VO2max Test Protocol : Follow Up

Two weeks after the last VO2max protocol, I went back for a follow up with Doc Pui San. With a 54.11mg/min/liter reading as benchmark and the notion that the previous test were terminated because of sweat, I was actually anxious if I will be able to do my very best to obtain a representative number.

Anxious

The whole purpose of this test conducted by UMMC under Doc Pui San is a study corelating the cycling Astrand submaximal against the running Bruce Protocol for VO2Max. As the fitness level of general population are vast, some people could not run or do a brisk walk without passing out and thus, unable to return a favourable number to assess their general fitness.
The study hope to conclude that the Astrand submaximal can be used as a more general (and safer, as you won't fall off the bike seat) indication of fitness.
With the previous glitch of not being able to go higher than 900w on the cycling machine (it was set to female), Doc Pui San set me up on the bike to the exact seating height per last test - this is to ensure consistency of the experiment. A seasoned cyclist will tell you that the ride height set is important as it determine the maximal bottom of pedal/force generated.

Almost Aero position?

For the Submaximal test, the focus was easy - keep pedalling at 60-65rpm and the resistance will be added as the doctor sees fit. I had the number churned up pretty fast due to the "lighter" resistance at start. From the photo below, you can see the staggered resistance that was unleashed on me (blue line) and it sort of maxed out at 1350kpm/min or about 35Nm torque (wow, i generate twice the torque my bike can provide!)

The next 2mins and 16 seconds will be tough!

The Astrand submaximal saw my heart rate climbing from 139bpm at the first "tough" load and ended at 149bpm at the end. Whole test took 6:35 as Doc Pui San noted my HR was not very regular as it seems to fluctuate (fast recovery perhaps) even at the end of the high load.  The result of the Astrand Submaximal returned a VO2Max reading of an awesome 61.47ml/min/kg. That was a wow for me.

61.47? Hell yeah!

Then, I had to take a breather and prepare for the next test. While waiting for the heart rate to go back to pre-workout of 62bpm, i took out the camera and started taking photo of the UMMC Sports Department facilities. This is how Doc Pui San's office looked like. I say this is awesome. I can live with this everyday (and start accumulating VO2max data of myself alternate days!)

Expensive machines all hooked up to PC for specific fitness test.

The next test was the Spirometry test where I will have my lung capacity measured. This is essential as it will corelate back to the VO2max results (I believe)

Preparing for my Spirometry test

The test is simple as per my last entry on Vo2max, We will breathe normally for three-cycle and then take in maximum and exhale fully for three-cycle as well. As It was noted that I was an-ex smoker, my predicted reading were noticeably lower than my actual (potential) results. So, those of you still smoking and exercising, don't think you are as fit as fiddle. Quit smoking now!

Ice Cream

 This is my spirometry graph. The darker upper line is my predicted limit. Phew!

Somehow does looked like some island...Tioman?

 Immediately after that, Doc Pui San got me ready for the VO2max test using Bruce Protocol.

Adjusting the strap on the head

Second time around, I was a bit more used to run with something over my face. It can be daunting to some as if the air exchange is restricted. Perhaps it is to an extend. Armed with a towel (pink as you can see above), I was ready to roll, literally.

Stage 1 easy walk and I am already at 52%? Oh my...

The test will be in stages of 3-minutes each with elevation starting from 10%, increasing 2% each stage. Speed starts from 2.7mph and move upwards as the test gets more demanding. This is a machine of torture. It aim to squeeze every single cell in your body to work.
And I am doing it so willingly.

Semua OK! Faster can?

 I was told that a friend walked Stage 4 with ease - a testament on how fit he was. The logic dawned to me as it is one way to conserve energy and be more efficient. I tried walking Stage 4 for about 90seconds and it became unbearable to do so and I started to run. By then, sweat already oozes out from all pores and I was happy that I remembered (actually, I forgot, but my motorbike box has a towel) to bring a towel.

Wipe-wipe-wipe!

