Great Climbing
Loads of adventure.
Just listening to the music and watching the scenes transition smoothly is 2minutes of my life well spent
Thursday, September 30
Something to psyche up on
Great Music
Great Climbing
Loads of adventure.
Just listening to the music and watching the scenes transition smoothly is 2minutes of my life well spent
Great Climbing
Loads of adventure.
Just listening to the music and watching the scenes transition smoothly is 2minutes of my life well spent
Tuesday, September 28
Care for Our New Toy
Hello, created a post in case it goes unnoticed in the tag board.
When screwing tiles onto the volume using the impact driver, PLEASE align the bolt correctly before screwing the tile in. It's even possible to misalign the bolt when screwing the tile in using an allen key so all the more don't zua blindly when using an impact driver. It doesn't use T nuts which you can replace if the tread gets warped.
It's new so it should be easy to screw tiles in. If it feels very stiff and slightly stuck, the bolt may not be aligned so do check .
Lastly, I noticed that you don't really require very long bolts for the volume to screw tiles in. Perhaps just the length of the first digit of your index finger.
Alright enjoy :) No one has claimed first blood yet ie. abrasions.
EDIT: Yixiang raised a point. DON'T screw screw ons on the volume. They do that for comps. But for now, we're not really sure if there are any implications on durability, damage etc. so let's be conservative. Perhaps that option can be explored next time.
When screwing tiles onto the volume using the impact driver, PLEASE align the bolt correctly before screwing the tile in. It's even possible to misalign the bolt when screwing the tile in using an allen key so all the more don't zua blindly when using an impact driver. It doesn't use T nuts which you can replace if the tread gets warped.
It's new so it should be easy to screw tiles in. If it feels very stiff and slightly stuck, the bolt may not be aligned so do check .
Lastly, I noticed that you don't really require very long bolts for the volume to screw tiles in. Perhaps just the length of the first digit of your index finger.
Alright enjoy :) No one has claimed first blood yet ie. abrasions.
EDIT: Yixiang raised a point. DON'T screw screw ons on the volume. They do that for comps. But for now, we're not really sure if there are any implications on durability, damage etc. so let's be conservative. Perhaps that option can be explored next time.
Sunday, September 26
FIVE FIVE FIVE?
hello everybody =)
yah i am another person to say sorry for taking so long to update this blog.
not that i am trying to be uninteresting with the introduction paragraph, but let me just go straight into the FIVE FIVE FIVE things about myself/
1. i was first introduced to climbing/bouldering by my army friend, Brian (Puay Hoon's boyfriend if you know who). the first time i went into a bouldering gym (Yishun Safra) was in late december 2008. that was my first encounter with bouldering. i bought my first pair of madrock after my second time climbing/bouldering. well i guess sometimes when you feel that you have started off quite okay for a sport you would want to try pursuing it further? so after the shoes, i got my own harness and carabiners. and after those, i actually bought a climbing rope with a friend! overly enthu =). besides climbing in asia, lab and yishun, i have only been to dairy farm, camp5 and batu caves. i am really looking forward to see more of the climbing world out there!
2. honestly i still feel like a noob climbing with all of you. for a sport, skill and strength aside, i feel that experience still counts for alot. it is still about how much and how long you have been with the sport. most of you climb with much confidence even after falling off a route repeatedly. for me, i still feel the lack in that confidence and familiarity for the sport even after completing a route. but of course i am making progress to get that good "feel" for the sport, so please guide me =)! i enjoy climbing because i feel that most of the time it is quite intuitive. it is kinda like saying climbing is an innate ability, like running. it is a sport with a simple logic but yet challenging. the environment is mostly fixed and it is you who have to get used to it. the competitors for the sport is real, but the competition is actually between you and yourself. haha just my opinion.
3. eh still on sports. i have been playing volleyball since primary 4. i was from my school's volleyball team since then till jc2. hmm come to think of it, i represented my formation in army for volleyball too. i see volleyball as an uncommon sport which not anyone would know how to play. unlike soccer or basketball, it would not be very likely for you to see a decently game being played anywhere in the neighbourhood. no volleyball court and net ah! i do play soccer and basketball too. i love running. i recently knew how to swim, picked up sailing and had a level1 cert, tried windsurfing and attempted tennis (both cannot make it), got my basic openwater diving cert like serene, went on a 1 and a half months trekking/mountaineering/for fun trip in India. basically i am a cannot sit still, outdoor loving, sports person =).
