Foam Roller Exercise for ITBS

Remember i "made" a foam roller some time ago? I have been diligently using it and has seen great results from this simple contraption. One of the main reason i made this was more for prevention of  Iliotibial band syndrome or ITBS as they are infamously known.
What Is ITBS?
To qoute wikipedia:
ITBS is one of the leading causes of lateral knee pain in runners. The iliotibial band is a superficial thickening of tissue on the outside of the knee, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. The band is crucial to stabilizing the knee during running, moving from behind the femur to the front while walking. The continual rubbing of the band over the lateral femoral epicondyle, combined with the repeated flexion and extension of the knee during running may cause the area to become inflamed.
In laymen (or women) terms, it is known as the pain above/side of the knee while walking and running. To some, the pain can be "crippling". I was showing symptom of this and decided that perhaps it is time to do some active intervention.
How To Do It:
Doctors diagnosing ITBS will usually gives you anti-inflamatory drugs such as Celebrex which also double as a pain killer. Usually, they will also order RICE or Rest - Ice - Compression - Elevation. Other methods such as shoes insert and also changes to training will help as well. But one thing that people suffering from ITB can harness is to use a foam roller and do the ITB roll. 
Warning - it is very painful for some.
1. Lie on a foam roller on one side. Use your hand and another leg for support.

Support with hands and feet

2. Start just below the hip/pelvic bone and roll towards the knee. Stop right before the knee (as per above).
3. Repeat by slowly sliding the legs slowly up towards the hips.
4. stop at area that hurts (trust me, it will) and count to 10 at each spot simulating self-myofascial release (SMR) or deep tissue massage. 
How Long To Roll?
I typically takes up to 5 minutes each legs (in conjunction with other foam rolling technique for other legs muscle) and take my time rolling. The "suspended" position works not only my ITBS, it forces my core and shoulder to work to balance as well. 6 weeks after doing this, my legs feel better and stretched - which is super crucial to prevent any injuries caused by the daily mileage i put into my training.
Next: Other Foam Rolling Massages You Can Do At Home

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Blackstrap Molasses Benefits

I have been getting a few enquiries about this particular ingredient that appears in my blog entry here and here and here. Blackstrap Molasses may sound like something a pirate would take or some might think it is linked to some helicopter's lubricant. Rest assured, it is nothing like that and it is actually a by-product when one is refining sugarcane to obtain the white sugar we all take in our life.

Hell yeah!

Our preoccupation with anything "white" such as white sugar, white flour and white rice has caused the manufacturer to (over) process the food we take everyday. Blackstrap molasses is actually the third boiling of sugarcane after all the sucrose (sugarcane sugar) has crystallise. 
Usage
Blackstrap molasses is a very versatile food product that can be used to offset/replace the use of many other food addictive. any recipe that requires honey, sugar, brown sugar, syrup (such as corn, malt or maple) and even as a replacement for sweet soya sauce typically used to make stew (Malaysian style). They are widely used in making cookies and known ingredient to make shisha (thanks Doc Azman) by mixing tobacco with molasses. 

Blackstrap molasses used in breadmaking, replacing sugar and/or honey. This is essential as it serves as "food" to the yeast for the bread to grow.

Other than that, molasses are mixed with feedstock and fed to animals such as cattle. Must be the high concentration of minerals that has driven the farmer to do it, apart from adding taste to the food. Industrial application, molasses are known to be mixed with ethanol and used as fuel for vehicles. How is that for versatility?
Nutritional content
The black color of the molasses might turn many off. Added with the viscous (thick) appearance at room temperature, not many are willing to put it in their mouth. Blackstrap molasses are known to contain trace vitamin and most significantly B6 and abundance of minerals such as iron, calcium, potassium and magnesium. One teaspoon provides up to 20% of the daily recommended need for these vitamins and minerals. Energy wise, a serving (one tablespoon, about 20grams, as they are more dense) provides about 60kcal (calories from sugar or about 15grams of it) with the balance to be liquid and minerals. Molasses is a low GI food which burns slowly in the system and does not cause an insulin spike, making it suitable to be used for diabetic patience.
Variation of Molasses
There are the sulphured and unsulphured version of this. Molasses derived from young sugarcane (unripe) has sulphur added to increase the sugar (refining) yield and to act as a preservatives to the sugar. Obviously, as the final product (aka white sugar) is packed, the sulphur resides in the molasses. The unsulphured version uses matured/ripe sugarcane and are typically more expensive. To be sure, get a certified organic molasses and it should be fine. Otherwise, read all labels. 
Price
A typical bottle/jar will cost RM19.90 for 450grams. You can get them at your nearest organic stores or speciality grocery stores. Just don't expect to find them at your local sundry shop. Malaysians do not see the value (long term, health wise) of offsetting the use of sugar in their daily diet until it is too late. 

