Multisport 082013

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SWiM biKe & Run

A U G U S T 2 013

geaRing up FoR tHe RainY SeaSon

WHat'S up, RoCKdoC?

DR. MARTIN CAMARA ON: CAN TAPING REALLY IMPROVE PERFORMANCE?

MATANGLAWIN STAR, KIM ATIENZA'S SUPER TRANSFORMATION

WATERPROOF ADVICE FROM YOUR FAVORITE TRIATHLETES!

E FOR

! e e R F GET ON

FRoM HaWKeYe to iRonMan

neW Kid on tHe bLoCK JoHn CHiCano RedeFineS beginneR'S LuCK

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EDITOR-AT-LARGE Patrick Joson SR. MANAGING EDITOR Dianne Pineda MANAGING EDITOR Cielo Anne Calzado JR. ART DIRECTOR Patrick Milan EDITORIAL ASSISTANTS Carmelle Cabaysa | Andy Libunao STAFF PHOTOGRAPHER Jilson Tiu CONTRIBUTORS Eric Bergara | Jocas Castillo | Johanah Co | Ben Chan | Jing Lejano | Liza Dosano | Ado Yap | Hazel Benipayo | Armand Mendoza | Sherwin Montevirgen | Marz Aglipay | Dr. Gar Eufemio | Kaye Lopez BOARD CHAIRPERSON Alexandra Prieto-Romualdez PRESIDENT & PUBLISHER Poch Bermudez FINANCE ADVISOR & TREASURER J. Ferdinand De Luzuriaga LEGAL ADVISOR Atty. Rudyard Arbolado OPERATIONS DIRECTOR Ma. Dolores Bermudez ASSOCIATE PUBLISHER Lurisa Ann Villanueva SALES DIRECTOR Ma. Katrina Mae Garcia-Dalusong

CONTENTS

EDITOR-IN-CHIEF Poch Bermudez

SALES SR. ACCOUNT EXECUTIVE Angelita Tan-Ibanez ACCOUNT EXECUTIVES Rachel Ann De Guia | Ram Daniel Tan | Nikki Gordoncillo | Abegail Ginaga SALES SUPPORT ASSISTANT Rechelle Endozo | Lady Ace Flores MARKETING & DISTRIBUTION MARKETING MANAGER Ma. Cristina Ramos DISTRIBUTION MANAGER Marieper Mendoza MARKETING ASSISTANTS Vincent Paul Oliquiano | Minerva Miciano | Mariel Josette Aglipay DISTRIBUTION ASSISTANT Angela Carlos GRAPHIC ARTIST Cess Rodriquez MERCHANDISERS Richard Leyva | Rosito Subang CUSTOM PUBLISHING MANAGING EDITOR Maita De Jesus JR. ART DIRECTOR Kimberly Claire Bernardo SR. GRAPHIC ARTIST Reggie Goloy GRAPHIC ARTISTS Jihan Denise Mallonga | Dino Dimar | Chad Villarmino | Resureccion San Miguel III | Angel Ogena ACCOUNT EXECUTIVE Jerome Punzal | Marydae Ramos | Stephanie Bucad PROJECT SPECIALIST Shanna Maling DISTRIBUTION ASSISTANT Nancy Baybay SR. EDITORIAL ASSISTANT Sarah Moran EDITORIAL ASSISTANTS Pam Brooke Casin | Renee Espenilla | Gina Margarita Cabildo | Denise Alcantara | Joan Mae Barredo

04 THE KUYA COMPLEX kim Atienza's ironman story

IN THE SPOTLIGHT

Dr. Martin camara of rocktape Ph in the hot seat!

06 RAIN CHECK

rainy day gears of your favorite athletes

FOR THE 10 EATING LONG HAUL

nutrition for ultra-distance events

18 5i50 EXPERIENCE

eric bergara's unbelievable ironman swim!

EDITOR'S NOTE

MuLtiSpoRt iS FoR eVeRYone Almost six years ago, I created and published MultiSport Philippines to be able to share to as many Filipinos as I can how taking up multisport be can be a very positive, life-changing experience – especially for a type 2 diabetics like me.

More than 1,500 training and racing days and almost 100 pounds lost later, I’m off insulin, I’ve nearnormal blood sugar levels, and is this close to reversing my diabetes. Truly, it takes a lifestyle change that multisport necessitates to beat a lifetime disease!

PRODUCTION PRODUCTION MANAGER Noel Cabie FA SUPERVISOR Dennis Cruz PRODUCTION ASSISTANT Maricel Gavino FA ASSISTANT Victrixia Montes

One of my biggest realizations was that if somebody who grew up with no sports background can successfully finish an Ironman race (I grew up wondering how sports shops made money!), then there’s no reason at all why others with lesser or even greater limitations can’t.

Proving this is the refreshing and humbling story of two-time champion for the Filipino Elite category of Century Tuna 5i50, John Leerams Chicano. Know more about his triathlon journey and why he’s deserving of all the success he is currently experiencing (p.8-9).

ADMIN HR & ADMIN MANAGER MARIA VICTORIA PANGILINAN ADMIN ASSISTANT Nathalie Presillas HR ASSISTANT Reynalyn Fernandez FINANCE FINANCE MANAGER Maria Cecilia Balitaan GENERAL ACCOUNTANT Renato Ramirez DISBURSEMENT ANALYST Ma. Leonora Masagca BILLING ANALYST Marilyn Galvan ACCOUNTING ASSISTANT Zosimo Lim COLLECTION ASSISTANT Ana Fe Amparo OFFICE STAFF Deverio Salalima | Emilio Nicdao | Lito Tolentino | Ariel Morada | Ramonito Dumayaca | Jason Espino | Jennifer Gallo | Frtizgerald Espiritu

Furthermore, we’ve also got celebrity triathlete, Kim Atienza, who tells us how taking up triathlon dramatically changed his life (p.4). Additionally, get some inspiration from diabetic triathletes Johanah Co and Jocas Castillo of Team Triabetics, in conquering their first triathlon race (p. 16).

