Active Health Podcast Ep 2: Midlife Fitness - Train and Triumph

00:00:40 Rui Jie

Good afternoon, welcome back to our second episode of our podcast. Once again, I'm your host. My name is Rui Jie, and there is a poll on the screen right now. Okay to ask if you are public servant, so if you can answer that for me, that will be very great, and close the dialogue box after you have selected your option. Now, our topic today will be very, very exciting, and I'm also very excited to introduce to you who we have on the show today. Alright, so today we'll be discussing about midlife fitness.

00:01:09 Rui Jie

Okay, not to be confused with your midlife crisis. Alright now we'll be navigating the world of fitness. Okay during our midlife. So today I have Lucas here with us, lucas. Welcome to the show.

00:01:18 Lucas

Thank you. Thanks for inviting. Hi everyone. I'm Lucas. I first started a HYROX in year 2023, and I've been participating ever since.

00:01:29 Rui Jie

Oh, wow, okay, 2023 is your very first. That's right. Okay, so that's your first one. And how about your achievement so far?

00:01:37 Lucas

So we join. Me and my buddies, we joined the first race in 2023, and in 2024 we were lucky enough to qualify for the world championship. So back then we took part in the HYROX Pro doubles, and we qualified for the world championship, which happened this year.

00:01:56 Rui Jie

Okay, okay, so that is your world championship, right? Yes, and I heard that you are Asia champion in Asia as well. Can you share more on that.

00:02:03 Lucas

Again, we are very lucky. So me and my buddies, we joined the Asian championship this year. Under the category of men relay. So with me, three other guys, we took part in our first men relay, and fortunately we got the first as well.

00:02:19 Rui Jie

I think you are a very humble man lah. Everything you count on luck. I don't think so lah. I think it's all your hard work. You know, through all the training you have that you have been through, you have done right. Okay, so can you share with us? I think those but listeners that know HYROX right, can you share with us your timing?

00:02:32 Lucas

Okay, so in 2023, my timing wasn't the best. However, in 2024, my buddy and I came in first with a timing of one hour and three minutes.

00:02:44 Rui Jie

Yup, and it's considered very fast.

00:02:47 Lucas

We were lucky again. I think maybe during our race there were other strong components or opponents, and for the men relay we came in under one hour.

00:02:58 Rui Jie

Wow, that sounds very fast to me under one hour. Okay, so let's just do a very quick introduction of what HYROX is right. So how is it different from other sporting major? Events like our marathon?

00:03:10 Lucas

Okay, so before we begin a fun fact, I'm not sure if everyone knows. HYROX actually stands for a hybrid rockstar. Oh, okay, so this is, I think, very different from all other sports we have seen. Okay, this is a new sport. I think it originated since 2017, and really this event is run heavy, so there are total of eight stations, and before each station it will begin with a 1 km run.

00:03:38 Rui Jie

Oh, so there are total of eight stations, then in between you will start to run 1 km. Then you head to the other station. Correct. Sounds tiring to me. Okay, so I think I read a article online on Straits Times, right, so the very first race conducted in Singapore was back in 2023. Yes, yeah, so it attracted about 3500 pax, and in 2024, 6000, crazy, now 2025 in June, right, the recent one,12000, ya, double, so it's double every time it's double. Right, so what actually do you think is so appealing? And what? enticed you to join in the first place?

00:04:10 Lucas

I would say it's really the culture. I feel that the fitness culture in Singapore is increasing and peo ple are more aware of themselves. People are more willing to to take a step to increase their fitness and really get themselves out there to be exposed to different sports events.

00:04:33 Rui Jie

Do you see seniors actually participating in the event?

00:04:35 Lucas

Yes, yes, so uniquely for HYROX. There are many, many different age categories ranging from the kids all the way to seniors, so it is actually very palatable for people of all ages to join this event

00:04:52 Rui Jie

And I also read on the same article, right, there's a adaptive category, so for people with maybe some disabilities to participate as well, right, so they make it very, very inclusive. Correct, right, right, right, that's very nice. Okay, so for those listeners out there, if you have little knowledge about HYROX, I hope Lucas brief introduction right has spark the inner competitiveness competitiveness in you and make you more curious about HYROX, but stay tuned because he's going to share more. Okay on some tips and tricks that you can use for your race if you're competing. Alright, so let's dive into the main topic.

00:05:21 Rui Jie

Okay for today, which is linking fitness to working adults. So all of us here, most of us here, tuning in yourself and me included. We are all working adults. You know, we are all at different milestones of our fitness journey, right, so some may be starting out. Some have already started out. Some looking for motivation. You know what do you think are some barriers for starting?

