Tuesday, December 30, 2008

Indoor Rowing

One of the training element is Indoor Rowing by using Ergometer. But there are always big question mark on what program should i follow or how do i start. My advise is you may refer online thru this link

Just select a few details honestly & in second you will get the training program on ergo that you can follow. Print the program & enjoy.

Training Template

Do you have training program for your club? How do you define the training phase? Which competition that your team will take part? International or local? What is the target?

These are questions you as a team manager or president of the rowing club should ask. Proper plan & good training program will display a clear direction of your team. Do not under estimate any members of your team. Believe it or not, during my time with UTMKL my coxwains 4+ won the final regatta with tough competition from UM. Coxwains = short guys (153cm height & 50kg weight) with strong heart + strong determination. I still have the picture if you need the prove. These guys are soo good with the skill & have the right motivation to compete (beside yelling on people of course).

Ok.. back to main topic. Following training template you can prepare for your team next year of following year:

Year Training Program
The plan is based on three training sessions per week with the major competition being in phase 5. The duration of each phase could be as follows:
  • Phase 1 - 16 weeks

  • Phase 2 - 8 weeks

  • Phase 3 - 8 weeks

  • Phase 4 - 8 weeks

  • Phase 5 - 8 weeks

  • Phase 6 - 4 weeks

The objective of each phase is as follows:
  • Phase 1 - General development of strength, mobility, endurance and basic technique

  • Phase 2 - Development of specific fitness and advanced technical skills

  • Phase 3 - Competition experience - achievement of qualification times for main competition

  • Phase 4 - Adjustment of technical model, preparation for the main competition

  • Phase 5 - Competition experience and achievement of outdoor objectives

  • Phase 6 - Active recovery - planning preparation for next season

Then, try to merge the above to PERDAMA calendar of EVENTS:
  • May 2009 : MASUM

  • August 2009: URI (Uniten Rowing Invitational)

  • November 2009: VBR (Varsity Boat Race)

CONFUSE? ok try merge into this training template:
Divide your phase into 4:
  1. Conditioning

  2. Strength & Endurance

  3. Pre-Competition

  4. Competition

|Jan-09| --------> |May-09| --------> |Aug-09| --------> |Nov-09| ------> |Dec-09|

Details of each phase, you may include these element:
  1. On water training

  2. Indoor Rowing

  3. Weight Training

  4. Core & Flexibility

  5. Support Element

    • Nutrition & supplement

    • Injuries & Rehabilitation

    • Mental Training

Next, create a training calendar. Fill in the details of training unit in each phase later. I will explain further what is the appropriate training element you can use.

Friday, December 5, 2008

Training Camp: Learn to ROW with USM

Next week we will be having a biggest training camp ever with 200 participations. Details as following:

Date: 11-Nov to 13-Nov-2008
Venue: The boathouse, Batu dam, Ulu Yam, Gombak, Selangor
Participant: Universiti Sains Malaysia, Pulau Pinang

Any update will be posted soon.

Monday, November 24, 2008

Relaxation Techniques

This page contains a program to help you relax. Each session should begin with "Getting Loose" and then followed with "Breathing Easy". It is best to use the relaxation program prior to commencing the warm up and then to use the warm up to achieve optimal level of arousal.

Getting Loose
Begin each session as follows

  1. Loosen your clothing and remove your shoes

  2. Lie down with a pillow under your head (on a bed or on the floor)

  3. Lie flat on your back, feet about 12 to 18 inches apart and your arms at your sides

  4. Go as limp as you can from head to foot

  5. Let your shoulder blades go slightly flat

  6. Waggle your feet

  7. Settle in with your legs

  8. Shake your arms gently, rolling the backs of your hands against the floor

  9. Roll your head back and forth

Now begin the "Getting Loose" exercise for each part of your body, as follows
  • Flex the muscles of your left leg by raising it 6 to 10 inches above the floor Point your toes slightly back toward your head. Hold this position of tension for as long as you can, about 10 seconds or so, until you begin to feel the muscles start to tremble. Then, say to yourself 'Leg, let go'. At this point, stop flexing it and let the leg drop. Let the leg rest for another 10 seconds or so, saying to yourself 'I feel the tension flowing out of my leg...my leg feels relaxed, warm, heavy... completely relaxed'

  • Repeat the flex-let go-rest procedure for that leg.

  • Run through the entire procedure again for your right leg.

  • Buttocks and thighs
  • Tighten your buttock and thigh muscles, as tightly as you can. Hold them as long as you can - longer than 10 seconds - until you have to let go. Then release them, saying 'Let go', to yourself. Pause for 10 seconds or so and focus your attention on the relaxed feeling in those muscles, on the tension flowing out.

  • Repeat the exercise.

  • Stomach
  • Do the same procedure twice for your abdominal muscles

  • Back and Neck
  • Arch your spine, tightening all along it from your tailbone to your neck, and finish by telling it 'Let go'.

  • Repeat the exercise

  • Arms and Shoulders
  • Imagine there is a bar suspended above you that you want to use to pull yourself up. Raise your hands, palms upward, above your chest. Grab the imaginary bar and clench your fists around it as hard as you can. Flex the muscles in your arms and shoulders. Hunch your shoulders up as tightly as you can. Hold as long as possible and then say 'Let go. ' Rest for 10 seconds or so, soaking up the warm, relaxed feelings, letting the tension flow out.

  • Repeat the exercise

  • Jaw
  • I tighten your jaw muscles, clamping down on you back teeth. Say 'Let go' and relax.

  • Repeat the exercise.

  • Face
  • Tighten your facial muscles into a strong grimace. Say 'Let go'. Rest and focus on the relaxing feeling.

  • Repeat the exercise.

  • Eyes
  • Focus on a point on the ceiling. Without moving your head slowly roll your eyes to the right as far as they will go, then to the centre, then to the left, then back to the centre.

  • Rub the palms of your hands together until you feel heat. Close your eyes and cover them with your hands. Let the heat warm them. Rest, and tell your eyes 'Let go' and feel the tension flow out as you feel the warmth.

  • Entire body
  • Clench your feet and fists. Pull your shoulders up. Tighten your jaw and face. Now simultaneously flex your entire body, arching yourself as much as you can from your heels to the back of your head. Hold it for as long as you can until you feel your body tremble. Then say 'Let go' - and just let yourself go... all the way, as much as you can.

  • Lie there and feel the tension drain away.

  • Get totally relaxed
  • Close your eyes. Let your attention wander slowly over each part of your body, from legs to face, as you did in the exercise. If any area seems to have some residual tension, tense it. Let you. Feel the tension draining out of you, but do not worry if there is still a little left. Keeping your eyes closed, stay in this relaxed state for the rest of the 10 minute session. Think of a very pleasant, peaceful place. Think of floating in a small boat on a peaceful lake with a soft breeze gently rocking you back and forth, back and forth. Alternatively think of floating in space, lighter than air, weightless. Observe the pleasant, calm feelings. Tell yourself 'I am relaxed now... My legs feel relaxed... My buttocks, thighs, and abdomen feel relaxed... My back arms, shoulders, jaws, face and eyes feel relaxed... The tension has been let go. '

  • Focus your relaxed feelings
    Now begin to focus this relaxation on your event. Tell yourself 'When I am running and I begin to feel tension gripping some muscles, I will be able to tell those muscles "Let go", saying "Let go" will recall the relaxed feelings I feel now and will release the tension from those muscles.'
    Breathing Easy
    Having completed the "Getting Loose" exercises remain lying on your back. Carry out the "Breathing Easy" exercise for 10 minutes, as follows
  • Inhale slowly and deeply, filling your chest with air, counting four seconds to yourself 'One and two and three and four'. The count is to give you a nice and easy, even pace. Try to breathe as fully as you can without discomfort. Imagine your chest slowly filling with air, from your diaphragm to your collar.

  • Hold breath
  • When you have inhaled fully, hold your breath for another four seconds, again counting to yourself 'One and two and three and four'. This should be just a comfortable pause. Do not do it until you are blue in the face.

  • Exhale
  • Exhale - but do not blow. Just let the air out through your mouth slowly saying to yourself 'Easy...easy... easy... easy.' Let out as much air as you can, down to the lower part of the lungs. Feel yourself relaxing as you do. Feel your shoulders, chest and diaphragm letting go. As you exhale, think of the tension flowing out of you.

  • Do not worry if the sequence is not exact or the cadence perfect. It may seem a bit difficult to stay with at first, but just keep going. The important thing is to establish the slow relaxed breathing rate. After the ten cycles, your breathing rate will be automatically slower and you can dispense with the "one and two and three and four" cadence.

  • Now do as follows
  • Inhale - Breathe in fully.

  • Exhale - Let the air out slowly (do not blow), saying mentally 'Easy... easy... easy... easy ' with each exhalation.

  • Repeat this cycle ten times.

  • You will soon begin to feel a calm, thoroughly pleasurable feeling - some say a warmth radiating from your chest throughout your body

    Now let yourself breathe normally and tell yourself relaxing phrases 'I feel very relaxed... All the tension is going out of me as I exhale and good feelings are coming into me as I inhale... When I am playing my sport, I will be able to take a few deep breaths and by saying, "Easy " will be able to tell myself to relax whenever I feel overly tense... When I am playing, I will recall the good feelings I am experiencing now and they will automatically return to me. Imagine all this happening as you say it to yourself.

    Now do as follows
  • Inhale - Breathe in slowly

  • Hold breath - Hold it very briefly

  • Exhale - Let the air out slowly while mentally saying to yourself 'Easy... easy... easy... easy.'

  • Repeat this cycle ten times.

