MultiSportPH_May

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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SQUARE ONE: SWIM, BIKE, AND RUN iii TRAINING PROGRAMS FOR BEGINNERS Multisport May 2012 (052412).indd 3

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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

08

PREPARE YOUR GAME PLAN

24

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

WIN THIS!

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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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

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

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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.

R

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

24

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

L

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

P

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

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

CALCULATED

0.66liters/hr.

1.26liters/hr.

SWEAT RATE

SWEAT RATE

Electrolyte loss was negligible and within normal limits

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

every 15 mins. during activity

every 15 mins. during activity

or 1.2 liters /hr.

or 1.3 liters /hr.

or 1.3 liters /hr.

OF FLUID/ SPORTS DRINK

OF FLUID/ SPORTS DRINK

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 you’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.

13 Multisport May 2012 (052412).indd 13

5/24/12 6:49 PM

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

1

Team David’s Salon

team

35:11.33

33.96kph

2

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

2

1:00:17.01

40.00kph 40.00kph

Fitness First Team A

1:00:21.64

time

team

3

BVTC Jac motors

1:01:29.22

39.13kph

MirASOL, Jeremy (A 27-34)

58:55.43

Team Von Dutch

4

giant 1

1:02.30.12

38.30kph

353

CALLA, ricky (A 27-34)

59:54.27

Team Von Dutch

5

Fitness First Team B

1:03:28.89

37.89kph

346

TAn, Jessie (A 27-34)

1:00:00.42

Team Von Dutch

6

LPgMA-Am Vinyl

1:03:31.56

37.89kph

7

Jac motors BVTC

1:04:43.37

37.11kph

itt – executive a rank

BB #

1

330

2 3

name

itt – circuit executive a

1

366

urruTiA, Jon (A 45-49)

1:15:55

Fitness First Team A

8

Aboitiz Power 1

1:04:54.99

37.11kph

2

263

reynAnTe, Manny (A 45-49)

1:16:33

Pioneer insurance

9

Pioneer insurance

1:05:50.99

36.36kph

3

132

LeOPAnDO, ivan (A 35-39)

