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2015
Swim. Bike. Run. Love.
Feb-Mar
Vol.01
No.
01
secondwindmagazine.com
WIN ON!
V-Day Special Multisport Couple Tammi & Nicholas
63 Year Old Rides 1000km
for Kidney Dialysis Patients
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EDITORIAL Get Your Win On! Welcome to the very first issue of Second Wind Magazine, themed “Swim.Bike.Run.Love”. It is my immense pleasure to be introducing this magazine to you. In essence, Second Wind Magazine is an endurance magazine founded on the motivation to be the wind beneath our sporting community’s wings, and our aim is to give the athletes and service providers in our community the extra boost to grow and to mature. With Valentine’s Day being on the 14th, February to us is an opportunity to celebrate love. You will hence find in this issue various reflections of love in, with, and through multiple sports, love that blossomed through the sport and the love, in the form of charity, as a product of the sport.
From 3 Ironmans in 15 days to 1000km bike in 4 days, we bring you stories from within our community on raising funds for charity through sports. We also bring you the love story behind a multisport couple, as well as training articles that will help you rediscover the deep love you have for your sport. And lastly, we remind you that if your love is not complete if it doesn’t include yourself. Remember to take care of your own body as well as your mental/spiritual health as you train and race. We have hence included segments that offer recovery tips, Q&A with experts, as well as places for retreats. On the whole, we hope you will enjoy our very first issue. While we prepare another exciting issue for you come April/May, you can continue to get your regular boost of Second Wind through our website, our Facebook page, as well as on Instagram. We wish you the best in the upcoming year of adventure and racing. And when the going gets tough, remember the never-say-die spirit of our slogan - Win on. #getyoursecondwind
secondwindmagazine.com @secondwindmag
/secondwindmagazine
Fabian Williams is the head
coach of Fabian Williams Coaching Concepts (FWCC). Some of his qualifications include the International Association of Athletes Federation (IAAF) Level 1, Australian Track & Field Coaches Association Level I, II, III & IV coaching certifications.
Wilson Low is a lead coach/
outdoor squad leader at Athlete Lab. He is a Triathlon Australia certified triathlon coach and Australia Mountain Bike Instructors Association certified mountain bike instructor.
Deborah Wong is owner and
Pilates instructor at Breathe. She was drawn to Pilates for its therapeutic and conditioning benefits, first as a dancer. After graduating with a Bachelor in Medicine and a Bachelor in Surgery (MBBS) from the National University of Singapore, Deborah decided to pursue her passion in Pilates by undergoing the instructor certification with STOTT PILATES.
Bevan Colless has a degree in
Sports Science from the University of Technology Sydney and a Bachelor of Applied Science (Physiotherapy) from the University of Sydney. He is an elite age group athlete and currently coaches a stable of athletes of all abilities and uses this knowledge to structure training into his rehabilitation programs.
@secondwindmagazine
Derrick Ong is the founder
and Director of Eat Right Nutrition Consultancy. He holds a Bachelor’s degree (Honours) in Nutrition & Dietetics from Deakin University, Melbourne and is an Accredited Practicing Dietitian (APD) in both Australia and Singapore.
Lim Han Ee is a the founder and principal coach of Emerge Performance. His experience includes providing sport psychology consultations to professionals, Olympic and national athletes. Dr Chong Weng Wah Roland is an An avid cyclist himself,
Orthopaedic Surgeon with a main interest in Shoulder and Elbow Surgery. Currently at JL Shoulder Clinic, he is also a visiting consultant to Changi General Hospital for complex cases.
Dr Dylan Altfeld is a chiropractic physician at Concierge Chiropractic and Rehabilitation. He has been in practice for over 15 years, after graduating from the renowned Palmer College of Chiropractic. Scott Larsen is the founder and
co-director of Tri Edge. His coaching qualifications include Triathlon New Zealand High Performance Coach (Accredited Level 2), SwimSafe New Zealand (Accredited Level 1), Triathlon New Zealand Technical Official (Accredited Level 2), Triathlon New Zealand Youth Development Manager (2006 – 2008)
CONTRIBUTORS Editorial Board Editor K M Chua Nicole Orenza
Guest Contributors Shuwie Chang Sara Ng Photo Soon Tong, Calibre Pictures
Publisher Second Wind Magazine 29 Leonie Hill #05-05 Singapore 239228 contact@seconwindmagazine.com
Publishing Consultant & Creative Design
Managing Director Arvind Pasricha Mobile: +65 9189 9672 arvind@paulandmarigold.com www.paulandmarigold.com
Views expressed are not necessarily those of Second Wind Magazine. The magazine, consultants and writers take no responsibility for the consequences of any action taken based on any information published in Second Wind and neither shall they be held liable for any product or service advertised in the same. No part of this publication may be reproduced without the permission of the publisher. Second Wind is printed by Atlas Cetak (M) Sdn Bhd (97608-x) MCI P 110/02/2015
CONTENTS Swim. Bike. Run. Love.
Feb-Mar 2015 Gear 12 14
Gear Guide Gear Review
Feature 18
Multisport Couple Nicholas & Tammi
21
Epic Cyclist Peter Sng
Training
26 Try a Tri 27 Ace a Tri 29 XTri 30 Performance 32 Q&A With The Experts 36 Where to Eat 37 Where to Chill
Racing
40 Pride of Lions 42 Calendar 44 Team Feature 46 Sara’s Column
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THE EVERYDAY
WARRIOR
By Second Wind Editorial Team Photos Courtesy of Dex Tai
DEX TAI
My First Ironman was Ironman Western Australia in 2006. Prior to that, I have been participating in adventure races. Then, I got inspired by a commander in the Navy who completed an Ironman, so I tried for my first Ironman. I first attempted an Olympic Distance triathlon, followed by Ironman 70.3, and then the Ironman, all in a year. I picked up swimming freestyle that year as well. I wanted to do something more. After my first three Ironmans, I asked myself if I could do more than just an Ironman. Hence, I made use of my next 2 Ironmans, Ironman Frankfurt and Austria, which were one week apart, to raise funds for Autistic Children. These children have a special spot in my heart as my wife works with them, and I have had interactions with them as well.
BIOGRAPHY Age 34 Profession Navy Engineer Personal Married with 2 year old kid Accomplishments 3 Ironmans in 3 weeks to fundraise for Autistic Children
The subsequent Ironman was my most memorable and special one. My next Ironman was Ironman Langkawi in 2010. At the finishing line, I proposed to my ex-girlfriend, who is now my wife. I had to propose twice as the first time didn’t go according to plan. So I ran back, made a u-turn, crossed the finish line and proposed again. In 2012 I did 3 Ironmans in 15 days to raise funds and awareness for autistic children. I completed Ironman Austria, Frankfurt, and Zurich within a span of 15 days. Although I realised that I had a big blister at T2 of the first Ironman, that did not prevent me from finishing what I set out to complete. I was very glad that I managed sub-12 hours for all three Ironmans, even though I was already cramping up before I started the last one. The fact that Chrissie
Wellington signed on my fundraising banner did help. I managed to raise $14,000 for the Autistic Children. My goal was to raise $10,000 for the cause I was racing for. Thankfully, I received help on the way and managed to go beyond my goal. Being featured on TODAY newspaper helped my fundraising efforts gain a further reach, and MINDEF, after learning about my efforts, even set up a fundraising website for me. Till today, I am grateful for the entire experience. My most gratifying moment through my many years of racing was an unexpected one. Through my efforts, I wanted to fundraise, to inspire and to travel the
world. However, the most gratifying moment was when I received an email at work from a senior commander I did not know. He told me he has an autistic child, and thanked me for my efforts. I am currently not in the condition to train due to a workplace incident. I just underwent surgery due for an injury picked up at work. Together with other injuries, I have been out of training for close to a year now. However, I hope to continue to inspired and am aiming at an Ironman in the second half of this year. My aim right now is to qualify for Kona through a legacy slot in 2017. *To feature your figure of inspiration, email us at
contact@secondwindmagazine.com
Inside
Gear Guide. Gear Review.
