Extracted from
http://www.triathica.com/2009/10/11/common-swim-stroke-flaws/
The swim is the one thing that strikes fear into most beginner triathletes. Many veteran triathletes still struggle to be competitive in this event also. The swim is a humbling experience for many beginning swimmers. Even the fittest athletes will be very winded after only a few laps in the pool if they have bad form. The freestyle stroke is similar to a golf swing in that you could have all the strength and power in the world, but if you have poor technique, you will not be very successful.
Swimming isn’t natural for humans and it takes more practice to master technique as opposed to cycling and running. Once you do master the technique, you will have a big advantage over other athletes who have not taken the time to refine their stroke. Even though there are many parts of a swim stroke that can be off, there are a few major mistakes most people make that, when corrected, can make a noticeable difference in swim speed and energy expenditure.
Next time you go to the pool, consciously think about your stroke and try to figure out if you make any of these mistakes.
Head position:
This is, by far, the most common mistake I see in athletes. The good news is that it’s also the one that gives the most benefit when fixed. While swimming, people tend to lift their heads too much, especially when breathing. When your head is tilted up in the water, you hips will drop lower in the water automatically. When your hips and legs drop in the water, you will create more surface area and will be plowing through the water instead of slicing through it like a torpedo.
Try to keep you head and neck in a neutral position, just like if you were standing straight up on land. Your face should be pointed to the bottom of the pool (ocean, lake, etc.) and your eyes should be looking ahead. You do need to see where you’re going, but look with your eyes, not your head. Keeping your head down will make your body more hydrodynamic and will help you go faster while expending less energy.
Body roll:
The old school way of swimming was to swim with your chest and stomach pointing down at all times and use your arms and legs to propel you. This is a recipe for shoulder problems, rapid fatigue, and slow swimming. Your body is most hydrodynamic while on its side, so incorporating more body roll into your stroke could work wonders.
When you take a stroke and extend your lead arm, try rotating on your side. When your right arm is extended, your chest will be pointing left. A complete 90-degree rotation isn’t necessary, but rotate as much as you can while still feeling comfortable. This should lift your shoulder out of the water and will make it easier to take your next stroke. When you do take your next stroke, you will rotate or “roll” to the opposite side. Just imaging you are on a giant BBQ skewer while you roll back and forth. This does not sound pleasant, but it is a good example of rotating on an axis.
This rotation will allow you to engage your core muscles, lats, and hips to generate more power and conserve your arms and shoulders. It will also make it easier to breath without lifting your head and causing your feet and hips to sink. Look up a few side-kick drill variations to help with feeling balance in the water on your side.
Kicking:
Focusing on kicking is not as necessary as some may think. Relatively speaking, kicking does not apply that much forward force to swimmers and uses a lot of energy. The last thing a triathlete wants to do is expend energy, especially in the legs, during the first portion of the race. If you do kick, make sure you are kicking correctly. I only kick for balance purposes and get little, if any, propulsion from my feet.
A lot of times I see swimmers’ legs separating and flailing around, kicking way too much, and bending too much in the knees. All this does is create additional resistance in the water. Keep kicks short, legs close together, knees only slightly bent, and ankles limp. Don’t point your toes unless you would like some calf cramping later in the swim.
Glide:
The swim should be smooth, fluid, graceful and almost easy compared to the pounding of the run and burn on the bike, but all too often people struggle most in the swim and are constantly battling the water. Don’t battle the water by constantly windmilling your arms, but glide through it like a fish.
After every stroke, pause for a moment or two with arm extended while on your side. With each stroke you also create forward momentum, which is wasted if you hurry to take another stroke before gliding a bit. This is free speed; take advantage of it and save energy.
Hopefully you will be able to recognize if you are making some, or all, of these mistakes. Don’t worry; these are not impossible to fix with the right drills and some practice. A good coach would be even better since they will be able to see what you cannot. Stop logging more miles in the swim, ingraining bad technique in your brain and muscle memory. Make the decision today to fix your stroke and become a whole new swimmer.
Friday, February 19, 2010
Thursday, February 18, 2010
10 Ways to Improve Your Swimming
Extracted from
http://www.austinfitmagazine.com/Fitness/Features/2010/February/10-ways-to-improve-2010-swimming.html
No matter your swimming experience or what type of swimmer you are, finding continued improvement in the sport requires purposeful and focused attention. Yes, you can just swim more frequently, and vigorously, but that is the longer path towards improvement. Here are 10 more effective ways to make those leaps in the water:
1. Body Balance
One of the quickest and easiest changes you can make to improve your swimming is to focus on body position. The goal is to reduce your drag and resistance so you can glide further with each stroke. To lift the hips and legs closer to the surface, and gain better overall body balance, keep a constant pressure down into the water with your upper body (without bending at the waist). Picture yourself swimming down a hill — arms, head and chest all driving slightly down. This will pop the hips and legs up and keep your overall body position closer to the surface, thus reducing air drag and making it easier to manuever.
