Best Obstacle Course Races To Get Ready For

Best Obstacle Course Races To Get Ready For

It seems 2016 was the year of obstacle course races, with thousands of Malaysians getting down and dirty for a bit of fun. Here’s a list of some of the most arduous and exciting events to look out for and some important tips on how to prepare for them.

Event: Warriors Challenge

Where: Kuala Lumpur

When: December 10, 2016

What to expect: This military themed race is huge. The challenges are spread into five sections. The first section includes a 2km obstacle race followed by a steep 3.5km ascent up Bukit Besi hiking trail. Next is a rock climbing section which leads to a 2.4km cross country race. Feeling breathless already? The Finisher, as the last leg is called, requires competitors to carry a 20kg sand bag, bullet vessel or 25kg log. This is where warriors are made!

 

 

Event: Score Amazonian Race

Where: Sepang

When: January 7, 2017

What to expect: Get ready for Malaysia’s biggest women’s only obstacle course race featuring a 5km trail with 12 obstacles. There’s no racing against the clock and you don’t have to be a fully-trained fitness junkie. Just do it your way!

 

Best Obstacle Course Races To Watch Out For Score Amazonian Race

A day for the ladies at Amazonian Run. Source: http://www.score.my/

 

Event: Legion Run

Where: Setia Ecohill  

When: January 14, 2017

What to expect: With the tagline, “this is not a race, this is not a competition” thrust yourself into an action packed day of pure wicked fun for all grown-ups. Legion Run is a 5km team-oriented run with 20 plus obstacles of mud, fire, ice and barbed wire. Perfect for family, friends and even co-workers.

 

 

Event: Warrior Trail Malaysia

Where: Semenyih Ecoventure Resort

When: January 30-31, 2017

What to expect: A chance for the average man and woman to test their physical fitness and mental toughness on one of the most demanding obstacle courses in Asia. You will be challenged with obstacles such as catapults, climbing structures and five water stations. You’ll also need great shoes with correct grip as well as sturdy gloves to protect your hands. Be ready to commando crawl to victory.

Take a glimpse at slosh and mud that awaits.

 

 

Event: Viper Challenge Singapore

When: February 11, 2017

Where: Sentosa, Singapore

What to expect: Asia’s marquee obstacle event returns to Sentosa Island, Singapore. Run and challenge yourselves in Viper Challenge’s only beach event of the year. Enjoy scenic sandy beaches and amazing new obstacles to push you to your limits.

 

 

Event: Spartan Sprint Malaysia

Where: Greater Kuala Lumpur

When: March 12, 2017

What to expect: Following the success of the Reebok Spartan Race in October, there’s now a sprint event perfect for athletes of all levels; from Spartan first timers to seasoned racers. Make sure to wear the correct apparel and prepare with core and upper body strength training.

 

Best Obstacle Course Races To Watch Out For Spartan Sprint

Reebok Spartan Race, 2015

 

Sounds like fun? If you’re keen to get active over these next few months, grab some friends and register for these events today.

Also join Team Re-Claim to receive 24/7, worldwide sports accident cover.

We’ll cover you for accidental death and permanent disability as well as personal liability in the case of an accident at an event.

For more information go to www.bestsportsdoctors.com

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How To Cope When Your Performance Unravels

Ever found yourself in a difficult situation during a race, event or competition? Our #TeamReClaim athletes have revealed their secrets on how to cope when your performance unravels.

 

Peter Davis cope when your performance unravels

Peter Davis

Peter Davis. Elite Athlete. MMA Fighter:

“Physical body aside, everything you need to complete your race, event or training is mental. Talk to yourself as though you are coaching someone else with the drive to succeed. Make sure you push on as your body can most likely do it. Set small targets and goals on your path and when you reach them, feel good about it and focus on the next, and miraculously you’ll reach your destination faster than your think. This goes for obstacle course races, cycling, Brazilian jiu-jitsu training and grappling, too. One movement, one section of the course at a time.”

 

Jon Wong cope when your performance unravels

Jon Wong

Jon Wong. Gym Owner. Powerlifter:

“When your performance unravels, always remember the hard work and training that you’ve put into preparing for the event. Remember all the sacrifice, discipline and dedication to training before the event and let your body do what it can do. Sometimes there are things out of your control and it is important to adapt to the situation. Psychologically, it is important to relax but also be stimulated to the point that movement and performance increases. Too much adrenaline is counter-productive. Take deep breaths and re-focus your attention on the task ahead. Never let disappointment get the better of you.”