GEAR It’s never too late to give the one you love a valentine’s day, including yourself. Take a pick from out recommendations we, or simply go for the Swiss-quality Compressport products.
GEAR
Specialized S-Works Evade Tri Helmet
Suunto Ambit 3 Peak Black GPS Watch with Heart Rate Monitoring option, weather functions and mobile connection. Available at Suunto dealers and retailers
A magnetic buckle, advanced aerodynamics and amazing ventilation make the S-Works Evade Tri the ultimate triathlon racing helmet, designed for faster transitions and unmatched speed on the road. Available at Specialized Concept Store
V-Day Special
Gear Guide
FOR GUYS
Morvelo Tee Morvelo boasts various of tees that appeals to the everyday cyclists with its loud and stylish images. It makes a simple yet perfect gift for the guy who bikes. Available now at Velovelo Singapore.
Cervelo P3 The new P3 collects many of the engineering advances made in the P5, and is both stiffer and faster than its predecessor. Available at Bikes and Bites
TYR Alliance Team Backpack II The Alliance Team Backpack II is packed with features like internal goggle saver pocket, wet/dry compartment digital media pocket and reinforced inner pockets. Now available through TYR Singapore
12
Second Wind / Feb-Mar 2015
GEAR
Rudy Project Spinhawk NeilPryde Nazaré The Nazaré is an all-around race bike by carbonfibre experts NeilPryde, designed in collaboration with BMW Group DesignworksUSA. Available through NeilPryde Club Singapore.
The Rudy Project Spinhawk offers you a pair of lifestyle sunglasses with a sporty edge. It’s design and colour makes it perfect for sports events and casual occasions. Available at Rudy Project outlets.
V-Day Special
Garmin Forerunner 920XT
Gear Guide
FOR GIRLS
Women’s Wave Rider 18 The limited edition pair is the ideal balance of fit and performance, perfect for runners seeking a smooth ride in a sleek, lightweight daily trainer. Available at Mizuno Concept Stores and selected World of Sports outlets.
The Garmin Forerunner 920XT is the ultimate multisport GPS watch, and is the go-to watch for many triathletes. Now available at selected Garmin dealers and retailers.
Reserve Rack The Specialized Reserve Rack is an aerodynamic way to carry water and inflation. It holds one water bottle behind the saddle in an aerodynamic position, and can be used for carrying inflation tools like a mini road pump, two CO2 canisters, and a can of aerosol tire sealant. Available at Specialized Concept Store.
Feb-Mar 2015 / Second Wind
13
GEAR
Gear
COMPRESSPORT
Review Calve R2 Sleeves
Best Buy
With a wide range of colours, the R2 Clave sleeves have attracted much attention since its launch. Its ease to wear and remove does not compromise its effectiveness, which is the result of the many features hidden within in. The patented fibre gives a micromassaging effect with every of your movement, and the sleeves also remain light through the duration of use as it does not retain water. Studies have also shown a significant reduction in lactic acid when users wear the R2 during effort. Contrary to popular belief, the word from Compressport themselves is that wearing it to sleep has little to no benefit. Best for During effort
Full Legs In a hot and humid climate, full legs are not a common sight in our community. However, they are rated the most effective for recovery after a workout in the entire Compressport range. Our recommendation is for you to wear them to sleep, which is when it is most effective. While it might take some getting used to at first, the evident benefits will prove your minor discomforts worthwhile. Best for After effort (passive)
Tri-Shirt Sleeved shirts are an upcoming trend in triathlon, with top professionals like Craig Alexander, Sebestiane Kinele, and Cameron Brown all spotted with sleeved suits. The one Compressport offers for triathlon has features that include a v neck collar to avoid chafing around the neck area and light compression that assists in posture alignment. V-pockets, another unique feature, is another plus for the suit. Designed to store gels, keys, and even a telephone, the pockets are accessible on the move and hold objects well even on the run. It is hence useful for trainings and racing, but on the same note, be informed that some races do not permit sleeved suits and tops. These include various Ironman races. Best for During effort
14
Second Wind / Feb-Mar 2015
GEAR
Tri Shorts Designed to hold onto your body so as to improve your efficiency and comfort, the tri shorts by Compressport is easily one of the best triathlon shorts in the market. Long distance athletes will be glad to find that thermo regulation features have been incorporated into the shorts, and also that a pocket can be found at the groin region for you to cool yourself with ice during the race. Little details like a low cut to minimise abdominal stress and maximise efficiency and comfort of the abdomen area simply makes us like the shorts even more. Best for During effort
Arm Sleeves Available in multiple colours as well, the arm sleeves might seem like an additional accessory in many athlete’s setup, especially in a hot and humid climate like Singapore’s. However, it has been tested and proven to be effective in enhancing performance of athletes, be it swimmers, triathletes, and even runners. Perhaps the two most useful features, the armsleeves provides shock absorption as well as compression that aids recovery. And once again, Compressport paid attention to the little details in their design by leaving a space for watches. Best for During effort, after effort (passive and active)
Quad For those who wants a more flexible options besides the full legs, Compressport offers the 4Quads. Although not as effective as the full leg when it comes to aiding recovery after effort (passive), it does equally well when it comes to after effort (active). It will also improve your performance when you wear it for your races, mainly due to its shock absorber effect. Best for During effort, after effort (passive and active)
Feb-Mar 2015 / Second Wind
15
Inside
Theme Story. Cover Story.
FEA
ATURES Love is the theme of the issue, and it’s also the motivation behind 60 cyclist’s 1000km journey, as well as the reason why two very attractive athletes have chosen to go the miles together.
FEATURES
V-Day Special
Multisport
Couple
By Second Wind Editorial Team Photos Soon Toong
Nicholas & Tammi It was a weekday night on January 2012. The bike shop’s ride was led by Nicholas Ngern that night and Tammi Lim had turned up for the first time, without a functional rear light. Luckily, Nicholas had a spare one and he passed it to her. She conveniently forgot to return it to him after they ended the ride. Upon realising after parting ways, Nicholas turned back to chase Tammi only to find her by the side of the road, bike against a lamp post, and fiddling with a CO2 gas canister. She had a flat. Nicholas, being the gentleman, helped her change her tube. And that, was in brief how the multisport couple Nicholas and Tammi met. From there, they move on to their first date, which then set the trend for most of their dates - either swimming, running or cycling. We had the chance to catch up with the lovely duo to find out more about their relationship with each other and their sports.
When did you start doing the sport? I first started cycling in 2010 with a hardtail mountain bike and got my first road bike in 2011. I progressed to getting my first TT/Tri bike in 2012 where I raced in the National Time Trials that year. I ran occasionally due to my profession and picked up swimming when I met Tammi early 2012. She was my “coach” for swimming and helped me with my strokes and technique during her own swim training breaks. I was impressed with her commitment to triathlon and eventually did my first triathlon in 2013. 2011. That was the year I picked up cycling and so decided to try out a triathlon event. My first event was the Tribob sprint triathlon (now known as Metasport). Prior to that I swam and ran occasionally just to keep fit. I was never a sporty kid and only started exercising in my early 20s.
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Second Wind / Feb-Mar 2015
How was your dream partner before you met each other like? Is he/ she a triathlete? I had no strong preference for a sporty dream partner. To me, both of us need to communicate well and that’s one of the most important things. Some of my cyclist friends are obligated to return home and share parenting responsibilities and I thought, oh well, hopefully my partner will understand. But I am pretty glad how things turn out. Actually, I would least expect to date a triathlete as I am not acquainted with many triathletes and am not into the other 2 disciplines. He definitely has to be physically active! Even if he’s not, I’ll make him become one haha! As a fitness trainer, and knowing how important a healthy and active lifestyle is, I wouldn’t be able to “tahan” a sedentary person as my partner. He doesn’t have to be a triathlete though, just physically active will do. It’s always nice to be able to do a sport together.
