Date: 6 June 2010
Time: 7.45am - 11.00am
Venue: Bedok Reservoir
*Please meet at 7.45am near the boat house for warm up.
Sunday, May 30, 2010
Sunday Dragons @ Adidas Sundown Marathon 2010
On the night of 29th May 2010, a bunch of courageous Sunday Dragons braved the darkness and did us proud, running through the night at the Adidas Sundown Marathon 2010!
Our Number 1 female warrior Cynthiaa getting all ready for the challenge!
Other Sunday Dragons getting all ready to conquer 21km!
But this one seems to have the same problem as Derek....cannot tie shoelaces....
All set and ready! (Other Sunday Dragons who went and not caught on camera: Dylan, Johnny, Adrian, Matt, Wayne)
All looking good....still can smile and pose at the camera....later then they know how to die....
Spotted Wayne!
Surprise surprise! 2 more Sunday Dragons spotted as supporters after the halfway mark! (notice the team's email address below...so smart, can do marketing/recruitment some more....estimated number of runners who saw it: 1,000. haha!)
These 2 were obviously super motivated by it!
Spotted Matt too!
Proud 21km finishers! Nothing much lah....they have completed longer distances before...
Looking good after running for 3 hours!
This one.....forever full of energy!
Our Number 1 female warrior Cynthiaa getting all ready for the challenge!
Other Sunday Dragons getting all ready to conquer 21km!
But this one seems to have the same problem as Derek....cannot tie shoelaces....
All set and ready! (Other Sunday Dragons who went and not caught on camera: Dylan, Johnny, Adrian, Matt, Wayne)
All looking good....still can smile and pose at the camera....later then they know how to die....
Spotted Wayne!
Surprise surprise! 2 more Sunday Dragons spotted as supporters after the halfway mark! (notice the team's email address below...so smart, can do marketing/recruitment some more....estimated number of runners who saw it: 1,000. haha!)
These 2 were obviously super motivated by it!
Spotted Matt too!
Proud 21km finishers! Nothing much lah....they have completed longer distances before...
Looking good after running for 3 hours!
This one.....forever full of energy!Good job Sunday Dragons!
Thursday, May 27, 2010
Training - 30 May 2010
Date: 30 May 2010
Time: 7.45am - 11.00am
Venue: Bedok Reservoir
*Circuit training after rowing. Please meet at 7.45am near the boathouse for warm up.
Time: 7.45am - 11.00am
Venue: Bedok Reservoir
*Circuit training after rowing. Please meet at 7.45am near the boathouse for warm up.
Monday, May 17, 2010
Training - 23 May 2010
Date: 23 May 2010
Time: 7.45am - 10.00am
Venue: SDBA
*No land training after rowing. Please meet at 7.45am inside SDBA for warm up.
Team Meeting at Killiney Cafe, level 1, Millenia Walk after training. Please try your best to attend. See email for agenda.
Time: 7.45am - 10.00am
Venue: SDBA
*No land training after rowing. Please meet at 7.45am inside SDBA for warm up.
Team Meeting at Killiney Cafe, level 1, Millenia Walk after training. Please try your best to attend. See email for agenda.
Friday, May 14, 2010
Check this out....
Hello Ladies (erm, ok only a few of us)....
Came across this article which I think is quite good and comprehensive for those who may want to look into training more seriously so they can look like this:
Go to this link below:
Came across this article which I think is quite good and comprehensive for those who may want to look into training more seriously so they can look like this:
Go to this link below:
Have fun! =)
Diet for sports men
Diet is one of the important and basic biological needs of man. Diet is the foundation for good health. It is essential for life, growth and repair of human body, regulation of body mechanism and production of energy for work. The above functions of diet can be achieved only through adequate nutrition which should consist of essential nutrients in the required proportion. These nutrients include:
i) Proteins
ii) Carbohydrates
iii) Fats
iv) Minerals
v) Vitamins.
During sports training, the energy requirement of the players will be high as such the diet should be accordingly planned otherwise the players will not have the stamina to withstand the training and the player will show the signs of fatigue which may result in internal and external injuries to the players.
IMPORTANCE OF NUTRITION AND DIETICS FOR SPORTS MAN
Nutrition is important aspect for all, especially for sports men. They need balanced food to maintain their stamina. Good food habit provides them energy to perform their activities in a better way.
