KUALA LUMPUR – Long-distance endurance cycling is more than just continuous riding over targeted distances as it is also about sustenance, safety and climate.
As a professional cyclist, Dr Norhasmat Abdul Aziz told The Vibes that a balanced dietary intake can make all the difference between feeling energetic and lethargic throughout the ride.
“If you are tired or sleepy, it would be dangerous because losing control of yourself and your bicycle could elevate your risk of an accident.
“Think about what you are consuming a day before your ride or race. You would also need to maintain your energy levels throughout the ride so adequate sustenance, such as a power gel and power bar, will be required as well.
“As for your diet, cyclists need lean muscles so you can opt for fish, eggs and broccoli but avoid eating too much meat. For recovery, you could take avocados, nuts, and raisins as they contain fibre, protein, and good fat. Watermelon is also a good choice for its amino acids.”
He added that other types of food could still be consumed but he cautioned against overdoing it.
As the first Malaysian to win a gold medal at the UCI Asian Road Cycling Championships in 2018, Norhasmat said that staying fit as a rider requires one to focus on training 30% of the time while the rest revolves around one’s lifestyle choices − what you eat, your recovery time and social life.
To continue his passion for cycling, Norhasmat will be taking part in L’Étape Malaysia by Tour de France – as one of its ambassadors – along with 4,700 participants on June 4 at Desaru Coast, Johor.
Before race day, he advises riders to train with friends to experience what it feels like to ride and navigate safely within a group.
“Training (on the open road) is not just about achieving the mileage. Imagine being in a tournament with so many other riders − you would need to know how to avoid crashing into one another since everyone is on the same route.”
Weather is also an important factor during a race, Norhasmat said riders would need to try to train under similar conditions as those expected on the day of the event.
Although the Youth and Sports Ministry’s management and support services division director intended to keep himself healthy through cycling, he became enthusiastic about participating in various tournaments − aiming to constantly break his own personal record at every juncture – the more he got acquainted with the cycling community.
On January 26, Norhasmat was recognised by the Malaysia Book of Records for cycling non-stop for 24 hours at the Sepang International Circuit.
Along with seven other professional cyclists, Norhasmat started cycling at 7am and completed 131 laps – covering a total distance of 726.13km.
“We only stopped for prayers. We did not sleep and had only meals like power bars and gel while riding. The challenge is not the food but getting sleepy at 3am.”
Norhasmat aims to clock in another achievement for the Malaysia Book of Records – to cycle a total of 2,200km around Peninsular Malaysia within seven days − from December 26 to January 1.
‘Enjoy the view’
Meanwhile, Olympian Amir Mustafa Rosli, who is also a L’Étape Malaysia ambassador, said that cycling – for him – is all about the beautiful scenery.
Since graduating from Bukit Jalil Sports School in 2003, Amir has represented the National Sports Council (NSC) in various international tournaments.
The 35-year-old said he loves road racing because it mostly happens on open roads and highways.
“I feel passionate about the race because of the scenery. Even though it takes you most of the day to complete the race, I look forward to the view − that’s my drive.”
Amir shared that his most challenging tournament was the 2012 London Olympic Games, which covered a distance of 260km.
“When I got the chance to race in an event like that, it challenged my focus and my ability to manage my rest and recovery time while on my bike. I had lunch while riding and I couldn’t stop until I finished.”
The Terengganu-born cyclist said being appointed as L’Etape Malaysia’s ambassador has afforded him the opportunity to set a good example for the road cycling fraternity.
“I was surprised to be appointed as one of their ambassadors. It is a good event because it encourages amateur cyclists in Malaysia to gain new experiences.
“I’ve joined many cycling tournaments all over the world. What makes L’Etape so special is that it gives riders the chance to meet other enthusiasts and experience the racing environment as well as the long-distance routes suitable for amateur cyclists.”
L’Étape Malaysia − with 4,700 registered participants – has been recorded as the world’s second-largest L’Étape by Tour de France series event.
Having been organised in more than 20 countries, including Australia, Indonesia, Thailand, China and France, Malaysia is the latest nation to host the prestigious event.
L’Étape Malaysia offers riders a choice of two routes − 140km and 60km − and the option to participate as solo riders or as team members.
The Vibes is the official media partner for L’Etape Malaysia, and is participating in two teams sponsored by the Vinod Sekhar Foundation.
The Vibes is a PETRA News company which also publishes the Bahasa Malaysia portal Getaran. – The Vibes, May 22, 2022
