoid dehydration, consume fluids before, during, and after work or exercise.
Note: The scientific validation of this color chart may be found in the International Journal of Sport Nutrition, Volume 4, 1994, pages 265-279 and Volume 8, 1998, pages 345-355.SO
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2014 0718 Orbit Issue 9.indd 1 7/21/14 12:09 PM
06 SW I M B I KE RU N M AL AYSI A | I SSU E 0 9
NUTRITION & DIETEATING RIGHT • MAINTAINING A HEALTHY BODY • RECIPES • LOADING UP • HYDRATION
EATING PROTEIN THROUGHOUT THE DAY NOT ONLY HOLDS HUNGER AT BAY, IT ALSO PREVENTS MUSCLE LOSS.
Endurance athletes are commonly advised to take in solid food during the course of their routine, especially those that last for more than 60 minutes. In an interview published at momsteam.com, internationally renowned sports nutritionist Nancy Clark, MS, RD, CSSD, said that gummy candies may be used as fuel during such athletic endeavours. These candies may be those prepared specifically for athletes or those for kids. She said, “The bottom line: All are equally effective. And because we’re talking more about ‘survival’ rather than ‘good nutrition’ during endurance
exercise, you don’t have to feel guilty if you use candy as fuel. Sugar is what your body wants! Remember, too, that sports gels and sports drinks are also ‘just sugar.’” Gummy candies are almost entirely made from sugar, which is a simple carbohydrate. In 2008, the International Society of Sports Nutrition (ISSN),
a non-profit academic society dedicated to promoting the science and application of evidence-based sports nutrition,
advised that about 30 to 60 grams of carbohydrates must be consumed for every hour of training. If you’re going to be gobbling up
Gummy Bears, it means you’ll need around 47 of them; 18 pieces account for 26 grams or 102.3 calories from carbohydrates. Some sports nutrition companies have created their own chews, whose consistency is somewhat similar to gummy candy. You might want to try Clif Shot Blok Chews (three pieces equals 24 grams of carbohydrates or 100 calories), or Gatorade Prime Energy Chews (six chews contains 24 grams of carbohydrates or 100 calories). If you want to go all natural, check out Honey Stinger’s Organic Energy Chews which features natural flavors and uses honey as its main sweetener. sbr
THE PEANUT BUTTER
ANDBANANA COMBO
This is definitely a deliciously nutritious combination. Bananas are packed with carbohydrates and are an excellent source of potassium. Peanut butter contains protein and a bit of fat, especially if it’s the chunky variant. Give your kids this toothsome treat before, during, and after their training.
01 Slice the banana. 02 Spread some peanut
butter on each slice. 03 Make it into a sandwich
with the banana slices as the bread.
04 Freeze.05 Take out the banana
sandwiches from the freezer after an hour.
06 Melt some chocolate and dip the sandwiches
onto the melted chocolate.
07 Refrigerate for 10 to 15 minutes.
And there you go: a healthy, awesome, power-packed snack! Serve!
THE GUMMY TWIST CANDIES AS AN ALTERNATIVE TO YOUR REFUELLING STRATEGY BY SEAN SIM
IF YOU’RE GOING TO BE GOBBLING UP GUMMY BEARS TO REFUEL, YOU’LL NEED AROUND
47 OF THEM EVERY HOUR; 18 PIECES ACCOUNT FOR 26 GRAMS OR 102.3 CALORIES
FROM CARBOHYDRATES.
Endurance athletes are advised to take in solid food during the course of their routine. About 30 to 60 grams of carbohydrates for every hour of training is recommended.
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MAYBE USED AS FUEL DURING
ENDURANCE EVENTS.
050914 SBR MY May.indd 26 7/23/14 3:04 PM
0 8 SW I M B I KE RU N M AL AYSI A | I SSU E 0 9
DRINK UP!Why hot chocolate
ain’t just for kids
Your child’s favorite drink is also one of the best recovery beverages ever. A 2013 report*, which appeared in the South African Journal of Sports Medicine, notes that cocoa-based drinks promote recovery. Apparently, the antioxidant properties of cocoa combined with the carbohydrate and protein found in milk amplifies the drink’s recovery properties. Cocoa is rich in flavanol, which is known to enhance blood flow to the brain, improving brain health. Not only does it help lower blood pressure and improve heart health, it also aids in reducing muscle soreness which is evident after vigorous exercise. By giving your kids a cup of hot chocolate, you’re not only supporting his recovery, you are promoting his long-term health as well.
* Nutritional Strategies for Post-exercise Recovery: A Review is the title of the report.
