Student Week Recruitment Drive

Thank you to all of you who came down to support us at the booth!

We will contact you soon for training. Stay tuned!

Running With Jason

Hi all, I hope you guys had enjoyed last evening's training. Here's what you guys did:

1) Warm up: 2 rounds around track and some stretching exercises.

2) Main 1: 4 sets of (30:60s)-30s of HARD RUN (90% Max Heart Rate) followed by 60s of easy run.

3) Main 2: 2 sets of 3X400m- RUN:REST ratio between 400m intervals is 1:1. RUN:REST ratio between sets is 2:1.

4) Calisthenics: 3 sets of push up, abs exercise and FINALE item Burpees :)

5) Cool Down: Simple stretches.

FOOD FOR THOUGHT:

a. MHR- Maximum Heart Rate= 220-(age) beats per min.

b. 60-70% of MHR: Effective Fats burning zone with duration of exercise ranging from 30-45mins.

c. 80-90% of MHR: anaerobic threshold zone, increase anaerobic threshold zone where you can feel the 'burn', ie, going HARD for 5k run at near race pace.

d. 90-100% of MHR: Increases max sprint speed can last for only a few mins at at time, ie, Interval training, all out high intensity runs.

e.Glycemic Index (GI): A measure of how quickly the body metabolises carbohydrates. Food with high GI cause a spike in blood glucose level. High GI foods don't last and is followed by energy lull. So you actually get HUNGRY MORE and want to eat MORE, making it HARDER to lose fat. Eating meal that have a low GI will make you feel less craving. You control your food cravings by satisfying your body rather than soley by will-power!

Low GI foods: Whole wheat bread, brown rice, oats, apples, pears.
High GI foods: Corn flakes, glutinous rice, french fries, mashed potato, white bread, watermelon, pretzels, donuts, scones.

Thank you for reading and STUDY HARD!!

See you guys soon :D

Swim Clinic Part 1

After 1 week of break, it was great to see all of you come down for the swim clinic.

Total Immersion Drills were taught this week and I hope that you guys had fun learning them.

Continue practicing and you will get better! Look forward to seeing you guys next week for Part 2!

T.I Drills:

1. Superman Glide
2. Core Balance Flutter
3. Skating with Sweet Spot breathing
4. Spear Switch

SUniG Results

Hurray to our SIM Aquathlon SUniG Team!

The Women's and Men's team performed exceptionally well to clinch Gold and Bronze respectively.

Cassandra completed the race in 45min and 49sec to win the silver.

We would also like to extend our heartfelt thanks to all the supporters and volunteers who came down to cheer for the competitors!

3 cheers for SIM Aquathlon! HIP HIP HURRAY!!!

Men's Team

Women's Overall Champion

Awesome Supporters!

Pre Race Preparation

Hi everyone! did you guys enjoy the tapering sessions this week? do feel free to go for some light runs and swims on your own if u want. do not be worried for the race as we have prepared well for the race. just have fun during the race!

I remember saying that if you get a stitch while running due to drinking too much water prior to race, you will keep recalling wei hoong's speech. I didn't really meant that way. Because errors and mistakes are inevitable during races, and we just aim to minimize them. So if you ran off the TA without your race belt and had to run back to get it, or had a bad timing after your swim leg, or feel tired, or have a stitch. Just smile. Don't be disheartened!

Hope that u found the briefing informative for both the first timers and more experienced ones. Just to let you know, I am new to this sport. Completing my first biathlon last year. I still prefer swimming in chlorinated water and i do not enjoy swimming and running long distances. Haha. I overcome all these by enjoying the friendship, the atmosphere and looking forward to the satisfaction of completing the race.

I know that many of you are feeling nervous and not prepared. But don't be! This sport is exciting and we learn many things along the way!

Have fun. Enjoy the race.

Welcome to Aquathlon.

Swim Taper

SUniG in less than a week time and it's time to taper!

