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Get Useful Coaching Tips for the upcoming ASICS META: Time: Trials 10KM Road Race in Malaysia with Shah Feroz, Head Coach of ASICS Running Club Singapore Taking on the ASICS META: Time: Trials Malaysia and looking to improve on your 10KM road race timing? Whether you are attempting your first 10KM or your tenth, we share some useful tips from ASICS Running Club Head Coach and athlete Shah Feroz to help you in planning your own training program while gearing up for your next 10KM road race. What runs should we incorporate when training for a 10KM road race? Feroz: Throughout the whole week, you need to have three main runs. The first would be tempo run, followed by fartlek, and an easy long run. What are tempo runs, and how do we gauge for pace? Feroz: Tempo runs are basically runs down at a medium pace, or medium effort I would say. If we talk about out of 10 effort, it's running at around 7 to 8 of your effort level in that aspect. Is there a specific template or model we need to follow for fartleks in our training program? Feroz: Fartleks wise you can design your own fartleks. What fartlek actually means is just speed play. You can play with different speeds. You can play with just two gears, you can play with three to four gears. When I'm talking about gears, I mean to say like an easy 20 minutes fartlek you can go about your 10km pace, 21km pace, marathon pace or even back down to your 2.4km pace. What pace you choose to play with is really up to you. What duration or distance should our tempo runs and fartleks be? Feroz: Your tempo and fartleks is dependent on your long runs. If your long runs is only up to 6KM or 8KM, then your fartlek and tempo has got to be shorter than that. Probably half of it or even two thirds of it. Stay tuned to SportPlus.sg and ASICS Singapore Instagram for more useful coaching tips for your next 10KM road race with ASICS and ASICS running club coach Shah Feroz. Sign up for the ASICS META: Time: Trials Malaysia, happening on Sunday, 19 November 2023 here. #Running #10KM #ASICSMETATimeTrials

What key practices should you adopt the day before a 10KM race? Get Useful Coaching Tips for the upcoming ASICS META: Time: Trials 10KM Road Race in Malaysia with Shah Feroz, Head Coach of ASICS Running Club Singapore Taking on the ASICS META: Time: Trials Malaysia and looking to improve on your 10KM road race timing? In part 2 of our coaching tips with Head Coach of ASICS Running Club and athlete Shah Feroz, find out useful tips to help you in preparing for race day at your next 10KM road race. What do you usually do the day before a 10KM road race? Feroz: How do I prepare before race day? I will take note of two main things, and I am sharing these because I have personally felt the benefits and difference for myself. Hydration and sleep. What is considered good hydration strategy and how can you tell you are doing it right? Feroz: You need to keep yourself well hydrated such that your pee is colourless. Even though you are not thirsty you've got to keep taking sips of water throughout the day. So for me I always carry a water bottle with me. Only pre-race the day before, with the water bottle in my hand I will be forced to keep drinking. So once it finishes I will go and refill again. How does sleep and recovery impact 10km performance? Especially since races often start early in the day? D Feroz: You need to make sure you have proper rest and your muscles are all relaxed. In terms of relaxing your muscles, if you can just do normal stretches but don't go for runs or whatsoever, because you do not know if you will add on to your fatigue level or not. As for stretching, you can stretch at home. Most importantly hydration is the main key thing because one per cent of dehydration affects 5 per cent of your performance. Stay tuned to SportPlus.sg and ASICS Singapore Instagram for more useful coaching tips for your next 10KM road race with ASICS and ASICS running club coach Shah Feroz. Sign up for the ASICS META: Time: Trials Malaysia, happening on Sunday, 19 November 2023 here. #Running #10KM #ASICSMETATimeTrials

Asia's fastest woman Shanti Pereira shares with SportPlus.sg why she thinks 100PLUS PRO is a great complement to her training and recovery regime, how it keeps her hydrated as she goes and why it fuels her performance In an exclusive series with 100PLUS Singapore, Sportplus.sg sits down with 3 of Singapore's national athletes behind-the-scenes to discuss their recovery regimes, favourite recovery food choices and their first experiences trying the 100PLUS PRO High Protein. What is the importance of recovery work for athletes? Shanti: Recovery is equally as important as all the other training sessions that I do. I think recovery is something we really have to focus on because we need our bodies to be at 100 percent to tackle the intensity of all our workouts. What are some examples of your favourite recovery foods? Shanti: Anything that’s high in protein. So any kind of meat, tuna is my favourite, the easiest way to get in a good amount of protein especially after a workout, and protein powders as well. How do you feel after trying 100PLUS PRO for the first time? Shanti: Well it tastes great, I love the fact that it is filled with all these vitamins and BCAA, which are essential for post recovery, so it’s great. When do you usually take your recovery drinks, and how is 100PLUS PRO different? Shanti: I actually take my recovery drinks during my workouts, because apart from water I take in electrolytes and good vitamins especially on speed and endurance days, those are the days I really really need it, when I tried it is different from the 100PLUS ACTIVE we are all used to, it’s an enhanced drink and good to have when I am doing all those speed endurance workouts. 