FEATURES
What is your proudest moment in your sporting life so far, be it as an individual yourself, for your partner, or as a couple?
Which of you is the more competitive one? It depends. Tammi is very driven once she has set her sights on a particular race and she sets pretty high standards. I have to give her pep talks before events to calm her down sometimes and so I think she’s the one when that happens. For myself, I’m more competitive when it comes to cycling and it forms how I ride and who I ride with. I will use data like gradient and average power to help pace my rides while Tammi finds it hard to understand what these terms and their corresponding figures mean. Myself. I’ve never really seen Nick stress out over a race. I will usually set standards for myself and I get disappointed when I don’t meet them.
“Hearing the announcement “Tammi Lim, you are an Ironman”, I was impressed and incredibly proud of this lady of mine”
If I had to zoom in, one particular defining moment was the journey to Tammi’s first Ironman in Western Australia in 2012. I remember it started with a phone call at night while I chatted with her and she told me she had signed up for the race with another couple, whom we are close friends with. It was a good 5 months of hard work and sometimes, I find myself running for 1.5hours (I am not a big fan of long distance/ duration running) or helping Tammi put on her wetsuit after applying vaseline on areas where chaffing occurs commonly. It culminated at the race where I was filming her running past the finish line and hearing the announcement, “Tammi Lim, you are an ironman!” I was impressed and incredibly proud of this lady of mine.
For me it definitely has to be during last year’s Sunshine Coast 70.3. I trained real hard for it for a good 6 months and managed a time of 5hrs 55mins, a good 20mins faster than what I had aimed for. What makes me even more proud is that I couldn’t have done it without God. Because I was extremely nervous before the race as I didn’t want to let myself down by failing to meet my expectations, I kept praying, before Nicholas Ngern and during the race. With that, he not only let me finish way ahead of my expected time but also gave me a beautiful timing of 5.55 (the no. 5 means grace in Christianity). That’s one event and timing that I will never ever forget.
Feb-Mar 2015 / Second Wind
19
FEATURES
Tell us a fun fact about your partner, preferably training related. While training for her Sunshine Coast HalfIronman, Tammi was so inspired by Lance Armstrong’s “Pain is temporary, quitting lasts forever” that she inked it on her right thigh, along with a swim, bike and run tattoo. The wheels on the bike tattoo looked like a pair of boobs but luckily it’s small so no one really notices it unless you stare at it. Nick likes to engage in small talk during runs (I guess to distract him from the monotony). He’ll be like talking away and disturbing me by poking me as we run. But most of the time I’ll get annoyed because it disrupts me from focusing on my breathing. He’ll then go quiet and concentrate on his run and then I’ll start to feel bad for shutting him up. Haha.
us participants so he could drive us to the race site in the cold weather, see us flag off at the swim, and wait around for 1hr plus to catch us running out of the water just to shout out words of encouragement and to snap some picstures. After which he spent the next 12 hours tracking us on the bike and run leg, moving around just to catch a glimpse of us and encourage us as we went past him. At the end of it all, he waited patiently at the finishing line, drove the car to us and helped carry our stuffs as we limped our way back to the car. Completing an ironman may not be easy, but being a supporter for that many hours is not easy as well. I thought that was very thoughtful of Nick, and am truly thankful for his endeavoring support in all my events.
If you can describe working out as a couple in one word/phrase, what would it be? It’s a rollercoaster ride sometimes, where a fine line separates us liking or disliking it. It’s either sweet or nasty.
Which is the most memorable race that both of you have gone to together? What happened during that race? We did a Sprint triathlon together before and I remembered how Tammi was surprised that I came out of the swim leg the same time as her. We rode off together but I was delayed due to a stop for traffic and I had to chase her (seems like I’m always working to catch her) and when I did, I burned myself a little too much to finish the run together with her. The rest were either one of us taking part in the race and the other being the supporter. That’s how we worked as a team - being present and supportive. It helps a lot as she distracts me from the pre-race jitters and how I want to race faster to see her at the finish. The most memorable race was my Ironman event in 2012. He was such an incredible supporter for me and some friends. He woke up as early as
20 Second Wind / Feb-Mar 2015
“Its either sweet or nasty.” Tammi Lim on working out together as a couple.
What tips can you give to other multisport couples to maintain a healthy relationship? Don’t try to change your partner to be like you. Help him/her grow to what he/she wants to be after setting goals and communicating them to each other. Also, take care of each other at all times, training or off training. One of the things I do is to give Tammi a massage whenever she comments that a certain muscle group is sore or feeling tight and she always pours me a glass of milk after our weekly night rides. Lastly, enjoy the sport or activity itself because you want to, not because of you trying to impress him/her and be unafraid to push your limits, showing your weaknesses. Life is not all about training and racing. Don’t just focus on it till you forget your social life. Go on a date, have fun and enjoy each other’s company outside of training. Don’t take training together as time spent together as it is definitely not quality time together.
FEATURES
By Second Wind Editorial Team Photos Soon Toong
Cover Story
Epic Cyclist Peter Sng One might say that he is crazy for trying long distance cycling at his age. But the 63-year-old was never discouraged. Instead, he took that as a challenge and opportunity. Get to know more about this young at heart, Epic Cyclist and his cycling journey. Feb-Mar 2015 / Second Wind
21
FEATURES
At what age did you start Cycling and why? I picked up cycling seriously about five years ago. I got really hooked to the sport especially when I was able to complete the TTSH Charity Ride 2013 in Bintan which was about 90km. That was my very first long distance ride and being able to complete the ride on my Vintage Phillips steel bike was a great achievement for me and that motivated me to join more long distance rides.
What other sports do you do besides cycling? I was actually swimming regularly to keep fit and to alleviate my back pain. That was before I have taken up cycling.
What is your favorite ride/race and why? The KDF Mllennium Ride 2014 is my favourite ride, as well as the longest that I have accomplished on my Colnago vintage steel bike. Despite my age, I was able to keep up with the younger cyclists and we completed the 1000KM ride in 4 days. It was a great ride.
How is your training routine like in preparation for a race and how long do you usually train for it? I try to ride 5 times a week including three times a week with Team Midpoint, covering about 250 km in total. I also ride with a buddy if weather and time permits to go on the road. I even ride under hot sunny conditions to increase my ability to adapt to such conditions. I just make sure to ride more frequently with adequate rest in between rides. I also eat well with lots of fruits and vegetables, take supplements and consume more nuts. Besides local rides, I also do overseas rides.
How do you keep your work, family and training balanced? Well‌. I am retired now so I actually have more time to train and spend time with my family.
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Second Wind / Feb-Mar 2015
FEATURES
Are you preparing for any race now or in the near future? Now I am doing my training in the afternoon sun for the coming Epic Ride 2015 to prepare my body to overcome the tropical heat in Thailand/ Malaysia/ Singapore. And in March I will be in Taiwan for the Inter-Mountain Highway Trip. It will take us through Provincial Highways 3 .which is a 438.7km long that start from Taipei to Pingtung. Total mileage 480 km Elevation 3975m in 5 days. I’m certain it will be challenging.
How do you mentally prepare yourself for a ride/race? In each ride/race the only thing on my mind is to Focus on the Journey and Not the Destination. This is my riding Mantra. Also keeping a positive mindset is crucial to overcome mental and psychological barriers. With any physically demanding sports, you need to build up the stamina and the mental strength needed to endure the grueling workout. I absolutely enjoy the experience of going long distance; it is a very challenging experience for me. Keeping a positive mindset has really helped me get the best out of my experiences.
