Every time you step into the shed, what do you see?

Let me just bring you through the shed that we saw…

We saw a shed with everything, everywhere;

A shed with loads of good gym equipments and sharp tools lying on the floor, increasing the risk for people walking in and out of the shed;

A shed which has collected loads of rubbish, dust and leaves like it was an abandoned scrap building;

A shed with a messy cupboard that makes it hard to find things that you’ve previously placed in it;

A shed with loads of unwanted junk still lying inside waiting for be put into better use or to be cleared away.

That is the shed that we saw.

When paddlers from other schools came to our shed to train, they always go ‘Wow, your shed is spacious and has loads of equipments’, that is something that we have that other schools envy.  We are given such good equipments and space, so why not we put it into better use and make sure the shed is in good shape?

Keeping the shed clean is as simple as ‘123’, just 15 minutes of your time after every training session will suffice.

Just 3 seniors/graduate we were able to pack the shed back into how it should look like.  It might not be the best shape of how the shed can look like, but it’s definitely much spacious, clean and tidy now.

Take home tips:

Always flip the pails over after using them to collect water to prevent possible breeding grounds for mosquitoes.

Cable –tie the anti –slip mats onto the bar in the shed so canoeists do not have to waste time looking for them while wanting to do pull –ups in the shed.

Sectioning the cupboard and items into specific parts to aid quick locating of objects/tools and also to prevent untidiness.

Always put equipments back neatly into the correct racks.

Making use of the white board in shed to keep track of damaged/misplaced equipments. Updating it to make sure everyone knows which equipment is not in working condition. Stencils that RPC pioneer batches cut out by hand for spraying onto paddles.

Recycle: making use of everything that we have in shed, including the damaged director’s chair. Who says spoilt chairs can’t be put into great use?

Of course, a ‘THANK YOU’ card handmade from Meridian Canoeing for us as a token of appreciation for lending them our shed. (2008/2009)

Last but not least, a neat, tidy and spacious shed we dare call home.

It is easy to keep the shed clean; all we need to do is put in some effort consistently:

• Always put personal belongings (bags/laptops/shoes)neatly together before training
• Buckle up lifevests and hanging it onto the racks in the same direction (lifevest facing the entrance of the shed)
• Place paddles back onto their racks -personal paddles on the innermost rack and damaged/ C-paddles/ DB -paddles on the outermost rack
• Place dumbbells, plated weights on the right side of the shed and bars and medicine balls on the left side of the shed
• Putting equipments back into their allocated areas after usage
• Putting tools back into the toolbox or into their boxes after each attempt to repair equipments regardless of whether the repair work is finished
• Do not leave sharp objects lying on the floor unattended
• Take extra care on items that are loan from other schools or coaches

Everybody in the team has a part to play in keeping the shed clean, it’s not just the responsibilities of the QMs.

It takes on 15 minutes each time to keep t

he shed clean.

Everyone wants a clean training ground, but it doesn’t happen without you putting in the effort.

If GESS kids can do it, I don’t see why you can’t. 

5th November, the day we have been waiting for. It was a breezy sunny morning to kick off the race and these are the results that RPC achieved! =)

WOMEN

–> 1000m

K1 in 2nd place, Lynn Yip Qiao Lin (5.04)

K2 in 3rd place, Jasmine & ZiXin (4.39)

K4 in 2nd place, Eewern; Shin; Eileen; Zijian (4.02)

–> 500m

K1 in 2nd, Lynn Yip (2.23)

K2 in 3rd place, Jasmine & Zixin (2.10)

K4 in 2nd place, Jasmine; Leah; Zixin; Lynn

T1 in 3rd place, Isabelle

MEN

–> 500m

C1 in 3rd place, Wai Ping (2.25)

K1 in 3rd place, Radi

And no forgetting our team mates, who tried their best and train hard during trainings!

MEN

K1 –> 1000m & 500m

MengKiat

K2–> 1000m & 500m

Winson; JonAng

Keong; James

K4 –> 1000m

Wenda; Yipeng; Erwin; Joey

K4 –> 500m

Kelvin; Wenda; Yipeng; Erwin

C1 –> 1000m & 500m

Pengsiang

Jude

T1–> 500m

Junliang and Victor

T2–> 500m

Standley; Jason and Victor; Junliang

WOMEN

K1–> 1000m & 500m

Leah

K2–> 1000m

Sumei; Eileen

K2–> 500m

Eewern; Zijian

T1–> 500m

Crystal

T2–> 500m

Isabelle; Crystal and Simin; Patricia

Now let’s thanks to our GRADUATES and EX-TEAM MATES! They made their way down to support us!

And this girl, for helping us to take down timing, number tag, telling us when is our race. HUANG AN AN!

And… OUR JUNIORS! For helping the team mates to carry boats, buy lunch, and other admin stuff!

Guys, even though we did not get the double champs, but we paddle with no regrets, cause we know we had done our best in water. So like what mdm gao says, crying will not help to change your race and timing, so now we have to focus on our up-coming competitions and training to win! So save those tears of disappointment and change it to tears of joy!

