Training - 7 February 2010

Date: 7 February 2010

Time: 9.00am - 12.00pm

Venue: Water Venture (Kallang)

*Land training before rowing. Please meet outside SDBA at 8.45am for warm up. 11 more weeks to first race of the year!

The Michael Phelps Diet: Don’t Try It at Home

Swimmer Michael Phelps’s next career may be in competitive eating. Besides grabbing five gold medals at the Beijing Olympics so far, making him the winningest Olympic athlete ever, he’s got to be setting new marks on the chow line.

A New York Post account of Phelps’s… wait for it… 12,000-calorie-a-day diet, gave us a stomachache. Could one human being really consume that much and still be in Phelps’s shape? And could this possibly be healthy for Phelps, even considering his five-hours-a-day, six-days-a-week exercise regimen?

Here’s Phelps’s typical menu. (No, he doesn’t choose among these options. He eats them all, according to the Post.)

Breakfast: Three fried-egg sandwiches loaded with cheese, lettuce, tomatoes, fried onions and mayonnaise. Two cups of coffee. One five-egg omelet. One bowl of grits. Three slices of French toast topped with powdered sugar. Three chocolate-chip pancakes.

Lunch: One pound of enriched pasta. Two large ham and cheese sandwiches with mayo on white bread. Energy drinks packing 1,000 calories.

Dinner: One pound of pasta. An entire pizza. More energy drinks.

Does a diet like this make sense even for a calorie-incinerating human swimming machine? We checked in with Mark Klion, a sports medicine doc and orthopedic surgeon at Mount Sinai Medical Center in New York. He reminded us that the eating game all comes down to basic math.

If you eat fewer calories than you burn exercising, you lose weight. But an athlete like Phelps, who exercises up a storm, has to worry about eating enough to replenish the scads of calories he’s burned. If he doesn’t, Klion explains, his “body won’t recover, the muscles will not recover, there will not be adequate energy stored for him to compete in his next event.”

But what about the choice of foods? All those eggs and ham and cheese can’t possibly be good for him, can they? Says Klion, “I think for him, because of his caloric demands, he can probably eat whatever he wants to.” And besides, Klion says, if you’ve got to eat that much, it better be enjoyable, or you won’t be able to keep up. Phelps might not be so eager to shovel down a pound of tofu in a sitting, Klion points out.

Still, Klion cautions that he knows plenty of athletes who’ve been training for marathons and have gained weight because they thought they could eat whatever they wanted. So it really does take some planning. Some resources on the Web might help, such as this calorie-use chart from the American Heart Association and a calorie calculator from Runner’s World magazine. This calculator from the Calorie Control Council includes a bunch of different activities, from dusting to playing ice hockey.

But these kinds of calculators don’t really apply to a someone like Phelps, who exercises way more vigorously than the typical person, says Kathleen Laquale, an athletic trainer and nutritionist who teaches at Bridgewater State College in Massachusetts. Even by athletic standards, Phelps is in his own league. Laquale says cyclists in the Tour de France commonly consume a paltry 8,000 to 10,000 calories a day.

*Article from http://blogs.wsj.com/health, By Sarah Ruberstein

Guess Who? II

Ok folks, 2nd quiz on the blog!

This one not so easy....heheh....have fun!

For our new rowers, you can check out the post dated 20 December 2009 to look at all the rowers' photos before guessing who this person is. =)

Answer will be revealed soon!

Training - 31 January 2010

Date: 31 January 2010

Time: 9.00am - 12.00pm

Venue: Water Venture (Kallang)

*Land training before rowing. Please meet outside SDBA at 8.45am

It's Cynthia!

Isn't this a giveaway? 1 look and we know who she is....

All of you got it right! Little Cynthia was so cute!!! =)

Look out for the next quiz!

Training - 24 January 2010

Date: 24 January 2010

Time: 9.00am - 12.00pm

Venue: Water Venture (Kallang)

*Land training before rowing. Please meet outside SDBA at 8.45am

The Best Liew Lian in Singapore

Hi, my name is Robin nana Lim. I always believe that we should share good things with people we love, especially those wonderfully good looking rowers in Sunday Dragons. So here I am with my first sharing. =)

Singaporeans who are durian lovers are a privileged lot cos this supposedly seasonal fruit can be seen all over Singapore almost whole year round. However, there are 2 factors to enjoy a good durian - good harvest and honest durian sellers. Like most typical Singaporean, I am always scouring for honest durian sellers who can satisfy my insatiable craving for bitter durians.

One day while eating durians with some friends, they commented that a durian stall at Tg Katong is worth the money spent for the top-quality durians. So I followed them to the stall at Tanjong Katong one evening.