2. Body Rotation
After you’ve worked on your body balance, the next focus should be on using your “body” to swim. Don’t make the mistake of just relying on your arms and legs to move you through the water – they will only take you so far and for so long. Think of your body rotating on a skewer, your hips and shoulders aligned, rolling from side to side. And as you make the rotation, you want to press your arm through the water. Combining these two movements creates maximum forward propulsion!
3. Join a Group
Finding a group to swim with, either a masters-type swim team or a casual group of friends, will help you improve for a variety of reasons. Even better would be finding an experienced coach to help guide you on technique and provide the appropriate workouts. My three top reasons for swimming with a group are: increased and more consistent motivation, a sense of accountability and the fact that you are more likely to push your efforts with someone swimming right beyond you!
4. Breathe to Both Sides
Most people have a favorite breathing side, and that’s okay. But what tends to happen if you only breathe to one side is a lopsided, asymmetrical stroke, which decreases your efficiency. Focus on rolling more as you breathe to the side you’re least comfortable with and ensure that you go for the breath as you finish the arm stroke.
5. Know Your Paces
No matter what your swimming experience is, keep an eye on the clock and your paces will help you improve.
Work on having at least 4 different efforts/speeds:
80% - very easy, could hold this pace forever
85% - put a little more behind each stroke, but still a comfortable speed
90% - here’s where you start adding some speed and increasing turnover
95% - this is your top-end speed
Each of these efforts should equate to different times. If you swim 100 yards, at 80 percent, in a time of two minutes — you can work to knock a few seconds off that as you progress!
6. Catch
Once you have your body balanced and you’re rotating from side-to-side (finding power from your trunk) the next step to technique improvement is focusing on your catch. The front end of your stroke determines how much water you hold onto as you press through the stroke and what muscles you engage. (Many swimmers make the error of pulling through the water with a straight arm.) As you go into your catch, imagine you are reaching over a barrel, pop the elbow up and drop your forearm and hand. This arm position engages your back muscles and keeps your shoulders from taking on too much of the load.
7. Mix it Up
Vary the types of workouts you do. Don’t get stuck in the rut of doing the same thing every time you go to the pool – this will often keep you swimming at one pace (not to mention it can get pretty boring).
3 type of workouts to add to your routine this year:
Speed Work - shorter distances at a higher intensity and with a set amount of rest
Endurance Workouts - longer distances at a more controlled pace with a focus on consistency
Technique & Strength Work - devote a specific workout to technique and developing your swimming muscles
8. Strength Work
Although there is no substitute for time in the water, doing swimming-specific strength work outside of the pool will improve your times!
3 of my favorite exercises are: bent-over lat pulls with a resistance band, pike-reach crunches and flutter kicks.
9. Distance per Stroke
How far you travel with each stroke is a key indicator of your efficiency. As you improve your technique, you will begin to glide further through the water. To measure your distance per stroke all you have to do is count your strokes! A good goal is to be around 20 strokes or better for every 25 yards. Some of the top swimmers take closer to 12 strokes per length!
10. Use Equipment
If you’re a beginner swimmer, I suggest spending most of your time swimming without equipment as it can often be used as a “crutch” for poor technique. But, used properly, swim equipment can help you improve strength, find greater efficiency with speed, and it helps keeps things fun!
http://www.austinfitmagazine.com/Fitness/Features/2010/February/10-ways-to-improve-2010-swimming.html
No matter your swimming experience or what type of swimmer you are, finding continued improvement in the sport requires purposeful and focused attention. Yes, you can just swim more frequently, and vigorously, but that is the longer path towards improvement. Here are 10 more effective ways to make those leaps in the water:
1. Body Balance
One of the quickest and easiest changes you can make to improve your swimming is to focus on body position. The goal is to reduce your drag and resistance so you can glide further with each stroke. To lift the hips and legs closer to the surface, and gain better overall body balance, keep a constant pressure down into the water with your upper body (without bending at the waist). Picture yourself swimming down a hill — arms, head and chest all driving slightly down. This will pop the hips and legs up and keep your overall body position closer to the surface, thus reducing air drag and making it easier to manuever.
2. Body Rotation
After you’ve worked on your body balance, the next focus should be on using your “body” to swim. Don’t make the mistake of just relying on your arms and legs to move you through the water – they will only take you so far and for so long. Think of your body rotating on a skewer, your hips and shoulders aligned, rolling from side to side. And as you make the rotation, you want to press your arm through the water. Combining these two movements creates maximum forward propulsion!
