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1.0 Introduction
Today most of the people have lot of health
problems because the don’t aware of health, leisure
and environment. Monotony of the workplace has
become a major problem , there for we thought we
should take a step forward to resolve this problem .
Vibracyclist Cycling is dedicated to providing
a positive and safe environment for aspiring cyclists
to develop their health and enthusiasm on
environment. We believe promoting cycling advocacy
yields benefits to release stress and make moments
for a lifetime.
Foreign visitors are also warmly welcome for the health cycling , always courage to vibrate on
the cycle through Hatton valleys and the estates . the package is fully customized as per your
request ,
Upon that reason we would like to provide off road cycling through lonely roads in
Hatton hillside for Enthusiasts ,families and mainly Stressed people to improve their
healthcare and adventure.
1.1 Who we are
We are based in Ginigathena and Nawalapitiya and
employed in private companies, In kandy and
Colombo. Members
Dhananjaya MA
Prasad madusanka
Asanka Jayasinghe
Hasitha dushyantha
1.2 Arriving Hatton
Currently weekends and holidays preferred for the cycling , and the capacity with 3
brand new mountain bicycles . the journey starts at Kotagala, Sri Lanka and will be ended up
with kotagala. The map of the route is attached , to the section 2.1 .
Reaching Kotagala
By Bus : If you are coming from Kandy or Colombo, You
should get down from Hatton Bus station Then take a
Hatton – Thalawakele bus and should get down at
KOTAGALA.
By Train :
If you arrive here by train from Colombo, Podimanikke
train is Available at Early morning 5.55 am at Colombo
fort. It arrives Kandy at 8.40 am. Either you can enter to
the train at Kandy or Colombo, It arrives KOTAGALA
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station at 11.20 am .If you have selected 2 day plan this would be great, you can feel the best
nature feeling by coming train.
Doesn’t matter if you have selected one day cycling package , you can start the cycling
around 11.45 am and within 4-5 hours the journey will be finished . Then you can take a bus to
Hatton . There are plenty of busses to Kandy .However the Last bus to Kandy is 7.00 pm. It will
take 2 hours to Kandy. But the last bus to Colombo will be left at HATTON at 5.00pm. If you
have selected 2 day journey, best method is going back again by train , UDARATA MANIKE will
arrive KOTAGALA at 4 .00 pm but cannot be guaranteed about availability of the seats , May be
too crowded.
By Personal vehicle
You can reach The journey starting location at Kotagala
easily by a personal vehicle. Directions are shown in
figure no 5.
There are 2 types of roads , based on capacity and
willingness of the cyclist either one can be selected.
They are General track and hard track , normally
the general track can be completed within 4-5 hours . For
the hard track we recommend you to complete within
two days with accommodation. These information are described at the section 2.2 and 2.3 .
Cyclists are advised to arrive at the earliest to Kotagala railway station to fill the natural
journey.
2.0 Procedure
2.1 Location
The road goes through tea estates, Lonely forests and
even scary environments in central mountains.
According to the tourist requirements it can be
customized.
This is a great way to experience the sceneries and the
local village lifestyles.
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Figure 5: The location
2.2 Road description and levels
A ) Hard track :Recommended for experts
Located 1200m above mean sea level ,passes through
several terrains in Hatton valley .
Bathing on natural cannels and Community interaction
/ sharing experience with local Tamil people will
encourage you and it will definitely refresh your mind.
13km journey nearly 4 hours
Lonely forest , local people habitats will be
covered
B) General track : Recommended Women and those who don’t have much experience
Passes through estates and a part of the Hatton -Thalawakelle road
8km nearly 3h and 30 minutes ( this time duration is not for experts)
Lonely forest , local people habitats will be
covered
This may be excellent chance to photographers and
Nature lovers to inspire the environment
Vibracyclist
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Vibracyclist club 2015
Figure 5: The location
2.2 Road description and levels
A ) Hard track :Recommended for experts
Located 1200m above mean sea level ,passes through
several terrains in Hatton valley .
Bathing on natural cannels and Community interaction
/ sharing experience with local Tamil people will
encourage you and it will definitely refresh your mind.
13km journey nearly 4 hours
Lonely forest , local people habitats will be
covered
B) General track : Recommended Women and those who don’t have much experience
Passes through estates and a part of the Hatton -Thalawakelle road
8km nearly 3h and 30 minutes ( this time duration is not for experts)
Lonely forest , local people habitats will be
covered
This may be excellent chance to photographers and
Nature lovers to inspire the environment
Vibracyclist
Foundation
Vibracyclist club 2015
Figure 5: The location
2.2 Road description and levels
A ) Hard track :Recommended for experts
Located 1200m above mean sea level ,passes through
several terrains in Hatton valley .
Bathing on natural cannels and Community interaction
/ sharing experience with local Tamil people will
encourage you and it will definitely refresh your mind.
13km journey nearly 4 hours
Lonely forest , local people habitats will be
covered
B) General track : Recommended Women and those who don’t have much experience
Passes through estates and a part of the Hatton -Thalawakelle road
8km nearly 3h and 30 minutes ( this time duration is not for experts)
Lonely forest , local people habitats will be
covered
This may be excellent chance to photographers and
Nature lovers to inspire the environment
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2.3 Accommodation
After the hard cycling customer are free to choose any of accommodation nearby. Available
accommodations are listed here.