Looked Yucky - But full of nutrition!

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Homemade Burger With Homemade Charcoal Bread

Many of you following knows my love for burgers. With the current "trend" that has seen the mushrooming of these "gourmet" burger that has people lining up to 40minutes to get their bite, I still have my reservation on just how "healthy" they are. I know I am often critical (and loud) with my conviction of healthy eating and I am often driven by a simple rule - Do You Know What Goes Into Your Food?
There were many instances that these homemade burgers were made at home here, here and here. As i progresses and eating healthier, the ingredient and the marinated changes with the same  delicious outcome. Today's entry will showcase the newest edition. 
What You Need (serves four)
500grams of lean minced beef from market. I am particular about fat content and happy that the butcher (in TTDI wet market) had a fat less mince meat.

I know, I am boring. Some of you will say "Meat with no fat?, Is that nice?"

One onion, diced.
One clove of garlic, diced. Add more if you like your meat to be stronger.
Some seasoning - and my favourite is the trusted "black and white" aka Salt and Pepper.
Some sesame seeds, as I happen to have some at home.

All ready

I have always love the bittersweet taste of blackstrap molasses and decided to add a spoonful or two onto this mix.

Shiny Black Bittersweet Goodness.

Mix everything in the bowl with your hands to ensure that all the ingredient are thoroughly mixed. You can of course use a fork to do this, but nothing beats getting your hands (washed of course) dirty. Once the mixture is done, set it aside and let it sit for at least 4-hours in a fridge.

Into the fridge it goes!

The burger patty was meant to be eaten two Sunday ago. Then wifey met with an accident while cycling and the "date" with two friends has to be postponed. I proceed to transfer the mixture into an airtight container and placed it in the freezer. Yesterday, the two friends came over for brunch and the patty was defrosted a day before and left in the fridge. What i did was to break the patty into equal amount and roll them up to about the size of a (smaller) tennis ball. A grill pan was heated up and the burger patty were placed onto the hot pan and flattened to about an three-quarter of an inch thickness. 

Sizzling on the pan.

Meanwhile, we made a fresh batch of bread. This time, with all the hype about Bamboo Charcoal Bread, we decided to make one to "stay in trend". Honestly, Bamboo charcoal bread is nothing more than an over-glorified normal bread with well...bamboo charcoal.

With butter melting on soft warm bread...

The blackness of the bread is dependent on the amount of bamboo charcoal one put into the recipe. I put in two teaspoon and it turned out as black as it should be. Awesome. Taste wise, it taste like bread. Nutrition wise - do not take charcoal bread with any medication!
We cut up some fresh vegetables to be eaten either as salad or wrapped with the burger. Lettuce need to be sliced thinly for that messy look. While waiting for the patty to cook, I whipped up some  mushroom cooked in milk, salt, pepper, dry herbs and soya sauce to be used as topping. It is easy cooking as one just need to lightly cook the button mushrooms and keep it aside.

Grilled pan has to be HOT else you would not get the grilled look

Once the all the items were ready, it is matter of stacking them all up. We added a slice of cheese to each serving and the heat of the burger melted it perfectly.

How Doc Pui San like them. The Mushroom was superb - but that was my own opinion (on my own cooking)

Almost there!