 

Chris Kha Krang cope when your performance unravels

Chris Kha Krang

Chris Kha Khrang. Elite Triathlete:

“I plan and visualise everything I am going to do in a race, regardless whether I have prepared correctly or not. I also set a strategy if my race doesn’t go to plan like packing extra food for the bike leg in case my nutrition is insufficient as well as medication like diarrhoea pills etc. I’ve had a very bad crash in an Ironman race before but I managed to walk and run and finish the race. But, sudden serious sickness and major mechanical problems can end your race. Apart from that, we all can finished an Ironman within 17 hours. Go do it.”

 

Shahrom Abdullah cope when your performance unravels

Shahrom Abdullah

Shahrom Abdullah. Adventurer. Ironman:

“When I am struggling in a race, I think of the pain I go through during training. As long as I can continue racing, I will try my best. Suffer but never surrender.”

 

Andrew Kwan Cope when your performance unravels

Andrew Kwan

Andrew Kwan. Gym Owner. Powerlifter:

“Remember the training. This is why the hours, the sweat, the blood, the tears that go into training is so significant. More often than not, when pressure builds, we start to doubt our ability. Training at a higher stimulus and pushing your limits behind closed doors is what people don’t see, but gives you that confidence in competition that you can’t buy. You also have to remember the purpose. As athletes, no one trains to come in second place. However, nothing is more significant than setting goals and ambitions that are greater than your own benefits. Fight for a bigger reason than yourself.”

Join Team Re-Claim to receive cover for sporting accidents 24/7, worldwide.

More info www.bestsportsdoctors.com

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3 Simple Core Workouts You Can Do At Home

We sat down with Team Re-Claim’s Jon Wong to get a bit of expert advice on better ab development using 3 simple core workouts you can do at home.

Q: Re-Claim: So Jon, how can the average Joe improve their core strength from home?

A: Jon Wong: Always remember true core strength does not come from 1000 reps of crunches and sit ups, but from increasing one’s strength to weight ratio for major compound movements such as squats, deadlifts and overhead presses.

One can always supplement core strength with isometric holds such as these:

 

1: Regular Planks

Jon Wong Regular Plank

Regular Plank

 

2) Hollow Holds

Jon Wong Hollow Holds

Hollow Holds

 

These movements are important as they challenge all core muscles and also helps with mobility and pre-habilitation.

Q: Re-Claim: These seem basic! What’s the next step if an individual keeps improving?

A: Jon Wong: Once you nail these movements, you can progress to more advanced bodyweight core strengthening exercises such as:

 

3) Dragon Flags

Jon Wong Dragon Flags

Dragon Flags

 

Start with negative reps (concentric portion) in order to get used to the movement and start with minimal reps and minimal sets.

Once the body is used to the movement, increase sets but keep the reps to a minimum.

As you get stronger, start incorporating the eccentric portion of the exercise at a higher point and work your way lower.

This particular exercise will increase one’s bodyweight strength mastery which will transfer to one’s overall conditioning.

A big thanks to Jon Wong for giving us the lowdown on these easy and effective exercises.

Jon Wong and his business partner Andrew Kwan are #TeamReClaim athletes. They know what it takes to reach their best. Check out their company Revelation Republic for the ultimate physical and mental workout.

Stay tuned for more #TeamReClaim tips via Facebook & Instagram

Join Team Re-Claim to receive cover for sports accidents and injuries 24/7, worldwide.

For more information go to www.bestsportsdoctors.com

#AreYouCovered #WeGotYourBack

5 Malaysian Athletes To Inspire You These Olympics

5 Malaysian Athletes To Inspire You These Olympics

Lee Chong Wei

It goes without saying, Dato’ Lee Chong Wei is a legend of Malaysia. He is set to compete at his fourth Olympic Games and is eyeing an elusive and deserved badminton gold medal. Rewind four years ago and his participation at the London Games was anything but certain. Lee sustained a severe right ankle ligament injury 10 weeks prior to the Games, and was effectively ruled out from competition. However, utilising world-leading Stem Cell Therapy at Kuala Lumpur Sport Medicine Centre (KLSMC), Lee was able to recover and compete with enough confidence to claim the silver medal. Not bad! Now the 33-year-old finds himself in prime position to fulfil his dreams of going one step further and standing atop the dais.

