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!