• About
  • Contact
  • Contact Us

Follow my adventures at @cheryltaysg!

  • Home
  • Cars
  • Motorsports
  • Sports
  • Fitness
  • Lifestyle
  • Photography
  • About
  • Contact

Ironman 70.3 Danang 2018: Train the mental

0 Comment
 17 May 2018   Posted by Cheryl Tay


We spend so much time training our physical limits, that we forget to train the mental. And honestly, in endurance races, the mental strength is very important. It can get hot and tiring out there, you feel like giving up, you question your purpose… so it really comes down to your mental resolve.

At the same Danang race last year, my race plan went haywire when I didn’t hydrate myself properly on the bike and my legs went kaput on the run. I recalled struggling to run and eventually at the 15-16km mark, I stopped to walk. I walked-jogged-walked-jogged back to the finish line and was so upset with myself that I didn’t want to talk to anyone for a while after that. The truth is, I gave up the fight.

This race experience haunted me for a little bit and I was afraid of Danang. I said I wouldn’t come back because I was traumatised by the heat (35°C but feels like 41°C). But guess what? When I had to give Ironman 70.3 Colombo a miss because I was so sick, I had a serious case of FOMO and decided to sign up for Danang. LOL. #fanjian

So yes, I went back to Danang to race last weekend!

I had about eight weeks from the Ironman 70.3 Taiwan race, so it was mostly just carrying the race fitness over. I flew out on Silkair and I was staying at the official race hotel, the Hyatt Regency. It is more expensive to stay at the race hotel, but the rooms are very comfortable and it is right where the race expo, finish line and transition area are – so I think it’s worth the convenience.

The boyfriend (E) arrived from Switzerland on Friday afternoon, YAY! It’s been more than a month since we last saw each other. That’s the thing about LDRs – time with each other is so precious. He flew in from Europe to Danang just to support my race and I am really, really grateful. Having him around made me happier and I was excited to show him what an Ironman race is about – I showed him the athlete check-in area, the race expo, the transition area, the race start, the finish line. Ironman is such a significant part of my life and showing him this part of my world makes me very happy.

When I did the test swim, omg the waves were pretty rough. I was like, how the heck do you swim in this?! Ian taught me to dive into the wave when it comes and I tried. It worked, except for a few bigger swells which might get you. Those are freaky – the wave gets so big it crashes on you and then you take longer to surface for air so you panic. But I tried a few more times, told myself NOT to panic and just pray that the swells won’t be so big on race morning.

These waves were definitely a concern. At the race briefing on Saturday evening, the organisers told us that they are monitoring the open water conditions and in the event that it gets too dangerous, they had an alternative. The open water swim would be cancelled and replaced with a 3km run instead, making it a duathlon (3km run – 90km bike – 21.1km run). They showed us how the route for the 3km run will be like and everything was planned out properly. It would l be a bummer if the swim gets cancelled, but safety is more important and the organisers did a very good job in putting alternatives into place.

On the morning of the race, I was up at 330am and there was a tiny part of me that didn’t feel like racing. It was the part of me that was scared – scared it was gonna get hot, scared I will bonk. I never get such feelings; usually I am ready to rumble. But I pushed away those negative feelings anyway and just got about getting ready for the race.

E walked with me to the transition area, along with Ian, Jaime and Oliver (my favourite baby). Seeing Oliver helped me to relax. He’s this 13mo cutiepie who is super adorbs (if you watch my instastories you will understand why).

After I got my stuff arranged at my bike, I hung around at the transition area to wait for the official announcement. Will it be a duathlon or triathlon? The waves still looked a bit scary. And then we heard it – a triathlon is on!! YAY. I proceeded to put on my swim skin and then headed into the water just for a quick warmup. The choppy part is only for the first 100-200 metres so we just had to get past that and it will be fine.

SWIM

The race start got delayed for about 10 minutes and we watched the pros go in first. Before the rest of us age groupers get released in a rolling start according to our swim times. I was in Pen C (36-40 min) with Anthony and Ernest, so we had to wait for the other pens to be released first. We were released every five seconds in twos/threes; that way it helps to prevent clusterf*ck.

I got into the water and I remained calm as I dived into each wave. I just wanted to survive the swim! It was actually quite fun, going up and down, but thankfully it was only for the first part. After that we swam in a T-shape. I just kept looking out for the buoys to aim for and then swam towards each one. In the process, I got hit in the face, swam into, kicked in the hip… the usual.

