Professional Documents
Culture Documents
in this issue
Are you ready to Rock On!
6 Traveling Climber
Making a comeback after a 2
years hiatus, Rock On is back and Rock On
Date: 7t
2 009
it is bigger than ever! h to 14th
Venue: S Novemb
The climbing event of the AFRA Ad
v
er
Registrat e n tu re Sport
year, Rock On 2009, will be held ion Fee: s Centre
Individua
between 7th and 14th November ls - $15 (
Team $4 U.P. $18
5 (U.P. $ ),
at SAFRA Adventure Sports Centre Website: 57)
(SASC) at SAFRA Yishun. www.sg climb.co
Be charmed by oriental m/rocko
n
beauty when we explore Climbers can expect an
climbs in Yangshou, China exciting week of fun, adrenaline Rock On has come a long way
and excitement, peppered with in inking its presence in our
intense competitions, technical climbers’ hearts, recognized as the
7 Health & Training courses, carnival and many more. competition of all competitions. Its
absence in the past 2 years is sorely
Known to attract international missed by many.
climbers, local climbers will have
the opportunity to pit their skills From a humble beginning in 1992,
and techniques with the best from Rock On began as a small scale event
Indonesia, Malaysia, Thailand and held at World Trade Centre with
other South-East Asia countries. only 280 competitors.
Ben
like to express gratitude to all the belay volunteers need to get a harness that caters to it. using liquid chalk. Basically it’s chalk
for their time and effort in making the NBL, Climb2 For a beginner or simply general purpose use, an all-round
suspended in an alcohol solution,
and NSSCC a great success. thus it’s very important to shake the bottle before
harness would suffice. They should come in a gender-specific size
use, otherwise you’ll just be pouring alcohol onto your
(e.g., XS, S, M, etc.) with at least two gear loops (one on each
hands! Anyway, it works by leaving C theHsuspended chalk
SNAPCL
IMBING.CO
M
Depth:
Closure
na
Diamete l symetrical sh
r: 12cm
18cm
cord
ape
unique bodily proportions. A good gauge for sufficient harness chances to chalk up (e.g., Realization,9a or Fat Man,8A+).
BELT AN
ASSORT
D BRUS
ED COLO
H INCLU
RS
DED >
Tell us the name of the snugness is when it neither slides over and VEXCAV
CORD
Next issue will be out in November below your hips nor creeps up
Ergonomi
D
ex ape:
one conc face and
(Hint: Dairy Farm) • During Rock On to your ribs. Additionally, you Depth:
Closure
r: 14cm
18cm
should feel relatively comfortable climbs, tries his best to find your letters and think up >
cord
• At Climb Asia, SAFRA SASC, Campers Corner wearing the harness. cool answers. VEXCAV
Stand to win a a SNAP ZI
Ergonomi
c
P
Congratulations also to the winner of the NBL “V”, “A” and “B+C” Division winners.
They are respectively National University of Singapore(NUS), Temasek Junior College and
~ by Goh Xiao Xian Outram Secondary School.
H
aving returned to Velocity@Novena from 15th to Each have been awarded $200 worth of climbing credits, proudly sponsored by Climb
17th May, Pumpfest delivered a strange combination Asia. More details on how the winning score is calculated can be found at www.sgclimb.
of delight and disappointment to its spectators and com/nbl.
participants.
The aim of the National Bouldering League is to foster greater bonds within our climbing
Most pleasantly received was the unique wall structure community, and also to motivate our climbers to greater heights. SCA firmly believes that
built by Climbers Laboratory. A continuous wall of three somewhere amongst us is our very own version of Adam Ondra and Akiyo Noguchi.
varying angles of overhanging inclines and one vertical face, Three, the points system was flawed to the extent
these surfaces were not only textured but also wider than That is why SCA will turn its focus on our younger climbers and work towards that a female intermediate participant finished 3
what the usual competition-goers are used to. organising a National Schools Bouldering League and/or Championships in 2010. Such routes but did not qualify for the finals; while there were
some finalists who only finished 1.
an endeavour will require much help from everyone and when the
The alignment was also particularly considerate to
time comes, we hope all climbers out there can lend us
spectators as it allowed for a good view of all 4 routes from Four – Open finalists started out on different
a single location.
a hand – for the future of our sport.
routes in the finals, a strange format and
debatable fairness. Five, no medals or trophies
An interesting twist was watching the Open Men’s and were presented during the award ceremony. The
Women’s finals run simultaneously, seeing route setters last check with winners indicated that organizers
scurrying around and excitement building up among the are contacting them in regards to their medals.
restless crowd.