Heidi Gan

This is what 27-year-old open water swimmer Heidi Gan posted on her Facebook page hours after she qualified for the Rio Games. “I cannot explain how grateful I am for this opportunity. Six weeks ago I was barely swimming due to a shoulder injury. The fact I completed the race with a patched up shoulder on a course where I got hypothermia last time I swam there, makes this extra special.” What a true athlete. Heidi never gave up, kept pushing those boundaries and now she’s off to her second Olympics. We’ve got your back Heidi.

Mohd Hafifi Mansor

Malaysia’s pocket dynamo doesn’t know where to stop. Weightlifter Mohd Hafifi Mansor wanted to quit the sport after failing to qualify for the London Olympics, but after some stern words of encouragement from his mum, he re-focused his energy and won the gold medal at the 2014 Commonwealth Games for the 69kg weight category. It’s now been a month since 26-year-old Hafifi sealed his Olympic fate and boy, isn’t he excited! “This will be my first time at the Olympics after 14 years of competitive weightlifting. I wanted to retire in 2012 after I failed to qualify for the London Olympics but I’m glad I listened to (my mum) as I can now proudly say, Rio here I come.” Yes, Hafifi!

Danny Chia

The nation’s No 1 golfer may be the oldest Malaysian to compete at these Olympic Games at 43, but it’s certainly not going to lower his appetite for success. Shortlisted to carry the Malaysian flag at the opening ceremony along with Dato’ Lee Chong Wei, Danny’s road to recovery — and selection on the plane to Rio — is nothing short of remarkable. Two years ago he returned to golf following surgery to repair a compressed nerve problem that had paralysed his left arm. Not only did he win his first title in 13 years upon returning to the sport, but he also booked a placed against golfing heavyweights in Rory McIlroy and Jordan Spieth in Rio. Go Danny.

Welson Sim

Everyone has their own reasons for taking up a sport and, as an asthma sufferer, a 10-year-old Welson Sim was advised to start swimming for the sake of his health. Now, Welson finds himself on his first Olympic team! The 19-year-old is thankful for his condition and chance to live out his childhood dream. Welson swam ‘A’ qualifiers for both the men’s 400m and 200m freestyle in Singapore, registering a national record in the 200m in the process. He’s now ready to take on the world’s best in Rio.

Re-Claim is Malaysia’s comprehensive sports accident insurance company and we support athletes who know their boundaries and go beyond them to reach success.

We wish all of Malaysia’s Olympians the best of luck in Rio.

WhatIsReClaim? #WeGotYourBack http://www.BestSportsDoctors.com

Staying injury free with Team Re-Claim Athlete Chris Kha Khrang

Staying injury free with Team Re-Claim Athlete Chris Kha Khrang

Injury is every athlete’s worst nightmare. Just ask international triathlete Chris Kha Khrang. It’s taken her years of learning from mistakes and understanding her body to truly comprehend how devastating sports injuries are. Here’s a two-part series detailing Chris’s tips for staying injury free.

Knowing Your Limits

My worst fear is that injury will prevent me from racing. This has come after years of pain and agony from multiple injuries. Now, I spend a lot more time understanding how my body and muscles work so I can optimise my training and be more conscious of my recovery and rest. 

One of the biggest mistakes an athlete can make is not knowing their limits. Sure, we all have that inner desire to push as hard as we can but sometimes you need to be smarter, not stronger. We need to be realistic and patient when training so you only push your boundaries when physically primed. 

When training for a marathon or Ironman, I often incorporate speed interval training on the track or treadmill to improve endurance without sacrificing speed. As a youngster, I would tend to ignore the build up of muscle fatigue during these sessions and push through. This is when injury would happen.

Muscle soreness vs. Injury

Muscle soreness is a normal part of training but you have to be aware there is a fine line between injury and muscle soreness. You need to be in tune with your body to understand the different types of pain so you can make the call to stop training before things go wrong.

The most common injury for runners pushing their limits are tears to their glute muscles and Achilles tendons. This happened to me as I failed to recognise the difference between muscle soreness, which I thought was normal, and  the onset of injury. As a result I missed many weeks of key preparation for an event. It was only during my rehab and recovery that I realised I abused my muscles and over-exerted the fatigued muscle group.