100PLUS PRO is known for fueling performance, how do you think this drink will enhance your recovery regime in any aspect moving forward? Shanti: Recovery off the track and during my workouts is important, it helps me get through my reps in the best way possible. My body needs to be at 100 percent for all the reps that I do, so if 100PLUS PRO is going to help me do that then it’s definitely fueling my performance. Outside of 100PLUS PRO do you usually take protein drinks or protein supplements or shakes? In terms of convenience how do they compare? Shanti: I do take protein powders post training, because it’s a great way to recover after your body has been through so much during the workout, but with this 100PLUS PRO I think it helps you during the workout, so you won’t feel like you have absolutely exhausted your body after everything you’ve been through, you are constantly being hydrated as you go. Describe 100PLUS PRO in 3 words. Shanti: Great for recovery. #RecoveryDrinks #100PLUS #100PLUSSG #100PLUSPRO #FuelLikeAPro

Find out what CrossFit training is about, and where you should try out CrossFit training in Singapore PHOTO: SPORTPLUS.SG Looking for a place to do CrossFit training in Singapore? Then you definitely want to checkout FireCity gym. SportPlus.sg host Cheryl Tay recently paid a visit to FireCity to try her hands at CrossFit training under the watchful eyes of founder and CrossFit coach Uncle Sam. How did she fare in the CrossFit challenge? You'll have to watch to find out. But wait a minute. Just what exactly is CrossFit? CrossFit is a strength and conditioning programme that involves constantly varied functional movements performed at high intensity. To get a better idea, you may also want to read up on our other article about three CrossFit techniques that every beginner should know! PHOTO: SPORTPLUS.SG The beauty of it? You can modify and scale it accordingly. CrossFit training is also known to be an effective workout for losing weight, strength building, agility training, and improving flexibility, while also enhancing aerobic fitness. PHOTO: SPORTPLUS.SG Here's a quick look at the CrossFit Workout of the Day (WOTD) which Uncle Sam chose for SportPlus.sg's Cheryl Tay: 3 Rounds of 400m Sandbag Run in the Rain 30m Handstand Walk 20 Pull-ups 10 Double Unders (Skipping Rope) Goal: Keep smiling for time! PHOTO: SPORTPLUS.SG Sounds brutal? According to Uncle Sam, so long as you keep smiling, you will be able to do it! And if you can't complete it, you can always modify or scale down. Afterall, CrossFit is designed for universal scalability, so the load and intensity can be scaled to suit an individual's fitness level. PHOTO: SPORTPLUS.SG A typical CrossFit format would look something like this: 21-15-9 reps Kettlebell Swings Box Jumps 15-9-6 reps Snatch Wall Ball 9-6-3 reps Clean and jerk Burpee Over bar PHOTO: SPORTPLUS.SG Need a pro tip? If this is the first time you are trying CrossFit, leave your ego at the door and don't rush to scale up. To find out more about CrossFit or to pick up CrossFit lessons, visit Fire City Gym at 111C King George's Ave, Singapore 208559. More details are available about the gym on their official website here. #SportPlusSG #CrossFit #UncleSam #FireCityGym

10 simple body weight exercises you can do at the Haig Road Fitness Corner PHOTO: CHERYL TAY Did you know? Getting a good workout does not always mean hitting the gym. There are many convenient playgrounds and fitness corners right at your doorstep that could be used for your next workout! In part two of our series with Pilates, Barre and Indoor Cycling instructor Jia En, we explore the neighbourhood fitness corner at Haig Road. Here Jia En shares with host Cheryl Tay ten more exercises that can be done easily using the environment of the Haig Road fitness corner. 