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SportPlus.sg takes you through things you must not miss at the largest Active Lifestyle Expo in the Region happening from 30 November to 2 December 2023 PHOTO: SportPlus.SG Registered for Singapore's marquee running event and looking to collect your race bib for this weekend's Standard Chartered Singapore Marathon? Whether this is your first marathon experience or your tenth, here we will try to make your race entry pack collection experience a little bit easier by showing you the things you must not miss when attending 2023 Standard Chartered Singapore Marathon Sports and Healthy Lifestyle Expo, the largest in the region! Join SportPlus.sg creator Haw Jia Xuan as she walks us through 9 things runners must not miss at this year's race expo in part 2 of our five part series "Inside Standard Chartered Singapore Marathon". 1. Race Entry Pack Collection Your first stop once you reach Marina Bay Sands, Convention Centre Hall F (basement 2) will be to collect your race bibs. Remember to bring along your confirmation slip with QR Code that was sent to you via email. Organisers recommend that you show it on your smartphones, in an email titled "Reminder: You are registered for an upcoming event" that was sent by IRONMAN Asia. Queues can get a little longer over lunch time and in the evenings, so we recommend visiting the Expo during off peak hours if possible. Remember to check that you have received your race bib and race tee / singlet before heading off to the next area: Runners' Experience Zone! If you are unable to collect your race pack and need a friend to collect your bib and race singlet on your behalf, just remember that each particiapant is only allowed to collect on behalf of two more participants, and appropriate authorisation documentation is required in order to do so. Also, do note that there is a separate queue to collect the transparent bag for bag drop if you paid for it. Runners Experience Zone 2. Standard Chartered Bank Booth Once you've collected your race pack, you'll first see the Standard Chartered Bank booth! Here, you can stand to get a complimentary iTab when you sign up for a Standard Chartered Credit Card bundle at the Standard Chartered booth, the iTab is a small, personalised medal accessory that is engraved with your name and finish time. You can drop by the Standard Chartered booth to find out more! 3. Photo with SCSM Mascots In the Runners' Experience Zone you will find two cute event mascots roaming around! This is a great opportunity for you to take photos for Instagram or any of your social media. Snap away! 4. LED Photo Lightbox There is also the signature green and blue LED Photo Light booth to get your photos taken. Strike your most creative pose with your race bibs and race tees. There are some who say that if you don't do so, you never really visited the race expo! 5. SCSM Pledge Wall Right beside the LED Photo Lightbooth you will see a wall with marker pens hung on the side. Write your well wishes for runners or leave your mark on the running club or community that you represent on this wall! 6. Running Department Pacer Wall A little further down, you'll find the Running Department Pacer Wall. Get familiarised with the different pacers from different pace groups who will be pacing the Standard Chartered Singapore Marathon this year. Running with a pacer will help you get across the finish line within your desired target time, particularly when you start to tire during the marathon. 7. Treadmill Challenge Why not hop on the treadmill to put your running prowess to the test? The treadmill challenge here basically is a challenge that requires you to run at the fastest you can for a duration of one minute or 60 seconds! Stand to win attractive prizes if you come out tops! 8. Merhandise Zone - PUMA Once you are done with the Runners' Experience Zone, walk through a set of plastic sheets into the Merchandise Zone and be wowed by some incredible displays from this year's Standard Chartered Singapore Marathon apparel sponsors PUMA. Choose from a wide range of running shoes to official marathon merch, and even get your foot scan done. Or feast your eyes on a fantastic display of PUMA technology. 9. Expo Booths You will last pass through a long section of booths comprising Active Lifestyle and Sports related apparel and gadgets. Get fantastic discounts off incredible products, or find out more about some of the most popular overseas events such as the Sydney Marathon or Gold Coast Marathon. Choose from top end sports glasses like Oakley, Sunday Shades or Goodr, to innovative travel bagbacks from Bold.co! And don't forget to stay hydrated with the event's official hydration sponsor 100PLUS! #SportPlusSG #Running #SgRunners #SCSM2023

