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ALL FOR ONE YELLOW CABTRI CLARK TRIATHLON TEAM SHARES THE VALUE OF WORKING TOGETHER

FOOT SOLDIERS

SHOES FOR RUNNING BAREFOOT

THE ROAD LESS TRAVELLED

LEFT TO RIGHT: JeямА Valdez, Denise Tayag, Abe Tayag, Rondee Aquino, and Jumbo Tayag

NEW CYCLING ROUTES IN TAGAYTAY

G RO U P T RA I N ING

iii MORE HEADS ARE BETTER THAN ONE

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EDITOR-AT-LARGE Patrick Joson SR. MANAGING EDITOR Dianne Pineda ART DIRECTOR Jon Carlo Tolentino EDITORIAL ASSISTANT Minerva Miciano CONTRIBUTORS Maan D'Asis Pamaran | Kai Huang | Ruel Papa | Liza Dosano | Michelle Narvaez | Dr. Gar Eufemio | Harvie De Baron | Toby Martin | Kaye Lopez | Andy Leuterio | Betsy Medalla | Ado Yap | James Go | Chesca Reyes | Keshia Fule | Ress Bautista | Amanda Michelle Manait 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 SaleS SR. ACCOUNT EXECUTIVES AngelitaTan-Ibanez | Arianne Dela Cruz | Maria Kriselle Villanueva ACCOUNT EXECUTIVES Rachel Ann De Guia | Ram Daniel Tan SENIOR SALES SUPPORT ASSISTANT Shanna Maling

CONTENTS

EDITOR-IN-CHIEF Poch Bermudez

marKeting & diStribution SR MARKETING & DISTRIBUTION SUPERVISOR Karen Odcenada MARKETING ASSISTANTS Vincent Paul Oliquiano | Marie Monique Sian | Moireen Espinosa | Mariel Josette Aglipay GRAPHIC ARTIST Darlanne Sue Ong CIRCULATION ASSISTANT Nancy Baybay SUBSCRIPTION ASSISTANT RechelleEndozo MERCHANDISERS Charito Ciriaco | Richard Leyva | Rosito Subang | Ronil Ano-os | Ramon Briones cuStom PubliShing JR. ASSOCIATE PUBLISHER MillicentAgoncillo MANAGING EDITOR Maita De Jesus ASSOCIATE MANAGING EDITOR Tricia Elamparo SR. GRAPHIC ARTIST Kimberly Claire Bernardo GRAPHIC ARTISTS Reggie Goloy | Jihan Denise Mallonga | Maria Astrud Villanueva SR. ACCOUNT EXECUTIVE LychelleAng ACCOUNT EXECUTIVE Meara Alyssa Manaluz EDITORIAL ASSISTANTS Sarah Moran | Pam Brooke Casin | Anne Lora Santos | Isabella Malonzo Production PRODUCTION SUPERVISOR Eden Baysic FA SUPERVISOR DennisCruz PRODUCTION ASSISTANT Maricel Gavino FA ARTIST Ma. Franchesca Kathryn Reyes admin JR ADMIN SUPERVISOR Alelie Ogayon HR ASSISTANT Rachel Alvarico PUBLISHING/EXECUTIVE ASSISTANT Jaisa Candelaria IT COORDINATOR Jeremy Salazar

NEVEARN MISS

ISSUE! De tails o

n p. 25!

02 10

IRON MAN

16 28

RUN BAREFOOT

Martin Lorenzo talks about his second chance

NUTRITION

Food to Prevent Cramps Pros and Cons

FIGHT DIABETES Team Triabetics' First General Assembly

EDITOR'S NOTE

TEAM WORKS With trying times of unpredictable weather, one’s family and one’s team are so important to the triumph of any endeavor. Success in the sport demands a seamless organization between both the athlete and the support group, may it be your immediate family, extended group, or a fully organized team.

This sense of belongingness is what drives us to succeed. To start off our team issue, we talk up the highly organized Yellow Cab-Tri Clark Triathlon Team (p.14-15). Also, Toby Martin shows us how to run without shoes. He tells us that barefoot runners are a tribe by themselves (p.16).