00:05:41 Lucas

Okay, so like for myself, I rush down ya from my work, so I think everyone faces different challenges. Some could be from work. Some other examples could be like family, so I think really we have to work around it. So first really identify what is a priority. So for me, it's definitely family and work. Yup, so actually fitness is not. The top priority.

00:06:08 Lucas

Okay ya, so II have to really make sure that I sort out my work, family before I go into fitness.

00:06:17 Rui Jie

So do you bring your family to workout as well?

00:06:20 Lucas

Yes, II do. I do train with my wife. Yeah, we, we go to the gym. Yeah, sometimes we do some yoga together.

00:06:28 Rui Jie

Oh, yoga. Okay, that's interesting. Okay, nice. Okay, so some common barriers that you mentioned just now are things like putting things in front first, right, something important, mostly family. First, and then work, but I think most of us here we all know work always come first. You know, after work. Then sometimes we feel a bit tired. You know, after that when we go back home. Okay, so I believe you have your own barriers as well lah. So how do you actually overcome these barriers personally?

00:06:50 Lucas

So I think first and foremost, there is a need to really set out a goal. What is your long term plan? Alright, so from there you can engineer and design your training. So for myself, I can't look too far, so I try to plan weekly cadence.

00:07:08 Lucas

So I will, I will plan around my my family and my work. So for example, if I couldn't train in the morning, so I will, you know, squeeze in some time in the evening, or worst case, I have to wake up a bit earlier to train in the morning. Then I'll do so.

00:07:28 Rui Jie

Okay, so by looking at the weekly schedule, you can just find pockets of time to actually fit in, but there will be bound of time. There will be bound of time where you actually don't have a lot of motivation. Correct. So how do you actually overcome that?

00:07:40 Lucas

So I think that's the reason why I sign up for HYROX. Okay, since since I already paid so much, ya, okay, one, once once you commit, then I think the motivation the motivation will come come along with it. Okay, but moreover, I feel it is important to to really set a goal, and besides the goal, a training buddy might help ya. So I have a few very close buddies who who are always there with me, and who are always motivating me ya along this journey.

00:08:06 Rui Jie

Okay, so like like minded, people is also very important. Your community, your community that you you, you fall in, right, also very important, right, correct, thanks, thanks for sharing that, and I believe it's very beneficial for all those that is listening at as well. Okay, so usually my advice to those that are looking to start would be to definitely start low and go slow. Yes, right, so this is the the the most important one, and of course to choose something that you enjoy doing right, you, you didn't know you like HYROX until you try it. Also, right.

00:08:36 Rui Jie

Yup, ya. So once you, you know you liked it, you will do it for the long run, and I believe is beneficial in the long term as well. Right, of course, which brings me to the next point where you know exercise brings a lot of health benefits. I think you and I both know that, and of course, starting sometimes when we start too quickly, you know, or we go at a too high intensity, because we are so motivated, right, you will have some muscle strains and injuries as well, right now, especially during COVID time where everybody is locked down. You know we save time from commuting to work.

00:09:06 Rui Jie

That's where people have more energy, more time to actually exercise. Right, so that also rise the the muscular skeletal injuries as well, so which brings my next question to you, right, do you experience any injuries before?

00:09:20 Lucas

Yes, of course, I, I'm sure all athletes or whoever does any form of sports do experience injury. So for myself, II remember vividly. My first major injury was probably ten years ago when I partake in my first marathon. So back then I was young I didn't really know how to train. Yup, so I went in with ego and pride. I didn't want to stop, even though my my, my ITB is giving me some issues.

00:09:48 Lucas

So as a result I strain my ITB and I was out for about six months.

00:09:54 Rui Jie

Six months. Okay, so for context, ITB is just at the side of your thigh, which is your Iliotibial Band. Right, Okay, so how do you manage that after during that six months? How do you manage your injury?

00:10:03 Lucas

So when when someone got a ITB strain, I think it's It's It's really quite bad. You can't really train. So really, you have to just sit out and rest.

00:10:16 Rui Jie

Sit down and rest lah. Okay, so apart from resting, is there anything that you put in place to actually help you to manage or prevent such this kind of injury again?

00:10:23 Lucas

Oh, surely, so yup, even though my ITB is strain, I still continue working out, building on my strength and conditioning for my upper body, and really, the the lesson learned there is do be cautious of your training plan and be ready to to to to to back down when the pain kicks in.

00:10:46 Rui Jie

Okay, so even though you sustain a injury on your ITB, you still move around. Yes, you don't stop entirely lah. That's what you are saying. Correct. Okay, thanks. Thanks for sharing that. I think you mentioned yoga earlier. Yes, I think a lesser known fact of lesser knowledge that our audience might not know will be the value of mobility work. Yes, right, like yoga. What? What can it do for you? So when we sit down for too long, right, we have muscle imbalances. You know, our our muscles get tight as well.