Learn how to make more free throws and master the free throw technique with Singapore basketballers Lim Jiamin and Delvin Goh PHOTO: SYUHAINI AZLIN, SPORTPLUS.SG This week in our basketball tips and tutorials with Singapore basketballers Delvin Goh and Lim Jia Min we take a look at how to master the free throw technique. The free throw is usually awarded to a team when the shooter is impeded or had a foul committed on him or her by the opposing team. The number of free throws that are awarded is determined by where the shooter was when he or she took the shot. So what makes a good free throw? Apart from mentally focusing on the shot, with possible distractions during the game, the shooter also needs to have the following fundamentals down pat, according to Jia Min. PHOTO: SYUHAINI AZLIN, SPORTPLUS.SG Free Throw Shooting Technique in Steps: 1. Bending Your Knees 2. Eyes on the Basket 3. Bring your elbow up 4. Shoot and follow through Important point to note is to have your fingers pointing to the basket after the shot as part of the follow through. PHOTO: JOHN YEONG SPORTPLUS.SG An expert and unsurprising tip from both basketballers is to practise as many free throws as you can in order to improve on your technique. This could be anywhere between 50 to a 100 throws a session. Want to improve on your basketball skills and techniques? Don't forget to check out the rest of our Basketball series, done in conjunction with the ActiveSG Cup 2020 Basketball 3x3 tournament! About Basketball 3x3, ActiveSG Cup 2022 The ActiveSG Cup 2022 is a basketball tournament for youths 15-19 years-old. There is a centralised venue playing host to the qualifiers in each of the five zones, with ActiveSG Clementi Sport Centre hosting the Central Zone and ActiveSG Pasir Ris Sport Centre hosting the East Zone. The top two teams from each zone will qualify for the Super League, while the teams that rank third and fourth will qualify for the Prime League, with these taking place on 18 and 19 March, before a Grand Final to finish off the ActiveSG Cup action at Our Tampines Hub on 20 March. #SportPlusSG #ActiveSGCup #Basketball #SportsEvents

Southeast Asia's multi-sport spectacle is back next month, and Singapore men's basketball team captain is hoping for a better showing than 2019 Singapore Men's Basketball Team Captain Delvin Goh poses for the cameras in an interview with SportPlus.sg at the Singapore Sports Hub. PHOTO: JOHN YEONG, SPORTPLUS.SG He was part of the Singapore men's basketball team that made history by winning the republic's first SEA Games basketball medal for the first time in 34 years when the team took bronze in Nay Pyi Taw, Myanmar in December 2013. A fresh faced 18 year-old back then attending his second SEA Games, Delvin Goh was already dubbed a special talent although his court time was limited with the senior players in the squad driving the team to its bronze medal success. Watch our full video interview with Delvin Goh on Studio Plus here. His time would eventually come two years later, when Singapore hosted the 28th SEA Games, the first since 1993 the Southeast Asian Games was brought to the Lion City state, and the men's basketball team managed to repeat its feat with Goh playing a starring role this time around. "I would say my most memorable SEA Games would be the 2015 one in Singapore, because of how much I participated in terms of court time," said the 27 year-old. "I feel like I contributed more to the success (in 2015). Especially on home ground when you see your family members, your parents, those who have been supporting you throughout, your friends." Delvin Goh and his wife Chelsea Ann Sim pose with their 2015 SEA Games medals. PHOTO: JOHN YEONG, SPORTPLUS.SG He recalls, "It just made me very emotional after that win. I cried, I am not usually an emotional guy in any way, but in that moment you just can't hold it back." His eyes are now firmly fixed on next month's 31st SEA Games in Hanoi, Singapore's basketball captain says the team will give it's all to do better than the last edition in the Philippines where they disappointed fans and fell short of expectations. Delvin Goh shooting hoops at the outdoor basketball court of Singapore Sports Hub during a coaching session. PHOTO: JOHN YEONG, SPORTPLUS.SG "We want to go in and try to compete, to try for the championship medal. Or even the silver, or the bronze. We'll just try our best and see how it goes." On his life off-the-court with wife Chelsea Ann Sim, a former Singapore national Taekwondo exponent and SEA Games gold medalist, Goh said that being married to an athlete has helped a lot in terms of having someone who supports and understands what the athlete life is about. Delvin Goh's 2015 SEA Games bronze medal won with the men's basketball team. PHOTO: JOHN YEONG, SPORTPLUS.SG "An athlete knows an athlete's schedule, and knows how tiring it can get. We support each other through the tough times, and we both know the feeling of how each of us would feel in a way, so it's easier to compromise," he said. Sim, who retired from being a national athlete after the last edition of the SEA Games, was quick to agree. "We support each other through the wins and losses. There's a mutual understanding and we know each other's commitments as well. Many people see him on court as very fierce person, but when you get to know him he's actually a very loving husband," she said with a chuckle. Delvin Goh with a collector's item, his firs SEA Games team jacket when he made his debut at the 26th Indonesia SEA Games in 2011. PHOTO: JOHN YEONG, SPORTPLUS.SG Delvin Goh and the men's basketball team are training hard for the SEA Games, and will be participating in a 3x3 tournament in Bali, Indonesia next week as final preparations for the SEA Games ramp up. The 31st Southeast Asian Games will be taking place from 12 - 23 May 2022 in Hanoi, Vietnam. SportPlus.sg is pleased to join hands with TikTok, the world's fastest growing social media platform, to shine the spotlight on the journeys of 10 of Singapore's SEA Games athletes in this 8-part series, and assist athletes with TikTok content creation to amplify their online presence for the Games. Special thanks to Team Singapore, Singapore Athletics, Singapore Badminton Association, Basketball Association of Singapore, Football Association of Singapore, Singapore Silat Federation, Singapore Swimming, Volleyball Association of Singapore, Singapore Underwater Federation, ActiveSG Sport Centres and Chinese Swimming Club for supporting this series. #SportPlusSG #TikTokSingapore #SEAGames31 #GoTeamSG