What happened after Stage 4 was a daze. I remembered Doc Pui San signalling to me to remember to (show) cut off if it was too much to take. I remembered listening to the conversation happening in the clinic by the doctors and then as I approached end of Stage 5 and going into Stage 6 there were an eerie silence as if everyone stopped talking and wonder if I will be able to break Stage 6 that day (or it could be they are preparing for me to fall, get sucked into the treadmill and they can come do what doctors does - asking me why I am doing this to myself!)
Alas, as i ran out of breathe literally, and halfway (or what seemed like) into Stage 6, I know it is time to quit. Wait, maybe 3 more seconds...damn it, why is 3 seconds THAT long?
Stopped. Stopped. Stopped.
It was like adrenaline rushing with endorphin mixing in the bloodstream. It was Runner's High.

Almost passed out. Scale 20 on the fatigue list - Can die!

Thumbs down!

It was an all out effort from me and I somehow felt I could had done better (don't we all). But as it is, I've done what I can at my 100% push.

The Machine of Pain

I cooled down and waited for my results. The print-out calculated my effort to be a high 58.81 - which I must say I am pretty proud of. Only way onwards is to constantly improve. And I will.

VO2max peaked at 58.81ml/min/kg. Nice!

Thank you Doc Pui San. It has been a great experience for me. More so to know my own capabilities and how I can improve from here onwards. :) See you in 3 months again at your clinic?

Yeah!

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Keeway TX200G Air Filter Modification

12.7Hp stock on this machine was sufficient for me. With good torque of 13.5Nm, this bike (ownership 3months) served me really well for daily commuting and the occasional countryside riding. However, the maximum power and torque comes in at very high RPM that is typical of any motorbike. I hardly twist the throttle fully open, let alone for it to touch 6500rpm (for max torque) or 7500rpm (for max power). So what do one do? 
A typical hot blooded male with some knowledge with engine and working of a 4-stroke combustion engine (and years of modifying a family car to squeeze blood out of stone, so they say) will tell you this - Let the engine BREATHE. 
Open Pod
Going open-pod or those cone filter is actually the most logical way to go. But with my stock carb at 27mm, finding the replacement part is tough. The Keeway TX200G came with a huge air-box for the motorbike which actually takes up almost the whole space below the seat.

The two holes are the air intake holes, It is part of the triangular looking box below

While aftermarket open pod filter (legit performance parts) cost anything between RM60 to RM300, I ended up with a RM4 solution. Aquarium filter.
Yes, you read me right.

Original filter on left and Aquarium filter, right.

My whole reasoning for this is to actually free up some low end power. Restrictive intake hasten the pick-up of an otherwise spirited bike. A check on the local TX200G bike group has returned mixed review - as most of them that has modified their bikes removed the filter altogether and run them filter-less. 
This filter-lemma came about after I've learnt to tune the carburetor from a fellow rider - making the mixture a bit richer that stoic condition which has lend more power to the bike at low end. Essential for city riding as you want to get in and get out as fast as you can (away from distracted drivers). So, with the carb tuned, the air-filter needed to be sorted out to allow for more ready air flow at high RPM. Filter less, as they said (and experienced), was the way to go.
While I must admit I am tempted to do that, but I am conservative (slightly) with this approach as to prevent things like leaves or gravel from entering the carburetor and destroying whatever that works.
I know, there is NO way gravel or leaves could go into those puny holes. Lets see them again.

Leaves goes in under the seat? really? Stones??? Come on, you got to be joking me!

NO WAY, RIGHT? 

But I still take the more conservative approach. It has to have a filter - and it gives me excuse to modify something.

Disclaimer - I will not be responsible for any damages caused with this modification undertaken by yourself and this modification was done solely as an experimental purpose only. Please be reminded that if you constantly ride in highly dusty condition or take your motorbike into the desert, this modification is highly not recommended. Sand particles against internal moving parts spell disaster with capital F.

What You Need

1. The aquarium filter mesh obviously

2. Screw driver to fit your bike

3. Scissor to cut the filter

4. Some imagination (and ability to cut straight)

The dense filter sponge on right and the looser filter mesh on left. Shown original size.

The best way to do this is to cut the replacement filter using the original as the template. It is as simple as holding it firmly against each other and cutting it to size. 

No brainer which to use, really.