  • Now let your breathing go naturally, and pay attention to the pleasant feelings in your body. Repeat the same encouraging phrases to yourself that you did earlier. Listen to the sound of your own breath coming in and out. You will notice that the breathing is slow and deep without you having to make it that way. The exhaling will last longer - as long as an eight-count, perhaps.
    Continue to do the breathing exercises for the rest of the session, each time alternating the ten cycles of inhale-hold-exhale with the mental encouragement. After the last cycle of ten, just let yourself enjoy the feeling for a minute.

    Tell yourself for the rest of the day I will recall these sensations every time I tell myself 'Easy'

  • "Sports Coach - provides advice for coaches, athletes, sports science tutors and students studying sports related qualifications on topics relating to exercise physiology, successful coaching and athletic development."
  • Sunday, November 23, 2008

    Pain in the buttocks region

    Have you ever feeling pain in the buttocks or uncomfortable. Especially after rowing 2 laps (8km) and you have another 8km to complete the morning session of total 16km that day! Well, the article below will explain further what has cause it & how to prevent. A simple step as strecthing helps to prevent injuries & increase the strength of the affected muscles.

    After you complete 8km laps, row back to pontoon & aplly below strechings on a flat surfaces. Once completed, jump back to the boat & continue your training program. You will suprise to find out that 3 minutes will benefits a lot. Not only you relief the pain but it will expand the fascia tissue & gives more room for the muscles to grow. Try it to experience the benefits of streching.

    Piriformis Syndrome and Effective Piriformis Stretches

    Detailed Treatment Strategies for the Prevention and Treatment of Piriformis Syndrome
    Piriformis syndrome is a condition in which the piriformis muscle becomes tight or spasms, and irritates the sciatic nerve. This causes pain in the buttocks region and may even result in referred pain in the lower back and thigh. Patients often complain of pain deep within the hip and buttocks, and for this reason, piriformis syndrome has also been referred to as "Deep Buttock" syndrome.

    What is the Piriformis?
    The piriformis is a small muscle located deep within the hip and buttocks region. It connects the sacrum (lower region of the spine) to the top of the femur (thigh bone) and aids in external rotation (turning out) of the hip joint.

    As you can see from the diagram to the right, there are many muscles and tendons that make up the hip and buttocks region. The diagram shows the posterior (rear) view of the buttock. The piriformis is the horizontal muscle in the center of the picture running over the top of the sciatic nerve.

    What Causes Piriformis Syndrome?
    Piriformis syndrome is predominantly caused by a shortening or tightening of the piriformis muscle, and while many things can be attributed to this, they can all be categorized into two main groups: Overload (or training errors); and Biomechanical Inefficiencies.

    Overload (or training errors): Piriformis syndrome is commonly associated with sports that require a lot of running, change of direction or weight bearing activity. However, piriformis syndrome is not only found in athletes. In fact, a large proportion of reported cases occur in people who lead a sedentary lifestyle. Other overload causes include:

    1. Exercising on hard surfaces, like concrete;

    2. Exercising on uneven ground;

    3. Beginning an exercise program after a long lay-off period;

    4. Increasing exercise intensity or duration too quickly;

    5. Exercising in worn out or ill fitting shoes; and

    6. Sitting for long periods of time.

    Biomechanical Inefficiencies: The major biomechanical inefficiencies contributing to piriformis syndrome are faulty foot and body mechanics, gait disturbances and poor posture or sitting habits. Other causes can include spinal problems like herniated discs and spinal stenosis. Other biomechanical causes include:

    Poor running or walking mechanics;
    Tight, stiff muscles in the lower back, hips and buttocks;
    Running or walking with your toes pointed out.
    Pain (or a dull ache) is the most common and obvious symptom associated with piriformis syndrome. This is most often experienced deep within the hip and buttocks region, but can also be experienced anywhere from the lower back to the lower leg.

    Weakness, stiffness and a general restriction of movement are also quite common in sufferers of piriformis syndrome. Even tingling and numbness in the legs can be experienced.

    Piriformis syndrome is a soft tissue injury of the piriformis muscle and therefore should be treated like any other soft tissue injury. Immediately following an injury, or at the onset of pain, the R.I.C.E.R. regime should be employed. This involves Rest, Ice, Compression, Elevation, and Referral to an appropriate professional for an accurate diagnosis.

    It is critical that the R.I.C.E.R. regime be implemented for at least the first 48 to 72 hours. Doing this will give you the best possible chance of a complete and full recovery.

    The next phase of treatment (after the first 48 to 72 hours) involves a number of physiotherapy techniques. The application of heat and massage is one of the most effective treatments for removing scar tissue and speeding up the healing process of the muscles and tendons.

    Once most of the pain has been reduced, it is time to move onto the rehabilitation phase of your treatment. The main aim of this phase is to regain the strength, power, endurance and flexibility of the muscles and tendons that have been injured. Click on the following link for a complete and comprehensive article on the treatment of soft tissue injuries.

    Prevention is the key when it comes to piriformis syndrome. The more you can do to prevent it, the better off you'll be. There are a number of preventative techniques that will help to prevent piriformis syndrome, including modifying equipment or sitting positions, taking extended rests and even learning new routines for repetitive activities. However, there are four preventative measures that I feel are far more important and effective.

    Firstly, a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come. Without a proper warm up the muscles and tendons will be tight and stiff. There will be limited blood flow to the hip area, which will result in a lack of oxygen and nutrients for the muscles. This is a sure-fire recipe for a muscle or tendon injury.

    Before any activity be sure to thoroughly warm up all the muscles and tendons that will be used during your sport or activity. Click here for a detailed explanation of how, why and when to perform your warm up.

    Secondly, rest and recovery are extremely important; especially for athletes or individuals whose lifestyle involves strenuous physical activity. Be sure to let your muscles rest and recover after heavy physical activity.

    Thirdly, strengthening and conditioning the muscles of the hips, buttocks and lower back will also help to prevent piriformis syndrome.

    And fourthly, (and most importantly) flexible muscles and tendons are extremely important in the prevention of most strain or sprain injuries. When muscles and tendons are flexible and supple, they are able to move and perform without being over stretched. If however, your muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement. When this happens, strains, sprains, and pulled muscles occur.

    To keep your muscles and tendons flexible and supple, it is important to undertake a structured stretching routine. I've included two effective piriformis stretches below.

    1. Sit with one leg straight out in front. Hold onto the ankle of your other leg and pull it directly towards your chest. click here to see picture

    2. Lie face down and bend one leg under your stomach, then lean towards the ground.Click here to see picture

    Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective.

    Improve Your Athletic Performance
    & Reduce Your Potential for Injuries!

    How Stretching Can Explode Your Muscle Growth

    Not only is stretching important for flexibility, it is CRITICAL for massive, rapid muscle growth!

    When you think about gaining muscle, stretching is probably not the first thing that pops into your head.

    But did you know that stretching plays a critical role in building muscle?

    Every muscle in your body is enclosed in a bag of tough connective tissue known as fascia. Fascia is important for holding your muscles in their proper place in your body. But your fascia may also be holding back your muscle growth. Think for a moment about your muscles.

    You train them and feed them properly. They want to grow and will grow but something is holding them back. They have no room to grow! Because fascia is so tough, it doesn't allow the muscle room to expand. It is like stuffing a large pillow into a small pillowcase. The size of the muscle won't change regardless of how hard you train or how well you eat because the connective tissue around your muscles is constricting the muscles within. The best example of this is the calf muscle. The lower leg is riddled with fascia because of its tremendous weight-bearing duties in the body. It is because of this fascia that many trainers have great difficulty developing their calves.

    The solution: stretching.

    Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective.

    Using the pillowcase example from above, imagine you can expand the size of the pillowcase by stretching it. Suddenly, the pillow within has more room and will expand to fill that new space.
    By stretching your muscles under specific conditions, you can actually stretch your fascia and give your muscles more room to grow.
    The key to effective fascia stretching is the pump. The best time to stretch to expand the bags that are holding in your muscles is when your muscles are pumped up full of blood. When your muscles are fully pumped up, they are pressing against the fascia. By stretching hard at that time, you increase that pressure on the fascia greatly, which can lead to expansion of the fascia.

    One of the major reasons Arnold Schwarzenegger had such incredible chest development was that he finished his chest workouts with dumbbell flyes, an exercise that emphasizes the stretched position of the pectoral muscles. He would pump his chest up full of blood during the workout then do flyes, holding the stretch at the bottom of the flye. This gave his chest room to grow to amazing proportions.
    Fascia stretching is more rigorous than regular stretching but the results can be amazing. When you stretch hard enough to cause the fascia to expand, you will really feel it! When you are stretching the fascia, you should feel a powerful pulling sensation and pressure as the muscle works against the fascia to expand it.

    Be sure you do not stretch so hard that you cause the muscle to tear or cause injury to yourself. You will rapidly learn to distinguish the difference between a good stretch and a bad stretch. You should not feel any sharp pain, just a steady pull. Hold each stretch for at least 20 to 30 seconds as you must give your fascia time to be affected by the stretch. Stretch hard like this only when you have a fully pumped muscle as you must give your fascia a reason to expand. If your muscles aren't pumped, just stretch normally. One set of hard stretching after each set you do for a muscle group, besides the obvious benefits of increased flexibility, can have an incredible effect on the size of your muscles and their further ability to grow.