The story of a Singapore triathlete's relentelss pursuit of conquering the IRONMAN triathlon, a dream born long ago "Chasing the Iron Dream" delves into Kharshan Kumar's relentless pursuit of conquering an IRONMAN triathlon. It's a narrative that goes beyond mere athleticism, revealing how this ambitious pursuit has reshaped his life and taught him invaluable lessons about strength, determination, and the unwavering support of those around him. The film is a testament to the transformative power of chasing dreams with a gritty, firsthand look at what unfolds when one dares to pursue the seemingly impossible. We hope this inspires many to tackle huge and unrealistic goals. Whatever background or conditions you have, if you work hard enough, you'll get to where you want to be. Everyone gets handed a different set of cards in life but winning is about how you play the game with what you have. The iron dream is accomplished, but the chase never ends. Below is the film's transcript, as spoken by Kharshan Kumar and documented through the lens of the team. I was always curious about what a human body could possibly do. I found myself drawn to its untapped potential. And what unfolded next was a series of challenges, achievements, self-discovery and all in the backdrop of IRONMAN training. I was always curious how I could push myself physically and mentally, and that was because of endurance camps that I had in Boys Brigade while I was in secondary school. Everytime I thought that I couldn't do something that they told me to do, I did it eventually. That just sparked the curiosity in me on what more I could possibly do. So I was fifteen at that point. It was during a time where I saw this video of these two women crawling pass the finish line at Ironman Kona and I told myself that I would do an IRONMAN I meant before I was twenty-five, but I didn't do anything about it until I was twenty-one. It actually started when I was in the Army. So I was in my twenties and I had a knee injury and a knee injury, restricted me from doing basic things like running. And that was extremely depressing for me. That was when I remembered that I had my IRONMAN goal and that was when I finally decided to take action towards it. So starting out IRONMAN training felt very foreign. I didn't know anyone around me doing it, let alone my age group. I didn't even know that there were triathlon communities in Singapore. I was clear on what I wanted to do from the start, but few people around me actually understood the magnitude of the goal. All I knew in my mind was that I wanted to explore my physical and mental limits as well as get the bragging rights of being called an IRONMAN. As a journey went along the reasons behind doing the IRONMAN constantly evolved. So these were the different stages throughout my IRONMAN journey. In 2021, it was filled with back to back injuries, so there was almost no consistent training. 2022 was when I focused more on the endurance part of things and I did my first ever Olympic distance triathlon, followed by my first ever full marathon. 2023 was when I realised that this is a year where I could become an IRONMAN and the next ten months was just a rollercoaster. Triathlon prep at the start of the year was actually very mentally draining. I was self-coached for most of it, and I had to come up with training plans based on what I learned online as well as from friends. This was while I was still studying and was also trying to create content to grow my personal brand. Things took a turn when I started my full IRONMAN training in June. Everyone I asked who has done an IRONMAN before said that the training was more intense than the race itself, and I didn't really understand this until I was in the training. The past four months was just filled with many hours of swimming, cycling and running. At times it felt very mindless and I just felt like I was doing it for the sake of doing it. But that was when I realised the idea of delayed gratification. The results of the efforts that I was putting it during training would only surface much later. So that was what the four months looked like all the way up until the race. That was the point where I could see the end to all the hard work and training that I was putting in. That was the day I became an IRONMAN. So after almost two years of triathlon training and four months of focused prep. Today is finally the day that we are going to do the IRONMAN triathlon. As I mentioned earlier, the reasons of doing the IRONMAN constantly evolved. I wanted the physical fitness, the mental fitness and the discipline of what it takes to become an IRONMAN. But more importantly, the reasons of why I wanted to do an IRONMAN were bigger than just myself. It was about the people around me. #IRONMANLangkawi #Documentary