Based on your experience, what kind of advice(s) can you give to other people who would like to try the sport but is discouraged by their age? I can only say to those people out there to understand their bodies and never to give up because if you don’t give it a try or even think about pursuing any demanding sport, the opportunity is lost forever. Age is never an excuse for not attempting to enjoy the freedom that life as a senior offers. Finally, it is all in the mind when you think you cannot do it because you are too old. Age is only a number and when I decided to pursue cycling seriously, I was determined not to let my age be a barrier to my enjoyment of the activity. I really don’t feel old when I am on my bike. It is a blessing to be able to cycle in the first place at my age.
KDF Millennium Ride 2015 Peter is part of 53 cyclists who completed the KDF Millennium Ride 2015, a 1000KM Ride from Thailand to Singapore over 4 days to raise funds for Kidney Dialysis patients. The ride is one of the organisation’s biggest fundraiser each year, and is a pillar of support for the 310 patients they attend to. The fundraiser continues to welcome donations after the ride. Be the Second Wind of the cyclists and patients today, pledge a sum at http://www. giveasia.org/movement/kdf_ millennium_ride_2015
Did you ever get discouraged by your age? Actually I was spurred on by a scathing remark from a fellow cyclist who called me crazy to think about completing the 1000 km ride at my age. I wanted to prove him wrong, so I decided to try and complete the arduous ride. Rather than get discouraged, I thought of it as a challenge to overcome… and I did!
How did riding for Epic Ride help you as a cyclist and as a person? I just hope to continue riding for as long as I possibly can. I am helping myself to be active while supporting a good cause. If I am going to cycle anyway, why not cycle for a cause? It is a way of improving my health and also to give back to the community and help the needy. My overall health has since improved tremendously. I hardly get sick, I sleep better, and I am more alert and less stressed. The beer belly is also gone and I feel lighter and fit.
Feb-Mar 2015 / Second Wind
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Inside Try a Tri. Ace a Tri. XTri. Performance. Q&A. Where to Eat. Where to Chill.
TR
RAINING Professionals based locally have come together to bring you this section, one filled with valuable advice as well as recommendations. Learn from them and become the better athlete within you.
TRAINING
TryaTri
10Tips
For Your 1st Triathlon Contributed by Williams, head coach at Fabian Williams Coaching Concepts (FWCC)
1 2
Remember it is one race with three components not three races within one component.
It is not how fast you start but how well you pace yourself throughout that matters and will bring you to the finish line. Remember, you’re there to complete not compete!
3
Pay attention to details. Remember to familiarize yourself with the race info. A triathlon has multiple sub components such as: • • • • • • • •
start point / swim start swim out swim to bike transition bike out bike in bike to run transition run out End point
Within each sub components there are other micro components such as where to turn, which direction to turn in, where are the bends and straights, where are the hydration points and such. The more you know about what to expect the better you race.
4
You might be overwhelmed by the magnitude of the event and by athletes around you, but stick to your own game plan to ensure successful completion of your first race.
26 Second Wind / Feb-Mar 2015
5
Practice proper entry and exit out of the swim leg so as to prevent stumbling and getting trampled upon by other racers. In the event that you did not get the opportunity to practice prior to race day, start a little further behind and keep to the sides of the seemingly faster athletes instead of the middle of the pack, so that you have more personal space to yourself.
6
Take a passive approach; it does not get too friendly once the gun/ horn goes off, as everyone around you will be clambering for his or her personal space. If you get caught anywhere in between you might not only get trampled upon but you might prematurely exhaust yourself and blow your gas tank trying to keep up or even get out. Do start further behind and let the competitors go ahead.
7
Report early on the race day to give yourself sufficient time to “find” your spot in transition and prep your gears. It also gives you ample time to warm up; clear your bowels (if you have race jitters) familiarize yourself with the race set up and get to the start. Remember to factor in time for body-marking as well.
8
Fueling during the race is crucial. Practice hydrating and eating on the bike and run when in training so that you do not end up becoming a hazard to the others around you on race day.
9 10
Practice proper race etiquette. There are rules in triathlon races such as drafting (or no drafting) that should be adhered to so as not to ruin another athlete’s race experience. Do not try anything new on race day. Stick to the tried and tested system that you are accustomed to, so as to prevent adverse reactions.
TRAINING
AceaTri How Triathletes Should Be
Approaching Speedwork Training for elite athletes more often than not follows a consistent and logical periodization process. It consists of phases like endurance, strength endurance, developing strength and power, speed, taper, and race day.
O
Out of these different phases of training, speed training is often the most widely practiced phase, mainly because it feels good. It is also popular due to the wide held beliefs such as “going fast will make you fast”, “training faster saves time, and is bang for buck” and “speed work is a shortcut to becoming quicker”. Let us disprove some of these statements. Usain Bolt (the world record holder for 100m) should technically be the fastest runner on the planet across all distances as he is undoubtedly the fastest man on the planet. However we all know he is not, destroying the premise that pure speed translates into speed in an aerobic based distance event. Doing speed-work certainly takes less time, however, there are no shortcuts in distance sports. Unless you are willing to put in the time, perhaps it is good to review your goals or race shorter races (so the total hours needed to complete good base and strength phases are in reach) Sports such as triathlon are less about speed. Successful triathletes are those who does the best job at maintaining a pace over a period of time, or in other words, the person who fatigues the least. One way to explain this is to use the analogy of a house. Speed-work is the final coat of paint, the expensive fixtures and fittings you have that make your house amazing. However, endurance training is like laying a sound foundation and strength training is equivalent to the supporting pillars and structures that will hold everything in place. Without endurance or strength phases there are only limited benefits to speed work.
Feb-Mar 2015 / Second Wind
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TRAINING
Given this, for any typical build up the speed phase should be totally relevant to the following key parameters: • How long is your race – the longer the race, the slower your ‘speed’ sessions will be. • What are your goals? - If you plan to run 50min for 10km off the bike in a Triathlon, it will not make much sense to be doing 1km repeats, in a flat out sprint at 4minute p/km pace. Rather a series of 5min 1km efforts (off the bike) and perhaps a few 4.50min/km efforts are much more targeted and realistic to the race at hand.
• For those with weight goals, noticeable decreases in weight over this period
Having said that, getting the speed phase right as a coach and athlete is tough, as most people want to just “see how fast they are”. Managing expectations and being realistic are the first two steps for both a coach and athletes to maximize this phase. Signs of a successful speed phase are:
Without the building blocks that precede the speed phase, your body is simply unable to recover from the additional load, meaning you will have diminishing returns on training adaptation, ultimately leading to not a full peak.
• Week on week gains in speed • Excellent recovery within speed sessions (measured by how quickly a heart rate comes down between sets) • Recovery between sessions – should also be going well. You should feel sore immediately after sessions knowing you have done a quality set, however within a few hours, almost feel ready to do it again • No changes in sleeping patterns and no signs of sickness
28 Second Wind / Feb-Mar 2015
• Feelings of being strong, in-control of the pace and fresh • Executing the nutrition strategy as planned
Rather than overdoing speed work, the way to achieve your peak performance the goal is to train in training phases that can be replicated, build-up-to-build-up, and season-to-season. An athlete’s progression will happen as a result of consistency. Staying injury free and motivated through a wide range of different variable training sessions and following a proven process are all necessary aspects to becoming the best you can be.
Contributed by Scott Larsen, Head Coach at Tri Edge www.triathloncoachingsg.com
TRAINING
XTri
3 Reasons You Should Go Off-Road This Year
Doing off-road endurance sports is complementary to your regular swim-bike-run routine of training for a ‘road’ triathlon. For running, this would be trail running or hiking; for cycling, this would be mountain biking or cyclocross. For the triathletes, this could mean various options like obstacle course racing, off-road triathlon (XTERRA), or an adventure race.