And i know there’s one thing which all of us did not want and expect it to happen. This will be the last competition coach is with us. Next year, we shall train harder and win double champs for both coaches! Without coach, there wont be us today, so

THANK YOU COACH! WE WILL MISS YOU!

Year3 with coach

Year 2 with coach

Year 1 with coach

Our graduating seniors

A hug from the Year3…

And from the Year 2s…

Year 3 with jump shot…

Our team group photo! ;’)

RPC, WE CAN WIN NEXT YEAR, FOR COACH AND THE TEAM =)

加油！<3

All the best to RPC tomorrow! Have a good sleep tonight !

We shall win as a TEAM! =)

Recovery is a challenge for athletes who are training for prolonged periods, or competing in multiple events. It is no doubt, easier to plan for recovery in a training situation where correct planning of the workload and recovery time with the help of adaptation would then allow the body to become fitter, stronger and faster.

However, in a competition scenario, we will have less control over the work –to –recovery ratio. A simpler but more realistic goal would be to start all events in the best shape ever.

Timing of Meals

Paddlers may need to race several times throughout any single day of competition in individual/team boat events.  Despite events with ranges of between 100 seconds – 5 minutes, we may exercise for 20 -30 minutes each race we contest once the warm –up and cool –down are included.  Because we may compete several times throughout the day, the timing of foods and fluids are important.  We may be faced with the uncertainty of when an event may start; therefore juggling the timing of fluid and food choices throughout the day should be like your homework before the race.

Breakfast needs to be eaten at least 2 -3 hours before the start of competition.  Foods selected need to be easily digested is required if you need to race early in the morning.  Throughout the day, you should incorporate a post –race snack.  This will aid in recovery and act as your pre –race snack for the next race.  Ideally, this snack should be eaten within 10 -15 minutes of the race finish and 1-1.5 hours before the next race.  In addition fluids can also be used to provide carbohydrates and energy (sports drink, juice, flavoured milks, and milkshakes); you should also sip on water throughout the day in order to meet sweat losses.

References

Canoe Sprint. AIS Sports Nutrition. (2009) http://www.ausport.gov.au/ais/nutrition/factsheets/sports/canoekayak_flatwater. Australian Sports Commission

Recovery Nutrition. AIS Sports Nutrition. (2009) http://www.ausport.gov.au/ais/nutrition/factsheets/competition_                and_training2/recovery_nutrition. Australian Sports Commission

NCC 2011 startlist is out! Below are the Saturday and Sunday programme and startlist.
1) Saturday and Sunday Programme
2) Saturday Startlist
3) Sunday Startlist
4) NCC 2011 Rules and Regulation

Give it your best shot! 来！

( Via @Sports_Greats )

Invitational Kayaking Competition 2007

This is our past, seniors, pride and victory!

Share your coments here!

Please team mateys, remember that this is just a passion of ours, we’re still full –time students and merely passionate paddlers. We’re funded by the school when it comes to the equipments that we’re using and the money that we use to pay for the transport of boats and those canoeing competitions.  Henceforth, there are some terms and conditions that the school has listed out for us to meet in order to train and go for competitions.

1. In order to participate in competitions, be it NCC or the oh –so –important annual POL –ITE, we need to hit a minimum requirement of getting a 2.0 for our GPA.
2. Failure of maintaining the GPA to be above 2.0 may result in suspension from all trainings until GPA increases to the requirement of 2.0

So dear paddlers of RPC, see those requirements?
Note to yall, It ain’t difficult to maintain that GPA of 2.0.  So now, let me provide some basic tips of scoring a GPA of at least two.

1. Attending all classes that you have in your module for the whole semester.
   i know how tempting it is to skip, but are you sure you want to miss the medal opportunities and amazing trainings that you’re gonna have?
2. Going to class on time; getting a red grade and a negative 0.5 for GPA even before you start participation is so not worth it.
   especially so when you stay so near the school! you may want to consider a morning call or a better, louder alarm clock.
3. Staying in class and giving some productive remarks/suggestion may just get you a better impression from your facilitators, meaning better grades!
   talk sense, show that you’ve got the brains.
4. Writing an RJ that your facilitator would give you a good grade for.  You may want to observe what kind of content your facilitators are looking for in the RJ.
   do some research, get some advice, find out more of your facilitators from your seniors.
5. Lastly, avoid partial-ing from class.  Some facilitators may give you a straight “F”.
   so much for waking up on time for school uhh…so not worth it again!

With that basic five tips, I’m sure you guys can at least pass your module.
But guys, remember, why aim for a pass when you can work harder to ace your modules.

Show the resilience you have in the water when it comes to studying.  You never know what grades are awaiting for you at the end of the day.  Remember, you work hard to win a race, you’ll also need to work hard to get your grades.

Don’t let a moment of laziness get the better of you.
LAI RPC, JIAYOU!

Venue: Marina Reservoir

Being initially held at MacRitchie Reservoir consisting of only races of 500m in distances, MR 500 has later been shifted to Bedok Reservoir and this year, it’s being held at Marina Reservoir. Also, a collaboration between SAVA and SMU.