3. Join a Group
Finding a group to swim with, either a masters-type swim team or a casual group of friends, will help you improve for a variety of reasons. Even better would be finding an experienced coach to help guide you on technique and provide the appropriate workouts. My three top reasons for swimming with a group are: increased and more consistent motivation, a sense of accountability and the fact that you are more likely to push your efforts with someone swimming right beyond you!
4. Breathe to Both Sides
Most people have a favorite breathing side, and that’s okay. But what tends to happen if you only breathe to one side is a lopsided, asymmetrical stroke, which decreases your efficiency. Focus on rolling more as you breathe to the side you’re least comfortable with and ensure that you go for the breath as you finish the arm stroke.
5. Know Your Paces
No matter what your swimming experience is, keep an eye on the clock and your paces will help you improve.
Work on having at least 4 different efforts/speeds:
80% - very easy, could hold this pace forever
85% - put a little more behind each stroke, but still a comfortable speed
90% - here’s where you start adding some speed and increasing turnover
95% - this is your top-end speed
Each of these efforts should equate to different times. If you swim 100 yards, at 80 percent, in a time of two minutes — you can work to knock a few seconds off that as you progress!
6. Catch
Once you have your body balanced and you’re rotating from side-to-side (finding power from your trunk) the next step to technique improvement is focusing on your catch. The front end of your stroke determines how much water you hold onto as you press through the stroke and what muscles you engage. (Many swimmers make the error of pulling through the water with a straight arm.) As you go into your catch, imagine you are reaching over a barrel, pop the elbow up and drop your forearm and hand. This arm position engages your back muscles and keeps your shoulders from taking on too much of the load.
7. Mix it Up
Vary the types of workouts you do. Don’t get stuck in the rut of doing the same thing every time you go to the pool – this will often keep you swimming at one pace (not to mention it can get pretty boring).
3 type of workouts to add to your routine this year:
Speed Work - shorter distances at a higher intensity and with a set amount of rest
Endurance Workouts - longer distances at a more controlled pace with a focus on consistency
Technique & Strength Work - devote a specific workout to technique and developing your swimming muscles
8. Strength Work
Although there is no substitute for time in the water, doing swimming-specific strength work outside of the pool will improve your times!
3 of my favorite exercises are: bent-over lat pulls with a resistance band, pike-reach crunches and flutter kicks.
9. Distance per Stroke
How far you travel with each stroke is a key indicator of your efficiency. As you improve your technique, you will begin to glide further through the water. To measure your distance per stroke all you have to do is count your strokes! A good goal is to be around 20 strokes or better for every 25 yards. Some of the top swimmers take closer to 12 strokes per length!
10. Use Equipment
If you’re a beginner swimmer, I suggest spending most of your time swimming without equipment as it can often be used as a “crutch” for poor technique. But, used properly, swim equipment can help you improve strength, find greater efficiency with speed, and it helps keeps things fun!
Learning to Breathe Bilaterally
Extracted from TriSwimCoach
You may already have heard the most commonly asked question in the swimming world today. Which of the following techniques is superior: breathing to one side, or bilateral breathing?
Until just one year ago, I breathed to the right side every time I got in the pool. Why, do you ask? Simply because taking breaths on the opposite side didn’t feel right! Indeed, this is the primary reason that the majority of swimmers take breaths on just one side. About a year ago, however, I was getting a massage, and the therapist noticed that the muscles on the left side of my back were considerably more developed than those on the right. Thinking for a moment, I realized that thousands of laps of breathing only on the the right side had caused these muscles to balloon as I balanced on my left arm while sucking in air!
So, if you haven’t figured it out yet, the answer is bilateral breathing. The primary reason is that bilateral breathing will work to balance your stroke (not to mention leave your back looking normal!). If you continue to breath to one side, you risk having your stroke become lopsided. In just one hour in the pool, you’ll roll to your breathing side approximately one thousand times. A stroke that is lopsided can quickly become pernanent when you practice a lot!
There are other benefits to bilateral breathing, as well. Once you lose your “weak side”, you’ll no longer be blind in that direction. If you’re an open water swimmer, you’ll be able to avoid chop, check for landmarks, and keep pesky swimmers from splashing you in the face (or even punching you as they jockey for position!).
So how do you obtain these benefits? Simply by practicing bilateral breathing at every opportunity possible. In my evening session, I’ll have swimmers breathe each 3 or 5 strokes, as they warm up or down. Of course, in practice, this kind of drill shouldn’t be limited to workouts alone. To be sure, at first you will probably feel quite awkward. You’ll quickly find, however, that bilateral breathing becomes more natural as you practice. Before you know it, you’ll be breathing to both sides like a champ.
Here are some tips to get you breathing on both sides, while keeping your workouts interesting.
1. Breathe to alternate sides each length: once to the left, and once to the right. This way, you’ll get the oxygen you need, while developing the symmetrical stroke you’re after.
