Sunday Dragons - Then and Now

2007

2010

Gosh....we never age at all....exercise makes you look forever young...haha...

Sunday Dragons - 3 years old!

We have come a long way since the team was officially formed on 15 July 2007. In the past 3 years, we have made many great friends and bonded through the 1 thing that we all enjoy doing - dragon boating.

Here's a sincere and big thank you to all who made Sunday Dragons possible in one way or another!

Special appreciation to:

Zhenyi, who patiently and slowly corrected our strokes and inducted us into dragon boating during our humble beginnings….

Our dearest coach Hak Loon who brought us this far...

Last but not least, who can forget the main slave driver behind the team, Choon Kiat, without him and his passion; we can never be where we are today….


SAVA Sprints International III, September 2007
25th Singapore River Regatta, November 2007
MR500, March 2008
North East Dragonboat Championship 2008, April 2008
Singapore Dragonboat Festival 2008, June 2008
26th Singapore River Regatta, November 2008
PA Paddle Championship 2009, April 2009
Singapore Dragonboat Festival 2009, June 2009
27th Singapore River Regatta, November 2009
PA Paddle Championship 2010, April 2010
Singapore Dragonboat Festival 2010, July 2010

And numerous Sunday mornings….

One more race to remember

SDBF 2010 National Championships Mixed (20-crew) Minor Finals

Lane 1: Temasek Polytechnic

Lane 2: Filipino Dragons (Singapore) Team B

Lane 3: Mountbatten CSC Team B

Lane 4: PLK Paddlers

Lane 5: NTU Team A

Lane 6: Sunday Dragons

One of our best races to remember

SDBF 2010 Inter-Business Houses & Clubs (10-crew) Plate Finals

Lane 1: PA Water-Venture

Lane 2: REACH Dragons Team B

Lane 3: Filipino Dragons (Singapore) Team B

Lane 4: Canadian Dragons Team A

Lane 5: Tampines North CSC Team A

Lane 6: Sunday Dragons Team B

The Power of Sunday Dragons Girls...

Scared yet?

Tell you a secret: This is not our full strength....

Singapore Dragon Boat Festival 2010

Date: 10 & 11 July 2010
Venue: Bedok Reservoir
Race Distance: 800m

National Championship Mixed Heats (20-crew)
1st: SAFSA - 3:33:02
2nd: Filipino Dragons (Singapore) Team B - 3:37:67
3rd: SUNDAY DRAGONS - 3:38:94
4th: Hwa Chong Institution - 3:43:40
5th: Austcham Paddle Club Team B - 3:47:22
6th: ITE 1 - 3:52:52

Inter Business Houses & Clubs Open Heats (10-crew)
1st: PLK Paddlers Team B - 4:37:16
2nd: SUNDAY DRAGONS TEAM B - 4:39:72
3rd: CareGiving Welfare Association Team B - 4:52:03
4th: Prison Sports Recreation Club - 4:53:34
5th: American Dragons Team B - 5:20:12

Inter Business Houses & Clubs Open Heats (10-crew)
1st: German Dragons Team A - 4:46:52
2nd: PA Water Venture - 4:44:19
3rd: SUNDAY DRAGONS TEAM A - 4:46:52
4th: NUS Alumni Team B - 4:55:57
5th: Canadian Dragon Boat Team B - 5:08:18
6th: Austcham Paddle Club Team B - 5:14:34

National Championship Men Heats (20-crew)
1st: Mountbatten CSC - 3:22:30
2nd: Austcham Paddle Club - 3:32:30
3rd: Ngee Ann Polytechnic - 3:35:73
4th: Police Sports Association - 3:37:29
5th: SUNDAY DRAGONS - 3:43:82

Inter Business Houses & Clubs Open Semi-Finals (10-crew)
1st: Singapore Paddle Club - 4:16:75
2nd: SAFSA Composite - 4:17:01
3rd: Canadian Dragon Boat Team A - 4:29:19
4th: SUNDAY DRAGONS TEAM B - 4:32:69
5th: Kiyah Splash Team B - 4:33:40
6th: NTUC Club - 4:46:88

Inter Business Houses & Clubs Open Semi-Finals (10-crew)
1st: German Dragons Team A - 4:22:01
2nd: Friends United Dragonboat Club - 4:31:47
3rd: REACH Dragons Team B - 4:33:18
4th: SUNDAY DRAGONS TEAM A - 4:36:33
5th: Tanglin-Cairnhill CSC - 4:45:10
6th: Silent Dragons @ Sembawang - 4:55:91

National Championship Mixed Semi-Finals (20-crew)
1st: Austcham Paddle Club Team A - 3:29:79
2nd: Singapore Paddle Club - 3:30:27
3rd: Filipino Dragons (Singapore) Team B - 3:39:68
4th: SUNDAY DRAGONS - 3:45:45
5th: NUS Alumni - 3:47:52
6th: British Dragons Singapore - 3:49:27