Top up the burger with the fresh vegetable and finally, add one more slice of charcoal bread and you get the signature-to-die-for Burger.

Doc Azman call this "The Darth Vader".

How awesome was it? Lets just said no words were used to describe it and it was just very silent eating with moans of satisfaction from all at the table.

I Am Your Fadder!

My photo did no justice to the burger. Azman took it really well and more appetisingly done. Here, from his Instagram.

A big Bite, Now!

Estimated calories per serving is about 500kcal and this is based on the quarter pound of lean beef (220kcal) with each slice of bread to be circa 90kcal (180kcal if you take two) and the rest of the items make the balance of the calories. There is absolutely no oil used except the pure butter on the bread. If this is awesome, share the recipe out, the world can be a better place with better (and healthier) eating!

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The Ride That Should Not Had Happened

Sunday. 6.00am. Alarm woke me up to the usual tune signalling it was time to get up and prepare for the Powerman Putrajaya cycling loop and running session, or BRICK as how we some of us familiar with the sports would call it. Woke wifey up as i went downstairs after shower and changing to my favorite CSC sleeveless jersey which I wore for my last Ironman in 2010. Wow! The jersey felt super loose - mainly due to the weight loss that has taken place over the past 1 year.  loaded up the bike on top of my car and headed to pick my mum-in-law up from her home. She was babysitter designate on weekends that me and wifey wants to go out and train together.

Bright Superb Morning 7am

Upon reaching my MIL's place, i noticed that she was not awaken yet. I called wifey to ask if she had called to wake up her mum, of which she said "Since 6.45am, but no answer". I started ringing the bell, calling the house phone and calling her handphone - no answers. I started to get worried as I called wifey again to see if she managed to get her. It was NO. Thoughts started racing in my mind; did she fall while going to the toilet?". "Her heart is weak, Oh God no, i hope it is not!". Many thoughts raced through my mind that morning. After about 30minutes, i decided to leave and go back home - to prepare for any eventuality. Upon reaching home and as I was about to make another call, the phone rang.
"Where are you? Already 8am, aren't you supposed to be here by 7am?", My MIL asked.
It was a mix of anger and relief, and we started laughing. Picked the MIL up and called Doc Pui San to meet her by 9am to cycle the Powerman Loop.

Babes at Putrajaya

We started off right at 9am and was lead by Pui San as she knew the route. I drop back a little so i could be near wifey which is on her 4th official outing (cycling). Weather was perfect, company was great, speed of which we were cycling were decent.

Cycle on the leftmost lane. Putrajaya is popular with cyclist because less traffic and wide road.

Because it was route familiarization, speed was not important - moreover, wifey being beginner to an extend and not gotten her "cycling legs" yet, could only go that fast. Her average has been at 20km/h, which is pretty decent. Putrajaya has many cyclists using the road as training ground. The huge roads and minimal traffic particularly on weekends is ideal and a safe conducive place to be.

Waiting at most intersection to ensure everyone accounted for

Immediately after the last photo above (taken at 9.21am), my wife was hit from the back by a motorcycle. I was just 50m ahead of her waiting for her. I looked back and all i saw was this motorbike going at speed and rear ending my wife. It was horrifying. I saw my wife being thrown over the handle bar, landed on the hard hot tarmac and i could not do a single thing. I dismounted and ran towards her. My life was in a blur. I can't recall how i felt that moment except one thing that was certain - worried.
Upon reaching her, Wifey was sprawled on the road, her left side of her face on the tarmac and she was crying in pain. Her right shoe was missing, the sunnies flung off her face, bicycle a few meters from her and the water bottle a good 10meters away. I quickly (and tried very calmly) assessed the situation.
1. Limbs are all where it should be and not in any peculiar position - ok, no broken/mangled bones.
2. Still talking/crying - ok, conscious.
3. In pain - ok. Alive.
I spoke to wifey and asked if she could move herself - my logic if there is any neurological damages, she would not be able to do so. She could and she slowly sat up in a daze - all the while crying and her face bloodied. What i saw was bad bruises on the left side of the face at the cheekbone.
And then, anger came to me.