We conserved our energy and let our bodies stretch and glide through 40 laps!

Finishing off with some short sprints to get our body in tune for race day.

Swim Training: 12th Sept

WU - Swim FR 200m, BR 200m.
Main - 1000m x 2
- 25m x 8 Sprints.
WD - 200m.
TOTAL = 2800m.

1 More Week to SUniG!!!

Floating plastic bags.

Checked.

Rubbish on shoreline.

Checked.

Lumps of oil slick.

Checked.

Stained Tri-Tops/Shoes/Body.

Checked.

We swam through all these rubbish and survived! The waves were huge and the current changed constantly. I hope that 2 weeks of training in unfriendly current and weather will prepare us well for the race next week!

Swim was cut short and the run was cut to about 5km due to the bad weather. The guys tried out our brand new tri tops! Unfortunately we have to swim through oil slick... which some of us got our suits stained and our body covered in a layer of oil.

Nonetheless it was still a great training session!

The Exco would also like to wish Wai Chong a happy belated birthday once again! Your attitude is indeed commendable and we really appreciate you took time to come for training even on your birthday. Thanks Wai Chong!

Look forward to tapering next week Aquathletes! Cya next week!

9.5km Run

Awesome training guys! We completed 9.5km ahead of race day in approximately 55min. That's including waiting for all the traffic lights... the stop over at the U-turn point... and the stop over at the starting point. Which means that we definitely clocked a time faster than that!

Give a pat on your shoulders guys!

One more week to race day! Take good care of yourselves! Watch what you eat, how much you sleep, visualise the race, hydrate yourselves well.

We are tapering next week. Training will be rather relaxing. But don't get all so hyper and waste your energy chasing each other around during training or indulging yourselves in other sporting activities such as soccer, badminton, tennis, frisbee etc.

Save the energy for race day!

I am saying all these because i have seen it happened before....

Lastly and most importantly, keep yourselves injury-free and get treatment if needed.

See you guys for our last bricks training on Saturday!

Be there or be square.

5th Sept Training

Huge turnout today and it was great seeing all of you once again!

I encourage that all of you will continue attending training sessions even after SUniG, as we strive to be faster, better and healthier. At the same time we can enjoy the awesome friendships and have fun in our awesome Aquathlon Family!

Swim Training: 5th Sept

Warm Up - FR 200m
Time Trial - 750m.
MAIN - 100m x 15 (2")
25m x 8
Warm Down - 75m

Total = 2925m

We Made It

Hurray! We survived 4 training sessions this week! Give a pat on your shoulders guys! Job well done!

Choppy waves, crazy ass currents, disgusting rubbish in the sea. We have experienced it all. The swim was an "interesting" one and we are glad that everyone took it well. Fortunately none of us swam to the the new creation church area. It would have been hilarious!

The 7.2km run was great. Everyone initially followed diligently... but at the return leg.. many decided to break away! We hope all of you are familiarized with the route as it will help you plan how you are gonna tackle to run course on race day.

Hope all of you enjoyed the training as much as the Exco did. Thank you all for making the way down to ECP on public holiday and on Saturday. It is indeed heartwarming to see all of you coming down for trainings!

Keep it up Aquathletes! See you for training next week! :)

18 Rounds Around the Track. Wait.. it was only 17 Rounds??

What a tiring session! Well done to all who completed the distance of 6.8km on Wednesday! Except for Zy and Ben who did the correct distance of 7.2km as planned.. all thanks to... Mr. J

Results has been posted on the Facebook group.. so please do take a look at them.

Training continued with different variations of push up and sit up exercises.

Cool down exercises was led by Daniel followed by Mr. J additional stretches for our tired legs.

Upcoming training on Saturday 12pm ECP is still on and bring a singlet/t-shirt to swim in. This is to simulate the PFD we will wear during the race.

Call one of the Exco members if you will be late!

Thank you!