1:16:34

Heritage Park

10

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

1

Calvin Ancierto

3:08:35

Zamba Cycling Team

1

Calvin Ancierto

Zamba Cycling Team

1:49:11

1

Carmela Serna

David Salon

2:44:36

2

erwin Dela Cruz

3:17:49

Mossimo

2

erwin Dela Cruz

Mossimo

1:52:19

2

Meshelle Villanueva

Team PLDT

2:53:51

3

rene Quijano

3:20:11

Zamba Cycling Team

3

Jovi Tomeldan

7 eleven

1:54:20

3

Annaliza Maraan

7 eleven

3:00:18

age category 31-40

WomenS - Stage 2 WinnerS

category a - Stage 2 WinnerS

1

edgar Torres

3:22:49

Vg and ge

1

Calvin Ancierto

Zamba Cycling Team

1:19:24

1

Kaye Lopez

David Salon

1:42:33

2

Lhitoy Petalcorin

3:24:47

Mossimo

2

robert delos reyes

Vg and ge

1:21:09

2

Carmela Serna

David Salon

2:02:19

3

Andrew Chinalpan

3:30:00

7 eleven

3

rene Quijano

Zamba Cycling Team

1:22:55

3

Meshelle Villanueva

Team PLDT

2:12:53

age category 41-50

category B - Stage 1 WinnerS

JuniorS category - Stage 1 WinnerS

1

Cez Salazar

3:32:43

Scott-Soleus-Multisport

1

edgar Torres

Vg and ge

1:53:17

1

el Joshua Carino

Mossimo

1:43:38

2

Oscar Hidalgo

3:40:47

Vg and ge

2

rodel gonzales

individual

1:58:20

2

Mark Julius Bordeos

individual

1:43:38

3

Peter Bandoles

3:41:55

JAC Motors

3

Cristopher Lobaton

Vg and ge

2:01:33

3

Leonard Batanuba

JAC Motors

1:47:57

age category 50- aBove

category B - Stage 2 WinnerS

JuniorS category - Stage 2 WinnerS

1

Alex L. Jugo

4:21:21

individual

1

edgar Torres

Vg and ge

1:29:32

1

Lawrence Mendoza

Zamba Cycling Team

1:16:27

2

Salvador Toralba

4:25:47

individual

2

rodel gonzales

individual

1:31:55

2

el Joshua Carino

Mossimo

1:16:28

3

Butch ydia

4:42:07

Mossimo

3

Allen Mendoza

Vg and ge

1:33:04

3

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

00:01:34

3k men

13141

Ben Alejandrino

0:09:43

3k Women

14146

Flordeliza Donos

0:10:58

5k men

8364

Willy rotich

0:15:19

5k Women

8993

Mercedita Fetalvero

0:18:56

10k men

6563

Philip ronoh

0:32:13

10k Women

4590

Susan Chepkwany

0:40:28

21k men

Long ride of 2-3 hrs on varied terrain or another long run of 1-1.5 hr with no target distance, just keep an even-paced run all throughout. you may alternate running with fast walking.

1750

Benjamin Kipkazi

1:09:14

21k Women

1127

Joan Banayag

1:24:12

SWIM

training Pro g r a M

By CoaCh anthony lozada tel: 0917-7932691 / 0922-8932691 email: anthony@bertlozadaswimschool.com

DriLLS

noteS

 8x25 "catch-up" rest interval (r.i.) = 30-60 secs. —focus on timing and body roll.  8x25 "closed fist with catch-up" r.i.=30-60 secs.—focus on using the lower arm as your paddle instead of the palms.  8x25 "one arm with catch-up" r.i.-30-60 secs.—focus on maintaining an efficient stroke with every arm.

Beginner athletes must focus first on their technique. This means that proper stroke mechanics should be the main emphasis of their workouts. Here is an example of a typical daily workout at the start of the season for a 25-meter pool.

 Kick (fins and center snorkels are optional)  12x25 moderate kicking r.i. 60-75 secs.

—focus on "floppy" ankles with slightly bent knees. Follow through at every downward beat of each kick.

Here, the focus is on specific areas of the stroke, which is vital to efficiency of movements, rather than volume. A short workout at the beginning of the season will progress into longer sets as the season nears the competitive period.

Multisport May 2012 (052112).indd 18

er: eMergency run 2012

Hundreds of runners raced their way to the finish line for the benefit of the Philippine general Hospital Foundation, inc. The uP Pre-Medical Honor Society held the er: emergency run on March 11, 2012 at the Frontera Verde, Tiendesitas. runners with their family and friends came to the event, and united to race under the 3K, 5K, and 10K categories. The winners are:

O3.11.2012

beginners’ basic sWiM training PrograM

3k rank

name

time

1

eugene Lim

00:13:02

2

Aron Aytona

00:13:17

3

Jaffy reyes

00:13:54

1

Javin Bendicto

2

Mario Tani

00:23:45

3

PJ naguit

00:24:03

5k

00:23:28

10k 1

ricky Pernito

2

Paolo ricardo Tomas

00:38:50 00:42:12

3

Paolo Cruz

00:42.31

5/21/12 1:29 PM

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5/16/12 5:46 PM

EVENTS RUNNR LAUNCHES ATC STORE 03.03.2012

On March 3, 2012, the word-class running specialty store, RUNNR, formally opened its doors to runners living in the south of the Metro with their new store located at the second level of The Garden, Alabang Town Center. The event included a lecture on running techniques by US-certified running coach Jay Valencia and a talk with Jineo Gavan entitled “Start Running.” A special Amazing Run Challenge was conducted for media, sports bloggers, and guests.

1

WEEK 2

MONDAY

AM: Weights (AA) (1 set only) PM: recovery ride HR: zone 1 Road: 1 hour (Trainer: 45 mins.)

AM: Weights (AA) (2 sets only) PM: recovery ride HR: zone 1 Road: 1 hour (Trainer: 45 mins.)

AM: Weights (AA) PM: recovery ride HR: zone 1 Road: 1 hour 30 mins.

(Trainer: 1 hour)

TUESDAY

Long Slow Distance HR: zone 2 Road: 2-4 hours (Trainer: 1 hour)

Recovery HR: zone 1 Road: 1 hour (Trainer: 30 mins.)

Recovery HR: zone 1 Road: 1 hour (Trainer: 30 mins.)

AM: Weights (AA) (2 sets only) PM: recovery ride HR: zone 1 Road: 1 hour (Trainer: 30 mins.)

