MultiSport: 2014 November

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C O V E R S TO R Y MULTISPORT

R E K I B S T E E M D L R O W AYS MAY D E V I T I COMPET IST CONTINUES 'S A L L E ON YCL JOEL GIR BUT THIS AVID C ION, CHOOSING BE , O S BE OVER IKE WITH A PAS ROUND THE GL IT TO B UTES A THE LOVE OF O R G N I NG OR CHALLE DING PURELY F AND RI

ORAN OMEO M R Y B W INTERVIE Y PAT MATEO L B ILLARUE PHOTOS G BY CAMILLE V GROOMIN

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H

ow did your love affair with cycling start?

I used to be a pack-a-day smoker. And then one time, after coming from a night out, I couldn't breathe. I decided to quit that lifestyle, and to augment it, I took up cycling.

I used to live in San Francisco for eight years, and whenever I'd see all these brightly-colored, Lycra-clad cyclists passing by in front of my apartment, I'd say to myself, ‘Maybe I should try that.’ That's how I got into it. I first bought a beat-up bike to see if I would like it or not. Then after two or three months, I got a serious road bike. A few more months later, it turned out my neighbor (who is also Filipino) was also a cyclist. So he asked me to join him and other cyclists in their long rides. We would ride from Daly City to Palo Alto and back. So that's how we started. A few years after that, I decided to try out amateur racing.

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How was that?

It was okay! I think I got better results when I moved back here.

I think at one point, I was very competitive with the cycling community here. I was also able to establish the Philippine Executive Cycling Association (PECA) together with another guy, Tim GoBio, and then Tim organized races. Luckily enough, I was able to win a few, way back in maybe 2004-2006.

Going back to your story from your days in San Francisco, is that when you learned how to ride a bike, or did you already know how?

No, I used to ride a bike when I was young, maybe Grade 5 or Grade 6. I used to be enamored with all these guys, like Maui Reynante and those Tour of Luzon cyclists. I also had a road bike at the time, but it only lasted me around one or two years. After about two years, I quit and got into soccer. I

sort of left cycling and rekindled my interest in it after I quit smoking.

Other than the health benefits of cycling, what other benefits do you think it has brought you?

One thing good about sports in general is that you pretty much get to see how far you can stretch yourself. It also brings in a better mindset because life can be full of challenges. Being exposed to sports teaches you to be resilient.

Sometimes you never know, if you just keep on trying and trying, all of a sudden you realize you can reach your goal. The few races that I've won were like that. I was pretty much written off for that particular race, and after a while I joined a group who attacked. Luckily enough, I was able to gain the strength to win the race.

It's things like that. You never know if you're gonna be able to achieve something until you really try.

You've been biking in and to a whole lot of places. Was that something you wanted to do at the outset, or was that something you were led to do as you progressed in cycling?

When I got really serious into it, when I used to race, I would always dream about climbing the same mountain passes (or cols, as they call them) where the Tour de France would pass.

Once, when I decided to lay off from racing, I thought I'd give it a try. And so I just took the plunge and joined a tour group where we rode some very hard mountain passes in France.

What's the attraction for you in cycling at these locations?

It elevates your experience in cycling, you know? If you think you've biked in a lot of beautiful places here—and of course, there are a lot in the Philippines—biking in Europe is totally different. It's ingrained in the culture. People are

ADDITIONAL PHOTOS COURTESY OF JOEL GIRONELLA

C O V E R S TO R Y MULTISPORT

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F E AT U R E MULTISPORT 01 Adonot Bridge, Benguet, Nueva Vizcaya Road 02 Agno River, Benguet, Nueva Vizcaya Road 03 Atok, Halsema Highway, Benguet 04 Baler, Casiguran Highway, Aurora Province

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FOR MORE INFORMATION, VISIT FONDOMANILA.COM

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SEE THE COUNTRY ON TWO WHEELS FONDO MANILA INVITES CYCLISTS TO EXPERIENCE THE BEAUTY OF THE PHILIPPINES THROUGH ADVENTURE RIDES ALONG SCENIC MOUNTAIN ROADS AND BREATHTAKING COASTAL HIGHWAYS

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Words by Patrick Joson | Photos by Peter Capocao

Growing up, one of the purest expressions of freedom was riding your bike. But the passion for cycling transcends all ages. The shared experience stays true whatever bike you ride, wherever you ride it.

