MultiSportPH_May by MultiSport Philippines

MAY 2012

DEHYDRATED? TRY THE GATORADE SWEAT TEST

TIPS TO PROPER HYDRATION

E FOR

FREE! GET ON

PHILIPPINES

SWIM BIKE & RUN

TOPNOTCH

POLO TRI'S TOP BETS JOIN THE CENTURY TUNA 5i50

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EDITOR-AT-LARGE Patrick Joson SR. MANAGING EDITOR Dianne Pineda ASSOCIATE MANAGING EDITOR Paola Belle Ebora ART DIRECTOR Jon Carlo Tolentino EDITORIAL ASSISTANT Minerva Miciano STAFF PHOTOGRAPHER Sam Lim CONTRIBUTORS Miguel Lopez | Anthony Lozada | Maan D'Asis Pamaran | Saul Anthony Sibayan | Matikas Santos | Anton Sheker | Byron Velasquez 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 GROUP PUBLISHER Neil Palabrica ASSOCIATE PUBLISHER Lurisa Ann Villanueva

CONTENTS

EDITOR-IN-CHIEF Poch Bermudez

SALES SALES DIRECTOR Ma. Katrina Mae Garcia-Dalusong KEY ACCOUNT SPECIALIST Diorelani Enriquez SR. ACCOUNT EXECUTIVE AngelitaTan-Ibanez ACCOUNT EXECUTIVES Arianne Dela Cruz | Maria Kriselle Villanueva | Kirk Davies Reyes | Ram Daniel Tan | Marie Monique Sian SENIOR SALES SUPPORT ASSISTANT Shanna Maling SALES SUPPORT ASSISTANT Angelica Dominguez MARKETING & DISTRIBUTION JR MARKETING SUPERVISOR Karen Odcenada MARKETING ASSISTANTS Vincent Paul Oliquiano | Micah Lima CIRCULATION ASSISTANT Nancy Baybay SUBSCRIPTION ASSISTANTS Maria Corazon Aninacion MERCHANDISERS Charito Ciriaco | Richard Leyva | Rosito Subang | Ronil Ano-os | Ramon Briones CUSTOM PUBLISHING JR. ASSOCIATE PUBLISHER MillicentAgoncillo MANAGING EDITOR Maita De Jesus ASSISTANT CREATIVE DIRECTOR Rodolfo Sevilla Jr. SR. ART DIRECTOR Johann Frederick Mendoza SR. GRAPHIC ARTISTS Kimberly Claire Bernardo GRAPHIC ARTISTS Reggie Goloy | Darianne Sue Ong SR. ACCOUNT EXECUTIVE LychelleAng EDITORIAL ASSISTANTS Sarah Moran | Pam Brooke Casin

02 04

NEVEARN MISS

ISSUE! De tails o

ELITE GEAR

Gears for beginners

ON HIS MOMENTUM MultiSport Facebook promo winner

PREPARE YOUR GAME PLAN

CHAMPS

Century Tuna 5i50 in Subic Team SSM conquers health and competitons

EDITOR'S NOTE

ADMIN ADMIN SUPERVISOR Alelie Ogayon HR ASSISTANT Rachel Alvarico PUBLISHING/EXECUTIVE ASSISTANT Jaisa Candelaria IT CONSULTANT Mark Cruz

ALL CONTENTS COPYRIGHT 2012, 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

TIME TO GO EXTREME! Extraordinary times indeed— whether it be the extremely hot days or extreme events and races that have been happening. The multisport industry nowadays is hot and fast growing—from the world-class race Ironman franchise to the International Triathlon Union. Both organizations are doing a superb job in growing the sport. To start this extreme issue, our cover features Raffy Ocampo and Fiona Ottriger, both highlyaccomplished triathletes. They share their secrets on how they manage extremely busy schedules and still be on top of their game. The second in our hot and fast list is the inaugural Century Tuna 5i50 in the Philippines, made possible by Sunrise events headed by Fred Uytengsu. The Multisport team inspires us as it prevails in the Top 10 in the recent Philippine Cycling League and Vuelta Dagupan. Keep it up boys ! Let’s continue to go outside our comfort zones. Time to be extreme and extraordinary!