AM: Weights (AA) PM: recovery ride HR: zone 1 Road: 1 hour 15 mins.

(Trainer: 50 mins.)

Tempo HR: zone 3.5 Road: 2-3 hours (Trainer: 1 hour)

Tempo HR: zone 3.5 Road: 2-3 hours (Trainer: 1 hour)

Long Slow Distance HR: zone 2 Road: 2-4 hours (Trainer: 1 hour)

AM: Weights (AA) PM: recovery pace HR: zone 1 Road: 2 hours (Trainer: 1 hour 30 mins.)

AM: Weights (AA) PM: recovery ride HR: zone 1 Road: 1 hour (Trainer: 30 mins.)

AM: Weights (AA) PM: recovery ride HR: zone 1 Road: 1 hour 15 mins.

(Trainer: 50 mins.)

Long Slow Distance HR: zone 2 Road: 3-5 hours (Trainer: 1.5 hour)

Long Slow Distance HR: zone 2 Road: 2-4 hours (Trainer: 1 hour)

Tempo HR: zone 3.5 Road: 2-3 hours (Trainer: 1 hour)

AM: Weights (AA) PM: recovery pace HR: zone 1 Road: 1 hour 45 mins.

(Trainer: 1 hour)

SUNDAY

SATURDAY

FRIDAY

THURSDAY

WEEK 1

WEDNESDAY

TEL: 0917-8817285 EMAIL: saul_cyclist@yahoo.com

Tempo HR: zone 3.5 Road: 2-3 hours (Trainer: 1 hour)

Long Slow Distance HR: zone 2 Road: 2-4 hours (Trainer: 1 hour)

WEEK 3

Tempo HR: zone 3.5 Road: 2-3 hours (Trainer: 1 hour)

NAME

Dormitorio, Ariana

TIME

CATEGORY

2:40:25

F16—19

283

Del Socorro, Joyce

3:12:15

F20—29

284

Cordova, Wrechelle

2:52:46

F30—39

286

Doneza, Marlene

4:07:06

F40—UP LM20—29

1

100KMS

2

Aleonar, March

4:09:37

1165

Espano, Darwin

5:01:04

LM16—19

7

Or, Charles

4:34:20

LM20—29

45

Gorantes, Reinhard

4:44:06

LM30—39

1177

Gutierrez, Roberto

4:50:57

LM40—49

Carag, George

7:44:43

LM50—UP

2:04:08

M30—39

44

50KMS

90

Catanggui, Marcial Jr.

289

Climaco, Michael

2:13:12

M16—19

296

Oliver, Richard

2:05:40

M20—29

85

Cortez, Rex

2:07:28

M30—39

1156

Sotto, Sergio

2:13:33

M40—49

169

Torres, Ernesto

2:20:29

M50—UP

ROGIN-E’S LAST MAN RUNNING Runners were challenged once again as Rogin-E’s Last Man Running tested their ultimate endurance and power on March 24, 2012 in Bonifacio Global City. First held February last year, the event is a 7-hour non-stop running marathon where the challenge is to outlast all other runners.

Winners are:

10+4K CATEGORY (MALE) RANK

NAME

TIME

1

James Mibei

0:48:49

2

Samuel Taurus

0:49:45

3

Aver L. Sister

0:57:41

10+4K CATEGORY (FEMALE) 1

Irine Kipchumba

0:54:48

2

Maryjoy Tabal

0:57:02

Lyka Leather

1:12:36

3

5+2K CATEGORY (MALE) 1

Philip K. Ronoh

0:22:59

2

Alley Qualisay

0:24:04

Indapan

0:24:37

3 LAST MAN RUNNING

Mario Maglinao LAST WOMAN RUNNING

Ellen Tolentino

Multisport May 2012 (052412).indd 20

202

5+2K CATEGORY (FEMALE)

TIME

6:57:06

1

Ailene Tolentino

TIME

2

0:29:00

Miscelle Gibuena

0:29:45

4:49:44

3

Michelle De Vera

0:32:06

SWIMFEST PHOTOS BY ROBERT MARTIN. ATENEO PHOTOS BY MARK MARTINEZ

BY SAUL ANTHONY I. SIBAYAN

BB #

03.24.2012

SAMPLE 7-WEEK DYNAMIC BASE TRAINING FOR NOVICE CYCLISTS

Cyclists of all ages raced in the Powerade MTB 100 on March 17, 2012.