The last part of the swim was still choppy, but this time the waves are pushing you put to shore. It’s good because it helps you get back faster, but because you cannot see when the waves are coming, it can get quite scary when something suddenly pushes you so hard from the back. There were safety marshals right there in the sea to watch out for us so I felt safe.

T1

Got out of the water and looked at my watch; I took about 40 minutes and I was pleased with that considering the sea was rough. We had to run up a ramp to the transition area, where I nearly slipped lol. I got to my bike and worked on getting the bike gear on, then rushed to get out.

BIKE

The path from the transition area out to the road is sandy and I didn’t want to fall, so I carefully rode out. Once I hit the road, I changed gears and let’s go! The bike route is mostly flat, with just two bridges (one small and another bigger one).

At the 40km mark, we had to make one more loop of 20km before we head back. The headwind on the way back made me quite tired and it didn’t help that I missed two hydration points – one, there were no volunteers handing out bottles; two, it was too crowded. We had to pass the transition area and go on for another 6km before turning back, and this was tough because when you see the transition area you just want to go back in.

Then at the last hairpin, with the last 6km to go, I fell. It was a tight hairpin and I turned too wide so I went into the sand by the side and fell. I eventually managed to carry on, losing about 10 minutes. To be honest I was feeling kinda bummed and demoralised at this point, but the race is not over.

T2

I was fighting back the URGH feeling, but there was still a half-marathon to go so I kept telling myself to let it go. I put on my shoes and told myself to just carry on with the race plan, and not try to run faster/harder to make up for lost time.

RUN

By this time it was already hot, as expected. The run was a single loop – 10km out and back. I kept thinking of the time I lost, but each time I thought about it, I told myself it’s ok, it’s ok, just concentrate on the run. I stopped at every hydration station and made sure I don’t bonk this time. I cheered for friends and it was also nice when people cheer you on too. At the U-turn point, I felt okay so I picked up the pace a bit. When I crossed the 15km mark, I was like, ok this was where I gave up last year but now I’m gonna RUN ON. And run on I did!

I told myself that E is waiting for me at the finish line and he will burn in the sun so I better hurry. OH that feeling of crossing the finish line! Finished the race in 5:45:19 and 5th in AG; and would have still been 5th even if I didn’t lose the 10 minutes, so I’ll take it. It could have gone worse.


Every race teaches us something and I certainly have a lot more to learn. It was yet another mental test for me and I’m glad this time I didn’t give up! Though the race didn’t go as smoothly as I hoped, I’ve replaced the memory. Danang you’re still as hot but I’m not afraid of you anymore.


Thank you to the volunteers for an amazing job, to those who cheered me on along the course, to my coach Colin for the training, to my friends like Grace, Charmaine, Gilbert, Wendy and the ROCKrunners back home for the support, and of course to E for coming all the way here and braving the heat.

2018 is gonna get even more exciting!!

Swim – 40:45
T1 – 3:30
Bike – 2:52:20
T2 – 2:46
Run – 2:05:59
Total time – 5:45:19
Position – 5th in AG

Next up – Ironman 70.3 Cebu.

Related Posts

  • Ironman 70.3 Vietnam 2017: I couldn’t beat the heat at Danang.Ironman 70.3 Vietnam 2017: I couldn’t beat the heat at Danang.
  • Ironman 70.3 Danang 2019Ironman 70.3 Danang 2019
  • Ironman Malaysia 2018: I AM AN IRONMAN!Ironman Malaysia 2018: I AM AN IRONMAN!
  • 113 TriFactor Bike-Run-Bike Melaka 2017: Most forgiving race thus far113 TriFactor Bike-Run-Bike Melaka 2017: Most forgiving race thus far
  • Ironman 70.3 Bintan 2017: My first IM 70.3 podium omg.Ironman 70.3 Bintan 2017: My first IM 70.3 podium omg.

Share and Enjoy !

0Shares
0 0
Written by Cheryl Tay

  • Search Cheryl Tay’s posts

  • About Cheryl Tay

    563588_392090887491821_131620790205500_1178808_177312844_n_resized


    First establishing herself in the world of cars and motorsports, Cheryl Tay is a sports and fitness blogger who advocates living an active and healthy lifestyle. Founder of body image movement Rock The Naked Truth, Cheryl overcame over a decade of eating disorders and is now passionate about helping people with similar struggles. She also has a running club ROCKrunners and a tri-enthusiast club ROCKtri.