Former Singapore Sports School Duo seeking to push personal boundaries at the 82nd Singapore Open Track and Field Championships Singapore hurdler Kerstin Ong gets ready to push off from the starting blocks. PHOTO: JOHN YEONG, SPORTPLUS.SG She made her Singapore Open debut in 2015, and hasn't missed a single edition ever since. For seasoned campaigner Kerstin Ong, the 82nd Singapore Open Track and Field Championships presents itself as an opportunity for her to keep pushing her personal limits. As excitement builds towards this weekend's track and field extravaganza at the Home of Athletics, the national hurdler recounts her favourite memory of the Singapore Open over the five years she has competed in the event. The 82nd Singapore Open will be Singapore hurdler Kerstin Ong 's sixth Singapore Open. PHOTO: FELIX GALISTAN, SPORTPLUS.SG "My most memorable Singapore Open would have to be the 2019 edition," Ong said. "I remember the crowd filling the stands - the support we had was amazing. We simply don't get that kind of crowd for most of our events so that has got to be the most special from all those years." The 2019 Singapore Open Track and Field Championships was made all the more special for Ong because it was the first time she medalled in a personal event, winning a bronze in her pet event - the women's 100m hurdles, to add to the bronze medal she won in 2018 for the women's 4 x 100m relay. The 25 year-old is looking forward to welcoming back international competitors onto the track come this weekend. Ong shared: "To have international competitors this year is special because we haven't been able to travel since 2019. So I really look forward to competing with them again." Her compatriot Tyeisha Rene Misson Khoo, also an alumni from Singapore Sports School, will be making her Singapore Open bow at this weekend's event for the Heptathlon. On making her debut at the 82nd Singapore Open Khoo, 19, said: "I am really excited to be making my debut at the Singapore Open this year." "I am super excited to meet new people and also try out these events." Tyeisha Rene Misson Khoo fully focused on the 82nd Singapore Open. PHOTO: JOHN YEONG, SPORTPLUS.SG Khoo will need to compete across seven events for the heptathlon discipline which comprise the javelin, shot put, high jump, long jump, 200m, 800m and 100m hurdles. To do it within just two days is a challenge she relishes very much, as she is also looking to push her limits. "I chose heptathlon because I feel it is a good challenge for me, since I did 400m hurldes before this," said Khoo. Tyeisha Khoo exploding out of the starting blocks. PHOTO: JOHN YEONG, SPORTPLUS.SG "I wanted to have a mixture of all the events, to have a taste of how it feels for each event as well. I did 400m hurdles before choosing heptathlon, as I felt it would be good exposure for my stamina and endurance. So heptathlon is definitely the next level and next challenge for me to push myself." While she claims she is far from being good at all seven events, Khoo's pet events are the 100m hurdles and the long jump. You can show your support for Kerstin Ong and Tyeisha Rene Misson Khoo this weekend at the 82nd Singapore Open. The 82nd Singapore Open Track and Field Championships will take place from 16-17 April 2022 at the Home of Athletics, Stadium Boulevard, Singapore 397804. The competition will be streamed live on Singapore Athletics' Facebook page, while specators are also allowed inside the venue to support and cheer on the athletes. #SportPlusSG #Athletics #TrackAndField #Hurdles #Heptathlon

How has the support for Singapore football changed over the past two decades? Follow our exclusive interview with national footballers from the men's and women's teams The clock ticked down in the final minute of the Lionesses' match against Laos in the 2022 Southeast Asian (SEA) Games, and Izzati Rosni found herself in possession of the ball. "I was like: What should I do with the ball? And I didn't think of anything else but just to take a shot," said the 22- year-old, recounting the moment. "I didn't know that would be my final kick of the match and then when I saw the ball go in, I was just shocked." Izzati made history with that single goal, helping the Lionesses claim their first SEA Games win since 1985. Alongside Izzati in the interview with SportPlus.sg was her teammate, Ernie Sulastri, who added, "It's not only our first SEA games, it is also our first international win as a team). Which is why everyone was just so happy and just jumped on [Izzati]." The female duo were joined in the interview by Hassan Sunny and Glenn Kweh of the men's national team, as they discussed their journeys towards achieving the success they have had in their careers. While representing Singapore in international competitions has undoubtedly been a privilege, it has also meant being away from home often for multiple weeks at a time. In response to a question of the sacrifices he must make as an athlete, Hassan immediately replied, "Being away from the family—that's the number one sacrifice." Yet, despite their extended periods away from home, the players cited their families as the biggest sources of support in their careers. Recalling his developmental years, Glenn said, "I always say I owe all my success to my dad. I wouldn't be where I am today if it wasn't for him." To Glenn, it was how his father would always be there on school days that ended late to fetch him so he would be on time for trainings. "I feel that's played a very important role in making me the player I am today," he added. For Ernie, her parents have been ardent supporters of her career every step of the way since she first picked up the sport aged five. "They watch all my matches, even when I'm overseas they still watch live. They will text me: good luck for your matches." said Ernie. As the players have progressed in their careers, so too has the football scene in Singapore. "I think overall we've seen a major improvement in terms of media coverage of all levels of football in Singapore," noted Hassan. Ernie echoed similar