Borne out of the collective love for cycling, Fondo Manila goes by the mantra “Discovering Roads, Sharing Stories.” The team advocates the concept of sports tourism, showcasing the natural beauty of the Philippines, riding up the mountain roads of Halsema and Ambuklao in Northern Luzon and the Eastern coastal roads of the Aurora province.

The Gran Fondo Baler (November 28-30) will explore the coastal roads

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of Aurora on the Baler-Casiguran Road, through the majestic Sierra Madre mountain range and the Pacific Coastline. Meanwhile, the Northern Roads Expedition (February 6-8, 2015) will again climb the highest point of the Philippine Highway System road, the Halsema Highway at 7,400-ft above sea level and offer views of the awesome Ambuklao Dam. This 2015, Fondo Manila will be launching the “Ride the Philippines Project,” a series of new and more adventurous rides that aim to encourage more cyclists from all over the country to discover roads with Fondo Manila.

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THE COUNTRY’S FIRST FREE TRIATHLON MAGAZINE IS NOW ONLINE! MultiSport.ph is the only place to be online for triathlon news, events, articles, training guides, contests, and a growing community that’s absolutely passionate about triathlon.

Don’t be left behind.

Race on over to MultiSport.ph now!

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T R A I N I N G MULTISPORT

THE POWER OF REST AND RECOVERY TAKING TIME OUT FROM TRAINING DOESN'T NECESSARILY DIMINISH FITNESS GAINS. IF DONE RIGHT, IT CAN ACTUALLY IMPROVE THEM Words by Dr. Martin Camara The principles of rest and recovery apply to all sports, whether it be running, biking, or swimming.

Simply put, it is during periods of rest that our body releases hormonal and genetic switches that allow us to adapt and better prepare for our next workout.

Therefore, the goal of our training program is to maximize recovery.

This requires an attentive and strategic approach to achieving fitness gains over time. In other words, we train to recover and not the other way around. One important caveat: rest and recovery only lead to adaptations if they are preceded by training stress.

The greater the stress, the greater the need for recovery. This leads

to a more pronounced adaptation, which ultimately results in greater fitness gains. Hard training, such as working out to the limit of our body’s capacity, creates the need for recovery that leads to the adaptation. This is what is termed as a recovery-based training program.

The principles of recovery apply to all athletic pursuits, be it recovering from a 10km run or a marathon, a long ride versus a short one. What is important to note is that hard training stresses the body. For example, a new runner who comes within inches of fitness capacity for speed or distance during a 10km run will recover and adapt optimally. The same workout may not stress a seasoned marathoner

in the same way, thus resulting in less or no adaptations.

The concept of cumulative microtrauma and its relationship to injury Over 90 percent of patients coming into Intercare Centers over the last 20 years fall under this general category of conditions. These are the seemingly benign, insignificant stresses that build up over days, weeks, months, and years that, when added up together, can cause injuries and discomfort equal to, if not greater than, having been in a bike crash. Points basically add up over time until we eventually have enough points causing an injury.

Most injuries affecting a multisport athlete will be of this nature due to repetitive training sessions over

long periods of time. We're talking long training blocks, and/or going from one race to another.

Rest and recovery allow us to not only get stronger through adaptations; they also allow us to undo cumulative stresses on our body over time, thereby preventing injuries that can keep us away from our sport for extended periods of time.

Dr. Martin Camara, D.C., is a sports chiropractic specialist, an avid triathlete, and a marathoner. He is the clinical director and CEO of Intercare Healthcare Centers, a group of clinics specializing in Sports Medicine and Pain. He is a member of the Polo Tri team. Intercare-centers.com

S P E C I A L F E AT U R E MULTISPORT

GO WEST

WESTERN DIGITAL CELEBRATES ITS 10TH ANNIVERSARY WITH TWO NEW HARD DRIVES

Storage industry leader WD, a Western Digital company, is introducing a redesigned line of My Passport portable hard drives to commemorate its 10th anniversary.

