Fitness & Nutrition expert Dr. Rick Kattouf says In order to get leaner, there are five main components that we need to focus on. (extracted from an article by Dr R Kattouf on Training Peaks' site.
1. Build muscle: Losing body fat means that we need to increase our metabolism and in order to do so, we need to build lean muscle.
In Singapore there are many Women’s only running event such as the famous Great Eastern run, Nike Goddess, Shape.. just to name a few but fast gaining popularity of Women’s only run has sprouted and in celebration of International Women’s Day …
Venus Run is born!
The goal of the event – an all women run to promotes healthy living through active participation in sports so as to enable women to achieve healthy balanced lifestyles amidst multiple and demanding responsibilities to fulfill at work and at home.
Empower yourself and show off your sparkle today. This Venus run will only be a 5km run held on this coming 10th March, which is exactly 31 days to go. There will be a few VIP’s and Elite attending this run, I am sure some of you are familiar with Anne Date or Jenap Said a.k. CatWomen as most of you know her by. So do sign up for this run and stay healthy
So if you are a beginner, a 5k would be a good start to kick off your New Year Resolution of Staying fit. Have fun everyone
Event : Venus Run 2013
Date of Event : 10th March 2013, Sunday
Venue: Marina Barrage, 260 Marina Way. S(018976)
Event Programme: 06:15 – 09:15am: Baggage Drop Open
07:00 – 07:30am: Group warm up
07:30 – 08:00am: Flag off for 5km
08:30 – 09:30am: Flag off for 800m Kids Run
09:30 – 09:50am: 1st Prize presentation
09:50 – 10:15am: Presentation by invited Guest
10:15 – 10:30am: Lucky Draw
10:30 – 11:00am: Group Photo
This will be the event T given
Organizer: Singapore Athletics Association
Sponsors: Key Power Sports
TYR goggles was my always my first choice in the swimming pool, pronounced as (Tah-Yer), but I usually just call them T-Y-R when I need to buy one from the departmental store, this is because when I pronounce them, the sales person would go What? you can buy them at the car shop, so its easier just to say T-Y-R, just so you know TYR is named after the Norse god of victory (Tier)
Today I wont be reviewing about TYR products but more Aquasphere, This brand has been around since 1998 and has been making waves around the triathlon world, I went online did some reading on it but nothing much on its website beside their usual product description and all.
The Aquasphere range of goggles are not your usual goggles as it they made them into this odd shape lens or so I thought, recently I got myself the Aqua Sphere Kayenne because my trusty TYR goggles is leaking and fogging up on me
So here is what I think of it after a couple of months using it in the pool.
The goggles had all the Italian style from where it came from, even the packaging it came was cool, it was packed in a hard, reusable case which keeps the googles from getting scratch in the swim bag.
Fit/Comfort: When I first put the Kayenne on, It felt that it was made to fit my face, I am sure it has something to do with the design, the fit is comfortable and adjusting these goggles to the right fit was the EASIEST thing I have ever felt before, All the tugging and pulling of your google strap is a thing of the past with the Kayenne as it has this button on both side where you just push and adjust to the proper sizing.
Seal: The seal fits great, once adjusted to my contour of my face, I will usually give it one more push at the bridge to make it seal tighter, Once I’ve had them adjusted properly, they seal just nice and tight. I hadn’t have too much issue with leaks but I did face a slight leak whenever I push off the wall (with excess force) but should be no problem if it is in OWS.
Clarity/Fogging: This goggles are beautiful to begin with for its 180 degree view, the clarity on the smoked lens that I have bought is just crystal clear. The tint was just about right to be used in any light condition even in the evening setting sun. I am sure they are very versatile in all sorts of light condition . There was no fogging issue even when I have them on for the whole session and in between breaks.
Negative : I only found that this goggles strap moved when I placed it over my head, but that’s about it, maybe I am too rough when it comes to placing the goggle over my swim cap.
Isaac’s 2 Cents Worth:
The good: Goggles fit to a T and it feels like you have no goggles on. Its really comfortable and the 180degree view is just perfect for OWS or in a crowded pool , goggle design are very stunning.
The bad: My strap moved when wearing them over my swim cap but that should be no problem with the release button to adjust it again.