1. Inclined Pull-ups Keep your torso in a straight line, anchor your heels on the ground. Bring your chest to the bar. Regression: Switch to an underhand grip PHOTO: CHERYL TAY 2. Bridge Leg Raises Keep your shoulders away from the ears, and swing your legs up so your body forms an "L" shape. Keep your core tight and avoid swinging too much. Regression: Bring your knees to your chest instead. PHOTO: CHERYL TAY 3. Side Hop Burpees Keep a nice straight back and hop in and out, with a jump at the top. Tuck in your knees when you jump as you hop to the other side. Regression: Step over the beams instead of hopping PHOTO: CHERYL TAY 4. Mountain Climbers + Jump Tap Keep your shoulders over your wrist, and bring your knees to your chest. After 4 repetitions, jump up to tap the bar Regression: Bring your knees to your elbow, and tip toe and reach for the sky instead of jumping PHOTO: CHERYL TAY 5. Ladder Crunches Relax your shoulders, bring your legs up to table top. Squeeze the abs, straighten and bend your legs as you alternate between different rungs. And remember to keep a nice, straight back Progression: Lift your hands off the ground Regression: Keep your hands on the floor, and use the lowest rung PHOTO: CHERYL TAY 6. Sit Ups Place your hands behind the head, squeeze the abs maintaining good core control to come to a seated position. Progression: Add a twist with each sit up PHOTO: CHERYL TAY 7. Hanging Ab Crunches Hang from the bars with your shoulders relaxed, squeeze the abs to avoid swinging and bring both your knees to the chest. PHOTO: CHERYL TAY 8. High Knees + Step Up Bring your knees close to your chest in alternating fashion for four times, then step onto the platform with one foot and bring the other knee to your chest when you are at the top. Step down and repeat the exercise, now with the other leg. Regression: March on the spot then step up PHOTO: CHERYL TAY 9. Double Burpee + Double Tap From a plank position, jump and bring your knees in twice. Remember to keep your shoulders above the wrist, and tap the platform in front of you with each hand, one at a time Keep your core stable by squeezing the abs. Regression: Step in and out instead of jumping PHOTO: CHERYL TAY 10. Push-ups + Chest Taps Keep a nice straight back and drop the chest towards the balance beam. Push up into an inclined plank and tap the chest Regression: Keep your knees on the floor PHOTO: CHERYL TAY Now that you know what the 10 exercises are, try doing these for 3 rounds with: 30 seconds of work, and 15 seconds of rest in between. Alternatively you can do 10 repetitions per exercise for those three rounds, with a minute's rest between each round. #SportPlusSG #Fitness #FitnessTips #FitnessTutorials #JiaEn

Motorsport media host and triathlete Claire Jedrek shares tips on different running and sprinting drills you can do in today's Workout of the Day PHOTO: CHERYL TAY Did you know? Getting a good workout does not always mean hitting the gym. There are many convenient playgrounds and fitness corners right at your doorstep that could be used for your next workout! In this episode of Worth The Fit season 3, host Cheryl Tay links up with motorsport media host and triathlete Claire Jedrek to explore a secret alley in Rivervale Drive! Have a try at this Workout of the Day (WOD) in this secret alley in Rivervale (between Blocks 120B and 121B Rivervale Drive) or any open space that you can find! There are a few things you can do in this alley: from 100m sprints to dynamic drills and static drills to give you a complete full body workout! If you choose to do your workout in this secret alley in Rivervale, then you can run from the set of stairs in the middle of the alley to the set of stairs at the end of the alley. If not you can find your own alley and open space to conduct these drills. PHOTO: CHERYL TAY 1. Slalom Drill Have 4 cones (or water bottles), with two on the left and two on the right staggered. To begin the drill move quickly from side to side going on the outside of each cone in a zig zag fashion. When you reach the last cone, start sprinting to the end! Jog back after each sprint, and have 20 seconds of rest before you begin the next one. 2. Backward Triangle Run Set up the cones in the shape of a triangle about 2 metres in distance apart. To begin the drill run backwards to the tip of the triangle, then run forwards to the start line, and then swivel around and start your 100m sprint. PHOTO: CHERYL TAY 3. High Knees Lift your knees as high as possible, keeping your core tight while maintaining the height. Once you reach the last cone 10m away, start your sprints. 4. Back Kicks Kick your feet as hard and as fast as possible against your bum for 10 metres, when you reach the last cone start sprinting. 5. Side Shuffle Move sidewards as fast as possible, and when you reach the midway mark swivel to the other side and continue to the last cone, then start sprinting. Complete 1-3 rounds of all 5 exercises with a minute's rest in between to finish one set, and aim to complete 2-3 sets for this workout depending on your fitness level. Another activity you can do is the shuttle run, which works on your acceleration and deceleration. PHOTO: CHERYL TAY Shuttle Run Set up four cones equal distance apart. From the first cone run to the second cone, before running back to the first cone. Do the same from the first cone to the third cone, and from the first cone to the fourth cone, sprinting back to the first cone to finish the shuttle run. Make sure that every time you touch each cone, stay low. Complete 1-3 rounds of all 5 exercises with a minute's rest in between to finish one