00:11:13 Rui Jie

Let's take for example, now, when we are seated seated right, the front of our hips, our our hip flexors are actually like flexed, so it's like tighten, while our hips, our butt and our hamstring at the back of our thigh is actually lengthening, so that causes that muscle imbalance as well, right, and it will give us that hip pain, back pain,

00:11:34 Rui Jie

which everybody it's most commonly complain about, neck pain as well, because we are always doing this right, right, so all these imbalances can can lead to injury when we are doing our exercises as well lah, right, so think of mobility as a rusty hinges. Sorry, the oil to rust to oil your rusty hinges. Right now, do you? I mentioned. I know you mentioned yoga. So how does it fall into your training plan? When or why or how do you do it? Right?

00:12:00 Lucas

So like I mentioned before, I will plan my my, my program on a weekly cadence. Yup, and actually during my recovery days I don't. I don't really just do nothing. Yup, so if I can spend time with my wife, I'll go for yoga, and I think not just yoga, but really, you know, warm up and cooling down before your your your exercise is paramount of importance, and really is to to get yourself warm up before you really start into the training.

00:12:33 Rui Jie

Okay, so how did yoga actually help you? Maybe you can share your example with us.

00:12:38 Lucas

So that that's for me. When whenever I attend or finish a yoga session, I feel relaxed because okay, I stretch my muscles and I feel they are more mobile. That all my muscle are loosen. Yeah, okay, so that's for me.

00:12:55 Rui Jie

So you find that after performing yoga, your muscles are like more relaxed, more stretch. Does that help you to actually perform better during your training session?

00:13:03 Lucas

Yes. II personally felt it's useful because whenever you you train hard right the next day you, you can't really function right, and that's when you stretch it out. Then you are better off the next day.

00:13:15 Rui Jie

Yeah, so we definitely do do some stretching before after. Yes, to prevent injuries as well, during recovery days, during recovery days. Yes, importantly, alright now, I think next will be the training strategies which I think everybody is waiting for, and we can spend more time talking about this as well. So now that we have covered the injury. Prevention, right and some ways to actually minimise the risk of injuries. Now let's dive into the training strategies lah. So as a working adult, let's say I only have like twenty to thirty minutes.

00:13:44 Rui Jie

Maybe I would say a day lah to squeeze in that you know, tiny little workout session. Right. What actually can you prescribe? Or what would you actually recommend them to do?

00:13:54 Lucas

Okay, so first and foremost, I think twenty to thirty minutes is is is really a good time. Yeah, it's neither too short or too long. Yup. So based on your different blocks of training, okay, so if you are training for your runs, okay, so there are different type of runs you can accomplish within that twenty and twenty to thirty minutes. Yup, you can go for your endurance run. Okay, at a lower zone rate or zone level.

00:14:21 Lucas

Okay, you can also go for your threshold runs, which is a slightly higher zone or RP. And you also can go for your intervals or your speed training.

00:14:32 Rui Jie

Okay. So I hear mostly is about like running training the running first lah. So let's say I want to prepare myself for HYROX. So should I start to run first or should I do the the machine first?

00:14:44 Lucas

Okay, so I would say both. You have to work on the foundation of running as well as some of your strength and conditioning. Yup, yup, before you you move on to the next block of training, whereby you combine them both together and do some sort of a brick. Training where you run and do a certain station in between your intervals.

00:15:07 Rui Jie

Oh, okay, okay, so usually these are done maybe in like a HYROX kind of gym that you go to.

00:15:13 Lucas

Yes, and no, you can find a a gym where they provide the programs. You can also find the equipment online and train on your own.

00:15:23 Rui Jie

Okay, okay, so I think very, I mean, going back to safety, right, we always always want to use the appropriate equipment. Correct, also, we don't want to just run in our dress shoes or heels. We want to have proper shoes for running, you know, and I think more importantly is the way you perform that movement is also very important. Right, so the form the technique you know, is there any like certain form and techniques like for running? What is the the way that people may get injured if let's say I don't run properly?

00:15:51 Lucas

Okay, so I think there are different running techniques or running forms, but broadly I would say there are two main different types of strikes, so there could be a understriding or overstriding.

00:16:07 Lucas

Okay, so talking about overstriding is when you are stretching your legs too far apart, whereby you are striking your feet more than you should, and that's when your heels or your your hamstrings maybe strain easier, and that's when you get injuries. And in terms of your upper body is how you you run in a neutral position. Yup, and make sure.