Sports man should organize his diet. He should take palatable, acceptable, good quality food to maintain his health.
RIGHT SPORTS DIET FOR RIGHT SPORTS MEN
The energy requirement of an athlete depends on the following factors. The right sports diet should have adequate provision for the following:
1. Quantity : Calories according to sports.
2. Quality : Carbohydrates, proteins, fats, vitamins, minerals and fluids
3. Variety : Different types of food
4. Palatability : Proper cooking
5. Acceptability : To suit different customs, habits and tastes.
Approximate percentage of calories which may be derived from different components of nutrients.
Carbohydrates, Protein, Fat
1) Light sports 60% 15% 25%
2)Moderate sports 60% 14% 26%
3)Heavy sports 60% 13% 27%
4) Endurance sports 60% 12% 28%
IMPORTANT FACTORS FOR PLANNING A DIET SCHEDULE
The energy requirement of the players is dependent on body size and
composition, age, physical activity, climate and environment.
1.Age :- The energy requirement of adolescent and adults are greater
than that of children and old people. Most of the active
sportsmen belong to growing age group of adolescents and
adults.
2.Sex :- All other factors remaining constant. The energy
requirement of women is relatively less than that of men.
3. Body weight :- Energy requirement is directly proportional to the
body weight . It increases or decreases according to the type of
activity and muscles involved during exercise period.
4. Climate and Environment :- In hot and humid environment, energy
requirement is less. Higher the altitude , colder the climate and
greater will be the energy requirement. Athletes, who undertake
regular motivated physical exercises, develop the capacity to lose
heat efficiently.
5. Physical activities :- The energy requirement of an athlete depends
on the intensity, duration and types of his activities. Based on these, it
could be grouped under four categories.
Group I :- Light sports, Sedentary sports or skill Games
EX :- Chess and carom
Energy requirement :- The energy requirement of athletes doing these sports would be 50 calories/kg body weight/ day.
Group II :- Moderate sports. These sports involve skill, moderate strength and moderate endurance.
EX :- Badminton, Cricket, Table Tennis
Energy requirement :- 60 calories /kg body weight/day
Group III :- Heavy sports. They involve skill, maximum strength and high endurance.
EX :- Boxing, Football, Hockey, Squash.
Energy requirement :- 70 calories /kg body weight/day
Group IV :- Endurance sports. They involve skill, moderate strength and extreme endurance.
Ex :- Marathon, cross country running, channel Swimming and rowing.
Energy requirement :- 90 calories /kg body weight/day
It is recommended by the Nutrition Advisory Committee of I.C.M.R that the calorie in-take of an Indian should be as given in the following table.
Activity
ii) Carbohydrates
iii) Fats
iv) Minerals
v) Vitamins.
During sports training, the energy requirement of the players will be high as such the diet should be accordingly planned otherwise the players will not have the stamina to withstand the training and the player will show the signs of fatigue which may result in internal and external injuries to the players.
IMPORTANCE OF NUTRITION AND DIETICS FOR SPORTS MAN
Nutrition is important aspect for all, especially for sports men. They need balanced food to maintain their stamina. Good food habit provides them energy to perform their activities in a better way.
Sports man should organize his diet. He should take palatable, acceptable, good quality food to maintain his health.
RIGHT SPORTS DIET FOR RIGHT SPORTS MEN
The energy requirement of an athlete depends on the following factors. The right sports diet should have adequate provision for the following:
1. Quantity : Calories according to sports.
2. Quality : Carbohydrates, proteins, fats, vitamins, minerals and fluids
3. Variety : Different types of food
4. Palatability : Proper cooking
5. Acceptability : To suit different customs, habits and tastes.
Approximate percentage of calories which may be derived from different components of nutrients.
Carbohydrates, Protein, Fat
1) Light sports 60% 15% 25%
2)Moderate sports 60% 14% 26%
3)Heavy sports 60% 13% 27%
4) Endurance sports 60% 12% 28%
IMPORTANT FACTORS FOR PLANNING A DIET SCHEDULE
The energy requirement of the players is dependent on body size and
composition, age, physical activity, climate and environment.
1.Age :- The energy requirement of adolescent and adults are greater
than that of children and old people. Most of the active
sportsmen belong to growing age group of adolescents and
adults.
