Results Sibu Open Track and Field 2017

Sibu, 9-10 September 2017 "13th Sibu Open Track and Field Championships"

-offered a total prize money of RM 17,000
-wind-reading not reported;

-men's 100m final is too quick as compared to PB, no further info on this?
-hand-timed;
-it is now confirmed that the condition was windy (very strong tailwinds), therefore none of the sprint results should be considered as regular;

MEN

100m / wind-aided* (10)

1. Lukmanul Hakim Khaiul Akmal 10.54 (10.78 as 1h2)

2. Muhammad Zulfiqar Ismail 10.87

3. Muhammad Nazreen Ezat Hasan 10.89

4. Muhammad Syahrul Adli 10.99

200m / wind-aided* (  9)

1. Abdul Wafiy Roslan 21.74  (& 21.76 as 1h2)

2. Muhammad Anzreen Ezat Hassan 22.13

3. Muhammad Syazrul Adli 22.47

400m (10)

1. Mohamad Arif Zulhilmi Alet 47.99

2. Luqmanul Hakim Khairul Akmal 48.51

3. Abdul Wafiy Roslan 48.62

4. Muhammad Saiful Safwan Saifuddin 48.62

800m (10)

1. Devin Roy Vincent 1:58.88

1500m (10)

1. Devin Roy Vincent 4:12.31

400m hurdles (  9)

1. Mohamad Adib Zulhusini Alet 56.03

High Jump (   8)

1. Jerome Chua Yu Chen 1.88

Shot Put (10)

1. Sim Quan Ying 12.94

2. Kong Chin Poh 12.63

Discus Throw (10)

1. Ngu Ing Biao 39.40

2. William Wong Tung Wei 38.84

3. Teng How Ann 35.87

Hammer Throw (  9)

1. Johnny Ling Siew Hong 50.01

2. Wong Siew Hung 46.22

3. Sadat Marzuki Ajisan 46.11

4. Ngu Ing Biao 43.33

4x100m (  9)

1. SSTMI Team (?.?,?,?) 41.86  (42.07 as 1h1)

Boy / 14 years

110m hurdles / 0.84 / wind aided* (10)

1. Maxxius Phillip 14.65

Long Jump (  9)

1. Zaidi Saad 6.29

Shot Put / 3kg (  9)

1. Jonah Chang Rigan 16.08

Discus Throw / 1kg (10)

1. Wong Yu Kiong 51.82

Javelin / 600g (  9)

1. Yusuf Nor Afiq Azlan 49.66

WOMEN

100m / wind-aided* (10)

1. Mandy Goh Li 12.54 (& 12.71 as 1h1)

2. Nor AAliyah Ab Rahman 12.70 (& 12.68 as 4h2)

200m / nwi

1. Nor Aliyah Ab Rahman 25.44

400m (10)

1. Chloe Thong Yuen 60.87

Long Jump (  9)

1. Mahira Hanis Ishak 5.62

2. Mandy Goh Li 5.30

3. Najwa Asylah Norizam 5.07

Triple Jump (10)

1. Mahira Hanis Ishak 11.95

Shot Put (10)

1. Queenie Ting Kung Ni 9.96

2. Betty Hoong King Ching 9.76

Discus Throw (  9)

1. Queenie Ting Kung Ni 41.90

2. Wong Xiao Jing 32.83

Hammer Throw  (  9)

1. Michelle Wong Kung Lu 33.01

2. Sheldon Sik Hui San 32.13

3. Heng Li Ying 31.61

4. Michelle Kiu Li Phing 30.47

Javelin (10)

1. Wong Nie Nie 41.39

Girl / 14 years

100m / wind-aided* (10)

1. Fatin Ilyana Mat Nayan 12.59

200m / nwi (  9)

1. Fatin Ilyana Mat Nayan 26.48

*Note that the anemometer was not used but the condition was "windy" (too much wind).

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Micro-dosing Strength Training for Elite Athletes

Over the years, I've noticed that some groups of high-level track and field athletes train more frequently during the competition phase, which seemed a bit unusual.

Typically, this is the time when athletes focus on tapering and peaking. In other words, coaches usually reduce both the volume and frequency of training (while maintaining intensity) to ensure athletes perform at their best during competition(s).

In a conversation about competition and peaking strategies, we unexpectedly discussed a "newer" training concept: micro-dosing.

Micro-dosing involves short, more frequent strength training sessions designed to maintain strength, power, and neuromuscular readiness without causing the usual fatigue.  For example, instead of training twice a week with a total volume load of 8,000kg per session, you would train 4 times a week with each session having a volume load of ~2,000kg.

Unlike traditional strength training, a micro-dosing strength training session is relatively brief, lasting only 20-30 minutes. This approach helps athletes stay sharp, explosive, and "ready". For sprinters, it can be done after a less-demanding track workout (e.g., block starts, speed work, low-volume speed endurance). 

To be effective, a micro-dosing session may include a mix of heavy and light (or moderate) exercises or varying load intensities. Complex training (or even contrast method), which involves heavy exercises followed by light or plyometric exercises, seems particularly appropriate.

Practical tips:

• Reduce the usual strength training session by half or more.
• Heavy exercise: >80% of 1RM (back squat, power clean, deadlift etc.).
• Light exercise: Vertical jump, horizontal jump, pogo jumps, hang snatch at 30-40% etc.
• Number of exercise: 2-3 main exercises plus 2-3 other (light) exercises.
• Variables, 1-3 sets and 2-4 reps.
• Exercise selection: based on suitability but prioritise compound exercises (squat, etc.).
• Note: Day 1 and day 3 sessions can be repeated during Day 2 and Day 4 sessions, respectively.

All in all, micro-dosing is about delivering frequent, small doses of training stimuli. It provides a flexible and efficient way to integrate strength training into an athlete's schedule. Micro-dosing strength training serves as a maintenance strategy or an "optimiser" for the strength and power that has been built over the past weeks or months. 

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