I can’t wait to try their other range out, but I am so attracted to the Kayenne for its functionality and looks. If you are looking to buy goggles to replace, I highly recommend this to you.
Breathing in the water or rather constant exhalation is a necessary skill for an efficient freestyle stroke, but many athletes (especially newbies) have a tendency to hold their breath underwater even for myself. To master your exhale, try this sink-down exercise from coaches Paul Newsome and Adam Young of Swimsmooth.com. If you’re surprised by how hard you have to exhale in order to sink to the bottom, the coaches say this means you’re not exhaling strongly enough in your normal stroke.
1. Tread water in the deep end.
2. Take a deep breath, bring your arms to the side or above your head.
3. Picture yourself letting out a big sigh as you start to exhale. Try to sink straight down to the bottom with no pauses.
4. Once your lungs are out of air, push off and come back to the surface.
If you struggle to sink, you may be subconsciously holding your breath. If you sink a little but pop back up to the surface, you may need to exhale more quickly. The coaches also suggest making a “brrrr” sound through your lips, to help your exhale. Once you’ve nailed the exercise, do three sink-downs in a row before your workout to release tension and remind yourself of proper breathing technique.
If you have notice most of my current training post are regards to swimming , its because Tri Factor swim is just around the corner, In the last few months 80% of my training regime has been in the swimming pool doing drills and laps, I have not totally neglected my bike and run its just that priorities first. If you have a good training program for the pool do share with me and the readers.
Next post, what I think of the Aqua Sphere Kayene goggle that I have tried out for a couple of months now
I have always head to the pool doing laps after laps with 80% of front crawl and 20% breast stroke all the time, I am not sure if it was the best way to train as I am only improving those few muscle group. I was a club swimmer, training with the boys doing 50m freestyle competition but never got to signing up for one, have friends who are on the national squad but never took any swim tips from them.
Since I am doing triathlons and Ironman for the love of it, when it comes to the swim part I can tell you,I am definitely not fast even after so many swim sessions, ,sessions after sessions my time never seem to improve. I also never used other strokes like the backstroke or butterfly, never wondered why I need the them for, this conversation between speedy @trimeon and coach @felog in my feed were conversing about backstroke got me intrigued. I went all out and in search for the missing piece to understand why a backstroke was needed in our training session
So what happens now is that, I am gonna put in post some backstroke drills that I am gonna use and try on my next swim session..
The backstroke is easy to learn and helpful to triathletes for multiple reasons. It counteracts swimmer’s “shoulder slouch” by engaging upper-back muscles and lengthening pectorals, it can provide an opportunity to calm breathing or clear goggles during an open-water swim and it breaks up monotony in the pool. Plus, kicking while on your back serves as good cross-training for major cycling muscles such as the hip flexors, core and quads.
Try these sets:
• 4×75 with 15 seconds rest (25 free/25 back/25 free)
• 1×600 [4x(100 freestyle strong effort/50 backstroke easy)]
• 8×50 on 1:15 (25 back/25 free) descend time 1-4, 5-8
Five technique tips:
1. Tilt chin up and look at the sky. This puts head and spine in good alignment. Do not look toward your toes, as it causes hips to sink.
2. Push hips toward the surface and maintain a steady up and down flutter kick. Keep feet just below the surface of the water. Do not rotate feet with the rest of body.
3. Hands exit the water thumb first and enter the water pinky first. This requires a slight wrist and shoulder rotation as a straight arm moves through the air.
4. Arms enter the water straight up from shoulders and do not cross the center line overhead. Swimming backstroke in a straight line is difficult without following pool lines. Keep zigzags to a minimum with consistent arm placement.
5. The key to backstroke is good upper-body rotation with a motionless head. Try to roll your left shoulder to your chin as the right pinky enters the water and vice versa
drills taken from Triathlete Competitor By Sara McLarty
Updated: Please check your results from WERUN SG Results 2012 Click Me
20,000 runners pound the streets for Nike We Run SG 2012 last Sunday. This was the Singapore series for Nike We Run 2012.
There will be a total of 32 races compromising a total of 371km for this series.
The event venue was packed when at about 6:30am, Due to the over whelming participant, the start time have been divided in to two waves which 7:15am was for the first wave & Second wave at 7:30am. That still did not help in the cramping of runners around the start pen.