More like a family than a team, Fondo Manila shares with you previously secret routes to climb Tagaytay (p.12), while Harvie De Baron teaches us about individual nutrition (p.4).

Martin Lorenzo of Team PLDT shares with us his life in triathlon (p.2), and Von Dutch—the new dominant cycling team—shows us how they rose to power (p.4).

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

Patrick Joson EDITOR-AT-LARGE

multisportphilippines@gmail.com

RELEASE DATE: SEPTEMBER 19-28, 2012

WHERE TO FIND US

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

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HALL OF FAME: FESTIVAL MALL OLYMPIC GOLD: ROBINSONS GALLERIA OLYMPIC OUTLET: ROBINSONS FORUM OLYMPIC VILLAGE: GATEWAY • MARKET! MARKET! • SM MEGAMALL • ROBINSON'S PLACE • SM NORTH EDSA • SM SOUTHMALL • STA. LUCIA EAST • BACOLOD • CEBU • DASMARINAS • LIPA • IMUS • PAMPANGA OLYMPIC WORLD: ATC • TRINOMA FITNESS FIRST: ABS CBN • FAIRVIEW • NORTH EDSA • SOUTHMALL • FORT BONIFACIO • RCBC PLAZA • RSC MAKATI • MALL OF ASIA • PLATINUM TRINOMA • SM MEGAMALL • EASTWOOD CITY • METRO EAST • ORTIGAS • GREENHILLS • ALABANG • MANILA GFORCE: BONIFACIO HIGH STREET •

2012 0904b Multisport July inmag copy.indd 2 SM MEGAMALL • NEWPORT • PASEO TOBY'S SPORTS: SHANGRILA PLAZA • SM GREENFIELDS STA ROSA • ROCKWELL • SM MEGAMALL • ROBINSONS GALLERIA • MALL OF ASIA • TRINOMA ROBINSONS METROEAST • SM THE BLOCK • TIO2: GREENBELT SM FAIRVIEW • PARKSQUARE 1 • SM MALL RECREATIONAL OUTDOOR EXCHANGE: OF ASIA • TRINOMA • GLORIETTA 4 • SM BONIFACIO HIGH STREET • MARQUE MALL MARIKINA • GREENHILLS SHOPPING CENTER RUNNR THE BRICK MULTISPORT STORE PLANET SPORTS: ALABANG TOWN CENTER ALL TERRA BIKESHOP: LIBIS • ORTIGAS • GLORIETTA 3 • POWERPLANT MALL • BIKE KING ROBINSONS METROEAST • TRINOMA • VMALL CELEBRITY SPORTS CLUB THE ATHLETE'S FOOT: ALABANG TOWN CENTER MANILA POLO CLUB • GLORIETTA 3 • ROBINSONS GALLERIA BIKE ZILLA • ROBINSONS PLACE • STA LUCIA EAST BOC CYCLE MART GRANDMALL CHRISTY'S BIKESHOP SPORTS WAREHOUSE: CLUB 650 • MARKET! CLUB 650 MARKET! GRANTRAIL CYCLES: ALABANG • MAKATI

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

9/4/12 5:07 PM 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 llis

How did Cobra Ironman 70.3 go for you? ml: I finished in 5:09, in 69th place.

I wasn’t satisfied with my race performance, so I was happy just to finish the race. I knew I had the endurance within me but I had to work to get my speed up to a shorter distance.

Although I had the endurance, I lacked the speed and adaptation to the heat we experienced on race day.

FROM METAL TO METAL TEAM PLDT-BIKE

How did you prepare for these races? ml: I ride with my teammates every Saturday; that prepped me for the tough bike course in France. For IM 70.3 Cebu, rains and floods in Manila kept all athletes from their last bit of training before race day, so it was equally challenging to finish my planned workouts.

KING’S MARTIN LORENZO ON FINISHING IRONMAN RACES

How do you balance your time between being a working professional and being an athlete? ml: I practice discipline and time management down to the minute.