National Championship Mixed Minor Finals (20-crew)
1st: Mountbatten CSC Team B - 3:36:28
2nd: PLK Paddlers - 3:37:14
3rd: NTU Team A - 3:47:08
4th: Temasek Polytechnic - 3:46:07
5th: SUNDAY DRAGONS - 3:48:65
6th: Filipino Dragons (Singapore) Team B - 3:54:18

Inter Business Houses & Clubs Open Plate Finals (10-crew)
1st: SUNDAY DRAGONS - 4:30:43
2nd: Tampines North CSC Team A - 4:30:87
3rd: Canadian Dragon Boat Team A - 4:32:34
4th: REACH Dragons Team B - 4:38:14
5th: Filipino Dragons (Singapore) Team B - 4:39:38
6th: PA Water Venture - 4:42:32

If you liked the salad today....

Big thank you to Chin Mien for the fantastic and super nice salad! I'm sure all of us who had some will agree with me. =)

Here's the simple recipe:

MH Workout Meal: Tuna Salad

Fuel up and activate your recovery systems with this speedy salad.

(For 1 serving)

BABY POTATOES
How much? 80g
Why? Unlike large potatoes, which have a higher glycaemic index, baby or new potatoes are considered lower GI food. This means it causes gradual and smaller rise in blood sugar, which helps minimise hunger.

CUCUMBERS
How much? 60g
Why? Fresh cucumber is a very good source of vitamin C, which supports recovery and enhances the immune system. It is also useful as a digestive aid and has a cleansing effect on the bowels.

CANNED TUNA
How much? 80g, mashed
Why? Tuna supplies lean muscle-building protein and omega-3 fatty acids, which protect the heart and improve brain functions. Omega-3s also reduce muscular inflammation.

PARSLEY (didn't put cos didn't manage to find it in NTUC)
How much? 15g
Why? Potassium, which is found in parsley, is also known as the “muscle” mineral because it plays an important role in muscle contraction and nerve transmission. It also maintains the electrolyte and acid-base balance in your body.

PINE NUTS (replaced with almonds because NTUC don't have pine nuts)
How much? 30g
Why? Technically, they’re not nuts – they’re seeds. Pine nuts contain iron, a component of haemoglobin, the oxygen-carrying and energy-shuttling red pigment of blood.

CHIVES
How much? 15g
Why? Chives contain sulphur, which aids the circulatory and respiratory systems, and can help to overcome fatigue.

THE DRESSING
1 tsp extra-virgin oil
1 tsp mayonaise
1/2 tsp Dijon mustard
1/2 tsp honey
Salt and pepper

THE METHOD
Mix ingredients well and drizzle over the salad when you’re ready to eat.

*Recipe from: http://www.menshealth.com.sg

Featured Rower of the Month - Choon Kiat!

It's July friends! As we prepare for the most demanding race of the local dragonboat racing calendar, we decided to know more about our beloved captain, Choon Kiat!

What does Sunday Dragons mean to you?
That is everyting that is related to largonboat. Sunday Dragons is so important to me that if I recalled correctly, I have yet to miss training other than work. I even plan my holidays around training & races. Haha. (yes lah sibeh on....the other person who never misses training is like....Hak Loon lor....)

Now that you are part of the National team training squad, how many minutes do you exercise every week?
err... lost count. haha. more than i would like. (tsk. anyway, in order to reap health benefits, one should clock a minimum of 150 mins of moderate intensity physical activity every week....75 mins per week if you do vigorous intensity...dragonboat is vigorous heheh...for weight loss, 250-300 mins of moderate intensity per week please....of course, diet plays a part too...anything more than 300 mins per week may not work so well...cos research shows that some people start to eat more when they exercise more...)

Do you have days when you don't feel like training? How do you overcome that?

It is macham everyday lor. Then i think of Cindy & Chung Tai then I noe I cannot be like them. hahahaha. (I see that these 2 people are quite impactful to your life....anything to say, you 2?)

Why did you pick up dragonboating? Why not kickboxing, bodybuilding, tennis or some other team sport?
Cuz it is a team sport. luve the adrenaline of crossing the finishing line. Freaking high lor! enjoy every single second every1 tat sits on the boat is working 2wards a single goal. (I'm sure many of us feel the same about dragonboat! that's why we are all part of the team mah...)

Now that dragonboating is so close to you, what will your life be like without it?

haha. err... i oso dun noe leh. any1 got someting to intro boh? (still dragomboating!)

Who is your best friend? If it's Anson, why?

The pig is juz my bitch. Haha. my bestest fre is my wife aka my auntie. she is super supportive of everyting i do. i see more of my team mates than i see her. (so sweet.....)

Of all your boyfriends (Chung Tai, Kaiming, Anson, Alvin), who is most unforgettable? Why?