The My Passport Ultra--Metal and Anniversary Editions incorporate a unique and innovative radial spin-design aluminum enclosure that can withstand shocks and knocks. It also offers hardware encryption and password protection. The Metal Edition, meanwhile, includes WD SmartWare Pro software with Dropbox integration, allowing users to backup content from the drive to the cloud and retrieve content from their Dropbox account to the My Passport drive.

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"Ten years is a milestone by any technology standard, but having the ability to consistently reinvent a product line like My Passport to suit the changing needs of consumers and creative professionals is something we are especially proud of," says Tony Tate, general manager and vice president of WD's content solutions group.

My Passport Ultra - Metal Edition and My Passport Ultra - Anniversary Edition hard drives offers a regional three-year limited warranty and is available at select retailers and distributed by EA Global Supply Chain Solutions, Inc. and Iontech, Inc. in the Philippines. My Passport Ultra - Anniversary Edition is available at Silicon Valley.

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FOAM ROLLERS

MYOTHERAPY AND SPORTS MASSAGES

AFTER RUNNING A FULL MARATHON

7-10KM 3-5KM

Active Recovery

This consists of relatively easy workouts of either running, biking, or swimming that do not stress the body from the previous hard training. This trains the body to recover quickly by introducing a short and easy workout during a pre-fatigued state. This significantly leads to increased fitness when combined with hard training. Some triathletes will use the strategy of training for one sport while recovering from another.

CHIROPRACTIC ALIGNMENT Adjustments performed by a spinal expert can help reduce soreness and prevent injuries to our joints.

Our muscles adapt much faster than our tendons, ligaments, and joints. Stress or micro-injury in these structures shortens our movement and makes us less able to train hard.

These adjustments ensure a full, unrestricted, pain-free range of movement in our ankles, knees, hips, and spine, which are all critical in multisport. The concept is similar to aligning the tires of your car to ensure even wear and tear over time and distance!

Note: See only a registered chiropractor as there are many mall-based, pseudo-chiropractic operations.

These unskilled practitioners try to align without the necessary training and credentials. Trust your spine only to a registered chiropractor.

When able, having a professional therapist expertly release tight and injured muscles dramatically reduces soreness and keeps us training hard.

Remember, the harder the training, the greater the adaptations.

CRYOTHERAPY (ICE BATHS)

ALTHOUGH WHOLE-BODY CRYOTHERAPY IS HARD TO ACHIEVE AT HOME, DIPPING IN A SMALL INFLATABLE POOL OR BATHTUB FILLED WITH ICE CUBES CAN HELP REDUCE FEELINGS OF MUSCLE FATIGUE AND SORENESS.

After long and hard workouts, we shorten our muscles repetitively. Lengthening them has been shown to reduce soreness and keep them longer and stronger. While most stretches can be done at home, seeing an expert stretch therapist can really isolate muscles and release tightened ones in places you didn't know existed.

Post-training Nutrition

The body, in every sport—and every activity, for that matter—is reliant on glycogen for energy. Replenish glycogen by consuming.

60-100g

CARBOHYDRATES

15 mins workout

The process of replenishment becomes less and less efficient with time, so the sooner we replace our stores after the workout, the faster we will recover and the better we will be able to train more effectively.

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Five to seven minutes of foam rollers after hard training have been shown to reduce muscle soreness while improving mobility and/or available range of movement. It's an effective self-help technique employed by pros and amateurs alike.

This innovative kinesiology tape not only looks cool, it's also pretty effective. The tape has shown to increase circulation and decompress muscles and fascia directly underneath, creating better circulation, more effective muscle contraction, and enhanced recovery. Each roll comes with instructions on how to apply it to the skin, making it usable for self-care. I like to place mine on before a hard workout and leave it on for a day or two after for recovery.