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Here are 3 big reasons why you should consider doing some cross-training that involves getting dirty or muddy:
1 Functional cross training benefits
Trails, uneven surfaces, and unfamiliar terrain are the perfect environment in which to get your functional fitness in order. This plays a bigger role in your overall training plan especially where pre-season fitness is concerned. The intrinsic & lateral/compound movements required off-road builds up the smaller and often under-trained stabilizer muscles that do not get adequately stimulated by regular road riding or running. Not attending to these issues usually results in weaknesses in form, muscle balance, or stability. Rather than hitting the gym in an effort to build up these same stabilizer muscles, why not try something more fun and refreshing?
2 Skills trumps fitness
Pursuits such as trail running and cyclocross/ mountain biking are skills-intensive, and offer you a chance to pick up new skills or hone old ones. Confidence in tackling off-road terrain begins with taking that first step and giving it a try, and will eventually lead to pay-offs when you get back to ‘normal’ riding or running. Boost your smoothness and speed in the corners or technical descents on the roadie; run stronger
and with better form on the tarmac; improve your explosive power, functional mobility, or sprinting ability in all areas – these gains ‘on the road’ can be achieved through a healthy dose of off-road skills practice.
3 Paradigm shift
In addition to confidence boosts, exercising in a dynamic (off-road) environment is a great mental break from the monotony of the tarmac/ track. Triathletes have known this for awhile now when they switch from pool swimming to open water swimming – the same applies to cycling and running. Granted, conditions can be tough and the ground rough for the uninitiated – you will get yourself (and your bike/shoes/kit) dirty and scraped up. But think of the mental toughness you will build by traversing such terrain. This is especially so for gruelling and unfamiliar events like an obstacle course race or adventure race.These events – or any decently ‘epic’ training session off-road – make for memorable experiences in a natural surrounding. But more importantly, they give you something to compare against any challenging situation that you may have previously thought tough. That’s mental strength you can bank on right there, and that might even give you a significant edge over the competition at the next ‘regular’ ‘road’ event you attend.
Contributed by Wilson Low, lead coach/outdoor squad leader at Athlete Lab singapore.athlete-lab.com
Feb-Mar 2015 / Second Wind 29
TRAINING
Performance
The Most Basics Facts You Need to Know
About Pilates awareness will carry forward to your daily live and sporting activities, allowing you to maximise your workout safely.
When most people think about Pilates, they think of it as a core strengthening modality. While that is one of the benefits of Pilates, the best benefit of Pilates, which is not often mentioned, is its ability to reduce injury incidence and increase body awareness.
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We have the motor and sensory homunculus – which is a representation of how much brain is devoted to motor movement and sensation for the parts of the body. For instance, the hands which have a lot of fine touch receptors and dexterity are represented largely in the brain, as compared to the trunk, which has less proprioception (touch reception) and less movement. Our brain is plastic and the amount of sensation and motor control devoted to each area can change over time. For example a guitar play who has to be able to move their fingers on their left hand with a lot of dexterity and feel the strings of the guitar well will have a lot more brain power devoted to those fingers than to their palm or other areas of the body or compared to non guitar players. Can Pilates Help Prevent Injury? Musculoskeletal injuries are very common, perhaps even more so, among the fit and active. Injuries often arrive from muscle imbalance and incorrect muscle activation patterns. Pilates is very much about precision and control. It brings awareness to HOW you are moving your body, and redesigns your motor and sensory homunculus. This also helps you to identify areas of weakness, imbalances and tightness. This
30 Second Wind / Feb-Mar 2015
While you may initially feel frustrated by the ‘step-backs’ in strength, speed and performance while correcting your imbalances, you are actually building true strength that will allow your body to attain greater achievements without injuries and its’ associated downtime. Can Pilates Help an Injured Athlete? What about if you already have an injury? Being low-impact, Pilates is great for injured joints and muscles, modifications for exercises are also abound and will allow you to maintain current muscle mass while allowing your body to recover. Many times when a part of a body is injured, we tend to favour other muscles, which results in new incorrect muscle activation patterns and new muscle imbalance that develop. An important part of rehabilitation is to ensure that the body heals ‘correctly’. Poor healing can eventually lead to chronic pain and weakness. By being aware of how we are moving, we are able to ask ourselves these questions as we perform our daily activities and during training: HOW are we moving? WHAT are we using to move? WHERE is my balance? WHICH muscles are we activating? Pilates is an incredibly effective cross-training tool. It makes any sport you love even better. Pilates exercises not only strengthen the weaker muscles and give the dominant muscles a break by demanding that you work symmetrically, they also make you more aware of your body, enhancing coordination, balance, power and precision. Pilates improves alignment and breathing and increases efficiency of movement, which translates into less effort, greater power, grace and longevity in your game, whatever that may be.
Contributed by Deborah Wong, owner and Pilates instructor at Breathe Pilates www.breathepilates.com.sg
TRAINING
Performance
The Most Common
Running Injuries They say there are two certainties in life: death and taxes. But for triathletes who are training and racing regularly you can add a third one to that: Injury.
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Our bodies have evolved to love movement but when we do so much, it’s not unusual for something to give. In men the biggest culprit is the calf muscle complex – the gastrocnemius and the Achilles tendon. In women it is more commonly the pelvis and knee that cause the issues. The calf muscle tears and Achilles tendon strains are complex and can have a number of contributing factors. The lower back and sciatic nerve may be involved, and weakness in the calf muscle is often an underlying cause. Running technique, shoe selection, bike fit including cleat position should all be considered. For the hip and pelvic issues glute strength, the issues above should also be considered with pelvic angle, running surfaces and saddle position should be looked at closely.
Contributed by Bevan Colless, Singapore Physio singaporephysio.com
But of course prevention is always better than the cure, so what can we do to avoid these injuries? Some handy tips are: • Always increase distances and training intensity carefully and with consideration. Not everyone will be able to increase training loads to the one formula • Do at least one strength/gym session per week. One targeted to your specific weaknesses is better than a generic session • Get a bike fit • Run on a variety of surfaces, including trail runs • Try to run at a cadence of higher than 170 steps per minute • Keep your off season short. Long periods of no training at all will lead to an increase injury risk Also contrary to popular belief rest, stretching and medication is not always the best way to manage injuries. As coaches and also athletes ourselves, we understand the importance of training and races and we also know that a blanket request not to train and have total rest is rarely the right call. It is hence that instead of cutting off all training, we should instead modify the training loads of different activities and look at the training schedule to make sure the training ‘dosages’ are correct for the stage of the injury. Some of such remedies are incorporating double run days, pool workouts, long walks and trail runs when they fit in with the injury. So it’s best to prevent getting injured, but if you are, remember that a one size fits all approach is rarely the right way to manage them. Enjoy your training!
Feb-Mar 2015 / Second Wind
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TRAINING
Q&A
Got a question for our experts? Email it to us at contact@ secondwind magazine.com
With the Experts
Question My Chiro has been attending to my back pain for about half a year now, and there were times where I felt more pain on the injured area after treatment. Is this normal? What are the reasons for this and is it common for treatments to take such a long time?”
Answer There are many factors to this question. I will address a few of them here based on my encounters on the situation over the past 15 years as a chiropractor, both in the USA and in Singapore.
the condition is crucial to determine the average time it takes to get the situation sorted out and the patient well again. It is also important to take into consideration the gender, weight, and age of the patient among many other variables.
Chiropractors have two main perspectives within the profession;those that deal with patients strictly for pain relief and those that are dealing with a more wellness oriented approach. It is often a factor of objectivity or the subjective nature of how the patient’s concerns are addressed. In my office, we like to have our patient goals aligned with the doctor’s goal and vice versa.
In order to be as objective as possible, we utilize computer assisted rehabilitation in our office, when indicated. It allows the examiner/doctor to determine a patient’s core strength relative to their age/weight/gender. This allows us to be able to compare the results of the future reassessment of the patient with their condition in the beginning of the treatment.