2. During warm-ups, warm-downs, and slow sets, breathe to your weaker side.
3. Experiment with different patterns such as three left, three right, or four left, four right, until you find what works for you.
Each week, keep your ultimate goal of bilateral breathing in mind. Perhaps most importantly, however, don’t get too hung up on getting the breaths exact. Have fun, and enjoy your swim, because breathing to both sides will eventually come naturally!
You may already have heard the most commonly asked question in the swimming world today. Which of the following techniques is superior: breathing to one side, or bilateral breathing?
Until just one year ago, I breathed to the right side every time I got in the pool. Why, do you ask? Simply because taking breaths on the opposite side didn’t feel right! Indeed, this is the primary reason that the majority of swimmers take breaths on just one side. About a year ago, however, I was getting a massage, and the therapist noticed that the muscles on the left side of my back were considerably more developed than those on the right. Thinking for a moment, I realized that thousands of laps of breathing only on the the right side had caused these muscles to balloon as I balanced on my left arm while sucking in air!
So, if you haven’t figured it out yet, the answer is bilateral breathing. The primary reason is that bilateral breathing will work to balance your stroke (not to mention leave your back looking normal!). If you continue to breath to one side, you risk having your stroke become lopsided. In just one hour in the pool, you’ll roll to your breathing side approximately one thousand times. A stroke that is lopsided can quickly become pernanent when you practice a lot!
There are other benefits to bilateral breathing, as well. Once you lose your “weak side”, you’ll no longer be blind in that direction. If you’re an open water swimmer, you’ll be able to avoid chop, check for landmarks, and keep pesky swimmers from splashing you in the face (or even punching you as they jockey for position!).
So how do you obtain these benefits? Simply by practicing bilateral breathing at every opportunity possible. In my evening session, I’ll have swimmers breathe each 3 or 5 strokes, as they warm up or down. Of course, in practice, this kind of drill shouldn’t be limited to workouts alone. To be sure, at first you will probably feel quite awkward. You’ll quickly find, however, that bilateral breathing becomes more natural as you practice. Before you know it, you’ll be breathing to both sides like a champ.
Here are some tips to get you breathing on both sides, while keeping your workouts interesting.
1. Breathe to alternate sides each length: once to the left, and once to the right. This way, you’ll get the oxygen you need, while developing the symmetrical stroke you’re after.
2. During warm-ups, warm-downs, and slow sets, breathe to your weaker side.
3. Experiment with different patterns such as three left, three right, or four left, four right, until you find what works for you.
Each week, keep your ultimate goal of bilateral breathing in mind. Perhaps most importantly, however, don’t get too hung up on getting the breaths exact. Have fun, and enjoy your swim, because breathing to both sides will eventually come naturally!
Daniel Cheng
Keke... dun assume that I am taking part in a race if you see the participant name is Daniel Cheng. =)
There are 2 triathletes named Daniel Cheng.
I do have a way to mark my terrority though.
I know your guys are very good in investigative work, so I will let you guys figure it out. =D
There are 2 triathletes named Daniel Cheng.
I do have a way to mark my terrority though.
I know your guys are very good in investigative work, so I will let you guys figure it out. =D
Sentimental?
Hmm... I think I am getting sentimental..
Whenever I hear a 80/90s oldie, I will listen till the song ends even though I have reach my destination.
Hmm...
Whenever I hear a 80/90s oldie, I will listen till the song ends even though I have reach my destination.
Hmm...
Wednesday, February 17, 2010
新年初三
While putting Sean to sleep, I started to reflect what a year the past year has been.
It was a year where I could have been out in the streets wandering...
But with God's grace, it became a year where I spent the most numbers of days behind a desk.
It was a year where I went into mild depression.
I had never know what depression was till it strikes...
It is scary....
And the worst thing is that you do not really know that it is depression till you manage to get a handle of the whole situation.
It was a year where Sean is going through his infant years.
A year where family take precedence over passion.
That is why I have been telling friends that 2009 will be a year of NO overseas races.
What have I achieve this past year?
I had not scored academically. This is probably the field that I have to work on this year.
Passion wise, I took along with me a wealth of experiences. Not achievement per se, just wonderful experiences...
Seeing the kids grow up is another wonderful experience.
Tracking them through their development...
From the time where they learn to sit up, start to walk, start to talk, start to recognise words, start to form sentences.
All these are wonderful wonderful experiences as a parent.
If any of you like to rebutt that you have nephews and nieces, let me just be nasty and say...
That do not equate to being a full time parent.
I think I should stop kaypoh-ing and stop asking friends about their family planning.
I have seen enough to notice a trend.
Let me just leave a few words.
If you really plan to have kids, dun leave it till it is too late.
It was a year where I could have been out in the streets wandering...
But with God's grace, it became a year where I spent the most numbers of days behind a desk.
It was a year where I went into mild depression.