Much effort was made in the production of the
Sadly, the weekend also proved particularly mishap- “show”; but the numerous glitches and the laissez-
ridden with a spattering of careless judging and spotting. faire way in which the competition is run leaves
Starting off the event was an unexpected 15-way tie for the one wondering if all the effort made
third position in the qualifying round for the Novice Women was skewed towards producing
category, which had to be resolved with a tie-breaker round. a “show”, rather than a sports
Accidents continued to unravel, including an ill-fated finalist, yours truly, who was event.
given erroneous route information which resulted in her attempting a two-hand start on what was later
clarified to be a foothold to a jump start. This mistake was rectified and Xiao Xian was given another Yes, climbing eventa should
reflect the organisers’ flair and
opportunity to attempt the route, which she finished in dramatic fashion, in the final remaining minute on her third try.
Rockmaster 2009 philosophy, and SPRC did well to
bring much entertainment to the
H
A costly oversight by Mr. Jay Koh placed him in 3rd position after he unwittingly put two hands on the appening over the 2 weekends from
bonus tile and jumped off in delight under the impression that he had completed the spectators.
13 Jul, Rockmaster was a paradox of
route. sorts. The effort put into producing But hey, don’t forget the
the “show” deserves credit. athletes.
On the other hand, this competition also confirmed the rapidly rising star
of Ms. Janet Goh from SP who flashed all 4 routes in the finals to bag the From the video presentation, to the lightings
top position in the Intermediate Women category. Having only just been and music, the organisers went all out to
promoted after placing 3rd in Boulderactive’s Novice category, Janet entertain the crowd. Yet, the many glitches
confesses to not having done much conditioning but instead climbs during the event that makes one wonders if the
almost every day. competition itself is sacrificed in the making of
the “show”.
Amidst the hard bouldering and competitive air, perhaps
what should be most memorable is instead the courage For one, spinning holds seems endemic during
and determination displayed by Open runner-up Ms. Low the weekend at Marina Barrage. Two, routes set
Shuang’e. Enduring a sprained ankle from the previous during the men’s novice, intermediate and open
day, Shuang’e scaled the problems not just in physical preliminaries were way too hard – Only 1 novice
grace, but also with an uncomplaining air. man manage to finish 2 routes in the qualifiers,
all others did not finish any routes. Similar
Pumpfest may not have been perfect, but in many ways, it was still pretty good. occurrences happened for Intermediate and Open
Men.
Photos courtesy of Pumpfest Photo Contest participants: Nicholas Ng & Daryl Chew.
4 5
TRAVELING CLIMBER HEALTH N TRAINING
?
A climbing paradise boasting over
NO HANGBOARD, NO MONEY?
70,000 peaks, Yangshuo looks set to
become the next climbing hotspot. NO PROBLEM!
Characterized by its massive karst Push-Up Intervals
towers, the stalactite and tufa Push ups train your pectoral muscles and triceps, and is a
formations on its limestone walls good antagonistic exercise after all the pulling you do while
T
draw comparisons to those of ime, facility and money cannot be excuses of those climbing. A lack of development in the pectorals when coupled
who really want to get stronger for climbing. Simple with over-developed back muscles may lead to the caveman
Krabi’s. This county, however, syndrome, aka ‘hunched back’.
exercises such as pull up, sit up, push up, leg raise
offers grand arches and caves and dips can easily be done with a door ledge or a Tool: Any flat surface
overlooking peaceful rivers and chair. While not specific, a regular regiment of these exercises
luscious farmlands. are more than adequate for newcomers to the sport.