So is it normal for patients to experience “pain” in the injured area after treatment? I would say that it is more the exception than the norm. It is not unusual for a patient to experience some discomfort after an adjustment to the spine or misaligned vertebrae as the tissues around the main area are affected in some manner. We have typically seen these reactions in the early phases of treatment, especially when an inflammatory reaction is still present. Length of the treatment is almost another question entirely. Determining the exact cause of
32
Second Wind / Feb-Mar 2015
To summarize, our office will periodically experience the situation wherein patients feel pain during or after the treatment. It is very rare for our office to have patients that are still experiencing pain post treatment, especially six months after the onset of the treatment. What I find most important for a sound recovery is being able to set goals with your chiropractor. If you have a specific question, please don’t hesitate to post it and I will do my best to help you get to the bottom of the situation.
Dr. Dylan Altfeld D.C. (USA) Chiropractic physician at Concierge Chiropractic and Rehabilitation ccr.com.sg
TRAINING
Question How do I know if I am taking enough protein?
Answer The total amount of protein consumed per day is important. Whether you are taking enough protein depends on the type of training you are engaged in as well as the distance you are training for. For sprint distance triathlons, the training tends to be more focused on building up muscle mass. As such, the protein needs tend to be higher than that of a longer distance triathlon events. Protein requirements are measured in grams per kilogram body weight. An athlete would typically need between 1.6-1.7g/kg body weight for muscle building and 1.2-1.4g/kg body weight for endurance training. So a 60kg triathlete engaged in sprint distance training that is geared towards muscle building will need between 96-102g of protein per day while 72-84g of protein per day is required for endurance distance training. To give you a perspective, you can get 20g of protein by taking a palm sized portion of meat/ fish/chicken (90-100g) or firm tofu (160g), 10 flat tablespoons of raw almonds (100g), 3 eggs, or
2 glasses of milk or soya milk (500ml). You can also get protein from grain foods, vegetables and fruits, but the quality and amount of such protein is usually not adequate. It is also critical to spread out your protein intake in 20-25g portions every 4 hours until you’ve reached your daily protein requirement. This is because there is a limit to how much protein can reasonably be processed by your body at a time. Adequate amounts of protein taken at the right timings will enhance muscle recovery and building while inadequate amounts or uneven distribution will eventually lead to excessive muscle soreness and fatigue. So in order to optimize the protein for muscle building or recovery, it is best to have adequate protein at every meal rather than leaving it all to dinner. There is also evidence to show that having protein at bedtime can also enhance muscle recovery and building through the sleeping hours, so remember to have that high protein snack before you hit the sack!
Derrick Ong Founder and Director of Eat Right Nutrition Consultancy www.eatright.sg
Feb-Mar 2015 / Second Wind 33
TRAINING
Q&A With the Experts
Question I just came back from my offseason and have started training again. I’m experiencing shoulder pains that I’ve never had before when I swim. What are the possible reasons and what are the things that I can do to keep it healthy for my new season?
Answer Your pain sounds mechanical as swimming exacerbates it. There are several causes of mechanical shoulder pain, ranging from those arising from the neck (cervical spine) to problems within the shoulder joint itself. The common causes of persistent pain arising from the shoulder joint seen on triathletes include: rotator cuff problems (impingement), acromioclavicular joint arthriosis (wear and tear), biceps (long head), tendonitis (inflammation)/ tendinosis (microtears) and labral (shoulder joint shock absorber) injury. The location of the pain and association with other symptoms such as loss of range of motion and clicking helps with differentiating the sources of pain. Pain on overhead activity, like those during the front crawl in swimming, suggests that impingement may be the most likely cause of your pain. Pain located at the acromioclavicular joint (protruding part at the end of the collar bone) or the long head of the biceps tendon (at the front of the shoulder joint) suggests problems there. Labral injuries often result to sensations of instability, deep-seated pain and also painful clicking.
34 Second Wind / Feb-Mar 2015
A quick visit to your doctor is recommended should the pain remain persistent and hamper your training. Also, ask yourself if the pain is affecting your daily activities e.g. getting dressed or sleeping on your side. With a thorough history, proper physical examination and perhaps a targeted investigation, the root cause of your pain can be addressed accordingly. Often, improving the scapular (shoulder blade) stability and modification of your swimming stroke can help a lot in preventing recurring pain. To reduce injuries to the shoulder joint, scapular stabilization exercises are important and can easily be done. I often recommend my patients to start off by pulling their shoulder blades backwards, imagining that they are trying to crack a nut between the blades. Hold that position for 10 seconds and do it at least 5-6 times a day. Of course, of there is persistent pain that affects your daily life or sporting lifestyle, seeking help early at your doctor’s will help with getting back your second wind quickly.
Dr Chong Weng Wah Roland Orthopaedic Surgeon at at JL Shoulder Clinic jlsports-jlgroup. rhcloud.com
TRAINING
Question I just signed up for my first triathlon, an Ironman at the end of next year. Having already gotten an online coach, I find myself in need of tips to better mentally prepare myself. Kindly advise.
Answer It is great news that you’ve signed up for your first Ironman. Mental readiness will be an important factor when preparing for the race. So how exactly do you know if you are ready? You know you are ready when you feel confident and motivated. These two aspects are inter-related – confidence leads to motivation and vice versa. Break your preparation down into bitesized training plans; per month, per week, or even per day. A well considered and executed training plan is half the battle won. Track and chart your progress in a visible way and celebrate the victories, however big or small. Having your buddies cheer you on is a great way to building confidence. Think Fitbit, Jawbone and the myriad of wearable technologies interfaced with social media.
Motivation is the fuel to getting to your destination. Elevate it by setting targets. Benchmark your targets against a training group and friends, it is a race after all. As with the training plan, break your endeavor into a range of smaller targets. Types of targets should include outcome-based (e.g. complete race by a certain time) and process-based (e.g. master a certain running form or cycling cadence) targets. Outcome-based targets are measurable and specific while process-based targets are essentially the steps to running a race well and are within your control. There are no shortcuts to racing well. So train hard, but remember to train smarter too!
Lim Han Ee Sports Psychologist, Emerge Performance www.emergeperformance.net
Feb-Mar 2015 / Second Wind 35
TRAINING
Where to
Eat By Shuwie Chang
Can Comfort Food Equal Healthy Food?
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For triathletes food is fuel, so don’t fill your tank with sludge. More often than not, poor training days are linked to poor eating habits. If you are serious about improving your performance, frequently snacking on glazed doughnuts, candy bars and chips might sabotage your athletic performance. The high fat content that comes in many of these comfort foods slows down the digestion of high energy carbohydrates and muscle re-building proteins and ultimately affects muscle rebuilding and repairing negatively. The high calorie content of most of these comfort foods can also derail strength to weight ratio if consumed excessively. Not good at all! What We Recommend Here’s the good news. Comfort eating can equal to healthy eating! And that’s what we are here to recommend: Brownice. At Brownice, all the ice creams are made from organic brown rice milk, fruits and nuts which makes them dairy-free, low-fat and healthier compared to the most ice creams. They have a great range of flavours that will tantalise your tastebuds while being kind to your waistline. The great thing about frozen treats is that, unless you’re a big fan of brain freeze, you will have to slow down and savour them. Choose the right ones and they are as guilt free as they are delicious. We think Hazelnut Chocolate, Coconut and Peanut Butter Caramel with their waffles seals the deal each time, but we recommend you head on down and surprise yourself as flavours are updated frequently in the shop. Apart from their ice creams, their latest creation includes pizzas and pastas which didn’t disappoint. Weekend specials are also on the menu, and these mystery dishes are only unveiled come the weekend. Located along the main roads of Sin Ming Center, Brownice is open for business from 12pm-11pm daily. If youre thinking of treating your body to tasty good food as a reward after the solid effort you just put in your workout or just to recharge your spirit with good food during lunch, head on Brownice to surprise yourself. We guarantee you’ll love it.
