A “dragonboater” once wrote a letter to SDBA and complained that it made no sense to go rowing every Sunday.
"I've gone for 20 years now" he wrote "and in that time I have done something like 2,000 hours of rowing. But for the life of me, I can't remember one single technique of them. So I think I'm wasting time and the coaches are wasting theirs by training us at all."
This started a real controversy in the "forum" column, much to the delight of the non-committal rowers...
It went on for weeks until someone wrote this clincher:
"I've been married for 30 years now. In that time my wife has cooked some 22,000 meals, but for the life of me, I cannot recall the entire menu for a single one of those meals.
But I do know this: They all nourished me and gave me the strength I needed to do my work. If my wife had not given me these meals, I would be physically dead today. Likewise, if I had not gone for dragonboat trainings, I would be less fit and competitive and have lesser friends than today!"
When you are DOWN to nothing.... Dragonboat training can bring you UP to something! It helps you see the invisible, believe the incredible and receive the impossible!
Thanks dragon boat for our physical AND mental nourishment!
By Coach (Kim Hwa)
Something To Ponder Over
Reflections - PA Paddle Championship
Dear all, Dear team-mates, we have a good thing going here. PLK is a team of champions - not just because of the medals we win but because we genuinely care for one another. Let's continue to keep up the good work!
Thanks to everyone's concerted effort, PLK had a successful outing at the PA Paddle Championship last weekend!
Despite the haphazard race programming resulting in numerous back-to-back events for our team, we pushed on and scored medals in 3 out of 6 categories we took part in. We made it through to all 6 semi-finals (1 Bonus Round!) which is no mean feat considering the stretch in our manpower. All these would not have been possible without everyone's hard work and support.
Since MR500 in March, PLK has certainly made improvements as a team but this recent race outing also showed up some areas we need to work on. I am glad that we had the opportunity to gain another precious bout of race experience before going into our final battle of the season in June.
As the euphoria of last weekend subsides, it is time to review what we have learnt from the experience:
(1) FOCUS - During a race, we must be 100% focussed on our own boat. In our minds, we must know exactly what we are going to do from the start to the finish line - concentrate on pulling our hardest at the start, the longest during maintenance and the strongest at last charge. There should be no distractions i.e. glancing around at other boats, unnecessary talking etc and we must listen only to our coxswain. When we're completely focussed, we get into the "zone" where the surrounding white noise fades away and nothing matters except executing our best strokes to bring our boat first across the finishing line. When all of us are "in the zone" together during the race, our boat will fly!
(2) FITNESS - To reiterate Coach's "law of the land", we reap what we sow. This is true for all things in life. As dragonboat rowers, it is our personal responsibility to work on our individual fitness to ensure that we are giving our best to the team during races. Other than chalking up water mileage on Sat and Sun, the run and weights components are crucial to building up our endurance and strength so do take that seriously. I also urge everyone to come for the gym sessions at PLK CC on Wed evenings. When we train together, we help support and push one another to do more! The more we train, the more confidence we gain as rowers. So let's continue to push our limits and grow stronger together as a team.
(3) DISCIPLINE - I cannot emphasize enough the importance of discipline during races and training. Tardiness is unacceptable. It is everyone's personal responsibility to keep track of your own race times to be on standby for warm-up. When instructions are dispensed by Coach, myself, WQ or any appointed ICs, they are to be followed promptly. Dilly-dallying on race day is a cardinal sin when you know that your team-mates are all waiting for you to start. It doesn't matter if you are a rower, reserve, drummer, coxswain, gal or guy... In PLK, we depend on one another to succeed!
"Just as in a rainbow - if there was only one color it would not be beautiful. On our team - if there was only one player, it would not be victorious." - Unknown
Over the last weekend, I was heartened by how much everyone cares for the team. The "bubble tea gals" went out of their way to provide everyone with much needed refreshments during the long break. Kudos to Qixian for his feedback about race start and Sebastian Yeo for competing despite having a paper on Monday. Also, our loyal supporters and well-wishers - Cherwei, Geraldine, Gary, Janet, Joce, Mervyn, Shiwei, Jackson, Fizah - your presence and sms-es really boosted our morale! There were many other little acts of selflessness; too many to list but I appreciate everything that was done and sincerely thank all for contributing one way or another.
Hereby special mention must be given to the following individuals:
The Singapore Dragon Boat Festival (a.k.a June Race) will be a much bigger playing field with stronger opponents. From now till then, there will be a lot more sweat, sacrifice and hard work involved if we each want to make a difference to the team. I firmly believe that win or lose, we will never regret working hard, being disciplined or focussing too much. If we commit ourselves to showing up for training and pushing our limits every session, the rest will take care of itself.
Counting down to 27 & 28 June - 54 days, 14 waterworks & 8 land trainings.
PLK, we must prepare our bodies and minds for the big battle.
Let's get ready to draw the first blood.
By Captain (Evelyn)
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MR500 2009 Reflections
Dear all,
How's everyone feeling after last weekend's MR500? I hope you are not overly disappointed with the results and the anti-climatic end to the women's plate-finals.
Our team has definitely achieved its objectives of taking part in MR500. We gained precious race experience as a team & as individuals. Besides Mixed 20-Crew, we tested ourselves for the first time in the Men & Women 20-Crew events. We now know where we stand against some of the other teams out there (and it's not far off the mark!)
PLK may not have won this round but I am proud that we all rowed with great spirit, courage and energy.
