Swimming and Fitness

28/10/2025

This edition of the newsletter talks about why rest time between sets is important during training. Many people just scroll their phone & never watch the clock, but rest time actually affects how the body recovers and gets stronger. It explains, in simple science, how the right rest helps muscles re...

12/10/2025

06/10/2025

https://www.linkedin.com/posts/lim-jonathan-b9a5354a_singaporesports-triathlonsg-sportsscience-activity-7380080256310861824-38k4?utm_source=share&utm_medium=member_desktop&rcm=ACoAAApmt2YBKenJtC2TH41TSTclIi3ke6mYlis

Excited to share a mini project I’ve been working on as part of my course work! I recently conducted an online Google survey (ex. WhatsApp, LinkedIn, FB, Instagram, etc.) among 61 recreational triathletes in SG to explore their knowledge, beliefs, and practices around structured indoor heat traini...

20/09/2025

https://www.linkedin.com/posts/lim-jonathan-b9a5354a_my-japanese-interval-walking-training-results-activity-7375141123725512704-Onev?utm_source=share&utm_medium=member_desktop&rcm=ACoAAApmt2YBKenJtC2TH41TSTclIi3ke6mYlis

👉 Over the past few weeks, I’ve been experimenting with a new way of walking called Interval Walking Training (IWT). It’s something I saw on NHK’s Medical Frontier, and I was curious to test it out for myself (a 6-week self-experiment). Instead of just reading it, I decided to measure my ow...

26/08/2025

https://www.linkedin.com/pulse/fascia-your-bodys-hydraulic-platform-sensory-network-lim-jonathan-8gagc

Think of a mechanical platform supported by fluid. When you apply load, the fluid adapts, sometimes softening to absorb shock, other times stiffening to provide stability.

16/08/2025

Recently, I reached out to a few people for help with my survey on triathlon training. Some of you asked what STRUCTURED INDOOR HEAT TRAINING looks like. It’s basically a planned training in a hot indoor environment, treadmill or bike in a well temp controlled room with a set protocol to safely adapt your body to heat before racing in hot conditions. so here’s a simple example in point format.

PROTOCOL >>

a. Environment → room heated (30–40°C) and/or humidified (40–70%). Sometimes gyms use heaters, saunas, or enclosed tents.

b. Duration → typically 30–90 minutes per session.

c. frequency → daily or every other day, for 1–2 weeks (classic acclimation block).

d. Intensity → often moderate (e.g., 50–70% VO₂max or Zone 2–3 cycling) to maximize sweat/heat exposure without excessive fatigue.

e. Monitoring → hydration, core temp, heart rate, perceived exertion, and sometimes body mass before/after for sweat rate.

STUCTURED INDOOR TRAINING vs OUTDOOR TRAINING >>

a. Consistency → Weather outdoors (rain, wind, cloud cover) is unpredictable. Indoors = controlled environment.

b. Safety → Easier to monitor athletes in a lab/gym than alone outside.

c. Repeatability → Research shows physiological benefits (lower resting core temp, increased plasma volume, improved sweat response) are clearer with structured protocols.

d. Accessibility → For athletes in non-tropical countries preparing for hot races, indoor chambers or setups are the only way to simulate Singapore conditions.

WHAT IT MIGHT LOOK LIKE >>

participant cycles indoors on a trainer for 45 min @ mod intensity, in a small enclosed room heated with space heaters to 35°C.

A runner does treadmill intervals in a “hot room” set at 32°C & 60% humidity, wearing HR monitor and weighing in/out for fluid loss. The temp & humidity here are just an ex.

Some athletes even sit in a sauna or wear extra clothing during easy indoor training sessions to induce sweating and heat stress.

Pai Say if I have talked too much :(

*** Please ping me if you are interested to take part ***

07/08/2025

This is a voluntary & anonymous survey for a Master’s research project at Nanyang Technological University. The purpose is to understand how recreational triathletes in Singapore perceive, understand, and implement heat training in their routines. The survey takes approximately 5–10 minutes to c...

01/08/2025

🚴‍♂️🏊‍♀️🏃‍♀️ Calling all triathletes in Singapore!

I’m currently gathering insights as part of a study related to training and performance in our local climate — and I’d really appreciate your help! 🙏

If you're a triathlete based in Singapore (recreational or competitive), please take a few minutes to fill out this short survey. Your input will be super valuable in understanding how athletes adapt and perform in tropical conditions 🇸🇬☀️

👉https://docs.google.com/forms/d/e/1FAIpQLSexdLezs35FnFX8RI7B2CLhV032x9yv7TJH1-RTESRIBHS-sA/viewform?usp=sharing&ouid=107725713597253756554

Feel free to share this with your triathlon friends and training buddies too — the more responses, the better. Thank you in advance! 💪

This is a voluntary & anonymous survey for a Master’s research project at Nanyang Technological University. The purpose is to understand how recreational triathletes in Singapore perceive, understand, and implement heat training in their routines. The survey takes approximately 5–10 minutes to c...

24/07/2025

Brute Force Isn’t Enough - The Science of RFD in Hyrox

coming soon...

16/07/2025

https://www.linkedin.com/posts/lim-jonathan-b9a5354a_understand-preventing-side-stitches-activity-7351107016829849600-1kw4?utm_source=share&utm_medium=member_desktop&rcm=ACoAAApmt2YBKenJtC2TH41TSTclIi3ke6mYlis