ALL CONTENTS COPYRIGHT 2013, RESERVED FOR HINGE INQUIRER PUBLICATIONS. No part of this magazine may be used or reproduced in whole or in part, without the express written permission of HINGE INQUIRER PUBLICATIONS. The views and opinions expressed in this magazine are not necessarily those of HINGE INQUIRER PUBLICATIONS. Mail correspondence to Multisport Philippines, 4/F Media Resource Plaza Mola St. corner Pasong Tirad, Brgy. La Paz, Makati City.

For comments, feedback, and advertising inquiries, contact: (632) 403-8825 Email: multisportphilippines@gmail.com, multisport@hip.ph

So to everyone who has shown MultiSport Philippines much love: the sponsors, the coaches, the experts, and most especially you – our reader – I’d like to thank you so much for continuing to make MultiSport the positive force that it is today.

Sad to say, but this will be the last issue of MultiSport Philippines that I will be publisher and editor-in-chief of. I’ve decided to pursue other opportunities outside of Hinge Inquirer Publications, and will be leaving the editorial reigns of the magazine to its first editor-in-chief and co-creator, Patrick Joson, who I’m very confident is more than able to keep the magazine on the right track and keep the magazine’s integrity intact.

I’ll see you all again, soon!

Poch Bermudez

EDITOR-IN-CHIEF

SUBSCRIPTION • Jan 23 - Jan 31 • Feb 22 - Mar 04 • Mar 22 - Apr 01 • Apr 24 - May 02 • May 23 - May 31 • Jun 25 - Jul 03 • Jul 24 - Aug 01 • Aug 21 - Aug 30 • Sept 24 - Oct 02 • Oct 23 - Oct 31 • Nov 23 - Dec 03 • Dec 24 - Jan 03

ESTABLISHMENTS • Jan 12 - Jan 22 • Feb 13 - Feb 21 • Mar 13 - Mar 21 • Apr 13 - Apr 23 • May 14 - May22 • Jun 14 - Jun 24 • Jul 13 - Jul 23 • Aug 13 - Aug 21 • Sept 13 - Sept 23 • Oct 12 - Oct 22 • Nov 14 - Nov 22 • Dec 13 - Dec 23

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WHeRe to Find uS

diStRibution dateS

RELEASE DATE: AUGUST 13 - AUGUST 23, 2013

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FestiVAl MAll • MArket! MArket! • the PoDiuM • sM sAn lAZAro • sM the block • sM MoA • sM MArikinA • sM southMAll • GREENBELT 1 tiMeGeAr: sM MoA • trinoMA eXecutiVe oPticAl: eton centris • eVer Gotesco GrAnD centrAl • PureGolD cubAo ArAnetA • sM FAirVieW • sM MAnilA • sM MeGAMAll • sM north eDsA • sM noVAliches • sM sAn lAZAro • VirrA MAll seen by eo: sM north eDsA - the block ActiVe eye by eo: sM north eDsA - AnneX • SM CITY FAIRVIEW ADiDAs kiosk: trinoMA MAll eXecutiVe oPticAl: FestiVAl MAll • GloriettA 3 • MetroPoint • sM bicutAn • sM MAll oF AsiA • sM MuntinluPA • sM PAMPlonA • sM southMAll • sM sucAt A (MAIN) eo eyestyles: MArket MArket

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TRACKLIST in tHe SpotLigHt DR. MARTIN CAMARA OF ROCKTAPE PHILIPPINES

KIM ATIENZA PROVES TO US THAT HE'S A MAN OF STEEL

BY ANDY LIBUNAO

W

hen word got around that Kuya Kim Atienza was rushed to the hospital back in August 2010, most people imagined the same worst-case scenario: that he was bitten by a venomous snake. But the real story was far from our idea of what the forest-venturing, crocodile-wrestling Matanglawin host went through.

That he suffered a stroke was the last thing on everyone’s mind.

The story goes: It was a typical weekday and Kuya Kim was in his bathroom, preparing to go to work. Suddenly he couldn’t speak, his surroundings shifted as if something in his head fell out of place. Thankfully, his trusty driver was there to rush him to the hospital.

They found out later that a stroke had begun to unravel in his right frontal lobe.

A month later, Kuya Kim had six blood clots in his brain to recover from, so he started going on 30-minute walks to improve his blood circulation. It was during these walks at the Polo Club that he saw coach Ige Lopez with his league of runners, bounding strong and graceful with him.

“In comparison, I was virtually crawling kasi kagagaling ko lang sa stroke. My walk was really very slow, but I told myself, I’d like to be able to run like that.” @MultiSportPH

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He is, after all, mapanuri at mapangmatiyag. But dare we say only one word can describe Kuya Kim’s next step—mapangahas.

“I COULDN’T EVEN SWIM ONE LAP BUT WE SIGNED UP FOR IRONMAN.” After he successfully convinced the hesitant-at-first Coach Ige to mentor him, Kuya Kim dedicated month after month to putting one foot in front of the other. Eventually, what started as a crawl evolved to racing at 3-5K running events.

Exactly a year after his stroke, he ventured into his first full marathon.

But the rush of the sport proved to be too addicting—he began mixing in cycling and cross-training to his perpetually-packed schedule. And just to amp up the challenge, Kuya Kim, together

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with tem mate Gilbert Remulla, decided to sign up for Cobra Ironman 70.3.

“I couldn’t even swim one lap but we signed up for Ironman,” he mused.

2012 was the year that saw Kuya Kim completing his first Ironman 70.3.

This year, he's already pencilled in for Ironman Australia.

When asked why he strongly recommends triathlon to everybody, Kuya Kim said simply, “It was the best change I made in my life.”

By showing us that triathlon is all about determination and dedication (and proper training!), he has set the perfect example, not just to aspiring athletes, but to everyone who wants to live better.

And, in our opinion, empowering his already-demanding Pambansang Kuya role with triathlon is what makes him super.

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How long have you been a RockDoc? DR. MC: I have been a RockDoc since February 2012. I took my certification with Dr. Brett Drellar, one of the founding partners of RockTape Australia in Perth—I am a sports chiropractor by profession and CEO of Intercare.

What's your say on whether taping can improve performance or not?