There are many learning points to be gathered from this whole MR500 2009 experience. Here are some of my personal take-backs:
1) Synchronisation - the essence of dragonboat. It is the act of pulling together at the same time, with paddles entering the water at the same angle, that differentiates a winning team from another. Put 2 equally competent teams in a race and inevitably the one with better coordination will win. Admittedly, we need a lot of work in this area. The only way to improve is to train, train, and train together until PLK moves as a single unstoppable unit.
2) Individual fitness - the will to win must be accompanied by the will to prepare to win. We must build on our strength to add power to our race starts, Hard 10s and last charge. We also need to build cardiovascular endurance because June Race is a long distance event (800m). As we become fitter and stronger, there'll be more oomph in every single stroke that we deliver!
3) Sometimes there's no 2nd chance - we must row every race like it's the last. It doesn't matter if it's a Heat, Semi-final or Final. At the end of the day, we are at the mercy of the forces of nature. Everything comes to a standstill when it's Category 1. PLK ladies experienced this first-hand when we were denied the opportunity to fight our final battle on Sunday. The lesson to be learnt here is regardless of opponents, we must strive for the best timing everytime.
Over the weekend, I believe some of us also got to know one another better, which is really great. PLK is a uniquely diverse team - our members are from all walks of lives (& come in all shapes & sizes!). Amidst the diversity, there is strength and unity because we genuinely respect and care for one another. PLK is built on the foundation of integrity, a shared love for the sport, and most importantly, friendships. To new members of the PLK family, thank you for adding much colour and character to our wonderfully special team!
To quote Henry Ford, "Coming together is a beginning; keeping together is progress; working together is success." It is destiny that has brought all of us into the same (dragon) boat. Through hardships and shared experiences, let's continue to progress and succeed together as a team! For starters, I urge everyone to be committed to showing up for all training sessions because the only way to improve in this sport as an individual and as a team is through rowing together. We've a fantastic, dedicated coach who is committed to bringing out the best in all of us despite his hectic work & family commitments. Let's all train hard and not let him down!
Last but not least, a big THANK YOU to one & all for your contributions & effort during the race. Everyone had an important part to play; be it as a rower, reserve, drummer, coxswain or supporter! 3 cheers to our die-hard PLK fans! You all know who you are...thanks for boosting the team morale with your presence & unconditional support! To Hafizah, we love your handmade card. Thank you!
Hereby, special mention must be given to the following individuals for their hard work & help:
With MR500, an official new race season has begun for PLK. As we count down to PA Paddles Championship on 25th & 26th April, let's keep in mind our individual training targets that will help us achieve our team goals during the June Race. Together, let's row and grow stronger, as individuals and as a team. We can do it!
PLK Whooooosh!
By Captain (Evelyn)
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3 Principles of a Successful Team
1. The Principle of Diligent Preparation
- How long have you been paddling?
- Does experience count for more than regular training?
- Do you think you've arrived at being the best?
- Or do you think you can still learn about the sport and about getting better?
"When you get to this level, it doesn't stop your learning process. It just doesn't stop, because you‘re getting paid astronomical dollars. You have to continue to improve, because the game is continuing to improve and other players are improving. This is a competitive thing, and you have to stay ahead of the competition ... I want to make my opponents chase me, not the other way around. When I have to chase them, it's time to do something else." (USA Today, January 17, 1996)
90% of the time, the thing that separates great athletes from good athletes is hard work. A slim-built Arnold Schwarzenegger took up weight lifting at age 14 and became the youngest Mr. Universe at 20 and went on to win Mr. Olympia for a record seven times. As a youngster, he was so dedicated to his training program that he was known to break into the local gym on weekends, when it was usually closed, so that he could train.
Arnie once said, “A beginner does eight repetitions of a certain exercise with his maximum weight on the barbell. As soon as it hurts, he thinks about stopping. I work beyond this point, which means I tell my mind that as soon as it starts aching it is growing. Growing is something unusual for the body when you are over eighteen. The body isn’t used to ten, eleven, or twelve reps with a maximum weight. Then I do ten or fifteen sets of this in a row. No human body is ever prepared for this and suddenly it is making itself grow to handle this new challenge, growing through this pain area. Experiencing this pain in my muscles and aching and going on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.”
Arnold Schwarzenegger, the greatest bodybuilder of our times, never stopped working on the little things that made him great. It's interesting that when you progress from a junior league event to a major competition, it's working on the little things that become more and more important. Why? Because the separation in talent becomes increasingly smaller.
It basically all comes down to something Bobby Knight said, "The will to win is the most over-estimated phenomenon in sport. It's not the will to win. Everyone wants to win. It's the will to prepare to win that makes winners." That's the second principle, the will to put in the hard work necessary to become a winner.
3. The Principle of Doing One's Best
This third principle is the key to keeping a proper perspective in sports. We have to believe that the process is more important than the result. And that process is diligent preparation, hard work and doing one’s best.
Do you subscribe to this principle?
- Do you give 100% of yourself during training?
- Do you base your self-image on what a scoreboard reads at the end of a game or do you base it on something more meaningful and lasting?
- Do you stay involved in the game even when you‘re on the bench?
Remember, your teammates need you to stay involved in the game; your coach needs you to stay involved in the game; and you need to stay involved in the game. That‘s all part of doing your best.
Winning is great and we all love to win, but don‘t lose perspective. Remember these three principles...