RELIEVING MUSCLE SORENESSTWO WAYS TO EASE THE PAIN
Muscle soreness is usually associated with vigorous exercise which the body is not accustomed to. This is called delayed onset of muscle soreness or simply DOMS. Getting a massage is one of the best ways to relieve muscle soreness. Because a massage promotes blood circulation, it boosts recovery by flushing out toxins. A 2008 Ohio State University study entitled “Cyclic Compressive Loading Facilitates Recovery after
Eccentric Exercise,” which appeared in Medicine & Science in Sports & Exercise, showed that compression techniques which mimic Swedish massage help speed up muscle recovery. The study concluded that muscles which were given compressive strokes immediately after exercise showed augmented recovery and decreased inflammation-induced damage.Another way by which such soreness can be relieved is by exercising with resistance bands.
In “Acute Effects of Massage or Active Exercise in Relieving Muscle Soreness: Randomized Control Trial,” a study which came out in the Journal of Strength and Conditioning Research last December 2012 , researchers reported that active exercise using elastic resistance relieves muscle soreness in the same way that a massage does. It should be noted, however, that relief is temporary, and may diminish within an hour. SBR
MUSCLE SORENESS IS USUALLY ASSOCIATED WITH VIGOROUS EXERCISE WHICH THE BODY IS NOT ACCUSTOMED TO. THIS IS
CALLED DELAYED ONSET OF MUSCLE SORENESS OR SIMPLY DOMS.
Here’s another way to relieve muscle soreness: engage in active exercise using elastic resistance.
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EXPLOSIVELY EFFECTIVEWHAT MAKES PLYOMETRICS SUCH AN EXCITING AND ENHANCING TRAINING PROGRAM BY SAUL ANTHONY SIBAYAN
*THE STUDY IS ENTITLED “ECCENTRIC MUSCLE CONTR AC TIONS: THEIR CONTRIBUTION TO INJURY, PRE VENTION, REHABILITATION, AND SPORT.”
Jump training, or plyometrics, is a high-intensity routine involving explosive movements to promote power and strength. However, you cannot simply jump up and down and expect to be powerful. When done incorrectly, plyometrics may cause more harm than good because of its intense nature. Proper landing (for lower body exercises) and catching (for upper body exercises) is very important in plyometrics. That being said, plyometrics offers a number of benefits for the active athlete. Not only does it promote power, it can also reduce the chances of injury. When you land softly, it promotes eccentric contractions. Such movements use muscles to act like springs or shock absorbers. Indeed, a 2003 study which appeared in the Journal of Orthopaedic & Sports Physical Therapy, reported that an eccentric-resistance exercise protocol not only plays a part in the enhancement of high-power sport activities, it is also instrumental in the prevention and rehabilitation of sports-related injuries and other bone and muscle impairments.* Several studies have also found plyometrics to produce a positive effect on the biomechanics of the lower extremities. Combining plyometrics with balance training is also recommended to make the most out of the pre-season training of female athletes. Can plyometrics help you get better in endurance sports? Running and
jumping are similar in some respects. They both have a push-off and flight phase. Surging needs more powerful movements. With a
progressive plyometric program, you will not only improve your power, but enhance the quality of your movements. Do you have what it takes to make the leap? Consult with a health and fitness professional before making the
02 Do an athletic stance by simultaneously moving your hands down and your legs in a partial squat position.
04 Focus on landing softly with feet at shoulder width apart for stability.
WEIGHT TRAINING FOR KIDS With proper adult supervision, resistance
exercises can be good for children
Is it safe to engage children in resistance exercises? Sports professionals think so. In 2009, the National Strength and Conditioning Association (NSCA) published a position statement in the Journal of Strength & Conditioning Research noting the benefits of a properly designed and supervised resistance training program for the youth. Not only is such a program relatively safe for the young, it can enhance their muscular strength and power, improve their cardiovascular risk profile, enhance their motor skill performance, and increase their resistance to sports-related injuries. Engaging in resistance exercises will help them develop good lifestyle habits, and could even improve their psychosocial well-being. It must be emphasized, however, that resistance training for teens and children must be supervised by qualified professionals who should provide safety guidelines and proper lifting instructions, stated Dr. Avery Faigenbaum in “Resistance Training Among Young Athletes: Safety, Efficacy, and Injury Prevention Effects,” which appeared in the British Journal of Sports Medicine last 2010.
With a progressive plyometric program, you will not only increase your power, but enhance the quality of your movements.
WATCH THE EXERCISE VIDEO
1 0 SW I M B I KE RU N M AL AYSI A | I SSU E 0 9
* The study is entitled "Eccentric Muscle Contractions: Their Contribution to Injury, Prevention, Rehabilitation, and Sport".