DR. MC: Athletic performance is multifactorial: Nutritional, mental, emotional, and physical states all come into play on race day. It is impossible to isolate one single factor (i.e. taping) in evaluating performance.

So whether RockTape improves your performance or not is very subjective.

It has the possibility of doing all that— and providing support and aiding in recovery, but the simple answer is: Give it a try, and if you feel it's helping, it probably is. drmartin@intercare-centers.com www.rocktape.ph, www.facebook.com/IntercareChiropractic www.facebook.com/RocktapePhilippines

kuyA kiM AtienZA's Photo by kAi huAnG ; Dr, MArtin cAMArA's Photo c/o rocktAPe PhiliPPines

tHe KuYa CoMpLeX FROM SURVIVING A STROKE TO JOINING THE IRONMAN—

What's Rocktape? How does it work?

DR. MARTIN CAMARA: RockTaping is similar to putting down an extra layer of connective tissue to an area that needs it. Because the tape's designed to mimic the consistency of connective tissue, it can customize a layer of support for additional stability in the exact way the athlete needs it!

When injured, the tape supports the athlete’s injury. And since pain causes a change in movement, it will prevent wrong patterns from setting in.

It can also improve circulation.

When placed, it lifts the skin directly underneath it and stretches the superficial and deep fascia where all of our tendons, muscles, nerves, etc., are. When stretched, fluid can get in and out of the area faster. So inflammatory enzymes that get caught in the body with hard workouts are flushed faster.

Lastly, RockTape can retrain movement by stimulating the skin’s receptors and improving proprioceptive feedback from the area.

It can be used to tape the foot into the right position and to keep it there until the person learns the right movement.

www.multisport.ph

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GEARS

Rain CHeCK TOP TRIATHLETES LET US IN ON THEIR

“i use the inDoor bike trAiner or i Go to sPinninG clAsses. Also, At leAst once A Week, i Do treADMill.

As An AlternAtiVe Workout, i Got into PrActicinG yoGA, AnD i loVe it. it’s A GooD coMPleMent For My sPort. For My FAVorite rAiny DAy GeAr, i loVe runninG in My neWtons becAuse they’re reAlly liGht. i reAlly like My yurbuDs eArPhones too, becAuse they’re WATERPROOF AND hinDi tAlAGA siyA nAtAtAnGGAl.” —SANDRA GONZALES

TRAINING ROUTINES, ALTERNATIVE WORKOUTS, AND EVEN THEIR FAVORITE GEARS WHEN THE RAIN STARTS POURING. WE’RE POSITIVE THERE’S NO SUCH THING AS BAD WEATHER FOR THESE ACHIEVERS!

PETE JACOBS SIGNATURE SERIES YURBUDS EARPHONES P 3,000 AVAILABLE AT PLANET SPORTS, CHRIS SPORTS, RUNNR, R.O.X., THE ATHLETE'S FOOT, THE BRICK, SPECIALIZED CONCEPT STORE

“i Do bike trAininG inDoors. iF i FinD it borinG, i Work on soMe interVAls, like 30 Minutes' Worth oF one-Minute FAst, one-Minute eAsy—AlternAtinG. i Also Do yoGA As An AlternAtiVe Workout. i ACTUALLY RECOMMEND STRENGTHENING AND CONDITIONING AT LEAST ONCE OR tWice A Week. “ —COACH ANI DE LEON-BROWN

“MY ALTERNATIVE TRAINING IS USING the bike trAiner. i usuAlly ADJust My Weekly trAininG scheDule AccorDinG to the WeAther. i Go to the GyM AnD Do the treADMill. i Also trAin in An inDoor Pool.“ —JENNY GUERRERO

PROFORM TOUR DE FRANCE BIKE PRICE AVAILABLE UPON REQUEST INTENZA 550TE ENTERTAINMENT (COMMERCIAL TYPE) TREADMILL P438,095 BOTH AVAILABLE AT FITNESS & ATHLETICS, BGC

SOLE SPINNING BIKE P48,900 AVAILABLE AT MOVE STORE, BGC

TEVA SPHERE SPEED P5,490 AVAILABLE AT 2/L TRINOMA MALL, R.O.X STORES, MOUNTAIN HARDWEAR STORES AND SELECTED RES/TOE/RUN STORES

BERGHAUS SURGE JACKET FOR MEN P4,495 AVAILABLE AT SELECTED TOBY'S SPORTS STORES

“When it’s rAininG, i usuAlly Go For bike trAiners, treADMills, or yoGA. YOGA IS REALLY GOOD FOR FLEXIBILITY, WHICH COMPLEMENTS TRIATHLON, BECAUSE THE STRONGER RUNNER YOU ARE, THE LESS FLEXIBLE YOU ARE—SO it’s A GooD bAlAnce. For My FAVorite RAINY DAY GEAR, I HAVE A SUPER CUTE stellA MccArtney rAin JAcket. it’s neon orAnGe With leoPArD Print.”

—ISABELLE DAZA

BROOK'S ESSENTIAL RUN JACKET II FOR WOMEN P3,250 AVAILABLE AT SELECTED RUNNR AND TOBY'S SPORTS STORES

QUESTOR YOGA MAT P595 AVAILABLE AT ALL OLYMPIC VILLAGE STORES

2013 SCOTT PLASMA 3 PREMIUM FRAMESET CLAIM Developed by F1 racing aerodynamicist Simon

Smart, it works as advertised: The top three in the 180-km bike splits in the 2012 Kona Ironman World Championship and the winning team in the 25-km Team Time Trial stage of the 2013 Tour de France all rode the 2013 Scott Plasma 3 Premium Frame to victory. Whether it's a short- or long-distance race, the aerodynamics of the frame is guaranteed to make you faster.

EXPERIENCE It’s fast. With the same effort that I put on the pedals of my 2012 Scott Plasma 2, I get more speed off my 2013 Scott Plasma 3. The HMX carbon weave, admittedly, is slightly less forgiving than the HMR carbon weave it replaces on my Plasma 2. But that’s usually the price that most performance-driven @MultiSportPH

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triathletes are willing to pay to save some minutes—not seconds—off a 90-km IM 70.3 bike split. The bike guarantees that you are fresher on the run. I have used this bike on a 90-km Shell Daang Hari-Total Naic-Shell Daang Hari ride, and noticed that I had a lower average heart rate, a faster average speed, and a very strong 5K run split afterward—considering that right now, I’m not as fit as I was last year.