Reflections - 26th River Regatta
Dear all, As this race season comes to a close, I'm looking forward to the new year and the new challenges ahead of us. With every race, we must set the bar a little higher for ourselves. PLK may not have won gold this time but we have the spirit of champions...Let's persevere and continue to train hard in preparation for the big one in June 2009!
I hope everyone had a great River Regatta experience last weekend!
With concerted effort from every member of the team, PLK Paddlers has successfully wrapped up another competitive outing and ended the 2008 race season on a high note.
From the onset, the team unanimously agreed that we wanted
(1) improvement in results from River Regatta '07
(2) to do our very best for every race
On both counts, I think we have achieved our team goals. River Regatta medals never ever come easy. To achieve double silvers in 2 very hotly contested categories is no mean feat. This year, the race category of Inter-Business/Clubs/Houses saw an all-time high participation of 78 teams! Sheer number of competitors aside, it is commendable that we gave the big boys a real run for their money by coming within a mili-secondth of victory.
The Mixed Open event left many of us with mixed emotions but the undisputed fact is that we have improved on overall timing and performance for this race. Let's be glad that our team had the chance to row against strong opponents in a major event. We now know where we stand (it's not far off the mark!) and we will come back stronger than ever in the new season.
Kudos to our ladies and PLK B men for their valiant effort and positive attitudes. We may not have cleared the hurdle this time but I know we have all given it our best shot and that matters more than anything else. More importantly, we have gained valuable race experience as a team and learnt more about ourselves in the process. On the subject of race experience, I want to pay tribute to our 1st-time race coxswain, Jocelyn, for stepping up and doing a darn good job during the Women's Open race! PLK is one of the few teams in the entire Regatta that actually abided by the official rules to field a female steersman for an all-womens event. Well done, Joce!
I wish to thank everyone for their help throughout the event. Big thanks too to all our supporters who couldn't make it down but flooded our phones & mailboxes with well wishes and encouragement. All your good luck messages really mean a lot to the team! To our die-hard fans (Milo, Diana, Wenjing, Jackson) and those who specially came down on Day 2 despite not having to race, your presence was a real morale booster to the rowers.
Hereby, HONORARY MENTION must be given to the following individuals for their hard work:
Looking back at our humble beginnings, we should all be proud of our team's progress in the past year. Progress, not just in terms of medal tally but also the friendships and bonds that have been fostered along the way. PLK wouldn't be the team that we are now without everyone's selfless effort and contributions.
To a fantastic new race season and more fun & cheer ahead....
PLK Whooooosh!
By Team Coordinator (Evelyn)
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The Blistering Race
Dear fellow PLK members,
Last weekend was an eventful one for all of us.
Despite a few hiccups here and there, we put up a good fight during the 5-crew race and returned with another shiny, clang-worthy cup. It was definitely thrilling to hear the announcer mention our names twice during the award ceremony. Most importantly, we all had smiles on our faces.
Not forgetting the 10km race which I believe all of us put our hearts and energy to, as can be judged by the spirit in the boat. For the first time we hear Sheila shouting ("make the boat fly!") and Jackson cursing ("we're f***ing strong!"), and as many of us have attested, this 10km felt shorter that it usually was, a positive side-effect to all the blistering training (pun definitely intended) we had in the previous weeks.
Notwithstanding painful palms and abraded shoulders, this event was testament to how PLK can put aside all differences and work together to bring success to the team.
Here is a credit roll to the individuals who really deserve some form of honorary mention:
- Bernard for helping to bring the tentages down from CC and to ferry stuff to and from the nursery and Oasis beachfront. He even took the trouble to dismantle his backseats to accommodate all the stores!
- Thanks to Wendy and Mei Mei who had helped us to get the lunch on Saturday that keep all rowers' stomach filled.
- Clarissa and Sheila with the food and beverages. As you know, PLK cannot live without Red Bull.
- Derrick, Roger, Sebastian for helping with coordination of all of the above
- All others who came down to support, including special appearances by Janet and Chen Yen, the latter who look a bit more like “Teh Tarik” now actually; and of course there was Jocelyn, who came down with beautifully painted nails.
Looking forward, Regatta is barely over a month away. This is the time we should build on all the successes we had this year and surge forward with hearts beating as one.
Yes. We are f***ing strong. So, let's make our boat fly.
By Derrick & Weiquan
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0.05 Moments In Transit
Dear all,
As I am penning this email, I am looking at a poster in my room that says: "When facing difficulties, do not become bitter…instead become better." And I'm thinking, how appropriate a quote it is for our team right now.
Losing is always a bitter pill to swallow. Especially so when you know that victory was (almost) in the bag. Without a doubt, this SAVA Sprints is the most emotionally tumultuous event PLK has experienced as a team. Over the 2 days of competition, we all experienced extreme highs and lows for many of the races, thanks in no small part to the numerous false starts and re-races.
I know that our hearts are still aching from the near-misses... but recover from it, we must.
PLK will come back better and stronger, no ifs and buts about it. Adversity can only make us stronger, as individuals and a team, as long as we persevere and keep our eyes on the ultimate season goal (River Regatta).
Let's all take some time to reflect and learn from this SAVA Sprints experience.
My personal take-back from this event:
- The importance of a good solid start in a short race. This can only be achieved when everyone remains focused at the start line and gives their all in the first 10-20. There were a few occasions when all in the boat agreed that we had achieved it. Now let's work towards 100% good starts every time.