There was no proper signage or rather too small for the cramped up participants to notice the baggage counter area, It was not only hard to locate but was filled with people cramping for space to deposit their bags at the counter.
Went for the second wave instead as unable to squeeze in for the first wave (too many fast runners I believe). The second wave was also packed with runners, maybe next time they should make a third wave instead.
Running route was improvised from the previous runs running through Kallang but this time we run pass Nicoll Highway and made a U-turn back to Republic avenue, F1 put and viola Marina Bay Sands.
Nike created such hype that not only the runners signed up were in the young category, but of all ages. my friends mum, auntie and uncle was running as well.
Along the running route were DJs spinning hard for the perspiring runners motivating them to keep on running, By the 4k marker, many people started to walk plus further more walking on the right side of the route. Inconsiderate.. but better than Nike Goddess where the ladies were all pushing and shoving. ( Must be something about Nike that gets people all riled up)
Anyway as I have mention the finishing point was at the field beside Marina Bay Sands with some nice view rather than the usual Padang finishing point.
So once again, it comes down to the baggage deposit for collection, it was utterly unorganized,everyone was just standing in frustration with the long queue. The hot and sweaty moment just didn’t help as well., Only after when there was volunteer ushers started to inform the participants of the queue and organizing the line to speed.
Anyway it was a Run that many enjoyed for sure
Not bad, addition finisher tee to trade off the usual medal
Overall the event was good, just need some improvements on the baggage part & inform the participants to keep left for slower runners.
- New route was fantastic
- Entertainment along the way was surely a great booster for all runners
- Giving Finisher T as replacement for a Medal was a great Idea.
- Should get some bigger area space for the baggage counter movement.
- Ushers should be around everywhere to help runners
- Luggage deposit area should have proper signage all around.
90% Mental 100% Real… oh it was REAL alright, 21st Oct marks the date for the Home Team NS RealRun.
The weather was forgiving and there was a slight drizzle and cloudy overcast for a couple of hours
The road closure starts at 6am from Changi road and if you didnt know it was a 3km walk from the nearest carpark , or from from where I have parked, even with a media vehicle pass, I was barred from going in (I didnt see a problem as I am not the masses and it was only going to be one vehicle going in and it does not disrupt the race) So walk I did.. rules are rules
The long walk in …if you notice the lamp post in the pic it was the long stretch in to the Start point.
While I was walking in , 21k top leading runner was on the run on the opposite side.
While walking in also I saw Shan running his 21k with a very good pace …
and after 20mins, I was still walking .. if you notice the amount of runners heading to the start matches the amount of runners coming out, It was due to the organisers stopped the shuttle bus service from 6.15am already.. BAD BAD BAD Organizing .. I was hoping to catch the shuttle bus while walking in but really no luck. (There is a reason why Sundown organizers moved out from this place) cause runners who come after road closure have to walked all the way in. .. and then OUT !
While walking in, I could hear all the boo-boos of the organisers this year, what is happening guys ? Last year was alright .. but you sure did SCREWD UP your system this time.
Heard something about extension of the race pack collection (people not being notified) that is why they have extension for those that have not collected their racepack. (Get your act together guys)
Let’s Make Excellent Happen (New Balance) There was a small expo going on where New Balance showcase their shoes and even have a photo competition all you have to do is go into Instagram and tag your photo #NewBalanceSG (my submission is the one below)
The Race started on time for both category (very prompt I have to say) . The mood created by the DJ and the emcee was very good as music was blasting and pumping the atmosphere this morning. Runners was all PSYched up with GANGNAM style playing as well.
Pretty much a strong crowd as always for Real Run as there are many runners that would love to transition to trail but still wondering if they should. I say DO IT !!
Anyway check out the below video if today winning runner.
Video of the Winning Runner crossing the Line
Winner of 21k
Check out the winner of the 21k for this year, He did the run in only 1hr, truly that is an insane speed.. if you notice the video below, the clocked changed to 7mins, something sure did went crazy.. I also heard many problems with the 10k timing.
The following video is the previous year winner, which won the event at a time of 1hr 08min, This new winner BLEW him by 8 mins
Saw a couple of friends along the way.