Once cut to size, place the mesh filter onto the filter holder. Note that the original filter has two holes. Those are there to hold (or sort of) the filter against the filter holder. As the original filter box is large, this setup was done to allow a stiffer "bracket" to hold the softer sponge. All you need to do is to press the mesh filter against the  holder and the protrusion on the filter holder will penetrates through. Easy.

Press it down. Done.

 Here is the completed filter in the filter bracket.

Awesome

 And here is the original filter in it's bracket.

Awesome too (in super dusty condition)

And once you are happy with how the filter holds up in the bracket (that including trimming off loose edges) you simply slide it back into the filter box. Screw back the filter cover, put back the fairing/bodykit. You are done. 

Yeah baby!

Verdict

• I started the motorbike and twisted the throttle. I immediately felt the lighter and less restrictive movement of the throttle, sign that the carburetor is working less hard to draw in the air. 
• The induction sound was louder as the original filter also serves to cut off the induction sound offering a slightly quieter ride. No issue here as it now sound "sportier"
• I took the bike out for a spin around the neighbourhood and OH BOY, the low-end torque and power were there. It is like less effort to move from 0km/h to 40km/h.
• I rode to work as it was school holiday (no driver duty) and on the clear road (limit 60km/h and 80km/h) the bike's pick up behaviour changed. At lower RPM the power could be felt and at Gear 5, I could still overtake cars moving at 70km/h. There is no need to downshift to 4th like I usually do.

Cost of modification - RM4 for filter (it comes in two sets of coarse and fine filter, I used only half of the coarse filter). 30minutes. Satisfaction overload.

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Salam Hari Raya 2013

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Review : Maximum Visibility Possible MVP FibreFlare

This is the last installment of the FibreFlare products range that I am working to get the distributorship from. In fact, this range was the main reason that has brought me to look for FibreFlare. By now, everyone reading this know I am commuting on the motorcycle and I need some sort of active safety devices to stay visible. Having reflector helps, but that is passive safety where it requires lights to be shined on the surface before being visible.

For the FibreFlare review, click here
For the MicroFlare review, click here

Product name: Maximum Visibility Possible (M.V.P). 

Available colours: Red, Yellow, and Green.

Price: RM124 each (RRP)

Inclusive: 2 silicone ladder slings and 2 suction cups.

Warranty: 3-months.

Specs:

1. Length: 340mm.

2. Power source: 4 x AAA batteries.

3. Battery life: 80+ hours (strobe), 30+ hours (solid).

4. Visibility: 300+ meters (omni-direction; all directions).

5. Fibre Optic Core: 6mm OD.

6. Mounting options:

a. 2 silicone ladder slings.

b. 2 silicone suction cups.

c. 2 pieces 3M landing pads (for non-smooth helmet surfaces).

7. Housing covers: Water resistant & impact resistant.

The MVP

The MVP is basically a helmet light. It is made and meant for helmet usage though the application can be limited only by your imagination. 

360Degree Visibility

The Battery and Control unit

Comes with Ladder Sling for attachment to cycling helmet or any other surface

On Bicycle Helmet
This is how the sample unit attach itself to the bicycle helmet. The Ladder Sling attachment were used for this purpose. The color (green) of the knob denotes what color this FibreFlare is. That is also the activation knob for the MVP.

One screw to open/close the control/battery unit

Battery cover removed to reveal 2xAAA battery. The round knob is how the suction cup or the Ladder Sling attaches to this unit. Shown is the YELLOW (on loan to me) unit. The MVP wording in Yellow denotes the FibreFlare Color

The Ladder Sling in place

Loop over the Ladder Sling and insert the notch on the hook

And You are done!

How it looked like from the back of a cycling Helmet

On Motorbike Helmet

A simple swap of the Ladder Sling with the suction cup convert the MVP into a Motorbike helmet ready light. The unit comes with 2 pads (3M quality) to be used on non-smooth surface helmet. What this meant is that it can be used on matte surface helmet.

The Suction Cup

As my helmet is smooth surface, sticking the MVP onto the helmet was not an issue. The biggest (petty issue) was to put the MVP dead centre. Yes, I am anal when it comes to things like this.