Exercise: 5 intervals of 10 repetitions
This article is about how to train effectively and save on
Home to lots of classics graded between 6c and
time and money ------- Rest: 5 min -------
8a, White Mountain is a favorite amongst climbers due to
its overhanging climbs, big moves and deep pockets. Another Interval training is an effective way to get strong fast! It
involves doing intervals of exercises at below your maximum Deltoids strengthening/conditioning intervals
iconic crag is Moonhill, a majestic hill with a hole in its centre. level. i.e. If your maximum pull-up is 10 repetitions, you may
Deltoids are the muscles that move your arms around
At varying angles, this hole supposedly resembles the moon at Food and Accommodation be doing sets of 3-5 repetitions during training.
and are indispensable for everyday living. As climbing and
different times of the month, from the new moon to the full Important! Your training is NOT effective if you fail to especially bouldering involves a
Feast away on cheap, delicious and most importantly,
moon. successfully complete at least 3 out of 5 sets. So start with a lot of latching, strengthening your
tummy-safe food. Breakfast goes at around 15 Yuan (SGD 3), repetition per set that you feel is 100% completable, and work shoulders is essential to better and
There’s something for every climber with Yangshuo’s whilst a sumptuous dinner comes at only 30 Yuan (SGD 6)! your way up from there. safer climbing.
glorious variety of climbing, from trad to multi-pitch to the
A beautiful array of hotels and guesthouses caters to all Note: All intervals below are set at 1min The deltoids consist of 3 parts,
familiar style of single pitch sport climbing. Climbing grades and includes both exercise and rest time. the front, middle and rear, and will
budgets. Air conditioned rooms with attached bathrooms
also come in a good range, from the 5s up to the 8s. thus require 3 different exercises.
are available for around 50 Yuan (SGD 10) per night at
guesthouses. The following exercises are
Weather Pull-Up Intervals aimed at improving the strength of
The climber who does the most pull ups the deltoid muscles. Generally, they should only be performed
The periods of March to May and September to November Rest Day provided they do not cause or increase pain.
is not necessarily the best climber. BUT,
are good times to climb as they experience less rainfall but the climber who cannot do any pull-up
Yangshuo is also ideal for regular holidaying with the Tools: 2 x 1kg dumbbells or 2 x 1liter water bottle filled
are also colder at around 15 to 25°C. On the other hand, June certainly cannot be the best!
surefire formula of good food, beautiful landscapes and with water
to August is hot and rainy. Nonetheless, some climbing can
unusual experiences. Soak in the delights of Singaporean If your maximum repetition is 10, we 1. Front Raises (strengthens the front deltoids)
still be done during rain as certain overhanging crags are not suggest starting off with 4 reps per set, then
exiles such as fireworks and chewing gums worry-free. You
affected. adding on when you feel more comfortable. If you are not 2. Lateral Raises (strengthens the “middle” deltoids)
can also reconnect with nature on a bamboo raft down Li able to do a single pull-up, step on a cord to
Jiang, witness the traditional cormorant fishing or hot air 3. Bent-over dumbbell laterals (strengthens the
take some weight off your hands.
rear deltoids)
balloon into the open skies.
Tool: Door Frame, Pull-up bar, Table Edge
Exercise: 5 intervals of 5 repetitions of each
Getting There, Moving Around Exercise: 5 intervals of 4 repetitions exercise. Total 15 raises per set. No rest.
Increase weight if exercise is too easy.
Getting to Yangshuo involves travelling by both air and ------- Rest: 5 min ------- Total time required for entire routine is 35
land. The nearest airport is at Guilin, about a 2½ hour mins
road journey away. With no direct flights from Singapore, Hanging Leg Raise Intervals
For more detailed explanations, check out
one option is to fly to KLCC and then make a transfer flight An exercise more specific to climbing than www.sgclimb.com/rocktalk for additional informations and
to Guilin, which entails a total of 5 hours of flight time sit-ups. This exercise is especially beneficial for girls as most sample programs for beginners and also advance climbers.
excluding transit and cost an estimated $200. From Guilin have problem maintaining their tension on the roof and on
steep walls.
Airport, local taxis and shuttles will
bring you to Guilin City where buses Form: Hold bar with palms facing away and shoulder-width
apart. Keep legs straightened and raise till 90 degrees to the
leave for Yangshuo regularly. body. Lower with control. Those who are not able to do this
exercise can try another variation where the legs are bent and
Moving around from crag to crag is
brought up to the chest.
much simpler as vans, motorbikes and
bicycles are readily available for rent at Tool: Door Frame, Pull-up bar
low prices. Exercise: 5 intervals of 5
repetitions
Variations: Knees to chest, leg
raised over head, ankle weights used
6 7
SPOTLIGHT