36 Second Wind / Feb-Mar 2015
LOCATION Sin Ming Centre 8 Sin Ming Road #01-03 Singapore 575628 OPENING HOURS 12pm to 11pm daily TELEPHONE 6456 6431 FACEBOOK www.facebook.com/BrowniceIceCream
TRAINING
Where to
Chill
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The Sungei Buloh Wetland Reserve (SBWR) is a world-class eco-tourism nature reserve in the north-west area of Singapore. It is the first wetland reserve to be gazette in Singapore and is also home to the largest mangrove forest here. The SBWR Experience If you are looking for a place to reconnect with nature, take a break from your training, work or the bustling streets of the city, and also to spend some quality time with your friends and family, then head over to this ecological gem! (QUOTE)
Sungei Buloh Wetland Reserve By Second Wind Editorial Team
There are a few ways you can explore the wetland reserve; you can choose to surprise yourself and be daring by going for a self-guided walk or opt for a guided tour to properly experience the wetlands, get more visitor interaction and join activities like art classes and prawn farming demonstrations. A recently added new extension in the SBWR was opened in December 2014. This new extension promises visitors a new experience. Some features include the Floating Platform, where for the first time, visitors can step onto the Mudflats during low tide and get up-close with crabs, worms, mudskippers and other creatures. They can also enjoy a scenic mid-canopy walk and Coastal Boardwalk and try to spot foraging birds and insects while
crossing a 150m-long suspension bridge, which ascends gradually to a height of 3m. If you like the scenery, fret not! There are newly built viewing pods as well, which gives visitors an “Eagle’s Eye” view of the wetland reserve. There are also some added child-friendly features for your little ones, which include the Obstacle Course and Play Area. Not until a few weeks ago, I was one of those people who have not experienced this gem. My verdict? Totally worth the trip! What’s best is that the admission is free and it is accessible via bus. I really enjoyed the tranquility of the place and it allowed me to de-stress. It was a fun and educational experience for me and I’m sure it will be for you too.
Some tips for your Ultimate Sungei Buloh Experience 1. Sunblock Definitely a must bring and must use! Don’t let the sun ruin your experience.
2. Binoculars Bring your best pair! This will really help if you intend to go birdwatching.
3. Water Bring enough water with you as all that walking, especially under the hot sun, can be dehydrating.
4. Comfortable wear Comfortable clothes and
5. Read up! Before you visit, make sure you read the Do’s and Don’ts. Also check the timings for guided tours and daily screenings.
6. Check your surroundings Be wary of signs and warnings inside the wetland reserve
7. Keep an open mind Let your imagination run wild! Be open to explore new things. You’ll never know unless you try.
sneakers will do the trick. I highly advise ladies not to wear flats as you will be walking on rocky pavements.
Feb-Mar 2015 / Second Wind
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Inside Pride of Lions. Calendar. Team Feature. Sara’s Column.
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RACING As the year kicks o, we bring you the full list of racing events in the region. Be inspired by our very own Pride of Lions, and hear what one of our national athletes have to say in her very own.
Prideof Lions Best of Triathlon 2014
PROFILE NAME Arthur Koh BLOG WEBSITE ironproject.wordpress.com INSTAGRAM @xusenliang FACEBOOK Sen Liang Arthur Koh SPONSORS/AFFILIATIONS • Blue Seventy • Compressport • T3 Bicycle Hears Pte Ltd 2014 RACE RESULTS • Ironman Frankfurt (Broke Singapore’s IM record) • Challenge Bahrain (1st Male 35-39 age group)
40 Second Wind / Feb-Mar 2015
Prideof Lions Best of Triathlon 2014
PROFILE NAME Choo Ling Er BLOG WEBSITE choolinger.blogspot.sg INSTAGRAM @lingultragal FACEBOOK Ling Er Choo SPONSORS/AFFILIATIONS • SmileAsia • Specialized Bicycles Asia Pacific • RocktapeSG • KeyPower International • 2XU • NewtonRunning
Photo by Joyce Chang
2014 RACE RESULTS • Auckland 70.3 Asia championship (3rd Female age group 25-29, Broke Singapore 70.3 Record for Females) • Putrajaya 70.3 Ironman (2nd Female age group 25-29) • Kuantan Century Ride 2014 ( 5th Female Open) • Cebu Cobra 70.3 Ironman (2nd Female age group 25-29) • Langkawi Ironman ( 1st Female Age Group 25-29) * Qualified for the Kona World Championships in Hawaii.
Feb-Mar 2015 / Second Wind
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RACING
Calendar JANUARY
18 XTERRA Callala Beach, Australia
23 Metaman Bintan, Indonesia
9-11 Port of Tauranga Half Ironman, New Zealand
19 Metasprint Triathlon, Singapore
23 TRI-Factor Triathlon, Singapore
19 Strongman Japan
18 Ironman 70.3 Auckland, New Zealand
25 Challenge Taiwan (Half IM Distance)
30 Challenge Gold Coast, Australia (Half Ironman Distance)
30 Israman, Israel
26 TRI-Factor Swim, Singapore
FEBRUARY
MAY
1 Challenge Melbourne, Australia (Half IM Distance)
1-3 XTERRA Langkawi, Malaysia
6 Sado International Triathlon, Japan
1 Hell of the West, Australia
2 Ironman 70.3 Busselton, Australia 3 Festival of Sport – Age Group Triathlon, Hong Kong
13 Ironman 70.3 Sunshine Coast, Australia
7 Wells New Plymouth Half, New Zealand 8 Metasprint Series Aquathlon, Singapore 8 5150 Geelong, Australia 8 Ironman 70.3 Geelong, Australia 8 XTERRA Albay, Philippines 14 Coles Bay Half, Australia
SEPTEMBER 5 Singapore Aquathlon 5-6 113 Bukit Merah (Perak), Malaysia
19-20 Beijing International Triathlon
3 Lake Kenyir Triathlon, Malaysia 3 Ironman Australia 10 Ironman 70.3 Vietnam 16 Taitung Flowing Lake 113, China 17 TRI-Factor Bike, Singapore 23-24 Bintan Triathlon, Indonesia
OCTOBER 3 Singapore Duathlon 4 Ironman 70.3 Gurye Korea 10-11 Port Dickson International Triathlon, Malaysia 31 Hong Kong ASTC Triathlon
21 Challenge Philippines (Half IM Distance)
JUNE
22 Challenge Wanaka, New Zealand (Full IM Distance)
5-7 X3 Challenges
NOVEMBER
7 Hong Kong Life Triathlon Championships
1 Hong Kong ASTC Triathlon
22 Huskey Long Course, Australia 27 Challenge Dubai (Half IM Distance)
7 5150 Subic Bay Philippines
1 Noosa Triathlon Multisport Festival, Australia
7 Coral Coast 5150 Triathlon, Australia
1 Ironman 70.3 Taiwan
MARCH
7 Ironman70.3 Centrair Chita Tokoname Japan
8 5150 Bohol Philippines
7 Ironman New Zealand 8 Ironman 70.3 Subic Bay Phikippines 8 XTERRA Motatapu, New Zealand 13-14 113 Triathlon Sabah, Malaysia 15 Metasprint Series Duathlon, Singapore 15 Penang International Triathlon & Duathlon, Malaysia
13-14 113 Desaru, Malaysia 14 Goto Nagasaki International Triathlon, Japan 14 Bali Triathlon, Indonesia 14 Ironman 70.3 Cairns, Australia 14 Ironman Cairns, Australia 14 Challenge Camsur, Philippines (Half IM Distance)
15 Mooloolaba Triathlon Festival, Australia
27 Milo Youth Triathlon, Singapore
22 Ironman Asia-Pacific Championship Melbourne, Australia
JULY
28 NUS Biathlon, Singapore 29 Challenge Batemans Bay, Australia (Half Ironman Distance) 29 LMP Triathlon International Championships, Thailand APRIL
5 Jeju International Triathlon, Korea 12 Kaike Triathlon, Japan 25-26 Singapore International Triathlon 26 TRI-Factor Run, Singapore 26 Patthalung Duathlon & Triathlon International Championships, Thailand
5 Ironman 70.3 Putrajaya 11 XTERRA Piti, Guam
AUGUST
11 XTERRA Rotorua, New Zealand
2 Ironman 70.3 Philippines
12 Ironman Taiwan 12 Gold Coast Triathlon, Australia
42 Second Wind / Feb-Mar 2015
8-9 XRace123, Malaysia 23 Ironman Japan
1 Xtrail Ranauthlon15 8 Murray Man, Australia 8 Challenge Forster, Australia 14 Ironman Malaysia 15 Challenge Shepparton, Australia (Half Ironman Distance) 22 Hervey Bay 100, Australia 22-29 Challenge Laguna Phuket Tri Fest, Thailand 28-29 Mornington Tri Fest, Australia DECEMBER 5 Challenge Bahrain (Half Ironman Distance) 5 226 Bohol, Philippines 5-6 XC2 – Xtreme Course Challenge 6 Ironman Western Australia 12 Rotorua Half Ironman, New Zealand 13 Ironman 70.3 Ballarat, Australia 13 Samed Baan Phe Aquathlon and Triathlon Championships, Thailand