    This informative article was written by Nick Nilsson, president of Better U, Inc.
    Stretching & Sports Injury Solutions

    Sunday, November 16, 2008

    Personality Traits in an Eight

    It's pretty obvious what traits a cox must adopt and try to learn in order to do a good job in this most unique position in the athletic world. I'll skip the leadership stuff, Napoleon complex garbage, and point out a secondary characteristic or two that coxes unintentionally inherit after a while. They can't drive a car anymore. They take 10 miles to change a lane, oversteer, can't find the brakes, and yell to the car a lot. This has nothing to do with their former driving ability. Stick Richard Petty in a cox seat for a while, they'll take his driver's license away. Coxes also begin to squint a lot, no loss in vision, they just squint.

    "It's a tough job but only I can do it." The meekest, most frightened non-rower in the world, when plugged reluctantly in the stroke seat, stays meek up until the first few strokes. During the first few paddle strokes, a thought grows in the wimps' snivelling little mind that this job is theirs for life. Back on the bank, the real personality will percolate back to the surface. "I hope you guys could follow me ok." In the boat they're thinking: "stop rushing, you weenies!" Strokes are born and made to be the most competitive person in the boat by far and, if they stroke long enough, become overly competitive in everything they pursue, or don't pursue. Don't expect to finish a game of Monopoly, Risk, or Golf with a stroke. The only one that can beat him to the dinner queue is the three man (more later) because the stroke was delayed trying to put more blades away in the rack than anyone else.

    The seat is the Bitch Niche. I don't know if whining, overly bossy, big-mouthed complainers are born, and I can't believe that the cosmic effect of this seat could possibly be so instantaneous, but you could teach Mother Theresa to row in a boat tank, stick her in an eight at seven for the first time, and as the stern four is rowing away from the raft, she'll turn around and yell at the bow four to "sit the fecking boat." The longer one rows at seven, the more sophisticated and complex the bitching becomes, changing from a crude verbal rowing suggestion to the six man in the early stages to long winded level-voiced reasoned treatises after every piece explaining why the crew is slower now than last week. Ever wonder why when a coach brings a crew in to the bank to ask how a piece went he says: "So how did that go, fellas? -not you seven." I was a team captain, looked up to leader of my college crew, kept my mouth shut and did my job. I raced one week at seven and my coach told me to "shut up Sullivan" in a post race meeting. Women who deal with severe PMS mood swings will find those swings totally disappear after some time at seven.

    If you bred Arnold Swartzeneggar with a Golden Retriever, you get a six. Six is also Seven's yin. The gentle giant, gorilla in the mist. Six absorbs most of Seven's bitching and keeps it from moving through to the rest of the crew. Six nods and agrees a lot. It is a hard thing for a normal person to row six. It seems like such a great seat, you're in the stern, the boat's more stable here, but you are one with a rowing career at six, you find you've been used. Sixes are characterised by great competence in execution of rowing and life, but poor self-confidence and a propensity to self-flagellation. Take your 3-year stroke out of the stroke seat and stick them at six for a week. This will be the first time you ever hear them say: "My fault, fellas," at the end of a poor piece. Sixes meditate. Sixes marry, go to work for, and lend their power tools to sevens. This support system keeps sevens with thriving businesses, mates they can walk all over, and a garage full of power tools at their disposal that they don't have to fix when they break.

    God. Yahweh. Allah. Buddha. It's not that the five seat IS those things, its just that's how they gets treated. Five's crap doesn't stink, the catches don't hang. They're the older brother or sister that gets special treatment, and has no idea. If a photo is taken of the crew, five will look great, everyone else is caught with shirttails out, and snot on the lip. At heart and soul, five forgets to change oil, pay phone bills, and turn in forms to the Inland Revenue. Five is an example of what happens to a bum that is treated like a king, they act like one. Five has the greatest delta between image and reality. The fortunate thing is that the unearned, unabashed worship lasts only as long as the time on the water. Five's on his own back at home. Five wears aviator glasses.

    The Amnesia seat. Take a genius with a photographic memory. Row said genius at four. Listen to him ask for the third time in the same warm-up, "How many of these 500s are we doing?" Four seat is not stupid, just has immediate and catastrophic memory loss. At a start and wind for 20, four settles at 21 because in the time the cox yelled "settle in two," he forgot. In a novice boat where the seats have been removed and cleaned, it'll be four's that went back in backwards. Four will forget to tell the boatman about their stripped rigger nut- usually from the time the coach tells him, until he arrives at the boatman's bench wondering what he's doing there. On that first day on the water as the ice is breaking up, who is rummaging around the back of the boathouse looking for a sweatshirt? Four is why racing shirts are handed out on race day.

    Late to the river. Late to practice. Late to class. Late to work. Late off the river. Late to his date. Late for everything but the dinner queue. There is no competitiveness involved here; just an uncanny knack to have the first three rowers into the dining hall stopped by friends for a brief discussion while three breezes on by. Three generally gets assigned a sitter.

    Lean to the left, lean to the right, stand up, sit down, fight fight fight. Cheerleader. What is amazing, is to sit at four or five after a particular piece - seven is whining about the balance, the spacing, no swing, rushing: two is back there with pom poms saying: ALL RIGHT GUYS! LETS DO THAT AGAIN!... Two calls out names of power 10s. "Aright guys -OAR CLASH TEN!" If he says something funny, he repeated something the Bowman prompted him with.

    Comedian. The bow seat creates a strange fatalism. They know that in a catastrophic collision, they'll be the only one to die or get paralysed. Consequently there is a constant quiet stream of one-liners that two or three could probably hear if two were not cheering loudly. If the bow is joined by a cox in a front-loader, this trait completely disappears, since someone is now likely to hear him joke about three being late, five not pulling hard, or the cox's course looking like a signature. They can be humourless and witless off the water, but on the water when there is breath to spare, you're sure to catch a chuckle if you listen.

    Saturday, October 18, 2008

    Day 4 - Final Varsity Boat Race

    Mohd Shukri Sulaiman
    @ Tonga
    Champion M1X
    Men Single Scull
    D.O.B: 13-Sep-1979
    Origin: Kedah, M'sia

    ADMU (Ateneo University, Philipines)
    Paolo Luis Mario Encarnacion
    1st Runner Up M1X
    Men Single Scull
    D.O.B: 9-Oct-1987

    Friday, October 17, 2008

    Day 3 Varsity Boat Race

    We have 5 events final in the morning & prize giving caremony on the afternoon. Events were:
    1. W1X (Woman Single Scull)Champion: University Pendidikan Indonesia
    2. W2x (Women Double Scull)Champion: Burapha University of Thailand
    3. W4+ (Woman Coxed Four) Champion: University Malaya (UM)
    4. MK1 500m (Kayak) Champion: Universiti Perguruan Sultan Idris (UPSI)
    5. MK2 500m (kayak) Champion: University Tecnology of Malaysia (UTM)

    During lunch break, me & Suraya went to test a new speed boat for next event Water Ski World Cup Championship in November this year. We met Hanifah Yoong, Alex Yoong's father who will be the head organizer for the event. Just having fun with the high speed & stunt by one of the water ski instructor.

    more update.....

    Day 2 Varsity Boat Race

    Welcome Dinner Varsity Boat Race 2008

    It's good to have connection to internet cause i can update the blog during the free time. Unfortunately, we don't have that luxury free time. Dateline & result are critical & must update in timely manner. Otherwise, the participants will not able to view the latest start list.

    Back to the topic above, we had dinner after the rain. Believe it or ot, all the comittee not having bath or have the time to clean up. Changing cloth n rushing to PICC. Funny... huhuhu... no one notice anyway.

    Right after the dinner, we went back to tower to complete the racemark sheet. Only me, abg ujang (chief of umpire) & coach halim left. A lot of amendment require on participants list. It took until 3AM in the morning to complete. Fuh... soo tired & sleepy. I'm not driving back to Klang tonite... call my hubby then checked in to the hotel. No spare room for me so i jump on top of the bed with Kak Kamariah. No time to take a bath... that few minutes require for rest & sleep.

    Wednesday, October 15, 2008

    Day 1 Varsity Boat Race

    Team Managers Meeting

    Finish tower view from control commision pontoon

    Finish Umpiring Team: Judge at finish - James Dee from Ateneo University, Philiphines

    DeeSecretariat & Result Team Coordinator

    Moderator busy maintain participant database

    Chief of umpire review team list on double entry issue with Team Manager from Thailand University

    Cool weather.. heavy rain... damaged boat ... capsized...

    It's tough day but everthings under control. First Team Manager meeting being held to vote for the lane & heats at 3PM. We had the briefing & voting session. Last night, we have to stay back until 3:00am after the dinner. Last minute change by team manager cause a a lot of amendment to the list of participant and also to the race plan.

    Some team managers trying their luck to have double entry on the favourite event but later we advise them to change the participant or withdraw from the event. I'm very busy with the result administration. Unable to join the crowd & enjoy watching he race.

    It's quite tense up at tower with the conflict, data processing, umpire screaming at us etc. But most of the time, we laugh at each other & checking all the task carefully. A lot to improve and it's good to have all this automate some day like online registration and database.

    well.. good luck all!

    Wednesday, September 10, 2008

    Persiapan atlit: VARSITY BOAT RACE 2008

    Varsity Boat Race (14 hingga 19-Oct-2008)
    Hanya tinggal kira2 5 minggu sebelum pertandingan. Perkembangan mengenai persiapan atlit pula, UTM & UM gigih menjalani latihan di Empangan Batu, Ulu Yam, Gombak sambil tidak melupakan kewajipan menjalani ibadah puasa. Khabarnya, latihan hujung minggu berlansung dengan rancak. UM kini dibantu oleh Nordiana (bekas atlit kebangsaan) dalam memantapkan kemahiran. Manakala, Madjai & Wan berganding bahu memperbaiki kelemahan pasukan UTM. Sungguh menarik! Bagaimana agaknya mereka menangani dugaan di bulan puasa. Saya berharap mereka terus tabah dan berusaha bersungguh-sungguh.