Establishing your limits

You need to set a benchmark for your training and train according to your capabilities.

A simple way to do that is by determining your maximum running threshold pace by performing a 2km time trial on the track or clear stretch of road. 
Your maximum running threshold pace per kilometre will be the average pace of your 2km time trial.
Set your training according to your maximum threshold pace. A common rule of thumb would be to add 90 to 120 seconds of that pace for your easy runs (70% of weekly mileage), 30 to 45 seconds for long, tempo runs (20% of weekly mileage) and minus 20 to 0 seconds for speed runs (10% of weekly mileage).
Run a 2km time trial every 3 to 4 weeks to reset your training benchmarks and track your progress.

The mistake many people make is trying to train at their goal race pace too early. This is silly as your body is simply not ready, increasing your chance of injury. You need to build to your race goals patiently and consistently by giving yourself anywhere from 3 to 6 months to get race ready for an important race. The idea is to hit your maximum speed on race day when your body is in peak condition and not be injured or fatigued when you get to the start line.

staying In jury free Chris Kha Khrang

The next step

Once you have set your limits, you need to be realistic and patient about your progression. Many injuries occur when you set short-term goals that push those limits. For example, you’d be foolish to try and lower your 21km (half marathon) PB by 30 minutes in three months. Instead, focus on enjoying the training process, executing the race plan and the PBs will follow naturally after that.

This is where working with professional coaches and learning from my mistakes has aided me in staying injury free during my career.

Chris is a #TeamReClaim athlete. She knows what it takes to reach her best. Follow Chris on Instagram @CHRISKHAKHRANG

 

Re-Claim is Malaysia’s comprehensive sports accident insurance plan and we support athletes who know their boundaries and know how to go beyond them to reach their potential.

Check in with your current insurance provider to see what you are covered for, or contact us at http://www.Re-Claim.com for more information.

#WeGotYourBack #WhatIsReClaim

Staying injury free with Chris Kha Khrang Part 2

Injury is every athlete’s worst nightmare. Just ask international triathlete Chris Kha Khrang. It’s taken her years of learning from mistakes and understanding her body to truly comprehend how devastating sports injuries are. Here’s her second blog on how muscle maintenance and avoiding muscle imbalances can help you stay injury free. 

Maintenance and managing imbalances

One of the biggest mistakes people make is continuing to train when injured. They feel they are going to fall behind. Take it from me, it’s not worth it. 

I used to worry that I would not finish a programme, so I would push through the pain and injury to finish. It would end up making things worse. Now, if I’m presented with the same scenario and feel an injury coming on just weeks out from a competition, I stop doing whatever is causing the pain altogether and focus on stretching, physiotherapy and doing a lot of cross-training. 

Stretching & Foam Rolling

Stretching after exercise is very important to staying injury free as it provides more elasticity in the muscles. The best complement to stretching in aiding recovery is foam rolling and deep tissue massage. 

For long distance runners, foam rolling the glutes, calves and hamstrings are vital, particularly for preventing Iliotibial Band Syndrome, which causes pain on the outer side of the knee and thigh. Tightness of the ITB can make subtle changes to the way the knee moves resulting in knee pain and injuries such as runner’s knee.

For cyclists, foam rolling helps in getting rid of lactic acid in the quadriceps. 

As a triathlete, it is important to stretch out the various muscles used for swimming, cycling and running to prevent carrying over an injury from one sport into the other.

Cross-training

For runners, cross-training with swimming, cycling, yoga and strength training can help reduce the chances of overuse and muscle imbalances. For example, if you feel your calves are overworked it is best to rest your lower body and working on strength training your upper body and core. 

If you totally ignore strength training for core and upper body, you will increase the chances of developing poor running posture which comes as a result of your body trying to compensate for fatigued or overworked muscles. 

This can lead to more injuries. 

Most running injuries happen towards the latter half of a race or training session. When you are fatigued and slow down, it is usually because of a lack of conditioning of the muscles that support your running posture. This indicates that a) you are probably not cut out to run for that length in duration yet – try reducing your mileage to something where you can hold good posture and technique — and b) you need to improve your muscle conditioning via strength training.

Strength training helps you maintain your running posture when your muscles are most fatigued. 

Nutrition

Nutrition for recovery is just as important as stretching and strength training. 