Moving the bike to the roadside

I confronted the motorcyclist, a girl why she did not see my wife. Her reply was an unbelievable "Tak nampak" (did not see). WTF is that? My wife could had died!
My fingers were trembling as i tried to recall Pui San's name on my phone. I dialled once and there was no answer - Oh God, please do not let her keep the phone in her car! Then the phone rang and i tried as calmly to tell her what happened.
"OhShit!", her first respond.
So happened, a group of men (which i later found out was Polis from Presint 11) passing by Lebuh Sentosa stopped to check and radio-ed for ambulance and polis for back up. Pui San reached soon after and another cyclist (which i later found out his name to be Tengku Amir) stopped to offer help.
Things were in a daze and I was super worried for wifey though she appear to be talking. The moment I heard her scolding the girl - TWICE, i knew, she was lucid. Amir told me he lives nearby and will get home to get his car to take the bike. I am grateful. A stranger that stopped and helped!
Within 5 minutes, a traffic polis arrive and within the next couple of minutes, the ambulance came. Wifey was check by the medical assistance/emergency response personnel and was moved to the ambulance. Pui San checked wifey for any other broken bones or internally injured organs by pressing her back and seeking response. I told Pui San to follow wifey to the hospital while i clear up all the items on the road.

The motorbike and the girl's sibling and mother. Ambulance left for hospital.

Amir soon came with his car and took me to my car so I could load up all three bikes and then rush to the Hospital. Amir helped me to get to the IPD Putrajaya to leave the bike (as evidence) and then went back to the Hospital again. There i found out Amir is a deputy public prosecutor (DPP) and works in the AG's Chamber in Putrajaya. Unassuming. We also found out that the girl's father was a polis personnel. Amir left soon after as he has other appointment. I can not say enough thank you to him for the help he rendered - including informing me of my right to report and how i should report it to the polis.

Johann at the Polis Station. I removed the front wheel to minimise the chances of it going "missing".

IPD Putrajaya - Traffic Division

About an hour waiting outside for wifey with Doc Pui San, a Medical Officer (aka doctor) came out to inform us about Wifey's condition.
"Fracture kat tulang belakang (fracture at backbone). We are not sure stable or not stable", he told me and Pui San.
I felt the world crumbled around me. Time stood still.
"Kita dah inform specialist untuk tengok", He said before leaving.
That was the longest 2hours in my life before I was allowed to see wifey.
I was shown the x-ray by the Ortho specialist of which she could not confirm (due to resolution of the x-ray) if the fracture was fresh or old. She was in the opinion that wifey should be warded for observation with CT Scan done soon.
"But our CT Scan is not working sir", She said.
Knowing that myself and wifey has hospitalisation insurance, we decided to discharge at own risk and plan to bring her directly to Damansara Specialist.

Face bruised but still in high spirit

Taking extra care to drive carefully and having wifey sitting in a reclined position, we arrived at DSH and was placed in the A&E. The MO came and arranged for CT Scan after finding out that was the next course of action. CT Scan was performed within the next 30minutes and the Ortho specialist came in within 45mins of admission. The doctor confirmed that there was a fracture at T12 Thoraic backbone. The fracture happened at the front portion of the bone where it is thicker and though fragmented into three parts, missed the spinal cord. 
Which was a relief.

OK. Can smile again.

Wifey were ordered at least 24hours in-ward observation to ensure that the lower limbs do not feel numb, pins and needles etc which could indicate a pinched nerve or injury to the spinal cord. Doc Azman, which were supposed to meet up with us that afternoon for home cooked dinner came to visit us in the Hospital. Wifey's painkiller started to wear off and she was given another jab. Her lower back was bruised and there were a lot of pain radiating from the waist area. 