    USIM pula menjalani latihan di Putrajaya setiap hujung minggu. Pusat Sukan USIM menyediakan pengangkutan bg kemudahan mereka berulang alik dari Nilai ke Putrajaya. Buat masa ini, tanpa elaun latihan dan tiada jurulatih yang memimpin mereka. Namun semangat mereka harus dipuji kerana tidak berputus asa menggandakan usaha. Ciri-ciri yang jarang dapat dilihat masa kini.

    Manakala UTHM, dengan pimpinan Coach Halim akan memulakan kem latihan ramadhan mereka pada hari Jumaat ini, 12-Sep hingga 14-Sep-2008. Diikuti pula kem latihan selepas hari raya ke-3. Kemenangan mereka dalam acara Men Eight nampaknya menyuntik semangat waja bagi mencipta lebih banyak kejayaan.

    Persiapan atlit nampaknya memberangsangkan. Apa yang membanggakan, kebanyakan daripada mereka tidak diberi peruntukan elaun latihan. Namun, mereka tidak menjadikan ianya sbg alasan bagi menempa kejayaan. Mereka membuktikan bukan wang jadi ukuran. Saya berharap sifat ini kekal kerana kejayaan tidak datang bergolek. Ianya memerlukan usaha dan semangat yang kuat. Jika mereka berlatih semata-mata kerana elaun latihan, pasti kurang bermakna. Ini dibuktikan dengan trend yang melanda atlit-atlit kebangsaan kita. Hanya segelintir sahaja yang benar2 berjaya dan mengekalkan prestasi.

    Saya berharap pihak pentadbiran universiti menghargai usaha & keringat mereka ini. Sokongan moral ditambah dengan bantuan peralatan seperti rowing machine di kampus pasti menggembirakan mereka. Semangat waja mereka ini tidak seharusnya dilupakan dan dipandang enteng.

    Apapun, saya mengucapkan selamat maju jaya kepada semua rowers. Saya berharap dapat menyaksikan kehebatan para atlit kita beraksi di Varsiti Boat Race kali ini.

    Maju ROWING, maju sukan negara!!

    Thursday, September 4, 2008


    Wow.. it's quite a while from my last post. I hope it's not to late to wish "Selamat menyambut Ramadhan, bulan mulia bulan penuh keberkatan" to all muslim rowers in Malaysia who reading my post.

    I wonder how was the progress of training program by muslim rowers in Ramadhan. Last update, Malaysia did not sent any rowers for the Asian Cup Rowing Championship in Singapore. I did not get the details but according to the Mr. presiden all of the rowers did not qualify for lightweight event. Not to blame only the rowers, i believe PERDAMA should not rely only to UTM rowers to represent Malaysia. If the participation open to other university, we able to see more competition among Malaysian rowers to qualify. Although, UTM rowers have more experience & skill compare to others but last URI 2008 event shows that skill is no longer a factor. UTHM, UNITEN & UM has shown a great progress thru skill & fitness. UTHM able to be the champion of Men Coxed Eight (5km) & for the first time breaking the domination of UTM. Anyway, in term of exposure & skill, UTM rowers still ahead from others. Plus, additional administation & technical job to call for a centralize training camp, qualification test, transportation, accomodation and participation details makes it a big challenge for PERDAMA which already utilised 110% existing manpower to focus on other main activities.

    For UTM rowers, lack of coaching is always a factor. Without proper training program & guidance, rowers will have no consistency in their training. I've been approached by the female rowers to become a coach which i would be glad to accept but with time & distance constraint, i have to put that on hold. The girls have a great potential to excel base on their physical. But then, I've already commited to junior program with Sekolah Sultan Alam Shah, Putrajaya. Therefore, if i decided to take that offer, i have to plan carefully so that it won't affect my quality time with family, full-time job & my study. One of my colleague says i'm not realistic to have all at one time where it will sacrifice other element in my life without me noticing it. But others said, just do it when i'm still young & healthy. My husband, well he leave it to me to make the choice but he remind me to not to forget or neglact what is the most important in my life. Which of course, the family.

    Hmm.. so much of comment cover all various topic. Showing so many things in my mind right now. Anyway, I will get back on track after this one & continue posting articles and updates.

    So, see you soon.

    Tuesday, July 22, 2008

    Steve Redgrave - Motion in Action

    Sometimes it is not any one individual feat that defines someone’s “greatness” as much as it is the culmination of the many accomplishments they have made as a whole. Sir Stephen Geoffrey Redgrave is one such example that exemplifies this very scenario.
    Stephen Redgrave (Now known as Sir Stephen Redgrave after receiving the prestigious Knighthood during the 2001 New Year’s Honors List) was born on March 23rd of 1962 in Marlow, England. While he does not publicly speak much about his past, his incredible list of records speaks for itself.
    Steve Redgrave was a British Rower in his earlier years. This at least, is what brought him international fame and recognition. His feats and capabilities as a coxswain manifested themselves early on, but he will likely always be best remembered for his Olympic accomplishments. Steve Redgrave first arrived on the Olympic scene during the 1984 Olympic Games in Los Angeles , California . He won his first Olympic Gold Medal during the Coxed fours events. He again appeared in the Olympic rowing competitions in during the 1988 Olympic Games held in Seoul , South Korea and won another Gold Medal, this time in the coxless-pairs event. He also managed a second medal. He won a Bronze medal in the coxed-pairs events as well. Anybody who is an avid follower of the Olympics knows that scoring two gold medals in consecutive Olympic Games is an amazing accomplishment, but Sir Stephen was not finished, at this point he had barely even started his amazing list of Olympic deeds.
    His third Olympic appearance was in the 1992 Olympics held in Barcelona, Spain. During the 1992 games he managed to win a Gold medal in the coxless pairs again. Three consecutive gold medals is an accomplishment which is almost unheard of, but still he was not done. During the 1996 Olympic games in Atlanta, Georgia he scored yet again. Once again, his strongest competition was the coxless pairs and he won his fourth gold medal in four consecutive Olympic Games. He vowed never to compete again in the Olympics after he had won the gold in Atlanta, but shortly afterwards decided that he had chosen his words prematurely. He did indeed participate in the 2000 Olympics held in Sydney, Australia. Could this (now) aging coxswain still compete with the world’s best competitors though?
    The Olympic Competition in Sydney, like all Olympic competitions, is between what are arguably the best athletes in the world from any given sport. Sir Stephen had seen his better days. Recent problems with his health led many people to doubt his ability to be truly competitive in such a gathering of exceptional athletes. He still worked very hard in his chosen field though, and he always had the encouragement and found the motivation to excel in whatever endeavor he chose to undertake. During the Sydney Olympics he went on to win his fifth consecutive Gold medal, this time in the coxless fours event. This made him the first Olympic rower in history to accomplish such an amazing record. Never before in Olympic history had any rower racked up Gold in five consecutive Olympic challenges. His receiving the Knighthood and his title was a direct result of the hard work and effort he put forth in his Olympic competition.
    While this in itself is Olympic history and one of the great all time moments in Olympic sports, Sir Steve still was not done. His love of sports and athletic competition did not stop with rowing. Sir Stephen was also a member of the British National Bobsleigh team in the 1989-1990 season. To this day he has held numerous world records and still holds an Olympic record. His personal effort and thoughtlessness perhaps, make an even larger picture of Sir Stephen possible. These also help to include him among the ranks of the “best-of-the-best” among historic Olympic figures.
    While his Olympic and athletic prowess is beyond question, his personal endeavors are even more impressive. He continues to raise large amounts of money for charity, raising most of the money for children’s charities. He has his own charitable organizations which he promotes selflessly. He is very active not only in the world of sports, but the business world as well. His continued efforts beyond his sports ability alone truly separate Sir Stephen from other, more common heroes. His approach to life makes a greater impact on more people than most people believe is humanly possible. While he should not only be remembered for his accomplishments in the sporting world, Sir Stephen Redgrave could (And should) indeed be a role-model for just about anybody, making him a true spotlight in time to be remembered from the Olympics.

    Elisabeta Lipa-Oleniuc - 6 Times Olympian

    Not just anyone can win an Olympic medal never mind win medals in six different Olympiads. Four people have achieved this amazing feat in Olympic history. Although some of them have appeared in the so-called lesser profile Olympic sports, it does not detract from their incredible sporting achievements. Elisabeta Lipa-Oleniuc, from Rome, is one of these elite four.
    She was born in Siret, 26 October 1964, and started rowing at the age of 16, in 1980. Elisabeta competed since 1988 as Elisabeta Lipa. She is one of the few women to have won medals in six separate Olympics in her career; in fact she won something every time she participated. In the year 1992 she made her living working for the Romanian version of the CIA. In 1996 in Atlanta she became the first rower in Olympic history to win a total of six medals, when she helped the Romanian coxed eight to victory. She was chosen as the Romanian flag bearer in 2004 and won Gold in the Eights at the age of 39.
    Many would say that athletics and sports are sometimes more a game of fate than a test of endurance, and ‘you win some-you lose some’ but people like Elisabeta disprove this by performing consistently under high pressure – the pressure of their country’s expectations, the pressure they have from within and the pressure of the moment. After her decision to retire (following her last Olympics victory), she said ‘It was my last race (2004) I am very happy because I won five medals in six participation in Olympic games. I dedicate the medal to me.’ She added about her future plans that ‘I am going to rest after putting myself through the last two years of practice.’ Being the persistent champion that she is, with a habit of winning, she has accepted to represent Rome yet another time at the 2008 Beijing Olympics. If she wins gold there she will go down in the record books as the only rower with six Olympic golds.