Consuming energy drinks that are rich in electrolytes, protein and carbohydrates after each training session is important for being able to be ready for the next training session.

What you need?
Protein drinks for aiding muscle repair
Sports drinks high in sodium and electrolytes to restore lost fluids; and
Carbohydrates to refuel your glycogen stores 


The bottom line is, know your body, know your limitations and be flexible with your goals  — there will always be another race.

Chris is a #TeamReClaim athlete. She knows what it takes to reach her best. Follow Chris on Instagram @CHRISKHAKHRANG  

Re-Claim is Malaysia’s next level, comprehensive sports accident insurance plan and we support athletes who know their boundaries and know how to go beyond them to reach their potential.

Check in with your current insurance provider to see what you are covered for, or contact us at http://www.Re-Claim.com for more information.

#WeGotYourBack #WhatIsReClaim

6 Gruelling Events To Challenge Your Willpower

6 Gruelling Events To Challenge Your Willpower

Whether you’re a sports enthusiast or fitness fanatic we know how hard you push your body. Here’s six of the most gruelling running, trekking, swimming and cycling events in Southeast Asia.

1. HK168
What: 168km Ultra-Endurance race
When: November 5, 2016
Where: Pam Ta Chung, Hong Kong
Web: http://www.hk168.com.hk/

Not for the faint hearted. Look to the hills of Hong Kong for a true test of your aerobic endurance. Trail running requires the use of more muscle groups and burns energy stores faster than when running on hard surfaces. Navigating the steep hills as well as soft tracks during the HK168 means that you are going to need to be at your best to beat this beast.

2. IRONMAN Malaysia
What: 3.8km swim, 180km bike, 42.2km run
When: November 11, 2016
Where: Langkawi, Malaysia
Web: http://www.ironmanmalaysia.com/

Don’t be fooled by its idyllic backdrop, IRONMAN Langkawi is a race that will test even the most hardened of athletes. Elite nutritional preparation, physical training and logistical planning is essential if you want to master this challenge. The course will decimate your energy stores and can cause serious overuse injuries.

3. Singapore Marathon
What: 42.2km road race
When: December 3, 2016
Where: Singapore
Web: https://www.facebook.com/MarathonSG/

This is a must for anyone looking to test themselves against the elements and their own capabilities. With an average December humidity of 83 per cent you’ll have to monitor your fluid levels closely throughout the event. Over-hydration is just common as the body struggles to maintain sodium balance, so nutrient management before the race is key for ensuring a safe and rewarding run. http://gorelentless.org/relentless-endurance-run/

4. Relentless Endurance Run
What: 4-hour, 6-hour, 12-hour and 24-hour
When: February, 2017
Where: Chiang Mai, Thailand
Web: http://gorelentless.org/relentless-endurance-run/

Fancy a real challenge? Pit yourself against your greatest adversary: You! Unlike traditional Ultra-Marathons, the RER is a race against time and your own limits. Competitors complete as many laps around the picturesque 3.7 km course in the allotted time. The focus of RER is on setting goals and achieving what you previously thought impossible.

5. Titi 100
What: 50km, 100km and 200km Ultra-Marathon
When: March, 2017
Where: Kuala Lumpur
Web: http://titi100.com/

Challenge your willpower Xtrerra Malaysia willpower challenge

Billed as “the toughest ultra-race in Malaysia”, the exclusive Titi 100 won’t allow you to race the larger distances if you haven’t already proved yourself over a shorter journey, either at a previous Titi or other event. With limited starting numbers and a growing fan-base, this spectacular Ultra-Marathon takes (and delivers) some serious beating.

6. Xterra Malaysia
What: 1.5km swim, 30km mountain bike, 10km trail run  When: May, 2017
Where: Langkawi, Malaysia
Web: http://www.xterramy.com/

Bored of the tarmac? Xterra offers your body and mind a fresh challenge as it pits you against the lush forests of Langkawi. The rocky and uneven course calls upon competitors to recruit stabilising muscles normally outside of the traditional running framework. As such, Xterra will test your physical and mental limits.

We’re Re-Claim, and we’ve got your back. No matter where you are in the world, if you push the boundaries and an accident or injury happens, we have you covered.

Check in with your current insurance provider to see what you are covered for?

Find out more at www.bestsportsdoctors.com 

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