4. i have an interest in visual art. interest doesn't mean you have to be good at it or anything =). i feel that it is about knowing what you like, what you think is beautiful, and what you appreciate. i like colours and designs and patterns. i think part of it leads me to develop a interest in photography. i started reading up on photography and bought my current camera during and after jc2. photography is a expensive hobby so i could only afford the cheapest. contrary to popular belief that dslr is a thousand dollar thing/toy, my d40 cost about $790 before gst. I believe that through photography, it is one of the easiest way for anyone to create a beautiful artwork (in a form of a picture). but after entering to uni, i seldom touch my camera.
5. okay last point for random facts about me: i don't play computer (PC) games. the only games i play are call of duty and marvel ultimate alliance on ps3. i have a psp but i don't use it. i don't go clubbing. i have only been into a club twice and i dislike it. i like Spider-Man. i like to eat green-tea ice-cream. i have 3 elder sisters and that make me the youngest and only boy in the family. i have been living in the same house since i was born. i can't take crazy rollercoaster rides. i can juggle 3 balls. i joined violin as a cca in primary school, but i cant play any musical instruments including the recorder. i am not as blur as i sometimes seemed to be......
okay done. ALICIA, you are next! =)
yah i am another person to say sorry for taking so long to update this blog.
not that i am trying to be uninteresting with the introduction paragraph, but let me just go straight into the FIVE FIVE FIVE things about myself/
1. i was first introduced to climbing/bouldering by my army friend, Brian (Puay Hoon's boyfriend if you know who). the first time i went into a bouldering gym (Yishun Safra) was in late december 2008. that was my first encounter with bouldering. i bought my first pair of madrock after my second time climbing/bouldering. well i guess sometimes when you feel that you have started off quite okay for a sport you would want to try pursuing it further? so after the shoes, i got my own harness and carabiners. and after those, i actually bought a climbing rope with a friend! overly enthu =). besides climbing in asia, lab and yishun, i have only been to dairy farm, camp5 and batu caves. i am really looking forward to see more of the climbing world out there!
2. honestly i still feel like a noob climbing with all of you. for a sport, skill and strength aside, i feel that experience still counts for alot. it is still about how much and how long you have been with the sport. most of you climb with much confidence even after falling off a route repeatedly. for me, i still feel the lack in that confidence and familiarity for the sport even after completing a route. but of course i am making progress to get that good "feel" for the sport, so please guide me =)! i enjoy climbing because i feel that most of the time it is quite intuitive. it is kinda like saying climbing is an innate ability, like running. it is a sport with a simple logic but yet challenging. the environment is mostly fixed and it is you who have to get used to it. the competitors for the sport is real, but the competition is actually between you and yourself. haha just my opinion.
3. eh still on sports. i have been playing volleyball since primary 4. i was from my school's volleyball team since then till jc2. hmm come to think of it, i represented my formation in army for volleyball too. i see volleyball as an uncommon sport which not anyone would know how to play. unlike soccer or basketball, it would not be very likely for you to see a decently game being played anywhere in the neighbourhood. no volleyball court and net ah! i do play soccer and basketball too. i love running. i recently knew how to swim, picked up sailing and had a level1 cert, tried windsurfing and attempted tennis (both cannot make it), got my basic openwater diving cert like serene, went on a 1 and a half months trekking/mountaineering/for fun trip in India. basically i am a cannot sit still, outdoor loving, sports person =).
4. i have an interest in visual art. interest doesn't mean you have to be good at it or anything =). i feel that it is about knowing what you like, what you think is beautiful, and what you appreciate. i like colours and designs and patterns. i think part of it leads me to develop a interest in photography. i started reading up on photography and bought my current camera during and after jc2. photography is a expensive hobby so i could only afford the cheapest. contrary to popular belief that dslr is a thousand dollar thing/toy, my d40 cost about $790 before gst. I believe that through photography, it is one of the easiest way for anyone to create a beautiful artwork (in a form of a picture). but after entering to uni, i seldom touch my camera.
5. okay last point for random facts about me: i don't play computer (PC) games. the only games i play are call of duty and marvel ultimate alliance on ps3. i have a psp but i don't use it. i don't go clubbing. i have only been into a club twice and i dislike it. i like Spider-Man. i like to eat green-tea ice-cream. i have 3 elder sisters and that make me the youngest and only boy in the family. i have been living in the same house since i was born. i can't take crazy rollercoaster rides. i can juggle 3 balls. i joined violin as a cca in primary school, but i cant play any musical instruments including the recorder. i am not as blur as i sometimes seemed to be......
okay done. ALICIA, you are next! =)
Tuesday, September 21
something i'm guilty of not doing!