sentiments with regards to the Women’s Premier League, noting that all the matches are broadcasted now compared to the past. She attributed the improvements to Ms Julie Teo, general manager of grassroots & women's football and volunteer management, and Mr James Walton from Deloitte Singapore, sponsors of the league. "Now we experience more how a professional player plays in a league," said Ernie. Youth development on the men’s side has also been improved with the establishment of the National Football Academy in 2000. Glenn benefitted from being a part of the NFA, particularly from the opportunities it gave him to play on an international stage from a young age. "It gives you more exposure and allows you to play at a higher level, because you're playing against stronger teams such as Australia, Indonesia and many more," said Glenn. Looking forward, Ernie voiced her hopes for female footballers to have increased chances to gain international exposure. She also called for greater inclusivity in sports as a whole. "Maybe we can focus on people with all kinds of disabilities—to step up and play sports, like all different kinds of sports, not just football. Hassan, greatly encouraged by increasing attention on local football due to broadcasting efforts, hopes the upward trajectory will continue. Especially in the light of relaxed safe management measures, Hassan said," And of course, now what I wish is to have more people in the stadiums, to fill up to capacity." #SportPlusSG #Football #SgFootball

Cheryl Tay will be competing in the 2022 Berlin Marathon, join her as she champions sustainability and raises funds for National Cancer Centre PHOTO: @CHERYLTAYSG The other day, I was digging up footage of my Ironman triathlon races from pre-pandemic days and it gave me so much feels. I remember the overwhelming triumph when crossing the finish line, the amazement at how wonderful our bodies can be for taking us through such endurance races, and also, the pain from pushing our body to the limits – and beyond. I definitely remember the joys more than the suffering, but hey, if everything was easy, then everyone would be doing it right? Call me a sucker for punishment, but I find myself looking for the next race even though I question myself when I'm out there racing in the blistering heat. My last race was in February 2020 – the Ironman 70.3 Bangsaen – and honestly, I haven't been in a hurry to get back out there. There have been races held locally and travel has opened up for overseas races, yet somehow I find myself waiting for the "right race" - if I might call it that. Well, 2022 is the year I decided I'm gonna do better. Literally, physically, emotionally. Starting with myself, I will be training for the BMW Berlin Marathon in September. If you are not aware, this is a World Marathon Major (WMM) and slots are via ballot. That’s how exciting it is! The Berlin Marathon has been held annually since 1974 (except for 2020 due to the COVID-19 pandemic) on the streets of Berlin, where you get to run through the beautiful city steeped rich in history. The race starts and ends near the Brandenburg Gate, and the course is pretty much flat. PHOTO: @CHERYLTAYSG Most major run race It will be my most major run race ever and my first WMM! Prior to this, I've only ever done one marathon (standalone and not within a full Ironman) in 2019, so I will be venturing into new territory. For the past two years, I’ve just been maintaining my fitness and continuing to be active, so that I don’t have too big a gap to close when I decide to race again. I’ve just started structured training again and boy, I am struggling to manage the fatigue levels. I’m sure this is a challenge that many of you lifestyle athletes face – having to balance fatigue from training along with work, family and your social life (if you still have any of that left). It’s no easy feat, but we do it all the same and question ourselves from time to time. The all-familiar aches, sores and niggles are back – though I didn’t ask for them – and I need more sleep than ever. But this will be a journey to remember, as I aim to do better in every way, including taking care of my health more than ever. The pandemic has certainly showed the importance of health and also how we should embrace uncertainty. I will need all the help and support I can get! PHOTO: @CHERYLTAYSG Focus on sustainability Besides bettering myself on the sporting side, I will also be doing better for the environment and those in need. With the support of BMW Group Asia, I will be raising funds for their long-time beneficiary - the National Cancer Centre Singapore. We will also be embarking on beach clean-ups and other conservational and educational activities. You will be able to join me on these too – so follow me on my Instagram to stay updated with the dates of the activities. Both environmental and social sustainability are important areas for BMW Group Asia and I'm thrilled for this opportunity to do my part for sustainability. After all, we do have a responsibility towards this planet that we are living in. Do better for yourself, for the people you love, for the environment, for people in need and for what you believe in. So make this year your year too and join me to do better! #SportPlusSG #BerlinMarathon2022 #RoadToBerlin #CherylTay #BMWAsia