1.Estate bungalow
2.Eco lodge
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Eco lodge is recommended if you are willing live in harmony and Nature . It’s surrounded with
nature and Castlereigh reservoir
3. Camping
A camping site is available for travelers , 4 people outdoor tent is provided
2.4 Packages
Cycling Lunch
One day package 1000 400
Two day price 1500 400
* Price per person
*Accommodation and meals according to the
preferred hotel by traveler
2.5 Equipment
Travelers must bring .
Cycling suits
Shoes or sandals etc.
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Feel free to contact us for more
information.
Dhananjaya MA
vibracyclist@gmail.com
0716486667
0774706236
Prasad Madushanka
118291@gmail.com
0715141318
‘BURN FAT- NOT FUEL’
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Appendix :
Medical Extraction of VibraCyclist Programme
This attachment describes preparation of cycling and effective health
tips to gain your health.
Warm-up and Cool down
in Remember to do 5-10 minutes of any easy cardio exercise to
raise your pulse slowly before your main exercise session. This
gets the blood flowing to your muscles so your body will not be
shocked with too much work too soon. At the end of your session
slow down your heart rate by gradually decreasing the speed and
intensity to the point where your breathing returns to normal.
Then perform stretches.
Strength Exercises
These will help prepare the main muscles used whilst cycling. On a bike your core, legs and
glutes (bottom muscles) will be working the hardest. Simple body weight exercises can
help strengthen your legs, core, back and glutes helping you to maintain a better riding
position on the bike, which will make you more comfortable for longer. The strength
programme progresses in difficulty like the training plan,
. For all the strength exercises please take care not to flex the spine or round the
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shoulders. Maintain good posture by keeping your
eyes focused on the horizon, shoulders back and
chin and chest proud. Many of the exercises
specifically work on strengthening the core muscles,
however, hold your core strong to help you maintain
your posture during the other exercises.
Stretches
Stretches help to minimize injury and encourage
flexibility which will help you complete exercises
more comfortably. We have included a set of
stretches that will prepare you for this plan and we
recommend you carry these out after your warm-up
before you exercise and after you cool down.
Rest, Recovery and Tapering
It is critical to get enough rest during your training so your muscles can recover and
adapt, helping to improve your overall fitness. Rest days have been built into the
plan, but if you are feeling particularly fatigued during any particular session or day
then modify your programme to suit. Five to seven days before your holiday, taper
your training by reducing the length and intensity of your exercise to minimum level.
This reduction and rest allows your body to recover and re-energise for your actual
trip. This period of rest is important to ensure you are in the best possible shape
for your ride.
Lifestyle Fitness
Add to your preparation with everyday activities
that will help condition your legs, core and back.
Ignore the lift and take the stairs instead. Cycle
to and from work if you can rather than taking
public transport, or walk the last part of your
journey carrying the groceries. Carry out the
housework or gardening with more intensity.
Remember to always bend your knees and not flex
your lower back too much.
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Good nutrition for cycle training
Beforeexercise what to eat and when
Meals should ideally be eaten 2-4 hours before exercise. Pre-workout meal ideas with
good carbohydrate and protein include: sandwiches with chicken, fish, cheese, egg, or
peanut butter; jacket potato with beans, cheese, tuna, chicken; chunky soup with
bread or brown rice; pasta with tomato based sauce and vegetables; chicken with rice;
chicken and vegetable casserole with potatoes; salmon with veg.
For breakfast eggs and toast or porridge with milk are good choices.
Snacks should be eaten 30 minutes before exercise. Good pre-exercise snacks include:
fresh fruit; dried apricots, dates or raisins; smoothies; energy or nutrition bars; oatcakes
with fruit
during and after exercise
For moderate to high intensity exercise lasting more than an hour, consuming
carbohydrates during exercise can help delay fatigue and prevent glycogen
being depleted. Temporary hypoglycaemia (low blood sugar) can occur after 2-3
hours of moderate exercise without
carbohydrates. This could make you feel light headed and your muscles feel heavy. To
help prevent this, top up your blood sugar with food or drink that is easy to digest
and absorb such as: diluted fruit juice; bananas; raisins; energy bars, gels or beans;
cereal bars; sports drinks.
After exercise try to eat and rehydrate as soon as possible and definitely have
something within 15 to 20 minutes of finishing. Exercise burns glycogen and also
breaks down muscle protein. Aim to increase your intake of protein while
replenishing your glucose with more fast releasing
carbohydrates. Suggestions include: fresh fruit with milk or yoghurt; sports bar; tuna
or cheese sandwich; oat or rice cakes with jam and peanut butter; handful of nuts
and dried fruits.
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hydration and fluid
Drinking two litres of water a day will prevent dehydration and keep your energy
levels up. When you exercise, you should increase your fluid intake by an additional 0.5
to 1 litre for every hour of exercise. Alcohol does not contribute towards your fluid
consumption and more than a modest amount of caffeine can also have a negative
effect on hydration.
Warning: disclaimer
Programmes and plans described in this document may not be appropriate for
everyone. All individuals, especially those with health concerns or
are recovering from any injury should consult their physician before undertaking any
of the activities suggested in this document..
Credits
Fitness plan written by Baz Moffat of Point2Fitness:
Daily Mail
www.point2fitness.co.uk
‘’Do not let drugs to control you ,Your
health is maximum profit you can earn’’
-Vibracyclist team-