The MVP switched ON.

I first experimented the MVP on my Givi helmet (Review of this practical everyday use helmet soon). and it lighted up well in a semi-dark room.

In fact, it lighted up the whole working desk

The intensity of the light was good and it surely did utilise the shiny helmet surface to reflect back some of the lights.

Looked like double light source

ON my Nolan (where I use this helmet on daily basis for elevated safety factor),it was easy as well because the helmet surface is smooth.

Stuck On You - as Elvis would sing

This is how it looked like in early evening as I was preparing to go home.

Uneven light beam is due to the flashing mode I set.

The photo below shows the MVP lighted on the Helmet. Apologies for the bad quality as the iPhone camera has biased the lighting to compensate on the brighter headlamp. Else, I can vouch that the MVP on the helmet is as bright, if not brighter than the headlight.

Imagine the visibility earned at night fall

Here is a short video review of the FibreFlare MVP unit. Soon after the review of this unit, I have removed it to return back to the distributor. I will be purchasing a new one so i can use it for my own safety and visibility. So if you see a motorbiker with his helmet blinking...that could just be me. ;-)

If this interest you, please email me at im at tristupe dot com to place an order. I will liaise with the distributor to get this to you. :)

Other Products

NEW! FibreFlare Super Shorty USBThis is a new addition and it is powered by rechargeable battery which can be charged using USB. If you are interested with this, email me!
Specification:

1 WATT (HIGH POWER) FIBRE FLARE FRONT LIGHT

• Styling : same as current FibreFlare Shorty product format with Silicone Covers & ABS housing (10mm OD Fibre Optic)
• Total Product Length (assembled) = 210mm
• 2 x White 0.5WATT LED’s = 1 WATT Total Power (DOUBLE the POWER of a standard Fibre Flare Shorty or Micro Flare DUO)
• Uses 2 x ‘AAA’ Alkaline or Rechargeable Batteries (Alkaline included)
• Battery Life = 35 Hrs Flashing / 15 Hrs Constant
• Visible Over 300 meters
• Blister Packaging – Blister with Full Colour Art Card instructions and Batteries
• 12 Month Warranty

1W of Awesomeness

Functions on both 2xAAA or Rechargable batteries!

Light Saber?

Additional Accessories - Ladder Sling (Price upon request)

Great to be used as spare or as an extension to wrap around larger tubes, like on a 6-inch pipe for safety visibility reasons

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Running Bukit Kiara : What Goes In My Mind

I took two videos while running in Bukit Kiara a while ago. The initial intention was to provide a video commentary of the GoTrail that I wrote about a few days back. One thing lead to another and before I know it, I was actually talking out loud what I was actually thinking in my head while I was running! Sensing it was silly, I was two-ended if I should just keep quiet but since i was alone, i thought it would be fun to record and listen back to what I was talking as I was running. Enjoy the two videos. Sorry about the bare torso run. I forgot to bring extra change of clothes and had to remove the only top I have and ran this way. I guess I scared some monkeys doing this.
(By the way, it was liberating.)
Part 1 : Running Down Carnival from Junction

Part 2 : Running reverse Office and Overtime (and chicken hunting)

With Puasa month ending soon and the race calendar starting to be filled up, I will likely plan a few runs in Kiara as a method to strengthen the muscle and increase the stamina and power. If you are interested in joining, leave a message with your email so i can coordinate something.

Over to you all ;-)

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Review : Skechers GoTrail Last Hurrah

I ran Bukit Kiara alone last Saturday. Nothing special about it other than I have maximum of an hour or 60minutes to make the full use of my workout. Running trail is a perfect way to teach the body to reacts to changes in surface condition and strengthen the core. I ran bare-torso that day as I forgotten to bring a change of clothes and only a towel. The run was also to mark the Skechers GoTrail last run from competitive races and thus, will now onwards be used as a training shoe.

Just me and you (and the shorts, and camera of course) on Saturday July 27, 2013.