00:16:32 Lucas

You don't lean forward too much or you're not sitting while you are running, sitting or you are running, so it it shouldn't be like you are. You are leaning back so that you know you can, you know, take it easy, but actually it's like a slightly forward leaning a posture ya with a proper arm swing.

00:16:49 Rui Jie

Proper arm swing. I think we have to engage our core. That's right when we run lah, so you don't be too flimsy as well, right, I think, brings me to my next point. Of course, when we train HYROX, very obvious. We, the training strategy is to hop on to the the machine itself. To actually perform it right to get better at them. So how important is practising the actual movements compared to general fitness?

00:17:10 Lucas

So I think for HYROX, it is a very unique, whereby there are eight different type of stations. They are quite different on and off, and really, my advice to everyone is do not rush into doing a simulation. Do not rush into doing the the the whole profile in terms of the distance and time, but first look out for the technique and everyone, everyone has a different technique in order to do well, so really find yourself. Spend some time, explore and see what works best for you.

00:17:50 Rui Jie

Okay, so I think my my last question on training strategies right, so I, we know that HYROX, maybe like, for example, in 2025 is like two times in a year. So how how long before? Before the event you actually start training?

00:18:04 Lucas

Okay, so this depends with individual. So example, if you have a a good foundation, when I say good foundation means you are active on a on a weekly basis. If you still do your own workout, even with or without a HYROX, then I think probably two to three months lead up. Okay, be a good enough time for your race, two to three months lead up.

00:18:30 Rui Jie

So meaning to say, within this two to three months. You must actually plan out like your runs, your machines and everything.

00:18:36 Lucas

More more HYROX, centric kind of workouts.

00:18:39 Rui Jie

Okay, okay, so more HYROX centric, meaning to say, I need to do my own homework first lah, before I can actually go for that HYROX centric kind of exercises lah, I see. Okay, so that is. That is something interesting. Very cool. Alright, now we move on to the last part, right where we talk about some practical tips focusing on HYROX specific, so I think many people will want to find out more about that as well, right? So I understand you did doubles, as well as relay, right, man relay, man relay.

00:19:06 Rui Jie

Yes, so for doubles right, what are the tactics that you apply and how do you speed your workload between you and your partner?

00:19:13 Lucas

Okay, so firstly, I have a very strong buddy, so I mean, most of the time he's carrying me ya, so I'm very blessed, so I think first you have to identify where are the gaps and what are the strength and weaknesses with you and your buddy. So, for example, in my case, I'm not. I'm not as muscular.

00:19:37 Lucas

I'm slightly, not slightly, I'm quite light, so stations like the sled push and sled pull might be a slight disadvantage for me, so that's when my buddy came in and helped me to to to push a bit more and pull a bit more, and I will compensate in stations which are more beneficial for me, such as the the Burpees broad jump ya.

00:20:03 Lucas

That's when I can use my own body weight, and because I'm lighter, so I can, I can move faster. Okay, okay, so that that is how we compensate and give in to each other.

00:20:14 Rui Jie

Interesting. So again, it's based on individual lah. If I'm good at this thing, I want to focus on this, and then the other party will try to cover up the gap. So you mentioned you are more on body weight, endurance kind of thing, right? So I see HYROX races. I see both have actually run together. Yes, and stay close. To each other. Correct. Is there? Is there a reason for that?

00:20:33 Lucas

I think, based on the rule book, there's a certain distance whereby the both buddies needs to be close together. Okay ya, so it it can't be like the first guy is way at the front, then the the second guy haven't finish the the run. Oh, okay, so your your, the buddies must be close together, and both of them must reach the station before the first guy can commence.

00:20:55 Rui Jie

Oh, both have to reach the station before the person can start to do all the stations itself. Okay, so. I know you are Asian champion. I mean champion in Asia, right, so is there a time where actually you very tired already? Then you really cannot already, but your buddy just come on. Come on. Is there a time like in this scenario?

00:21:10 Lucas

So for solo, double and a man relay or or relay in in general, they are all very different. Okay, yes, so the solo I, I would presume is the hardest because everything is done by yourself. Doubles, you get to share the load. However. For relay, people might view it as the easiest, but yes, actually, for me is the hardest.

00:21:36 Lucas

Oh, really, because that is when you have to really give your your, your, your, your, your best, and it's actually a sprint event. If you think about it

00:21:46 Rui Jie

Sprint event, Oh, why? Why so?

00:21:47 Lucas

So for relay, it is a bit different, so only two stations and two runs for each person, so you don't have to run the the, the, the eight km, or do the eight stations. Right? So every individual will only need needs to run a one km, followed by a station. So because you only need to do two stations right and run two km. That's when you will give your best because you are not working out as much as you.

00:22:13 Rui Jie

So so do you split? Okay, let's say I'm good at this station, two stations, so I split, I will take these two station.