ROCK TAPE

If you have questions, head over to Multisport.ph. 13 multisportphilippines @multisportph

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T R A I L S MULTISPORT

A BICYCLE BUILT FOR YOU ANTHONY BALAGUER'S BESPOKE BIKES OFFER A UNIQUE FIT FOR EACH RIDER AND A PERSONAL SATISFACTION FOR THE MAN WHO BUILT THEM ENTIRELY OUT OF HIS OWN TWO HANDS Interview by Eric Nicole Salta | Photos by Francesca Balaguer Mercado

What made you decide to take up bicycle frame building? When and where did you learn? The bike leg of a triathlon is my favorite. I love bikes— the design, technology, and how they work. I also love the satisfaction I get from being on a great bike! My fascination led me to further study the design of bicycles and understand what a good bicycle is, how it should feel and perform for the rider. As I learned the history of bicycles, it led me to the glory days of when bikes were made by hand. It fueled in me a desire to learn the age-old craft of bicycle frame building.

I took up frame building under Koichi Yamaguchi in 2012. Koichi

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gained mastery of his craft as a master frame builder for the 3Rensho company in Japan mainly for Kerin riders. He moved to the United States where he became the team mechanic for the US Cycling Federation and official frame builder for the Olympic National Team in 1992. He made bikes for the likes of Lance Armstrong and George Hincapie.

For you, what is the attraction of building bikes? The best thing about building bikes is seeing what you imagine in your head come to life. Making something by hand from start to finish is what makes what I do special to me. Translating my

love and understanding of what a bike is supposed to do and how it is supposed to feel into something tangible is an amazing thing. I take design cues from bike builders I admire such as Tiziano Zullo and Ernesto Colnago, to name a few, and incorporate these details in the bikes I build.

a few modern touches to build beautiful bikes. For me, the process of bike building starts off and almost always ends up in an even better and closer relationship with the person I am building a bike for.

The process of building is very much a part of the product. Each bike I build has a part of me in it.

What does it mean to make a custom bicycle?

In my workshop I build all my bikes by hand, one frame at a time. I design, miter, prep, braze, and finish each bike myself. No detail is left unchecked. And while I use traditional methods, I also put in

Can you say that what you do follows an artisan approach?

More and more people want to personalize their lives—through their clothing, accessories, playlists, and even coffee. There is just something special about having something unique, made to

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measure, just for you. The reasons for ordering a custom-made bike are just the same—you get the comfort and satisfaction that come from a perfect fit and personal style. Your bike is fit for your body and not the other way around.

Name places in the Philippines and around the world that are best seen on two wheels.

The Philippines has so many scenic places to discover on two wheels!

We have both the mountains and the ocean to enjoy. We enjoy biking in Baguio and any place that is cool with safe roads!

Anthony Balaguer is a former triathlete, 2007 Ironman Malaysia finisher, and avid mountain biker. For more information on his bespoke bikes, follow him on Facebook (facebook.com/irony. cycleworks) and Instagram (@ anthony_ironycycleworks).

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Anthony in his workshop working on a frame Examples of bikes made by Anthony

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SPEEDO

MULTISPORT 101 CAMP 2014 LEG 5: TRAIL BIKING

Camp] to try and be fit,” said one female participant as Coach Donjie quickly surveyed the cyclists before jumping into their lecture.

Coach Donjie and Ariana emphasized the importance of training, learning the proper skills, and having the right gear to stay safe—finding the mountain bike with the proper fit, always wearing a helmet, and keeping a spare tire handy, lessons they both learned the hard way. Trail biking is trickier and more dangerous than road biking due to the rough terrain.

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This year has been a year of firsts for the MultiSport 101 Camp. 2014 marked the first time both editors hosted their own MultiSport legs, the first time the camp conducted a women-only running leg, and the first time it held a night running session— and now, MultiSport 101 caps off its strong year by introducing participants to trail biking.

Around 60 participants, including some members of September cover team Last Minute Tri, gathered early on the morning of Nov. 8 at the mountain bike trails of Nuvali. They learned the basics of off-road cycling from Coach Donjie Dormitorio and his daughter, Philippine national cycling team member Ariana Dormitorio. “I joined [this leg of the MultiSport 101

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After the lecture, Coach Donjie and Ariana led the participants on an application ride in the 3.3km mountain bike trail, in which everyone had fun.