It takes time to build but once you institutionalize it into your system, it becomes a part of you –it becomes a lifestyle.

A

s a good-better-best (good on swim, better on the bike, best on the run) triathlete, Martin Lorenzo competed in the 2009 and 2010 Ironman 70.3 Camsur, 2010 and 2012 Ironman 70.3 Singapore, 2011 Abu Dhabi International Triathlon, and a few Olympic distances in the Philippines.

In August 2011, Martin was shot on the chest. Luckily, the bullet narrowly missed his lungs and major arteries. He escaped with a chest wound and a broken humerus bone in his right arm.

But despite not being able to compete in the 2011 Ironman 70.3 CamSur and being out of shape for six months, he challenged himself to do two Ironman events proving that he's really a man of steel: 2012 Ironman Nice, France and 2012 Ironman 70.3 Cebu.

Martin’s motivation has always come mainly from his wife and two kids.

Here, he shares more about his second chance.

You finished Ironman France last June. How did it feel crossing the finish line? martin lorenzo: I finished in the top 20 percent of the total athletes and in my age group (40-44 years old) with a time of

11 hours and 23 minutes. I was ecstatic.

I was teary at the top of the bike course looking down at the French villages, awed at the beauty. The finish line was a celebration of my daughter’s first birthday and of the second life I had been given.

RACE SCHEDULES SEPTEMBER 2012 SUN

SUN

7

13-14

Rudy Project Triathlon 2012 ‘Give it a TRI’ Republic Wakepark, Nuvali, Sta. Rosa RACE DISTANCES: 900m swim / 30km bike / 8km run ORGANIZERS: TriMac Coaching and Adrenaline Multisport Group

SUN

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What made you decide to be a coach? And what made you stick with it for 29 years? angelo lozada: I decided to be a coach because I realized the impact I could make in a swimmer’s life, not just in the pool but in his or her life as a whole. Coaching is a passion.

As a coach, I am patient and always put emphasis on technique. My goal is to use my God-given talents to maximize the full potential of my students, challenging them to overcome their own perceived limits.

What is your coaching philosophy? al: I am an advocate of efficient swimming. I believe that building my training programs on the solid foundation of proper stroke mechanics is the key towards maximizing one’s performance.

What makes a good student/athlete? al: A good student is someone who is always attentive and hungry for new knowledge; someone who submits to whatever the coach says and does each and every workout 100 percent without complaining; someone who has inner drive, desire, persistence, and a commitment to achieve his or her goals and to be the best they can be.

ORGANIZERS:

900m / 30k / 7k / Mini Sprints AAV/TRAP Unilab Active Health : The Next Step Triathlon Camps 2012 Alabang Next Step Camp 5 for Tri United FOCUS: Beginners Camp for Tri United 3

How do you motivate your students? al: I always make it a point that they enjoy what they do. I advise them to have a main goal and break it down into small progressive goals. That way, it’s easier to sustain my students’ drive to reach their main goal.

Summit Run for Pinoy Glory Venice Piazza, McKinley Hill, Taguig City RACE DISTANCES: 3K / 5K / 10K / 16K ORGANIZERS: Summit Natural Drinking Water and Shadowfax Events

You may reach Coach Angelo Lozada at 0917-5246555 and 563-5532. Email him at angelo@ bertlozadaswimschool.com or visit www.bertlozadaswimschool.com

SAT-SUN NAGT Series - 6th Leg

Run for your LIBs: The Race against Illiteracy UP Academic Oval (AS Parking Lot) RACE DISTANCES: 2.5K / 5.5K / 7.5K ORGANIZER: UP LISSA

OCTOBER 2012

What is your advise to aspiring triathletes? ml: I’ve noticed that some athletes don’t listen to their coaches, teammates, and other people’s advice, so they have to come up with a lot of excuses before a race even starts. That’s your God-given talent. Work with it. Also, learn from others, and keep growing. Your family is your primary priority. Lastly, enjoy the journey. “Believe you can, believe you can’t—either way, you are right.”