2.Sex :- All other factors remaining constant. The energy
requirement of women is relatively less than that of men.
3. Body weight :- Energy requirement is directly proportional to the
body weight . It increases or decreases according to the type of
activity and muscles involved during exercise period.
4. Climate and Environment :- In hot and humid environment, energy
requirement is less. Higher the altitude , colder the climate and
greater will be the energy requirement. Athletes, who undertake
regular motivated physical exercises, develop the capacity to lose
heat efficiently.
5. Physical activities :- The energy requirement of an athlete depends
on the intensity, duration and types of his activities. Based on these, it
could be grouped under four categories.
Group I :- Light sports, Sedentary sports or skill Games
EX :- Chess and carom
Energy requirement :- The energy requirement of athletes doing these sports would be 50 calories/kg body weight/ day.
Group II :- Moderate sports. These sports involve skill, moderate strength and moderate endurance.
EX :- Badminton, Cricket, Table Tennis
Energy requirement :- 60 calories /kg body weight/day
Group III :- Heavy sports. They involve skill, maximum strength and high endurance.
EX :- Boxing, Football, Hockey, Squash.
Energy requirement :- 70 calories /kg body weight/day
Group IV :- Endurance sports. They involve skill, moderate strength and extreme endurance.
Ex :- Marathon, cross country running, channel Swimming and rowing.
Energy requirement :- 90 calories /kg body weight/day
It is recommended by the Nutrition Advisory Committee of I.C.M.R that the calorie in-take of an Indian should be as given in the following table.
Activity
Sedentary work
Men - 2400 calories, Women - 1900 calories
Moderate work
Moderate work
Men - 2800 calories, Women - 2200 calories
Heavy work/Players
Heavy work/Players
Men - 3900 calories, Women - 3000 calories
The following foodstuff consumed per day provides 5000 kilo calories to an athlete
CEREALS - 600 gm
BUTTER - 15 gm
JAM - 15 gm
EGGS - 02 Nos.
PULSES - 60 gm
SUGAR/GLUCOSE - 150 gm
MILK - 500 gm
OIL - 200 gm
MUTTON - 200 gm
CHICKEN/FISH - 150 - 300 gm
GREEN LEAFY VEGETABLES - 125 gm
FRESH VEGETABLES - 100 gm
ROOTS AND TUBERS - 150 gm
FRUITS - 150 gm
TEA/ COFFEE - 80/20 gm
SALT - 40 gm
CONDIMENTS - 15 gm
It is better to table a diet chart during the training period as well as the time of Match/ competitions for various sport activities in consultation with a proper dietician.
Proper diet not only helps to improve the performance of the players but also considerably reduces the internal and external injuries.
“HEALTH IS WEALTH ” This saying will suit even more to the sportsmen. The wealth of the sportsmen is their performance. So health plays major role for their stamina and for better performance. Sportsman needs good quality food, fitness and courage.
By: Dr J.RAJAKUMAR
From: http://www.articlesbase.com/nutrition-articles/diet-for-sports-men-222322.html
The following foodstuff consumed per day provides 5000 kilo calories to an athlete
CEREALS - 600 gm
BUTTER - 15 gm
JAM - 15 gm
EGGS - 02 Nos.
PULSES - 60 gm
SUGAR/GLUCOSE - 150 gm
MILK - 500 gm
OIL - 200 gm
MUTTON - 200 gm
CHICKEN/FISH - 150 - 300 gm
GREEN LEAFY VEGETABLES - 125 gm
FRESH VEGETABLES - 100 gm
ROOTS AND TUBERS - 150 gm
FRUITS - 150 gm
TEA/ COFFEE - 80/20 gm
SALT - 40 gm
CONDIMENTS - 15 gm
It is better to table a diet chart during the training period as well as the time of Match/ competitions for various sport activities in consultation with a proper dietician.
Proper diet not only helps to improve the performance of the players but also considerably reduces the internal and external injuries.
“HEALTH IS WEALTH ” This saying will suit even more to the sportsmen. The wealth of the sportsmen is their performance. So health plays major role for their stamina and for better performance. Sportsman needs good quality food, fitness and courage.