    Rock The Naked Truth encourages others to be comfortable in their own skin and to learn that there is more to life than just being a slave to the numbers on your scale. Truly, life has more meaning than just forcing yourself to look good - it's most important to be happy and feel good about yourself!

    Previously...
    > Fitness columnist for Yahoo! Sports
    > Founder of ELITE (fitness competition)
    > Motoring writer for TODAY
    > Columnist for Rev / Run magazines
    > Official photographer for ONE Championship
    > Media manager for Formula Drift Asia
    > PR manager for PETRONAS Syntium Team
    > Business development for Kartright Speedway
    > F1 youth speaker for Singapore GP
  • Recent Posts

    • Summing up 2020…
    • Goodbye, Golf
    • The N*ked Athlete
    • Rock The Naked Truth x Our Bralette Club
    • Me Too.
  • Archives

    • 2021 (1)
      • January (1)
    • 2020 (14)
      • November (1)
      • September (2)
      • August (1)
      • July (1)
      • April (4)
      • March (1)
      • February (2)
      • January (2)
    • 2019 (23)
      • December (4)
      • November (3)
      • October (5)
      • September (1)
      • August (1)
      • June (3)
      • May (2)
      • April (1)
      • March (1)
      • February (1)
      • January (1)
    • 2018 (21)
      • November (2)
      • October (1)
      • September (1)
      • August (1)
      • July (3)
      • June (2)
      • May (3)
      • April (1)
      • March (3)
      • February (3)
      • January (1)
    • 2017 (35)
      • December (1)
      • November (4)
      • October (4)
      • September (5)
      • August (5)
      • July (3)
      • May (7)
      • March (2)
      • February (1)
      • January (3)
    • 2016 (55)
      • December (7)
      • November (3)
      • October (3)
      • September (5)
      • August (2)
      • July (3)
      • June (2)
      • May (5)
      • April (1)
      • March (7)
      • February (8)
      • January (9)
    • 2015 (149)
      • December (4)
      • November (8)
      • October (12)
      • September (15)
      • August (19)
      • July (16)
      • June (16)
      • May (16)
      • April (8)
      • March (13)
      • February (14)
      • January (8)
    • 2014 (469)
      • December (16)
      • November (26)
      • October (20)
      • September (16)
      • August (38)
      • July (52)
      • June (64)
      • May (71)
      • April (49)
      • March (55)
      • February (29)
      • January (33)
    • 2013 (135)
      • December (23)
      • November (30)
      • October (31)
      • September (38)
      • August (13)
  • cheryltaysg

    It was somebody's birthday today (hint: not mine)! It was somebody's birthday today (hint: not mine)! Brought birthday boy Bruno out to the beach for a walk, fed him treats, collected his birthday cake and sang him a song, and then he gave me a lick-down before falling asleep. Thanks @thehuangergames for inviting me to join in the birthday celebrations!

P.S. wearing the new activewear range from @pinksaltswim.co
    Had a nice walk in the cool Flower Dome with my pa Had a nice walk in the cool Flower Dome with my parents to see the Dahlia flower display specially for the CNY period.

Moments like these are precious and I hope to spend as much time as I can with my parents - I like how I can impromptu jio them out and they are always game to try food or go gai gai with me!

#gardensbythebay
#flowerpower
    Half my right butt cheek is bruised now (it's turn Half my right butt cheek is bruised now (it's turning black and purple) from denting the ladder in yday's silly home incident, but I would like to take a moment to appreciate this solid (heavy) thicc butt of mine... because it got me out of a bad fall situation unscathed.

Jokes aside, I do occasionally feel like my butt is too big, has too many stretch marks and too much cellulite, and it makes me not want to wear a bikini. I'll see other butts and be like, how come they have such a nice peach shaped ass whereas mine just looks like an overstuffed pillow.

BUT I brush these thoughts away quickly because I love this butt of mine, flaws and all. Poor ladder though!

#rockthenakedtruth
    Boys bailed on us girls so it was just @sarahhy0r1 Boys bailed on us girls so it was just @sarahhy0r1n and I and we decided to take on the hills of the South. Spent all morning grunting and cursing and swearing, hahahahaha!