BOTTOM LINE In terms of features, the bike stands

up against most of its competitors at this price point. It may not have hydraulic brakes or an integrated water tank, but it has the proven track record of winnability in its palmarès.

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PRICE AS TESTED: P220,000

FEATURE HIGHLIGHTS: INTEGRATED CABLE ROUTING (SHIMANO DI-2 COMPATIBLE), INTEGRATED STEERING SYSTEM, IMP TECHNOLOGY TWIN TURBO, ADJUSTABLE SEAT POST, HMX CARBON WEAVE www.multisport.ph

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“WHEN WE SAY MOTOR SKILLS, MERON SIYANG QUICKNESS, 'YUNG MUSCLE MEMORY NIYA QUICK TO LEARN.” -COACH MELVIN ON JOHN

WORDS BY JING LEJANO MAKEUP BY LIZA DOSANO PHOTOS BY BEN CHAN USING SAMSUNG NX300 SYSTEM @MultiSportPH

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8/16/13 2:02 PM

BORN THIS WAY ON THE FAST TRACK TO SUCCESS, JOHN CHICANO TOOK ONLY THREE YEARS TO BECOME ONE OF THE COUNTRY’S FINEST TRIATHLETES.

I

f there is one thing that I would soon not forget about my interview with John Chicano, elite Philippine triathlete, champion of the 2013 Philippine National Games, and twotime winner of the Century Tuna 5i50 (Filipino Elitev ), it is his smile. His is not the smirked up kind of smile, which always comes off as a little smug. Nor is it the tightlipped smile, which comes off a bit dull and restrained. No, John’s smile is an easy one, a candidly sincere one, a joyful expression of all the good things coming his way.

FIRST GEAR Hard as it is to believe, but John only started training as a triathlete three years ago. When he turned 18, his father Ramsey gave him a mountain bike with the hope of steering him away from his freewheeling ways. John describes his teenaged years as thus: “ Wala po, puro barkada, kung saan-saan nagpupunta.”

Fortunately, John easily fell in love with cycling. Riding with his father’s friend Jaime Basilio, a cyclist who was formerly with Team Mossimo, he felt a unique sense of freedom. He says, “Masaya po ‘yung pupunta ka sa ibang lugar nag-ba-bike ka.”

After all, he only needed to step on his bike, and off he’d go.

One time, he even biked from his Olongapo City hometown to Pangasinan with his cycling buddies.

SPREADING HIS WINGS John had been cycling for a year when he caught the eye of Melvin Fausto, a national triathlon coach who is an International Triathlon Union (ITU) Level 2 coach as well. Fausto, who is an expert in identifying athletic talent, saw that John had the same level of motor skill proficiency that most gifted athletes had. Fausto explains, “When we say motor skills, meron

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LEVELING UP

siyang quickness, ‘yung muscle memory niya quick to learn.” Fausto observed too that John was blessed with a good attitude, committing himself to training, following drill instructions without question, and respecting a life of discipline.

Fausto took the young athlete under his wings. While John was already comfortable cycling, he did not know the first thing about swimming. He had to learn from scratch. John recalls, “ Tinuruan pa po ako. ‘Di nga po ako dati makatawid sa pool eh. Gitna lang.

Nahirapan ako nung una, tapos natututo na ako ng paunti-unti.

Nag- e -enjoy na po ako.”

It was when he finally learned how to swim that John strengthened his resolve to become a competitive athlete; his father—happy that his son had finally found his mission in life—expressed his full support.

John had another reason to make something of himself: By then, he was the father of a lovely little girl named Alexandra, and John was bent on giving his daughter a wonderful life.

John made his debut as a competitive athlete in the 2010 Subic Bay International Triathlon. Although he was able to finish, he had a difficult time with the swimming portion of the competition. This only drove John to push himself harder during training in order to be better next time.

Recruited to be part of the developmental pool of the Philippine national team, John was very fortunate to take part in several training international camps which enriched his athletic experience and refined his athletic expertise. First off was the TRAP National Grassroots Training Camp in Subic Bay under Fausto. He next spent nine days in Jeju, South Korea, training under Canadian coach Luk Morin for the ITU-ASTC Junior & Under 23 Camp. There, John was able to polish his skills in swimming. It was also in Korea that John was exposed to other athletes from different parts of the world. Next up, he trained under Australian coach Rob Pickard for the ASTC Junior High Performance Camp in Subic Bay. Most recently, he attended the Dan Atkins High Performance Camp in Brisbane, New South Wales. Under Coach Dan, John was encouraged to exert even more effort in training.

He says, “ Sabi niya, tuloy ko lang ‘yung training ko. Huwag ako mag -stop kahit may mga problema ako.”

John listened to all the advice given by these fine coaches, and took them to heart. The next time he participated in the Subic Bay International Triathlon in 2011, he placed fifth in the Junior Elite category. In 2012, John started

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hitting his stride, placing third in the Philippine National Games, coming in first runner-up at the ASTC ITU Subic Triathlon Asian Champ, and then becoming champion of the Century Tuna 5i50 competition, Asian Duathlon Championship, and Subic Bay International Marathon.

It was also in 2012 that John got his first taste of competing in the international arena, participating in the Asian Cup Triathlon in Ylan, Taiwan (where he placed 10 th) and the Powerman Duathlon in Malaysia (where he placed sixth). It was in Malaysia where John learned a very important lesson: Never underestimate your competition.

After seeing his competitors, he thought that he could easily make it to the top five. In the last 200 meters, however, John got a bout of cramps and saw his competitors speeding away. He promised himself that he won’t make the same mistake again.

Every race brings a new lesson, says John. And he never forgets these lessons, as well as each and every advice that he has gleaned from his coaches.