set, and aim to complete 2-3 sets for this workout depending on your fitness level. PHOTO: CHERYL TAY Tag Team Sprints with Exercises Get a partner and take turns to sprint 200M (100m forward and 100M back), while sprinting the non sprinting partner will do static exercises throughout: 1. Squats 2. Lunges 3. Jumping Jacks 4. Burpees 5. Plank Complete 1-3 rounds of all 5 exercises with a minute's rest in between to finish one set, and aim to complete 2-3 sets for this workout depending on your fitness level. Worth The Fit season 3 features your favourite trainers who will each design a workout for you in your very own neighbourhood fitness corner. You may do 3 rounds of the 10 exercises at 30 seconds work with 15 seconds rest or 3 rounds of 10 reps per exercise, with a minute's rest in between each round. Give it a try! #SportPlusSG #Fitness #FitnessTips #FitnessTutorials #ClaireJedrek

Whether you are an amateur cyclist looking to improve your training routine, or an athlete looking to understand your physical limits and train more efficiently, it is important to understand your Functional Threshold Power Image via Breakaway Triathlon Club It is no secret that recreational cycling and spinning classes are on the rise. However, some of us may want to take cycling to the next level, and what better way to do that than to improve our Functional Threshold Power (FTP)? Or perhaps you are not an elite athlete but a weekend warrior that has hit a plateau and are looking at ways to optimise your workouts and exercise so that you can perform at an optimal level to have more efficient workouts. Image by Malek Roslee, SportPlus.SG Understanding Functional Threshold Power But firstly, what is FTP? We spoke with Breakaway Triathlon Club’s Head Community Coach Eugene Lee to find out. FTP in a nutshell is the highest average power you can sustain on a bicycle for an hour, and there are many ways to calculate it. Essentially, all you need is a power meter to measure your average power output over a 20-minute ride at maximum effort and multiply that by 95 per cent. But perhaps the easier way would be to run a test with the help of professionals who can further direct you on what steps you can take to improve your FTP. For example, Breakaway Triathlon Club uses a Wattbike to calculate FTP, and have coaches you can consult on how better your cycling based on the results. Wattbike: For Athletes Beyond Cyclists Many people think that FTP is only useful for elite cyclists. But in reality, even recreational cyclists and athletes from sports other than cycling can benefit from it too. In fact, getting on a Watt Bike has been known to improve the performances of athletes across a wide genre of sports, from football, to rugby, athletics and even rowing. Image via Breakaway Triathlon Club But how exactly can FTP improve your overall sports performance? 1. Use FTP to categorize levels of exertion Since your FTP represents your average maximum power output for an hour, it can then be used to calculate what a medium or low intensity ride would look like for you in terms of power output. This would help you to quantify your physical capabilities in a tangible form. 2. Use FTP to establish your Training Zones Training zones represent a variety of ride intensities, and each zone relates to a specific aspect of fitness you want to work on. For example, if you want to work on a training zone that builds endurance, your FTP can be used to calculate exactly how much power output and for what duration of time would help you to do so. Image by Malek Roslee, SportPlus.SG 3. Making training routines more efficient After using your FTP to establish training zones, naturally your training routines will become more efficient and effective. More intentional rides will get rid of “junk miles” which are periods of your ride which do not serve to improve any aspect of your fitness. 4. Prevents Injuries from Overexertion Knowing what your maximum riding intensity is through FTP can prevent you from engaging in rides that are currently too strenuous. Of course, it is beneficial to keep pushing your limits by increasing your FTP score. However, knowing your FTP will prevent you from doing too much too fast. 5. Improves Coach-client Relationship Finally, communication between you and your coach can improve by knowing your FTP as it provides both of you with an accurate way of quantifying your efforts in training. So, if peddling non-stop on a stationary bike to the beat of pounding music in a spin class is not your cup of tea, you could try signing up for Breakaway Triathlon Club’s digital programs and level up your future cycling trips. #Cycling #FunctionalThresholdPower #BreakawayTriathlon #Training