After competing in the race distances 100kms and 50KMS, hundreds of novices and elite cyclists finished 10 and 5 laps, respectively, around the La Mesa Eco Park in Quezon City.

The winners are:

03.17.2012

BIKE

TRAINING PRO G R A M

POWERADE MTB 100

5/24/12 6:50 PM

EVENTS ateneo aQuathlon 2012

BoyS DiviSion

name

age

team

Seth isaak Martin

9

QC-Waves Swim Club

11-12 yo

Carl Bormate

12

King Orca Swim Club

13-14 yo

John Michael Bunag Darwin Tumaneng

14 14

Arellano university King Orca Swim Club

John ronel Bautista

15

Arellano university

Paul Aeron Vista

18

university of Santo Tomas

10 yo & unDer

15-17 yo 18 & over

Almost 600 athletes gathered at the Ateneo de Manila campus to participate in the Ateneo Aquathlon 2012. Swimming and running enthusiasts competed in the relay, aquathlon classic and aquathlon lite categories on March 4, 2012. Participants not only enjoyed the race but also the mechanical bull ride and photo blog contests held during the event. reLay

rank

BB #

name

totaL time

1

584

Jonathan ronquillo & Jessie Dy Paul renzo S. Domingo & Miguel nicolo L. Saren

0:28:11.00

1

528

isaiah Miguel e. Dizon

1

576

Jessica M. Salazar

girLS 10 yo & unDer

Jhycca Lenor Bautista

9

Arellano university

11-12 yo

ronalyn Joyce Lalimo

12

Q C-Waves Swim Club

13-14 yo

Zsazsa gatchalian

13

King Orca Swim Club

15-17 yo

Kristine Kaynne Libat

17

university of Santo Tomas

18 & over

Chiekie Agngarayngay

18

university of Santo Tomas

Lite maLe

0:19:54.23

Lite femaLe

0:23:33.53

l-R: Michael flores, chief designer, Vellum,chris Aldeguer, president/cEO, Vellum, and dan brown, Ironman pro.

dan broWn signs With VelluM ironman Pro Dan Brown signed with Vellum Cycles and will ride the uno for the 2012 racing Season such as ironman 70.3 Singapore, ironman Melbourne, ironman Australia, ironman 70.3 Hawaii, and ironman 70.3 Philippines. President and CeO of Vellum World Cycles international, inc. Chris Aldeguer was proud to have Brown on board at the signing held on February 25, 2012, “He is a very accomplished athlete and to have him ride the Vellum uno is something we are looking forward to.” “i am very excited to be involved with Vellum. The company has had a good reputation and i hope i can help them market the brand into the future as well.

The Vellum uno looks excellent. i was initially very impressed by how aggressive the frame geometry looks,” shares 15-time ironman Competitor Dan Brown.

02.25.2012

Swimmers of all ages trooped to the Amoranto Sports Complex in Quezon City to participate in the Andy Apostol Swimfest on March 4, 2012. The Swimfest was organized to generate positive public awareness of the Sports Complex, in hopes of inspiring a desire to renovate and restore it to its former glory. Winners of the different divisions are:

03.04.2012

03.04.2012

andy aPostol sWiMfest 2012

swimfest photos by robert martin. ateneo photos by mark martinez

1/2 dyNAMIcS

Multisport1May 2012 (052112).indd 21 21.indd

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E FOR

FREE! GET ON

PHILIPPINES

SWIM BIKE & RUN

SAFETY FIRST

INJURY PREVENTION IN SIX EASY STEPS

READY TO GET

FILL 'ER UP PREP YOURSELF WITH THE RIGHT RUNNER'S DIET

TUPPERWARE'S RUN FOR WATER SUPER BRAND BID TO SAVE THE EARTH

MARCH

2012

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DOWN AND DIRTY

EXTREME EXPERIENCE AT THE XTERRA OFF-ROAD TRIATHLON

3-TIME XTERRA EUROPEAN TOUR CHAMPION

TRIFECTA : SWIM, BIKE, AND RUN TRAINING PROGRAMS TO PREP YOU FOR SUBIT iii Multisport March 2012_rev 2.indd 3