SINGAPORE
SBR_EXPO2014 ISSUE09AD 0627.indd 1 7/14/14 11:42 AM
NEXT ATTRACTION“We want to make
it to the Youth Olympics. We want
to get better and we will continue doing
the sport.”—BRENDAN
“We don’t give excuses for our studies and the
sports we do. We find time to do both and
make sacrifices.” —BENJAMIN
BROTHERS BRENDAN AND BENJAMIN ANSEL ARE DETERMINED TO MAKE THEIR MARK IN THE WORLD OF TRIATHLON
INTERVIEW AND PHOTOS BY KARUNA ANG
12 SW I M B I KE RU N M AL AYSI A | I SSU E 0 9
WHAT IS YOUR BACKGROUND IN SPORTS? brendan: We started off with swimming when we were 13. We joined to make sure we are in shape and fit. Then, our first swimming coach, Ram, told us to try out competitive swimming and we liked it. In the middle of that, we came into running because our mother is a runner. We started participating in running competitions and we met our current running coach, Muthiah Sivalingam.
HOW DID YOU GET INTO TRIATHLON? brendan: Our swimming coach, Mark Chua, mentioned triathlon to us one day and we started looking into it. We thought it would be cool to race in three sports back to back. Coach Muthiah brought up participating in triathlon with my mom. She was hesitant at first because she was worried about us being on the bicycles. We told her that we want to do it and we can do it. So far, we have managed to prove ourselves well. benjamin: We googled about triathlon and found a swimming academy in Bukit Jalil that Steve Lumley was running. We then e-mailed Steve with our timings. He tried us out in the pool and agreed to train us for triathlons. What interests us about triathlon is that it trains you mentally. You have to keep pushing yourself. That helps us in our studies as well.
HOW WAS YOUR FIRST TRIATHLON?brendan: Our first triathlon was the Singapore Metasprint event last March. We trained for one month before heading to the competition. It was scary at first, but in the end, I felt great as I managed to finish it in the top ten in the 16 to 19 age group category without making any mistakes. benjamin: We were in the sprint category. It was fun! The challenging part for me was the cycling, since we only trained for two days and we went ahead with the competition.
WHAT DO YOU THINK IS YOUR STRONGEST SPORT AND WHICH ONE IS YOUR WEAKEST?benjamin: His swim is faster than mine but I run faster. brendan: So, we’re trying to see who is faster in cycling. We are competitive with each other, in studies and in sports! It’s always about the number. It has worked out quite well for us.
NEXT ATTRACTIONHOW DO YOU BALANCE YOUR STUDIES WITH TRIATHLON TRAINING?brendan: We set a timetable at home. We wake up every morning at 5:30 and run for 30 minutes, then we go to school. Sometimes we have training after school, if not, we spend time studying. Our swim training is with Steve in the evenings every Monday, Tuesday, Thursday, and Friday. We try to study whenever we can.benjamin: We don’t give excuses for our studies and the sports we do. We find the time to do both and make sacrifices. Nothing is impossible. We still need to work more on our cycling, so we train every day on a trainer. We spend Saturdays and Sundays on our bikes. WHO IS YOUR INSPIRATION? brendan: Not too long after we started triathlon training with Steve Lumley, we had the chance to meet Radka Vodickova. We were thrilled to meet her since she is an Olympian. benjamin: We admire her hard work and determination that got her to where she is today. brendan: Rikigoro Shinozuka is a role model for us. He is very hardworking and persistent. It is nice to be with him because he shares tips and helps us a lot in cycling. benjamin: For our first triathlon race, he explained to us everything, showed us the place, and explained our route maps. Riki also showed us how to do our transition. WHAT ARE YOUR GOALS FOR THE REST OF THE YEAR?brendan: We want to get our timings better. We want to be more confident in cycling. Instead of working on our strength, we are training our skills—getting on the bike properly, balancing, and that will slowly build up our confidence.benjamin: We want to improve our skills and not think about how many races we participate in this year. WHAT ARE YOUR FUTURE TRIATHLON PLANS?brendan: We want to make it to the Youth Olympics. We want to get better and we will continue doing the sport. benjamin: We both would like to go to university for engineering and keep training for triathlon. sbr
1 3SW I M B I KE RU N M AL AYSI A | I SSU E 0 9
Though Brendan and Benjamin Ansel just started doing triathlon this year, the 16-year-old twins are planning to win more and learn more.
WATCH THE INTERVIEW VIDEO
HOW DID YOU GET HOOKED INTO SPORTS AND COACHING? I started doing sports about 25 years ago. Back then, there weren’t many people involved in triathlon. I was looking for a way to keep fit. A friend of mine did a local triathlon and I thought, if he can do it, I can do it. I started coaching in 1994 and James Gilfillan was my first student. It just snowballed from there. About the same time, I started working for the University of Birmingham as a triathlon coach.