The more serious injuries

October 8 was our wedding anniversary and it was spent in the hospital. I am just glad that there wasn't anything more serious than :
1. Fractured T12 that misses the spinal cord
2. Concussion
3. fractured cheek bone with burst capillaries around the eyes and cheek.
4. multiple bruises on arms, legs, ankles which will be a pain when taking bath.
5. road rash on right shoulder that will be a pain when wearing bra.
6. Bruises above the lips consistent with kissing the tarmac.
7. Bruised lower back and bum, which makes it difficult to lie down flat and even walk.

Other wise, everything is superfine.

Happy Anniversary Darling!

Wifey was discharged the day after and we went to the IPD in Putrajaya. Walking was a pain and she can manage small steps - reminds me of the time she just gave birth. The painkiller given by the doctors were the only defence between pain and comfort. After the report was done, we were allowed to collect the bicycle and the girl that hit wifey too, could collect her motorcycle. We found out that the girl is an undergrad in a nearby local uni and just gotten her license about a week before the incident. She was apologetic and personally called wifey up to convey her regrets.

Material damages were mostly on the bicycle. These are replaceable unlike a lost life. We will try to claim for the repair/replacement from the Girl's insurance - which in our opinion is appropriate. 

Minor but not taking chances on the integrity.

broken rim and brakes.

possibly broken RD as it hyper extend in a way i never seen any RD did

The helmet that wifey wore that day was new. It actually saved her head from more possible head injuries. I inspected the cracked helmet and found that it broke into no less than five pieces (i initially thought it was three). The right side, which her head apparently landed first, were compressed by at least half an inch at certain part, deforming the helmet. There was indention marks on the helmet caused by the strap.

Broken into a few pieces and you can see the indention clearly. Noticed the compression on the thickness of the helmet on the side of the helmet.

The left side of the helmet with original thickness of 1-inch

the right side, compressed

The left side thickness in comparison to a key

The left side, which were compressed visibly.

The above shows why cyclists should wear helmet. In a very lucky accident like these (as in NO fatality), the helmet saved wifey from further serious injury to the head. Even with the helmet on, wifey is still feeling sore due to this knock. 

There is a few things that we learnt from this incident:

1. The incident where my MIL did not wake up and delayed the cycling outing were likely fated and a subtle way to get us to consider cancelling it. We are rarely late for anything if appointments already made.

2. Bring your IC or a photostated IC or any sort of documentation to prove your identity. Wifey forgot to bring hers - for the first time!

3. If you have no hospitalisation coverage - consider to get one. 

4. No helmet, no ride! This is no excuse. We saw a group of cyclists without helmet cycling around Putrajaya!

5. Always make sure your handphone is charged. Mine ran dangerously low that morning.

6. Never cycle alone. We were glad we did not!

It has been a week since. Wifey is slowly recovering and it will be another long 7 weeks before wifey will be so-called recovered. At the moment, the bruises at the back, the dizziness due to the concussion and the vanity of the cheekbone takes priority to heal.

And we can only hope the fractured T12 will also mend itself by then. Don't wait up too long, wifey will be back soon - and chasing after you.

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Online Security: How Safe Are You?

Online Banking Scam - many of us receives phishing emails everyday in our in-boxes. Some emails are convincing while some are too detailed (or lack of) to be convincing.

The "Failure to do so" statement gave it all away.

As we enter the phase of rapid modernization, there is no doubt that technology plays a vital role in our lives today. Have you ever wondered what life would be like without technology? End of the world? To some, perhaps. Considering how high-tech gadgets are flying off store shelves, electrical appliances easing our chores around homes, and almost every aspect of our lives shifting gears to the virtual world, mark our words when we say technology is here to stay.

Technology & Vulnerabilities

Amidst all this, technology in itself may pose a danger to us especially in terms of security and privacy. Isn’t it scary when you find out that your account has been hacked into? Can you guarantee that no individual will be able to figure out your seemingly impossible password? 

Yes, life is easier but it’s hard to ensure that our security is not compromised.

"Click here to Lose Money"

The same applies to digital banking, a service that has been constantly growing in acceptance over the years.  Introduced to the public in 2000, it received mixed reviews by critics and users alike. The idea of banking in the virtual realm back then seemed foreign to people as it was still in its infant stage.