PRODUCTION PRODUCTION SUPERVISOR Eden Baysic FA SUPERVISOR DennisCruz PRODUCTION ASSISTANT Maricel Gavino FA ARTIST Ma. Franchesca Kathryn Reyes

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 Rechelle Endozo | Deverio Salalima | Emilio Nicdao | Lito Tolentino | Ariel Murada | Ramonito Dumayaca | Jason Espino | Jennifer Callo

n p. 23!

Patrick Joson EDITOR-AT-LARGE

multisportphilippines@gmail.com

READER OF THE MONTH I have been running for more than two years now and lately I have been thinking of bringing my passion for outdoor sports to the next level. And the next best option for me is to try cycling. As I read your article ‘Measured for Success’, I realized how important it is to get the right bike fit so as to maximize performance and to prevent injuries. After all, the biker and the bike should have a good relationship. More power to Multisport Mag! -JOED BIASON

MARKETING

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Tell us your favorite feature in this issue and win a pair of sunglasses from Adidas Eyewear! Send us your answers at multisportphilippines@ gmail.com

Congratulations! You won a pair of sunglasses from Adidas Eyewear!

RELEASE DATE: MAY 18 - MAY 29 2012

WHERE TO FIND US

Please call 403-8825 loc. 215 and look for Micah Lima to claim your prize. Thank you for supporting MultiSport Philippines magazine.

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Multisport 1.indd 1 May 2012 (052412).indd 1

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JOVEN ENTERPRISES LIFECYCLE: GREENHILLS • MAKATI NEW PAULINA'S CYCLE CENTER SABAK: ALABANG • MAKATI • STA ROSA A RUNNER'S CIRCLE SECOND WIND RUNNING STORE: QC • ORTIGAS THE BIKE ROOM VELO CITY BIKE SHOP STARTING LINE THE VILLAGE SPORTS CLUB IRON BIKE L TIMESTUDIO: ROBINSONS ERMITA • 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

5/24/12 9:02 5/25/12 6:45 AM PM

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ELITE TRI GEAR LOCK AND LOAD LIKE A PRO

BROOKS WOMEN’S PURE CONNECT, P4,995 RUNNR, B3 Bonifacio High Street, Taguig T. 403-1787

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AQUA SPHERE KAYENNE, P1,550 The Brick Multisport Store Woodridge Apartments, Mckinley Hill, Taguig, T. 985-4890

SOLEUS GPS 3.0 WITH HEART RATE MONITOR, P12,550 L TIMESTUDIO, SHANGRI-LA HOTEL G/F, GARDEN WAY, EDSA SHANGRI-LA HOTEL, MANDALUYONG CITY T. 706-554

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SMITH OPTICS PIVLOCK V2 (BLACK PLATINUM), P7,495 RUNNR, B3 Bonifacio High Street, Taguig T. 403-1787

HALO SPORTS VISOR, P995 RUNNR, Space 2121, Level 2, TRINOMA, Quezon City T. 901-0046

NEWTON MENS MV2 RACING FLAT, PRICE: TBA RUNNR G/F Entertainment Mall, SM MOA, Roxas Blvd., Manila T. 556-0445

ARENA AQUAFORCE SWIFT GOGGLES, P1,295 Planet Sports, Level 2, Trinoma T. 916-7451

POLAR RCX5 G5 NA1/APAC1 HEART RATE MONITOR, P22,495 RUNNR, B3 BONIFACIO HIGH STREET, TAGUIG T. 403-1787

02 Multisport May 2012 (052412).indd 2

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TRACKLIST

IN PROPER MOMENTUM

What do you find most challenging in being an athlete and how do you overcome it? KMI: Injury is the last thing I want to overcome in my mind. Proper approach to training, the right nutrition, guidance from coaches and experts, being aware and doing some research about running—will do all the good for every athlete.