    At the age of 43 she would be the oldest rowing medalist at the Olympics. But this Romanian has an added reason for representing Rome in 2008 – she says ‘I put a condition to the Romanian Government for my presence at the 2008 Olympics - to build an Olympic six-lane waterway in Romania.’ Her influence is such at her country that her appeals definitely will not go unheard by the government of Rome. The president of Romania personally came down to watch her eight at Athens, and met the crew to congratulate them after their win (after the first round). This is an obvious self less gesture to help her younger colleagues gain maximum experience for future Olympic games She currently is titled ‘the most medaled rower in Olympic history.’ A competing rower Ester Workel from Netherlands, commented once (on rowing alongside Elisabeta), ‘when going into the race and knowing and knowing you are racing against her it gives you an added impulse.’ That’s a great reputation for a competitor in any field, to hold – the respect of members from your competing teams.
    Rowing came into this superstar’s life at the age of 14, in 1979, when a recruiter visited her school at her hometown Botoshani. This person obviously saw the potential in young Elisabeta and in three weeks she was training in Bucharest at the Olympic Rowing Centre. Before the age of 20 she had bagged her first Olympic gold and three other world Championship medals (including a gold in one of them).

    Elisabeta Lipa-Oleniuc is well known for her retirements! She announced retirement for the first time in 1996, after Atlanta, and did not compete for 3 years in fact. In early 200, she made her come back just in time to be part of the wining eight at Sydney (gold). Once again she retired after these Olympic games, only to make another comeback in 2003 to help her country qualify for the Athens Olympics. As history would have it, she’s set her sights on the 2008 Beijing Games, where we will see her lead Romania’s eight into perhaps another winning Olympic performance.

    Elisabeta Lipa-Oleniuc has proved to the world that training and fitness are the key elements that make a champion out of a sportsman, and has been a fitting role model for her colleagues in the Roman Eight, and for many aspirants around the world. We hope to see her win many more championships.

    Monday, July 21, 2008


    1. everything you do is "in 2..."
    2. you need to have a small pushy person around telling you what to do all the time
    3. you can get up, get dressed and get out of the dorm before your eyes are fully open
    4. the phrase "cox box" doesn't make you giggle
    5. you believe the world wouldn't exist without spandex
    6. you only recognize your friends from behind
    7. when you need to go anywhere, you have a sudden urge to throw your car over your shoulder
    8. before you go anywhere, you are at Main 20 minutes early
    9. you stick water bottles in your shorts for no reason at all
    10. you believe all authority figures carry a megaphone
    11. you sit in class leaning to your rigger
    12. half your body is bigger than the other
    13. you blame bad moods on "the set"
    14. your friends need a rowing translator to decipher your language
    15. you can wear the same thing every morning for a week and not think twice
    16. you think sleeping late is waking up at 8:30.
    17. everything's a race: you walk quickly to class, just so you can pass people
    18. when someone mentions being awake, you turn parallel and set up for it.
    19. when you sit down in class, you look for the tie-in shoes.
    20. you constantly check the tightness of nuts in handrails, chairs, door handles, etc.
    21. you think gloves are for sissies, but a nice pair of poogies is really stylin'
    22. you bring up the beauty of the dawn, and people give you blank stares
    23. overhearing people talk about how little sleep they got causes you to smirk, and maybe get medieval on their ass
    24. your vision of going away for the weekend is other people's vision of Hell
    25. You admire the man who wears boxers under his spandex much more than a woman wearing a g-string under hers
    26. You watch videos together, and it's ok to say "She's looking really long."
    27. ...you're giving directions to a friend and you wonder why she's looking at you funny, until you realize you just said "turn to port" instead of "take a left."
    28. ...you dress and undress one-handed so you don't have to take your hand off the oar.
    29. ...every time you sit in a chair you are mildly surprised to discover that it doesn't slide back and forth.

    Everybody, Somebody, Anybody, And Nobody

    This is a little story about four people named Everybody, Somebody, Anybody, and Nobody. There was an important job to be done and Everybody was sure that Somebody would do it. Anybody could have done it, but Nobody did it. Somebody got angry about that because it was Everybody's job. Everybody thought that Anybody could do it, but Nobody realized that Everybody wouldn't do it. It ended up that Everybody blamed Somebody when Nobody did what Anybody could have done

    Tuesday, July 15, 2008

    Coxwain : Tips untuk memperbaiki asas rowing

    Latihan di air mesti di mulakan dengan latihan pemanasan badan (warm-up drill). Coxen boleh membimbing crew dengan aktiviti berikut :
    1. Hands only - pastikan crew dalam kedudukan normal (kaki lurus, tangan lurus). Beri arahan "All crew..... are you ready?...... hands only ..... GO!" mula mendayung dengan pergerakan tangan sahaja. Dayungan (catch) pendek dan rating (stroke rate) yang cepat.
    2. Hands & Body - dengan arahan "next stroke ...... hands & body ...... go". Pastikan setiap arahan yang dikeluarkan mempunyai sela masa yang cukup / setiap dayungan (stroke). Tujuan: untuk memastikan crew bersedia untuk menukar rentak dayungan.
    3. Half Slide - dengan arahan "next stroke ... half slide ... ready .... GO!". Pastikan crew mendayung mengikut rentak facer (crew#4), jarak catch & sliding yang sama dalam masa yang sama, bot berada dalam keadaan seimbang.
    4. Full Slide - dengan arahan " next stroke .... full slide ... ready ... GO!". sama seperti drill untuk half slide, coxen perlu memerhatikan keseragaman pergerakan, tahap oars/blade tenggelam setiap dayungan dan menegur segala kesalahan teknik.

    Setiap satu warm-up drill perlu dilakukan dalam jarak 1/4 dari 2000m contohnya. Atau, 2 minit setiap satu. Kadangkala bergantung kepada coxen, jika coxen ingin membaiki kelemahan teknik dan fokus lebih lama pada satu-satu pergerakan. Di sinilah kita melihat peranan coxen juga sebagai pembantu jurulatih.

    Sesuai diaplikasikan untuk beginners crew bagi membantu membiasakan diri dengan pergerakan & teknik yang betul. Objektif adalah supaya teknik yang betul dapat diautomasikan sebagai tindakan separa sedar (sub-concious movement). Jika teknik asas tidak dikuasai dengan betul, maka rowers akan terbawa-bawa keadaan ini sehingga ke peringkat intermediate & advance. Berdasarkan pengalaman, lebih susah membetulkan teknik setelah setahun atau jika sudah terlibat dengan pasukan kebangsaan. Ketika itu, pendekatan lain diperlukan. Kesannya, ketika masa diperlukan untuk meningkatkan kekuatan dan strategi perlawanan, sebahagiannya digunakan untuk membetulkan teknik-teknik asas.

    Namun begitu, jangan lupa seseorang coxen perlu juga mempertimbangkan perkara2 berikut:

    1. Pemikiran positif - sentiasa berikan komen-komen yang positif & kritikan membina
    2. Arahan yang kuat & jelas - yakin dan pastikan crew faham setiap arahan
    3. Daya pemerhatian yang tajam - coxen perlu mengenalpasti bentuk kesilapan teknik dan membimbing crew untuk membetulkannya. Deria coxen perlu berfungsi bagi mengesan ketidak seimbangan dalam bot dan keseragaman pergerakan.
    4. Jangan menggunakan perkataan yang kasar/marah sehingga menimbulkan ketegangan.

    Coxen yang bagus perlu tahu cara menaikkan semangat crew, sensitif terhadap pergerakan/teknik, peka dengan persekitaran dan perubahan sikap crew serta mampu memberikan maklum balas yang tepat jika diminta samada oleh crew mahupun jurulatih.

    Monday, July 14, 2008

    The Secret to a Fast Metabolism

    A "fast metabolism." Just the sound of that phrase makes you visualize a rock hard, fat free body. Having a "fast" metabolism means that you're burning calories efficiently all the time, whether you're resting or training. When you have a slow metabolism, your diet doesn't work as well and even a well designed training program is rendered less effective. Slow metabolism syndrome is why it's possible for a person eating very few calories and "aerobicizing their brains out" to see little or no results. Your mission is clear: find ways to speed up your metabolism and get it revving as fast as possible. This article will show you how.

    The practice of eating small, frequent meals - one approximately every three waking hours - is by far the most effective way to speed up your metabolism. It's so effective, in fact, that when you see the results, you may wonder why you've ever had any difficulty losing body fat in the past. After 12 to 16 weeks of strict pre-contest dieting on super clean high protein foods eaten six or seven times a day, competitive bodybuilders often have metabolisms "spinning" so fast, they burn through huge quantities of food - even junk food! (and they just keep getting leaner and leaner). Their bodies become like "human food incinerators," producing enormous amounts of heat and burning off calories at an alarming rate. When frequent eating is combined with the right food choices, your body will literally turn into a turbo-charged fat burning machine! Coincidentally, eating a properly constructed meal every three hours is also the only way to effectively build and maintain muscle. The longer you consistently practice the five to six meal per day discipline, the more muscle you'll develop. The more muscle you develop, the faster your metabolism will become - it's a positive, self-reinforcing cycle.

    Why you will never reach your maximum potential without eating five or six meals a day.