00:22:18 Lucas

Correct, so we we choose which stations we are comfortable with, and we try to spread out the rest time between each station.

00:22:25 Rui Jie

I see, so so there's a very huge difference between four people, two people.

00:22:30 Lucas

More more strategy or more thinking towards the the relay event.

00:22:35 Rui Jie

Okay, so how do you hype yourself up before the race?

00:22:39 Lucas

Okay lah, I mean everyone, everyone will will sure get nervous at the start line, so it's really how you you stay composed and really, you know, remind yourself the end goal, and yup, just enjoy as as much as you can.

00:22:54 Rui Jie

Okay, okay, so let me let me ask you some practical tips. You know. What are some practical tips that you can actually share with our listeners out there who may be thinking of starting to go HYROX?

00:23:07 Lucas

Okay, so we need to understand the the the genesis of HYROX. Yup, it is actually quite a run heavy event, so my advice is really to first work on the fundamentals, whereby you need to be comfortable running at least a ten km. Yup, so if you are comfortable running in your ten km.

00:23:30 Lucas

Why not, you know, gauge, yourself, what is your threshold pace for a ten km, and that will give you a good start state for your HYROX pace. So for example, if you can run a five minute pace for a ten km, so that that will be roughly your your your your pace for HYROX. Yes, because you, you imagine you can run ten km without rest, for five minutes, so I think it is quite achievable if you break it down into HYROX.

00:23:59 Lucas

So you could probably know plus minus thirty seconds. That will be your start state start state for your HYROX timing. So first work on your running. I think strength is also important because the the sleds can be quite heavy, especially when in a pro category, so that's when you have to put in some power and strength training as well.

00:24:20 Rui Jie

Okay, talking about the sled, I'm quite curious when you pull and when you push right. Is there like a technique that you use that people might not know?

00:24:29 Lucas

I think it's quite well known now, like ever since the World Championship where they change the turf. Okay, so I think people are more deliberate now. Yup, for the sled push is really to stay low and push the sled parallel to the ground, so you must really keep your body low, and instead of a driving upwards, it should be a horizontal movement.

00:24:54 Rui Jie

Yes, okay, okay, so how can someone who is not? Exercising at the moment, how can they actually relate to HYROX? Is there like a? Maybe a daily activity that can mimic HYROX? How can people make it relatable?

00:25:08 Lucas

Yes, so actually, if you think about it, the different stations are actually things we we, we kind of do it on on a regular basis. So if you are someone who do snowboarding or ski, the the first station is actually the the the same simulations. Yeah, okay, then if you are doing lunges, nothing is new. If you are doing a burpees broad jump is like just standing broad jump. Yeah, so then it.

00:25:36 Lucas

That is also the reason why II feel more people are signing up, because the entry barrier is low, you see, because anyone who join will definitely complete just a matter of time.

00:25:48 Rui Jie

Okay, okay, so if let's say I cannot complete, I drop out during one station means I will forego that whole event already.

00:25:54 Lucas

Yes, but I think it's unlikely. So is it? It's unlikely there is no time cap per se. So you can really just take your time, pace yourself, and eventually you will you will finish the race.

00:26:05 Rui Jie

Okay, okay, so unlike other race events, right, they give you a medal. Yes, right, so for HYROX, I understand it's different. Right, maybe you can share with us. What's the difference?

00:26:14 Lucas

So uniquely for HYROX you, once you sign up, and after you finish the race, you will have a finisher patch.

00:26:23 Rui Jie

A patch? Yes, those those kind of Velcro patch, is it?

00:26:25 Lucas

Correct. Okay, okay. So, you can see people who does a lot of HYROX their bags are full of patches

00:26:28 Rui Jie

So, is your bag full already? Or still got space? No, no, no, still got space. Ya lah.

00:26:34 Lucas

No, I, don't, I don't paste anything.

00:26:35 Rui Jie

Oh you don't paste anything, okay okay

00:26:35 Lucas

So that is one. So if you manage to podium, meaning you say, if you get a top three placing, that's when they will give you or present you with a flag, number one, two or three.

00:26:50 Rui Jie

So the flag will actually represent like the the medal itself lah. Okay, that's actually quite smart, right to think about it, because you won't be wearing medal. That's right, or finisher tee everywhere you go. So that patch that little flag can act as the the thing for you to correct, to show that you actually completed HYROX. Okay, that's that's very interesting. Okay, I think we can slowly move on to the question and answers already. So Q & A. So let me just take a look at the questions over here at the screen, I'll read out to you.

00:27:19 Rui Jie

Okay, okay, so I think this question you have answer before already. Is HYROX suitable for seniors?

