Sunday, 31 July 2016

Renew your membership to get your complimentary Ultron branded club vest and T shirt

We wish to announce that Ultron is the official apparel of the club with effect from 1 July 2016. Ultron is a home grown brand, a brand that is fast gaining popularity amongst the sports community. We believe our club would benefit from the co-branding initiatives moving forward.

The sponsorship will involve Ultron providing shirts to our club members at a very special price and also as the official apparel of the Allianz Pacesetters 4 x 3km. Our Executive Committee has recently approved a sizeable budget to purchase a first batch of 400 sets of shirts (round neck T shirt and singlet) to be issued to members from September 2016. A second batch will be ordered after September 2016 to match the balance of the requirements.

The objective of this initiative is to enable our members to be the brand ambassadors of the club, wearing the club’s shirts at run events, practice runs and even during social functions where appropriate. The principal challenges of this initiative is to estimate the sizing of our members and the distribution process. Both these challenges need careful planning, execution and your co-operation. Please follow the following steps diligently.

·       Members who joined the club in 2014 or earlier need to have their membership renewed to December 2017 or later.
·       Members who joined the club in 2015 or after need to have their membership renewed to December 2018 or later.
This is a members’ loyalty program and we need members to pay a minimum amount of subscription to the club to be eligible for the free club shirts. You can renew anytime this year,
but the shirts will only be allocated after we have obtained the paid renewal in our system.
Members are to reply via email to our VP1, Munning Jamaludin at, giving us the following information on or before 31 August 2016 for us to compile the listing;
·         Name
·         PAC No & Expiry Date
·         Email Address and HP No.
·         T-shirt size (indicate Male or Female)
·         Singlet size (indicate Male or Female)
·         Self Collection from PAC Store or via Group Leaders / Exco Members (see item 3 below for details)

Please reply accurately in the sequence such that we can compile the data accurately. Incomplete information will result in delay in allocation of your shirts.

Please refer to Ultron size chart to ensure accurate sizing.

We will allocate the shirts on a “first come first serve” basis. The earlier you reply, the earlier you get your allocation.

Collection Venue / Exco Member or Group Leader In Charge:
·       PAC Store at 37, Block C, Lorong Jugra, Taman Sri Lempah, 3 ½ Miles, Old Klang Road, 58100 Kuala Lumpur / Munning Jamaludin – 019-2747433 or Angie 03-7980 7379
·       Taman Tasik Permaisuri, Cheras / Winnie Lee – 019-3846338
·       Kuantan / Soh Gaik Nyeoh – 017-9868118
·       Sri Hartamas / Johnson Lim – 012-6578111
·       Padang Merbuk / Ng Chooi Lin – 013-3896978
·       Planetarium Negara / Ang Li Leen – 019-2243048
Once you have elected where you wish to collect from, we will issue the shirts to the respective individuals for your collection. We will email you to confirm that your allocation is confirmed provided your sizes are in stock. Otherwise, we will let you know when your sizes are available.
Then you can make an appointment with the specific individual to pick up your shirts.
You need to sign an acknowledgement letter to us upon receipt of the shirts from our Exco Members or Group Leaders.

POLO Shirt:
We are keeping a small stock of the Club’s Polo Shirts. The selling price is RM30 per piece. It is very suitable for smart casual occasions. You can order and pay for them when you collect the complimentary club shirts. If we don’t have your size, we will order it for you.
Just drop us a line if you are keen to purchase the Club Polo Shirt.

We look forward to receive your early registration for this program and become a brand ambassador for the club. Together we shall set the pace and take our club to greater heights.

Sunday, 26 June 2016

Ultron the Official Apparel of the club

We are happy to announce that Ultron has been appointed the Official Apparel of the club.

Friday, 24 June 2016

Nutrition for Active Sportspeople: Do's and Don’ts

Exercise and Sports Nutritionist, Dr Mahenderan Appukutty from the Faculty of Sports Science and Recreation, Universiti Teknologi MARA, Shah Alam shares what athletes can do to fuel themselves for better performance.