MULTISPORT PHILIPPINES FACEBOOK PROMO WINNER KRISTIAN MARK ISON SHARES THE BENEFITS OF HARD WORK AND DISCIPLINE

What are your plans as a runner? Marathon, and of course, Triathlon. Finishing a triathlon event will be an added achievement.

What are your tips to other aspiring athletes? KMI: It’s all about self-discipline. There is always the temptation out there that can throw you out of your training plans. But with great determination, you'll be able to put things back into perspective.

unning is always about discipline and dedication that can lead one determined beginner to greater heights. 24-year-old sports enthusiast Kristian Mark Ison had just started running and already lost more weight than what he expected. His coaches Thomas “ TOM” Woolf and Euca Bolingot pulled him up from being a regular call center agent in Dubai to a well-trained runner, and now evidently physically fit and focused in doing sports. With solid determination, he managed to lose weight, from 202.4 lbs. to 149.6 lbs. within six months of training. He is a member of Nike Running Middle East and Filipino Runner UAE, where he was able to meet co-Filipino athletes in other country. After having gained momentum in running, Kristian continues to dedicate his time into training as he prepares for his next challenge— entering the field of triathlon.

How do you perceive success in sports and other activities? KMI: In running, success is when you are about to cross the finish line of the race. It’s the price you pay for all the hard work you put on your training and the determination, dedication you put into it. It goes the same with other sports; it’s all about hard work and giving it all my best. Do you consider yourself as an achiever? KMI: Having a trimmed a huge amount of weight from 202.4 to 149.6 pounds and from 40 to 30-inch waistline, it is really a major achievement and life changing event for me. I feel more comfortable with myself.

What was the most memorable race you’ve ever joined? KRISTIAN MARK ISON: I joined the Standard Chartered race last January 2012 with a 10K run. Out of almost 16,000 runners, I ranked 735 and my name was published in a sports newspaper in UAE.

How is your relationship with your friends and family? What kind of support do you receive from them? KMI: We are always communicating and I maintain a harmonious relationship with them despite my busy schedule. They encourage me to continue what I have started. I show them that I am determined to achieve all my goals in life.

To get the latest updates and know more about our promos, visit

JUNE 2012

2 9

SAT

Explore & Endure 2: Kagay-an Eco-trail Run 2012 Cagayan de Oro RACE DISTANCE: 21K Unilab Active Health: The Next Step Triathlon Camps 2012 Next Step Camp 3 for Tri United Pico de Loro FOCUS: Long Distance Weekend

SAT-SUN Century Tuna Animo Sprint Triathlon 2012

9-10 SUN

Narra Park, Ayala Alabang Triathlon/Aquathlon RACE DISTANCES: Sprint & Mini Sprints

Century Tuna 5i50 Triathlon Standard Distance / Olympic Distance Triathlon Subic Bay, Philippines RACE DISTANCES: 1.5 K swim / 40K bike / 10K run.

ANTHONY LOZADA How did you get into triathlon? ANTHONY LOZADA: I got into triathlon through the prodding of a good friend of mine, Edwin Mendoza. At that time I needed a new challenge in my life in terms of staying healthy and another opportunity to race for our swimmers at the Bert Lozada Swim School. What are your goals as a coach? AL: I’ve been coaching triathletes to prepare them for their swim leg races since 2000. My goal is to provide the opportunity for my clients to achieve their goals in sports. What is the most important thing to remember when becoming an athlete? AL: The most important thing is to ask yourself “Why am I doing this?” By answering this question, you can now chart your path or career in the sport. Being realistic means that you grow at your own pace and taper your expectations as you progress in the sport. What are your tips for athletes who are just starting out? AL: There are no shortcuts to achieving peak performance. Enjoy the training sessions because these are also learning sessions which will help you achieve your goals. What motivates you to share your knowledge to the beginners? AL: It’s my belief that triathlon is for all adults and kids. The benefits they will derive from this far outweighs whatever doubts they have in their minds. You may contact Coach Anthony Lozada at 0917-7932691 or 09228932691 or email him at anthony@ bertlozadaswimschool.com or anthonyjoseph.lozada@yahoo.com