    Just how important is frequent eating? Well, let me put it this way: Comparing three "squares" to six meals a day is like comparing a 450 horsepower V-10, 8.0 liter Dodge Viper to a four cylinder Honda Civic. There's nothing wrong with a Honda Civic - it will get you where you want to go - eventually - but if you wanted to get somewhere in a hurry, which engine would you rather have? With a top speed of 192 mph, I bet you'd take the Viper wouldn't you? The odds are good that you invested in this program because you want to get results faster and reach your goals sooner. There are limits to how fast you can safely lose body fat, but high meal frequency will allow you to do it as quickly as possible. You can eat the right foods and work out daily but if your metabolism is inefficient it's like swimming upstream and fighting against the current.

    I'm not saying you can't get any results on three meals a day - of course you can. A traditional breakfast, lunch and dinner, carefully selected using the guidelines in this program and combined with aerobic and resistance training, will definitely get you some noticeable results. Unfortunately, it will take longer, and if you have any substantial degree of endomorph in your body type mix, it might take much longer. If you have ambitious goals, such as bodybuilding or fitness competition (or if you just want to look like a bodybuilder or fitness model), then five or six meals per day is an absolute requirement.

    What is the optimal number of meals? 4, 5, 6, 7... more than 7? ONE or TWO meals a day is a disaster. If you haven't been eating at least three times a day, you are causing serious damage to your metabolism. If you want to get your metabolism back up to speed, read the rest of this chapter very carefully and follow the instructions to the letter.

    Eat THREE meals a day, properly balanced with the right nutrition foods, and work out hard and you'll get some results. But...you'll get about half the results you'd get from six meals a day and it will take you twice as long to get there. If you have less than "elite" genetics or a naturally slow metabolism, you may have serious difficulty on only three meals. And if you miss even a single meal, then you're causing metabolic damage.

    If you eat FOUR meals a day, making intelligent food choices and combining your foods in the ideal ratios, you'll see substantial results. But you'll only get about sixty or seventy percent of the results you'd get from six meals a day and it will take you longer to get there, if you do get there.

    FIVE meals a day? Now we're getting somewhere. Five meals a day will give you good results on a weekly basis. If you're a guy, you could still do better by adding a sixth meal.

    SIX small meals a day is the answer! Two simple facts of physiology will explain why: (1) It takes about three hours to digest each meal, and (2) protein (amino acids) lasts about three hours in the bloodstream. If you sleep eight hours per night, that leaves 16 waking hours in the day. Six meals over 16 hours equals one meal every 2.7 hours. If your goal is five meals, then your target is one meal every 3.2 hours. Average it up for simplicity, and that's where the guideline of one meal every three hours comes from.

    Five meals a day seems to be the optimal number for women and six meals is ideal for men. The difference is because men require on average, about 600-900 calories per day more than women. So, if five or six meals a day is good, then seven or eight or even ten must be even better, right? Well, not exactly. You could experiment with one extra meal and it might produce slightly better results. However, it takes a minimum of two to two and a half hours to digest a meal, so it doesn't make any sense to eat more than six or seven times per day. If you did, you would only be piling food on top of undigested food. How much you eat isn't as important as how much you fully digest and assimilate. Unless each of your meals was tiny, you also might be eating too many calories for the day.

    Extremists that they are, some bodybuilders figure that if five or six meals a day is good, then seven or eight is even better. Heck, some of them even set their alarms and get up in the middle of the night to eat! As in most areas of life, when anything is taken to the extreme, there is a always a point of diminishing returns or even damage. If your goal is to gain muscle and you're that die-hard (dare I say crazy?), then knock yourself out. A light protein meal in the middle of the night might fend off some of the muscle loss that occurs naturally overnight as you sleep. But there's a trade off - uninterrupted sleep is important too. If your number one priority is fat loss, you're better off not eating late in the evening at all, let alone in the middle of the night. Get your zzz's - you're gonna need them with the training program I have in store for you.

    This article is an excerpt from Tom Venuto's new manual, Burn the Fat, Feed the Muscle (BFFM) - Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models. Copyright 2002, by Fitness Renaissance, LLC. How To Quickly And Easily Lose Fat Permanently... Even In Your Mushiest Spots...Without Drugs, Without Supplements, and Without Screwing Up Your Metabolism! Guranteed!


    Atlit & pemakanan

    Semasa makan tengahari sejurus selepas program junior Sekolah Alam Shah Sabtu lalu, saya bertanya tentang perkembangan latihan atlit-atlit kebangsaan kepada Majai (ZulMajdi). Kagum dengan semangat mereka meski sibuk dengan jadual kuliah, mereka mengatur latihan sendiri. Kali terakhir mereka menyertai kejohanan adalah beberapa bulan yang lalu. Masalah utama yang mereka hadapi setelah berehat dari kejohanan tersebut adalah berat badan.

    "Berat saya kini 78kg dan saya perlu menurunkan berat ke 70kg untuk acara lightweight. Sudah seminggu saya tidak mengambil nasi untuk diet dan menggandakan latihan seperti jogging bagi usaha menurunkan berat badan. Tetapi saya tidak nampak apa-apa perubahan."

    Itulah antara keluhan mereka. Seperti yang saya jelaskan, struktur tubuh dan komposisi badan mereka bukan seperti orang biasa yang tidak aktif. Oleh itu, bukan mudah untuk mereka menurunkan berat badan dengan cara yang drastic seperti itu. Oleh itu saya merujuk kepada artikel yang dipetik daripada laman web: http://www.thestretchinghandbook.com/archives/print/metabolism_p.php. Di sebalik objektif utama mereka menurunkan berat badan, mereka sepatutnya menumpukan usaha bagi meningkatkan metabolisma.

    Slow Metabolism Syndrome adalah salah satu punca utama kenapa seseorang mengambil kuantiti kalori makanan yang sangat sedikit dan menggandakan latihan aerobic hanya untuk melihat perubahan yang sangat sedikit atau tiada perubahan langsung.

    Sebenarnya, rutin pemakanan yang sedikit tetapi kerap – setiap 3 jam setakat ini adalah cara yang paling berkesan bagi meningkatkan kadar metabolisma. Kerana keberkesanannya, bila anda melihat hasilnya anda akan tertanya-tanya kenapa anda mengalami masalah menurunkan berat badan selama ini.

    Percaya atau tidak selepas 12 hingga 16 minggu anda mengamalkan rutin diet ini berserta pengambilan makan yang sesuai dan latihan aerobic, badan anda akan bertukar menjadi turbo-charge fat burning machine!

    Perlukah saya terangkan lebih lanjut? Artikel yang saya paparkan akan menjawab segala persoalan anda. Selamat membaca dan mengaplikasikannya.

    Sunday, July 6, 2008

    Rowing Junior Program: Updates

    Cadangan pembentukan Kelab / Pasukan Mendayung Sekolah Alam Shah, Putrajaya:

    1. Pembentukan Kelab/Pasukan
    2. Perlantikan Ahli Jawatankuasa
    3. Perlantikan Guru/Pegawai/Pengurus Pasukan yang tetap
    4. Menetapkan jadual latihan
    5. Menentukan kategori dan posisi crew
    6. Merangka perlawanan

    Pembentukan Kelab/Pasukan:

    Memandangkan komitmen yang telah ditunjukkan oleh pihak sekolah, secara peribadi saya mencadangkan pembentukan kelab/pasukan secara rasmi. Dengan penubuhan kelab & perlantikan guru yang bertanggungjawab, segala keputusan & perancangan dapat dibuat dengan teliti. Segala bentuk komunikasi dapat diseragamkan.

    Perlantikan Ahli Jawatankuasa dalam kelab:
    Berdasarkan pengalaman saya semasa di kampus, perlantikan ahli jawatan kuasa akan dapat melicinkan program latihan di mana jurulatih dapat menumpukan perhatian terhadap pembentukan fasa-fasa latihan. Perlantikan di kalangan pelajar dapat membentuk sifat-sifat kepimpinan dan kemahiran komunikasi sesama mereka. Jurulatih akan memimpin mereka dalam melaksanakan tanggungjawab dan memupuk semngat kerjasama sepasukan.
    Perlantikan Presiden Kelab, Naib Presiden, Setiausaha & Bendahari serta ahli jawatankuasa yang lain bukan sahaja membantu jurulatih malahan guru-guru yang terlibat. Disebabkan guru-guru mengambil giliran membawa kumpulan pelajar ini, status & perkembangan pelajar tidak dapat di laporkan secara berkesan kepada guru yang bertanggungjawab.

    Selain itu, keperluan ini dapat memenuhi kepentingan mewujudkan pelapis yang akan membolehkan kelab ini terus berdikari dan hidup dengan sokongan pelajar yang lebih berpengalaman walaupun tanpa kehadiran jurulatih.

    Perlantikan Guru/Pegawai/Pengurus Pasukan yang tetap:
    Perlantikan ini akan dapat membantu jurulatih membuat keputusan dengan persetujuan bersama pihak sekolah. Guru ini akan dapat menyampaikan mesej atau keperluan-keperluan lain yang mungkin timbul. Kehadiran guru ganti tidak menjadi masalah asalkan ada seorang yang boleh membuat keputusan.

    Menetapkan jadual latihan:
    Jadual latihan telah di faks kepada Presiden PERDAMA. Jurulatih mendapat makluman terus daripada Presiden. Tidak timbul isu besar kecuali jika berlaku perubahan.

    Menentukan kategori dan posisi crew:
    Kemahiran mendayung memerlukan masa yang agak lama untuk diadaptasi. Untuk membolehkan 4 orang mendayung dengan baik, 5 sessi diperlukan secara berturut-turut bagi melatih mereka. Oleh itu, jika kategori & posisi pendayung dapat dikenalpasti lebih awal, masalah di atas tidak akan timbul.

    Pembentukan kelab akan memastikan kesinambungan ini dimana pelajar-pelajar yang mendaftar dengan kelab atau pasukan sahaja yang akan turun untuk latihan.