The PsychCentral post offers a lengthy exploration of what it means to eat normally.
Eating to Fuel Exercise
By TARA PARKER-POPE Leslie Bonci
No matter what kind of exercise you do – whether it’s a run, gym workout or bike ride – you need food and water to fuel the effort and help you recover.
But what’s the best time to eat before and after exercise? Should we sip water or gulp it during a workout? For answers, I spoke with Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center and a certified specialist in sports dietetics. She’s also the author of a new book, “Sports Nutrition for Coaches” (Human Kinetics Publishers, July 2009). Here’s our conversation.
Q.How important is the timing and type of food and fluid when it comes to exercise?
A.I take the approach of thinking of food as part of your equipment. People are not going to run well with one running shoe or ride with a flat tire on their bike. Your food is just like your running shoes or your skis. It really is the inner equipment. If you think of it this way, you usually have a better outcome when you’re physically active.
Q.What’s the most common mistake you see new exercisers make when it comes to food?
A.There are two common mistakes. Often somebody is not having anything before exercise, and then the problem is you’re not putting fuel into your body. You’ll be more tired and weaker, and you’re not going to be as fast.
The second issue is someone eats too much. They don’t want to have a problem, so they load up with food, and then their stomach is too full. It’s really a fine line for getting it right.
Q. At what point before exercise should we be eating?
A. I like it to be an hour before exercise. We’re just talking about a fist-sized amount of food. That gives the body enough food to be available as an energy source but not so much that you’ll have an upset stomach. So if you’re going to exercise at 3 p.m., you need to start thinking about it at 2 p.m.
Q.What about water? How much should we be drinking?
A. About an hour before the workout you should have about 20 ounces of liquid. It takes about 60 minutes for that much liquid to leave the stomach and make its way into the muscle. If you have liquid ahead of time, you’ll be better hydrated when you start to be physically active.
Q.Can you explain more about what you mean by a “fist-size” of food?
A.That’s just a good visual for the amount. It could be something along the lines of a granola bar. I’m not a fan of the low carb bars. You need carbs as an energy source. We can’t really just do a protein bar. You want something in the 150 to 200 calorie range. That’s not enormous. Maybe a peanut butter and jelly wrap cut into little pieces, a fist-sized amount of trail mix. The goal is to put some carbohydrate in the body before exercise as well as a little bit of protein.
Q.What if I’m planning a long run or bike ride that’s going to keep me out for a few hours? Should I eat more?
A.If we put too much food in the stomach in advance of exercise, it takes too long to empty and that defeats the purpose. We want something that will empty fairly quickly. If you’re exercising in excess of one hour, then you need to fuel during the exercise. For workouts lasting more than an hour, aim for about 30 to 60 grams of carbs per hour. We’re not going to be camels here. Some people use gels, honey or even sugar cubes or a sports drink.
Q. Does the timing of your food after you’re finished exercising make any difference?
A. Post exercise, my rule of thumb, I like for people to eat something within 15 minutes. The reason for that is that the enzymes that help the body re-synthesize muscle glycogen are really most active in that first 15 minutes. The longer we wait to eat something, the longer it takes to recover.
Q.Why is it that peanut butter sandwiches come up so often as good fuel for exercise?
If people are really embarking on an exercise program and want to prevent that delayed-onset muscle soreness, refueling is part of it. Again, it’s a small amount – a fist-sized quantity. Low-fat chocolate milk works very well. The goal is not a post-exercise meal. It’s really a post-exercise appetizer to help the body recover as quickly as it can. You can do trail mix, or make a peanut butter sandwich. Eat half before and half after.
A. It’s about having carbohydrate with some protein. It’s inexpensive and nonperishable. That’s a big deal for people, depending on the time of day and year. They’re exercising and they don’t want something that will spoil. Peanut butter is an easy thing to keep around.
Q.What do we need to know about replenishing fluids as we exercise?
A. Everybody has a different sweat rate, so there isn’t one amount of liquid that someone is going to need while they exercise. Most people consume about 8 ounces per hour – that’s insufficient across the board. Your needs can range from 14 ounces to 40 ounces per hour depending on your sweat rate. Those people who are copious sweaters need to make an effort to get more fluid in while they exercise. I’m a runner, and I can’t depend on water fountains, so either someone is carrying water or you bring money. Store keepers always love that when you give them sweaty bills!