- Some things are beyond our control e.g. lanes, wind & weather conditions but we do our best to eliminate these variable factors in our equation to success. We hope for the best but we must prepare for the worst. So the key is to train, train, train and train and leave nothing to chance.
- The will to win must be accompanied by the will to PREPARE to win. As Coach has said before, "we reap what we sow." Let's view this experience from a half-cup full (versus half-cup empty) perspective. SAVA Sprints is not the ultimate race for us. Our heartbreak and grief today is a wake-up call for the team to work harder for the Regatta in November.
- I believe everything happens for a reason. Strength of character does not come from winning. It is the struggles and hardships we face and how we deal with them that develop our strengths. Dare I say it? Perhaps we PLK needed this setback to remind ourselves that the path to the peak of the mountain is fraught with challenges and never easy.
- The palpable sense of disappointment and pain we're feeling right now is an indication of how much we truly care for our team-mates and the team. I'm sure I'm not the only one suffering sleepless nights. But the time for grieving and negative thinking is past; let's pick ourselves up and get back into action fast for the upcoming races happening on 4 & 5 Oct.
For a team barely a year old, PLK has come a long way. We have grown in terms of membership strength, abilities, team ambition & expectations. Just a mere 6 months ago, in March, we took part in another race organised by SAVA called MR500. Back then, we could barely make up the numbers to send in a mixed 20-crew boat. Our team managed to row only twice in the Heats & Repecharge throughout the weekend. Compare that with our performance this weekend, we took part in 6 event categories and PLK made grand appearances in a total of 14 races! Flashback also to the June Race, we were delighted with a bronze medal win then. But yesterday, we felt profound disappointment when we received a silver medal. I believe it is because we know what our team is capable of and we're not ready to settle for anything less. Yes, it was a tough loss but great teams never give up. We'll redouble our efforts and we'll push on!
For the PLK rowers who raced with us for the 1st time yesterday, I hope the SAVA Sprints has whetted your appetite for competition and you are geared up for the upcoming 5-crew race in a fortnight! All of you did really great and I sincerely thank you guys for your support and patience. Once again, let's not lose sight of our season goal which is the River Regatta whereby the selection criteria for rowers will be mainly based on individual fitness scores and time trials. SAVA Sprints is just a warm-up race set for PLK...the best is yet to come.
Before this email becomes a 10,000-word thesis, I want to thank everyone who helped out one way or another for the event. Thanks also to the moral support from our well-wishers and die-hard PLK fans (you people know who you are)!
Dear beloved fellow team-mates of PLK, let's all take a deep long hard breath and exhale slowly to get rid of the negative energies in our bodies and souls. Let's learn from this episode and look forward to the future. We may have lost the fight today but the battle is far from over. As a team, we must be united in spirit and encourage one another to gear up for our next fight. This time, PLK will be ready and there'll be no holds barred.
By Team Coordinator (Evelyn)
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Mental Barriers To Performing Your Best
There are two major psychological barriers that prevent us from performing at our full potential more frequently - self-limiting beliefs and the fear of failure.
The diagram below shows a ‘performance barometer’. As we try to strive for maximum performance, we could be either be held down by fear of failure, or prevented from going higher by self-limiting beliefs.
Self-Limiting Beliefs
Many of us hold on to self-limiting beliefs without even realising it. If I am a swimmer and think that because I feel tired and therefore will not be able to swim my best, then that will cause me to not swim my best already.
There will, of course, be days where we do not feel 100% fine. We are all humans after all. However, if we need everything to be 100% perfect before we believe that it is possible for a good performance, than we will never perform to our potential. If we are looking for reasons not to feel good, we will almost always find them. There are very few absolutely perfect days in sports, and waiting for one is pointless. Feeling good is not something that we wait to happen to us. Feeling good is something we decide to do regardless.
Rather than looking for reasons why we might not do well, the mindset we should take is, “Even though I do not feel 100% today, it’s ok, I am still going give it my all and see what happens.” Instead of placing a mental ceiling on our performance, we should have open expectations about performance - “I’ll put in my best effort and who knows what could turn out”.
Fear of Failure
The second area is fear of failure. Michael Jordan says, “I can accept failure, everybody fails at something, but I cannot accept not trying”. Champion athletes have a unique way of thinking. They seek out challenges. They hate losing but are not afraid to lose. Champion athletes dare to lose in order to win. They do not fear failure.
Some of us are motivated by fear of failure. We try very hard not to lose. We focus on the not losing instead of winning. The harder we try, the worse our performance becomes, and this creates even more stress, pressure and fear. Do we live our lives out of fear – fear of failure, fear somebody not being happy, fear of what others may think of us?
The main cause of the ‘fear of failure’ is from the fear of falling short of other people’s expectations. Failing in the eyes of others is one of the worst experiences of all, and this has impeded the performance and progress of many an athlete.
Some of us then unconsciously equate failure at a skill or activity with our own failure as a person. But this is absolute rubbish. If I’m not good at a certain skill, it does not make me a useless person overall.
So take on a “dare to try” and “dare to fail” attitude. Champions are those who hate failing, but are not afraid to fail. Start to think like a champion today. Strive to succeed by putting in 100% commitment and effort into our training and improving our skills. On competition day, whatever the outcome, remind yourself that the most important thing is to stand up to the challenge and to have tested yourself and stretched your capabilities. If we do not succeed at first, that serves as the best form of feedback for us to train harder, and to train smarter. Be not afraid to try and fail, be only afraid of failing to try.