WHY DID YOU DECIDE TO BECOME A PRIVATE COACH? WHAT IS YOUR COACHING STYLE AND PHILOSOPHY?I became a private coach when I got married and moved to Malaysia. It’s a different challenge. My coaching style is fairly pragmatic, relaxed, and laid-back. I try and do whatever it takes. The secret to coaching is building long-term relationships. You can make small changes fairly quickly, but to really develop athletes, you have to build relationships and maintain those over time. I still have athletes based in the UK that I keep in touch with from time to time.
HOW SHOULD PARENTS SUPPORT THEIR CHILD WHO’S AN ASPIRING TRIATHLETE?I can’t think of any athlete who has succeeded on his own. You have to have a really good support system. Obviously when they are young, their parents are their support system. My advice for parents is to be their children’s number one fans, and be supportive of what they do. I don’t like seeing parents criticizing children. It will cause resentment, and eventually, it puts the kids off.
IN YOUR COACHING CAREER, WHAT HAS BEEN YOUR PROUDEST MOMENT?Last year, two athletes that I coached in Birmingham, Non Stanford and Jodie
Stimpson, came in first and second in the ITU World Championship 2013. It was really nice to be involved in their development.
WHAT ARE YOUR PERSONAL VIEWS ON THE DEVELOPMENT OF THE YOUTH TRIATHLON COMMUNITY IN MALAYSIA? DO YOU SEE IT GROWING POSITIVELY?In terms of development at the elite level, there really has been none. It is not recognized by the Olympic Council or the Majlis Sukan Negara. So anything that needs to be done will have to be privately funded; to get the support for success at an elite level needs backing. So a couple years ago, I started looking at setting up a sponsored professional team, and that’s how Team Time was established. The idea is to provide some structured development and pathway for young athletes through to the senior levels. There are really not enough events in Malaysia to give people the exposure and opportunity to race, especially the youngsters.
WHAT IS YOUR MANTRA?Only the mediocre are always at their best by Jean Giraudoux. If you apply that to athletes, you get a lot of people who are trying to be fit all the time. But to perform really well, you have to go through some peaks and troughs. You can’t be on top (fitness level) all the time. sbr
YOUTH TRIATHLON COACH STEVE LUMLEY TALKS ABOUT THE PROPER DEVELOPMENT OF YOUNG TRIATHLETES
With 20 years of coaching under his belt, Steve Lumley moved to Malaysia three years ago in search of a new adventure. We recently sat down with the former Triathlon Head Coach of the University of Birmingham and asked about his journey so far.
GUIDING STAR
My advice for parents
is to be their children’s
number one fans, and be supportive
of what they do.
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WATCH A VIDEO
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RUDY PROJECT & ION CONCEPT STORE SOFT OPENING
The first Rudy Project & ION Concept Store opened its doors on 18 May 2014. The new store is located at Jaya Shopping Centre, Seksyen 14, Petaling Jaya. Customers received a 30 percent storewide discount during the soft opening. ION clothing items are available at the store as well as other exciting products.
*PHOTOS BY KAREN ODCENADA
RIKIGORO SHINOZUKA AND HIS SISTER MAYUMI ARE ALL SET TO TAKE THE TRIATHLON WORLD BY STORM
THE PROMISE OF YOUTH
WHICH DO YOU CONSIDER YOUR STRONGEST AND WEAKEST SPORTS?riki: My weakest sport would be swimming. In ITU races, you really need to be ahead of the group. Although races aren’t won in the swim, they can be lost in the swim. As for cycling, as long as you’re with a group, you can keep going by being in the pack. I am most confident with my run. mayumi: I need to work on my running as I had growing pain in my legs before this. I couldn’t train for five weeks so I need to catch up now. Swimming would be my strongest.
RIKI, WHAT ADVICE WOULD YOU GIVE YOUR SISTER?riki: She’s always done her own stuff. When I got into the sport, I picked up everything by myself, so it’s really important to know how to get sorted, especially when traveling to places.mayumi: I watch from the side when he packs his stuff. riki: I’m kind of an indirect guide for her. Another thing that I picked up is that with each race, you learn to be technically smart in the way you race.
WHAT ARE YOUR FUTURE PLANS? riki: I want to pursue a design degree in either Australia or London. But at the same time, I am not willing to give up triathlon. I am not considering slowing down at all. I am aiming to finish on the podium at the 2015 SEA Games in Singapore and hopefully, be able to compete in the 2020 Tokyo Olympics!mayumi: I would like to keep doing the sport and become a professional. My next target is to be able to compete in the 2018 Youth Olympic Games!