I had never know what depression was till it strikes...
It is scary....
And the worst thing is that you do not really know that it is depression till you manage to get a handle of the whole situation.
It was a year where Sean is going through his infant years.
A year where family take precedence over passion.
That is why I have been telling friends that 2009 will be a year of NO overseas races.
What have I achieve this past year?
I had not scored academically. This is probably the field that I have to work on this year.
Passion wise, I took along with me a wealth of experiences. Not achievement per se, just wonderful experiences...
Seeing the kids grow up is another wonderful experience.
Tracking them through their development...
From the time where they learn to sit up, start to walk, start to talk, start to recognise words, start to form sentences.
All these are wonderful wonderful experiences as a parent.
If any of you like to rebutt that you have nephews and nieces, let me just be nasty and say...
That do not equate to being a full time parent.
I think I should stop kaypoh-ing and stop asking friends about their family planning.
I have seen enough to notice a trend.
Let me just leave a few words.
If you really plan to have kids, dun leave it till it is too late.
Sunday, February 14, 2010
击将法
CDL : Are you taking part in 70.3?
Jodan nodded his head.
CDL : No, right? (Apparently, he has already graded me before he asked the question. =/)
Jodan : Yes, I am taking part.
CDL : First time?
Jodan : Second time
CDL thinks for a short while and responded : Relay?
Jodan : ...
A case of 击将法???
Jodan nodded his head.
CDL : No, right? (Apparently, he has already graded me before he asked the question. =/)
Jodan : Yes, I am taking part.
CDL : First time?
Jodan : Second time
CDL thinks for a short while and responded : Relay?
Jodan : ...
A case of 击将法???
Thursday, February 11, 2010
How to Run an SOC
(I think I am writing these recent posts to remind myself that Anything is Possible.)
How to Run an SOC Course the Un-orthodox Way. =D
Keke... SOC is the highlight of my NSF days.
For all those who do not know what SOC (Standard Obstacle Course) is, you can refer to the following link.
http://iprep.ns.sg/standard-obstacle-course.html
Run wise, it is a 1.5km run. 700m before, 800m after.
Distance stated in the NS website should be the revised distance.
SOC consisted the following 11 obstacles.
1. Low wall (1.83m high)
2. Parallel bars
3. Stepping board
4. Swing trainer
5. Low rope (3.5m high)
6. Horizontal beam
7. Swinging bridge
8. Balancing log
9. Gate/suicide window
10. Jacob's ladder
11. Low ramp
For me, I have weak arms, thus parallel bars and the Swing Trainer (Better known as the Monkey Bars) were huge obstacles for me.
But as time passes, it gets easier.
The best memories I had of the SOC Inoculation Course was standing at the top of the Jacob's Ladder with my knees knocking against each other, shouting out my rank, name and NRIC continuously. =D
Imagine standing at the top of the world for 15 minutes in front of the whole company of 200 men.
Seriously speaking, it was the first time in my adult life that I am certain that I am going to wet my pants there and then.
BMT SOC was the time I loathe, as it means staying back on Saturdays after the entire company booked out, so that CSM can tekan you.
We went through all the obstacles Saturdays after Saturdays till none of us could keep track of the numbers of times we did the obstacles.
What I had not expected was the following 2 years of my NSF life.
While other groan when they hear the word "SOC", I looked forward to it.
(IPPT is the one I loathe though. =/)
I had cultivated a knack for clearing SOC.
I am always the LAST to reach the first obstacle, The Low Wall after the 700m run.
But when I reached the low ramp, I am usually the first two runners to complete the course.
The last 800m is the most interesting yet. I tends to outrun my assigned pacers. =D
Keke, yeah... you are reading it right.
I am in my SOC gear, while my pacers are in clean fatigues. =p
What makes SOC fun for me?
The very fact that during training, I had to complete the obstacle course only ONCE was extremely satisfactory.
(Cos those who can complete below the timing set by your CSM/PS, you usually get to take a break while the rest goes for the second, third or fourth round.)
SOC is not without its spills though.
One of the most famous incident which a lot of my platoon mates can recall is when one company mate exclaimed "Wah, I din know Elephants can fly!", after one of our SOC tests.
Everyone has expected punches to fly, but I am too smart for that.
Siao.... where got time to do extra duties. =D
The other fun incident was when my platoon mate got his new Reebok boots just before the SOC test.
He keep saying that it can shaved many seconds off his timing.
(Most of us are still wearing the old scaled leather boots which are at least 0.5kg heavier.)
In the name of good fun, someone challenged both of us to clock a better timing. =D
I am supposed to demonstrate that the engine is more important than the gear. =D
Results is inconclusive though as my CO decided to change the 800m run route on test day and most of us dun even know where the finish line was. =D
How to Run an SOC Course the Un-orthodox Way. =D
Keke... SOC is the highlight of my NSF days.