Anica and Mag (hubbie was running his first 10k)
Zu and Jun (A couple runs together stays together)
J aka GrannyFartB0X and gang
Ed and Gis (Another lovely couple team)
As for me I have me and myself to run with.. #Foreveralone
Oh not forgetting the REAL RUN MEDAL
So before I head off, here is my 2cent worth of Home TeamNS New Balance Real Run 2012
- The water point was adequate ( Despite no cheering squad the water boys was high spirited, THANK YOU GUYS)
- The new route was great
- Medal was pretty impressive (Keep up the good work guys)
- Water ponding along the route (can’t be help as there was heavy rain the day before)
- Medal and finisher T collection was brought out of the hall and into open.
- Shuttle Bus system was not adequate and timing should be fix to later
- Heard from J, that there was a time keeping problem (I can’t confirm on this) but I am sure the time clock screwed up, just check my video till the end.
Till then … enjoy your races everyone. See you at the next race
As I always say “Train Hard, Race Harder”
Not sure what has happened to the titled sponsor Aviva as they have always sponsored the event, but this time the page seems to have changed into this …
So whats a triathlete got to do but to wait for it…. wonder how long its gonna take. ..
This post came about cause I saw @runfairyrun recent blog post on her Salomon X-trail run. One of her picture shows her running with headphones on.
There is even a certain rule amongst serious runner saying that music and running doesn’t mix, it is what separates the runners and the joggers, and it’s why some Marathon races ban music devices
I would say that using music in my training helps but come race day, the headphones stays in the car cause I still need it to calm my nerves, not that I am going to be doing a 2:20 Marathon but it helps.
An athlete or exerciser whose goal during warm-up is elevating the heart rate to 120 beats per minute should select accompanying music that has a tempo in the range of 80–130 beats per minute. Successive tracks should create a gradual rise in music tempo to match the intended gradual increase in heart rate. Moreover, segments of music can be tailored to various components of training, so that, for example, work time and recovery time are punctuated by music that is alternately fast and loud or slow and soft
One good thing about music, when it hits you, you feel no pain. – Bob Marley
I have tracks for slow runs, speedworks, tempo runs, LSD and emotional runs (don’t ask what that means) . I have a whole arsenal of Mp3 players but today I usually run with my Blackberry cause I have this EndoMondo app install where it tracks my position, speed and timing average. I have to say its pretty cool cause its bundle in with a player in that app. Will do another review on that software some time soon.
The Columbus Marathon site came out with this running track list which I think is pretty cool, they did a poll on Twitter and Facebook and the below music list was top favorites for most participants.
• Aerosmith – “Walk This Way”
• Bruce Springsteen – “Born To Run”
• Jay-Z – “Run This Town”
• Dixie Chicks – “Ready To Run”
• Flock of Seagulls – “I Ran”
• Katrina and the Waves – “Walking On Sunshine”
• The Proclaimers – “(I Would Walk) 500 Miles”
• Bruno Mars – “Runaway Baby”
• Van Halen – “Running With The Devil”
• Iron Maiden – “Run To The Hills”
• The Ventures – “Walk, Don’t Run”
• Martha Reeves and the Vandellas – “Nowhere to Run”
• The Bangles – “Walk Like An Egyptian”
Did you know that rocking out to music while you run/walk can increase your endurance by 15 % – Tip #9 of the Columbus Marathon
Wanna wish Good luck to all the participant of the Columbus Marathon happening this 21 October 2012
I wanna know your favourite track that you listen to before you go for your run, that is if you do your training with music.
Mines “Stronger by Kanye West”
Saturday is the day I have been looking forward after Aviva Ironman, there was tri events in between but I did not register for any, I had plan for Ironman Kenting (Taiwan) and Ironman New Zealand for this year, but it was scrapped.. so this was the next best thing for me, It may only be a OD event but I hell sure gonna enjoy it. Despite my injury I have not ran for four weeks.
The pain still persist in my foot and even after the X-ray doc cleared me it has not recover, well the show must go on with or without this injury, I have already skipped three events due to this injury but encouragement and well wishes from peeps all around the World sure help me going, sure I was depressed at one time cause of my immobility as all I did was my swim and bike.
A dream doesn’t become reality through magic; it takes sweat, determination and hard work. – Colin Powell
Come this Saturday I will be doing the OD without any run training. I hope I can still ace it. So here is the race pack review, I had no time to pick it up and got Eddy to help me on this one, I heard from many participant that the queue was horrendous as they only cramped the usual two days of race pack collection to only one day. One of them said it was a 30 min wait from door to door.