Singapore's Ultramarathoner Targets Record-breaking 1000 km from Thailand to Singapore Singapore, 26 April 2024 - Natalie Dau, Singapore-based 10-time ultramarathon winner, will be embarking on a first of its kind, record-breaking solo run of 1,000 km, running the remarkable equivalent of two marathons (42.2 km x 2) each day over the course of 12 days, and raising funds to support underprivileged women and girls. At 52 years, Natalie aims to inspire others with her remarkable endeavor, demonstrating the power of perseverance, determination, and the ability to break boundaries while challenging oneself and societal expectations. Natalie will commence the run in Hat Yai, Thailand on Saturday, May 25th, embarking on an epic adventure that will traverse from Thailand, through the length of Malaysia, and then finish in Singapore on Wednesday, June 5th, coinciding with Global Running Day. She will run the last two marathons in Singapore, starting from Woodlands, and continuing on a trail that will lead her to the finish line. On top of completing the 1,000 km run, Natalie is aiming to set a Guinness World Record for the “Fastest Crossing of Peninsular Malaysia on Foot” as well as a Singapore Record for the “Fastest 1000 km Thailand-Singapore Ultramarathon”. The Singapore Book of Records will be on hand to present the official timing at the finish line. With local community engagement throughout the journey, the historic 1,000 km running feat will culminate with fanfare, welcoming local running groups, organizations, special guests, and partners to gather at the finish line to celebrate Natalie’s achievement, with thousands of runners expected to join in running with her during the final leg in Singapore. The run will conclude at The Westin Singapore at Asia Square with festivities planned at the hotel. With Project 1000, Natalie sets the ultimate physical challenge for herself, while also bringing awareness to the importance of physical movement for overall wellbeing and mental health. Understanding the gender gap in exercise and the challenges that many females face in prioritising exercise, including body image issues and fear of judgment, she aims to raise awareness and ignite positive change. “Project 1000 demonstrates a constant push towards optimal performance, while bringing awareness to a cause that I feel passionately about. I believe that everyone should have access to exercise and experience the joy of movement, and I'm excited to support GRLS as our Project 1000 charity partner, as they work to empower women and girls through sport and exercise. This project is about uniting people across cultures and communities, and demonstrating that nothing is impossible,” shared Natalie. Natalie will be contributing funds raised through Project 1000 to GRLS, a global charity and part of Women Win, which works to elevate women and girls around the world through sport and exercise. Natalie’s mission is to lead by example, and aligned with her belief in the power of movement and continuous self-improvement, she hopes to inspire others to build confidence, overcome self-limiting beliefs, and embrace the transformative power of physical activity and a healthy lifestyle. For additional information on Project 1000 and to follow Natalie’s live updates: www.nataliedau.com Instagram: @rockstararms Facebook: @rockstararms #Project1000 and #Project1000Run Project 1000 is made possible by a number of corporate sponsors and partners, governmental organizations, and individual contributors. #Project1000 #NatalieDau

The Income Eco Run is a unique event aiming for a zero waste future. Find out here on its initiatives and how to win two free slots to do your part Posed with the challenge 'How Far Will You Go for Zero Waste?', Income Eco Run (IER) calls upon Singaporeans to stride towards sustainability through running on 26 May. With the choice of 3km, 5km, 10km, 15km and a half marathon, running enthusiasts will start their run in support of a zero-waste lifestyle at Marina Barrage. After last year’s successful return after a three year hiatus due the the Covid-19 pandemic, Income Insurance Limited (Income Insurance) returned to the drawing board to see how they could make this year’s sustainability efforts even more enticing. Shannen Fong, Vice President of Strategic Communications and Sustainability at Income Insurance shed light on the collaborative effort that fuelled the ideation process. “Recognising that zero waste resonates as a climate-positive concept, we wanted to leverage the existing awareness around the "reduce, reuse, recycle" concept to inspire a larger collective action,” she shared. “With this in mind, we made significant changes to the run format, such as shifting it to a non-competitive format and thus, doing away with event medals and issuing e-certificates instead, making the ever-popular event tees an option, and offering participants the flexibility to choose their preferred distance, among others.” In light of World Environment Day on 5 June, IER has continued to push boundaries, reducing the running bib size — 65% smaller than the industry standard as compared to last year’s 30% — to minimise material wastage. IER tees have also been made optional, with the run encouraging participants to pick their own attire instead. What may sound like a simple ask is actually a sustainable effort in itself. “The over-production and disposal of running apparel can be environmentally impactful. To