For all those who do not know what SOC (Standard Obstacle Course) is, you can refer to the following link.
http://iprep.ns.sg/standard-obstacle-course.html
Run wise, it is a 1.5km run. 700m before, 800m after.
Distance stated in the NS website should be the revised distance.
SOC consisted the following 11 obstacles.
1. Low wall (1.83m high)
2. Parallel bars
3. Stepping board
4. Swing trainer
5. Low rope (3.5m high)
6. Horizontal beam
7. Swinging bridge
8. Balancing log
9. Gate/suicide window
10. Jacob's ladder
11. Low ramp
For me, I have weak arms, thus parallel bars and the Swing Trainer (Better known as the Monkey Bars) were huge obstacles for me.
But as time passes, it gets easier.
The best memories I had of the SOC Inoculation Course was standing at the top of the Jacob's Ladder with my knees knocking against each other, shouting out my rank, name and NRIC continuously. =D
Imagine standing at the top of the world for 15 minutes in front of the whole company of 200 men.
Seriously speaking, it was the first time in my adult life that I am certain that I am going to wet my pants there and then.
BMT SOC was the time I loathe, as it means staying back on Saturdays after the entire company booked out, so that CSM can tekan you.
We went through all the obstacles Saturdays after Saturdays till none of us could keep track of the numbers of times we did the obstacles.
What I had not expected was the following 2 years of my NSF life.
While other groan when they hear the word "SOC", I looked forward to it.
(IPPT is the one I loathe though. =/)
I had cultivated a knack for clearing SOC.
I am always the LAST to reach the first obstacle, The Low Wall after the 700m run.
But when I reached the low ramp, I am usually the first two runners to complete the course.
The last 800m is the most interesting yet. I tends to outrun my assigned pacers. =D
Keke, yeah... you are reading it right.
I am in my SOC gear, while my pacers are in clean fatigues. =p
What makes SOC fun for me?
The very fact that during training, I had to complete the obstacle course only ONCE was extremely satisfactory.
(Cos those who can complete below the timing set by your CSM/PS, you usually get to take a break while the rest goes for the second, third or fourth round.)
SOC is not without its spills though.
One of the most famous incident which a lot of my platoon mates can recall is when one company mate exclaimed "Wah, I din know Elephants can fly!", after one of our SOC tests.
Everyone has expected punches to fly, but I am too smart for that.
Siao.... where got time to do extra duties. =D
The other fun incident was when my platoon mate got his new Reebok boots just before the SOC test.
He keep saying that it can shaved many seconds off his timing.
(Most of us are still wearing the old scaled leather boots which are at least 0.5kg heavier.)
In the name of good fun, someone challenged both of us to clock a better timing. =D
I am supposed to demonstrate that the engine is more important than the gear. =D
Results is inconclusive though as my CO decided to change the 800m run route on test day and most of us dun even know where the finish line was. =D
Wednesday, February 10, 2010
...
Seven Deadly Sins
Pride, Greed, Envy, Lust, Sloth, Anger, Gluttony
I guess in everyone of us, we had a bit of each of the seven sins.
Is Envy causing friendships to fail?
I guess I have reached a stage in life where I dun really envy people much anymore.
We are what we are.
We do things to enrich our lives.
For me, that would be sports.
I race for myself and no one else.
It does not matter how long the race takes.
I aim to complete, not compete.
So what if I cannot do a PB today?
So what if I am the last person to finish the race?
We all have different goals in life.
Some competitors won't race if they know that they cannot finish a Half-Ironman within 6 hours on that day.
Do I envy my friends who completed IMWA?
Do I envy my friends who completed TNF 100?
No!
All these goals are reachable if we worked for it.
When I went for consultation at Changi Sports Medicine Centre, I was told by the doctor that I should not be doing any strenuous exercise.
The best exercise for me would be walking. Brisk Walking at most.
I am glad that I never listen to Doc.
At Age 10, I am a lanky 1.68m, 68kg.
I am always the last 3 swimmers to touch base.
One day, Coach Chan could not take it anymore and shouted at me in front of the whole class.
I am the tallest in the entire group and even the Primary 3 are swimming faster than me.
Somehow, the scolding woke up something from within me.
From being one of the slowest swimmer in the class, I ended up being the top 3 swimmers in the class.
I did not learn to cycle till I am 16.
At 16, I had always thought I am too old to learn how to cycle.
To learn how to cycle, I am forever grateful to Kezhong.
Thanks, bro!
He is a friend who believed that no one should be deprived of the chance to cycle.
So there he was... Giving up his chance to cycle with our friends so that he can teach me to cycle.
During that day - for 2 full hours - I keep telling him to give up teaching, that I won't be able to learn the skill.
But there he was... perspiring profusely holding the rear of the bike for 2 hours, so that I can learn to cycle.