Running content creators Melissa Foo, Chermaine Zhou and Sharon Choo share with SportPlus.sg the importance of recovery in their training cycles and their experiences with the 100PLUS PRO High Protein at the recent Great Eastern Women's Run In this exclusive series, SportPlus.sg goes behind the scenes to chat with 100PLUS athletes and ambassadors across various sports and fitness genres to discuss why recovery is important and their experience with the new 100PLUS PRO High Protein. What is the importance of recovery work for athletes? Melissa: It's very important to recovery properly after a run, if not there can be long term injuries - you can get your knee pains, shin pains etc so I take my recovery quite seriously and I make sure that I don't have too many hard workouts consecutively. Sharon: It is important to recover well, I think that really helps with your training progress and onto your next run. Especially when you are in training season. Chermaine: Recovery is really important because when you are running you are burning a lot of fuel and there is damage to your muscles so a good recovery regime is essential. How was your experience with the 100PLUS PRO High Protein? Melissa: 100PLUS PRO High Protein is full of protein and BCAA which I like a lot because it not only taste refreshing but it also helps me with my recovery as well with the added protein. Sharon: I do like the taste. Compared to other protein drinks, it is not powdery, so the after taste was quite a clear taste but also at the same time I felt full after the drink so that's something that's a plus point. Chermaine: I've personally always prefered non carbonated drinks so I usually I drink the 100PLUS Active, so when I drank the 100PLUS PRO High Protein I was surprised it was non-carbonated as well, and I really like the sweet, creamy lemonade taste to it. Can you describe the drink for people who have not tried the 100PLUS PRO High Protein before? Sharon: It's a sugary drink but not overly sweet. Easy to consume and I did not have any stomach upsets after drinking it. Melissa: It tastes a bit like yoghurt or probiotic drinks, and I find that it's very refreshing especially after a very long run. 100PLUS PRO High Protein is known for fueling performance, how do you think this drink will complement your trainings moving forward? Chermaine: I think it's great as a pre drink, as well as during the race itself it helps to provide the hydration. And post run I think it's great for recovery. How does 100PLUS PRO High Protein compare to protein drinks? Melissa: I personally prefer the 100PLUS PRO High Protein as other protein drinks can be quite hasslesome to prepare and they can also taste quite thick, while 100PLUS PRO doesn't contain any lactose so I thought it's really nice and scores extra points in this area. #RecoveryDrinks #100PLUS #100PLUSSG #100PLUSPRO #FuelLikeAPro

Covid-19 is the hardest test yet for elite athletes, but Singapore's sprint queen says nothing will change her approach towards competitions PHOTO: SPORTPLUS.SG Covid-19 has severely affected the preparations of elite athletes from around the world as they prepare for Major Games this year. We caught up recently with Singapore's sprint queen Veronica Shanti Pereira to ask her how her preparations for the 2021 SEA Games are going. The past year has been a nightmare for everyone. For athletes you do not know when exactly competitions are resuming, what event you are training for - what is one glimmer of hope for you? Shanti: I went an entire year without competition, and as cliche as it sounds, the one thing I really held onto is that - it's going to be as okay. It's going to be okay, things will eventually go back to normal, and even if they don't, you will somehow find a way to make it work. An athlete's life is basically summed up this way. As you basically roll with the punches every year. You don't know what surprises may come. This (Covid-19) was an even harder test to show that this is part of our journey. But it's going to be fine, I'm still going to do what I do because I love what I do. I'm going to work just as hard to reach the same goals, and whatever may come will come. PHOTO: SPORTPLUS.SG You've won many medals over the years - taken part in competitions locally and internationally, but it's not just about the success that people see. What are the things that motivate you on this road to success? Shanti: It's all about the little things I do during training, working on my technique etc. If i run 0.2 seconds faster in a speed endurance run for example, they all still contribute towards the end goal. If I'm doing a block session, and my coach is video taping me, and my technique is super good that day, then I will be like 'okay, I'm good, I'm improving towards the bigger goal. These small goals motivate me even more and prove to me that I'm on the right track.' PHOTO: SPORTPLUS.SG What are some of the challenges you've had as an athlete over the years, and how have you persevered through them? Shanti: Two major challenges: being a student athlete, I think that's really hard - probably even harder when transitioning into working and training at the same time. You're pretty much tired all the time, and you need to find the energy to come here and give your 100 percent in every training session. Second is definitely injury. On top of everything else you have to face in school and in training to come face to face with an injury which you have completely no control over. It's very hard to bear, and it takes a very long time to come to terms with it, and to eventually come back and train harder and come back stronger. It's one of the risks of being an athlete I suppose? Shanti: Yes, a lot of emphasis is placed on recovery, and you learn to know your body. You know what you can do on a particular day. And if on some days you are just not feeling it, you know not to push yourself further. #SportPlusSG #Athletics #TrackAndField #TeamSingapore