So whats in the bag? Race guide, Race bib, Swim cap, Timing chip with ankle strap and brochures as usual.
The perishable items that was provided in the bag was
- Mission Chips
- Quaker Oats cookies
- Clorets mints
- Maxifuel Power gel
- Nature Valley bar
- Instant oats drinks
- Zappy wipes
- Cold Storage New Balance T (There was nothing printed on the back, maybe to save cost, I dont know)
Check this spot out for the post race review after Saturday. Hopefully I am not too tired.
Wish Me Luck ~!
Well not what you were thinking, I wouldn’t wanna fart when I am running, well at least I try not to, I know I have did in my tri events (SWIMMING) and I bet the guy behind me sure smelled some good nutritional muesli and fruits that I had for breakfast before the event, Well If you are having a case of Monday Blues and this made you smile, do like the post ok.. at the bottom
At least I know I made you smile, anyway if you didnt know what a Fartlek is as explained by Wikipedia
Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. The variable intensity and continuous nature of the exercise places stress on both the aerobic and anaerobic systems. It differs from traditional interval training in that it is unstructured; intensity and/or speed can be varied whenever the athlete wishes
So how do one do a Fartlek , and since this is a Runnersworld poster, let me share the article with you here, (how to Fartlek by Jeff Galloway)
for me If you want to lose weight fast, this has got to be one of the best exercise you can do besides HIIT, which I will explain in another blog post, Fartlek can be done anytime, anywhere. I love doing fartlek but its really tough and I dont think I can do it, I will just do my Ironman or rather Triathlon. Have a Good Monday Peeps.
All you runners out there, we are all not bullet proof, we are all not made of special Adamantiun like Wolverine.. and you bet your arse that we will be injured one day. I have been lucky to date as the only running injury that I had was shin splits cause of my over training, Stupid me.. cramping runs after runs everyday just for an upcoming race.
I know people take supplement when they have problems, but aren’t you suppose to take supplements EVEN before you have injuries? I recommend glucosamine for your joints, well I do take them to prevent injuries (not taking chance)
So far there are (more…)
Its Tuesday, I figured out lets share this while we are heading to our midweek work week, Hang in there guys Running Motivational Posters part 3 by #RunnersWorld #Fitness #Runners
Have you ever felt that you gonna make a big one half way through a Marathon race ? or any race for the matter… would you stop ? I know I wont !
There was this interesting quiz that tested our knowledge on Running Fact and Myth. Just to imagine that an avid runner like myself only earned the scored of 8 / 10. *hangs head in shame*
I should have gotten it all right. Here are the question posted and later you can even try for yourself and see how many you scored right
You should always stretch before a run.
If you run while it’s cold or raining, you’ll get sick.
Runners should strength train, too.
You need to break in those shoes.
The more miles you run each week, the better.
Sprinting at the end of a run is recommended.
Muscle cramps while running can be a sign of low glucose.
Runners need to be very flexible.
A shorter stride can reduce shin splints
You can take as many as five days off from running without affecting your fitness.
What do you think ? do you know the answer to all of them ? I got 1st and the 7th wrong,Click here —-> Running Fact or Myth Quiz to try out your running knowledge out let me know how you fair.
Something is brewing up in the coming next few days, do watch for this Icon .. Do follow my blog to get the updates ! this will be interesting. Do let me know if you know what that this icon means ? Can’t reveal too much for the moment.
As I always say “No Helmet, No Ride”
Heard from a friend that another cyclist perished along the deathly roads of MRR2, I manage to find the article and this was the excerpt of it
A cyclist was killed in a hit-and-run accident near Shell petrol station on the MRR2 in Hulu Kelang this morning.
The victim, 37-year-old Rafizi Hamdan died on the spot.This was the second fatal accident involving a cyclist
If you notice that I highlighted the word second, its cause the other person killed was a friend of mine P.K. Yeoh, we use to do rides together with his whole family, I’ve seen his son and wife with him usually at the LBS that we use to frequent. its really a sad thing This was taken from Mac’s website if you would like to read, it a tribute to him Memories of PK Yeoh ,
I just notice that its been nearly a year already since his death ! Time really do flies..