MR 500’11 Day 1

Republic Polytechnic Canoeing Team

K1 Men

Muhammad Radi Bin Aziz
Heat 1: 2:22:33 (2^nd Position)
Semi –final 2: 2:08:29 (4^th Position)

Winson Tan Bing An
Heat 2: 2:16:02 (2^nd Position)
Semi –final 2: 2:09:07 (5^th Position)

Jonathan Ang Zi Xuan
Heat 3: 2:10:41 (4^th Position)

K1 Women

Wong Zi Jian
Heat 1: 2:51:46 (5^th Position)

Leah Soo Shi Mei
Heat 2: 2:46:62(4^th Position)

Yip Qiao Lin, Lynn
Heat 2: 2:37:86 (3^rd Position)
Grand Final: 2:35:57 (3^rd Position)

K2 Women

Jasmine Tan Yee Sheng/ Lim Zi Xin
Heat 1: 2:24:51 (2^nd Position)
Grand Final: 2:23:18 (3^rd Position)

Chan Su Mei/ Wong Zi Jian
Heat 1: DNF

Clarice Chew Ya Ting/ Chong Ee Wern
Heat 2: 2:42:74 (4^th Position)

K2 Men

Muhd Syafiq Tan/ Lim Ji Xiang Thomas
Heat 2: 2:18:22 (6^th Position)

Tan Yong Hua James/ Tan Meng Kiat
Heat 2: 2:09:58 (4^th Position)
Semi –final 2: 2:08:24

Goh Koon Zhe/ Lai Yi Peng
Heat 3: 2:12:52 (5^th Position)

Front Catch

K1 Men

Poh Chee Kiat
Heat 4: 2:22:72(3^rd Position)
Semi 1: 2:02:45 (1^st Position)
Grand Final: 1:59:53 (3^rd Position)

K2 Men

Poh Chee Kiat/ Benjamin Low Wei Fu
Heat 1: 1:49:56
Semi –final 1: 1:48:24 (1^st Position)
Grand Final: 1:48:60 (1^st Position)

Lo Jun Liang/ Nicholas Chong Kai Ming
Heat 2: 2:01:70 (2^nd Position)
Semi –final 1: 1:54:84 (4^th Position)

MR 500’11 Day 2

T1 Men

Teo Yong Keong
Heat 1: 2:35:83 (5^th Position)

Ng Choon Wee Kelvin
Heat 2: 2:41:60 (5^th Position)

T2 Men

Ng Choon Wee Kelvin/ Teo Yong Keong
Heat 1: 2:33:33 (2^nd Position)
Semi –Final 1: 2:32:98 (6^th Position)

Erwin Yeoh Hong Zhi/ Kew Hao Yu Joey
Heat 3: 2:12:47 (4^th Position)
Semi –Final 2: 2:25:00 (2^nd Position)
Grand Final: 2:29:56 (6^th Position)

T1 Women

Huang An An
Grand Final: 2:57:03(6^th Position)

Saw En Shin
Grand Final: 2:49:03 (2^nd Position)

T2 Women

Huang An An/ Saw En Shin
Grand Final: 2:46:40 (5^th Position)

C1 Men

Tan Peng Siang
Heat 1: 3:03:96 (3^rd Position)
Grand Final: 2:57:49 (6^th Position)

Ng Chong Soon
Heat 2: 2:47:60 (4^th Position)

C2 Men

Ng Chong Soon/ Tan Peng Siang
Grand Final: 2:48:45 (3^rd Position)

Kew Wai Peng/ Ong Shu Hao Jude
Grand Final: 3:36:40 (4^th Position)

K4 Men

Winson Tan Bing An/ Goh Koon Zhe/ Muhammad Radi Bin Aziz/ Jonathan Ang Zi Xuan
Grand Final: 1:46:76 (4^th Position)

K4 Women

Jasmine Tan Yee Sheng/ Leah Soo Shi Mei/ Lim Zi Xin/ Yip Qiao Lin, Lynn
Grand Final: 2:02:31 (1^st Position)

Each race is different because of the experience it brings forth.

Congratulations to those who got a medal! For those who didn’t, do not be disheartened. Because the experience you gain from this race would bring you through your next.

Keep training hard, consistency is the key to improvement.

“To become truly great, one has to stand with people, not above them.” – Charles de Montesquieu

Race Venue: MARINA RESERVOIR

Registration Packages:

Download from http://www.sava.com.sg/mr500.html

The following are the Registration Documents that must be submitted for this event by the closing date:

1. Registration Form (duly completed)
2. Summary of Participants Form (duly completed)
3. Waiver and Release of Liability Form (duly completed)
4. Digital Photographs (as explained in item F in the Rules & Regulations) of all the paddlers
5. Letter from the employer as proof of employment (if required)

Team Manager’s Briefing :

Date : 9th March 2011 (Wednesday)

Venue :
Singapore Management University (SMU)
School of Accountancy / School of Law
Ngee Ann Kongsi Auditorium
Level 2
60 Stamford Road
Singapore 178900
Time :

1830 – 1930Hrs Kayak Team Managers
1945 – 2045Hrs Dragon Boat Team Managers