Making her fifth SEA Games appearance, Singapore's sprint queen opts to focus on the things within her control Singapore sprinter Shanti Pereira will be making her fifth SEA Games appearance in Vietnam, having first debuted at the Myanmar SEA Games in 2013. PHOTO: JOHN YEONG, SPORTPLUS.SG On 18 December 2013, a starry-eyed 17 year-old Singaporean stepped onto the track of the Wunna Theikdi Stadium in Naypyidaw, Myanmar for the 200m heats of the 27th Southeast Asian Games. She proceeded to clock a time of 24.12 sec in the heats to eclipse the previous national mark of 24.36 sec that was held by Dipna Lim-Prasad. It was a result which surprised even her, and while Shanti Pereira did not podium in the finals at the 2013 SEA Games, coming in fourth eventually; it served as a huge confidence booster for the youngster and set the stage for her success at the 2015 Singapore SEA Games . Watch our full video interview with Shanti Pereira on Studio Plus here. When asked how she deals with the pressure of delivering a medal for Singapore on the track, Shanti says she prefers to focus on the things that are within her control. She recalls: "I go into every major games with no expectations, telling myself I am just going to do my very best. In 2013 because it was my first time, I was clueless of what would happen so there wasn't pressure." "Same for 2015, as I had no idea what was going to be the outcome (winning the 200m sprint), so there wasn't pressure." Shanti Pereira stretches before a training session. PHOTO: JOHN YEONG, SPORTPLUS.SG Things changed for her drastically ever since she won the gold medal for Singapore in the 200m event at the 2015 SEA Games, with expectations changing overnight. "Of course there was pressure going into 2017 and 2019, and the same for this time too. There is a lot of pressure but I am just trying to focus on the things that I can control," she shared. She added, "I have been to many major games all these years, so I guess you can say I am already mentally prepared for this." Shanti Pereira is the current national record holder for the women's 200m sprint. PHOTO: JOHN YEONG, SPORTPLUS.SG While she could not defend her gold medal at the 2017 SEA Games in Kuala Lumpur, Shanti still managed to podium by clinching the bronze medal, and repeated her feat at the 2019 SEA Games in Clark, Philippines, adding a 100m bronze medal as well to boot. She also made her Olympic bow last year in Tokyo, something she claims was a life-long dream come true. "I missed out on the 2016 one, so I didn't really believe it that I was going to Tokyo. I couldn't believe it until I was on the plane that's when I told my coach 'Oh wow I'm going to the Olympics.'" Singapore track star Shanti Pereira says she prefers to focus on the things within her control instead of the pressure that comes with every major games. PHOTO: JOHN YEONG, SPORTPLUS.SG Shanti will be the sole representative for the women's sprint team at the 31st SEA Games in Hanoi, Vietnam this month. The 31st Southeast Asian Games will be taking place from 12 - 23 May 2022 in Hanoi, Vietnam. Shanti Pereira setting up mini hurdles for her drills at training. PHOTO: JOHN YEONG, SPORTPLUS.SG SportPlus.sg is pleased to join hands with TikTok, the world's fastest growing social media platform, to shine the spotlight on the journeys of 10 of Singapore's SEA Games athletes in this 8-part series, and assist athletes with TikTok content creation to amplify their online presence for the Games. Sp ecial thanks to Team Singapore, Singapore Athletics, Singapore Badminton Association, Basketball Association of Singapore, Football Association of Singapore, Singapore Silat Federation, Singapore Swimming, Volleyball Association of Singapore, Singapore Underwater Federation, ActiveSG Sport Centres and Chinese Swimming Club for supporting this series. #SportPlusSG #TikTokSingapore #SEAGames31 #GoTeamSG

Singapore's track athletes added four more medals to a burgeoning trophy cabinet on day six of the 31st SEA Games as Shanti Pereira, Marc Brian Louis, Goh Chui Ling and Men's 4x400m celebrate podium finishes Marc Brian Louis (left) and Shanti Pereira celebrate podium finishes for the men's and women's 100m at the 31st SEA Games in Hanoi, Vietnam. PHOTO: CHERYL TAY, SPORTPLUS.SG Hanoi, Vietnam, 17 May 2022 - Singapore's Sprint Queen Shanti Pereira has won yet another medal for Singapore on the final day of track and field events at the 31st SEA Games in Vietnam, as Singapore won four more medals from track and field for an impressive away Games medal haul for Singapore Athletics. Watch the highlights of Singapore athletes from final day of track and field events at the 31st SEA Games Hanoi, Vietnam here on Studio Plus This time the 25 year-old bagged a silver in the Women's 100m finals to add to her 200m gold, turning in her best performance at the SEA Games in the Women's 100m and making it her best medal haul at a SEA Games. She clocked a time of 11.62 seconds just 0.04 seconds shy of her personal best. Sprinting across the finish line in a nail-biting finish, Shanti came in just a split second after Kayla Richardson of the Philippines' 11.60 seconds, and ahead of Thailand's Supanich Poolkerd (bronze) who completed the race with a time of 11.66 seconds. A gleeful Shanti Pereira poses for the cameras after the medal presentation ceremony. PHOTO: CHERYL TAY, SPORTPLUS.SG