By: Dr J.RAJAKUMAR
From: http://www.articlesbase.com/nutrition-articles/diet-for-sports-men-222322.html
Monday, May 10, 2010
Training - 16 May 2010
Date: 16 May 2010
Time: 7.45am - 11.00am
Venue: SDBA
*Land training after rowing. Please meet at 7.45am inside SDBA for warm up.
Time: 7.45am - 11.00am
Venue: SDBA
*Land training after rowing. Please meet at 7.45am inside SDBA for warm up.
Thursday, May 6, 2010
How to choose your running shoes
Running is probably one of the easiest sports. The only 'equipment' you really need is a pair of running shoes. Having said that, you do not just need to have a pair of running shoes, you need a good pair that is appropriate for your foot type and running style.Remember, the only thing that separates you from the ground when you are pounding on the road or sidewalks or trails, are your shoes. So do bear this in mind the next time you are tempted to choose color and/or fashion over the function of the shoes.
An appropriate pair of running shoes is essential to bring you through the distance and prevent you from sustaining unnecessary injuries. So how would you go about choosing an appropriate pair of running shoes for yourself?
For starters, you must know the 'dynamic movement' of your foot when it comes in contact with the ground. I've coined the phrase 'dynamic movement' because your foot is constantly in motion, adapting to the running surface you are running on. The part of the foot that comes in contact with the ground on impact and how your foot rolls after the initial contact would technically determine the kind of shoes you should buy. Of course, your running mileage and body weight would play a part in getting the right pair of shoes for you too.
For starters, you must know the 'dynamic movement' of your foot when it comes in contact with the ground. I've coined the phrase 'dynamic movement' because your foot is constantly in motion, adapting to the running surface you are running on. The part of the foot that comes in contact with the ground on impact and how your foot rolls after the initial contact would technically determine the kind of shoes you should buy. Of course, your running mileage and body weight would play a part in getting the right pair of shoes for you too.
How does your foot come in contact with the ground?
Heel Strikers
The back portion of your foot (your heel) comes in contact with the ground first and then the foot rolls onto the sole and pushes off from the ball of the foot for the next stride. Being a heel striker, you will introduce more shock to your knees and ankles as your leg will be fairly stiff on impact. Heel strikers tend not to make use of the natural shock absorbent properties of their arch and foot, which are the first areas of shock absorption during a run.
Recommended shoes:
Due to the reduced use of the natural shock absorbers of the arch and foot, it is recommended that running shoes with cushioned heel regions would help lessen the shock and impact on contact. Most cushioning shoes will provide the support.
Mid-foot Strikers
The mid section or the ball of your foot contacts the ground first during a run. The leg tends to flex on contact with the ground, introducing less stress on the knees minimizing pressure on the ankles.
Recommended shoes:
It is ideal to have running shoes with cushioning or padding in the mid section of the shoes. However, there are not many running shoes in the market with substantial mid-foot cushioning.
Forefoot / Toe Strikers
The front (closer to the toes) of the foot is the first to contact the ground. A forefoot striker will also have the leg flexed on contact to the ground causing less stress on the knees and ankle. The running form is much like that of a sprinter.
Recommended shoes:
Similar to mid-foot strikers, the shoes should have more cushioning or padding in the front section of the shoes to help with the shock absorption.
What is your foot type?
NeutralRunners with neutral foot type have their foot roll inward evenly which is just enough to reduce the impact on contact. Cushioning shoes will be sufficient for runners with this foot type.
Pronators / Over-pronators
Pronators or over-pronators have their foot roll inwards too much such that the impact on contact to the ground is unevenly distributed and more impact is placed on the inside of the foot. Motion control shoes would be most ideal for runners whose foot pronates.
Supinators / Under-pronators
Supinators or under-pronators have their roll outwards more and hence, the impact is placed more on the outside of the foot. Cushioning shoes would be recommended.
Size of Shoes
Pronators or over-pronators have their foot roll inwards too much such that the impact on contact to the ground is unevenly distributed and more impact is placed on the inside of the foot. Motion control shoes would be most ideal for runners whose foot pronates.
Supinators / Under-pronators
Supinators or under-pronators have their roll outwards more and hence, the impact is placed more on the outside of the foot. Cushioning shoes would be recommended.