But nobody can be a camel. If you aren’t taking fluid in you have a risk of heat injury and joint injury, and strength, speed and stamina diminish. This is an important part of any training. Put fluid back into the body during exercise.
Q. Should we keep sipping fluids while we’re exercising?A. How we drink can make a difference in how optimally we hydrate our body. A lot of people sip liquids, but gulping is better. Gulps of fluid leave the stomach more rapidly. It’s important to do this. It seems counterintuitive, it seems like gulping would cause a cramp. People are more likely to have stomach cramps sipping because fluid stays in their gut too long.
When you take more fluid in, gulps as opposed to sips, you have a greater volume of fluid in the stomach. That stimulates the activity of the stretch receptors in the stomach, which then increase intra-gastric pressure and promote faster emptying. This is why gulping is preferred.
Q. Do you have any recommendations about the frequency of meals for people who exercise regularly?
A.If you have breakfast, lunch and dinner and a pre- and post-exercise snack, that’s at least five times a day of eating. When people are physically active, anything under three meals a day is not going to be enough.
(article above is from: http://well.blogs.nytimes.com/2009/07/02/eating-to-fuel-exercise/)
hope it's been useful if not interesting!
crystal
Thursday, September 16
Dear climbers,
in this upcoming year, we are to develop ourselves holistically, hence aside from soccer training this friday night for pure pleasure, we are going to JAM! JAM aka make music with strange instruments and your own voice, is a-soon-to-be-tradition in the climbing club due to the exisitance of many talented musicians! for example, the infamous rocker bert plays drums so well that he can even make music from KFC drumsticks, daniel the piano genius and of cause, resident singer Arvin Tang with sucha beautiful voice.
come join us after monday's carnival, dont be afraid if you have never tried it before. u'll enjoy it=) confirm attendance ASAP here for we have to book the Jamming room! this time, besides the rock songs, we may experiement with some chinese songs! =D
Wednesday, September 15
FIVE FIVE FIVE
Hello:D
I know i'm super late for this blog update! Cause i'm quite lazy and i keep procrastinating:) Plus i'm such a noob at things like these cause i don't know how to work this blogger. So yes, it's finally here(: 5 things about myself.
1. I started climbing ever since JC1 in Temasek Junior College, so it's been only about 3 years? took up this sport mainly cause i wanted to try out something new and of course, was attracted by TJ's rock wall(: Slowly, my passion for climbing grew stronger and stronger... It has always been my motivation. No matter how tired i am from everyday's class, i will always be looking forward to training at the end of the day. Climbing is something that i enjoy doing all the time and it makes me happy! I'm sure everyone is the team has the same kind of passion for climbing too. Sometimes bouldering too much makes me feel quite unbalanced though, high-wall makes me feel good and much more satisfied whenever i complete a route. Maybe it's the fresher air i get each time i climb higher(:
2. Other than climbing, i love diving as well(: Yep, i was certified this year during my many months long break after Alevels! Have been wanting to learn diving and i finally got my chance to during my holidays. The first time i breathe underwater, i felt a sense of calmness. The cold dry air you breathe underwater through the oxygen tank is just different from any other air. Not that the air has magical powers, but it's the environment. Underwater world is just awesomely beautiful and amazing. It's always good to break away from the busy, stressful world and get underwater! It's calm, peaceful and quiet.... Sometimes, i wish our world would be like that too:)
hope to go to different places to dive!
3. It's my dream to travel around the world. I want to see and experience the different culture and lives(: School's always so busy for me to do things i want to do. Now that i'm in uni, holidays are longer so.......... more enjoyable moments for me(: One advice, travel alone or with frens. Traveling with family never seemed fun for me. With friends, you can do anything you want, play like crazy and have all the fun in the world. When you travel alone, you have all the time in the world to yourself. When everything gets too fast in life, all you need is just alone and away from everything.
4. I can be quite loner at times one leh, like everything just do myself, go myself. I like to take long bus rides myself cos i can have the time to think and reflect or sleep:D When i'm tired, i think i look damn sian. Then i won't really talk... it's not that i'm unfriendly, just sleeeeppppyyyyyy:) You all can make friends with me! the more the merrier:D come come come!
5. At first, i thought i was already quite small sized. Then come into the team, hmmm actually quite a lot all about same same one(: makes me feel like home! Sometimes, i feel bigger;) My tjc climbing team calls me xiao-ser cos they think i'm small. But if they see the girls, then half the girls team become xiao-something ready:D
OKAY, so that's basically about me. But of course, i dun always give full details. Like that everyone know your personality then you dun seem as unique anymore(:
Next up will be...............