Realise that our parents, coaches, friends etc will still love and respect us for who we are regardless of whether we won or lost the competition. They will respect us if they see that we are fully committed to training and improving your skills. They will respect us for the passion and the desire. They will love and respect us for the person that we are regardless of what we manage to achieve.
So go ahead…DARE TO TRY!
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The 17 Essential Qualities Of A Team Player
- Adaptable
If you won’t change for the Team, the Team may change you - Collaborative
Working together precedes winning together - Committed
There are no halfhearted champions - Communicative
A Team is many voices with a single heart - Competent
If you can’t, your Team won’t - Dependable
Team go to Go-To players - Disciplined
Where there’s a will, there’s a win - Enlarging
Adding value to Teammates is invaluable - Enthusiastic
Your heart is the source of energy for the Team - Intentional
Make every action count - Mission Conscious
The (big) picture is coming in loud and clear - Prepared
Preparation can mean the difference between winning and losing - Relational
If you get along, others will go along - Self-improving
To improve the Team, improve yourself - Selfless
There is no I in Team - Solution Oriented
Make a resolution to find the solution - Tenacious
Never, never, never quit.
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June Race Reflections
Dear all,
True to our PLK spirit, we played hard and rowed even harder at the recently concluded Singapore Dragon Boat Festival 2008.
I believe this will go down as one of the most memorable & well-spent weekends of 2008 for many of us, not just because we won medals but really because of the shared emotion and sense of community we experienced as a team.
I wish to extend my sincerest appreciation to all the PLK supporters who were with us over the weekend, in person & in spirit. We feel much loved indeed. Without all your friendships and encouragements, we will not be the team that we are.
On a personal level, this event has been a learning experience for me as a rower and team coordinator. Ladies, I will always remember how we pulled stroke by stroke, strong & steadily in synchronicity towards the finishing lines for the women's open races. While we may not have secured a place in the finals, I know we have given our all and that we will come back stronger and better in the next season.
Kudos to all the men who rowed in the Inter-Corporate (Open) / Inter-Business House & Club (Open) categories, you have inspired and motivated all of us with your superhuman efforts & go-get-it attitude. Believe me when I say that it was pure poetry in motion watching your boats charge down the last 150 metres every time.
The Mixed Open category continues to elude us for now but this race has been a good opportunity for us to understand our strengths and weaknesses in a 20-crew boat better. I'm confident that a spot in the Mixed Open Finals in the Regatta is within our reach.
So chins up, everyone! The best is yet to come for PLK.
Going forward in the new season, the team will be setting new directions and goals for the River Regatta '08. I urge everyone to reflect on the training leading up to the June Race and think about your desired individual & team targets in the months to come. Sharing is itself a part of the learning process so I hope that everyone can stay back after training this Sunday to discuss this important subject.
The following questions / statements may help facilitate your reflection process but they are by no means exhaustive:
- What is my motivation for rowing?
- What have I learnt?
- My take-back for this event (June Race) is...
- I can do better by...
- My personal physical goals are...
- I hope that PLK can...
For those who are unable to make it for this Sunday's training, please email me your thoughts. Your opinions, ideas and aspirations are important to the success of PLK!
Last but not least, here's a quote that I think best encapsulates the essence of dragonboat and the PLK spirit:
"Sports can unite a group of people from different backgrounds, all working together to achieve a common goal. And even if they fall short, sharing that journey is an experience they'll never forget. It can teach some of the most fundamental and important human values: dedication, perseverance, hard work, and teamwork. It also teaches us how to handle our success and cope with our failure. So, perhaps the greatest glory of sport is that is teaches us so much about life itself."
PLK Whooosh!
By Team Coordinator (Evelyn)
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The Purple Dragons Prevailed On Sunday...!
Congratulations to all on a job well-done for the Aljunied GRC Race on Sunday! We certainly made the day of all the CC personnel & volunteers representing Paya Lebar Kovan that day.
To be honest, when I was first informed about the Aljunied GRC race in the beginning of the month, I was completely unenthusiastic about it as I felt that it will be disruptive to our team's training for the June Race.
But as like all experiences in life, I believe there are some lessons to be learnt from the short event. In this case, winning aside, the other positive take-back for our team came in the form of gaining more race experience.
Compared to the PA Paddle Championship 2008 2 months ago, our team is more focused at the start of the race. What made me particularly happy is that we paid heed to the feedback from previous races that we should only listen to coach or the coxswain at the start of the races. This time round, our team did not lose out because of inattentiveness at the start line.
I hope that all of us can remember how important it is to remain focused during a race and repeat whatever we did right on Sunday during the upcoming June Race. As champions of a "Minor League", you can be sure that some eyes will be on us during the upcoming big race. Let's stay cool and do our best when we meet the other teams in the "Major League". Keep our minds on the goals and give it our all during the competition!
Stroke by stroke, when we pull together as a team, the boat will fly!
Counting down...
By Team Coordinator (Evelyn)
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We Came! We Rowed! We Conquered!
What a day that was!
2 capsizes, 3 "casualties", countless sunken flip-flops, a pair of shades lost but 2 pairs won, free beer and loads of adrenalin-pumping action for all our rowers, drummers and coxswains! I believe everyone had great fun that day.
For a fun event of this nature where one's paddling technique hardly comes into play, I believe the deciding factors between winning and losing boiled down to strength, weight & will.
Obviously for some of the challenges, we were outclassed by the other teams in terms of strength and weight but we more than made it up with team spirit and willpower! Even when we lost, we did it with grace.
