Malaysia, a Southeast Asian gem, is a country that captivates with its rich cultural diversity, stunning landscapes, and warm hospitality. Having lived in Malaysia, I can attest to its charm and the lasting memories it creates. Whether you’re drawn to bustling cities, tranquil islands, or lush rainforests, Malaysia offers a little bit of everything, making it a destination that’s easy to recommend to anyone seeking adventure or relaxation.
Malaysia Map Shaded relief Color Height map on the sea Blue Background 3d illustration
Cultural and Urban Attractions
Kuala Lumpur: Malaysia’s capital, Kuala Lumpur, is a vibrant metropolis where modern skyscrapers
stand alongside colonial buildings and traditional markets. The iconic Petronas Twin Towers, the tallest twin towers in the world, dominate the skyline. Visitors can explore KLCC Park, shop in Bukit Bintang, or take in panoramic views from the towers’ observation deck.
Penang: Known as the “Pearl of the Orient,” Penang is a cultural and culinary hub. George Town, the capital of Penang, is a UNESCO World Heritage site, famous for its well-preserved colonial architecture and street art. Penang’s food scene is legendary, with hawker stalls offering a delicious mix of Malay, Chinese, and Indian flavours.
Melaka: Another UNESCO World Heritage site, Melaka is a historical city that played a crucial role in the spice trade. The city’s heritage is reflected in its architecture, with Portuguese, Dutch, and British influences. Visit the A Famosa fortress, the red-painted Christ Church, and Jonker Street, known for its antiques, crafts, and night market.
Natural Wonders
Langkawi: Langkawi, an archipelago of 99 islands, is a tropical paradise known for its white-sand beaches, clear waters, and lush rainforests. The Langkawi Sky Bridge offers breath-taking views of the surrounding islands and sea, while Pantai Cenang Beach is perfect for sunbathing and water sports.
Cameron Highlands: If you’re seeking a cool escape, the Cameron Highlands are the place to be. This hill station is known for its tea plantations, strawberry farms, and cool climate. Visitors can enjoy scenic hikes, visit the tea factories, or explore the Mossy Forest, a unique cloud forest with an eerie, mystical atmosphere.
Taman Negara: Taman Negara is one of the world’s oldest rainforests, offering a true wilderness experience. The national park is home to diverse wildlife, including elephants, tigers, and exotic birds. Adventure seekers can trek through the jungle, walk on the world’s longest canopy walkway, or go river rafting.
Affordability and Ease of Travel
Malaysia is an affordable destination, making it accessible to a wide range of travellers. Accommodation options range from budget hostels to luxury resorts, ensuring there’s something for every budget. Street food is not only delicious but also incredibly cheap, with meals costing just a few dollars. Public transportation is reliable and inexpensive, with options like buses, trains, and ride-hailing services like Grab making it easy to get around.
Safety and Hospitality
Malaysia is generally a safe country for travellers. Crime rates are relatively low, and the people are known for their warmth and hospitality.
Night view of Kuala Lumpur city skyline with reflection in water
Malaysians are friendly and welcoming, and English is widely spoken, making it easy to communicate and navigate the country. The diverse population, including Malay, Chinese, Indian, and indigenous groups, contributes to a rich cultural tapestry that’s reflected in the country’s festivals, food, and daily life.
A Country to Cherish
Malaysia is a country that leaves a lasting impression. Its blend of natural beauty, cultural richness, and modern conveniences makes it a destination worth exploring. Whether you’re lounging on a beach in Langkawi, exploring the historical streets of George Town, or trekking through ancient rainforests, Malaysia offers an experience that’s as diverse as it is memorable.
Having lived in Malaysia, I hold fond memories of its vibrant cities, tranquil landscapes, and the warmth of its people. It’s a country I would wholeheartedly recommend to others, whether they’re seeking adventure, relaxation, or a little bit of both.
The Ultimate Guide to Ultra Marathons Around the World
August 26, 2024
By ramsaybanna01 on August 25, 2024
Ultra marathons, a grueling test of human endurance, have captured the imagination of runners and adventurers alike. Unlike traditional marathons, ultra marathons exceed the standard 26.2-mile distance, often taking runners through some of the most challenging terrains on earth. From the scorching deserts to icy mountains, these races push the limits of physical and mental resilience. This article explores the most iconic ultra marathons around the world, delving into their history, the unique challenges they present, and the unparalleled sense of achievement they offer.
What Is an Ultra Marathon?