Tis 1 easy. Chung Tai! cuz he neber fail to fail me. now i noe let's do it = to 1 session out of 10. haha. (err....ok....Chung Tai again...)

What do you do to relax or have fun?

err... actually training with sunday dragons is really bery relaxing & fun. at least for me lor. haha. (I bet you find it most fun when the rest of us look like we are going to die haha!)

What is your proudest moment so far?

err...with sunday dragons is last yr when we did well for the PA paddle championship. That moment I noe we can race with the best if we want to but sadly, most of the time we chose to relax one corner onli. (Sunday Dragons Sa!)

As the founder & captain of Sunday Dragons, anything to say to the rest of the team?

err... i am juz 1 of the many that started the team lah. hope every1 will continue the sport even if Sunday Dragons is no longer ard. (Yep, after all we made many good friends and felt all the benefits from the sport!)

Tell us something about you that few people know.
err... i really hate exercising. (Yea right....*roll my eyes*)

Describe yourself in less than 10 words!
i live to eat! (This is true! heheh...)

SDBF 2010 - Race Draw results for Day 1 (10th July 2010)

National Championship (mixed 20-crew) Heat 2
Lane 1: Austcham Paddle Club
Lane 2: ITE 1
Lane 3: SAFSA
Lane 4: Sunday Dragons
Lane 5: Hwa Chong Institution
Lane 6: Filipino Dragons Team B
*Total of 6 Heats & 3 Semis for this category.

Inter-Business Houses & Clubs (Open 10-crew) Heat 1
Lane 1: PLK Team B
Lane 2: Sunday Dragons Team B
Lane 3: American Dragons Team B
Lane 4: CareGiving Welfare Association Team B
Lane 5: Prison Sports Recreation Club

Inter-Business Houses & Clubs (Open 10-crew) Heat 5
Lane 1: Sunday Dragons Team A
Lane 2: NUS Alumni Team A
Lane 3: German Dragons
Lane 4: Canadian Dragons
Lane 5: Austcham Paddle Club
Lane 6: PA Water-Venture
*Total of 10 Heats and 5 Semis for this category.

National Championship (Men 20-crew) Heat 1
Lane 1: Sunday Dragons
Lane 2: Austcham Paddle Club
Lane 3: Mountbatten CSC
Lane 4: Police Sports Association
Lane 5: Punggol East CSC Naga
Lane 6: Ngee Ann Poly
*Total of 5 Heats and 3 Semis for this category.

It's Peiyi!

Alright! Nobody got it right this time...heheh....actually, on a closer look...yes, it's Peiyi lah...

Does drinking ice water burn calories?

For anyone trying to lose weight, this question is an exciting one! If you simply want to know if your body burns calories warming up the water, the answer is yes. But if you want to know if drinking a lot of ice water can help you lose weight, or keep weight off, this "yes" needs to be qualified with some calculations.

First of all, calories are case-sensitive. There are calories and then there are Calories. Calories with a big "c" are the ones used to describe the amount of energy contained in foods. A calorie with a little "c" is defined as the amount of energy it takes to raise the temperature of 1 gram of water 1 degree Celsius.

What most people think of as a Calorie is actually a kilo-calorie: It takes one Calorie to raise the temperature of 1 kilogram of water 1 degree Celsius. So when you drink a 140-Calorie can of cola, you are ingesting 140,000 calories. There is no cause for alarm, because the conversion applies across the board. When you burn 100 Calories jogging a mile, you are burning 100,000 calories.

So, considering that the definition of a calorie is based on raising the temperature of water, it is safe to say that your body burns calories when it has to raise the temperature of ice water to your body temperature. And unless your urine is coming out ice cold, your body must be raising the temperature of the water. So calories are being burned.

Let's figure out exactly what you're burning when you drink a 16-ounce (0.5 liter) glass of ice water:
- The temperature of ice water can be estimated at zero degrees Celsius.
- Body temperature can be estimated at 37 degrees Celsius.
- It takes 1 calorie to raise 1 gram of water 1 degree Celsius.
- There are 473.18 grams in 16 fluid ounces of water.

So in the case of a 16-ounce glass of ice water, your body must raise the temperature of 473.18 grams of water from zero to 37 degrees C. In doing so, your body burns 17,508 calories. But that's calories with a little "c." Your body only burns 17.5 Calories, and in the grand scheme of a 2,000-Calorie diet, that 17.5 isn't very significant.

But let's say you adhere to the "eight 8-ounce glasses of water a day" nutritional recommendation. In 64 ounces of water, there are 1,892.72 grams. So to warm up all that water in the course of a day, your body burns 70,030 calories, or 70 Calories. And over time, that 70 Calories a day adds up. So, while you definitely shouldn't depend on ice water consumption to replace exercise or a healthy diet, drinking cold water instead of warm water does, in fact, burn some extra Calories!

*Article from: HowStuffWorks.com.