#cheryltayworksout #triathlon #triathlete #trifit #trilife #trilove #trigirls #getfit #lovefit #fitforlife #fitness #fitnesseveryday #instafit #igfit #ironmantri #ironmantraining #activelife #cycling #thecyclinglife
    Some roller skating action with @jadeseah this arv Some roller skating action with @jadeseah this arvo. Well, not really a lot of action because it's my first time trying roller skating so we mostly just went round and round. It's different from inline skating, harder!

P.S. like my Hello Kitty socks? Heehee

#rollerskating #roundandround
    Found this in my archives. A time in 2011 when I h Found this in my archives. A time in 2011 when I had long permed hair and youth (and non existent eyebrows) on my side. Wow. I like my eyebrows better now, thank goodness for eyebrow embroidery hahahaha.

#throwback #nojudging #pastorpresent

📷: @ansonchew
    After setting up @rockthenakedtruthsg, I started t After setting up @rockthenakedtruthsg, I started to learn more about body image and I came to a realisation that the more attractive one is, the more likely he/she is insecure about their body.

You would think otherwise because they have a 'great body' with skinny legs, thigh gap, small waist, "11" abs, nice boobs (for girls), but they are actually not as confident as you think they are.

People would die for these bodies, people are dieting and doing stupid things to get this kind of body, but these 'more attractive' people are actually insecure about the very body society desires.

Why insecure? I spoke to some of them and they cited reasons like: Afraid to lose the body because they feel their identity is tied to their body, afraid they may not look like that one day, afraid they do not look good enough.

So my hope is that everyone will come to accept their body no matter how it looks, and not be afraid to be judged. I mean, who gives these people a right to judge you?

Your body, own it!

#rockthenakedtruth
    No such thing as too pink. 🤭🤭🤭 Queen Bit No such thing as too pink. 🤭🤭🤭

Queen Bitch II always makes me so proud.

#rockthenakedtruth #cheryltayworksout #triathlon #triathlete #trifit #trilife #trilove #trigirls #getfit #lovefit #fitforlife #fitness #fitnesseveryday #instafit #igfit #ironmantri #ironmantraining #activelife #cycling #thecyclinglife
    Wooooo managed to get some speedy action (on a wet Wooooo managed to get some speedy action (on a wet track which made things so slippery) thanks to @audisingapore! Oh my back and arms... how did I use to race those kart endurance races 10 years ago? 🤣🤣🤣

#audisingapore #gokarting #aging #motorsports #motorracing #karting #kartracing #vroomvroom
    Had so much fun at the @grityardsg x @jyanyogastud Had so much fun at the @grityardsg x @jyanyogastudio collab event today where we got to do a combo of HIIT then acro yoga, an opportunity to try 2 types of workouts in one session, to see how fitness can be translated across different activities!

I wanted @jyanyoga to base me just for ONE photo, but she ended up sending me into several moves, which scared me a little but with the help of @branstands, I got into a few poses so now I have a few photos to share. Yay!

To more of such collabs!!!

📷: @_yaops_

#GRITYARDSG #jyanyogastudio #acroyoga
    HELLO 2021! Thank YOU for being here with me thro HELLO 2021!

Thank YOU for being here with me through my journey of life, as I grow and progress. You, my IG fam, are a significant part of support network! Happy new year everybahdee!!

😘😘😘🥰🥰🥰❤❤❤

P.S. Let me know what kind of content you want to see more from me?

#happynewyear #2021
    My favourite 9 photos of 2020! Even though this ye My favourite 9 photos of 2020! Even though this year took us down different paths, it has still been a very fulfilling year for me and I am grateful for everything that I have - my health, my family, my work, my friends, my sports.

Here's a quick recap of how my 2020 went:

1) Kicked off the year with @rockthenakedtruthsg's 4th anniversary with a track relay event that had 100 participants, supported by Moulmein-Cairnhill CSC

2) Spent a weekend at integrated fitness resort Thanyapura Phuket for @teampurpose's inaugural retreat

3) Passed my Class 2B test and bought a motorbike (Honda CBR150R)

4) Raced in the Ironman 70.3 Bangsaen, my only race for the year

5) Appointed Editor for @runsg

6) Got my own wakeboarding gear, woooo!