RACING
Team Feature
NUS Aquathlon
By Dennis Tan NUS Aquathlon Captain
Team Biography COACH: David Tay • 30 Years of coaching experience • Certificate in Plant Based Nutrition, T. Colin Campbell Center for Nutrition Studies
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The NUS Aquathlon team is a close knitted family comprising of individuals that are studying in NUS as well as a group of very active alumni. Every year, the team takes part in races that span across the globe, sometimes as a team, and sometimes as individuals. These races include triathlons in Malaysia, Thailand, Australia, Philippines, Hong Kong, and Switzerland among many others. Annually, the highlights of the team will include going to Malaysia to participate in triathlons like Port Dickson International Triathlon and Lake Kenyir triathlon. In those events, the team takes part in both individual as well as relay categories. And very often, the trip up north will turn out to be a worthwhile one for the team, with many prizes clinched in both the individual and relay categories. In some cases, certain individuals push themselves further and take on longer distance triathlon such as those of the iron and half iron distances with many being able to complete them with great timings.
44 Second Wind / Feb-Mar 2015
TRAINING DAYS: • Swim – Mondays & Wednesdays • Bike – Sundays • Run – Tuesdays and Thursdays TRAINING LOCATIONS: NUS Pool & Track
Although the team is officially known as the Aquathlon team, majority of the team do not stop at a bi-discipline sport and move on to do triathlons. Juggling school work/work life and the sport for those still is definitely not an easy task, but being in such a supportive team has helped. Personally, I have been to two races in Malaysia where a large group of us travelled up together, and also an Ironman in Australia with my seniors. Lake Kenyir triathlon was the most rewarding one for the team because almost everyone returned home with some form of cash prize. Apart from the monetary rewards, we gained very valuable experience from the different terrain and environment in Malaysia as well as face a different level of competition. In addition, the team gets an opportunity to get closer through travelling together overseas and competing as a team and cheering one another on. The team spirit is definitely amplified in a foreign land.
WHO CAN JOIN: NUS Students FEES: Nil
RACING
Captains Past & Present
Port Dickson triathlon was similarly well organized with fun and laughter not lacking in the team as we travel up together to race. Although come race day everyone was serious and focused, we never failed to relax prior the race and after the race. These constitute the bonding time we have and are very valuable. Additionally, I had the opportunity to do my first Ironman with fellow team mates. A few alumni members, seniors and I decided to attempt the iron distance triathlon in Cairns, Australia. This was one of the toughest experience I have had but it definitely made me learn a lot about myself. Prior to the event, the few of us trained together with an ironman specific program. Doing such long training will not be easy if we did it on our own and therefore the companionship of the
seniors made my journey easier. When race week drew near, the few of us flew up to Cairns a week before race day for a holiday. The weather was fantastic in the week prior to the race but on race day, it was a stark contrast. It was storming, the sea was raging and the ambient temperature was so low. Whilst racing in such long distance, we see each other on the course multiple times and it is definitely comforting to know that your friends are in the same situation as you. Enduring through the pain and cold was not that bad after all. All of us who went up for the event did not give up and managed to tackle the full distance. The Ironman experience was a rewarding and humbling experience, and I look forward to our next overseas Ironman experience as a team, the Ironman 70.3 Subic Bay in early 2015.
DENNIS TAN • Ironman Cairns 3rd in Age Group • Singapore Triathlon 2014 1st in Age Group (2nd Singaporean Overall) • Lake Kenyir Relay 2nd
JONATHAN NG • Singapore Representative at World University Triathlon 2014
I’ve never regretted joining TeamNUS aquathlon and definitely have learnt so much from the team of like-minded individuals who are the strongest, toughest and motivated friends I have ever known. JONATHAN TAN • 2014 Metasprint Aquathlon 2nd in Age Group • 2014 Metasprint Duathlon 1st in Age Group • 2014 Metasprint Series Champion • Singapore Representative at World University Triathlon 2014
Feb-Mar 2015 / Second Wind 45
RACING
Sara’s Column
W
When I got wind of the topic of this piece, I cringed a little, thinking that I have absolutely no right to attempt to even write about such a dicey subject. And so I did this the only way I know how: I put my bike on the trainer and after pedalling for 3 hours, finally arrived at an epiphany accompanied by a very sore back. Triathlon has a curious place in relationships, or some may say, relationships have a curious place in triathlon - the difference being which has the foremost place in your heart. The thing is, relationships and triathlon are all too similar. Both are driven by obsession, which sometimes borders on the edge of irrationality. Both demand commitment and fierce devotion, and call for large investments of time and effort. There have been countless books and articles written about this subject, filled with psychobabble and the platitudinous advice of “making compromises”, “prioritising”, “balancing responsibilities”, and worst of all, “juggling commitments”. The brutal truth is, there is only one way, and it is called “giving in to your compulsions”. As endurance athletes, moderation is a concept that is alien to us. Rather than giving half-hearted attempts in a bid to “balance” everything, I urge you to throw moderation into the wind, and plunge headlong into dedicating yourself completely into one thing, at the right time. You see, I have my own theory, which posits that just like willpower and glycogen stores, our capacity for obsessive activities is finite. I call this, “obsessive capacity”. A corollary to this theory is that time and effort spent building a relationship varies inversely with training volume and intensity. The off-season for triathlon is the on-season for building relationships with loved ones. Just as everything in this world occur in cycles, there are downturns and upturns. When it is time for those 5-hour bike rides, 20km runs and double session training days, do them. When it is time for sleeping in till noon on weekends and having brunch in bed, do it. For as T.S Eliot observed, “Only those who risk going too far can possibly find out how far they can go”. If your partner takes issue with you devoting too much time towards triathlon during the race season, you can always fall back on the triedand-tested method of guilt-tripping them by
46 Second Wind / Feb-Mar 2015
saying “if you love me, you should support me in my pursuit of my passion”, because after all, love, just like triathlon is often a power struggle (such as when I attempt to hit a certain power output on my bike but the numbers on the power meter stubbornly refuses to budge). And so, my advice is, don’t settle, don’t compromise, don’t juggle. Give in to your compulsions, and fuel your obsessions at the right time - you may just find yourself breaking some limits, in both love and triathlon.
Sara Ng National Triathlete
April-May Women’s Edition
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