WHO INSPIRES YOU? riki: The Brownlee brothers are my inspiration because of how they balance their profession and life outside of triathlon. They completed their degrees while racing! They got the best of both worlds. mayumi: My friends motivate me to continue being in this sport. My favorite athletes are Jodie Stimpson, Radka Vodickova, Non Stamford, and Javier Gomez. riki: Radka will always call to swim or run with Mayumi, and give Mayumi tips on training as well when she is in Malaysia! sbr
Meet Rikigoro Shinozuka, 19, and his sister Mayumi, 13. Both promising triathletes, the two recently earned sport scholarships at Epsom College in Malaysia. Let’s see how
the two have slowly been moving up the ranks of the triathlon world.
HOW DID YOU GET INTO TRIATHLON? riki: I was into many things before. I started off with football, tennis, basketball, table tennis, and then swimming. The Japanese school that I was studying at needed another member for the swim team and I qualified for it. My goal was to not come in last. I swam competitively and running came naturally. About four years ago, a good friend of mine introduced me to triathlon and suggested that I try it out. After about two weeks of training, I participated in the local Trikidz 2009 series and won. That was when I realized that I have finally found my sport. mayumi: I followed my brother’s footsteps, from swimming to triathlon. I was a state swimmer before. We trained six days a week and because of the training schedule, I wanted to retire after a few years. I am always traveling with my brother and watching him race. His coach would tell me to run a little or get on my bicycle. I became involved naturally.
HOW HAS YOUR TRIATHLON EXPERIENCE BEEN LIKE? riki: I have been racing since I started doing the sport. Steve, my coach, introduced me to many overseas triathlon competitions. Being able to race in different countries was good exposure for me. I moved into the junior elite category in my third year. It was quite a huge change at first moving into the sprint category because of the distance. I progressed gradually throughout the year. My recent achievement is finishing 14th in the Burabay ASTC Triathlon Junior Asian Championships. I think that is the farthest any male Malaysian triathlete has ever gone! mayumi: I started in 2010. My first triathlon race was in Singapore. I was the first one out from the swim, but I wasn’t comfortable during my bicycle and everyone caught up. Not long after I started, I was getting good enough that I won some podium places in the 8 -10 year old category for several races. P
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TRAINING TOGETHER HERE ARE SOME PUBLIC PLACES WHERE YOU AND YOUR FAMILY CAN TRAIN TOGETHER, SUGGESTS JOLENE HONG:
PUTRAJAYA: PALACE OF JUSTICE AREA This is a very popular spot with its scenic architecture views. We usually go there during nighttime on weekends. This is when everyone in the family is free. The area is well-lit, which is crucial to us. We like to run there as the roads are flat.
KLCC PARK Another popular spot, this park is scenic with the Twin Towers and skyscrapers surrounding it. The park has a running track next to the walking path. The park is well-lit. One loop around the park is roughly 1.2km.
DESA PARK CITY This spot is located within housing areas, which makes it quiet. This park, which is perfect for running, is surrounded by lush greeneries and a lake. It gets lesser human traffic compared to the others. A loop around the park is around 2.2km.
TAMAN METROPOLITAN KEPONGThis is a very busy park in the morning. There is a huge lake and the running path is hilly. The distance is roughly 3.4km for a loop. This is a good place to train for longer distances as longer loops mean lesser repetitions.
My kids now know that they have to
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HERE’S HOW MOM. AND ENTREPRENEUR.
JOLENE HONG GOT HER. WHOLE FAMILY.
INVOLVED IN SPORTS.
ALL IN THE FAMILY
Jolene Hong is a mom, entrepreneur, runner, and manager at Athlete’s Circle Athletic Club, who has completed 16 full marathons since she started running eight years ago. This coming October, she’ll be participating in the Bank
of America Chicago Marathon. Among the World Marathon majors, she has completed two, Berlin and Tokyo. She intends to complete all of them. Her family is an essential part of her athletic journey. “My husband and I are into running and triathlons. When we got involved in sports eight years ago, we started with triathlons,” said Jolene. “Triathlons provide different challenges for each criteria. We told ourselves that it would be very inspiring for us to be able to overcome those challenges.” Her two sons, now 20 and 17 years old, have always been a part of her adventure into sports. Before they were old enough to compete, they cheered for their parents. They went to every competition that their parents ran in. Not long after that, they became inspired to run. Her sons turn to her for advice on training plans and see her as their guiding light. Jolene signs her family up for runs and they do it together as a group. It is a nice and healthy way for the family to bond. “My kids now know that they have to be active and keep exercising. They need to do that to keep up with the parents,” she says. sbr
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RACE
REC
AP KLANG PREMIÈRE CENTURY RIDE 201425 MAY 2014 • KLANG DISTRICT A total of 1,490 passionate cyclists participated in the Klang Premiere Century Ride 2014. Cyclists covered an 18km and 108km route along the Klang district and its scenic surroundings. With the objective of promoting Klang as a tourist destination, the event was presented by Première Hotel Klang with experienced sports organizer TriSportz Event Management and ALT Advantage in collaboration with Police DiRaja Malaysia. “The WCT Group has been an active supporter of sport events as we believe it unites people regardless of differences in social status, background, gender, and age,” said Peter Taing, Group Managing Director of WCT Holdings Berhad. “We are pleased to provide the community with a platform for family and friends to encourage each other to lead a healthy lifestyle while spending quality time together,” he added. Participants enjoyed the scenic and historical sites of Klang district in a non-competitive route which covered pre-war shop lots, railway station, fire station, Little India, Gallery Sultan Abdul Aziz, the Alam Shah Palace, and the Jambatan Kota.