Yes, it’s easy to envy John Chicano’s seemingly meteoric rise in the triathlon arena, but hey, the lad was just born this way. And having met him, having seen his unassuming countenance and his natural humility, I could say that nobody is more deserving.

@MultiSportPH

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8/16/13 2:02 PM

FOOD ❱ RECOVERY ❱ TRAIN FIST BUMP

iS tHeRe LiFe aFteR an uLtRaMaRatHon? DR. GAR EUFEMIO TACKLES YOUR POSTULTRAMARATHON WOES

S

eating FoR tHe Long HauL

BY KAYE LOPEZ o you’ve done your first long-distance triathlon or full marathon. Now what? If you’re among the select few who want to level up to ultra-distance events such as ultramarathons and century rides, a more well-thoughtout nutrition and hydration strategy is crucial even just to survive the most extreme of all endurance events.

CaRbo-Loading loading up on carbohydrates is a common practice among endurance athletes and it is even more crucial for those preparing for ultra-distance events. the idea is to top up on your muscle and liver glycogen stores so that they can provide the energy you need on race day. studies show that carbo-loading can improve performance in a marathon by as much as 15 minutes, so just imagine the advantage you can gain in an ultramarathon. During the last three to four days leading up to race day, 70 to 80 percent of your total caloric intake should come from carbohydrates. Another way to make sure you are consuming enough is to estimate your carbohydrate intake at about eight to ten grams of carbohydrate per kilogram of body weight per day.

KAYE LOPEZ is an American red cross-certified water safety instructor, an itu level 1 triathlon coach, and team captain of team David's salon All-Women Multisport team.

SoLid VS LiQuid Food A few things to consider when choosing between solid or liquid food: for century rides, steve Matson, a category 3 road racer who runs Matson cycle coaching, recommends getting the nutrients you need in powder form, mixed with water. he is not opposed to eating solid food, but consuming your required nutrients from a bottle is more convenient and time-saving than eating solid food while riding. Preportioned servings can be packed in Ziploc bags and stored in your jersey pocket or fanny pack, ready to be mixed with water at the next aid station. on the other hand, the advantage of taking solid food is that it is better at keeping your glucose levels within normal range. but this only works if you start eating early enough and continue to eat regularly throughout the race. you should not wait until you feel hungry before you eat because hunger is a sign that your glucose levels have already dropped. your goal is to conserve your glycogen stores so you have to start eating as soon as the race begins.

pRaCtiCe WHat You eat Most of us already know that we shouldn’t try anything new on race day, especially when it comes to race nutrition. this becomes even more important during ultra-distance events that require you to be in constant, strenuous, physical exertion anywhere from six to 24 hours— sometimes even more. your required nutrients can come from a combination of solid and liquid sources but, more importantly, you should have already tried these foods in training and have established what works for you. some carbohydrate-rich foods you might want to try include fresh and dried fruits, cookies, candy, energy bars, sandwiches, potatoes, vegetables, bagels, and the like. choose foods that you enjoy eating and won’t upset your stomach, especially when fatigue sets in. An average runner should consume approximately 1 to 1.5 grams of carbohydrates per kilogram of body weight per hour. half can come from solid foods while the other half can come from sports drinks and gels.

MindFuL dRinKing hydrate properly by consuming two to three 8-ounce glasses of fluids before a race. During the race, a reasonable target fluid consumption is 1 liter per hour, but note that some factors affect how much fluid you'll be needing. Women generally need less fluids due to their smaller size and lower sweat rate. While hot, humid weather and running at a faster pace will require you to rehydrate more. choose a sports drink that has the ideal sugar concentration, allowing the fluids to flow easily through your system. Another important consideration is sodium intake. not getting enough sodium can lead to hyponatremia, a potentially life-threatening condition. Aim to consume 200 to 500 milligrams of sodium per hour to prevent this condition.

Joining an ultra-distance event is no easy feat.

Proper training will get you to the starting line but mindful nutrition and hydration will help you finish strong and perform at your best.

reference:sports nutrition for the ultramarathon www.running-training-tips.com/sports-nutrition-ultramarathon.html • 4 nutrition secrets for your First century ride beta.active.com/cycling/Articles/4-nutrition-secrets-for-your-First-century-ride • 5 biggest sports Drink Mistakes beta.active.com/articles/the-5-biggestsports-drink-mistakes

@MultiSportPH

Multisport August 2013 v5.indd 10

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How often should I go to a sports recovery center? I am really concerned about the cost.

A recovery center should not be mistaken for a physical therapy center. It is also not a spa. A recovery center is where athletes go to be able to maintain a high level of training or exercise by decreasing recuperation time while improving flexibility and strength. The main features include ultrasound, electrical stimulation, laser, cryo-therapy, and sports massages. Conditioning exercises are also prescribed and acupuncture and platelet-rich plasma injections can be done. Each session is just a little more than a thousand pesos. For maintenance and prevention, you need to go just twice a month, before you actually get injured. After a race, wait a day or two, then allow the modalities to work their magic…

What supplements should I take after an ultra-marathon?

Supplements should not just be taken after a race, when the tissues have already broken down and are in the process of healing. They are investments and, ideally, should be provided year-round—before, during, and after a major event.

We all know how important multivitamins are. They are key in important bodily functions such as metabolism and repair and have antioxidant properties.

Stem cell enhancers and collagen capsules complete your recovery cocktail. Ask your sports doctor about them.

FOR MORE INJURY PREVENTION AND RECOVERY ADVICE , YOU MAY REACH DR. GAR EUFEMIO AT: 0917-813-5740 gar@eufemio.com.ph gareufemio@gmail.com.

DR. GAR EUFEMIO  PRESIDENT, PHILIPPINE ORTHOPEDIC SOCIETY FOR SPORTS MEDICINE  HEAD, ORTHO-REHABRHEUMA CENTER OF THE DE LOS SANTOS/ STI MEGACLINIC  HEAD –PEAK FORM SPORTS RECOVERY CENTER www.multisport.ph

8/16/13 2:02 PM

EVENTS

CentuRY tuna 5i50

06.23.2013

For its second year, Sunrise Events Inc. staged an even bigger Century Tuna 5i50 triathlon race last June, with over 1,000 participants who braved the Olympic distance challenge of 1.5K swim, 40K bike, and 10K run.

