The Kayuhan Santai Merdeka bicycle ride tested the strength and endurance of cyclists
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THE HEALTH | SEPTEMBER , 2023
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DIFFERENT STROKES
BY ADI SATRIA
ONE BEAUTIFUL Sunday morning on Sept 10 , a few hundred residents of my Ampang community gathered with their bicycles at the Padang Perbandaran MPAJ in Pandan Indah for a 21km ride around the area to celebrate Hari Merdeka .
Dubbed the Kayuhan Santai Merdeka , the ride covered five mini road slopes which tested cyclists ’ strength and endurance , especially those above the ages of 60 and 70 like myself and my 71-year-old younger brother .
It was not a big deal for both of us as we have been cycling for health for many years now . Every four kilometres or so , there was a rest stop for everyone to gather for a refreshing drink of water and other juices . I avoided the fizzy drinks as water alone was enough to sustain my energy .
Many people do not understand the risk of drinking too much energy drinks during these sessions . A report by a well-known sports doctor once revealed that a cyclist who took these drinks for his 50-100 km rides over the years developed kidney problems as the constant lack of water in the body due to sweat had eventually damaged his kidneys .
It made sense as the purpose of cycling or any other sports and exercise is to burn fat and release toxins , and water can help to do that nicely . Thus , hydration with enough water is essential to keep the kidneys functioning .
I discovered this fact about 15 years ago when I spent 20 days at sea around Penang Port for a documentary we were shooting . While some crew members consumed energy drinks , I was happy with just bottles of water to take me through the day without feeling tired or dehydrated .
Since then , sustaining my energy level and preventing weight gain has been my practice . After all , I am not doing this for competition , so I do not need any energy boosters .
For as long as I can remember , I discovered that cycling ( and bicycles ) was the fastest-growing industry in the world ! Even our car manufacturer , Proton established a company to design and manufacture sports bicycles .
BENEFITS OF CYCLING
In fact , one of the designers was a UiTM design graduate . Proton decided to close down the company some years later for reasons best known to themselves . It was a pity as it could have been a sustainable venture if it had good management and astute
Cycling for health
The Kayuhan Santai Merdeka bicycle ride tested the strength and endurance of cyclists
marketing . Malaysia could have been known as a player in the industry .
After all , we did produce an Olympic medalist ‘ The Pocket Rocketman ’ in Azizulhasni Awang , who is also the world number one in the Keirin category . By the way , I have one of those Proton bicycles which cost RM8,000 back then . I got it as a gift from my nephew who went on to buy other bicycles for his favourite sport .
What are the main benefits of cycling as a health routine ? Cycling can help protect you from serious health diseases such as stroke , heart attack , some cancers , depression , diabetes , obesity and even arthritis .
Imagine having fun like when we were kids , going to the neighbourhood shop to buy things , visiting friends or going to the playground and to school , especially in Penang , where I came from . Cycling is a low-impact exercise compared to other recreation like jogging , which can strain your knee joints .
Cycling increases stamina and strengthens your heart muscles thus preventing heart attacks or stroke . For me , covering the 21km would not have been achievable if I had not regularly cycled as it does put a strain on your thigh and calf muscles . You also need to have a strong mental attitude to overcome the challenge .
Research has also shown that if you cycle , you can reduce the chance of getting bowel cancer . As Type 2 diabetes is increasing , large-scale study in Finland found that people who cycled for more than 30 minutes daily had a 40 per cent lower risk of developing diabetes .
Cycling definitely helps improve your balance , your mind and mental coordination and this will in turn prevent dementia . Another study by experts concluded that it can help increase certain proteins in the brain that help with movement and cognitive function , beneficial for keeping Parkinson ’ s symptoms in check , besides improving the overall quality of life of Parkinson ’ s patients .
So do not be surprised if you meet many senior citizens over 60 cycling during weekends to Genting Highlands or the outskirts of Kuala Lumpur covering distances of up to 50 to 100 kilometres , including hill slopes .
Compared with jogging , cycling is a less-impact sport which actually strengthens the knee muscles , preventing joint pains or arthritis . I
Adi Satria , a veteran of the marketing communications industry , discovered the power of cycling as a healthier , pills free journey in his senior years . Inspired by many seniors worldwide who enjoyed their chance for a fulfilling life , he feels more should join in as well . can attest to that to address my knee joint issues .
CONSUMING THE RIGHT FOOD
However , as in all sports , nutrition is an important aspect to the overall health equation . For beginners who want to take cycling seriously , fueling your body with a balanced diet is essential to help you adjust to increased physical activity .
You have to make sure the right amount of complex carbohydrates , proteins , fruits and vegetables are consumed regularly and ensure you stay hydrated with water and fresh juices . This helps increase your energy levels and muscle recovery , which many take for granted .
As your body needs more calories , you must ensure you don ’ t overconsume . The amount depends on the distance you want to cover for your ride . The speed at which the food you eat changes into glycogen ( glucose stored in your body and released when energy is required ) depends on the food you consume , usually three hours before the ride .
These foods include porridge , pasta , poached eggs , whole meal toast and of course bananas . As banana is considered a small portion , you can take it 30 minutes before the ride .
While riding short distances less than 20 kilometers , it is important to constantly hydrate your body with water . However , for longer distances , say up to 100 km , more food should be consumed .
Choose the right sports drinks and water supplements that offer better hydration than just water , as the sugar and sodium within them can mimic the body ’ s natural fluid balance . This will also help increase endurance and post-workout recovery and prevent dehydration and cramps .
Energy bars that contain a combination of carbs , fat and protein are also good to take while cycling long distances .
After a ride , it is also important to recover and maintain your body condition to prevent muscle aches , cramps and tiredness . Consuming a milk-based drink , protein smoothie , jacket potato and beans or even chicken or fish with rice and vegetables to refuel is recommended .
This is when I indulge in my favourite ritual – ‘ nasi kandar with chicken and egg . A glass of ‘ teh tarik kaw kurang manis ’ will wrap up the session .
Always avoid consuming processed foods , refined sugars and dairy as this can make your muscles and joints feel even worse . Instead , foods high in antioxidants such as berries can help reduce muscle soreness . – The Health