Ultra marathons are long-distance races that exceed the traditional marathon distance of 26.2 miles (42.195 kilometers). They come in various formats, including road races, trail races, and multi-day events. Distances typically start at 50 kilometers (31 miles) and can extend to 100 kilometers, 100 miles, or even more. The diversity in race formats and terrains means that each ultra marathon offers a unique experience, catering to different levels of expertise and endurance.
History of Ultra Marathons
The history of ultra marathons dates back to the early 20th century, with races like the Comrades Marathon in South Africa, which started in 1921. Initially, these races were a niche interest, but over the decades, they have grown in popularity, attracting elite athletes and amateur runners alike. The rise of trail running and the global fitness movement has further fueled interest in ultra marathons, making them a bucket-list item for many endurance athletes.
Famous Ultra Marathons Around the World
Western States 100 (USA)
The Western States 100, held in California, is one of the oldest and most prestigious ultra marathons in the world. This 100-mile race starts in Squaw Valley and ends in Auburn, taking runners through the rugged Sierra Nevada mountains. With a history dating back to 1974, the race is known for its challenging terrain, including steep climbs, river crossings, and high-altitude trails. It’s a race that tests not only endurance but also a runner’s ability to navigate tough conditions.
Ultra-Trail du Mont-Blanc (France, Italy, Switzerland)
The Ultra-Trail du Mont-Blanc (UTMB) is often referred to as the “World Summit of Trail Running.” This iconic race covers approximately 106 miles, with a total elevation gain of around 32,000 feet, taking runners through three countries: France, Italy, and Switzerland. The UTMB is renowned for its breathtaking alpine scenery, challenging weather conditions, and technical trails. The race attracts the world’s top trail runners and is considered one of the toughest ultra marathons globally.
Marathon des Sables (Morocco)
Known as the “toughest footrace on Earth,” the Marathon des Sables (MDS) is a six-day, 250-kilometer ultra marathon across the Sahara Desert in Morocco. Participants must carry their own food and supplies, enduring extreme heat, sandstorms, and harsh desert conditions. The MDS tests not only physical endurance but also a runner’s ability to survive in one of the world’s most inhospitable environments. The race is a true adventure, attracting runners from all over the world.
Badwater 135 (USA)
The Badwater 135 is one of the most extreme ultra marathons, taking place in California’s Death Valley, the hottest place on Earth. This 135-mile race starts at Badwater Basin, the lowest point in North America, and ends at the Whitney Portal, the trailhead to the highest peak in the contiguous United States, Mount Whitney. Runners face scorching temperatures that can exceed 120°F (49°C), along with relentless climbs. Badwater 135 is a true test of endurance, mental toughness, and heat tolerance.
Spartathlon (Greece)
The Spartathlon is a historic race that retraces the footsteps of the ancient Greek messenger Pheidippides, who ran from Athens to Sparta to seek help during the Battle of Marathon. Covering a distance of 153 miles (246 kilometers), the Spartathlon is not only a test of physical endurance but also a tribute to ancient history. The race is known for its strict time cut-offs, challenging terrain, and the emotional journey it offers to those who undertake it.
The Barkley Marathons (USA)
The Barkley Marathons, held in Tennessee’s Frozen Head State Park, is infamous for its difficulty and the eccentric nature of its race director, Gary “Lazarus Lake” Cantrell. The race consists of five 20-mile loops, though the actual distance is closer to 130 miles, with a total elevation gain equivalent to climbing and descending Mount Everest twice. The Barkley is known for its brutal terrain, including dense forests, steep climbs, and off-trail navigation. With a notoriously low completion rate, the Barkley Marathons are considered one of the most challenging ultra marathons in the world.
Ultra-Trail Australia (Australia)
Ultra-Trail Australia is the premier ultra marathon in Australia, held in the Blue Mountains near Sydney. The race offers several distances, with the 100-kilometer event being the most popular. Runners experience breathtaking views, steep stair climbs, and technical trails through eucalyptus forests and ancient landscapes. The race has gained international recognition and is part of the Ultra-Trail World Tour, attracting participants from around the globe.
Training for an ultra marathon requires a comprehensive approach that goes beyond regular marathon training. It involves building endurance, strength, and mental resilience. Here are some key aspects to consider:
Long-Distance Training
Ultra marathons require a significant amount of time on your feet. Long-distance training runs are crucial, often involving back-to-back long runs on weekends to simulate race conditions. It’s essential to gradually increase mileage to prevent injury and to build endurance.
Strength Training
Strength training is vital for ultra marathon runners, particularly for the lower body and core. Strengthening these muscles helps with stability, reduces the risk of injury, and improves performance on challenging terrains.
