December 7, 2009
POL-ITE News
December 2, 2009
REDSPORT!
VOTE!
POSB Favourite Athlete of the Year (Boys)
Look for..
Muhammad Hairul Bin Yahya
Ng Yong Ann
You have 5 votes and have to use them all at one go.
- Vote for them 2 and your other favourites!
Deadline: Midnight, 1 January 2010.
December 2, 2009
Forever as one =)
HELLO PEOPLE.
NO THE POL-ITE PICTURES ARE NOT UP.
but it’ll be up once i got the results and pictures alright? 
ANYWAYS, MORE IMPORTANT STUFF NOWWWW!!!!
The year 3s are graduating already! ):
*emo*
*cries*
Okay okay. Don’t go all emotionally eh.
I believe and I know, that even though it’s time for them graduate.. It doesn’t mean they will not be coming back anymore! They’ll be back to help pace us and make sure we come back even stronger! (:
Soooo..
There is something for the year 3 girls and those stepping down.
Here’s a blog post and video just for you all special ones (:
- Credits of blog post and video to Kelroy Wee!
“It is only through labor and painful effort, by grim energy and resolute courage, that we move on to better things”
“There is nothing worth the wear of winning, but laughter and the love of friends.”
Oh…
Just some last word before I end this post,
Once a Republic Canoeist, always in our hearts!
We’re a team that stays strong even in times if toughness (sufferings during training!).. One team that doesn’t blame anyone for the loss we have.. Instead, we’re thankful for all that happened as it pull us all even closer (we hug each other so tightly that we ourselves can’t breathe :S ) !
Strong as one, forever =)
December 2, 2009
Next race..
Singapore Canoe Marathon 2010!
Day: Sunday
Date: 17 January 2010
Time: 8:30 am
Venue: Marina Reservoir
Registration:
‘Form A’ of events must be sent in by 28th December.
Final Entry ‘Form B’ with name and entry fee by no later than 8th January 2007, 1800 hrs (closing date).
Team manager meeting:
12th January
7:30 pm
(venue to be informed)
Attendance is compulsory as number plates and bib number will be issued.
http://www.scf.org.sg/Events/EventPages/SCM2010/SCMarathon2010.htm
November 24, 2009
Recovery week :)
It’s not time for you to slack and do whatever you want, such as sleep late or eat anything you like. However, it’s the time that you eat and sleep well! You might go “Yes I can sleep late because training isn’t that intensive!”.
Think again.
Athletes often exercise longer and harder so they can improve. But without adequate rest and recovery, these training regimens can backfire, and actually decrease performance. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss. Rest days are critical to sports performance, physiologically and psychologically. Rest is physically necessary so that the muscles can repair, rebuild and strengthen.
During recovery:
- the body adapts to the stress of exercise and training effect takes place
- the body replenish energy stores and repair damaged tissues
- energy stores are replenished and tissues are repaired
Please have at least 7 to 8 hours of sleep – not only the day before race, but the whole week before so that your body is able to get used to it. Having sufficient sleep only the day before does not have any effect.
Read this up to understand more:
It’s here.
The day we’ve been training the whole year for.
“The secret of success:
Put your heart, mind, intellect and soul even to your smallest acts.”
soul: wind yourself to the right emotion
mind: pushing yourself over your limits
intellect: planing yr race
heart: racing your heart out
Let’s do this.
November 2, 2009
Reminders
Some reminders for the whole team (Year 1s to Year 3s):
1. Daily Grades:
As you all know, there is a minimum GPA grade of 2.5 if you guys want to race. This doesn’t only apply to POL-ITE race. All those who are not racing for POL-ITE and your GPA is below 2.5, please pull yr GPA up as it would affect when coach wants to put you down for race in future.
Yes, wanting to paddle fast is linked to attending as much training possible. But be reminded, this is a school. You enrolled into a school; your academic is priority no matter what. Time management is key. Learn to balance out your studies and sport.
You want to excel in paddling; you got to be able to handle your academic as well.
2. UTs:
The UTs are here and its going to cut into the time we have for training, especially water training. Please try to leave class ASAP after your UT is over. Or if possible, try to finish your UT earlier so we can start training on time.
Land: Try to reach class ASAP and reach the complex on time. If you will be late, take the initiative to inform the captains so they would know who we are waiting for.
Water: It’s crucial to inform the captains whether you will be late to catch the bus. The bus cannot wait more than 10 mins, if not there would be additional charges that the school has to pay. Please take the initiative to be early or on time for the bus so we can start training once we reach.
No matter what, make an effort to be on time for trainings. If you somehow can’t, please inform the captains.
3. Training:
We do not have much time left. POL-ITE is approaching and training intensity is going up. Most of us improved and got good results from the holiday hardcore training. Spending only those few weeks paddling hard and hoping to achieve something during POLITE is impossible. It’s a long term effort that makes the difference. Let’s keep up the good work and hang in there!
Everyone’s effort makes an impact on the route to the championship. The team needs everyone to put in their best during training. THE TEAM NEEDS YOU. I know you want it badly.
Don’t lose focus.
4. Eat and sleep well:
Eat well –
- Eat sufficient before and after training. You can check out more about nutritional intake here.
- If you’ve eaten a meal, wait at least an hour before exercising, because a full stomach does appear to cause problems for some people during exercise.
- Don’t drink too much right before training (stop drinking much about 45min. before training), have small sips. This is to prevent from getting stitches when running.
- Drink loads of water during and after training, to replenish all the lost fluid.
Sleep well –
The power of good sleep is mostly underestimated. Once you start training, your body would feel tired naturally as compared to before you started training. Having regular amount of sleep would not only improve your mood and alertness but also your ability to perform better and performance.