PHOTOS COURTESY OF ALT ADVANTAGE AND CATHERINE SOO
KUNTAU MTB CARNIVAL 7 TO 8 JUNE 2014 With the theme ‘DareTo Be Different,’ Kuntau MTB Carnival attracted approximately 1,500 participants for the race and jamboree event. Kuntau MTB featured 14 river crossings, the most in any event, ensuring cyclists of an exciting adventure. The first day’s race saw the participation of 25 teams of professionals and national riders. The 43km route on the second day took the cyclists over various terrains. The participants enjoyed the ride through beautiful and unexposed spots like Jeram Kedah, a palm oil plantation, rubber estate, and a waterfall area. Organized by non-profit bicycle club Kelab Kayuhan Kuntau with Gin Huat Trading as its main sponsor, the two-day event is the first of its kind in the country.
PHOTOS COURTESY OF ZIKRI ABDILLAH RUSTAM AND MOHD FAIZ BIN ZAINORDIN
VIEW MORE PHOTOS
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RACE
REC
AP
PISANG RELAY PENANG 201422 JUNE 2014STRAITS QUAY MALL
Approximately 900 runners participated in the second edition of Pisang Relay Penang 2014. The race aimed to raise awareness of teamwork and has successfully done so with 300 teams using real bananas as batons throughout the race. Yang Berhormat Zairil Khir Johari, who officiated the event, was very impressed by how positive the runners were considering most of them were new to running. YB Zairil said he is happy to see how well the school boys performed, stressing on their good finishing time of less than two hours. Pisang Relay will be back next year for more pisang fun!
PHOTOS COURTESY OF LONE RUNNERS PHOTOGRAPHY, TIMMY KHONG, JASON LOW, MEI LING & FARIZ OF JAC PHOTOGRAPHY
EDUCITY SUNDOWN MARATHON 21 JUNE 2014EDUCITY SPORTS COMPLEX
A total of 5,000 runners flagged off for the first Educity Sundown Marathon. The event, which featured 12K and 21K distances, welcomed athletes from more than 35 countries. Organized by HiVelocity Events, EduCity Sundown Malaysia is part of the plan to expand the Sundown Marathon brand across the Causeway.
“I would like to thank all the participants who joined us on race night. Additionally, the crew and volunteers did an outstanding job to ensure a quality, safe, and fun course for all events. Also, thank you to all our sponsors and local authorities, especially the traffic police, who helped to make this event a success,” said CG Lim, Managing Director of HiVelocity Events. “Plans for this event were well organized and executed on race day and I could not have asked for a smoother and issue-free debut of the EduCity Sundown Malaysia 2014.”
PHOTOS COURTESY OF UNIVERSAL FITNESS & LEISURE SDN BHD
VIEW MORE PHOTOS
MUNRO AND STEFFEN ACE CENTURY TUNA 5I5029 JUNE 2014SUBIC BAY, PHILIPPINES
Around 1,200 triathletes from all over the world including international sports icons converged at Subic Bay, Zambales, Philippines to participate in the third year of Century Tuna 5i50. Australia’s Casey Munro and Caroline Steffen emerged as this year’s Male Professional and Female Professional champions respectively. Following Munro as top finishers for Male Pro category are Michael Murphy (Australia), Simon Agoston (Austria), and Eric Watson (Australia). Meanwhile, last year’s Female Pro Champion Belinda Granger from Australia finished second followed by Monica Torres (Philippines),and Jodie Scott (Australia).