Luke McKenzie of Australia dominated the race with a 1:59:25 finish, while Belinda Granger, also from Australia, placed first in the overall women’s category, finishing at 2:17:33.

PHOTOS BY ADO YAP

For more details of the race, visit www.multisport.ph.

www.multisport.ph

Multisport August 2013 v5.indd 11

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8/16/13 2:02 PM

EVENTS

More than 12,000 runners gathered at SM Mall of Asia on June 2 for the second leg of the Runrio-Unilab Active Health Run United series. This race was unique as it was the only race in the country to offer the 32K Afroman Distance. Other distances offered were the 500m dash for kids, 10K, and 21K. Runners were drawn to the wide selection of enjoyable activities inside the Unilab Active Health Village right after the exciting race. The post-race program drew in a large audience as Moonstar 88 and Rico Blanco provided entertainment for the runners, in between the awarding ceremonies for the race and raffle winners.

06.09.2013

More than 3,000 runners celebrated World Milk Day at Alaska Milk Corporation’s Family Fun Run held in BGC on the first week of June. Families ran and crossed the 3K/5K/10K finish lines, making the event a great family bonding opportunity. Aside from the race, exciting activities and booths were lined up during the event—all to encourage children and adults alike to get into the habit of drinking milk and engage into sports activities to achieve optimum health.

ptaaKbuHan 2013

06.16.2013

06.02.2013

Run united

aLaSKa WoRLd MiLK daY Run

More than 2,000 runners from the country's travel and tourism industry participated in the Philippine Travel Agencies Association (PTAA) fun trail run in NUVALI, Santa Rosa, Laguna.

PTAA president John Paul Cabalza said the event, dubbed as “PTAAkbuhan….More Fun In The Philippines,” was held to strengthen the camaraderie among individuals working within the industry while at the same time to raise funds for deserving charitable institutions.

petRon Run FoR SaFetY

WoRLd ViSion Run

06.23.2013

06.16.2013

A total of 3,000 runners participated in this year’s Petron Lakbay Alalay Run for Safety, a fun run intended to raise awareness for everybody’s safety on the road and even at home while promoting a healthy competition among runners.

Petron Lakbay Alalay began as a simple motorist assistance during the Lenten season for travelers going to the province, but last year, Petron Corporation took it a notch higher by turning that assistance into a year-round program. This year, Petron Lakbay Alalay intensified its call for safety through a series of activities in different sectors, starting with Petron Corporation’s focus on the safety of people—from the road right to their doorstep. The Petron Run for Safety is part of the Petron Lakbay Alalay 2013, the final leg which was held at Cebu City lastJuly 21.

Takings from the event will be for the benefit of Project Noah and Petron Sagip Alalay, an assistance intended to provide immediate relief for those affected by natural calamities.

Dubbed the "Most Meaningful Running Event of the Year" in only its second run, the World Vision Run gathered some 3,200 participants in its continuing advocacy for child sponsorship. Veterans, newbies, and celebrities all ran united at Bonifacio Global City as champions of this worthy cause. Together, they contributed to World Vision’s Child Sponsorship program, helping some 8,000 Filipino children gain access to healthcare, education, and a chance at a brighter future.

bpi pHiLippineS Laguna – QueZon SWiM biKe Run eXpo 2013 50K uLtRa MaRatHon

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06.28-30.2013

06.16.2013

515 brave runners took the challenge of the recently concluded LagunaQuezon 50K Ultra Marathon. The race, held last June 16, started at the Laguna Provincial Capital – Sta. Cruz – all the way to Lucban Plaza, Lucban, Quezon. Organized by Caliraya Runners, in cooperation with Run Mania Philippines Promotion, the marathon experienced a successful turnout with the huge support of the running community. Going home victorious was first-placer, Mario Maglinao with the time of 4:03:15; Luis Penid came in second with a 4:31:42 race finish; while Mario Salumbidez followed him at third place with the time of 4:34:17.

The first ever Philippine Swim Bike Run Expo in the country gathered all the most sought-after sporting brands in a haven of promos and discounts for athletes in all three disciplines. Top coaches in the triathlon industry like coaches Andy Leuterio, Patrick Joson, Guy Concepcion, Nonoy Basa, and Anthony Lozada gave talks on breaking into the sport and taking your game to the next level in each discipline. The event was free for BPI cardholders.

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www.multisport.ph

8/16/13 2:02 PM

BIKE

SWIM

t R a i n i n g p R o g R a M

tRaining p R o g R a M

indooR SWiM tRaining pRogRaM FoR uLtRadiStanCe eVentS

BY HAZEL BENIPAYO

indooR biKe tRaining pRogRaM FoR uLtRadiStanCe eVentS

BY SHERWIN MONTEVIRGEN

EMAIL: coachhazel@yahoo.com

Week

DAY 1

DAY 2

DAY 3

1

• 500 freestyle, 200 kick • 4 x 500: 100m one-arm freestyle drill, 200 kick freestyle.

Rest for 20 seconds then 200 whole stroke freestyle fast. Rest for 1 minute.

• Easy swim: 200 any stroke

• 10 minutes of swim, 200 kick, 200 pull • 8 x 75: Kick freestyle • 10 x 100: Freestyle with 80 percent effort. Rest for 30 seconds after every 100m.

• 100 backstroke or breaststroke

• 800 freestyle • 5 x 100: finger drag • 100 whole stroke freestyle with 80 percent effort. Rest for 15 seconds.

• 6 x 200: 100 pull (moderate), 100 kick (fast). Rest for 20 seconds after every 200.

• Easy swim: 100 any stroke

2

• 1,000 swim • Kicking set freestyle: 200m then rest for 30 seconds 150m then rest for 20 seconds 100m then rest for 15 seconds 50m then rest for 10 seconds Repeat thrice.

• 400 Easy pull (paddles optional)

• 15 minutes of continuous swim • 8 x 200 pull (paddles optional) • Rest for 15 seconds after every 200.