00:27:28 Lucas

I would say yes and no. Yup. Okay, before we, especially for seniors, II think it's important that first get yourself check. Alright, make sure you are deemed fit by the doctor before you embark into this journey, because we do not know what are the underlying issues or health concerns they may face. I see. So the the advice is really consult professional advice before you start HYROX.

00:27:55 Rui Jie

Ya, definitely, I think in any any physical activity that we just started off, we definitely need to know our limit first. Correct. So I think that one way is to go and visit a doctor. Make sure you are safe. Yes, then we participate lah. Correct. Okay, so I, it. Actually, I quite curious. Is is the training method different? I don't know whether you know this, but training method, is it different for seniors and let's say a younger younger crowd.

00:28:20 Lucas

I would assume the the the training plan should be more customised. Okay, again, tangent or contingent, or what is the individual's goal?

00:28:28 Lucas

Weaving in layering. What is his current condition? Okay, so if it's someone who have not done sports before, yup, of course we have to manage our expectations.

00:28:39 Rui Jie

Okay, so a senior also pushes the or pulls the same weight. Yes, that's right. Wow, wow, wow, okay, do you think they will come out with a senior category soon?

00:28:47 Lucas

Oh, they actually have it. Oh, they have it. Yeah, they have it all the way until if I'm not wrong, up to sixty.

00:28:52 Rui Jie

Yeah, okay, so so, but the weight is still the same. Yes, when you pull. Push and pull. Yes, okay, okay, understand. Okay, let me let me find some more questions.

00:29:01 Rui Jie

Oh ya. So there's a question asking that you talk about training blocks. Right, so how how do you plan your training?

00:29:08 Lucas

Okay, so like I mentioned for myself, with some some sort of foundation, two to three months of training will be ideal. So during my first month or first block of training, I will really work on the my foundation. So I don't I don't really train super hard during the first month, so I go a lot of long runs.

00:29:31 Lucas

I do a lot of strength training, long runs, such as 10 KM, or even up to 21 KM. Okay, and for strength, really, I, really build on my my power where ya, my whole body strength comes into play.

00:29:49 Rui Jie

Okay, okay, so how long do you do runs and strength? So, for example, if let's say you have a two to three month right, do you focus more on strength first and then you go for your runs? Or is it equally distributed?

00:30:01 Lucas

For me? I think it's equally important. However, like I mentioned, because of HYROX, ya, it's a slightly.

00:30:09 Lucas

It It's a more run heavy kind of event, so naturally my my workouts are gravitating towards run bias.

00:30:18 Rui Jie

I see. Okay, nice. Let me see. What's the next question? Okay, so if the, this person ask if I would like to join HYROX, ya, which is easier. Should I start with the team category first?

00:30:31 Lucas

Okay, so like I mentioned for me personally, the the the team event was the hardest. Okay, but I think this is also depending on the individual, whether you are chasing for the timing or you are just going there for completion. So if I may, yup, my advice is try something that is more fun. Which is a relay event whereby you can choose which stations you you are comfortable with.

00:31:00 Lucas

Then as you progress, once you are more confident and comfortable, you can proceed to doubles, and eventually if you are ready, yup, then go ahead with the single category.

00:31:11 Rui Jie

II think we didn't spoke about relays yet, right, so just now we spoke about single, double and team. So relay, what is it different? How? How does it different from the team event?

00:31:20 Lucas

So for the the relay event is? The same stations. However, the individual can choose two stations out of the eight stations. Oh, okay, so for example, for my my race, I did the sled push as well as the farmer farmers carry ya, so there were there were enough rest in between, so likewise for my other buddies, they also have sufficient rest in between, so that split into four packs as well.

00:31:50 Rui Jie

Correct, so it's different from the team race. That you mentioned.

00:31:53 Lucas

Oh, it's the same. Oh, it's the same. So relay and the team is the same thing.

00:31:57 Rui Jie

Okay, okay, okay, okay, okay, let me see.

00:32:02 Rui Jie

Okay, this, maybe not very, not targeting what we are talking about today, but do you do any meal prep? Like, do you watch your diet as a athlete?

00:32:14 Lucas

II try to, so in terms of my diet wise, I think I don't prep my own meal, cause that's a bit time consuming. Yup, but I do watch out what kind of food I take.

00:32:27 Lucas

Yup, so I think very very easy meal that everyone can go for is like Cai Fan, something something simple, and in a in a in a in a plate, you can get your your veg, your protein and your carbs all in one, ya, and it's readily available and affordable.

00:32:45 Rui Jie

Okay, okay, that's nice. Okay, I think the next question is asking what kind of exercises or sports do you do before you join HYROX?

00:32:54 Lucas

Oh, like what were

00:32:57 Rui Jie

What were you doing before you join HYROX.