KRISTIAN ISON PHOTO BY MATIKAS SANTOS

SAT

COACH’S CORNER

KMI: I plan to join Full Marathon, Ultra

BY MINERVA MICIANO

RACE SCHEDULES

llis

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EAT>SLEEP>TRAIN our BoDy conSiStS of 70 to 75 percent fLuiDS Which are preSent in variouS tiSSueS anD organS that enaBLe them to perform properLy.

Why Do We NeeD To DriNk oN a ScheDule? PrOPer HyDrATiOn TiPS FOr BeginnerS By Saul anthony I. SIBayan

iving in a tropical country and with the current increase in global temperature, heat illnesses are now an issue for Filipinos. Hydration is not only a big factor in addressing this health problem, but it is also important in an athlete’s and everyone’s overall well-being. Our body consists of 70 to 75 percent fluids which are present in various tissues and organs that enable them to perform properly. Fluids regulate body temperature by way of sweating, which acts as a coolant that prevents the

body from overheating. Factors that affect sweating are: ambient temperature and humidity, clothing, intensity of the exercise, fitness level, acclimatization, and genes. Sweat contains electrolytes that affect the thirst mechanism and water retention in the body. These also send electrical impulses from the brain to stimulate our working muscles. An electrolyte imbalance may cause muscle cramps. The table below shows us why we need to hydrate and how we can do it on a schedule.

unfortunately, this is not followed by active people, because they generally underestimate their sweat rates and therefore do not consume enough fluids. They are not aware that every percent reduction in body weight due to dehydration decreases physical work capacity by as much as 35% to 48%. Dr. edward Coyle noted that each percent drop in total body weight due to dehydration also increases heart rate by 5-8 beats per minute, lowers cardiac output significantly and increases core temperature by 0.2-0.3˚C. And while

the goal is to replace 100% of lost body fluids, some sports situations do not allow complete re-hydration. So whenever possible, The American College of Sports Medicine (ACSM) recommends that active people should start ingesting fluids early and at regular periods to ensure sufficient restoration of all the fluids lost through sweating (loss in body weight). Dr. Bob Murray of ACSM argued that, “minimizing dehydration is the simplest, yet the most effective step (that active people) can take to protect both their health and performance.” SAuL AnTHOny SiBAyAn  strength and conditioning coach of the san sebastian stags seniors basketball team in the ncaa philippines  part-time academic instructor for the sports science department of the university of santo tomas

fLuiD DynamicS: WHy AnD WHen TO HyDrATe Why Drink on a ScheDuLe?

Drink ScheDuLe

Before

To start an event in a hydrated state

At least 500ml of fluids before exercise or training

During

 To stay hydrated during the event  To decrease the physiological effects of dehydration

 Do not underestimate your sweat rate.  For events longer than 1 hour, look for a sports drink with 4% to 8% carbohydrates (>7% is optimal) and with some electrolytes.  The average sweat rate is 1 Liter per hour, so try drinking 250 ml every 15 minutes to compensate.  Drink as much as you can whenever you can, but only up to the point where gastric irritation is tolerable.  The American College of Sports Medicine (ACSM) recommends drinking fluids cooler than the ambient temperature as this will decrease core temperature and will also allow a faster re-absorption rate.

after

To replace 100% of lost body fluids

For every 1 kilogram (2.2 lbs.) drop in body weight, you should drink 1 liter of fluids as replacement.

Source: Sibayan, S.a. (2010). Scientific Hydration: from tHeorieS to application. pHaSeS Journal. iSSue 1, pageS 9-13.

fluids regulate body temperature by way of sweating, which acts as a coolant that prevents the body from overheating.