“Amongst the concerns raised by users, many questioned the safety of submitting personal information via the internet, along with making online transactions,” said Alan Ang, CTO of a technology company.  “There were a few high profile online fraud cases that hit the headlines, causing many to reconsider their choice to transact online,” he explained.

Always ensure that the website URL is valid and if possible is HTTPS and not just HTTP. The S signify a "secured" connection

Conversely, Malaysia stepped up to the challenge to ensure the effectiveness of online security.  Across the board, proactive steps were taken legally as well as technologically in order to improve web security and regain consumer confidence along the way. Fast forward to our time, the effort has not gone unnoticed as the flourishing digital banking and e-commerce systems have impacted millions of lives besides earning the trust of its users.
Convenience

Digital banking is a service that many cannot without nowadays. Considering the hours that a typical urban Malaysian work, it would be really time consuming having to go to multiple locations to run errands and to sort bills.  Digital banking allows them to do it at any time of the day (though some bank taken a step further by limiting transaction beyond 11pm), and at any location, without having to drive, park and wait in line.

This convenience provide users with an added sense of security and confidence, being able to make various payments without having to physically carry and transfer large amounts of cash.  Considering the public’s concern about petty crime on the street, being able to do banking on phone regardless of time and place can be comforting for most.  Digital banking really does allow  them to keep a distance from potential harm’s way.

Today, the convenience of digital banking goes beyond services like loan repayments, statement reporting and fund transfers.  Almost every single bank in Malaysia is caught up in the race to provide not only one of the best online banking services, but to also make certain that their security system is top notch. Protecting the privacy and security of their users is of utmost importance. Whilst we enjoy the benefits of online banking such as paying bills and taxes, purchasing tickets for movies or flights, and even shopping online, it is definitely good to know that our money is in the hands of people whom we can trust.

The banking portal is a practical tool for everyone and anyone, be it youths or adults, employers or employees. With some banks that feature mobile apps for smart phones, they can do transactions, transfers and purchases anytime and anywhere, without the fear that my security and privacy is compromised.

The Bottom Line

There is no denying the fact that digital banking and e-commerce are growing in popularity and Malaysians are welcoming this change with open arms as they now find digital banking the better option. But as we embrace this new system, it is essential to note that security will always play a crucial factor and it is good to know that it has not been neglected by the banks in Malaysia. New and improved online banking security will not only take digital banking to the next level but will also win the confidence of existing and new users.

Enjoy the convenience of digital banking today! Get yourself to the nearest Maybank branch and activate your Maybank2u account now. For more information, visit www.maybank2u.com

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Overtraining - Breaching The Plateau

You have read about overtraining and how to spot it. Continuation of the article would obviously be  how we as an individual that has over trained, regain some sort of control and normalcy to our life where athletic performance are measure by our own achievement against ourselves. 

My dog Char Siew taking a recovery break from brisk walking.

Now that you have a better idea on overtraining and spotting it, here is How To Recover from it.
1. Rest. You Needed It.
A body can only repair itself during rest period. By resting it meant literally not exercising and taking a day or two off from training. 

Take a walk to the Zoo. See how these experts does it. Photo from my Instagram

2. Eat Well. Consume Good Food.
Good food are not necessary expensive food or a treat at an expensive restaurant. Remember that for the body to repair itself, you will need to eat. You are what you eat. So, resist the temptation for that super oily food but instead take in good protein like salmon and eggs. Take slightly more carbs such as brown rice, sweet potatoes to replenish the spent glycogen. Remember to consume good oil such as olive or grape seed oil. Tough, but very do-able.

Grilled chicken breast with fresh salads, nuts, eggs and raisins served on balsamic vinegar and olive oil. Photo from my instagram

3. Relax. Stay Calm. Breathe.
Perhaps it is great time to put in some stretching and learn to breathe again. I personally found myself not breathing adequately and take short inhalation when i should be generously flooding my body with oxygen rich blood made possible only by active breathing. Learning to relax and convincing yourself that "this break is well deserved" WILL help you bounce back faster than ever.

