Finding their bearings amid choppy seas

https://www.defencepioneer.sg/images/default-source/_migrated_english/22nov19_news1-hero7da6af5a-97fc-4f1c-ae3b-a4bba378022a.jpg?sfvrsn=13dd3bde_2 https://www.defencepioneer.sg/pioneer-articles/GET-TRI-FIT-WITH-3WO-VICTOR-ER
https://www.defencepioneer.sg/pioneer-articles/GET-TRI-FIT-WITH-3WO-VICTOR-ER
GET TRI-FIT WITH 3WO VICTOR ER
22 Nov 2019 | PEOPLE

GET TRI-FIT WITH 3WO VICTOR ER

IN THE FIRST OF PIONEER’S SPORTS AND FITNESS SERIES, TRIATHLON ENTHUSIAST 3RD WARRANT OFFICER (3WO) VICTOR ER SHARES TIPS ON HOW YOU CAN GET STARTED IN THIS MULTISPORT ACTIVITY.

Since 2012, he's completed two full-Ironman distance and three half-Ironman distance triathlons. Just how challenging are these races?

For those not in the know, a triathlon is a continuous race that combines swimming, cycling and running. There are a few triathlon formats around the world:

  • Sprint distance: 750m (swim), 20km (bike), 5km (run)
  • Olympic distance: 1500m (swim), 40km (bike), 10km (run)
  • Half-Ironman distance: 1.9km (swim), 90km (bike), 21km (run)
  • Full-Ironman distance: 3.8km (swim), 180km (bike), 42km (run)
A jubilant 3WO Er crossing the finishing line at half-Ironman race in Thailand in 2016.

For full Ironman distance, participants have to complete the entire race within 16 or 17 hours.

"When I started out, I thought the distance was ridiculous! But I wanted to give myself a challenge," said 3WO Er, an Explosive Ordnance Disposal team commander from 36th battalion, Singapore Combat Engineers.

Watch as he shares his triathlon journey and tips for beginners:

Here's more triathlon training advice from 3WO Er!

Start with an entry-level road bike

"You can join a triathlon race with a hybrid or mountain bike – there are no rules stating that you can't, but you will tire out quickly. If I were starting out, I would prefer an entry-level road bike because it's faster."

To make use of his commuting time, 3WO Er cycles to camp in the morning.

Plan a training program

"Have a goal in mind - which race distance do you want to take part in? Then draft a training program and work towards your goal. Some people just train blindly without a plan. For example, today, they run, but the next day, they have no time to swim, then on the third day, they run again. So the training become lopsided and unbalanced."

3WO Er usually swims at his camp or condominium swimming pool.

Do high-intensity training on busy days

"On weekdays, I have more intense but shorter interval training, whether it's for swimming, cycling or running. Each session lasts about an hour. On weekends, I will train for longer distances."

Tags Sports and fitness Triathlon Ironman Explosive ordnance disposal EOD 36 SCE Singapore Combat Engineers Fitness Training Fitness Tips 2019-ops
Suggested Reading
Cover story
20,000 SOLDIERS TO TRAIN ANNUALLY AT NEWLY OPEN SAFTI CITY
PEOPLE
22 Nov 2019

Phase 1 of SAFTI City – the SAF’s next-generation smart training facility – was launched by Dr Ng on 19 Mar.

Feature
Fighting the G-monster
PEOPLE
22 Nov 2019

She used to serve on the

What special gear do pilots wear to keep themselves flying fit?
Cover story
15 FACTS ABOUT THE F-15SG
PEOPLE
22 Nov 2019

From safeguarding Singapore’s skies to flying the flag high in multinational exercises, the RSAF’s F-15SG fighter jet is a force to be reckoned with.

Feature
S’PORE TROOPS TRAIN WITH US MARINES IN BILATERAL EXERCISE
PEOPLE
22 Nov 2019

She used to serve on the About 800 troops from the SAF and USMC took part in this year’s Exercise Valiant Mark, a 10-day joint exercise that concluded with an urban assault at SAFTI City.

SAF CELEBRATES 60 YEARS WITH ROVING EXHIBITION
PEOPLE
22 Nov 2019

The SAF60 Exhibition Showcase commemorates six decades of commitment and dedication in safeguarding Singapore’s security.

DIS SETS UP TWO COMMANDS TO COUNTER CYBER THREATS
PEOPLE
22 Nov 2019

With an alarming rise in the frequency, sophistication and scale of cyber threats, it is more important than ever for the Singapore Armed Forces (SAF) to enhance its digital defence capabilities.

GROWING STRONGER TO GRADUATE AS OFFICERS
PEOPLE
22 Nov 2019

At first glance, 2nd Lieutenant (2LT) Khaireen Bin Misrawi appears no different from any other Singaporean boy going through National Service (NS).

Cover story
SISTERS IN ARMS
PEOPLE
22 Nov 2019

One's got her feet firmly on the ground, the other's hungry for adventure – CPT Rebekah Abbott and CPT (Dr) Hannah Abbott share the joys of growing up and signing on with the military.

Cover story
FOUR WOMEN, 4 SERVICES, 19 YEARS OF SISTERHOOD
PEOPLE
22 Nov 2019

Meet ME6 Toh Bao-En, LTC Nah Jinping, LTC Tong Wei Lynn and SLTC Tung Wanling.

Feature
NS ALLOWANCE TO INCREASE FROM 1 JULY 2025
PEOPLE
22 Nov 2019

She used to serve on the The increase is among a series of various measures to enhance the National Service (NS) experience and recognise servicemen’s contributions.