This was taken from the Highway code book for drivers.
The New Highway Code Book 2, Advanced Theory of Driving, (Published in consultation with Traffic management, Land Transport Authority)
Cyclist ride on all types of roads excepts expressways. Bicycles are used for both transportation and recreation by people of all ages and sizes; you should expect to find them almost anywhere. Because they rode close to traffic, cyclists are vulnerable to injury in a collision. As a driver, it is your special responsibility to pay attention to them and to provide for their safety.
1. When sharing the road with cyclists, expect sudden moves on their part at all times. A patch of oil, a pothole, an opening door of a parked car and other hazards can force a cyclist to swerve suddenly into your path.
2. When approaching or passing a cyclist, give him/her ample space and be extra alert. Be prepared to slow down or stop. When a cyclist glances back, it is an indication that he/she may change direction anytime.
3. Look out for cyclists riding against the flow of traffic especially at residential areas.
4. Give even more room to cyclists when they are carrying a heavy weight or a pillion. This makes them unsteady and wobbly and they may ride into your path or even hit the side of your vehicle.
5. Just before turning:
i: Check your mirrors and blind spots.
ii. Watch out for cyclists between your vehicle and the kerb.
iii. Don’t make a sudden sharp turn, you may knock down a cyclist.
6. When overtaking, keep a safe gap between your vehicle and the cyclist. Don’t cut in sharply after overtaking the cyclist. This could result in your vehicle “side brushing” or hitting the cyclist.
7. After parking, look out for cyclists coming up from behind before opening your vehicle door.
I do hope there would be more safe cycling clinic conducted to raise the awareness of safe cycling in parts of the World.
Here are some good tips from the past safe cycling clinic rolled out in East Coast
1. Bicycle is considered a vehicle, you drive a bicycle.
2. Observe all traffic rules like any other road users on the roads.
3. Be competent and confident before hitting the road.
4. Know all traffic rules and road signs. Get a Basic Theory Book.
5. Know your skills, your ability, your health. Do not over estimate yourself.
6. Know your bike, it’s performance, it’s ability, it’s wear and tear.
7. Know your equipments, clothing, helmet, gloves, etc. their functions, performances, their life span, when to replace.
8. Know your route. Plan your route before you ride, know it’s traffic conditions.
9. Know your right of way but NEVER INSIST on it.
10. Be courteous and patience with other road users, share the roads.
The most important take home message is:
TREAT OTHERS LIKE HOW YOU WOULD LIKE TO BE TREATED RESPECT OTHERS TO GAIN RESPECTS
I was browsing through Trifuels website, and I found this article, I think its only good to share this..the below excerpt was written by by Patrick McCrann on February 9, 2012
With the recent passing of our friend Chris Gleason, many here at Endurance Nation have been wondering whether we should be doing more to ensure that our participation in our beloved hobby is (more…)
“pull buoy or leg float” - is a figure-eight shaped piece of closed-cell foam used in swim workouts. Swimmers place the buoy between the legs in the crotch area to provide support to the body without kicking the legs; this allows the swimmer to focus on training only their arms
Seriously, Swimming has not been my forte and I do suck at it, maybe cause of all the blubber that is sticking on my sides of my waist, (and people say it makes you float easy) yeah right.. those fats do weigh something and it contributes to you sinking in water.. *ok that’s not true* its simple because of our body positioning and (more…)
What Does training means to you, yourself as an athlete?
Training to me means a self discipline to oneself, to me race day is not as important as training FOR race day. The journey starts when you sign-up for a race, then that’s where you start planning out your days to yourself stating when you gonna do this and do that.
You gather your thoughts, you gather your courage, and you (more…)
I know most of you Ironman/Triathletes are always worrying bout your swim, unless you have your own personal coach or you are already a pro, as for myself I am always worried cause no matter how much I train, I can’t go fast enough, It always cause I have no discipline when it comes to performing drills in the pool, Let me share some good drills that might improve the swim leg if I am discipline enough. Enjoy ..
I also added the following video of Michael Phelps doing Freestyle in Multi angle underwater cam, this video “I LIKE”
This is another favorite video of mine by Pro Triathlete Scott Neyedli showing off a very good freestyle stroke
Have fun training and I do hope this post got you inspired ! NOW GO GET EM TIGER !!