Nutrition and Hydration
Proper nutrition and hydration are critical for ultra marathon success. During training, runners should experiment with different types of fuel, such as gels, bars, and real food, to find what works best for them. Hydration strategies must be tailored to individual needs, considering factors like race duration, weather conditions, and personal sweat rates.
Mental Preparation
Ultra marathons are as much a mental challenge as a physical one. Mental toughness can be developed through visualization techniques, meditation, and by training in challenging conditions. Learning to stay positive and focused, even when things get tough, is key to crossing the finish line.
The Rewards of Ultra Marathons
Completing an ultra marathon is an incredible achievement that offers numerous rewards. Beyond the physical accomplishment, ultra marathons provide a sense of connection with nature, camaraderie with fellow runners, and a profound sense of personal growth. The challenges faced during these races often lead to a deeper understanding of oneself, resilience, and an appreciation for the human spirit’s capacity to endure.
Ultra marathons are not just races; they are journeys that test the limits of human endurance and spirit. Whether you’re drawn to the icy mountains, scorching deserts, or lush forests, there’s an ultra marathon that offers the adventure you seek. Each race presents its own unique challenges, but they all share the common thread of pushing participants to their absolute limits. For those who dare to take on these epic challenges, the rewards are beyond measure, offering not only physical accomplishment but also profound personal transformation.
Often the advice I get when I share my anxiety about some looming event with an uncertain outcome or when I have negative predictions and explanations is ‘just think positively!’. The person delivering the message believes in the simple formula where I am unhappy because of my interpretation of or expectation of an event and, as long as I reframe it and come up with a different message to tell myself, I will feel good and dandy again.
And I get where they are coming from. The concepts of reframing and seeing things positively form the basis of countless self help books- from ‘The Power of Positive Thinking’ to ‘The Secret’. It is not hard to see why this technique is so appealing and widespread. Indeed on paper it sounds logical. You are anxious about something or see yourself in a negative light, so thinking positively can help you see that event or yourself in a better more productive way and make you feel happier right now and more confident in yourself. Simples! Right?
Ah but does it achieve that?
For years I wondered why thinking positively did not help me feel better. A girl I was texting didn’t text back. Instant negativity thoughts would flood my head like ‘she doesn’t like me/doesn’t wanna date me’ and- like the diligent student of self help I was- I would try and convince myself my negative mind was lying. I came up with anything from ‘Oh no she is just busy’ to ‘She is playing hard to get and wants to test you’. Anything that was supposed to feel positive and make me feel better. And because the thought ‘she doesn’t like me’ made me feel bad, I reasoned that surely by coming up with a different explanation I was going to feel better. Or when I took an exam and I felt I had butchered it, I would try and think ‘No, I am sure I did well’. Again, positive thinking right? I felt bad and came up with a statement I wanted to be true. Surely now I would feel better.
Little voice in my head
Now while these may be true they certainly didn’t help me feel better at the time. Because inevitably there was a little voice in my head that would pipe up when my defences were down and say ‘but you don’t know that for sure’. And it was right. I didn’t know for sure that she was just busy, that I had done well in the exam. And against that thought I was powerless. It could come back to me regardless of what positive thought I conjured and it always won.
It was upon realising that the thought that was causing me the real unhappiness was not that she didn’t like me or that I would fail the exam. Of course they were not happy thoughts but the root, the real fear was something else entirely. It was my belief that I would not be able to cope with the non positive possibilities being true. It was either the positive thought or nothing. I could not cope if she didn’t like me. I could not cope if I failed the exam. And of course when you are scared of one outcome you are more likely to believe it will happen. Or is that just me?
Positive outcome
Anyway. It was upon realising that my fear that I couldn’t cope with the non positive outcome that I began to realise that simply repeating an outcome I want is not enough, because I was not delusional, I was grounded in reality and could not fight the voice in the back of my head that kept repeating ‘but you don’t know for sure’. (This is one of the many reasons I have a problem with the concept of the Law of Attraction but that is an essay for another time).
So what did ultimately make me feel better? Simple. The belief that I could cope. I looked at previous cases in my life where I had coped with much worse and I was alive, I was still here. Susan Jeffers in ‘Feel the Fear and Do it Anyway’ says our worst fear is not being able to cope and once you have the self belief that no matter what comes at you, you will be strong enough to meet it and ride and get through it then no negative thought can derail you.