• 200 easy swim freestyle finger drag

• 400 freestyle • 200 kick • 400 pull • 3 x 200 freestyle at 90 percent effort (Do this four times with 20 seconds of rest after every 200 and a minute's rest after each 3 x 200.)

• 100 Easy swim backstroke or breaststroke

*Repeat Day 3 of Week 1

*Repeat Day 1 of Week 2

*Repeat Day 3 of Week 2.

3

MOBILE: 0915-695-9841 EMAIL: sherwinjm@gmail.com

Coach's Note: This program can be used by both individual and relay event participants of long distance triathlon races. Always execute the shorter distance/duration among the options offered if unsure. It is assumed that the athlete who will undertake this program is in good health and physical conditioning. It is also assumed that the athlete has previously done the base and Build 1 cycles before this phase of the training.

SESSION 1

SESSION 2

SESSION 3

enDurAnce: 70-75% heArt rAte

PoWer: 90-95% heArt rAte

thresholD: 80-85% heArt rAte

1

Warm-up: 10 minutes of easy spinning @ 80-90 rpm Main Set: 4 x 15 minutesof big gear @ 50-60 rpm with 5 minutes of spinning (recoveries in between) Cooldown: 10 minutes of single leg easy pedaling Strength Training: 30 minutes of whole body circuit training

Warm-up:15 minutes of spinning @ 90-100 rpm Main Set: 8 x 30 seconds of sprint interval (hard) with 2 minutes of spinning (recoveries in between) Cooldown:10 minutes of easy spinning @ 90 rpm Strength Training: 30 minutes of core exercises

Warm-up:10 minutes of spinning @ 80-90 rpm Main Set: 5 x 4 minutes of big gear at evenly paced maximum effort with 4 minutes of spinning recoveries Cooldown: 10 minutes of easy spinning @ 80-90 rpm Strength Training: 15 minutes easy run on treadmill or circuit training

2

Warm-up:10 minutes of spinning @ 80-90 rpm Main Set: 5 x 15 minutes of big gear @ 50-60 rpm with 5 minutes of recoveries in between Cooldown:10 minutes of single leg easy pedaling Strength Training: 30 minutes of whole body circuit training

Warm-up:10 minutes of spinning @ 80-90 rpm Main Set: 5 x 15 minutes of big gear @ 50-60 rpm with 5 minutes of recoveries in between Cooldown:10 minutes of single leg easy pedaling Strength Training: 30 minutes of whole body circuit training

Warm-up:10 minutes of easy spinning @ 80-90 rpm Main Set: 6 x 4 minutes at evenly paced maximum effort with 4 minutes of recoveries in between Cooldown:10 minutes of easy spinning @ 80 rpm Strength Training: 15 minutes run easy run on treadmill or circuit training

3

Warm-up:10 minutes of easy spinning @ 80-90 rpm Main Set: 6 x 15 minutes of big gear @ 50-60 rpm with 5 minutes of easy spinning recoveries in between Cooldown:10 minutes of easy spinning Strength Training: 30 minutes of whole body circuit training

Warm-up:15 minutes of easy spinning@ 90100 rpm Main Set:10 x 30 seconds of sprint interval (hard) with 2 minutes of recoveries in between Cooldown: 10 minutes of easy spinning @ 80 rpm Strength Training: 20 minutes of circuit training

Warm-up: 10 minutes of spinning @ 80-90 rpm Main Set: 5 x 5 minutes at evenly paced maximum effort with 4 minutes of recoveries in between Cooldown:10 minutes of easy spinning Strength Training: 15 minutes of easy run on treadmill or core exercises

Week

RUN

tRaining pRo g R a M

eaSY tReadMiLL tRaining FoR enduRanCe

BY ARMAND MENDOZA MOBILE: 0917-859-8344 EMAIL: askarmand@gmail.com

EASY INTERVAL RUN A

EASY RUN

INTERVAL B

LONG RUN

Week

MON

TUE

WED

THUR

FRI

SAT

SUN

1

5

12 RI: 3km

rest/ x-train

6

15 RI: 3km

REST

25 up to 28 k

2

5

15 RI: 3km

rest/ x-train

5

18 RI: 4km

REST

28 up to 30 k

3

5

18 RI: 3km Rest: 1 minute

rest/ x-train

10

20 RI: 5km Rest: 1 minute

REST

32 up to 34 k NOTE: This workout can be done with any indoor bike trainer using heart rate monitor.

EASY RUN: Run for 1 to 2 minutes slower than race pace goal (elevation =1 to 2 percent).

Focus on technique and stride impact on the treadmill.

INTERVAL A: Run at goal race pace (elevation = 2 percent). Rest at walk pace for 1 minute.

RI = Rest interval lap: optimal curfew laps to get rest/water breaks for 1 minute INTERVAL B: Run at goal race pace (elevation = 1 percent). Rest at walk pace for 1 minute.

RI= Rest interval lap: optimal curfew laps to get rest/water breaks for 1 minute Note: Distances are in kilometers (km).

The program is aimed to mimic road conditions through the implied elevation or grade in the treadmill (1 to 2 percent).

You can exchange the easy Tuesday or Thursday runs for hills (elevation more than 2 percent) or more speed training (speed repeats). www.multisport.ph

Multisport August 2013 v5.indd 13

THIS TRAINING PROGRAM IS BROUGHT TO YOU BY

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@MultiSportPH

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8/16/13 2:02 PM

GIVE IT A TRI!



Coach Melvin Fausto



Leg 4: Biking Date: August 31, 2013 Coaches: Melvin Fausto Bobbit Atendido Venue: Bonifacio High Street Activity Center Time: 5:30 AM - 9:30 AM

Coach Bobbit Atendido

multisportphilippines and @MultiSportPH To subscribe, call 403-8825 loc. 268 or visit www.multisport.ph

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7/25/13 5:11 PM

TEAM

UPDATES

Leg 3 Running: MuLtiSpoRt 101 CaMp SeRieS

BY MARZ AGLIPAY ultiSport 101 Camp Leg 3 series focused on running lead by Coach PJ Rivera and Coach Michelle Estuar on July 27 at The Bonifacio High Street Activity Center.