address this, we've encouraged participants to wear their own gear or opt for our event tees at a nominal price, which are made from recycled materials and have a minimal carbon footprint. Income Eco Run tees are not dated, meaning that the batch production isn’t wasted and can be used year on year,” Fong said. To add to the fun, children participating in the new Kids Category will be given bibs made from seed paper, allowing kids to clock in their miles and grow their own flowers, fruits or vegetables at home after. The freedom to choose your race distance as well as including wheelchair accessible ramps is also meant to encourage people from all backgrounds to participate in saving the environment. With a significant running scene that continues to grow even bigger, Singapore hosts several runs each year. Running with helping the climate in mind, IER distinguishes itself as one-of-a-kind and with their initiatives, they hope to inspire not only the running community, but the country. “The sports community plays a crucial role in promoting sustainability and environmental awareness, but our advocacy extends beyond just this community. At Income Eco Run, we believe in fostering a collective effort to address climate change and promote sustainable living practices not only within the sports community but across Singapore as a whole,” Fong explained. Believing that running events can play a huge role in influencing good habits to save the environment, she added “The importance of integrating sustainable solutions into the local running scene goes beyond just making running events eco-friendly. By adopting these practices, we are leveraging running as a platform to raise awareness and advocate for a zero waste and sustainable lifestyle among Singaporeans,” The run route itself will take participants on a journey through the iconic landmarks of Singapore, such as Gardens By The Bay and the Singapore Flyer. The finish point for the run is the IER Village which will boast a range of ‘green’ festivities that participants and visitors can engage in. While registrations are open until 10th May, Sportplus.sg is collaborating with IER to give away two complimentary run slots. Lucky participants will have the opportunity to contribute to the betterment of the planet. Visit here to find out how. #IncomeEcoRun #IncomeEcoRun2024

Top Australian CrossFit athlete and former semi-professional Rugby player James Newbury shares useful tips with our readers from his own personal journey at the recently concluded Under Armour Combine 2022 PHOTO: HANA BASIR, SPORTPLUS.SG Looking to improve your training regime? Well whether you are a strength-based or endurance-based athlete you're in for a treat because SportPlus.sg recently sat down with top Australian CrossFit athlete and former semi-professional Rugby player James Newbury for some useful training tips in an exclusive interview at the Under Armour Combine 2022. Find out how our chat went, and use some of these newfound insights and tips from James when planning for your upcoming season! You've been doing CrossFit for a long time, you're a 4 x CrossFit Games athlete and even finished fifth in 2019. Could you describe what your training schedule and nutrition plans are like? I've been in Crossfitting for 11 years, coming to 12 seasons. During that period of time my training load and volume has gone from what I thought was unachievable to more and more and more every year. Typically leading into the CrossFit Games we're in peak volume, and training anywhere from 5-8 hours a day, especially in the last eight weeks leading into the CrossFit Games. PHOTO: HANA BASIR, SPORTPLUS.SG It's long days in the gym, for instance a morning would like 3 hours in the gym then going to the track for an hour and a half, and then at night time we'll be in the gym again for 2-3 hours on average. Saturdays we're typically stuck in the gym all day to replicate what it would be like to be at the Games, from 8am in the morning to 8pm at night and not leave. For nutrition, I am hundred percent plant based. So I don't eat any animal products at all. I get my protein from things like tempeh, tofu, beans, lentils, chick peas and things like that, and I've been doing that for the last 3 years now. Being in strength and endurance based events it may seem a bit uncommon for athletes, but I have not found this to have any problems for me so far, and I'm just here to show that it can be done. How do you cope with burnouts, and how can athletes prevent them? One of the biggest things to cope with burnouts is to have allocated structured recovery time. You have to get the training done, but if you don't have scheduled recovery time that's when you can fill up your bucket too much and it overflows, and you'll then have to deal with burnouts. So for me making sure sleep is on point is essential. Sleep is my number one recovery tool. So make sure your room is completely dark, completely quiet, the temperature is right and make sure it's clean as well - all those things are super key to maximise recovery. Also, take time