Do: Consume a Balanced Diet

There are three essential macronutrients for runners:
1.  Carbohydrates are converted to glucose and then stored in your muscles as glycogen. This gives you energy, but it gets used up quickly – in the first 20 minutes of running! After this, your body will turn its fat stores into energy instead.
2.  Protein is essential to develop muscles and maintain healthy tissue. Make sure you consume enough protein in a balanced diet; after running, taking protein in the form of milk or protein drinks will help your body repair wear and tear of muscles and aid recovery.
3.   Fat is needed to fuel exercise too and also for other bodily requirements. Fat plays an important role as a primary source of energy at rest and during low-intensity exercise. If your body doesn’t contain enough fat, says Dr Mahenderan, it will use up the carbs quickly and burn protein instead, which is needed for healthy growth and regeneration of muscles. It is important to know the amounts and types of dietary fats found in foods.

Don’t…neglect any of these macronutrients. Macronutrients need to be balanced at all times:
  •        Higher carbohydrate/protein intake typically means lower fat intake
  •        It is not recommended to totally remove fat from your meals

Dr Mahenderan says the average breakdown should be 70% carbohydrate, 15-20% protein, and the remaining 10-15% should be fat. It all depends on the type of sports and training cycles too; that requires personalized nutritional advice.

Do: Plan for Fuel Before and During the Race

Carbohydrate-containing foods have different effects on blood glucose levels. Foods with a low glycaemic index (GI) are slower in releasing glucose to the blood, whereas foods with a high GI release glucose at a faster rate. Dr Mahenderan recommends taking low-GI food approximately 4 hours before a run or exercise and a lighter snack about 1-2 hours before exercise. This allows sufficient time for the body to convert and absorb the energy it needs. Avoid fatty foods before running or exercise, which will slow digestion. During the run, use gels and sports drinks as they can be absorbed more quickly. As exercise intensity increases, the percentage of energy provided by fat metabolism decreases and the percentage of energy from carbohydrate metabolism increases.

Don’t… overlook the importance of planning for nutrition and energy before and during a race; your strategy should be fine-tuned while training; it’s not advisable to try anything new during a competition.

Do: Hydrate and Replenish

Everybody has different hydration needs; Dr Mahenderan recommends weighing yourself before and after training or running to see how much fluids you’ve lost and estimate how much fluid you need to replace. In addition, sports drinks are an important source of fluids and energy while exercising or running; the carbohydrates found in sports drinks help to replenish your body’s energy supply for better performance. For long training sessions or marathons, refuel at regular intervals; when the weather is particularly hot, increase your fluid and electrolyte intake to compensate for increased sweating.

Don’t… wait until you are thirsty or tired before refuelling; by the time you feel thirsty, you are already dehydrated!  

Do: Educate Yourself

Know what you are consuming, read the nutrition labels and work with a qualified nutritionist or dietician to customise a plan that’s suitable for your specific needs. For example, all isotonic drinks provide electrolytes; key words to look out for are potassium, sodium, and carbohydrates for energy. Dr Mahenderan also urges active individuals to meet their micronutrient requirements such as calcium for muscle contraction and to prevent muscle cramps, and iron to assist the body's ability to transport oxygen.

Don’t… rely on unproven remedies or products without scientific evidence.

Do: Take Time for Recovery

The importance of recovery nutrition depends on the type and duration of completed exercise. Immediately after a race (within 60-90 minutes), help your body to heal with protein and carbohydrates – this allows your body to repair wear and tear of tissue due to prolonged exertion. Recovery nutrition is intended to replenish fuel (glycogen) stores used during the training session or competition; take protein to assist with muscle repair and synthesis, and lastly, restore fluid and electrolytes lost in sweat. A recovery plan should be done in stages and tailored to meet an individual’s goals.