On my first bite of that legendary Mao Shan Wang Durian, tears welled up in my eyes and I was lost for words to express my ecstasy. Since then, I always have to fight back my tears everytime I have Maoshanwang.

That place I am talking about:
264 Tanjong Katong Rd
Secret Password to good Durians : "Pauline"



It's true!!


Me and my BFF (Pauline) who introduced me to this little piece on heaven on earth!


I may look like I'm smiling, but at the same time, I'm fighting back my tears, same for the guy behind me.


This picture speaks for itself. =) *wiping away my tears*

On Sleep and Power Napping...

Well, I'm sure all of us suffer from sleep deficiency during the week and enjoy our naps every Sunday afternoon after a gruelling training in the morning. So read on for some sleep facts and what it does to you when you do not have enough of it...

Facts on Sleep

While small children typically take naps in the afternoon, our culture generally frowns upon mid-day sleep, even those who get enough sleep. Many people experience a natural increase in drowsiness in the afternoon, about 8 hours after waking or what we can call the “after lunch” effect. Research shows that you can make yourself more alert and energised with a nap. Mid-day sleep, or a ‘power nap’, gives you better reaction time and more efficiency for the next dragon boat race. Here’s what you need to know about the benefits of sleep and how a power nap can help you!

How Much Sleep Do You Need?

The body needs 7-8 hours of sleep per day; 6 hours or less triples your risk of a car accident. (Interestingly, too much sleep–more than 9 hours–can actually be harmful for your health; recent studies show that those who sleep more than 9 hours per day don’t live as long as their 8-hour-sleep counterparts!)

The Effects of Missed Sleep

Sleep is cumulative, so if you lose sleep one day, you feel it the next. If you miss adequate sleep several days in a row, you build up a ‘sleep deficit’, which impairs the following:
• Reaction time
• Judgment
• Vision
• Information processing
• Short-term memory
• Performance
• Motivation
• Vigilance
• Patience

Fatigued people also experience more moodiness, aggressive behaviors, burnout and more stress.

The Benefits of a Power Nap

Studies show that 20 minutes of sleep in the afternoon provides more rest than 20 minutes more sleep in the morning (though the last two hours of morning sleep have special benefits of their own). The body seems to be designed for this, as most people’s bodies naturally become more tired in the afternoon, about 8 hours after we wake up.

How Long Should I Sleep?

When you sleep you pass through different stages of sleep, known together as a sleep cycle. These stages include light sleep, deep sleep (which is believed to be the stage in which the body repairs itself), and rapid-eye movement sleep, or REM sleep (during which the mind is repaired).

Many experts advise to keep the nap between 15 and 30 minutes, as sleeping longer gets you into deeper stages of sleep, from which it’s more difficult to awaken. Also, longer naps can make it more difficult to fall asleep at night, especially if your sleep deficit is relatively small. However, research has shown that a 1-hour nap has many more restorative effects than a 30-minute nap, including a much greater improvement in cognitive functioning. The key to taking a longer nap is to get a sense of how long your sleep cycles are, and try to awaken at the end of a sleep cycle. (It’s actually more the interruption of the sleep cycle that makes you groggy, rather than the deeper states of sleep.)

You’ll really feel the difference and if you do feel a bit sluggish after a power nap then you know you’ve overslept.

*Article from www.dragonglobe.com

Guess Who?

All right folks! The first quiz on the blog. This one is definitely a give away heheh. So no clues given. Keep your answers coming via the comments function. Do remember to leave your name too so we know who got it correctly.

Of course, the owner of this photo should not be participating....hahah....For those who have yet to send me your cutest shots, keep your photos coming! =)

The correct answer will be revealed within 2 weeks so stay tuned!

About Dragonboat Paddles

Alright, here are some information about the commonly seen paddles around. Thought this may be quite useful for those who are thinking of buying their first paddle or a brand new paddle. =)

The paddles featured below are all endorsed by IDBF202a specs to ensure that they follow a stringent specification so as to ensure fair competition. The choice of materials and construction of paddles give rowers a different feel to paddling.

Wooden Paddles - Generally cheaper but heavier than the carbon fibre ones. Also usually the choice for beginner rowers due to its relatively lower cost.

Typhoon 8 wooden paddle

Specifications

Country of origin: Lithunania

Made of topgrade Chinese Baisha and Poplar wood

Varnished T-grip

Oval shaft grip for greater comfort

Finished with imported European varnish

Less than 600g

Grey Owl Carbon Shaft Paddle

Specifications

Country of origin: Canada

Maple T-grip

Carbon shaft

7 layers of blade lamination

Camberer dash and bass blade with urethane tip

595g

Grey Owl High Performance Paddle

Specifications

Country of origin: Canada

Laminated ash with bass core

Maple T-grip

3 layers of shaft lamination

7 layers of blade lamination

Camberer dash and bass blade with urethane tip

510g

*if I'm not wrong, most of us are using this now.