7) Opened up about my Pruvit journey and how it has changed my life, as well as shared about the benefits of ketones

8) Did lots of live stuff like IG live workouts for @100plus_singapore and also a live FB launch for @theragunsg

9) Did my second strategically nude shoot with @ivanjoshualoh for @rockthenakedtruthsg

10) Had the privilege to work on key campaigns with brands like @aveenosg, @huawei.sg, @jaybirdsport, and also produced virtual content for Moulmein-Cairnhill CSC and Sengkang East CSC

11) Ran the second edition of @100plus_singapore's OUTDO YOURSELF 2020 programme and trained 5 individuals @tngying @bec010 @reneetee72 @channelweng @angmo_kantang for the @sgmarathon Grand Finale

12) Created content with and for homegrown brands @teampurpose and @grityardsg, implementing several key launches and initiatives

13) Collaborated with @our.braletteclub, @goyathelabel, @standsg, @sloggisg, @huawei.sg on campaigns for @rockthenakedtruthsg

14) Started going into video production in the role of a producer and helping to produce videos

15) Got a new car - traded my 5yo VW Golf for a Honda Civic

16) Revamped my humble bachelorette pad, which is now so cosy and feeling more like a home

Thank you to all who have continued to support me and believe in me, both in the personal and career space. The year has turned out differently from planned, but it still turned out good!

How has 2020 gone for you?
    Following my house revamp, it's now time for some Following my house revamp, it's now time for some deep cleaning. Since I've moved in 3.5 years ago, I've not done any deep cleaning so there is definitely work to be done heh.

The @surecleansg professional cleaning team came over to work on my home and I was so impressed with their cleaning! (You know you're upping your auntie level when you get excited seeing things get cleaned and get intrigued by these fancy cool machines.) You can swipe to see the before/after results!

For my bachelorette space of 600 sqft, they sent a team of 3 who worked on the place simultaneously. Altogether they took 4 hours for the Home Deep Cleaning and Disinfection; sofa and mattress cleaning are add-ons to the package. 

They also have their own products, like their own Germclean disinfectant that has silver ion technology and 24h residual disinfection and can last on surfaces for 30 days, which they used on my home AND you can purchase to use too.

Quote 'CHERYLTAYSG' to get 15% off with min. spend of $250 before GST. You can book on sureclean.com.sg!

#sureclean #homecleaning
    Who can say no to ice cream or froyo? And when it Who can say no to ice cream or froyo? And when it has NO SUGAR ADDED, that's even better.

@yolesingapore has opened their newest outlet at Vivocity and the ice cream and froyo served all have NO sugar added! Soon, the rest of the outlets will follow suit.

But hey, don't use this as an excuse to go mad on the toppings ya!

Use 'CHERYLxYOLE' to get $1 off their NO SUGAR ADDED ice cream and froyo at Yole Vivocity from now to 31 December.

P.S. the photo wall damn cute!

#yolesingapore #yolevivocity #nosugaradded
    Someone came over today and made himself very comf Someone came over today and made himself very comfortable on my couch whilst watching Bee Movie for the 100000000th time.

#spotthehuman
    Not shown in picture - my pink socks and pink bicy Not shown in picture - my pink socks and pink bicycle. 🤣🤣🤣 Only one way to spend Christmas, all decked out in pink for a 160km ride. MERRY CHRISTMAS everybahdee!!

#cheryltayworksout #triathlon #triathlete #trifit #trilife #trilove #trigirls #getfit #lovefit #fitforlife #fitness #fitnesseveryday #instafit #igfit #ironmantri #ironmantraining #activelife #teampurpose #purposeasia #cycling #thecyclinglife
    Home revamp completed! 🥰🥰🥰 I've been spen Home revamp completed! 🥰🥰🥰 I've been spending a lot more time at home this year, which gave me the push to make some improvements to the house so I can be more comfortable at home.

It's been 3.5 years since I moved in, but I've mostly just treated this as a house, somewhere to stay, and not really put the effort to make it a home home.

When I first moved in, I wasn't keen to do up the house much because I felt that I might get married one day and move out, so why bother to spend money? So I only added a counter to separate the kitchenette from the living area, and set up my bike trainer next to the sofa.

These made the house quite cluttered and it just got messier and messier over the years as I accumulated more stuff, and was often too tired or busy to clear up. I mean, it was just me and I don't invite friends over, so I let the mess manifest.