Mileage
I've clocked about 155miles or close to 250km with this shoe in competitive condition with the most demanding races on the Hash Challenge and the Sabah Adventure Challenge. Both were long distance trail races where the shoe were exposed to what the jungle/forest/trail in Malaysia could throw at. Bearing in mind of these conditions that the shoe was placed through:

• raw trails during Hash Challenge and Sabah Adventure Challenge including immersion in river/water throughout the day
• crusher runs for at least 10km during Sabah Adventure Challenge under hot sun placed the shoe sole to extreme condition
• Used for cycling league of Xterra Malaysia and subsequent open rough sandy route of the Xterra run.
• Various hard run in different trails in Klang Valley. 
• Tested on tarmac as part of the run to check for "hybrid-ability" as some trail races includes portion of tarmac area.

While most of us does have our favourite trail shoes and some of us swear by certain outdoor brand, the point noted in this extended review is really based on my own personal experience and usage. No doubt the shoe can still take another (max) 150km, just that certain condition of the shoe, perhaps due to abuse made me "retire" this for competitive use.

The Going Out Review

I first wrote about GoTrail in March 6, 2013. I received the shoe late February and It changed my thoughts of a lightweight trail shoe with super flexible sole to be used for outdoor purposes. I was used to very structured heavy sole trail shoes and I still swore by one of them till today. The opportunity with Skechers came and I had the chance to put them through their paces. I thought it will be a tough switch. Going from 10++mm drops to 4mm drop. That is like going from platform shoes to barefoot.

Coming fresh from reviewing a similar minimalist trail shoe by another manufacturer, it was obvious that the benchmark of that shoe were used when I reviewed GoTrail. 

To recap, I was impressed with the lightness, the traction and the quick drying property of the GoTrail. No shoe I've worn, even the known technical trail shoes by a certain manufacturer provided me such comfort and surety when compared to GoTrail. 

The shoe in February/March 2013. Brand new.

I have been notorious for wearing out shoes faster than I can buy or receive them. I blame it on the high mileage run training I put myself through and this GoTrail is the second shoe from Skechers that I am retiring (After GoBionic). Consider my review of these shoe an accelerated review of how it will serve you for a year or two. Till Saturday, the GoTrail, apart from cosmetic damages and the collapsed heel (the cup at the heel), performed as expected like from Day 5 (because that was when I first hit a sharp rock that bruised my little toes).

Held the camera near-butt level and took a few action photos. This one turned up well!

The short 6.5km run was completed in 45minutes and in my book, a very SOP Bukit Kiara run - Hard on the uphill section and Harder on the downhill - both had the assurance of the ResaGrip providing all the traction and the change in direction confidently. I ran without socks that day - much like how I wear them on every other outing. Keeping things really minimal helps to make the run faster. 

Bare torso run. 

Wrapping It Up
From the 5 months of using over 250km, these are some of the points that I believe will help the team to improve for future model (GoTrail2?) and also to show the actual condition of the shoe after the races and run. 

• The shoe's Agion silver treatment did not last as long as i hoped for. The shoe started to smell after about 150km most likely due to extended immersion in water body during the few earlier races. I had to rinse/soak the shoes in the water after each run. 
• The heel collar could use some structure. This is a want and don't want if you ask me. I love the softness of the heel collar, but it sort of turned softer after 150km. TO be honest, I am not sure to classify this as a pro or con as despite the condition, it did not effect how the shoe fits. It is just one of those Obsessive Compulsive Disorder thingy I have to have things in order, maybe.
• The neoprene material on the front of the shoe could use some thicker/revised material. I remember kicking hard, twice on stones and tripping a few times on branches and it could had contributed to the small wear/tear as per photo below. 

But it is still functional. 

Perhaps a removable liner? This could had helped control the smell with a washable removable liner

Despite all that, the ResaGrip sole impressed me most. The lugs were still soft and supple despite having a few section shave/cut off due to sharp edges. It still holds traction really well and the footing were good. For this reason alone, this shoe will be used for training purposes only from now onwards.

Durable Sole

More photos
I know we all love photos, here are more from the Hash that i helped to set up. The condition of the shoe can be seen closer.

Immersed in Water

Wet, and sexy

ResaGrip sole still performing as it should

Fitting is still near perfect despite the cosmetic damages

For The Win!