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FEATURE

CENTURY TUNA 5i50 TRIATHLON SERIES UNVEILED THE MOST AWAITED TRIATHLON EVENT TAKES OFF IN SUBIC BY MINERVA MICIANO

resident and CEO of Alaska Milk Corp. Fred Uytengsu officially launched the ‘biggest triathlon event in the country,’ Century Tuna 5i50. On April 19, 2012, the most-awaited Century Tuna 5i50 Triathlon Series Philippines was finally introduced during a press launch held at Dusit Hotel by the event organizer, Sunrise Events, Inc. Joined by Subic Bay Management Authority chairman Bobby Garcia and Century Tuna’s Greg Banzon, Uytengsu announced that this historical triathlon event is set to unfold in June 24 this year at Subic Bay. “It only shows that triathlon is alive and good in the Philippines,” said Uytengsu who helped bring the Ironman races to the country. “We looked at the different landscapes for locations and considered what Subic

has to offer. It’s enclosed, safe and fully-maintained,” he added. With its perfect demographic features, “it’s more ‘fun-tastic’ in Subic,” Garcia reiterated when asked why Subic has been chosen to be the venue of this first Olympic-Distance triathlon event that will be participated in by thousands of elite and competitive athletes all over the globe. "As you know, sports tourism is a thrust in this major event. I think (Subic) is a very unique venue for Cebtury Tuna 5i50. Subic is a unique environmental showcase and we are honored to have Century Tuna 5i50. SBMA give our full support to this event and we assure you that you will have a very good time," said Garcia. Also present in the press launch were foreign and local triathletes. For more details, visit their website http:// www.5150philippines.com.

Left to right: Chairman Roberto Garcia of SBMA, Ramon Agregado Deputy Admistrator SBMA, Wilfred Uytengsu, President and CEO of Alaska Milk Corp., and Raul Marcelo, Deputy Administrator, SBMA

CENTURY TUNA 5I50’S TOP 15 FINISHERS PER AGE GROUP CATEGORIES WILL QUALIFY IN THE HY-VEE TRIATHLON 5I50 US CHAMPIONSHIP ON SEPTEMBER 2, 2012 AT DES MOINES, IOWA. FOR MORE DETAILS, VISIT HTTP://5150PHILIPPINES.COM.

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W TOPCLASS OF THE

TWO OF POLO TRI TEAM'S TOP BETS SHARE THEIR UPCOMING TRAINING REGIMEN FOR THE UPCOMING CENTURY TUNA 5i50.

hile triathlons have only recently become popular events in the local sports scene, two of the participants for this year’s grueling worldtriathlon Century Tuna 5i50 event are now ready to compete—and in top form at that. Multisport caught up with them and they generously shared some of their training tips and insights into the world of triathlons.

BY MAAN D’ASIS PAMARAN

PHOTOGRAPHED BY ANTON SHEKER. GROOMING BY BYRON VELASQUEZ.

Raffy Ocampo and Fiona Ottiger are members of the prestigious Polo Tri team, the largest gathering of triathlete talents in the country today. Both athletes are so dedicated to their sport, that they devote time practically each day for training. “I work out six times a week during race season, with shorter workouts during the week, and longer bike rides and runs on the weekend,” shares Fiona. Raffy, on the other hand, goes at it all-week long, with a set schedule for running, biking, and going to the gym, and he says, he may end up doing even more for the upcoming tri event. “For [Century Tuna] 5i50 I won’t really adjust [my training]. I started training quite late this year, so I am cramming and I may add another workout each day on a heavy week. I did hear of a hilly run for the race, so some hill repeats may be in order.” While competing, Fiona always has something on her mind. “Sometimes I am in a happy place and enjoying the race as it unfolds… the crowds and the whole experience. If it’s not going well, just try to stay focused, or perhaps you have a mantra that you can repeat to yourself over and over when the going gets tough,” she advises. “When the race is over, that’s when I wonder what time I made it in....also there’s relief that it’s over! Straight afterward I just take fluids and a recovery drink. After that, a good meal is always welcome!” says Raffy. “I try and stick to my heart rate zone, and focus on form and cadence. And when it is over, I think of what to work on for the next race, and reward myself with a few days off!” Both can attest to the power of good hydration and make sure that it is included in their training regimen. “For an important race, hydration starts a day or two before, especially if it’s a long one. I only use Gatorade endurance, and to get even more kick I add Gatorlytes, an electrolyte and salt supplement for really hot days,” Raffy adds. For Fiona, keeping hydrated is extremely important. “I am always telling my class to make sure they drink enough fluids. You don’t have to be exercising just to end up suffering dehydration or heat stroke. During races, Gatorade is a great drink as it replenishes lost fluids and electrolytes and gives you the energy you need to finish your race.” Throughout any successful athletic career, discipline is important. Fiona advises that the key is consistency in training. Raffy imparts his own words of wisdom to aspiring triathletes, emphasizing on motivation. “If you are motivated then you will be driven and have the discipline to get through your program and attain your objective. My advice is, find a group, get a coach, and keep at it. After all these years there is still much to learn but it does get easier.”

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PUSHING BEYOND A LIMITS

GATORADE ANALYZES LEVELS OF SWEAT RATE AND DEHYDRATION Sweat test determines the rate of dehydration of an individual. It provides information on how we can keep ourselves properly hydrated during physical activity to avoid dehydration-related illnesses such as fatigue and cramps, or in worst cases, heat stroke. Early signs of dehydration include headache, exhaustion, weakness, dizziness, and thirst. It is important to determine these signs especially for athletes, as it may also mean decrease in performance.

TOP ATHLETES TAKE THE SWEAT TEST

FAQs Amanda Carpo Fred Uytengsu Was dehydrated even before training started as shown in the results of his Urine Specific Gravity test

Lost 0.54 kg 0.73% of body weight over the 1 hr. training period (bike trainer) FLUID CONSUMED DURING THE TEST

Fiona Ottiger

Was dehydrated even before training started as shown in the results of her Urine Specific Gravity test

Was well hydrated prior to her Sweat Test based on the Urine Specific Gravity Test Results

Lost 0.18 kg

Lost 0.5 kg

0.7% of body weight over the 1 hr. training period (running)

0.3% of body weight over the 1 hr. training period (running)

FLUID CONSUMED DURING THE TEST

1.08 liters

0.62 liters

0.62 liters TOTAL

TOTAL

1.33 liters

1.26 liters

SWEAT LOSS

SWEAT LOSS TOTAL

SWEAT LOSS

1.16 liters CALCULATED

SWEAT RATE

1.16liters/hr. Electrolyte loss was negligible and within normal limits Note that Fred was not drinking enough to cover his sweat rate

CALCULATED

0.66liters/hr.

1.26liters/hr.

SWEAT RATE

Electrolyte loss was negligible and within normal limits

Note that Amanda was drinking close to her Sweat Rate thus her dehydration was minimal, including body weight drop due to sweating.

Note that Fiona was drinking close to her Sweat Rate thus her dehydration was minimal, including body weight drop due to sweating.

Drink Guide recommends that Fred consume

Drink Guide recommends that Amanda consume

Drink Guide recommends that Fiona consume

290 ml

333 ml

315 ml

every 15 mins. during activity

or 1.2 liters /hr.

or 1.3 liters /hr.

OF FLUID/ SPORTS DRINK

How much sweat do 1 we lose in 1 hour of exercise? How do we replenish it?

You lose approximately one liter of sweat in an hour of exercise. But for some cases, you can lose as much as 2.5 liters. To replenish your body, you should drink 1 liter of fluid for every hour of exercise, or 250ml every 15 mins.

Why are 2 electrolytes important

during exercise?

Electrolytes are important for numerous reasons such as helping muscles contract properly during play, retain fluid we put back in the body, and normalize heartbeat.

How can we 3 best prevent dehydration?

Drink fluids that contain electrolytes (sports drinks) before, during, after an activity, and even if youâ&#x20AC;&#x2122;re not thirsty. Weigh before and after an exercise to prevent losing more than 2% of body weight. Lastly, check your urine before exercise. A very light yellow to transparent urine color is a sign that you are properly hydrated. Otherwise, drink fluids as much as necessary.

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04.21.2012

EVENTS Pcl-eagleridgeMicrotel cycling classic Cyclists steered to compete at the recently held PCL-eagleridge-Microtel Cycling Classic on April 21, 2012. Speeding at full throttle all the way to eagleridge golf and Country Club in Cavite, Team Von Dutch was able to win over the unbeatable champion Fitness First with time 1:00:17.01, edging out the latter by just three seconds. The event gave all the cycling teams a full pressure challenge as they came together to race in categories 20KM and 40KM Team Time Trial. The all-female group Boys get Chicked-Multisport timed 1:13:22.43 among with other teams.

team time triaL reSuLtS femaLe category (20km ttt) rank

finaL time

ave SpeeD

Team David’s Salon

team

35:11.33

33.96kph

Franzia Women’s Cycling

35:50.33

33.33kph

femaLe eLite category (40km ttt) 1

Boys get Chicked-Multisport

1:13:22.43

32.73kph

executive maLe category (40km ttt) executive maLe category (40km ttt) 1

Team Von Dutch

1:00:17.01

40.00kph 40.00kph

Fitness First Team A

1:00:21.64

time

team

BVTC Jac motors

1:01:29.22

39.13kph

MirASOL, Jeremy (A 27-34)

58:55.43

Team Von Dutch

giant 1

1:02.30.12

38.30kph

353

CALLA, ricky (A 27-34)

59:54.27

Team Von Dutch

Fitness First Team B

1:03:28.89

37.89kph

346

TAn, Jessie (A 27-34)

1:00:00.42

Team Von Dutch

LPgMA-Am Vinyl

1:03:31.56

37.89kph

Jac motors BVTC

1:04:43.37

37.11kph

itt – executive a rank

BB #

330

2 3

name

itt – circuit executive a

366

urruTiA, Jon (A 45-49)

1:15:55

Fitness First Team A

Aboitiz Power 1

1:04:54.99

37.11kph

263

reynAnTe, Manny (A 45-49)

1:16:33

Pioneer insurance

1:05:50.99

36.36kph

132

LeOPAnDO, ivan (A 35-39)

1:16:34

Heritage Park

Flamboyant

1:05:57.33

36.36kph

Over 150 riders from around 20 amateur cycling teams joined the Vuelta Dagupan on March 24-25, 2012 and competed to five categories such as CAT A (the stronger riders), CAT B, Juniors, Women, and Mountainbike. Cyclists challenged themselves to cross the finishline on its Day 1 at Marcos Highway Challenge with 81 kms and on Day 2 at Kennon road Challenge with 60 kms. the event is organized by 3Q's Consultancy Phils inc. represented by the Baterna Brothers - the same key persons behind the successful Tour of Matabungkay 2011 - in cooperation with DeCC whose major objective to promote cycling sport in the Philippines. "On its 7th year, we have decided to help organize this year's Vuelta Dagupan because we found the potential in the event and the contribution it will bring to the local cycling community. We are glad it has been a success and everyone had fun. it was one hell of a weekend," shares Baterna Brothers. The winners are: age category 21-30

rank

name

category a - Stage 1 WinnerS

time

team

rank

name

WomenS - Stage 1 WinnerS

team

time

rank

name

team

time

Calvin Ancierto

3:08:35

Zamba Cycling Team

Calvin Ancierto

Zamba Cycling Team

1:49:11

Carmela Serna

David Salon

2:44:36

erwin Dela Cruz

3:17:49

Mossimo

erwin Dela Cruz

Mossimo

1:52:19

Meshelle Villanueva

Team PLDT

2:53:51

rene Quijano

3:20:11

Zamba Cycling Team

Jovi Tomeldan

7 eleven

1:54:20

Annaliza Maraan

7 eleven

3:00:18

age category 31-40

WomenS - Stage 2 WinnerS

category a - Stage 2 WinnerS

edgar Torres

3:22:49

Vg and ge

Calvin Ancierto

Zamba Cycling Team

1:19:24

Kaye Lopez

David Salon

1:42:33

Lhitoy Petalcorin

3:24:47

Mossimo

robert delos reyes

Vg and ge

1:21:09

Carmela Serna

David Salon

2:02:19

Andrew Chinalpan

3:30:00

7 eleven

rene Quijano

Zamba Cycling Team

1:22:55

Meshelle Villanueva

Team PLDT

2:12:53

age category 41-50

category B - Stage 1 WinnerS

JuniorS category - Stage 1 WinnerS

Cez Salazar

3:32:43

Scott-Soleus-Multisport

edgar Torres

Vg and ge

1:53:17

el Joshua Carino

Mossimo

1:43:38

Oscar Hidalgo

3:40:47

Vg and ge

rodel gonzales

individual

1:58:20

Mark Julius Bordeos

individual

1:43:38

Peter Bandoles

3:41:55

JAC Motors

Cristopher Lobaton

Vg and ge

2:01:33

Leonard Batanuba

JAC Motors

1:47:57

age category 50- aBove

category B - Stage 2 WinnerS

JuniorS category - Stage 2 WinnerS

Alex L. Jugo

4:21:21

individual

edgar Torres

Vg and ge

1:29:32

Lawrence Mendoza

Zamba Cycling Team

1:16:27

Salvador Toralba

4:25:47

individual

rodel gonzales

individual

1:31:55

el Joshua Carino

Mossimo

1:16:28

Butch ydia

4:42:07

Mossimo

Allen Mendoza

Vg and ge

1:33:04

Mark Julius Bordeos

individual

1:16:29

Multisport May 2012 (052112).indd 14

pcl pHOTOS by MON GARcIA

03.24-25.2012

Vuelta daguPan

5/21/12 1:29 PM

Untitled-1 1

4/20/12 3:17 PM

RUN

training Pro g r a M

EVENTS

trail running for beginners By CoaCh MIguel lopez tel: 0917-8478500 email: miguel_lopez7977@yahoo.com

Day

DriLLS

monDay

30-45 mins. of gym training focusing on core and overall strengthening.

tueSDay

road run: 45 mins.-1 hr of steady state running; you may include 1020 mins. of rolling terrain, if possible.

WeDneSDay

thurSDay

bike: 1 hr On varied terrain. Practice shifting gears and changing pacing all throughout the ride. treadmill run: 45 mins.-1 hr of treadmill running. you may include 4-8 sets of 2-4 minutes of fast running at 4-7% inclination with 2 minutes of steady running in between sets.

friDay

swim: 30-45 mins. focusing on stroke drills, kicks and some 50-100m intervals to boost overall fitness while letting your legs recover for the weekend.

SaturDay

long run: 1 hr-1.5 hr on your preferred trail. no target distance, just enjoy the scenery and soak in the experience; eventually your speed will improve.

SunDay

run united 2012

Over 12,000 runners kicked off the first of run united 2012 series held on March 4, 2012 at the SM Mall of Asia. Participants raced their way in the 500m, 3K, 5K, 10K, and 21K race categories where finishers received a 3-inch radius pie-shaped medals. The event was organized for the benefit of gawad Kalusugan and Hero Foundation. The winners are:

03.04.2012

Below is a weekly program that you may follow to build up for your first 5K or 10K trail run on whatever terrain.

overaLL 500m BB #

14927

name

Lee Andrei Alvarez

chip time