to bounce back and recover and not go from high volume training when heading into competitions and then going straight back into heavy duty training. Ideally have 4-6 weeks of nothing and rest in between, or in my case I enjoy surfing during that time. PHOTO: HANA BASIR, SPORTPLUS.SG As an athlete who competes in both CrossFit events and Triathlons, how do trainings differ between the two? I find that for CrossFit it's about hitting high intensity a few times each week - so we want to make sure that we hit that high intensity. For endurance (triathlons) and particular IRONMAN and long distance events, we would look at finding that aerobic base sitting around 70-75 percent training load. For CrossFit I would do anywhere between 18-22 hours a week, while for triathlons I've never really done more than 12 hours a week, but a lot of those 12 hours is sitting in that aerobic base of about 70 percent range. PHOTO: HANA BASIR, SPORTPLUS.SG How do events like the UA Combine help in elevating the Australian fitness scene, and how important could events like this be for smaller places like Singapore? I believe coming to a city like Singapore events like this really puts it on the map in terms of what people are capable of. We wanted to create a competition where people could express their fitness. So if you work out in your local gym, or if you work out in your living room or at home and you wanted to display your strength and display your speed, this is the place to do it. Anybody could do these tests, and even if you could only do six of the eight tests you can still come here, rock up and throw down the best that you've got. It might be a goal of yours for the next year to be able to do all eight of the tests. So each person is really competing against him or herself. PHOTO: HANA BASIR, SPORTPLUS.SG Share with us more about your accident while mountain biking and then competing in IRONMAN 8 weeks later? What or who kept you going through that recovery phase? When I fell off my mountain bike, it was a bit of an awkward crash. I went over the handle bars, I hit a tree and I broke a couple of spinal process in my back and punctured my lungs, broke a few ribs and I had an IRONMAN eight weeks later. I wasn't able to train to my fullest capacity so I made sure I transitioned all my efforts into recovery - focusing on that working in phase. So making sure I was getting sunlight, I was getting in my sauna, and I had a lot of support from a really crucial team around me and that's always been the biggest thing. If you can create a team around you of people who support you in training, recovery it is great - it's definitely not a solo sport. Even though you compete individually and in the field it's really up to you, it's really about having a network of people around you to help. What would you say to someone who is looking to begin their fitness journey into CrossFit, or fitness in general? The number one thing is to find a local CrossFit gym, send them an email, organise a time to go in. Check out a few in fact, and figure out which one you vibe with the best, from there meet the coaches, check out the facilities. From there make a decision on where you'd like to do an intro class because the best thing to do is not wait to get fitter, go in there straight away and enjoy and embrace it all. Missed the recent Under Armour Combine 2022 Singapore event? Read up more about it here, or visit our photo gallery for action images for both Men's Division and Women's Division. #SportPlusSG #CrossFit #JamesNewbury #UACombineSG

Weightlifting tips for beginners with Lewis Chua, founder of Solitude of Strength and former Commonwealth Games athlete Lewis Chua, founder of functional fitness gym Solitude of Strength, demonstrates the starting position for the snatch and clean jerk. PHOTO: SPORTPLUS.SG If you've always imagined weightlifting to be a sport done by incredibly muscular or bulked up individuals, you may have fallen into the category of those who confused bodybuilding with weightlifting. Weightlifting is a good form of strength training, and can be done by people of all shapes and sizes. Watch our exclusive Insights+ episode on Studio Plus here where Lewis Chua shares tips on the correct techniques for Snatch and Clean Jerk with Cheryl Tay. PHOTO: SPORTPLUS.SG And with the right guidance and coaching, it can also become an enjoyable workout and sport. So what do you need to know if you are considering weightlifting or wanting to give weightlifting a shot? Here we speak to Lewis Chua, founder of Solitude of Strength functional fitness gym and former Commonwealth Games athlete, about some of the basic movements in Olympic Weightlifting - namely the snatch and the clean-jerk. Host Cheryl Tay (left) learning the movements of Olympic Weightlifting with Lewis Chua, former Commonwealth Games athlete. PHOTO: SPORTPLUS.SG Snatch 1. First you start with your grip, going all the way out with your elbows until your elbows lock out, until your bar is at the hips 2. Then you're going to descend into a starting position: shoulders over knees, knees