M

Joining the camp series for the first time was Coach PJ Rivera of Trimac Coaching, who gave a lecture on the basic running form. He emphasized the importance of taking pre-triathlon measures to avoid injuries during a run.

Participants took home many pointers on stretching and proper pacing in distance running. The participants found themselves a new challenge with Coach Michelle’s modified version of her running muscle-

The fourth leg of the MultiSport Camp 101 series will be about biking, to be led by Coach Melvin Fausto and Coach Bobbit Atendido on August 31. Interested participants can register online—visit our Facebook page (facebook.com/ multisportPH) for more details, photos and videos on what to expect on the upcoming camp.

Photos by Jilson seckler tiu

strengthening drills, with help from her assistants from the Philippine Muay Thai Team and Team Titans who ensured that the participants would break a sweat. After the lectures, the participants were able to apply what they learned in an application run of their choice distance (3K or 5K).

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TEAM

UPDATES

MoSt unFoRgettabLe open WateR SWiM: tHe 5i50 eXpeRienCe

BY ERIC BERGARA

A

t the recent Century Tuna 5i50 Subic triathlon, I was part of Team Triabetics relay team doing the swim leg.

Earlier, our team had gone through some challenges, with our biker sustaining a knee injury from a basketball game, and our runner almost opted out as she lost her hotel booking. Fortunately, we were able to solve everything and eventually, the team was a GO. Everything went smoothly come race morning. I had experienced the Subic 5i50 individual race last year, so I was now less anxious and more calm as I made my way to the swim start area.

The first-wave of swimmers left, and it was our turn to jump into the water. With my right hand on my goggles, and my left on top of my head to keep my swim cap in place, in I jumped. I made my way to the buoy line out in front, then cleared my goggles in the water.

Suddenly, I felt a flick in my hand— the inevitable has happened—my swim goggle strap broke!

I struggled to keep my balance in the water while treading, trying desperately to fix the strap back in place. A good Samaritan swimmer offered to hold me in place to help my balance, saying, "I will hold you while you try to fix your goggles. But remember, you can always swim without them." Then I overheard the countdown to race start: "Four, three, two, one, GO." I struggled to swim, but it was too salty for my eyes. I attempted to swim back to the buoy to try and fix the goggles again, then realized I was going against a swarm of humanity swimming my way, getting hit left and right by their arms and legs.

Given the situation, I had to swim 1.5 kilometers bare naked in the eyes. My thoughts then were my relay team, who made this event a reality for us—I cannot fail them now by not continuing. I struggled with

the pain in my eyes, closing them in the forward motion, opening them as I breathed on my right. I also kept them open at times in the forward move, to see if a swimmer is close by in front of me, or else I get kicked in the face. Also, I needed to see if I am going in the right direction and not veering away from the route.

The pain became bearable as I swam longer—till finally I saw the finish line in sight. Seeing other swimmers get off the water behind me was a sight to behold—I was not dead last after all! I got my timing chip to my biker and went back to wash my eyes in the shower.

I am happy to note that nothing serious happened to my eyes; they were not even sore nor red anymore by the time I got to the medic tent.

I have experienced the worst that can happen in the swim leg of a triathlon, which made me more confident and prepared. I will make sure I have a spare pair of goggles inside my tri suit next time.

P

re-race Registration: The ambiance was the most festive one among all the races I have joined thus far. As a matter of fact, I almost forgot the distances (1.5K swim, 40K bike, and 10K run) that I would have to deal with on race day.

Race Day: I finished the race with a decent time for firsttimers—3:53.01. The swim leg start was new for me because we were asked to jump into the deep water and wait for the gun start.

The bike leg was the hardest since the route included a number of steep hills. The run leg was the best part. There were times when I wanted to just walk, but seeing the group of cheerers and supporters on the side of the road boosted my exhausted spirit.

Post-race: Being the diabetic that I am, I shall conquer still. I realized that with (1) the determination to beat diabetes through multisport, (2) regular training, (3) proper nutrition, and (4) prayers, nothing in multisport is impossible. —Jocas Castillo @MultiSportPH

Multisport August 2013 v5.indd 16

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A

BEING THE DIABETIC THAT I AM, I SHALL CONQUER STILL. - JOCAS

2013 Triathlon?!

Honestly, this was not part of my plan—it just happened!

I'm not saying it is easy; it's actually challenging—it takes discipline, commitment, and resources.

My initial perception of tri was: This is for hardcore athletes!

Although I’m sporty, I didn’t think I could do it, plus I’m a diabetic! So I thought, “Never mind, this might be complicated.”

When I learned about Triabetics in August 2012, I was amazed. My goal was simply to find a sporty diabetic support group. But more than that, I found hope and strength that I could fight diabetes and finish an Olympic distance triathlon race.

From someone who has never ridden a bike, ran more than 5K, and swam more than 200m, I did what I had to do and trained with Team Norman in March this year—and I feel so blessed that I made it through Century Tuna 5i50!

No doubt I felt fulfilled, but what you don’t know is, the real bullet

16

that’s piercing my heart is accepting my illness.

That's the hardest yet most rewarding experience I've had.

Once I accepted my disease, my illness no longer become an excuse for unfulfilled plans but rather widened my horizon to become more responsible, open-minded, and cautious.

This leads me to an understanding that triathlon is not merely finishing an SBR race; it's enduring an active lifestyle for a lifelong journey ahead, definitely a TRIALthon.

Life is too short to waste; there are a thousand more heads out there in search for hope! So as early as now, be grateful and accountable.

Also, believe that you can do it!

Kudos Team Triabetics! —Johanah Co

TRIATHLON IS NOT MERELY FINISHING AN SBR RACE; IT'S ENDURING AN ACTIVE LIFESTYLE FOR A LIFELONG JOURNEY AHEAD. -JOHANAH

eric berGArA's Photo FroM eric berGArA; teAM triAbetics Photo FroM JocAs cAstillo

teaM tRiabetiCS: Road to 5i50 JOCAS CASTILLO AND JOHANAH CO ON THEIR FIRST CENTURY TUNA 5i50 CHALLENGE

www.multisport.ph

8/16/13 2:02 PM

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