So rather than saying she was or wasn’t interested in me, I did well, didn’t do well in the exam, I embraced the truth. Maybe she wasn’t interested in me. Maybe she was. Maybe I aced the test. Maybe I failed the test. I did not know the truth. But that was okay because I knew that whatever it was, when I met it, I could cope with it.
Trekking in Nepal offers some of the most breathtaking scenery in the world, and two of the most iconic destinations for trekkers are Annapurna Base Camp (ABC) and Everest Base Camp (EBC). Both treks provide unique experiences, each with its own set of challenges, rewards, and highlights. This article explores the key differences between these two legendary trekking routes to help you decide which might be the better fit for your next adventure. I started with Annapurna base camp and a year later went to Everest base camp – here are my thoughts:
Location and Accessibility
Annapurna Base Camp (ABC): – Location: Situated in the Annapurna Conservation Area in central Nepal. – Starting Point: Most treks to ABC begin in the city of Pokhara, a popular tourist hub. – Accessibility: The trek to ABC is generally more accessible and can be completed in 7-12 days. The trek begins with a short drive from Pokhara to Nayapul or another nearby village.
Everest Base Camp (EBC): – Location: Located in the Sagarmatha National Park in northeastern Nepal. – Starting Point: Trekkers typically fly into Lukla, a small town with a notoriously challenging airport, to begin the trek. – Accessibility: The EBC trek is longer, taking about 12-16 days to complete. The flight to Lukla can be subject to weather delays, adding an element of unpredictability to the journey.
Scenery and Landscape
Annapurna Base Camp: – Diverse Terrain: The ABC trek features lush forests, terraced fields, and high alpine landscapes. The route passes through charming Gurung and Magar villages. – Mountain Views: Trekkers are rewarded with close-up views of Annapurna I, Machapuchare (Fishtail), and other peaks in the Annapurna range. The trek culminates in a spectacular amphitheater of towering mountains.
Everest Base Camp: – Dramatic High-Altitude Landscapes: The EBC trek traverses through varied terrains including dense forests, glacial moraines, and high-altitude desert. – Iconic Peaks: Along the route, trekkers enjoy views of some of the world’s tallest mountains, including Everest, Lhotse, Nuptse, and Ama Dablam. The final destination at EBC offers a close-up view of the Khumbu Ice fall.
Cultural Experience
Annapurna Base Camp: – Ethnic Diversity: The trek provides a rich cultural experience as it passes through villages inhabited by diverse ethnic groups, including Gurungs and Magars. – Teahouse Experience: Trekkers can stay in traditional teahouses and lodges, experiencing local hospitality and cuisine.
Everest Base Camp: – Sherpa Culture: The EBC trek is renowned for its immersion in Sherpa culture. Trekkers pass through villages like Namche Bazaar and Tengboche, where they can visit monasteries and learn about the Sherpa way of life. – Teahouse Experience: Similar to ABC, the EBC route offers teahouse accommodations, allowing trekkers to rest and refuel in local lodges.
Difficulty and Altitude
Annapurna Base Camp: – Moderate Difficulty: The ABC trek is considered moderately challenging. While it involves significant elevation gain, the highest point at ABC is around 4,130 meters (13,550 feet). – Altitude Sickness: Less of a concern compared to EBC due to the lower maximum elevation. Proper acclimatization is still necessary.
Everest Base Camp: – High Difficulty: The EBC trek is more physically demanding, with a higher maximum elevation of 5,364 meters (17,598 feet) at the base camp. – Altitude Sickness: A major concern on this trek. Trekkers must take adequate time to acclimatize to avoid altitude sickness.
Cost
Annapurna Base Camp: – Generally Lower Cost: The overall cost of the ABC trek is typically lower. This is due to shorter duration, easier accessibility, and lower permit fees. – Permits: Trekkers need the Annapurna Conservation Area Permit (ACAP) and the Trekkers’ Information Management System (TIMS) card.
Everest Base Camp: – Higher Cost: The EBC trek tends to be more expensive, primarily due to the cost of the Lukla flight and higher daily expenses in the remote Khumbu region. – Permits: Trekkers require the Sagarmatha National Park Permit and a TIMS card.
Conclusion
Both Annapurna Base Camp and Everest Base Camp treks offer unparalleled trekking experiences, each with its own unique allure. ABC is ideal for those looking for a shorter, less demanding trek with rich cultural experiences and diverse landscapes. On the other hand, EBC is perfect for those seeking the challenge of trekking to the base of the world’s highest mountain, immersed in the heart of the Himalayas and Sherpa culture.