00:32:59 Lucas

So before HYROX, I was actually quite active during my school days I was from track and field.

00:33:04 Rui Jie

Oh, nice.

00:33:05 Lucas

So that that gave me the slight advantage. So in terms of running techniques, or how to train for running, I'm still quite very seasoned. Already, still quite okay with ya, how to train for it.

00:33:22 Rui Jie

Okay, okay. Nice. Okay, so I think there's a very cute question over here. The more you, the more you exercise, the merrier. Is it true?

00:33:30 Lucas

I think yes and no. So yes, it's really you will be fit. Okay, you'll be alert because of the the healthy lifestyle, but we need to be cautious of getting injured. Yup, so really is to understand your body and know when, you know, fatigue is kicking in. Yes, and regulate your your your training.

00:33:56 Rui Jie

Yup, I think from a exercise science perspective, right, I think you need to really cater rest days for your muscles to rest. So for us, when we do strength training is one body part. After you finish that body part, you have to rest for at least you know, 24 to 48 hours, you know, at least one or two days, right, then we move on to the same body part, so you don't want to keep exhausting the same body part, which will again come all the injuries where where you cannot recover in time, right, correct. Yeah. Okay, nice. Alright, so okay, the next one will be.

00:34:26 Rui Jie

Is HYROX a one size fits all event? Is it suitable for smaller frame people like myself, and are we prone to more injuries?

00:34:35 Lucas

I think every sports has its pros and cons for individual, so like I mentioned for me, the hardest station for me was the the sled push and sled pull. However, I think with all sports, that's how you learn to adapt and. Overcome, so when I know that these two stations are my weakness, so I try to build on it and become stronger, and really, that that's the the fun of it.

00:35:03 Lucas

How how you become stronger and get yourself out of your comfort zone.

00:35:07 Rui Jie

Nice, nice. Okay, let me see if I have another question.

00:35:14 Rui Jie

Wah, this one a bit tough. I have knee pain, can I still join HYROX

00:35:17 Lucas

For now, no. Yup. The intent is really to get yourself ready for HYROX, but meanwhile, really find out what's the the root cause of the the knee pain. Yes, and really seek you know professional advice. It could be a a tear. It could be a strain. Yeah, so really identify what was the root cause of the issue.

00:35:42 Lucas

Get it fixed before you start HYROX, but at the same time you can still work on other you know, conditioning.

00:35:49 Rui Jie

Yup, correct, so I don't know how young is this listener right that ask the question, but because we know that once we start to age, then you know our knees will degenerate as well. So that's why we have like osteoarthritis and things like that.

00:36:01 Rui Jie

So it's the the rubbing of the joints right, so for that I think very importantly is to actually manage it by doing strength training, right, because strength training, once you have bigger musculature, that will help us to actually absorb more shock, you know, so that when we walk when we run, you know it, all the shock that is going towards the knee,

00:36:21 Rui Jie

now will go towards your quadriceps, which is the front of your thigh, your hamstring, your glutes, which is your bottom right, so I think if you are facing knee pain, I think very right, rightfully, you, you mentioned to to find out the root cause first, and of course, if the root cause is osteoarthritis or any injury, then we know how to tackle it. Yup, right, okay, nice. Thanks for sharing that. Okay, I think not so. Let me see the. When is the best time for a person to exercise?

00:36:52 Lucas

Best time. Okay, so I'm I'm not too sure about the science behind it. Yup. So like I mentioned, I will work around my family and work schedule. Yup, so if I can train in the morning, then I'll train in the morning. Yeah, if I can't, then I'll do it in the evening, but personally for me, it is a bit harder to train in the morning, because you know your your body is still in that the the the the zone where you are. You're not fully awake yet.

00:37:21 Lucas

So if you ask me, I will still prefer to have my hard trainings in the evening. Yes, but you can still do your your runs or some lighter workouts in the morning.

00:37:34 Rui Jie

Yeah, so from the science perspective, right, so in the morning where the morning sun is out, that's where we should actually wake up to go. Don't don't have to go for a full fledged like run. Go for light walk, you know, get the sun exposure. That will help to actually regulate your circadian rhythm, which is your sleep rhythm. Helps you to stay more awake and then help s you to you know, turn tune down in the evening when you fall asleep lah.

00:37:57 Rui Jie

So I think whenever we advise people to exercise in the evening, right, we don't ask them to do like full out intensity, because that will affect their sleep sleep, because they will feel more awake ya, cause their body core temperature is rising. You know, they increase their heart rate and things like that, but I think again, individual is very different. Right, okay, I think last but not least, maybe you can share some tips and tricks for the listeners before I close the the the podcast.