The scene of our Ultimate DragonTug Showdown 2008 finals taking place under the stars and moonlight will always be etched in my mind. From more than half a boat's length behind, we actually caught up with the other boat and surged ahead of them despite the water gushing in from all sides. Though I knew you guys were tired and wondering in your minds when the whistle was going off, you all never gave up and kept on pushing until we surpassed the other boat. Even when our boat was 3/4 submerged into the water, our rowers never stopped paddling hard. This kind of never-say-die, fight-to-the-end attitude for the team is something intangible yet so real; I could felt it that night. Inevitably our boat sunk and eventually capsized, thus losing by default. But to quote Chen Yen, "In our hearts, we know we have won".
I am so so so proud of our team. Let's always remember this feeling and replicate it during race sets training and actual competitions. The will to win for the team is a powerful thing, as some of us experienced first-hand on Saturday. It is greater than the self and will allow the individual to transcend all negative "I" thoughts to make way for positive "We" emotions.
A soccer player once said - "Even when you have played the game of your life, it's the feeling of teamwork you'll remember. You'll forget the plays, the shots, and the scores, but you'll never forget your teammates.” How true indeed.
So let's all continue to train hard together by showing up and giving our 110% during all training sessions so that we can excel in the June Race. Remember, when the going gets tough, think of the team!
Counting down to the June Race (28 - 29th June) - 47 Days - 12 water, 7 gym trainings left.
By Team Coordinator (Evelyn)
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Thoughts
Looking Forward To The June Race
Hi everyone,
I think, undoubtedly, last Saturday & Sunday was a successful & well-spent weekend for our team.
Success, of course, can be defined in more ways than one:
- Winning medals & trophies
- Team bonding
- Chalking up race experiences as a team
- Everybody getting a chance to participate in a competitive event
- We're now a step closer to our Team Goals for June Race 2008
For those who are disappointed with the results of the races, don't be. Victory is not always defined by wins or losses; it is also defined by effort. If one can truthfully say, "I did the best I could, I gave everything I had." Then you are still a winner, medal or otherwise. With the right attitude and perseverance, adversity will only make our team stronger and better!
For those who think that our team is already good enough, I suggest you remove that warm, cozy thought from your head. The June race will be tougher & more competitive than ever - it's a longer distance (800m) and this time round, it'll be a different playing field with teams all over Singapore participating in the events.
Each and every member of our team is important towards the growth of PLK Paddlers as a force to be reckoned with.
To attain the Team Goals that we set for the upcoming June Race, I would like everyone to set individual action goals that are S.M.A.R.T.
Examples of a S.M.A.R.T goal:
- To improve my stamina for June Race by jogging 20km a week
- To do XX pull-ups by end June
- To hit XXXXm for ergometer by end June
Please do some serious thinking about your personal S.M.A.R.T action goals that will contribute to the ultimate Team Goal from now till the June Race. Once you have committed to your personal goals, email me or share with us over the weekend during training. I will be compiling everybody's responses for submission to Coach. By taking personal responsibility for our own fitness improvements, I am confident that we will be able to get more of each team rowing session as we all grow stronger and fitter together.
To quote a wise friend of mine who said this of our team, "There may not be a Dream Team (yet), but what's more important is a Team that dares to Dream!"
I truly believe that we have a team that can be top of the league. We have a fantastic, dedicated Coach and committed members who care for one another. As long as we all train hard and continue to persevere in spite of setbacks, PLK will be unstoppable by June Race!
Stretch Out & Long Pull!
By Team Coordinator (Evelyn)
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Thoughts
It's All In The State Of Mind
Hi all,
Please take care of your health and do some light stretching and low weight bearing exercises in the next 2 days.
Increase your carbohydrate intake (carbo - loading) and have sufficient sleep.
Practice some mental conditioning as if you are at the start line right through the chequered flag.
First 10 super long hard pull to break the inertia and lift the boat. The recovery should be relatively faster than the maintenance (power phase).
Approximately 55~60 stroke per minute (SPM)
Next 20 strokes (sprint) to bring the boat to optimal speed. The emphasis is more on the upper body, shoulder and arm with shorter length of pull. The recovery is about the same as the first 10 pulls.
Approximately 60~70 SPM
The transition to the power phase, imagine that you are gradually increasing the stroke length 1 cm at a time to 10 cm (10 strokes). At this point, the upper back, shoulder movement (rotation) comes into play. The recovery will be slower as it allows more power from the whole body to execute. The number of strokes will be around 30 to 45 strokes depending on the position - cue from drummer or coxswain.
Approximately 65 SPM
The final charge comprises of a built up of power for 5 strokes at 100% long, powerful stroke with increasing stroke rate. Thereafter, it is "110%" to expend all that you have until the coxswain signal you to stop. In total about 30 to 40 strokes.
Approximately 68~70 SPM
Imagine the opponents panting behind and YOU feeling great inside!
Cheers!
By Coach (Kim Hwa)
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Thoughts
SAVA MR500 2008 Afterthoughts
Dear all,
How does everyone feel after this weekend's races?
I've rather mixed feelings about the event - although I'm disappointed with how the repecharge race went for the 9th March race, I’m still glad we took part in MR500. The team had a good row during the heats and most importantly, we met our team objectives of gaining competition experience and understanding our own strengths & weaknesses better.