ANGELO LOZADA

Ayala Alabang

RACE DISTANCES:

02

PHOTO COURTESY OF MARTIN LORENZO

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What are your other plans and/or goals? ml: I would like my wife to get into triathlon, as I know my son of 3.5 years of age will get into the sport in due time.

He is quite fast in running and biking. He is taking swim lessons now.

COACH’S CORNER

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TRACKLIST ASK THE

BARON NUTRITION IS NOT A TEAM SPORT HARVIE DE BARON SHARES WHY NUTRITION SHOULDN'T BE BASED ON WHAT YOUR TEAM TAKES

COUTURE DE FORCE VON DUTCH RACING TEAM SHARES HOW IT TAKES TO BE AN EXTREME CYCLING TEAM

F

irst formed as Team 9 in October 2010, this group’s goal was to build a team that was highly competitive. They then changed their name to what it is now: Von Dutch Racing Team. While riders are chosen to be in the team to fill specific roles, they all ride for the success of everyone; they get as much out of seeing their teammates win as winning themselves. MultiSport Philippines catches up with Von Dutch Racing Team’s fundamentals on winning as a whole:

What is your training regimen? vdrt: Mandatory training is three days per week but generally most of the team train five days per week. The team has a pre-set program for the complete season. It incorporates varying training

sessions that fall in line with the events we will race in. There are peak, tapering, and rest periods built into the program.

Each rider’s training is monitored and the rider gets a complete update on a weekly basis.

What do you find most challenging as a team? vdrt: Building a successful team is first about building teamwork and building a strong work ethic within the team. The challenge is to ensure everyone in the team works in unison and understands how each role affects the other.

Do your sponsors reflect the team’s philosophy? vdrt: Our sponsors are drawn to us or us to them usually because we have

What are your tips to other aspiring cyclists? vdrt: Cycling as a sport is arguably one of the most demanding sports to participate in. Many hours of training and the ability to withstand a lot of physical pain is needed to be successful.

Generally, success does not come easily or quickly. A strong work ethic and the ability to train on a regular basis in all conditions are the secrets to becoming a successful competitive rider. Learn the basics of bike setup, correct technique, and racing etiquette first. Then build your program from there.

MEMORABLE RACES vdrt: Fortunately, we have had a lot of great times as a team, and winning the race is not always our basis for a memorable result. But the three that stand out are:

04

A. Winning the first round of the PCL Criterium series in 2012 on our first try.

B. Winning Eagle Ridge Team Time Trial: To finally put together a ride to win the Team Time Trial against the great Fitness First team was memorable.

C. Winning the Subic 2 day tour this July proved our first Team Trial win was not a fluke. We set course records and then won the 1st, 2nd, 3rd, and Team GC awards.

After training, my teammates and I usually just hang out before heading to our favorite fast food joint. Is there a particular meal I should have after training that will help me recover?

There are two things that I believe you are doing wrong: one, you shouldn’t delay eating after training. Recovery should start right after you take your last step/pedal/stroke. And it will start properly only when you put food in your mouth to fuel the recovery process. The best thing to take right after training would be liquid recovery drinks because these assimilate into the body quickly.

Two, I don’t think you will be able to eat anything at a fast food joint that will help you recover. You shouldn’t eat junk right after a training session.

Junk food will even adversely affect your body by lowering your immune system. And if you are sick, you cannot train well. Eat “clean” food as soon as possible after training and avoid high-fat food, i.e. fried food. A good meal would include rice, lean protein, and a good serving of vegetables all cooked with little oil.

You may reach Harvie de Baron at harviedebaron@ gmail.com or facebook.com/ harviesportsnutritionist for more information about his sports nutrition services.

HARVIE DE BARON  sports nutritionist  specializes in performance optimization and weight management  developer of the baron method

PHOTOS COURTESY OF VON DUTCH RACING TEAM

What unique role does each member contribute to the team? von dutch racing team: Byron San Pedro, Founder and Team Manager, ensures the team is well-funded and looked after. Cila Chua handles the sponsorship and administrative duties.