    Merangka perlawanan:
    Seperti yang dimaklumkan oleh Cikgu Fadhil, perlawanan antara rumah-rumah akan diadakan. Oleh itu, ketegori bot harus ditetapkan lebih awal. Untuk memastikan kelancaran perlawanan tersebut, semua perkara-perkara atas perlu dipertimbangkan dengan teliti. Saya mencadangkan acara Coxed Four (M4+) & Eight (M8+). Itu bermakna setaip pasukan rumah akan menghantar sekurang-kurangnya 9 orang pemain. Atau 9 pelajar x 6 pasukan rumah, totalnya adalah 54. Tapi jumlahnya agak besar pula. Minima 5 orang sepasukan, atau total 30 pelajar wajib turun setiap kali latihan. Untuk makluman 9 pelajar bermaksud 8 crew + 1 jurumudi (coxwain) atau 5 pelajar bermaksud 4 pendayung bersama seorang coxwain.

    Cadangan-cadangan yang tersebut di atas adalah berdasarkan kepada beberapa isu atau rintangan yang dihadapi semasa perlaksanaan program seperti berikut:
    1. Masalah komunikasi - percanggahan waktu latihan yang tidak tetap, tidak pasti siapa guru yang bertanggungjawab sepenuhnya, tiada keputusan dan sebagainya. Masalah ini diangagap telah selesai dengan penerimaan faksimili yang mengesahkan jadual aktiviti dan guru-guru yang bertugas.
    2. Penglibatan pelajar tidak konsisten - jurulatih terpaksa mengajar asas rowing setiap kali latihan kerana masih ada pelajar-pelajar yang baru pertama kali terlibat. Kesinambungan latihan kurang berkesan.
    3. Koordinasi & kerjasama sesama pelajar - Hubungan yang dingin antara sesama pelajar yang dibezakan mengikut tingkatan. Pelajar senior lebih cenderung memerintah daripada menunjukkan tauladan yang baik. Namun kawalan jurulatih mengurangkan dominasi & merapatkan jurang.

    Saya membayangkan masa hadapan pasukan junior ini sebagai atlit kebangsaan yang boleh bermula seawal tahun 2010. Itupun bergantung kepada komitmen pihak pentadbiran sekolah dalam memastikan kesinambungan ini. Saya difahamkan terdapat 5 buah sekolah di sekitar putrajaya dimana jika dimanfaatkan "The Junior Boat Race" mungkin boleh diasimilasikan. Wah.. tingginya cita-cita. Tapi mana tahu, ada sejarah yang boleh dicipta.

    Nota: Untuk pengetahuan, "The Boat Race" adalah acara klasik & bersejarah selama lebih 150 tahun yang masih dianjurkan hingga ke saat ini. Perlawanan bot eight (M8+) antara 2 universiti terkemuka Britain & dunia di Sungai Thames iaitu University of Oxford dan University Of Cambridge. Sila layari website ini : http://www.theboatrace.org/ untuk lebih maklumat terperinci.

    Thursday, June 26, 2008


    Berita terkini, acara disahkan berlangsung di Putrajaya Water Sports Complex, Presint 6 pada 5hb hingga 10hb Ogos 2008. Jemputan ke pertandingan ini akan diedarkan ke institusi-institusi berkenaan. Oleh itu, di harap persediaan awal untuk latihan dapat dirancang.

    Imbas kembali: Pembangunan Sukan Rowing peringkat Negeri
    Berdasarkan kepada pengalaman-pengalaman yang lepas, kesinambungan sukan rowing tidak dapat diteruskan di peringkat negeri atas sebab kurangnya jurulatih berpengalaman & atlit yang konsisten. Program Klinik Rowing tahunan pernah di adakan mengikut zon-zon seperti berikut:

    1. Zon Timur (Kelantan, Terengganu & Pahang)
    2. Zon Selatan (Johor, Negeri Sembilan & Melaka)
    3. Zon Tengah (Perak, Selangor & Kuala Lumpur)
    4. Zon Utara (Penang, Kedah & Perlis)

    Saban tahun, penyertaan atlit mengetengahkan muka-muka baru. Acapkali latihan terpaksa bermula dari peringkat asas. Fasa latihan tidak dapat dibentuk dengan sempurna. Disebabkan sukan rowing ini memerlukan masa untuk mengasah kemahiran, tumpuan tidak dapat diberikan bagi meningkatkan kecergasan dan stamina. Pada ketika itu, jika dapat mengimbangkan bot sesama crew dan mendayung ke garisan penamat sudah dianggap satu kejayaan. Tahap kemahiran berada di takuk yang lama.

    Insentif perlawanan: Kekerapan perlawanan juga menjadi faktor di mana satu-satunya kejohanan adalah Regatta Rowing Kebangsaan. Tiada insentif perlawanan dapat diberikan memandangkan peruntukan kejohanan yang terhad. Namun itu bukanlah sebab utama kerana ganjaran boleh di cari melalui penajaan. Saya percaya PERDAMA cuba menerapkan nilai bahawa atlit tidak seharusnya mengejar kemenangan demi hadiah kewangan sahaja. Meski perkembangan sukan & atlit rowing tampak hambar dan lembap, namun di sebalik itu segelintir atlit yang dihasilkan mempunyai semangat jitu yang tinggi dan masih ingin meningkatkan kualiti sukan masing-masing.

    Tetapi, berdasarkan feedback dari atlit tempatan kurangnya sokongan dari persatuan membantutkan usaha-usaha ini. Jika atlit ini mendapat 60% sokongan seperti projek gemilang 2001 bersama kerjasama MSN, pasti perubahan dapat dilihat. Faktor-faktor berikut dilihat sebagai penyumbang utama:

    1. Bimbingan latihan di gymnasium
    2. Pemakanan dan supplement tambahan
    3. Psikologi sukan : mental training

    Jurulatih rowing tempatan sangat terlatih dan pakar dalam latihan di air dan ergometer. Tetapi, untuk membentuk stamina dan kekuatan badan, bantuan pakar dari MSN boleh membantu. Apa yang tidak disedari oleh atlit adalah tindakbalas dari tubuh mereka terhadap rintangan & latihan. Kesakitan, keletihan & kelesuan seringkali di abaikan keperluan untuk memahaminya. Respon tubuh terhadap sesuatu memberikan tanda samada badan dapat menerima latihan atau tidak. Sekiranya PERDAMA dapat memahami keperluan-keperluan ini, pastinya atlit gembira dengan perhatian yang diberikan.

    Kembali kepada tajuk di atas, kita cuba bongkar apakah yang boleh membantu meningkatkan prestasi pasukan universiti anda?

    1. Ketua/Pengurus Pasukan: Bentuk kelab mendayung di universiti. Lantik seorang presiden kelab, setiausaha dan pengurus pasukan. Rancang aktiviti dan latihan persediaan. Kekalkan pasukan yang sama setiap kali kejohanan. Lantik muka-muka baru sebagai pelapis. Ini bukan sahaja meningkatkan jatidiri anda bahkan kepimpinan dan pengurusan berkesan anda dapat diuji.
    2. Kem latihan: Rancangkan aktiviti tahunan berdasarkan kepada kejohanan-kejohanan yang dianjurkan. Buat kertas cadangan dan bentangkan di hadapan pihak pentadbir. Adakan kem latihan sekurang-kurangnya selama 4 hari sebelum setiap perlawanan. Atau dengan lebih konsisten pada/setiap hujung minggu, adakan camping di Boathouse, Empangan Batu Ulu Yam bagi tujuan latihan ini. Kos penginapan dapat dikurangkan yang pastinya pihak pentadbiran universiti sukar menolak kertas cadangan anda melihatkan kesungguhan ini.
    3. Coxwain (jurumudi): Jurulatih-jurulatih yang cuba dihasilkan melalui kursus-kursus kejurulatihan kebangsaan kurang menyerlah disebabkan faktor pengalaman & mungkin komitmen. Tanpa minat & kesungguhan yang luar biasa, jurulatih-jurulatih ini tidak akan dapat berdepan dengan cabaran-cabaran dalam pembangunan sukan. Tidak dapat dinafikan juga, faktor elaun dan gaji menjadi penentu kesinambungan. Adakah anda perlu diiktiraf jurulatih untuk meningkatkan prestasi pasukan universiti anda? Ya, di sinilah peranan coxen @ coxwain menjadi penting. Jika anda seorang coxwain, peranan anda sangat penting! Masa latihan di air sangat terbatas. Disebabkan kemudahan bot yang sukar diperolehi berhampiran dengan tempat anda, masa harus dihargai sepenuhnya. Kenalpasti coxwain anda dan pastikan mereka terlatih secukupnya untuk membantu memperbaiki kemahiran crew masing-masing

    Dari semasa ke semasa, saya akan mengemaskini perkara-perkara di atas. Sehingga kita berjumpa lagi!

    Saturday, June 14, 2008

    Putrajaya Water Sports Complex, Presint 6

    Junior Training Program:Sekolah Sultan Alam Shah

    Venue: Putrajaya Lake Club, Presint 8
    Every Saturday: 9:00am to 12:30pm
    Participants: 25 students form 2 & 15 students form 4.
    Headcoach: Coach Halim
    Asst.Coaches: Majai, Wan & Mus

    Training Program has been divided into two phase. Indoor & Outdoor Rowing. The participants also been divided by two group base on their age form 2 & form 4.

    Training Content: Indoor Rowing

    1. Introduction to the boat & equipment : Type of boats, rowers position, oars, stoke side & bow side, sliding seat, rigger and rudder.