Don’t… force your body to start training immediately after a run. Even experienced runners who are fit and in good health would experience fatigue for several days afterward; taking a week to rest will provide you with a physical and psychological break before you begin training again. Rest is very important. Lack of rest and recovery days can lead to overtraining syndrome—a difficult condition to recover from.

This article was developed based on the recent Lucozade Sport™ ‘Fuel Your Performance’ Running Clinic, an initiative to help dedicated athletes achieve their performance goals and inspire others to achieve their dreams.

Efficiency Fuels Running Performance

There’s more to running than just putting one foot in front of the other – one of the Lucozade Sport™ “Fuel Your Performance” Advocates Edan Syah, acknowledged as Malaysias fastest marathon runner for 2016 and one of the Lucozade Sport™ “Fuel Your Performance” Advocates, shares his experience on how to train and run efficiently, based on the five components of running efficiency.

1.                  Endurance Engine
Endurance capability indicates how long you can sustain with easy effort. During exercise, the heart beats faster, providing more oxygen for the body. The harder you exercise, the faster the heart beats. A heart rate monitor will allow you to see how well you perform during extended exercise, the heart rate monitor should read between 70-80% of your maximum heart rate; in hot or humid weather, this may go up to 85% as the heart needs to beat faster under such conditions.

2.                  Strength and Conditioning
“Its important to respect the distance; you need to prepare yourself,advises Edan, who advocates a proper training programme and the guidance of a coach or mentor to stay motivated. He readily admits that having a training programme is easy but sticking to it is difficult! I took 3 years to prepare for my first marathon,he recalls. Now, he dedicates at least six months to prepare, running 10km or half marathons as part of his training.

To condition your body and improve endurance, a gradual process is often the best approach, especially for beginners and intermediate runners, as aggressive training can lead to a higher risk of injury. In turn, the recovery time will set you back in your training schedule. Instead, train consistently and patiently, slowly building up speed and distance until you reach your goal.

Strength training is also important but don’t confuse this with pumping iron and building huge muscles. There are a variety of exercises, some of which may involve using weights, which help to build a runner’s strength and train the body to move more efficiently. These include squats, lunges and push-ups as well as deadlifts and planks. You need to develop your strength for the right muscle group.

3.                  Running Form
Running form is all about using the correct technique and posture to run as efficiently as possible. While most people think of running as an activity that only involves the legs, proper running form extends from the way your head tilts while running, to the way your foot strikes the ground.

A few tips to improve your running form:
  • Look ahead naturally while you run, keeping your gaze on the horizon and not downwards
  • Keep shoulders low and loose, not hunched or tight, and keep them level without dipping left and right
  • Use your arms to complement your legs – keep elbows bent, allow arms to swing forward and back rather than across the body, and keep hands unclenched to reduce tension in the upper body
  • Lift your knees just enough for a short stride forward – lifting the knees high is more effective for sprinters running short distances; for marathon runners, it uses up more energy than necessary
  • Hit the ground lightly and focus on the ball (middle) of your foot compared to the forefoot or the heel; with every step, flex your ankles as your foot rolls; as you roll onto your toes, spring off as you feel your calf muscles propel you forward
 4.                  Fuelling

During training, a balanced and nutritional diet with the right carbohydrates helps to fuel your body while protein helps to build, maintain and repair muscle tissues. The night before a race, a meal rich in carbohydrates like pasta, rice and potatoes helps your body to ‘stock up’ on energy. However, avoid eating too late – give your body time to digest before turning in for a good night’s sleep.

Your body will lose fluids as you sweat so drink water consistently before, during and after running; this is essential while training as well as during an actual marathon as dehydration will affect your mental and physical performance, and cause you to feel more tired after running. What’s more, severe dehydration, especially in hot weather, can be very dangerous. 

This article is brought to you by the Lucozade Sport™ ‘Fuel Your Performance’ Campaign, an initiative to help dedicated athletes achieve their performance goals and inspire others to achieve their dreams.