Whichever trek you choose, you are sure to be rewarded with stunning scenery, unforgettable experiences, and the sense of achievement that comes from exploring some of the world’s most iconic trails.
Navigational Tools for Trekking and Mountaineering: A Guide to Staying on Track By Ramsay Banna
Embarking on a trekking or mountaineering adventure offers an exhilarating blend of challenge and discovery. The thrill of exploring untouched landscapes, scaling heights, and pushing physical boundaries is unmatched. However, the unpredictability of nature requires more than just physical preparation; it necessitates the use of reliable navigational tools to ensure safety and success. This article explores essential navigational tools that every trekker and mountaineer should consider.
Compass
A compass, when used in conjunction with a topographic map, is a time-tested navigational tool. It helps in orienting the map and determining direction. While digital devices have become more common, a compass remains an essential backup tool, especially in areas with poor GPS signal or dead batteries.
Topographic Maps
Topographic maps are an indispensable resource for any trekking or mountaineering expedition. These maps provide detailed information about the terrain, including elevation, vegetation, water bodies, and landmarks. They are crucial for planning routes and understanding the landscape.
GPS Devices: Precision and Convenience
Handheld GPS Units Handheld GPS devices offer precise location tracking and route planning features. These devices are rugged, waterproof, and designed to withstand harsh conditions. They provide real-time data on your location, altitude, and speed, making them invaluable for navigation in remote areas.
GPS Watches GPS watches are a more compact alternative, combining the functions of a GPS device with the convenience of a wristwatch. They come equipped with features like route tracking, altimeters, barometers, and even heart rate monitors, providing a comprehensive tool for trekkers and mountaineers.
Trekking and climbing offer some of the most rewarding experiences in nature, allowing adventurers to explore breathtaking landscapes and challenge their physical limits. However, the success and enjoyment of these outdoor activities heavily depend on having the right Gear and gadgets. Whether you’re an experienced climber or a trekking novice, the right mountain gear can make all the difference in ensuring safety, comfort, and an overall positive experience.
In this upcoming series, we will delve into the essential tools and gadgets that can enhance your trekking and climbing trips. From hydration solutions to navigation aids, each article will provide insights into the best equipment available, helping you prepare for your next adventure.
What to Expect in the Series
1. Hydration Essentials: The Role of a Reliable Lifestyle Bottle:** Our first article will focus on the importance of staying hydrated during your outdoor adventures. We’ll discuss the features to look for in a high-quality lifestyle bottle and why it’s a must-have item.
2. Navigational Tools: From Maps to GPS Devices:** Navigating through unfamiliar terrain is crucial for a successful trip. We’ll explore the various tools available, from traditional maps and compasses to modern GPS devices, and how they can help you stay on course.
3. Choosing the Right Clothing and Layering System:** Proper clothing can protect you from the elements and keep you comfortable. This article will cover the best materials and layering techniques for different weather conditions.
4. Footwear Fundamentals: Boots and Shoes for Every Terrain:** Your feet are your primary mode of transportation on the trail. We’ll discuss the importance of choosing the right footwear and offer tips on selecting boots or shoes based on the terrain and weather.
5. Packing Smart: Selecting the Ideal Backpack:** A well-chosen backpack can significantly enhance your trekking or climbing experience. We’ll guide you through the features to consider when picking a backpack and how to pack efficiently.
6. Shelter Solutions: Tents, Bivy Sacks, and More:** Staying sheltered is crucial in unpredictable weather. We’ll explore different types of shelters and sleeping systems, helping you choose the right one for your needs.
7. Safety First: Essential First Aid Kits and Gear:** Accidents can happen, so being prepared is key. This article will outline the must-have items for your first aid kit and other safety gear to carry.
8. Nutrition and Cooking Equipment for the Outdoors:** Proper nutrition is vital for maintaining energy levels. We’ll discuss the best cooking equipment and food options for your trips.
9. Staying Connected: Communication and Emergency Devices:** Staying connected and having access to emergency services can be lifesaving. We’ll look at communication devices like satellite phones and emergency beacons.
10. Lighting Up the Trail: Headlamps and Lanterns:** Good lighting is essential for nighttime navigation and camp activities. We’ll review various lighting options to help you find the right one.
Conclusion
This series aims to equip you with the knowledge and tools needed for a successful trekking or climbing adventure. By the end of our journey together, you’ll be well-prepared to tackle the challenges of the great outdoors with confidence. Stay tuned for the first article, where we’ll explore the importance of a reliable lifestyle bottle!