For complete results, visit:http://www.5150philippines.com/centurytuna/information/race-result/
PHOTOS BY CHESCA REYES
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RACE
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APPORT DICKSON BACK TO NATURE TRAIL RUN 2014 8 JUNE 2014 PORT DICKSON TOURISM CENTER OF EDUCATION
Organized for the first time by Outdoor MountDesign, the Port Dickson Back to Nature Trail Run 2014 garnered a total of 720 participants. The runners went through a 7km forest trail in Hutan Simpan Sungai Menyala, Negeri Sembilan. This back to nature run was an effort to promote sports tourism, attracting participation locally and internationally. Runners from the United States, England, France, South Africa, Indonesia, Kenya, and Malaysia ran through the scenic forest trail, seeing the oldest Jelutong tree in the area. With the increasing popularity of sports events, the organizers aim to continue implementing and sustaining races like this. This event was supported by the Lembaga Pelancongan Negeri Sembilan, Majlis Perbandaran Port Dickson, and Jabatan Perhutanan Negeri Sembilan.
PHOTOS COURTESY OF MOUNTDESIGN OUTDOOR
VIEW MORE PHOTOS
NEWS
2XU 113K TRIATHLON DESARU 201416 AUGUST 2014 • DESARU, JOHOR Some 500 triathletes are expected to participate in the 2XU 113K Triathlon Desaru 2014, including two exemplary professionals, Cameron Brown and Jamie Hunt. Apart from homegrown talents such as Hafiz Wong, Shahrom Abdullah and Mohd Sabki, triathletes from Thailand, Vietnam, Myanmar, and Malaysia are expected. Choo Ling Er, Malaysia’s fastest female athlete, will also be there. “The timing of this event is perfect for athletes to peak in September’s IRONMAN Malaysia Langkawi,” said Event Director Andy Foo. For more information visit http://www.desarutriathlon.com/
PHOTO FROM FACEBOOK.COM/PAGES/CAMERON-BROWN-IRONMAN-TRIATHLETE/245827695467763
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SCORE RUN 2014 8 JUNE 2014PADANG MERBOK, KUALA LUMPUR
A total of 3,512 runners turned up for SCORE Run 2014. This event is part of SCORE 2014, Malaysia’s biggest and most comprehensive sports, fitness, and outdoor recreation exhibition. The 15km category was the first to be flagged off at the crack of dawn with 1,650 runners; they were later joined by runners in the 10km category. The latter ran through a picturesque route of Kuala Lumpur at Padang Merbok while the former took the extra challenge through a steep climb up the Bukit Tunku loop. The first batch of runners crossed the finish line 50 minutes into the run. The organizers hoped to bring together active Malaysians as part of SCORE’s philosophy of promoting a healthy lifestyle through sports and outdoor recreation. “Ultimately, in line with our vision ONE PERSON, ONE SPORT, SCORE looks forward to many more exciting sports, fitness, and outdoor adventure events to motivate Malaysians to embrace a healthy and spirited lifestyle,” said Patricia Tan, CEO of Mantra Experiential, the organizer of SCORE Run 2014. Those seeking for a fresh challenge to push their physical limits can look forward to SCORE Run Series in 2015. The event was organized by Mantra Experiential Sdn Bhd, and supported by the Ministry of Youth and Sports.
PHOTOS COURTESY OF CATHERINE SOO
BSN PUTRAJAYA NIGHT MARATHON 2014 PRESS CONFERENCE 11 OCTOBER 2014 The Bank Simpanan Nasional (BSN) Putrajaya Night Marathon is back for its fifth year. With a new race route and 16 categories, the organizers are anticipating 10,000 participants this year. “We have been a part of this event since 2011. This shows BSN’s dedication in promoting a healthy lifestyle and reaching out to the less fortunate,” explained Ahmad Latfan, Deputy Chief Executive Corporate Support of BSN. Money raised from the 10KM corporate race will be donated to Persatuan Disleksia Malaysia, an NGO that helps improve the learning abilities of dyslexic children.
PHOTOS BY KARUNA ANG
ENDURANCE SPORTS MAGAZINE LAUNCHED 28 JUNE 2014SUBIC BAY, PHILIPPINES
To expand its reach in the fast growing triathlon and endurance sports community, the same team that brought Swim Bike Run Magazine in Singapore and Malaysia, New Leaf Community Media Solutions Inc., recently launched Endurance Sports Magazine during the Century Tuna 5i50 Triathlon in Subic Bay, Zambales, Philippines. Publisher TJ Parpan highlighted the magazine’s uniqueness including its augmented reality (AR) feature that allows you to watch a video, see more photos, and connect to social media by just scanning the pages with the AR icon. “It’s an effective multimedia product and this is just the start of what the brand has to offer,” TJ said. Endurance Sports reaches its targeted community through the integration of media platforms—print, interactive editions, and events. Its digital edition is downloadable for free from App Store and Google Play. Community Editors Jaymie Pizzaro (thebullrunner.com) and Raymond Racaza (www.run.ph), both triathletes, were also present during the launch.