Size of Shoes
Runners are well known to have 'ugly' and bruised toes, on occasion with missing toe nails. If you are one of those, your shoes size may not be right for you. There should always be a space between your longest toes to the front of your shoes – usually half a thumb space would suffice or a finger space between your heel and the back of your shoes when you have your toes touching the front of the shoe. The reason for this space is that your feet will slide forward slightly (even if your shoes fit) as it contacts the ground and it will also expand a little during your run.
By: Dr Tan Swee Kheng, PhD
From: http://redsports.sg
Monday, May 3, 2010
Featured Rower of the Month - Jackson!
How time flies! We are into the 5th month of 2010! This month, we speak to one of our newest and most ON rowers of the team, Mr Jackson!
Being one of the newest additions to the team, what made you join us?
Thanks to Alvin's active & persistent recruiting! He asked me a few times near the end of last year if I'm interested to row, and I was rather interested to pick up a new activity. What's more, on top of the exercise, I get to have a nice tan! (Haha, this is probably Alvin's biggest contribution to the team! We are happy you are one of us!)
How has your life changed since joining Sunday Dragons?
No more late Saturday nights! And everytime I see a friend or colleague that I've not met for a while, I will have to explain why I became so tanned.... (Isn't this just one of the best things that has happened to you? heh.)
Tell us how you feel about the sport and the team.
Rowing is much, much more technical than I had thought! And what is really interesting is the team dynamics where people of different sizes and fitness row in unison. Speaking about team, I think the company is really what made the experience so enjoyable! SD is full of funny people and every training session is full of fun and laughter (and sometimes, badly sung songs) (Darius actually sound not bad, Alvin is the one who always spoils it. =/). And oh, here's the obligatory sentence about SD full of good looking people... (Great that you are enjoying the sport! How about getting some of your friends to join us too? Anyway, we ARE good looking, not obligatory ok!)
You have just gone through your first dragonboat race with us. Tell us how you feel about it.
Gone in a flash! It was over before I could think of anything! I think my techniques are not good enough to keep up. Need more training!! And it was also a very wet race! (Thanks Robin!) (Look forward to more races to come!)
Thanks to Alvin's active & persistent recruiting! He asked me a few times near the end of last year if I'm interested to row, and I was rather interested to pick up a new activity. What's more, on top of the exercise, I get to have a nice tan! (Haha, this is probably Alvin's biggest contribution to the team! We are happy you are one of us!)
How has your life changed since joining Sunday Dragons?
No more late Saturday nights! And everytime I see a friend or colleague that I've not met for a while, I will have to explain why I became so tanned.... (Isn't this just one of the best things that has happened to you? heh.)
Tell us how you feel about the sport and the team.
Rowing is much, much more technical than I had thought! And what is really interesting is the team dynamics where people of different sizes and fitness row in unison. Speaking about team, I think the company is really what made the experience so enjoyable! SD is full of funny people and every training session is full of fun and laughter (and sometimes, badly sung songs) (Darius actually sound not bad, Alvin is the one who always spoils it. =/). And oh, here's the obligatory sentence about SD full of good looking people... (Great that you are enjoying the sport! How about getting some of your friends to join us too? Anyway, we ARE good looking, not obligatory ok!)
You have just gone through your first dragonboat race with us. Tell us how you feel about it.
Gone in a flash! It was over before I could think of anything! I think my techniques are not good enough to keep up. Need more training!! And it was also a very wet race! (Thanks Robin!) (Look forward to more races to come!)
Tell us about what you do for a living.
I'm working with the government agency that stamps passports, check car boots and issue ICs. If you dunno, (shame on you), I'm working at ICA. (Please lor, we know ok...we are not only good looking, we are smart people too!) Currently I'm involved in developing operational projects, but am waiting for my secondment to Ministry of Home Affairs that should take place soon.
How did you end up in this profession?
I sold 4 years of my life (and my soul!) to the government for the price of a tertiary education. So instead of pushing paper at some ministry or something, I had wanted something more frontline and interesting. And hence my choice of ICA, where I can catch smugglers, illegal immigrants etc. Ironic how I'm now gonna get posted to do the policy work I had wanted to avoid. (Wah seh! Another scholar in the team! You see, we are a bunch of smart people hor...no bluff...)
What other things do you do during your free time?