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5/22/12 11:58 11:51 AM

TEAM

UPDATES

froM tWo to Zero Joey balagtas, 3rd place ITT, cat b, pcl Time Trial challenge

CArLO CHuA OF TeAM TriABeTiCS CHAMPS TriATHLOn AnD DiABeTeS

By MIneRVa MICIano

r ces Salazar, 1st place 41-50 age category Vuelta dagupan

PrePared to Win TeAM SCOTT-SOLeuS-MuLTiSPOrT SCOreS ViCTOrieS in PCL TeAM TriAL (iTT/TTT) CHALLenge AnD VueLTA DAguPAn

By MIneRVa MICIano

t

eam Scott-Soleus-MultiSport (SSM) scored some victories in two recent cycling races with three members finishing in the top 3 of different categories.

Ces Salazar, placed 1st in the Vuelta Dagupan (same organizers as Tour of Matabungkay) race event held on March 24-25, 2012, where cyclists crossed the line after climbing the long and steep roads back-to-back from Dagupan City to Baguio City. He clocked 3:32:43 in the overall age group (41-50) for Category A. “i thanked god that my suffering was over. Crossing the finish line was not that easy, it was set up on the steepest part of Marcos Highway, it was raining and the rear wheel kept on slipping,” said Salazar.

Salazar also placed 8th in the first stage (Dagupan to Marcos Highway) and 10th in the second stage (Agoo to Kennon road) of Vuelta Dagupan. “it was a tough race, everybody prepared with

“i felt like my spirit was leaving my body in the last stretch. the course was only 10k but it was 15 minutes of panic, burning leg muscles, backache, headache, drooling, teeth gritting, and just breathing like you had the worst asthma attack in your life.“ —Bg hernandez 7th place, ITT cat A, pcl Time Trial challenge

the lightest possible gear just to finish the race. unfortunately, i made the mistake of using a 12-23 cog all throughout,” he shared.

Meanwhile, two members of Team SSM finished in the top ten of the Philippine Cycling League Time Trial (iTT/TTT) Challenge held on March 18, 2012 at Daang Hari, Bacoor, Cavite.

Salazar’s fellow team members, Joey Balagtas, placed 3rd with a time of

16:04.73 in the Category B iTT, while Bg Hernandez placed 7th with a time of 15:40.26 in Category A iTT. “i felt like my spirit was leaving my body in the last stretch. The course was only 10k but it was 15mins of panic, burning leg muscles, backache, headache, drooling, gritting teeth, and breathing like you had the worst asthma attack in your life,“ said Hernandez.

Balagtas, on the other hand, shared, “Like most of the competitors in these races, i have to fit training in between family and work. Thankfully, i built up some base fitness riding 2-3 times a week since February.”

The team didn't do very well in the TTT, finishing 12th out of a field of 20. A far cry from their 1st place finish in the TTT of the Multisport Weekend race in Filinvest only a month back. "We'll definitely redeem ourselves in our next TTT race for the sake of our sponsors and our families," says Hernandez.

ecently-diagnosed Type 0 (formerly Type 2) diabetic Carlo Chua of Team Triabetics felt like a winner when he finished the 10K event of the 2012 Condura Skyway Marathon in just 51 minutes (official time 00:51:14) last February 5, 2012 despite having the incurable disease.

With much determination and selfdiscipline, Chua crossed the finish line 45th out of 2,200 runners. “This is huge for me. This year, i was able to break my own personal records. Thanks to being on point with my training. running on the Skyway at five in the morning and having the road all to myself was just great,” said Chua.

Setting a new personal best, he is now more motivated to make even better improvements to his health and increase his passion for triathlon. “every time i train or join triathlon events i feel that i am at peace and one with the whole process. i love the total journey of being a triathlete. if you don’t love what you are doing and you feel that you are forced into it, then move on from it. never do something you don’t like. Do something that makes you happy inside and out,” Chua added.

Aside from beating his personal records, Chua has also received good news from his endocrinologist. From Type 2 to Type 0, Chua credits proper nutrition to the feat. “i checked my blood sugar and amazingly, i was in the 80-90 range, it even goes to 75 low. it was made official last February by my endocrinologist Dra. Agcaoili who's just been very awesome,” he shared.

Winning in triathlon isn't all about awards and medals. For Chua, “From being a 260 pound diabetic-couch potato into 170 pound diabetes-free triathlete, says a lot.”

24 Multisport May 2012 (052112).indd 24

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