The MultiSport 101 Camp is made possible by Asics, Mueller, Dan's, Specialized, GoPro, Ford, Official Venue Sponsors Bonifacio High Street Activity Center, Bonifacio Global City, and NUVALI, and Lifeline Ambulance Rescue.

03 01 The weather that morning was clear and perfect for a ride out.

02 After the application ride, some cyclists rode around on the rolling dirt jumps.

03 The trail was made for beginners, featuring daunting yet shallow drops like this.

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S P E C I A L F E AT U R E MULTISPORT

CAMAYAN CONNECTION Camayan Beach Resort and Hotel has emerged as a premier triathlon venue in recent years, hosting races such as Challenge Philippines, Subic Fitness Festival Triathlon, and the Tri-Clark DIY Swim.

The resort is in an ideal sporting location, surrounded by beautiful rainforest, white sand beaches with an easy swim entry, and challenging hills for run and bike legs.

While staying at Camayan, there are many other activities to engage in, which include kayaking to mangroves, scuba diving, hiking the

PHOTOS COURTESY OF CAMAYAN BEACH RESORT AND HOTEL

A RISING TRIATHLON-DISTINCT LOCALE THAT HAS BEEN MAKING WAVES FOR ITS CHALLENGING TERRAIN AND BEAUTIFUL BEACHES Bakawan Forest Trail, or just relaxing at the Sandbar lounge and game room. Of course, you can always get a massage at the spa after a day of training and fun.

Next to the resort is Ocean Adventure, an open-water marine mammal theme park where you can swim with dolphins and sea lions as well as enjoy the shows and aquariums.

Camayan Beach Resort and Hotel Camayan Wharf, West Ilanin Forest Area, Subic Bay Freeport Zone +6347 252-8000 | camayanbeachresort.com

BATAAN INTERNATIONAL TRIATHLON 2014

Sports and history will come together for the first time at the scenic province of Bataan for the inaugural Bataan International Triathlon (Bi3).

fixtures at big Philippine races such as XTERRA, Ironman, and 5i50. Allen and Slack, aside from competing in the race, will also be holding clinics and talks at the event.

Around 400 triathletes of varying skill levels and nationalities have already signed up for the race on Nov. 29 and 30 at the picturesque Las Casas Filipinas de Azucar museum and heritage park in Bagac, Bataan.

“We are thrilled to have the opportunity to take part in the Bataan International Triathlon,” said Allen and Slack in a statement.

“We have experienced firsthand the amazing atmosphere, friendly people, and beautiful places that the Philippines offers.”

Filipino Elite athletes Nikko Huelgas, Noy Jopson, and Arland Macasieb have already joined the fray and are currently gearing up for Bi3. Alongside them will be international athletes Joseph Miller, Ben Allen, and Jacqui Slack, who are

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Registration for the Bataan International Triathlon is still ongoing.

For details on how to register, check out their website at www. bataaninternationaltriathlon.com.

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MULTISPORT E V E N T S NUVALI DIRT WEEKEND 2014

the following day. The UCI categories are Elite and Masters, while national categories will be according to the following age groups: 19 below, 20-29, 30-39 and 40 and above.

NUVALI becomes the epicenter for action and adventure as the sixth edition of NUVALI Dirt Weekend happens on Nov. 21-23, 2014.

This year, Dirt Weekend sets a new record as it holds the UCI National Championships for Cross Country Marathon (80Km) along with other annual staple events such as the Four Cross Race and the 30Km Cross Country Race.

The 30K Cross Country Race is a test of endurance and strength as it offers a challenging hilly trail. Divided into categories based on age groups, the top 10 riders in each category will be awarded with the first three receiving cash prizes and all finishers bestowed with a Finisher’s Medal.

Meanwhile, the Four Cross Race features four riders at a time racing through the tracks with the first two finishers advancing to the next round until riders are eliminated and the last four move on to the Big Final.