Will I Buy This Again.
I've found the shoe that fits and suit my trail running style. Yes. I will buy this for my own personal use once I am not part of Skechers collaboration again.

Note: This pair of Skechers GoTrail is sponsored by Skechers Malaysia via collaboration with 2ndSkin Asia Athletes program. Thank you Skechers Malaysia and 2ndSkin! This pair of GoTrail retail for RM399 and is available at all Skechers store.

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Razif Yahya Leadville 100 Running Against Human Trafficking

Recent weeks has not been short of inspiring. As what you all read yesterday about PT Lam running the 250km Iceland Ultra to raise fund for NASAM. Today I am going to highlight another Ultra athlete from our beloved Malaysia that will run against human trafficking.

Razif Yahya : Who Is He?
Aged 41 years young and an Assistant Director with the Malaysian Customs, Razif started his running life in 2011 and in the short span of time has raised to be one of the mover and shaker in the community with his "never say never" attitude. TO list all his achievement would require me to pick my jaw up everytime i type them and so I will spare all of you the sight of my jaw-dropping. The most impressive achievement that he has noted is the completion of 4-marathons/ultramarathons distance race within 29 days.

• 22-Sept-2012. Craze Ultramarathon 100Miles (Singapore)
• 30-Sept-2012. Berlin Marathon 42.2km (Germany)
• 12-Oktober-2012. The North Face 100km Solo Trail run (Singapore)
• 20-Oktober-2012. Putrajaya Night Marathon, 42.2km (Malaysia) 
• Total Mileage = 344km

On August 17 and 18, 2013, Razif, or better known as Ray to most of us will be running the LEADVILLE TRAIL 100 (LT100) ULTRAMARATHON 

The Leadville Trail 100 Run (The Race Across The Sky or the LT100) is one of the prestigious Ultra Marathon in North America, it held annually on trails and dirt roads near Leadville, Colorado, through the heart of the Rocky Mountains. First run in 1983, runners in the race climb and descend 15,600 feet (4,800 m), with elevations ranging between 9,200-12,620 feet. In most years, less than half the starters complete the race within the 30-hour time limit. The LT100 is one of seven trail running and mountain biking races in the Leadville Race series, currently operated by Life Time Fitness. The course is a 50-mile (80 km) out-and-back (from Leadville town to Winfield town then return back Leadville town), starting at 10,200 feet (3,100 m). The centre piece of the course is the climb up to Hope Pass at 12,620 feet (3,850 m) – the highest point in the race, which added more difficulties in completing the race due to the thin air and high altitude. Official website of the Leadville Trail 100 Mile.

Supporting Anti-Human Trafficking
Ray's run is part of his effort to support anti-human trafficking via a project called Relentless. Being an Assistant Director of Customs brings a lot of relevance for him (even though human is under the Immigration Department, same-same, but different).

Relentless is a cutting edge project at the intersection of health and justice. As a global health consultant to organizations that work with trafficked people, Dr. Katherine Welch (the founder of Relentless) helps to build their capacity in addressing their health needs as whole people. A diverse cross-cultural experience identifies various cultural nuances, gaps, and needs; as well as good models in providing care for trafficked people. Furthermore, she is involved in training American health care professionals about the health consequences of human trafficking, presenting at symposiums, workshops, grand rounds, and other medical conferences. Katherine also speaks at various venues and events advocating for the cause and challenging others to join the movement. Relentless is taken from a mantra among ultra-distance endurance athletes: “relentless forward progress”. Relentless, according to Merriam-Webster, is “showing or promising no abatement of severity, intensity, strength, or pace”. The problems of injustice seem to be growing unimpeded throughout our world today. But Relentless is just as, if not more, unrelenting in the pursuit of justice. 
We must be Relentless in… 

• Justice in health through compassionate service
• Service to others – especially the marginalized, forgotten, and oppressed
• Dedication to mentoring, partnership, and collaboration
• Excellence in praxis 
• Sharing joy, hope, and love

Follow Ray's race on the Leadville UT webpage. I would like to wish him the very best. Knowing him, the Jalur Gemilang will be flying at Finishing line on August 18 at Leadville!

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