    2. Ergometre : Rowing Machine equipment (flywheel, slider, seat & PM3 metre). Basic movement in rowing include 2 phases (DRIVE: Leg->Body->Arm & RECOVERY: Arm->Body->Leg).

    Training Content: Outdoor Rowing

    1. On-water session: How to enter the boat, boat balancing & oars level on water

    Hello guys! ROW..ROW..Row your boat...

    First time on boat. First lesson: Balance your boat!Group of students waiting for their turn to row. Gosh! It's a hot day!

    Thursday, June 12, 2008

    Becoming a Successful Coach

    by: Damanhuri @ OCM

    As a coach and role model, you will affect the lives of your players.Through your approach to coaching, you will show your players how todeal with many of the challenges they will face in life.

    Take Delight in Young People
    Liking kids has to be a priority. Your primary reason for coachingshould be to help young people grow, mature and develop in tosuccessful, well rounded and respected adults. If course we all wantto win, but if winning is the only thing that counts, you'll neverhave the pride and satisfaction that comes from your players succeed at life.
    You have to coach for the right reasons. You must focus on teachingyour players proper values. Important values to teach includediscipline, hard work, conquering fear and tension, having pride intheirselves and their teammates, establishing attainable goals, andmore importantly stiving to accomplish those goals.
    Don't coach for the wrong reasons, such as boosting your ego orwanting to be in the limelight. Don't use your players to fan yourego because then they become pawns instead of people.

    You won't be able to accomplish everything that you want toaccomplish if you don't have a concrete, workable plan. Everypractice is a race against time, don't waste a minute. Determine whatyou want to accomplish for each practice in order to obtain your teamgoals. Your assistants must understand your plan and how you want thefundementals to be taught. You must also listen to imput from yourassistants and be willing to take their suggestions underconsideration. This should be done before practice so that no time is wasted.

    Enthusiasm is a necessity whether you are coaching baseball,basketball, soccer, softball or volleyball. The thought of workingwith your players should motivate you and get you excited about whatthey are accomplishing. You should treat every player as if they wereBabe Ruth or Michael Jordan and every practice as if it were the lastgame of the World Series.

    The ability to go over things again and again, never losingenthusiasm, is a must for a great coach. Every great athlete had amentor who had the patience to teach the fundementals of the sport.One of the greatest experiences of coaching is to see the leasttalented suddenly blossom, all because you never gave up on theplayer. The player will not forget how they became successful andwill take the same values into their lives.

    It is difficult to differentiate between patience and persistence,they go hand in hand for a coach. You must persist and you must teachyour kids to persist. Persistence in simple words, is never givingup. Each of us has failed at times but what is more important thanfailure is what we do after we fail. The greatest thing about defeatis that it is a powerful learning tool.

    You must be sincerely concerned about your players, first as humanbeings and second as players. Being concerned, listening as well asteaching and sharing decision making will empower you players to playtheir best. Sincerity and concern mean that the game and its outcomeare secondary to the people playing it.

    Being fair goes along with sincerity and concern. Everyone wants afair chance to so what they can do. They want an opportunity! Eachday a coach must re-evaluate personnel. Never discuss one of yourplayer's abilities with another player on the team. Make onlypositive comments during and after practice and games. Never singleout one player to praise. I try to keep a list during the game andwrite down as many positive things that a player has done that I canfind. After the game I will go through the list and state a couple ofthings that each play did that helped the team.

    Monday, June 9, 2008

    Malaysian Rowers

    The team was on their way to Manila Sea Games 2005. Location: KLIA

    The scullers: From the left, Tonga (Syukri), Acap (Syahrul), Coach Hadi, Aidy (#1 fan), Dedeq (Nordiana) & Afong (Tan Suet Fong).

    Moderator & the scullers.

    Sunday, June 8, 2008

    Just say row: Blindness is no handicap

    by joe eskenazi
    staff writer

    When Aerial Gilbert first learned to row, her college coaches often advised her to close her eyes, shut out the distractions of the outside world and soak in the feel of the boat. She never could have realized how important the advice would turn out to be. Decades later, when a bottle of tainted eyedrops robbed Gilbert of her sight in 1988, it changed every aspect of her life. But one. “Being blind, you’re on an equal playing field in the boat as a sighted person. You’re rowing backwards, anyway,” said Gilbert, the director of volunteers at Guide Dogs for the Blind in San Rafael. “As long as you have someone to guide the boat down the river, you’re on an equal field.”
    Come Sunday, March 28, Gilbert will be inducted into the Sports Hall of Fame on eastern Long Island, N.Y., where a plaque in her name will be on permanent display. Gilbert was nominated for the honor by a fellow U.S. national team rower.
    Rowing has been a huge part of her life ever since she was first transfixed by the awesome power and effortless synchronicity of sculls gliding across the surface of the water. But, following her accident — which police believe was the result of a disgruntled factory worker filling the eyedrop bottle Gilbert would eventually buy with lye — rowing has become the 49-year-old’s catharsis and refuge.
    The sudden, painful blinding left Gilbert, a busy pediatric nurse and an athlete since age 2, unable to even walk safely around her own house. “The first six months, I didn’t handle it well. I didn’t go anywhere or do anything. But a friend from the boathouse said, ‘I’m taking you out rowing. You don’t have to see in order to row; we’ll take out a double,’” recalled Gilbert, who lives in Petaluma and now rows in two- and four-person boats. “It was like getting onto a bike after you learned how to ride when you were a kid. It was instantaneous. There were no problems. I just jumped in the boat and started rowing. Getting into the boat and moving through the world feeling strong and safe was an amazing opportunity for me. … I have to say, between rowing and getting my guide dog, those were the pivotal factors that allowed me to put my life together.” Gilbert immediately laid her own doubts to rest, but the rest of the world took some convincing. More than a few boathouse owners were reluctant to allow a blind rower out
    onto the waves for fear she would run into something and ruin the expensive boat. They sang a different tune, however, once they saw her out on the water. That’s not to say there haven’t been dicey moments out there.
    While competing in a race in the last Petaluma River Regatta, a stray eight-man boat crossed Gilbert’s path. She was smacked across the back by an oar and propelled into the water. Gilbert had the wind knocked out of her, but quickly found her way back into the boat, kept rowing, and her two-person boat finished second in the race. In addition to rowing in Master’s Division tournaments, Gilbert has helped to start up an “adaptive division” U.S. national team boat, featuring a pair of blind rowers and a pair of above-the-knee amputees. Competing in the 2002 World Rowing Championships in Milan, Gilbert’s adaptive boat took home the bronze medal.
    Her inauguration in the Sports Hall of Fame — yes, she says with a laugh, there is such a thing — is a double victory. Not only is it a win for disabled athletes, it’s also a big step for an athlete in a non-major sport.
    But Gilbert’s biggest thrill will come when more young people hop into boats and prove that blindness may be a disability, but it’s no handicap. “There are sports where blind kids can participate with other blind kids, but there are no other sports where blind youth can participate equally with sighted kids,” she said. “Since I’ve lost my sight, rowing is the only time during my waking hours when I can forget I’m blind. Other times, I’m really aware of it. But I put all my power into it and I don’t have to worry about running into everything. I can just row.”

    CopyrightJ, the News Weekly of Northern California
    Rowing Canada Aviron

    Monday, June 2, 2008

    Adaptive Rowing

    Adaptive rowing is rowing or sculling for rowers with a disability who meet the criteria set out in the Adaptive rowing classification regulations. Adaptive implies that the equipment is “adapted” to the user to practice the sport, rather than the sport being “adapted” to the user.

    The International Rowing Federation (FISA) is the sole world governing body for Rowing, and the sport is practiced by athletes in 24 countries. It was introduced into the Paralympic programme in 2005 and will hold its first Paralympic events in Beijing in 2008.

    Adaptive rowing is open to male and female rowers, and is currently divided into four boat classes which are part of the World Championships programme: LTA4+, TA2x, AW1x and AM1x.The LTA4+ and TA2x are mixed gender boats. Races are held over 1000 metres for all four events (although LTA4+ was raced over 2000m until the 2005 World Rowing Championships).


    A. LTA (Legs, trunk and arms)
    The LTA class is for rowers with disability but who have the use of their legs, trunk and arms and who can utilise the sliding seat. LTA rowers must meet minimum disability requirements in at least one of the following three disability groups:
    (1) Intellectual disability
    (2) Visual impairment
    (3) Physical Disability

    B. TA (Trunk and Arms)
    The TA class is for rowers who have trunk movement but who are unable to use the sliding seat because of significantly weakened function of the lower limbs as defined below.
    Eligible TA rowers would typically have a minimum disability equivalent to at least one of the following:
    • Bilateral around knee amputation, or impaired quadriceps, or
    • Neurological impairment equivalent to a complete lesion at L3 level, or an incomplete lesion at L1, or
    • Combination of the above such as one leg with around knee amputation and one leg with quadriceps impairment; or
    • have been classified by the international sports federation for athletes with cerebral palsy (CP-ISRA) as eligible to be in CP Class 5.

    C. A (Arms Only)
    The A class is for rowers who have no or minimal trunk function (i.e. shoulder function only). An A class rower is able to apply force using the arms and/or shoulders only. The classifiers shall adopt a Functional Classification Test in their assessment process, using the scale set out therein.:
    Eligible rowers would typically have a minimum disability equivalent to at least one of the following:
    • Cerebral Palsy Class 4 (CP-ISRA); or
    • Neurological Impairment with a complete lesion at T12 level, or an incomplete lesion at T10, or
    • Functional impairment of rectus abdominis (Beevor’s sign).

    Refer more details at this link: