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6-week bAse TRAINING PROGRAM By angelo lozada mobile: 0917-5246555 email: angelo@bertlozadaswimschool.com
ONe MeRALCO’s sAbAdO NIGhT RUN
Running enthusiasts and their families and friends participated in One Meralco Foundation’s (OMF) Sabado Night Run last December 8, 2012, held at the Meralco Corporate Center in Pasig City. The run provided funds for the most sustainable electrification solution to 10 public high schools located in the farflung areas of provinces like Quezon, Palawan, Bohol, and Dinagat Islands. “Last year, six elementary schools in Isla Verde were energized through this run. We saw the improvements in the lives of the students, teachers, parents, and the whole communities. And this is the same aspiration we have for the 10 schools benefitting from this run,” shared Meralco Chief CSR (Corporate Social Responsibility) officer and OMF president Jeffrey O. Tarayao.
12.08.2012
swim
TRA INING PRO G R A M
(PART 2 Of 2)
WEEK 4-5 ObjECtIvE: COntInuE buIldIng up AErObIC bASE. MAxIMIzE dIStAnCE pEr StrOKE (dpS) WEdnESdAy Warm-up:
5 x 100 Freestyle *1st 25m Alternate Side Kick
SAturdAy
300 Freestyle
Warm-up:
200 Breaststroke
Drill:
300 Freestyle 5 x 100 Freestyle
100 Freestyle
*1st 25m Alternate Side Kick
10 x 100 Freestyle, 10 seconds rest
with 5-second interval
*2nd 50m Catch-up Swim
*Odd Freestyle
*2nd 50m Catch-up Swim
*3rd 25m Alternate Side Kick
*Even Breaststroke
*3rd 25m Alternate Side Kick
with 5-second interval
Swim:
Swim:
5 x 200 Freestyle (20 seconds rest)
Kick:
400 Breaststroke
Kick:
600 Freestyle with fins
Pull:
600 Freestyle with pads/buoy
*with pads/buoy
Pull:
400 Freestyle with pads/buoy
*Breathing Pattern every 6 strokes
5 x 200 Freestyle (20 seconds rest)
Easy:
200 Freestyle
Easy:
3200
Total:
Kick:
200 Freestyle
with 5-second interval Total:
Pull:
2800
6 x 200 Freestyle (20 seconds rest)
*with fins Easy:
300 Freestyle
Easy:
- 100 Freestyle
Total:
3200
WEEK 6 ObjECtIvE: SEt tArgEt tIMES fOr EvEry SEt. MAxIMIzE dIStAnCE pEr StrOKE (dpS) MOndAy Warm-up:
500 Freestyle
Drill:
5 x 100 Freestyle
WEdnESdAy Warm-up:
SAturdAy
200 Freestyle
Warm-up:
300 Freestyle
200 Breaststroke
DRILL:
5 x 100 Freestyle
Kick:
*1st 25m Alternate Side Kick
*1st 25m Alternate Side Kick
Swim:
10 x 100 Freestyle (10 seconds rest)
with 5-second interval
Kick:
3 x 200 Breaststroke
with 5-second interval
*2nd 50m Catch-up Swim
Pull:
600 Freestyle with pads/buoy
*2nd 50m Catch-up Swim
*Breathing Pattern every 6 strokes
*3rd 25m Alternate Side Kick
*3rd 25m Alternate Side Kick Swim:
6 x 200 Freestyle (10 seconds rest)
Kick:
600 Freestyle with fins
Pull:
500 Freestyle with pads/buoy
Easy:
200 Freestyle
Pull:
3500
Multisport February 2013.indd 12
The first of its kind in the Philippines, Color Manila Run filled the morning in Bonifacio Global City with colors and excitement. More than 5,700 runners from all over the metro participated in this colorful event organized by Proactive and KangaROOS. Runners raced through different color stations, with race distances of 1.5K, 3K, 5K, and 10K. Participants ended their colorful journey with a shower of yellow, blue, pink, green, and purple color powders.
The event was made possible for the benefit of Republikha, a non-stock, nonprofit organization that aims to empower the next generation through music and education; and Hop-E, a foundation whose goal is to help eradicate poverty through the four elements: Education, Empowerment, Employment, and Events.
8 x 200 Freestyle (10 seconds rest)
Total:
2800
Kick:
6 x 200 Freestyle (10 seconds rest) *with fins
Easy:
300 Freestyle
Easy:
- 100 Freestyle
Total:
3800
phOtOS by jIlSOn tIu
v
200 Freestyle
COLOR MANILA RUN
*with pads/buoy
*Breathing Pattern every 6 strokes Easy:
phOtOS COrtESy Of SAbAdO nIght run
Drill:
500 Freestyle
01.06.2012
MOndAy Warm-up:
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bike
Pse bULL RUN 2013
T R AI N I N G P R O G R AM
bAse TRAINING PROGRAM fOR beGINNeRs
01.13.2013
More than 6,000 runners raced their way in the Philippine Stock Exchange (PSE) Bull Run 2013: Takbo Para Sa Ekonomiya last January 13 at the Bonifacio Global City. For the last nine years, this event was organized to fulfill the PSE’s advocacy campaign to raise awareness about investing in the Philippine stock market. Participants finished 3K, 5K, and 10K race distances.
By Saul anthony I. SIBayan tel: 0908-8797285 email: saul_cyclist@yahoo.com
Applying the talk test during training can enable active people to assess the intensity of their workout without using a heart rate monitor. Zone 1 is when one can still talk normally during exercise. Zone 2 happens when one can still talk but needs to catch his or her breath; while Zone 3 occurs when one can no longer talk during exercise.
(PART 2 Of 2) WEEK
MOndAy
tuESdAy
WEdnESdAy
thurSdAy
frIdAy
SAturdAy
SundAy
4
Recovery Zone 1 30 to 45 minutes
Long slow distance Zone 1 to 2 Road: 4 hours
Recovery Zone 1 30 to 45 minutes
Aerobic Capacity Training Zone 2 to 2.5 Road: 2 hours
Recovery Zone 1 30 to 45 minutes
Long slow distance Zone 1 to 2 Road: 4 hours
Aerobic Capacity Training Zone 2 to 2.5 Road: 2 hours
Recovery Zone 1 30 to 45 minutes
Long slow distance Zone 1 to 2 Road: 4 hours
Recovery Zone 1 30 to 45 minutes
Long slow distance Zone 1 to 2 Road: 3 to 4 hours
Tempo Ride
5
Recovery Zone 1 30 to 45 minutes
Zone 2 to 3 1 hour Recovering HR: zone 1 Interval HR: zone 3 1:5 Ratio (1 minute tempo = 5 minutes recovery)
Tempo Ride
phOtOS by jIlSOn tIu
6
Recovery Zone 1 30 to 45 minutes
Long slow distance Zone 1 to 2 Road: 4 hours
Recovery Zone 1 30 to 45 minutes
Aerobic Capacity Training Zone 2 to 2.5 Road: 2 hours
Recovery Zone 1 30 to 45 minutes
Zone 2 to 3 1 hour Recovering HR: zone 1 Interval HR: zone 3 1:5 Ratio (1 minute tempo = 5 minutes recovery)
Long slow distance Zone 1 to 2 Road: 4 hours
Aerobic Capacity Training Zone 2 to 2.5 Road: 2 hours
thIS trAInIng prOgrAM IS brOught tO yOu by
2Nd eNeRvON-sPeedO XAvIeR AqUAThLON
phOtOS COurtESy Of xAvIEr AquAthlOn
01.26.2013
Last January 6, a group of students and faculty members from the Xavier School Aquastallions swim team, high school student council, Drives committee, Blue and Gold committee, the Green Team, and the Xavier Aquathlon Committee organized the 2nd Enervon-Speedo Xavier Aquathlon held at the Xavier school grounds. It was the first highschool-run multisport event in the country, coming from the success of the 1st Speedo Xavier Aquathlon last year. This year, the organizers raised the level of commitment to the environment by giving a portion of the accumulated registration fees for planting trees. A total of 133 participants joined the event in various categories such as Elite, Standard, and Sprint.
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2Nd ANNUAL swIMbIkeRUN.Ph AwARds
6-week JUMPsTART PROGRAM By PatrIck JoSon mobile: 0917-5277141 email: patrickjoson@gmail.com
GOaL 1. BURN FAT. We all need to burn some holiday weight gained last Christmas. 2. DEVELOP GOOD FORM. We need good form or efficient biomechanics to prevent injuries and to achieve faster times with less effort. 3. HAVE FUN. Endurance sport is essentially an individual sport so get as much people in the program because as they say, there is strength in numbers.
01.13.2013
TRA INING PR O G R A M
Started the day with a long bike ride from The Village Sports Club to Daang Hari, the 2 nd Annual SWIMBIKERUN.ph Awards was filled with raffles and surprises. Mostly attended by triathletes and their families, the event was made possible through the following sponsors: Timex, SL3S Philippines, K-Edge Chain Catcher Philippines, Total Fitness Magazine, MultiSport Philippines, Gatorade, The Village Sports Club, and Glass Solutions by Jaro Glass.
(PART 2 Of 2) 4th WEEK: Building Aerobic Base
Focus on good form and fat burning pace which is LSD or long slow distance. Keep it simple as long as you can carry a conversation when you are in the fat burn zone. Building a good aerobic base is like a foundation of any structure — the height is dependent on the depth of the foundation so if you plan to run long, you need to build a solid and deep foundation. warm up: 5 minutes of easy walk Main set: Jog for 20 minutes with 2 minutes of water break for every set of 3. phOtOS by MIMI MICIAnO
cool down: 5 minutes of easy walk Frequency: Thrice a week 5th WEEK: Managing Stress
Focus on good form and fat burning pace which is LSD or long slow distance. Keep it simple as long as you can carry a conversation when you are in the fat burn zone. Because of the progressive increase of stress you need to manage it properly. Make sure you get enough sleep — at least seven to 10 hours of sleep every night. Remember that the body repairs itself when we’re asleep. MEn’S ElItE trIAthlEtE Of thE yEAr (lOCAl) WOMEnS’S ElItE trIAthlEtE Of thE yEAr (lOCAl)
warm up: 5 minutes of easy walk
MEn’S ElItE trIAthlEtE Of thE yEAr (fOrEIgn)
Main set: Jog for 20 minutes with 1 minute of water break for every set of 3.
WOMEn’S ElItE trIAthlEtE Of thE yEAr (fOrEIgn)
cool down: 5 minutes of easy walk
MEn’S duAthlEtE Of thE yEAr
Frequency: Thrice a week 6th WEEK: Preparing for Strength Phase or Specific Stage
Focus on good form and fat burning pace which is LSD or long slow distance. Keep it simple as long as you can carry a conversation when you are in the fat burn zone.
WOMEn’S AgE grOup Of thE yEAr
Joyette Jopson
MEn’S rOOKIE Of thE yEAr
Matteo Guidicelli Keshia Fule Justin Liam T. Chiongbian Nina Francesca M. Villaba
COACh Of thE yEAr
Jojo “Jomac” Macalintal
tEAM Of thE yEAr
Yellow Cab Tri Clark
rACE Of thE yEAr
Cobra Ironman 70.3 Philippines
bIKE Of thE yEAr
Cervelo P5
ShOE Of thE yEAr Sbr.ph fOruM pOStEr Of thE yEAr
Frequency: Thrice a week
Robeno Javier Don Velasco
gAdgEt Of thE yEAr
cool down: 5 minutes of easy walk
Caroline Steffen Mirasol Abad
fEMAlE yOuth trIAthlEtE Of thE yEAr
Main set: Jog for 25 minutes with 1 minute of water break for every set of 3.
Pete Jacobs
MEn’S AgE grOup Of thE yEAr
MAlE yOuth trIAthlEtE Of thE yEAr
warm up: 5 minutes of easy walk
Monica Torres
WOMEn’S duAthlEtE Of thE yEAr
WOMEn’S rOOKIE Of thE yEAr
Strength phase or specific stage is when the race situation is introduced so that one could gradually adapt to the stress without prematurely peaking. Make sure that required sleep and good nutrition are provided as this is the perfect time to introduce super foods (such as berries) to the body. Berries, dried or fresh, help promote fast recovery due to their high content of anti-oxidants.
Arland Macasieb
Garmin 910xt K-Swiss Kwicky Blade-Light Retzel
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1211 M
w
sUbIC INTeRNATIONAL MARAThON 2013
NEVER MISS AN ISSUE!
01.26-27.2013
1211 MS HP directory ad.indd 1
12/11/12 3:38 PM
Get your fREE copy every month delivered right at your doorstep.
o Yes! version (12 issues) of
i would like to avail of the printed
Thousands of runners joined this year’s Subic International Marathon last January 26-27, 2013 at Harbor Point, Subic. Successfully organized by eXtribe, this two-day event held a fun run and marathon races with distances 3K and 5K on its first day and 10K, 21K, and 42K on its second day. The beneficiaries of this event are Bukas Loob Foundation and DILAAB Foundation.
i would like to receive regular email and text updates. i agree to pay PhP 240.00 (PhP 20 per copy) for the delivery of magazines within metro manila. * ONe COPY Per hOUSehOld.
MY DETAILS:
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phOtOS by MIMI MICIAnO
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hiNge iNqUirer PUbliCatiONS reServeS the right tO refUSe aN aPPliCatiON fOr SUbSCriPtiON tO mUltiSPOrt PhiliPPiNeS.
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telePhONe NUmber:
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benefits
an action-packed guide to your active lifestyle in-depth features on swimming, cycling, and running receive promos and updates
iNqUirer PUbliCatiONS, iNC. at SeCUritY baNK CUrreNt aCCt # 0601 0282 34 001 o PaYmeNt dePOSited tO the aCCOUNt Of hiNge iNqUirer PUbliCatiONS, iNC. at bPi CUrreNt aCCt # 0321 0225 37 *fOr baNK traNSaCtiONS, PleaSe faX the validated dePOSit SliP.
how DID You LEARN AbouT uS? PleaSe SPeCifY YOUr aNSwerS belOw.
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fax the accomplished form to (632) 519.58.15 or e-mail to multisport@hip.ph You may also subscribe online at http://www.hip.com.ph/register for more information, call (632) 403.88.25 loc. 221
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