I'm doing muaythai, but have not gone for a couple of months now due to an injury. I'll also try to visit the gym twice a week when possible. I also go to the golf range to pop some balls occassionally. And of course, I've to accompany my wife when she feels like going out for a shopping spree! (Very well-balanced, very good!)
We know you are Alvin’s friend. Honestly, what do you think of Alvin as a friend? (you can be honest, no problem haha!)
He is fun to hang around with, cos when you're not laughing at his jokes, you'll be laughing at him! And he sucks at chess. (Ahahaah.....he is just plain stupid! And ugly!)
Tell us something about you that few people know.
I can eat a lot. And I really mean a lot! (Next time ask u to organise team buffet!)
Describe yourself in less than 10 words!
Newbie rower seeking improvement! (Way to go Jackson! Sunday Dragons Sa!)
I'm working with the government agency that stamps passports, check car boots and issue ICs. If you dunno, (shame on you), I'm working at ICA. (Please lor, we know ok...we are not only good looking, we are smart people too!) Currently I'm involved in developing operational projects, but am waiting for my secondment to Ministry of Home Affairs that should take place soon.
How did you end up in this profession?
I sold 4 years of my life (and my soul!) to the government for the price of a tertiary education. So instead of pushing paper at some ministry or something, I had wanted something more frontline and interesting. And hence my choice of ICA, where I can catch smugglers, illegal immigrants etc. Ironic how I'm now gonna get posted to do the policy work I had wanted to avoid. (Wah seh! Another scholar in the team! You see, we are a bunch of smart people hor...no bluff...)
What other things do you do during your free time?
I'm doing muaythai, but have not gone for a couple of months now due to an injury. I'll also try to visit the gym twice a week when possible. I also go to the golf range to pop some balls occassionally. And of course, I've to accompany my wife when she feels like going out for a shopping spree! (Very well-balanced, very good!)
We know you are Alvin’s friend. Honestly, what do you think of Alvin as a friend? (you can be honest, no problem haha!)
He is fun to hang around with, cos when you're not laughing at his jokes, you'll be laughing at him! And he sucks at chess. (Ahahaah.....he is just plain stupid! And ugly!)
Tell us something about you that few people know.
I can eat a lot. And I really mean a lot! (Next time ask u to organise team buffet!)
Describe yourself in less than 10 words!
Newbie rower seeking improvement! (Way to go Jackson! Sunday Dragons Sa!)
Team Dinner!
Almost a tradition for Sunday Dragons, we all look forward to a good meal together after every race.
Just looking at them makes people feel hungry....
Not forgetting the free flow naans and curries and other dishes at the buffet line! Everybody eat until very happy....
See all their satisfied looks....
These are the main reasons why Sunday Dragons is so well-known in the local dragonboating circuit....excluding zhenyi of course...haha...
As usual, they must be laughing at how stupid Alvin is.
Even rare guests turn up at the team gathering!
Another rare guest, the legendary flowery shorts Xiao Chun! We are sure he will be back in action with the team full time soon!
Really a big turnout considering the size of our team, 1 photo cannot even fit everyone!
Well, that explains why we always have unprecedented attendance during gatherings!
Erm...training attendance is never so good lor....haha....anyway, it was a delicious Indian buffet this time after the PA Paddle Championship 2010.
Just check out the pictures!
Nice grilled skewers....eat all you want....quite yummy!
Just looking at them makes people feel hungry.... Not forgetting the free flow naans and curries and other dishes at the buffet line! Everybody eat until very happy....
See all their satisfied looks....
These are the main reasons why Sunday Dragons is so well-known in the local dragonboating circuit....excluding zhenyi of course...haha...
As usual, they must be laughing at how stupid Alvin is.
Even rare guests turn up at the team gathering!
Another rare guest, the legendary flowery shorts Xiao Chun! We are sure he will be back in action with the team full time soon!
Really a big turnout considering the size of our team, 1 photo cannot even fit everyone!Sunday, May 2, 2010
Training - 9 May 2010
Date: 9 May 2010
Time: 7.45am - 11.00am
Venue: SDBA
*Land training after rowing. Please meet at 7.45am inside SDBA for warm up.
Time: 7.45am - 11.00am
Venue: SDBA
*Land training after rowing. Please meet at 7.45am inside SDBA for warm up.
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