As a new team with individuals from very diverse backgrounds, we constantly struggle with the "leisure" versus "competitive" rower dilemma. Some take up the sport to keep fit & stay healthy, some join to make new friends, some crave competition and aspire for something more. Everyone has their own motivations for pursuing the sport and PLK Paddlers is a club that aims to accommodate all individuals.
However after this race, it is clear to me that the team is ready & eager to step up training for upcoming competitions. The members of a group define the team identity and I believe we are not content with just being a "leisure" type of team.
From now till the June Race, we've several more opportunities to test our team chemistry and gauge our improvements via the following few events:
- Austcham / SDBA 10 KM Race
13th April (TBC) - PA PADDLE CHAMPIONSHIP 2008
19th - 20th April - THE ULTIMATE DRAGONTUG SHOWDOWN 2008
3rd May - Singapore Dragon Boat Festival 2008
28th - 29th June (TBC)
I urge everyone to be committed to training, let's give ourselves and the team a chance. The training will definitely be tougher but nobody ever said dragonboat rowing was easy. Let's work hard together and strive for better results in the upcoming races. We can do it!
By Team Coordinator (Evelyn)
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Thoughts
What Makes A Team Strong?
Here are 8 traits that are essential to a strong, happy team.
- Trait 1: Commitment
The most important trait in strong, happy teams is commitment. Commitment to the team—putting the team first—and commitment to each individual on the team in helping him or her become everything he or she can.…With commitment comes the desire to help team members reach their potential. A winning attitude is "I’ll forgo my own immediate gratification to help the team and another team member succeed." In dragon boat terms, a good team member will never give up and will always put in 100% to row (even though muscles are aching) because he doesn’t want to let his team down.
- Trait 2: Appreciation
Do you let your team members know that they are appreciated? Do you give them positive attention? Strong teams focus on the strengths of each other—not the faults. If you think your team needs improvement in this area, try serving a compliment at each practice. "I really like the way that you…" "One of the things I like best about you is…" "You make me happy when you…" "You have real talent when it comes to…" "You make me proud when you…"
- Trait 3: Time Together
Healthy teams enjoy being together. They work together, play together, and enjoy leisure times together. They may be very busy, but they plan time together.
- Trait 4: Communication
To understand each other, a team has to be willing to invest the time necessary to share their feelings and opinions. Because you are a product of your experiences, each day you are a new person. Without talking and listening to each other, team members can soon become strangers.
- Trait 5: Sense of Humor
Happy teams have fun together; they play together; they laugh together. Having a sense of humor during tense, troubled moments defuses the tension and has an immediate calming effect.
- Trait 6: Share Responsibility
Flexibility is an important trait in strong teams, especially when it comes to sharing responsibility and roles. If team members will do whatever is necessary to meet each other's needs, even if the task does not happen to be on their list, everyone is happier.
- Trait 7: Common Interests
The more that team members have in common, the more they tend to do together. Having similar interests and developing common goals gives the team something to look forward to, to plan toward, and to experience together.
- Trait 8: Seeking Help
Healthy teams are not problem-free; they just admit to problems and get the help they need to solve them! The longer a problem drags on without a solution, the more discouraging team life becomes. Do not allow this to happen. When you are a big enough person to admit you are not perfect and when you choose to get the help you need, not only will you gain the respect of your team, but you will find that your goal of living "happily ever after" is attainable after all.
T.E.A.M = Together Everyone Accomplishes More!
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Thoughts
Amazing Race Results & Afterthoughts
And the Grand Prize of the Amazing Race goes to the team comprising of Chen Yen, Clarrisa, Derrick, Jianyun, Kevin, Weisun and Yeekhoon! Congrats!
Despite the deduction of points for their late return to the end-point, the victorious team covered more grounds - including the stations at National Stadium and going as far as the Nasi Lemak stall at Jalan Besar. High points go to them in the “team spirit” segment too. Well done, guys!
I think it was an excellent effort from both teams with sporting, fair play. 3 cheers to all!
Thank you to everyone who participated in the teambuilding activity on Sunday, we hope you all had fun! If nothing else, I think those present got to know one another a bit better - at least I’m pretty sure you all will remember each other's name by now.
From the simple ice-breaker game of "human knot", we understand the importance of communication and teamwork. Admittedly, these are the areas that our team needs to work on. Although we took an hour to untangle the knot, I'm confident that the next time we attempt the same activity, we will use only half the time or maybe even less!.
By the way, as to why I did not carry out the team discussion which was scheduled at 3.00 pm was due to lacklustre attendance and I felt that it was inappropriate with many new rowers present. I'm not sure if there will be an opportunity to conduct such a discussion before our next race but I really hope that when the going gets tough, everyone will hang in there to fight the battle together.
To quote Henry Ford - "Coming together is a beginning, keeping together is progress, and working together is success."
We have a good beginning with this current mixed team of rowers from all walks of lives. I believe that's one of the things that make our team different from the others out there. Now our challenge is in keeping it together and working together towards a common vision so that we can succeed as a team.
For a start, I urge everyone to be committed to showing up and being punctual for training sessions. The only way to improve as an individual and as a team in this sport is through rowing together. We've a fantastic dedicated coach who is committed to training this team despite his hectic work & family commitments. Let's all remember that and not let him down!