I used to do 12min flat for my 2.4km during NSF.
When I was called up to the office and my LTA Lam told me that he wants to train us (Delta Force) to hit sub-11 for our runs, I bluntly told him that it is not possible.
I had run my lungs out every time I complete 2.4km, that there is no way I can go faster.
His response was "We shall see."
After 3 weeks training, I had shaved more than 2 minutes off my timing. (Yes, 3 weeks. I guess that is what a young body is capable of.)
So for the entire NSF and 1 year after ORD, I never crossed the 10:20mins mark for 2.4km.
*** Keke, I am a lousy author. I just write what comes to mind. ***
Pride, Greed, Envy, Lust, Sloth, Anger, Gluttony
I guess in everyone of us, we had a bit of each of the seven sins.
Is Envy causing friendships to fail?
I guess I have reached a stage in life where I dun really envy people much anymore.
We are what we are.
We do things to enrich our lives.
For me, that would be sports.
I race for myself and no one else.
It does not matter how long the race takes.
I aim to complete, not compete.
So what if I cannot do a PB today?
So what if I am the last person to finish the race?
We all have different goals in life.
Some competitors won't race if they know that they cannot finish a Half-Ironman within 6 hours on that day.
Do I envy my friends who completed IMWA?
Do I envy my friends who completed TNF 100?
No!
All these goals are reachable if we worked for it.
When I went for consultation at Changi Sports Medicine Centre, I was told by the doctor that I should not be doing any strenuous exercise.
The best exercise for me would be walking. Brisk Walking at most.
I am glad that I never listen to Doc.
At Age 10, I am a lanky 1.68m, 68kg.
I am always the last 3 swimmers to touch base.
One day, Coach Chan could not take it anymore and shouted at me in front of the whole class.
I am the tallest in the entire group and even the Primary 3 are swimming faster than me.
Somehow, the scolding woke up something from within me.
From being one of the slowest swimmer in the class, I ended up being the top 3 swimmers in the class.
I did not learn to cycle till I am 16.
At 16, I had always thought I am too old to learn how to cycle.
To learn how to cycle, I am forever grateful to Kezhong.
Thanks, bro!
He is a friend who believed that no one should be deprived of the chance to cycle.
So there he was... Giving up his chance to cycle with our friends so that he can teach me to cycle.
During that day - for 2 full hours - I keep telling him to give up teaching, that I won't be able to learn the skill.
But there he was... perspiring profusely holding the rear of the bike for 2 hours, so that I can learn to cycle.
I used to do 12min flat for my 2.4km during NSF.
When I was called up to the office and my LTA Lam told me that he wants to train us (Delta Force) to hit sub-11 for our runs, I bluntly told him that it is not possible.
I had run my lungs out every time I complete 2.4km, that there is no way I can go faster.
His response was "We shall see."
After 3 weeks training, I had shaved more than 2 minutes off my timing. (Yes, 3 weeks. I guess that is what a young body is capable of.)
So for the entire NSF and 1 year after ORD, I never crossed the 10:20mins mark for 2.4km.
*** Keke, I am a lousy author. I just write what comes to mind. ***
...
Till now, I still cannot understand why there is this distinction between runners and triathletes.
Both categories are considered endurance athletes.
But why do some runners like to put other runners down...
More often than not, we will hear about the marathon cut-off timing debates in the forums.
Strangely, this topic never arises even though OSIM Triathlon has no cut-off time.
Even though I had my reservations about doing Ironman Western Australia, I had only hear encouragements so far.
Even from fellow triathletes who knows that I did an 8/9-hour marathon.
It is really heart warming to know that my friends have faith in me, even though I doubt myself.
(If this 8/9-hour Finish Time has been posted on the running forum, I will probably have been crucified.
You guys will probably ask me to ignore the nay-sayers, but they have made their presence felt year after year for anyone to ignore them.)
The whole stand on how I feel about IMWA is probably the same mindset I had when I hesitated to sign up for Aviva Ironman 70.3 Singapore last year.
In a way, IM 70.3 is a hundred times easier than IM, as I can finish a 90km individual ride or a 21km run comfortably without major issues.
It is just a matter of blending everything together.
I cannot say the same thing about my IM distance bike or run.
I withered during any century ride and felt drained during my marathons.
How am I supposed to complete the entire triathlon, I really had no idea...
This year may be the best year for me to do the IMWA though.
One, my kid will be in primary school next year.
Two, my favourite kakis will be competing in this year's IMWA...
I need a sign....
Both categories are considered endurance athletes.
But why do some runners like to put other runners down...
More often than not, we will hear about the marathon cut-off timing debates in the forums.
Strangely, this topic never arises even though OSIM Triathlon has no cut-off time.
Even though I had my reservations about doing Ironman Western Australia, I had only hear encouragements so far.
