CrossFit Tanjong Pagar’s Head Coach, Dylan Goddard was Singapore’s fittest CrossFit athlete in 2015. We managed to get 30 minutes with him to get the inside track on how top athletes prepare themselves physically and mentally for competitions.
We picked his brains on nutrition, pain management, training and asked him how he sees CrossFit developing in Singapore.
1. Where did your passion for fitness start?
Straight from Safa land (South Africa). I’ve been in Singapore for five years and always had a passion for health and fitness. Previously I took part in competitive body building for three-four years, grappled with MMA and competitive mountain biking. My real passion for CrossFit started four years ago and really took to competing two-three years from then and I haven’t looked back since. My real passions stem from passing on knowledge to clients at the box, progression in human movement and performance from the moment they start their journey at the box.
2. What does it take to become one of the fittest men in Singapore?
It all comes down to living a disciplined lifestyle. I am incredibly driven to constantly improve and by my passion for the sport, so I am able to stay focused and make certain sacrifices. I am pretty tough on myself to ensure I am always pushing on in strength, mobility and performance.
I live by the 1% rule. Every time I walk in to CrossFit Tanjong Pagar or any other box around the world, as long as I give 1% more than the day or week before, that’s all that counts.
3. What gives you the edge?
It comes down to one thing for me - mental strength. I believe that training the brain is a vital component of achieving personal bests. Whether it be a pre-workout meditation, where I focus on the goal and how good it will feel when I achieve it, or having the ability to push past pain barriers in the midst of a tough WoD.
It’s not just the quantity of training, it is the quality of the work and effort that you give to your sessions. You can only give the best quality if your mind is truly present and alive to the goal.
4. What's your favourite type of training and why?
It’s hard to choose, but I would say endurance based workouts. I think I am quite mentally tough which helps me to focus and get through pain barriers, often allowing me to get ahead of other competitors.
I also enjoy experimenting with how far I can push my body.
5. How do you get competition ready?
Generally, the workouts are released a few weeks in advance of all competitions. In CrossFit; technique needs to be perfect. Your body adapts to different styles and movements and you need to make sure you are ready to take on those challenges in the most efficient way possible.
These three steps help me to focus and achieve great results;
- Perfecting the technique of the movements in the correct sequence
- Trust in your training programme – the hay is already in the barn!
- Confidence in your approach – no stress and no cramming!
6. What's the next competition for you?
It’s an awesome Team based competition that CrossFit Tanjong Pagar are stoked for; it’s the Manilla Throwdown on the 4th – 5th November, which is one of the biggest competitions in Asia. We have three really talented teams representing CrossFit Tanjong Pagar.
- The Dream Team – Daryl Cheng (Singapore 2016 CrossFit Champion) /Trisha Tan and myself Dylan Goddard (Head Coach at CrossFit Tanjong Pagar, CFTP)
- Triple Jizzle - John Cheah (CFTP Coach), Jordan Fitzpatrick (CFTP Coach) and Jenna Laughlin
- The A Team – Annie Set, Evan Partsch and Stefano Scuratti
7. What does it take mentally to focus your mind when you're competing?
There are several steps that help to keep me focused, here are my top three:
- Breathing techniques before warming up to reset the mind
- Believe in yourself – this is your time to shine
- Dealing with the pain before it actually it happens. I re-live past workouts to remember what the pain felt like.
8. How does your diet change before, during and after a competition?
This depends on the type of competition. For a one-day competition my diet doesn’t change before at all. I tend to stick to my normal regime the night before, and then on the day, I wake up early and have a carb rich breakfast, such as oatmeal and I avoid too much fat.
Throughout the day I make sure I take lots of liquid nutrition, such as a pure carbohydrate sports drink like Gatorade. Due to the Asian climate, I have to be militant about ensuring that my electrolytes are replaced throughout the day with water and Nuun tablets. If I am feeling a bit flat before the competition starts I will usually take a pre workout to get pumped. In the evening I like to enjoy a well-earned BIG FAT meal.
For multi day events that last between two – three days I stick to the same breakfast. After workouts I refuel with a protein shake, sugar and carbohydrates. Again it is absolutely essential to make sure electrolytes are replaced. A typical meal will include a rice base with vegetables and protein which will always be fish or chicken. Sushi, rice, salmon and tuna are foods that we are able to digest really quickly, giving the body maximum time for replenishment and recovery. I never eat anything I haven’t eaten before and make sure I get enough rest.
9. Who and what keeps you motivated and why?
CrossFit competitions are tough! Being able to share the experience and journey with others, helps me keep my form and stay on top of my game. As an individual competitor you’re accountable for only yourself, but as a team competitor you train together which is certainly more fun, and the overall pressure is reduced. I certainly seem to perform a lot better this way.
The motivation I take from CrossFit Tanjong Pagar’s coaches and members, as well as those at our Sister box CrossFit BukitTimah is huge. Seeing members progress, reminds me every day that with a little bit of effort, the results can be astonishing. Knowing I am representing the box and our communities in competitions keeps me hungry for more. As we get to the Regionals and Pacifics, I get to stand proud and show what we can do - this is my box, my space and knowing that we’ve built a network and community that inspires us every single day is inspiration itself.
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
About the Author
Dylan has worked in the fitness industry for the past 8 years. Having started his career in his home town of Cape Town, South Africa, Dylan has since gained international exposure by making a move to Singapore to pursue his passion of health and fitness. This passion is evident in the way he carries himself in the box, ensuring he gives 110% in all that he does.
Dylan is a qualified personal trainer and holds a National Certificate in Personal Training from the National Federation of Professional Trainers (NFPT), United States. He joined the CrossFit community and hopes to inspire and motivate people in this way of training and living out a healthy, full lifestyle. He has also attained his CrossFit Level 1 Certification.
About CrossFit Tanjong Pagar
WHO WE ARE
CrossFit Tanjong Pagar is Singapore’s leading CrossFit box located in the heart of the CBD. We are proud to boast the largest training facility of its kind, with air-conditioning, top CrossFit certified trainers and a positive environment that helps create a diverse and successful community.
WHAT WE DO
CrossFit Tanjong Pagar was formed solely to provide the best training, coaching, community, and results that Singapore has to offer. Our coaches design and implement functional training programs to strengthen your body, heart, mind, and soul.
Get in touch to take the first steps with your Free Trial, Fundamentals or if you’re in town walk in and say hey we would love to meet you!