Athletes can easily fail to get regular, consistent hours of sleep. This lack of sleep, or “sleep debt,” would have a negative effect on sports performance, as well as cognitive function, mood, and reaction time.
What does sleep do or help us?
Deep sleep helps improve athletic performance because this is the time when growth hormone is released. Growth hormone stimulates muscle growth and repair, bone building and fat burning, and helps athletes recover. Studies show that sleep deprivation slows the release of growth hormone. Sleep is also necessary for learning a new skill, so this phase of sleep may be critical for some athletes.
Check yourself!
If you fall asleep within 20 minutes of going to bed and wake up without an alarm, you are probably getting the right amount of sleep. If you fall asleep immediately upon hitting the pillow and always need an alarm to wake up, you are probably sleep deprived.
What you can do
- Make sleep a priority in your training schedule.
- Increase your sleep time several weeks before a major competition.
- Go to bed and wake up at the same times every day.
- Take daily naps if you don’t get enough sleep each night
To read in more details, read here and here.
5. Team:
POL-ITE is coming and it’s time to train hard. But we shouldn’t forget the simple things such as discipline. Be reminded the proper footwear in and around campus, late coming for trainings, misuse/damage to boats/paddles/life jackets and by-passing of captains.
You do not want these things to happen:
- our IG getting banned because of improper footwear around school
- equipments that are going to be used for race, getting damaged/chipped
Yes it’s minor, but it is in the small things that make a difference. You do not want to end up losing because of damaged equipments. Please take responsibility of the equipment the team is using for race.
6. YOU:
Check yourself. Click “Ask yourself” at the top bar and think about it.
Lastly…
The team is getting near to DOUBLE CHAMPIONSHIP. This is the time we step up our game, bring home the gold and show the other polytechnics that Team Republic is a squad not to be messed with! 来!
RPC SA!
September 9, 2009
090909! ♥
090909
09/09/09
9 Sep ‘09
RPC Girls
4 Year 2s
5 Year 3s
9 of us
Theme of the day
Sec school P.E. Attire!
Attendance taking!
Reg 1: Beverly Brenda Kim Shu Mei
Reg 2: Chang Zhen Yu
Reg 3: Gan Sheau Jun
Reg 4: Gao Shu Min Joanne
Reg 5: Neo Si Hong
Reg 6: Tan Pei Geok Angeline
Reg 7: Teo En We Catherine
Reg 8: Wee Yu Ting (Kelroy)
Reg 9: Yuen Pei Ling Adeline
Ok! Very good..
Everyone is present for class! 
Now class.. Time to..
LINE UP!
Front View
Back View
*IN ALPHABETICAL ORDER!
FROM LEFT:
LOYANG
MACPHERSON
NORTHLAND
PRESBYTERIAN HIGH
RIVERSIDE
SWISS COTTAGE
SIGLAP
WESTWOOD
WHITLEY
Very nice!
Next photo..
NERDS! 
“Very good.. The class monitor brought the measuring tape I asked for..”
Finally..
Class Photo!
Formal
Informal
Alright class..
You’ve done very good today!
So you’re dismissed from class!
*greets teacher.. “Thank you Teacher.”
THE END.
♥
September 6, 2009
Team Lunch!
Team lunch with Coaches!
Purpose: Team lunch before Coach LKY leaves for his business trip
Venue: Sakura (Admiralty Park)
Time: 12.30pm – 2.30pm
Date: 5 Sep ‘09
Attire: Red Polo Tee
Price (buffet lunch) : $26-27
Year 2 Girls!
Year 3 Girls
RPC Girls Team
Team with some juniors who joined the lunch
Lastly..
RPC Senior Team ♥
We wish coach LKY a safe business trip.
August 3, 2009
Stretch!
Stretching is a way to get your body ready for exercise and is also a way to improve flexibility at the end of your workout. Your muscles feel relaxed after you stretch properly and this will also help prevent muscle related injuries. Try the following stretches for your upper, middle and lower body. Stretch it!
August 1, 2009
NWKC, done :)
National Women Kayaking Championship 2009
The Singapore Canoe Federation organised the National Women Kayaking Championship on the 25th and 26th July, 9 am at MacRitchie Reservoir. Invitation was open to all women paddlers from the affiliates and schools.
We weren’t able to go under RP due to the H1N1. Thus, we went under FC and LKC.
Winners
K2
200m
Joanne/Beverly: Heat 1 >Finals = 3rd
500m
Joanne/Beverly: Heat 2 > Finals = 2nd
Catherine/Fishy: Heat 2 > SF > Finals = 3rd
Finalists
1km
K1
Adeline: Heat2 > Finals = 4th
Sihong: Heat2 > Finals = 5th
Angeline: Heat 1 >SF > Finals = 6th
K2
Joanne/Beverly: Heat 1 > SF > Finals = 4th
Catherine/Fishy: Heat 3 > Finals = 5th
200m
K1
Adeline: Heat 2 > Finals = 5th
K2
Catherine/Fishy: Heat 2 > Finals = 4th
Kelroy/Xiaojun: Heat 1 > SF > Finals = 5th
500m
K1
Adeline: Heat 2 > Finals = 4th
Sihong: Heat 1 > SF > Finals = 6th
K2
Kelroy/Xiaojun: Heat 1 > Finals = 5th
Not forgetting the others who participated
K2 1km – Kelroy/Xiaojun: Heat 1
K1 200m
Angeline: Heat 1
Sihong: Heat 1 > SF
K1 500m – Angeline: Heat 1 > SF
Special guest
K2 1km – Qifang/Christabel: Heat 3 > SF > Finals = 6th
K2 500m – Qifang/Christabel: Heat 1 > Finals = 4th
Well done and keep up the good work girls!
Just 2 more months..
You know you want it.
We’re nearing..