Watch a group of snail feeding. It was pretty relaxing for me. Nat Geo quality time! Photo from my Instagram

4. Start Easy. Finish Strong.
Varies your workout once you are ready to start again. Do not go out and run that 15km or lift that 50lb or immerse in self-absorbing triple spin classes once you restart. Working out should be fun, not stressful. What I do a day after every hard and intense workout is to really take the time to enjoy walking or brisk walking with my dogs or kids and family. Begin with something shorter like a 3km jog and slowly build it up again to your usual volume. But this time, you already know how to spot overtraining - and know exactly where and when you will STOP and teases the body again for that maximal gain that will surely put a smile on your face and an end to overtraining.

And everything suddenly became clearer. Photo from my Instagram

It will be impossible to find a one-fit-all solution to this problem. I would advise to listen to your own body and learn to be sensible. Only that way, we can understand our body and it's limitation better. That way, we can work around our weakness and further improve on it. Keep moving forward.

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Triathlete On Budget : Homemade Aerobar Forearm Pad

"Don't be a cheapskate", I can almost hear some of you say as you wonder what I will be "improvising" today. For myself, it has always been about getting the best deal. So, when the foam forearm rest on my aerobar (fitted on my tri-bike) disintegrated after all the years of riding (and neglect), i was not ready to spend RM50 at least to replace them.

Easier to just change the whole Delta wing?

I was preparing the bike for my Desaru Long Distance Triathlon (or they call it the "Desaru 116") and there was an urgency to replace it. I was in the midst to re-organise my racing items (which ranges from technical rope items down to spare parts from the very first bike i bought with my own savings, believe it) and I found some foam/sponge typically used to wrap aircond pipes. They are known as Insulflex (a brand actually) which are used to insulate the brass piping. I knew these balance from the last home renovation will come in handy.

What You Need

The foam, scissor, contact adhesive and the old pad as template

1. You can get the foam from hardware store, or you can be nice to some aircond technicians and get them FOC. If you have to buy it, just get a foot of them for less than RM5. The Insulflex i have has a 3/4inch inner diameter (ID) which is typical.
2. The contact adhesive (CA) can be purchased for about RM4/can. You would not need a lot and the balance can be used for multiple usage. 
Your possible total investment could be just RM4 for the CA. Mine - they are all there for this project (because i am a closet hoarder)
How To Do It

First, cut the foam length-wise. When it is spread open, it should give you enough surface to work on.

Next, use the old pad and press it firmly against the new foam. You then trace the outline with a pen.

 You then repeat the step above for the other pad.

Original on right vs freshly cut foam on left. Appears to be bigger, but you can trim something bigger later.

Ready. New replacement pad.

What you do next requires some understanding on how CA works. You need to ensure the surface is clean and grease free. I suggest you clean up any old glue residue, rust and sweat (mark). Give it a good cleaning and ensure that the screw are not rusted away. If you can remove them, do it now and add a drop of oil into the screw thread. Once done, you apply a very thin layer of CA onto BOTH the surface that will come into contact.
Here is a tip: use the balance of the foam that was cut away to apply the glue. :) No need any paintbrush.

Rub-Rub-Rub

The foam could be tricky to apply the CA, so get some help. I choose to use the inner curve surface to be in contact with the forearm rest. You can use the other surface of course (but I do not guarantee it will work - i only have this much to experiment with :))

Helping Hand

Sticky Hand. Notice the thinly spread CA.

Leave the surfaces with CA for about 20minutes to 30minutes. Then, say a little prayer and stick the two surfaces together and give it a firm pressing at the edge. You officially made your own aerobar forearm pad replacement - for perhaps, FREE.

The sides need to be trimmed...

The replacement pad were tested on the 92km of Desaru 116km Triathlon race last two weekend. Verdict comes back as very good. The padding actually provided a softer area for the forearm to rest and absorb some shocks. Fantastic!

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