Finally, I decided to revamp the place and I'm glad I did!

I got rid of the counter, built cupboards and shelves into the walls for more storage space, got zip blinds so I could convert the balcony into a usable space, did vinyl flooring over the original glossy floor which is hard to maintain (and I was wearing bedroom slippers all the time), and got a dining table set that doubles up as my work station.

The result is amazing! I wish I could say this was a DIY project, but no, I engaged the services for the various things I did... after taking time to source for the best deals with value and quality!

The home feels like a home now and this might sound strange, but having more physical space actually has a calming effect on me and psychologically I feel better!

If you have any budget home decor ideas, please share! My only decor ideas are multiple stuffed toys and Hello Kitty memorabilia lol.

Now I'm looking forward to hosting friends at my revamped space I call home!

#homesweethome
    One good thing about the frozen meals from Not Jus One good thing about the frozen meals from Not Just CarrotSticks is that you can take it straight from the freezer into the microwave oven. In just 5 minutes, your plant-based meal is ready!

The plastic sheet will peel off by itself once the food is heated, so all you need to do is peel it off and you're good to start eating.

I've tried all 3 meals and they taste good! The Thai basil chicken and the beef rendang are quite spicy, but I'm terrible with chilli so it should be fine for you.

You can order online at notjustcarrotsticks.com and use SOCIAL20% to get 20% off all products (limited to one use per customer only).

You can also purchase them exclusively at Bukit Timah Plaza NTUC Finest and Parkway Parade NTUC Finest for the month of December.

#plantbased #notjustcarrotsticks #sp
    [GIVEAWAY: 3 x visors from @greybyortenhill] Some [GIVEAWAY: 3 x visors from @greybyortenhill]

Sometimes, all you need is just one accessory to make your look cooler. Cue my Super.visor from @greybyortenhill! I love how it goes well with active wear, outdoor wear, beach wear... so long as you're in the sun, it completes the look.

I'm giving away 3 visors (of your choice) to 3 people. They have the half (which I'm wearing here) and the full, and a few different colour options. My favourites are the gold (seen here) and the rainbow.

To take part, follow my IG and @greybyortenhill, and tell me in the comments below how you will wear this, eg. what outfit will you match this with, where will you go with this etc.

I will choose the winners by Sunday 2359h!

#supervisor
    PERIOD FATIGUE. Besides belly bloat, water retenti PERIOD FATIGUE. Besides belly bloat, water retention, moodiness and junk food cravings, the other thing I struggle with, during PMS, is the fatigue. The fatigue is real!

I find myself needing to sleep more, getting tired more easily, and even after sleeping more, I still feel tired?! What is this! Do you feel sluggish too?

Also, in the few days leading up to day 1 of the period, your athletic performance is likely to be affected so don't be hard on yourself if you don't find yourself hitting your targets or doing weaker than usual. You might want to chill a bit prior to the period, OR, manage your expectations and don't let it affect you mentally when you don't perform at the level you're used to.

Interestingly, I read that the body is the strongest in the first few days of the period! But with the heavy flow and the cramps, it's hard to feel pumped yknow.

Whatever it is, I continue to exercise through my period. You just gotta manage the intensity, effort and expectations!

P.S. Wearing the @teampurpose x @zachbitter running singlet in XS that is lightweight and comfy, and the women's high waisted 4" running shorts in M that is great for the no-thigh gap so you don't get abrasion from the bunching up of shorts between the thighs.

P.P.S. The gap on my medal holder is supposed to be for the 3 major races I signed up to complete in 2020 - Challenge Roth, Berlin Marathon and the Ironman 70.3 World Championship in Taupo, New Zealand. It will be filled eventually I believe - a part of me is like, whew the pain will come later; whilst another part of me is like, damn I wanted to get the pain over and done with. Either way, it's akan datang (Malay for coming soon)!

#cheryltayworksout #triathlon #triathlete #trifit #trilife #trilove #trigirls #getfit #lovefit #fitforlife #fitness #fitnesseveryday #instafit #igfit #ironmantri #ironmantraining #activelife #teampurpose #purposeasia #cycling #thecyclinglife
    Load More... Follow on Instagram



Copyright © 2019 Cheryl Tay. All Rights Reserved.