Grey Owl Club Paddle

Specifications

Country of origin: Canada

Solid ash shaft

Maple T-grip

1 layers of shaft lamination

4 layers of blade lamination

Ambered bass blade and urethane tip

630g

*erm, this one also looks like the one most of us are using...so I'm not sure....heheh.

Carbon fibre paddles - Generally much lighter and of course, more expensive. I'm not an expert in paddles but I do know that once you switch to a carbon fibre paddle, you never want to go back to a wooden one. =)

Trivium S12 Racing Paddle

Specifications

Country of origin: Lithunania

340g, +/- 5% (at 130cm length, including T or sculpted handle)

Carbon Keylarblade

Two shaft designs that allow length to be adjusted, catering to growth of the paddler; hotglue or allen key option

Available in different colours

Ergonomic T or palm grip available

*Think Johnny is using this paddle...

Typhoon 8 Dragonfly Paddle

Specifications

Country of origin: Hong Kong

Carbon composite with Matte finish

Single piece shaft, no joints

Ergonomic oval shaped shaft for more comfortable grip

Choice of T or palm grip

*Think Alvin is using this paddle...

SimonRiverSports Carbon Racing Paddle

Specifications

Country of origin: Canada

Carbon graphite material

Sculpted handle for comfortable grip

Round carbon shaft with T-grip

Single shaft standard: 46 inch, specified lengths upon request, ranging from 41-51 or 103-127cm

Ranging from 450-510g on average depending on paddle length

Strong, stiff and light

RAAB Carbon Racing Paddle

Specifications

Country of origin: Czech Republic

Choice of wooden or carbon T-grip

Anti-slip shaft design

Imprinted branding on paddle blade

High firmness

400g

Grey Owl Jet Racing Paddle

Specifications

Country of origin: Canada

Molded carbon fibre composite one piece shaft and blade construction

Foam core blade design

510g

Burnwater Reactor Racing Paddle

Specifications

Country of origin: USA

100% carbon fibre

Ergonomic elipitical shaft

40g carbon T-handle

430-460g w/carbon

*Paddle specifications from PaddlezUp

If you wish to find out more about which of the paddles featured above suit you better, please feel free to check with the expert, i.e. our coach. If not you can always check with our more experienced rowers. =)

Of course, there are other paddles in the market that are not featured here. If you see any paddles in the market worth featuring here, do feel free to let us know. =)

Training - 17 January 2010

Date: 17 January 2010

Time: 8.45am - 12.00pm

Venue: Bedok Reservoir Park

*Change in training venue due to canoeing event at Kallang River. Team run before rowing. Please meet at 8.45am at the carpark facing the condos.

We will head back to Kallang the following week.

10 Tips for Improving Timing in Dragonboating

Ok, time to post something related to dragonboat. Not so sure if this is tested and proven but maybe something worth a read. =)

1. Heads Up.
2. Don't watch the paddler in front, move with body in front and watch top hand.
3. Practice long distance continuous paddling.
4. Get rid of people with big egos or super type As who always put their head down and paddle madly out of sync when you aren't looking or in a race.
5. Get a coach who will correct anyone when they get out of sync.
6. Have a common technique for the entire crew.
7. Reshuffle paddlers within the boat who can't be in sync with the strokes to a better position.
8. Recover with bottom hands rising to the catch (gives crew a chance to sync up - don't go right in)
9. Use a common paddle for the crew.
10. Pushing hard and raising intensity during training without raising stroke rate - teaches stroke rate control while changing power and intensity.

*article from http://www.dragonglobe.com/

2010 Training Schedule

There might be changes along the way due to race dates & venues.

http://spreadsheets.google.com/pub?key=tPO81nXM1EVtBBEkVkUpRdw&output=html

How to Improve Your Running and Develop Strength & Stamina

Do you want to know how to improve your running? Whether you’re running for fitness, weight loss, stress relief, or competitively, it’s important to continuously challenge yourself in order to increase your speed and stamina and help promote weight control. Plus, by challenging yourself, you make your workout more interesting which helps to maintain your motivation. Here are some ideas to help you improve your running:

Change the Scenery
If you’re accustomed to running on a treadmill in the gym, why not take your running routine outside? There’s nothing more stimulating and refreshing than a brisk run in the cool, morning air. The sights and smells you encounter are quite stimulating and help you maintain your motivation. Studies have shown that runners who run outdoors burn more calories than those that do a similar distance on a treadmill. Running outdoors can add a whole new dimension to your running experience.