Even from fellow triathletes who knows that I did an 8/9-hour marathon.
It is really heart warming to know that my friends have faith in me, even though I doubt myself.
(If this 8/9-hour Finish Time has been posted on the running forum, I will probably have been crucified.
You guys will probably ask me to ignore the nay-sayers, but they have made their presence felt year after year for anyone to ignore them.)
The whole stand on how I feel about IMWA is probably the same mindset I had when I hesitated to sign up for Aviva Ironman 70.3 Singapore last year.
In a way, IM 70.3 is a hundred times easier than IM, as I can finish a 90km individual ride or a 21km run comfortably without major issues.
It is just a matter of blending everything together.
I cannot say the same thing about my IM distance bike or run.
I withered during any century ride and felt drained during my marathons.
How am I supposed to complete the entire triathlon, I really had no idea...
This year may be the best year for me to do the IMWA though.
One, my kid will be in primary school next year.
Two, my favourite kakis will be competing in this year's IMWA...
I need a sign....
Tuesday, February 9, 2010
Countdown - 39 Days
We are now only 39 days from Aviva Ironman 70.3.
Looking at the competitors' list, I see a lot of familiar names.
What is interesting to note is that 3 gal friends and I registered within minutes (if not seconds) from each other. =D
Those kaypoh ones can click here and see who registered right after I did. =D
I am feeling extremely nervous...
Although my training this year has been entirely different, the frequency of each training is much lesser than I had hoped.
Much of the training falls on the weekends.
It has eaten into so much of the kids' time that for the past few weeks, Shannon has been complaining "Daddy always not at home. =("
The delicacy of sports and family balance.
I have no idea how I am going to fare.
But in terms of all three disciplines, there will be significant changes.
I will be doing freestyle for the every first time for a race. =D
Timing wise, I won't be able to tell till the first sea swim related race (Singapore Biathlon).
In the pool, my legs will start sinking after 100m...
My heart rate will spike...
In the sea, I am more buoyant...
My heart rate stay relatively constant.
I am hoping that my sea swim will be better this year.
On the bike, I won't be carrying the hydration pack this year.
It was a necessary load last year which I will be able to shed off this year. Yeah!
I shall rely on the 4 bottles of Accelerade and 100-Plus to pull me through.
Will be able to go aero this year... Yeah!
I had just changed my aerobars.
It is a significant risk, but I really hope that I can get used to the new aero position soon.
My concern is my mileage... It is not even 50% of what I had put in last year... =(
Running wise, I have more or less transited to mid-foot running.
Glad to say that I no longer hate running, but I definitely need the right pair of shoes.
If you guys know where to look, you probably will know what running shoes I am wearing now. =D
The shoes does not make me go faster, but I definitely let me run longer without injury.
It had taken me more than 3 years since I started taking part in races to make all these changes, but I feel that every cent is worth it. =)
Timing wise, I hope to shave seconds (if not minutes) from each discipline.
Wish me luck! =)
Looking at the competitors' list, I see a lot of familiar names.
What is interesting to note is that 3 gal friends and I registered within minutes (if not seconds) from each other. =D
Those kaypoh ones can click here and see who registered right after I did. =D
I am feeling extremely nervous...
Although my training this year has been entirely different, the frequency of each training is much lesser than I had hoped.
Much of the training falls on the weekends.
It has eaten into so much of the kids' time that for the past few weeks, Shannon has been complaining "Daddy always not at home. =("
The delicacy of sports and family balance.
I have no idea how I am going to fare.
But in terms of all three disciplines, there will be significant changes.
I will be doing freestyle for the every first time for a race. =D
Timing wise, I won't be able to tell till the first sea swim related race (Singapore Biathlon).
In the pool, my legs will start sinking after 100m...
My heart rate will spike...
In the sea, I am more buoyant...
My heart rate stay relatively constant.
I am hoping that my sea swim will be better this year.
On the bike, I won't be carrying the hydration pack this year.
It was a necessary load last year which I will be able to shed off this year. Yeah!
I shall rely on the 4 bottles of Accelerade and 100-Plus to pull me through.
Will be able to go aero this year... Yeah!
I had just changed my aerobars.
It is a significant risk, but I really hope that I can get used to the new aero position soon.
My concern is my mileage... It is not even 50% of what I had put in last year... =(
Running wise, I have more or less transited to mid-foot running.
Glad to say that I no longer hate running, but I definitely need the right pair of shoes.
If you guys know where to look, you probably will know what running shoes I am wearing now. =D
The shoes does not make me go faster, but I definitely let me run longer without injury.
It had taken me more than 3 years since I started taking part in races to make all these changes, but I feel that every cent is worth it. =)
Timing wise, I hope to shave seconds (if not minutes) from each discipline.
Wish me luck! =)
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