00:38:33 Lucas

So I think overall HYROX is very palatable, anyone and everyone can join HYROX, but to sum it up really is to first set a goal and know what is achievable. So by doing that, one example is doing a 10 km run. Okay, from there you know your pace and from that pace you can work backwards. What is the pace you can achieve every 1 km in the HYROX. Thereafter, you need to know what is the the current reality.

00:39:02 Lucas

What is your fitness level at this juncture. Whether is this achievable? If it's not, then maybe you should adjust to it, the the goal, and thereafter you know, work on your runs, work on your your strength, okay, and also towards the last block of training, you have to do some sort of a brick training whereby you combine both running as well as the stations together and fine tune into the different techniques.

00:39:30 Lucas

I think the different techniques are are are readily available out in all the social platforms in YouTube. What is the the the way to to to hold your skierg, How how to push a sled? How to pull the sled? All these techniques are also important.

00:39:47 Rui Jie

I see. Okay, nice. So my. Next question is, are you participating in the November run?

00:39:52 Lucas

Yes, I will be participating in two events. On the first day I will be taking part in the pro solo, something which I started, and I think it's time to revisit and redeem myself, and on the next day I will be joining with my my same buddies for the men relay, and that is on the 28th and 29th of November.

00:40:15 Rui Jie

That's right. Okay, okay, okay, so I think to sum it up, okay. The most practical advice you know to to give anyone out there who wants to start a physical activity or start a exercise routine again is to start slow and go slow. Go low. I think that's the most practical advice that anyone can receive. Yes, and of course, no matter your physical, your physical level, you know, proper warm up and cool down like what we have talked about just now is very important.

00:40:42 Rui Jie

Yup, alright, and don't forget about our techniques, the way we push the sled, the way we pull the sled, even things like. Running, yup, right, don't don't sit while you're running. Right, just now you're mentioning ya. So all these are actually ways to help us minimise our injuries. Okay, then, of course, to make your exercise routine sustainable, you know, take a look at your weekly schedule like what you mentioned, your weekly cadence, right, and then definitely identify your own motivation for yourself is to book the event first.

00:41:12 Rui Jie

Yes, and then tell yourself I already pay already. Yes, right, so I might as well I go go for it, right, so I think that is one way that work for you, you know, other ways, find a training buddy, find a training buddy. Yup, so so I think finding your own community, your own training partner, really, really is very important, right for that social cohesiveness as well. Yup, and of course, and to find your own motivation and find the pocket of time to train as well.

00:41:39 Rui Jie

Okay, so I think really very thankful for the past forty minutes of sharing with us your experience, and I think all the listeners here have deepened their knowledge about HYROX, and some might even hit the gym tonight. You might find you might see them there. Okay, so for those who wish to follow your your journey on HYROX, okay, your Instagram name is very cool, very cute. Thank you. Be kind. Stay humble. Okay, so I think you'll live up to that lah. You're really kind. You're really humble.

00:42:08 Rui Jie

You know you don't you, everything you just say, oh, based on luck, you know you are blessed with that, so that's a very good handle, and again you'll be participating in November. Yes, so for listeners. Who see him at the area, please go and say hi to to Lucas as well and cheer him up. Okay, and I think finally we have some QR codes that you can find out about our active health programs. So what you see on screen here is move better program.

00:42:33 Rui Jie

So the 1st one you will see is balance and muscular fitness, and the 2nd one you will see is stronger at forty. So balance and muscular fitness will be like a one time kind of ad hoc workshops that members of the public can join, and of course, stronger at Forty is targeted for individuals forty to 59, 59 years old. Yup, so if you can you know, find find out more about the program. You can scan the QR code over there. If you want to join us. Are you forty already?

00:43:01 Rui Jie

No, not yet, right, okay, so still very young lah, but you still can join our balance and muscular fitness. So you can find out more at the ActiveSG Plus website. Okay, next will be, of course, following our social media account, which you will see next on screen. Alright, so can. Give a a scan to this QR code it will bring you to our Facebook page as well as our Instagram page.

00:43:25 Rui Jie

Over there you will find you know practical tips on how to live actively, how to stay strong, and of course, some upcoming events that we will have as well. Okay, finally, when before I close the session next on screen, you will see our upcoming two episodes. You know where we will be discussing the science behind sleep as well as exercise as a prevention.

00:43:47 Rui Jie

Mainly to target individuals with chronic conditions, so we are inviting two doctors. One is a sleep doctor, and another one is a exercise is medicine, trained doctor from CGH as well, so I hope you can also tune in to to know to support us as well. So again you can scan the QR code. Select the talks that you want to go for. Alright, and last but not least, once again, thank you for your time, Lucas, and we will see you in the next one. Thank you. Thank you.