Develop Your Strength
Some runners fail to do resistance exercises which is unfortunate since the stronger your muscles are, the easier it feels to run the same distance .You can tone and develop your muscles through weight training at the gym on alternate days or you can develop lower body musculature by incorporating hills into your running routine. If you run indoors, try changing the grade on the treadmill to around five to promote muscle tone. Run at an incline for several minutes two or three times during your workout to improve your running strength and stamina.

Invest in a Good Pair of Running Shoes
A good pair of running shoes can make a significant difference in your running speed as well as your risk of developing a running related injury. Visit a professional sports shoe store and spend some time trying on different styles of running shoes. Have a knowledgeable sales person assess your arch to determine if you have an elevated arch or a flat arch which can impact your choice of running shoe. Try on a variety of shoes and spend some time jogging around the store to make sure the shoes you select are comfortable. A quality pair of running shoes that are compatible with your foot and arch will help to improve your running speeds.

Challenge Yourself Regularly
If you don’t challenge yourself, it will be difficult to improve your running. Pick one day each week to perform a more intense running intensely for short periods during portions of your workout. Running hills one day a week will help you to develop speed, strength, and endurance.

Keep A Running Diary
A running diary not only helps to keep you motivated, it also allows you to monitor your progress and pinpoint what factors have a positive impact on your training. Include in your diary the date, the weather conditions on the day you ran, details about your nutritional intake before running, how far your ran, how long it took, and your general feeling during the run. By doing this you can begin to see patterns regarding nutritional intake and how it affects your running performance

Knowing how to improve your running will help you get more out of your workouts whether your motivation is to run competitively or just to stay in shape.

*From www.healthmad.com

By Kristie Leong MD

Proposed Gym Routine for Jan & Feb 2010

Alternate routine A and B weekly to cover core muscle groups

Routine A
First set 50% of 1 max rep X 10 reps (warm up)
Next four sets 70-80% of 1 max rep X 8-10 reps (working set)
1 min rest in between sets. 3 mins rest in between exercise

Routine B - Weights stripping
No rest in between sets. 5 mins rest per exercise

90% of 1 max rep x 4 reps
80% of 1 max rep x 4 reps
70% of 1 max rep x 6 reps
60% of 1 max rep x 8 reps
50% of 1 max rep to failure

Exercises:
1) Bench press (Chest)
2) Lat pull down (Back)
3) Squat (Legs)
4) Dead lift (Lower back)
5) Military press (Deltoids, routine B only)
6) Clean and press (Full body, routine A only)
7) 60 pull ups in a wk
8) Weekly 4km run/ 5 sets of 400m sprints (2mins rest in between)

Featured Rower of the Month - Darius!

In this monthly feature, we get to know our rowers better through getting them to share more about themselves and how they feel about dragonboating. So do look out for the feature and of course, we will be contacting each and everyone of you with the questions when it is your turn to be featured. =)

To kick start this feature with a bang, we have with us our one and only BLR!!

When did you join Sunday Dragons?

I was one of the pioneers, when Sunday Dragons first got started? (ok, that would be July 2007 heheh.)

What made you join the team?

For the love of being involved in team sports and outdoor activities. Also, being able to talk cock sing song with childhood friends in the team! And of course, making new friends like you guys and gals!! (ahem, since we are all so good looking, being part of us elevates your status on the good looking scale also ok....)

What do you enjoy about rowing?

To be able to train to look like a beach hunk...ha. Ok, the sun, the tan, the babes and the great great company! (ok lah, ok lah, we already know we are cool people to hang out with....)

How has your life been impacted since joining the team?

I can't sleep late on Sat night and I'm always shagged-out after Sunday's training!!!!! (if not you think so easy to look like handsome beach hunk meh?!)

What is dragonboating to you?

A true blue team sport whereby every individual on the boat must be disciplined to train diligently and to do their best in order for the boat to succeed. (well said, BLR!)

Tell us about what you do for a living.

I am with Certis CISCO, sales on security services for government segment. (hmm....ok...must be damn busy since it's a sales job....but busy means good business!)

What makes you happy?

Having an active lifestyle with happy people around me. (like the bunch of us in the team haha!)

Tell us something about you that few people know.

Besides my wife, I have a weakness for unhealthy food. Dragonboat training is a great way to get rid of some guilt level! (totally agree! and erm, please persuade your wife to come and join us haha!)

How did your favourite phrase "pain is temporary, glory is forever" come about?

Errhm...I think it's a commando phrase. (but very apt for the sport we are involved in!)

Describe yourself in less than 10 words!

The hunkiest Best Left Rower of Team Sunday Dragons.

Training - 10 January 2010

Date: 10 January 2010

Time: 9.00am - 12.00pm

Venue: Outside SDBA & Water Venture (Kallang)

*team run and simple circuit exercises start outside SDBA, rowing at Water Venture starts at 10am sharp.