over toes Remember to start with the grip and go all the way out with your elbows until they lock out. PHOTO: SPORTPLUS.SG 3. Next we go into the drive, where you need to squeeze your butt, up in the air and come off your heels onto your toes and shrug the bar up 4. Lastly, go overhead with the bar, try and keep the bar in the middle of your body. So stand, jump and catch. Lewis Chua demonstrating the snatch. PHOTO: SPORTPLUS.SG Clean Jerk 1. With the Clean Jerk, similar movements with the snatch but with a closer grip 2. Same starting position: shoulders over knees, knees over toes, you're going to drive up and have a pause in the middle 3. After the pause, you're going to dip, push and drive your legs upwards and split your legs in one movement Keeping a straight back is important in all the moves for olympic weightlifting. PHOTO: SPORTPLUS.SG 4. Remember to maintain a straight back, and try not to round your back at all 5. To recover, recover your front foot first and back foot after Host Cheryl Tay giving the clean jerk a try after receiving tips from Lewis Chua. PHOTO: SPORTPLUS.SG For lessons in olypic weightlifting, or other strength and conditioning training, you may wish to make a visit to Solitude of Strength, located at 48 Woodleigh Park, Unit #6, The Arena, Singapore 357844. #SportPlusSG #StrengthTraining #Weightlifting #LewisChua

In the first of our five-part running series, Singapore national marathoner Serena Teoh shares useful tips on exercises you can incorporate into your warm-up routine PHOTO: CHERYL TAY, SPORTPLUS.SG So you signed up for a marathon or half-marathon. It doesn't matter, because you are looking for various ways to improve your running training in preparation of the big day. Over the next month, SportPlus.sg will bring you useful running tips from two national marathoners in the lead up to race day and beyond. So if you are into running, stick around and read because who knows? You may just pick up some useful new tips you didn't know before that will give you that little edge to improve your running game. It is always important to warm up before you do a run, especially if you’re doing hard interval, a long run or a race. There are many benefits to warming up, such as improving muscle performance by stimulating muscles and raising their temperature which lowers resistance. PHOTO: CHERYL TAY, SPORTPLUS.SG Warming up also helps to bring your heart rate up which increases blood flow and help to increase VO2 max, and boost tissue and muscle flexibility that helps to lower the likelihood of injury. National marathoner Serena Teoh, who competed at the 2019 Southeast Asian Games in the Philippines, recently sat down with the SportPlus.sg team to share with us how we can improve our warm-up routine by incorporating a few simple workouts before we start a run. To begin, you can start with a simple 5- to 10-minute jog just to get the legs moving. Serena recommends incorporating some drills to activate your muscles and get the key muscles firing before you start the run. This is otherwise known as a dynamic warm-up, as compared to static stretches. PHOTO: CHERYL TAY, SPORTPLUS.SG Leg Swings Start with leg swings before you do any of the running drills. Hold onto a wall or a railing for balance, stand on one leg and swing the other. There are three ways you can swing your legs: • Front to back (keep legs straight, core stable and strong) • Side to side (keep legs straight, core stable and strong) • Back to front (with a knee raise at the front) A-Skips A Skips help to develop lower leg strength while encouraging knee lift and promoting an efficient foot strike. Lift one knee up and forward to your waist with your back leg straight as you come off your toe in a skip. Drop the lead foot to the ground, drive your other knee forward, and skip with the second foot. Alternate the legs and swing the opposite arm together with your lead leg. PHOTO: CHERYL TAY, SPORTPLUS.SG B-Skips The B Skip is similar to the A Skip, but you first extend the leg forward. This extension of the leg stretches the hamstring and to emphasise the backward motion as your foot lands on the ground and pulls through. Use the same arm motion and swing your arms while running. High Knees These are great to get your heart pumping, and activate your lower body and core muscles. Standing at one spot, start by bringing your right knee toward your chest, slightly above the waist and bring your left hand up. Alternate for the other side – left knee to chest and bring right hand up. Repeat. PHOTO: CHERYL TAY, SPORTPLUS.SG Butt Kicks These strengthen hamstrings and glutes muscles while stretching the quadriceps by overemphasising the leg swings. While standing on the same spot, kick back your legs, in an alternating manner, and aim to have your heels touch your butt. Serena recommends that you perform each drill for 3 to 4 times at 20 seconds each. So there you have it, some useful warm-up drills you can easily try out ahead of your next running training ahead of your race. We wish you the best of luck! #Running #MarathonTraining #SerenaTeoh