CHRIS :)
Tuesday, September 14
Love eating but want to Climb Well too=) Read this then!
The essential nutrients required for normal body functioning are proteins, carbs, fats, minerals, vitamins and water.
Proteins are essential to growth and repair of muscle, skin and other body tissues. Foods that are natural sources of proteins are eggs, diary products, meat, fish, beans, nuts and seeds.
Carbs are our main source of energy. They constitute the essential body fuel. Carbs are divided between simple carbs (sugars) and complex carbs. Complex carbs rich foods are rice, pasta, bread, muesli, potatoes. Chocolate, candy bars and sugar are richer in simple carbs.
Fats are an essential nutrient that the body needs to process vitamins and minerals. Fats can be cowboyishly labelled good fats and bad (for the health) fats. The bad fats (saturated fats) are found in butter, lard, coconut oil, dairy products (especially cream and cheese), fat meat, chocolate and candy bars. Good fats (unsaturated fats) are found in nuts and fish (among others) – some of them (omega 3 and omega 6) are essential for human growth.
Minerals and vitamins are essential nutrients that our body needs in small amounts to work properly. Minerals and vitamins can be found in varying amounts in a variety of foods such as meat, cereals (including cereal products such as bread), fish, milk and dairy foods, vegetables, fruit and nuts.
Water: drink plenty of it, both during exercise and rest, on hot and on cold days. Drink minimum 2 litters per day.
Carefully planned nutrition must provide both an energy balance (i.e. about 2000 calories for women and 2500 for men per day) and a nutrient balance (generally considered to be 45-65% carbs, 25-35% fat and 15-35% protein). Climbers will need to tweak these somewhat depending on their lifestyle and priorities. Weekend warriors who have sedentary jobs should try to keep their intake of fats and simple carbs low (especially on non climbing days) whereas travelling vagabonds can afford to be a bit less disciplined. Also, it is sensible to increase the carbs intake on climbing days and the protein intake on rest days.
Some practical suggestions
The recovery meal: This is probably the most important meal for a climber. Following a hard climbing session a climber’s energy stores are depleted and some of the muscle fibres are damaged. The recovery meal is crucial in order to allow you to replenish your energy reserves and to repair your muscles to be able to climb again soon. In order to replenish energy reserves you need to eat carbs, as soon as possible after climbing. Consuming carbs (approximately 2g per kg of body weight), and approximately 30g of protein within 2 hours after exercise speeds up the recovery time. My ideal dinner between two climbing days is a big pasta meal and 100-150 grams of chicken breast.
The pre-session meal: If you are going to climb you need energy i.e. carbs. As a rule of thumb, avoid too much proteins and fats before a climbing session (mixing carbs and proteins can slow down digestion). Endurance athletes famously eat rice or pasta for breakfast on training days. I have tried it and it works fabulously for me. Also allow at least an hour between a meal and a climbing session (the larger the meal the longer you should allow for your body to digest at least partially the meal).
During a climbing session: If you are planning a hard day out climbing, to avoid depleting your energy stores try to have light snacks every two hours. Avoid fats or proteins as this slows down digestion. Fruits (especially bananas or dried fruits), whole meal bread and … some pasta (no tomato sauce – try it with some sugar, it tastes surprisingly good) work quite well.
Day off meal
If you are planning a day off, it makes sense to increase your protein intake to speed up the muscle fibre repair process. However you will also need some carbs (complex carbs!) to keep your energy reserves. Unless you have a good metabolism, avoid exceeding the recommended calories intake as excess food (especially sugars) may be converted into fat.
Saturday, September 11
It's SOCCER time!!
Anybody wanna play soccer this coming Friday after 6pm @ handball court? Let's not climb and try a different sport this time!
So far there's Arvin, Heng Hong and myself. Bring your soccer shoes or sports shoes to kick some BALL!! (Girls are more than welcome to join also! Just play play only)
Leave a comment here if you're interested so that I roughly know how many people are coming! 1 more week to recess week!! =)
Tuesday, September 7
looking for some help tomorrow!
Hi guys! I need some help to return some of the logistics stuff to SRC tomorrow. Meet me outside the gym at around 4.30! Sorry it's a little last minute because i only knew about it not too long ago
loss of house keys
whoever took it please return it to me asap if not i will not be able to go home!
has a green key along with the rest
has a green key along with the rest
MEN TOYS
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| Jia hua testing his new wireless keyboard from his bed |
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| bert playing with his ball |
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| Ultimate dream desk???hahaha |