Official practice opens on Nov. 21, while the race proper for Four Cross is on

The most highly-anticipated centerpiece of this year’s three-day Dirt Weekend meet is the National Championships for Cross Country Marathon (XCM). After Dirt Weekend hosted the first ever UCI sanctioned National Championships last year, it is determined to bring races that matter to cyclists vying for a title and the UCI points. The grand dream is to be able to host a Cross Country Marathon World Series, which will entice foreign riders to race in the Philippines.

Registration for Dirt Weekend 2014 is still ongoing at the following registration areas: Sabak (Makati, Sta. Rosa, Alabang branches), Bike Line, Ross, John Wilkie Bike Shop, 777 Bike Hub, Papi’s Ride Bike Shop, and many more! To learn more about NUVALI Dirt Weekend 2014, visit www. nuvali.ph or call 09175275688. You can also follow NUVALI on Facebook and Twitter @Nuvaliofficial.

2014 PINK RUN Over 2,000 running advocates made it to the Venice Piazza at McKinley Hill on the morning of Oct. 5 for the Philippine Society of General Surgeons Pink Run, powered by Under Armour.

The run, an event held for the cause of breast cancer, saw participants run legs of 3K, 5K, 10K, and 16K. The event also offered free clinical breast examination and breast cancer risk

assessment for all participants and their guests. Celebrity Under Armour athletes Gretchen Ho and Natasha Alqui, as well as male athletic celebrities Robi Domingo and Coach Martin Antonio led the crowd during the warm-up before the run.

All of this is part of the Women of Will campaign that introduces a whole new range of products for women, such as with the Power in Pink line

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of athletic gear that goes into the support of breast cancer.

The Power in Pink campaign has been running for eight years now, sponsoring non-profitable organizations to help spread awareness and educate women on breast health. It is a continuing effort to support the advocacy through creating relevant women’s activities, fitness clinics to encourage not only women, but also to create and live a healthy and active lifestyle among Filipino people.

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01 The run course wound up and down and around McKinley Hill.

02 The mood that day was festive, with everyone running to have a good time.

03 Strength and conditioning coach Martin Antonio was one of those who joined and finished the run.

04 Hundreds of runners, both male and female, came out to the event to support the breast cancer advocacy.

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B Y T H E N U M B E R S MULTISPORT

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of relaxation. It gets me ready for the day. When you run in the rain, it’s like a cleansing of the soul.”

Concepcion has been running for over three decades now without any major injuries or health complications, and he’s still going at it every day, never stopping, always challenging himself.

This month, he’ll take on the New York City Marathon, and as a personal goal, he wants to achieve a sub-4 finish.

“Of course, I’m not that fast anymore. Age has caught up with me,” Concepcion admits. “I still compete, I love to run; but now, I compete against myself. I’ve done several marathons, but breaking that 4-hour barrier is still a bit challenging.”

In the end, however, all that matters is that running gives him peace of mind. “I’m happy,” he says, confidently.

300 03:52:20 AVERAGE

90 km/week

2 hrs/day 6 hrs/week

THE 1983 VANCOUVER INT'L MARATHON

longest run

42.195km

Been running 34 years and 7 months

5/30/1980

TOTAL DISTANCE IN MARATHONS

99,588.94km

Have run

in o v

DIFFERENT CITIE 25 er

he idea of R&R varies wildly among people. The general notion of it is slowing down, taking a break, and letting peace flow in and out of your body, mind, and soul during the downtime.

But for Condura’s Patrick Concepcion, it’s totally different.

Concepcion is a man who will run 15km every morning, because waking up early to pound the pavement while the world is fast asleep is what relaxes him and eases his mind. Running, he says, is his shield against the stresses of reality (hence the name of his blog, RunningShield).

“When I run, I basically run alone,” says Concepcion, who woke up at 2 a.m. on the day of our shoot, really excited at the thought of running in the rain. “It’s a form of meditation, a form

RUN EV ENTS

“

STARTED

Photo by Dix Perez

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PATRICK CONCEPCION, 51

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