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2 4 SW I M B I KE RU N M AL AYSI A | I SSU E 0 9
BIKE SHOPS ATHLETE CYCLEA-17-G, Ground Floor, Block A Jaya One, 72A Jalan Universiti, 46200, Petaling Jaya
BAGINDA CYCLING No. 3, Kedai PLB Kg. Dato’ Abu Bakar Baginda, 43000, Kajang, Selangor
BAN HING LEONG ENTERPRISE CONo. 74,Jalan Intan 2, 42600 Jenjarom, Selangor
BEST BICYCLE EXTREME SPORTLot3435, Jalan Sg Jati, Bt 1 ½, Kg Jawa, 41000 Klang, Selangor
BICYCLES – ONLINENo. 57, Jalan PU 9/1, Taman Puchong Utama, Puchong Selangor
BICYCLE WORLDNo. 9178, Jalan Negara, Taman Melawati, Kuala Lumpur (beside 7eleven Melawati)
BIKE CORNER CYCLE TRADINGNo. 13-G,Jalan Temenggung 5/9, Sek 9,Bandar Mahkota Cheras, 43200 Cheras, Selangor
BIKE CYCLE22, Jalan Mega, Taman Mega Jaya, Cheras, 56100 Kuala Lumpur
BIKE ELEMENTZ No. 90, Jalan Rimbunan Raya, Laman Rimbunan, Kepong, Kuala Lumpur
BIKE HOUZ 20 Jalan Imbi, Pudu, 55100 Kuala Lumpur
BIKE PRO BICYCLESNo. 17, Jalan SS23/15, 47400 Petaling Jaya, Selangor Darul Ehsan
BIKE QUEST No. 72, Jalan SS2/3, 47300 Petaling Jaya, Selangor Darul Ehsan
BIKETECH SUBANGNo. 60, Jalan SS 15/4, 47500 Subang Jaya, Selangor Darul Ehsan
CERVELOG-20A, Ground Floor, Wisma SPS, No. 32, Jalan Imbi, 55100 Kuala Lumpur
CHAP KHOON HUAT 24, Jalan MY, 3/2 Taman Sri Gombak, Batu Caves, 68100, Selangor
CHECK POINT ZERONo. 9-9-1, The Parc, Rampai Business Park (South), Jalan Rampai Maju 3, Taman Sri Rampai, 53300
CICLISTA No. 22, Jalan Opera B, U2/B, TTDI Jaya, Section U2, 40150, Shah Alam, Selangor
CYCLE LIFE TRADINGNo, 12 Jalan Bukit Permai Utama 2 Taman Industri Bukit Permai 56100 Kuala Lumpur
CYCLEPRO BICYCLE SHOPNo. 42, Jalan 1, Taman Paduka, 45000 Kuala Selangor, Selangor
CYCLE STUDIOSNo. 3, Lorong Datuk Sulaiman, Taman Tun Dr. Ismail, Kuala Lumpur
CYCLOMOTION15G, Jalan Wangsa Delima 2A, Seksyen 5, Wangsa Maju, Kuala Lumpur
EXPRESS PRO BIKE SHOP46G, Jalan Radin Anum 1, Sri Petaling, Kuala Lumpur
FOLDING BIKE TRADINGG10 & G13, Emerald Plaza East, Jalan PJU 8/3, Damansara Perdana, 47820 Petaling Jaya, Selangor
GAINWAY BICYCLE SHOPNo. 108, 112A, Jalan Zaipin, 3A/KU5, Bandar Bukit Raja, 41050 Klang, Selangor
GH SPEEDBIKES No. 19, Jalan PJU 5/20A, The Strand Damansara, Pusat Perdagangan Kota Damansara, Kota Damansara PJU 5, 47810 Petaling Jaya
GODZILLA CYCLES12G, Jalan PJU, 5/20 C, The Strand Damansara, Kota Damansara, Petaling Jaya
GREEN BIKE SHOPNo. 110, Jalan Radin, Anum, Sri Petaling, 57000, Kuala Lumpur
GW CYCLENo. 35, Jalan Anggerik Vanilla T31/T, Kota Kemuning, 40460, Shah Alam, Selangor
HEAVY TOOLS CYCLE CENTRENo. 29, Jalan SS14/1A,47500 Subang Jaya, Selangor
HONG SENG HUATNo. 15, Jalan Besar Pekan Bangi Lama, 43000 Bangi Lama, Selangor
HUAN SCHEN SDN BHDNo. 12, Jalan Tiaj, 2/5, Taman Industri Alam Jaya, Bukit Cherakah, 42300, Bandar Puncak Alam, Selangor
H2C – HEE HONG CYCLENo. 18, Jalan Nirwana 1, Taman Nirwana, Kampung Pandan Dalam, 68000, Ampang Kuala Lumpur
I’M CYCLIST• Waterfront @ ParkCity, Lot GF27, No. 5, Persiaran