By Team Coordinator (Evelyn)
Labels:
Cohesion Activities,
Thoughts
7 Habits Of Successful Rowers (Adapted From Stephen Covey)
Habit No 1
Be Pro-Active:
"Kin Ka Kin Chiew" (fast leg, fast hand)
At least 55 strokes per minutes
Habit No 2
Begin With The End In Mind:
"Wu Tow Wu Buay" (have head, have tail)
Start with training hard, end in finals
Habit No 3
First Thing First:
"Chik Hung Chik Hung Lai, Ban Ban Lai" (one thing at a time, slow and steady) or "Cho Tow Seng" (do first)
First, 10 power pull start,
Second, 100% strokes, then 85% long maintenance strokes, check grip, seating, timing, breathing, coordination
Lastly, 120 strokes 100% charge
Habit No 4
Think Win-Win:
"Long Chong Ai Yarh" (everything want to win)
No one wants to race to lose but to win
Habit No 5
Seek To Understand Rather Than To Be Understood:
"Cho Lang Ai Eh Meng Pek" (you must be understanding)
Obstacles will come along the way, but we'll rise above it.
Habit No 6
Synergize:
"Tai Kay Ai Hup Chop" (all must co-operate)
One plus one rower equal more than 3 rowers
Habit No 7
Sharpen The Saw:
"Toh Bua Lai Lai"
If no finese in our strokes, what have we?
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Thoughts
The Difference Between Where We Are & Where We Want To Be Is What We Do
(1) Win medal(s) in the events participated during the River Regatta 2008
A month has passed since the exhilarating June Race 2008. I thank everyone for sharing their honest thoughts, ideas & aspirations for the team during the reflection session & over emails.
The one recurring theme that surfaced from our musings was how much we valued the friendships, camaraderie & team spirit of PLK. We know that what we have in PLK is a special thing - genuine trust, love & respect for our team-mates & coach - that propels us to pull harder, stretch further & push ourselves to the limits everytime. It is my sincere hope that the newest additions to our PLK family will soon experience this for themselves!
Pertaining to team performance & results, 2 messages came across very loud & clear:
- Medal success
- Continual improvement
The PLK Team goals, as listed above, are a unanimous team decision. Come River Regatta 2008, we want to win more medals. We want to improve on last year's results.
As members of PLK, we all carry on our shoulders the responsibility of doing what we can to attain the team goal. We have to keep asking ourselves - what can I do better? How can I improve my game? What actions can I take to achieve that result? Most of you have shared with me your personal performance-oriented goals. The inexhaustible list includes - improving rowing technique (reducing splashes, better "catch", longer pull), increasing fitness levels to carry heavier weights (strength), running faster and farther (stamina), weight loss. The bottom line is all of us have different motivations to keep the fire burning within us. We have to understand it, define our own S.M.A.R.T goals, devise effective action plans and finally commit ourselves to the program to achieve the desired results.
Someone once said, "You have to put in many, many, many tiny efforts that nobody sees or appreciates before you can achieve anything worthwhile." I think if each & everyone of us is willing to put in many, many, many tiny efforts to improve on our fitness, technique and mental focus, that individual commitment towards team excellence can only mean success for PLK.
My hopes for PLK in this new season:
- Commitment (aiming for 100% training attendance, both land & water)
- Perseverance (both mental & physical -100% all out during training - no holding back)
- Focus (channeling out distraction during training)
- Self discipline (taking actions necessary to achieve individual fitness goals)
- Communication (motivating and learning from one another)
Time is of the essence, especially with the 10km race just round the corner. We must snap out of the "post-major race lull" syndrome and start training with a purpose again. We are exactly 112 days away from the River Regatta. From now till then, there are several competitions namely, SAVA Sprints (September), 10km race (October) and the 5-crew race (October), for us to fine-tune our engines. By November, our PLK turbo engine will be in tip-top condition and all ready to rock & roll!
Let's continue to strive to be the best that we can be...PLK Whoooooosh!!!
By Team Coordinator (Evelyn)
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Announcements / Notification,
Thoughts
As 2007 Season Comes To A Close
Dear all,
The 2007 dragonboat race season has now come to a close, what an exciting weekend that was! I hope all of us had a good time. This competition was a good learning experience for most of us. We now have a better understanding of our individual strengths & weaknesses and what we must do to attain our team vision for the upcoming season.
More importantly, through the sharing session, I got to know everybody a little bit better & am glad for that. A big thanks to everyone for sharing their heartfelt thoughts and feelings. I am so proud to be a part of this PLK family.
I think Chee Peng had it spot-on when he said that we are lucky to be part of a new team establishing a new team culture. Indeed we're all pioneers of this new team forging greater heights for a sport we love!
Kudos to one & all for your contributions & efforts during the regatta. Everybody had an important part to play, be it as a rower, coxswain, drummer or supporter. The team appreciates everything that was done, taking photos, sponsoring food & drinks, preparing homemade egg sandwiches, potato salad, transporting logistics, bringing your boyfriend/ family down just so as to drum/row, I think these are all the little things that made all the difference.
Special thanks must be given to Jiajia for helping to transport the tentage the night before, Jocelyn’s dad for transporting the tentage (together with us easterners) via the lorry on Saturday morning, and of course the "foreign talents" in the form of "pro" dragonboat drummer, Wendy & minority rower, Harry, but most importantly to Coach for inspiring & motivating us with his "once upon a time" stories.
I'm all pumped up for the new season now. PLK, let's show the other teams what we're capable of! As long as we focus on the long-term goal while we implement our action plans, we'll be unstoppable! Not necessarily because we're a team of fittest/strongest/youngest individuals but because we're a team with integrity & compassion; who care for one another!
By Team Coordinator (Evelyn)
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Thoughts