Her performance at this year's 100m sprint event is one better than her outings at the Philippines 2019 SEA Games, Kuala Lumpur 2017 SEA Games, and Singapore 2015 SEA Games - having taken bronze in all three editions. Men's 100m Finals Her compatriot Marc Brian Louis was also in the thick of 100m sprint action, clocking a time of 10.56 seconds in the men's 100m finals to claim his second medal at this year's Games. Marc Brian Louis in good form as he approaches the finish line in the Men's 100m Finals. PHOTO: CHERYL TAY, SPORTPLUS.SG Louis came into the event buoyed by the men's recent 4x100m sprint relay bronze, a first sprint relay medal won by Singapore at the Southeast Asian Games since 2015. You can read more about it here. It was also the prodigious young talent's SEA Games debut, and an impressive achievement from a team averaging just 20.5 years-old, with the team of four also comprising Joshua Chua, Mark Lee and Ian Koe. Singapore's Goh Chui Ling and Angela Hu all smiles right after the Women's 10,000m Finals. PHOTO: CHERYL TAY, SPORTPLUS.SG Women's 10,000m Finals In the Women's 10,000m Finals, middle distance runner Goh Chui Ling also claimed her second medal at these Games to complete a double bronze. She clocked a time of 39 minutes 22.26 seconds to come in behind Vietnam’s gold medalist Pham Thi Hong Le (35:56.38) and Myanmar’s silver medalist Khin Mar Se (38:22.01). Goh Chui Ling making her way around the 400m track of the My Dinh National Stadium in the women's 10,000m finals. PHOTO: CHERYL TAY, SPORTPLUS.SG An appeal was lodged against Vietnam’s Lo Thi Thanh for the use of unapproved footwear. Lo had initially finished second with a time of 36:32.84, but was eventually disqualified which saw Khin upgraded from fourth to second spot after it was discovered that she had run an extra lap. Singapore's Angela Hu in action on the track, chasing towards the finish line. PHOTO: CHERYL TAY, SPORTPLUS.SG Also competing in the 10,000m finals was another Singaporean runner and Goh Chui Ling's teammate Angela Hu. Hu crossed the finish line with a time of 40:34:16. Men's 4x400m Relay In the Men’s 4x400m relay, Calvin Quek, Thiruben Thana Rajan, Reuben Lee and Tan Zong Yang also claimed bronze after finishing in 3:11.09, behind team Thailand (3:07.58) and team Vietnam (3:08.52). The men's 4x400m relay team all smiles after achieving yet another significant milestone for Singapore in the final day of track and field events at the 31st Vietnam SEA Games. PHOTO: CHERYL TAY, SPORTPLUS.SG For more photos of track and field events at the 31st SEA Games, visit our photo gallery here. #SportPlusSG #SEAGames31 #TeamSingapore #Athletics

Shanti's gold adds another medal to Singapore Athletic's medal tally at the Hanoi Games, following Goh Chui Ling's bronze medal in the Women's 1,500m Shanti Pereira clocked a timing of 23.52 sec to clinch the women's 200m gold, her fourth consecutive 200m SEA Games medal since her 2015 SEA Games gold on home ground. PHOTO: SPORTPLUS.SG Hanoi, Vietnam, 14 May 2022 - Singapore sprint queen Shanti Pereira has won the women's 200m sprint final at the 31st SEA Games today, coming in ahead of Philippines pair Kayla Ashley Richardson and Kayla Anise Richardson. Her time of 23.52s is also a new national record. The result meant a second SEA Games gold medal for Shanti, who first merged victorious at the 28th SEA Games hosted by Singapore in 2015. Watch Shanti Pereira's reaction to winning the women's 200m and our athletics highlights from 14 May here on Studio Plus. Today's result also meant she has lowered the national mark yet again with her timing of 23.52s. During her interview with the media post race, Shanti was overwhelmed by emotions as tears flowed uncontrollably down her cheeks. Shanti Pereira holding the Singapore flag aloft after bringing home the gold in the 200m once again. PHOTO: SPORTPLUS.SG "I knew who I was running up against," she said. "I think it's all about strategy during the race itself. I just ran out fast and saw where I was and just gauged on how I should approach it at that moment in time." When asked if she had expected she would be able to replicate her 2015 feat, she shook her head still visibly shocked by the result. Goh Chui Ling (centre) poses with teammates after her medal ceremony. She took bronze in the women's 1,500m. PHOTO: SPORTPLUS.SG Goh Chui Ling Takes Bronze Earlier in the day, Goh Chui Ling claimed the bronze medal in the women's 1,500m race with a timing of 4mins 33.41sec, finishing behind Nguyen Thi Oanh (4:14.98) and Khuat Phuong Anh (4:25.90) of Vietnam. This was Goh's first ever podium finish in five showings at the SEA Games, and kickstarted Singapore Athletics' medal tally at the Hanoi Games. Goh Chui Ling stands on the podium after receiving her bronze medal at the 31st SEA Games. PHOTO: SPORTPLUS.SG In addition to the series of celebrations for Singapore Athletics, Reuben Rainer Lee finished fifth in the men’s 200m event. He clocked an impressive timing of 21.07sec, breaking Haron Mundir’s long standing national record of 21.14sec. Jeevanesh (right) makes his second SEA Games appearance since 2015, while Ethan Yan makes his SEA Games bow in Hanoi. PHOTO: SPORTPLUS.SG Meanwhile, Singapore's fastest 2.4km runner Jeevanesh came in seventh for the men's 1,500m finals, clocking 4:00.19, a personal best time at his second Southeast Asian Games; and SEA Games debutant Ethan Yan also clocked a personal best time in his Games, finishing 8th with a time of 4:04.43. #SportPlusSG #SEAGames31 #TeamSingapore #Athletics