We supply all our sponsors with monthly newsletters about the team’s progress.

Eugene Reyes helps organize support for events. Glenn Lee and Ramon Acuna are the team Captain and Vice-Captain, respectively. Together, they develop all the training programs, run the sessions, and monitor the each rider’s performance. Leian Cruz handles race strategies. Our other riders—Jeremy Mirasol, Alex Paguirigan, Henry Se, Jim Chua, Jessie Tan, Ricky Calla, Bob San Miguel, and Ren Badelles—have specific roles during races. Many family members come and support us at every race—Cheryl Munoz, Owen Acuna, Kate Tan. Our mechanic, Rudy Balbon, is also essential to our success.

the same goals. Von Dutch clothing promotes a healthy and fun lifestyle, which is what bike racing is. Gold’s Gym is a great partner as strength and fitness conditioning is vital to cycling success. Evia is a strong supporter of cycling especially at the Daang Hari training area. Vittoria Tyres and Bont shoes are top-level performance brands. Bingo Boutique funded our TT Bikes and Crino Cycles from Australia funded our TT suits, all of which were essential to our recent TT success. Conquer Outdoor Equipment, SOGO, Bellevue all provide vital financial assistance so our riders need only focus on racing.

I have a teammate who always gets a good time on every race he joins.

He told me to do what he does and take a certain kind of fuel in a certain amount. Should I follow his nutrition plan to get the same time as him?

Honestly, no, you shouldn’t. Sports nutrition is a science but the application is an art form. What works for your champion teammate might not work for you. Unless you are exactly the same weight and height, in the same medical condition, and sweat the same way as your teammate, I suggest you create your own nutrition program. Although you will get tempted to use what the champions use, it doesn’t necessarily mean that using the same gear they use will make your time faster.

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GEAR “This bike has given me the confidence to stay aero for a long time without restricitng my hip angle for a strong run afterwards.

The Swiftcarbon Aeronaut has the right amount of stiffness and lightness on the right parts of the frame. Fell in love with it instantly!”

JAYA LR, P6,250 Vibram Fivefingers Trinoma, Quezon City T. 545-3430

SPECIALIZED ROVAL RAPIDE CLX60, P96,800

–MIGUEL LOPEZ

NIKE LUNAR GLIDE+ 4 WHITE-VOLT, P5,795 NIKE PARK. B3, BONIFACIO GLOBAL CITY, TAGUIG T. 856-2586 TO 87

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GEL DS SKY SPEED 3, P6,500 ASICS, Greenbelt 3, Makati City T. 501-3569

“Great for working on both swim technique and speed!”

FINIS TEMPO TRAINER, P2,150 Toby’s Sports, Park Square 1, GF Ayala Center, South Drive, Makati City T. 893 8237

NEWTON WOMENS MOMENTUM ALL- TERRAIN TRAINER, P7,995 RUNNR, B3 Bonifacio High Street, Bonifacio Global City, Taguig City T. 403-1787

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K-SWISS KWICKY BLADELIGHT N, P6,195 K-Swiss, 2nd Floor, New Wing, Alabang Town Center T. 478-9772

–NONOY BASA

“Very light shoes and excellent ground feedback.

It improves the way I run!”

NEW BALANCE RACING FLATS MRC5000Y, P7,995 New Balance, Festival Mall 2nd Flr, Main Entrance Festival Mall, Muntinlupa City T. 850-3695

–JAY VALENCIA SPECIALIZED RUBY, P90,000

NEWTON MV2 RUNNING SHOES, P6,995 RUNNR, Bldg. B3 Bonifacio High Street, Bonifacio Global City, Taguig City T. 403-1787

MINIMUS ZERO ROAD MR00SB, P5,195 New Balance, 2nd Flr, The Garden, Alabang Town Center, Muntinlupa City T. 478-9773

01 ON CLOUDRACER, P7,995 02 ON CLOUDRUNNER, P8,295 03 ON CLOUDSTER, P6,495 04 ON CLOUDSURFER, P7,995 CHRIS SPORTS G/F, SM City North Edsa T. 928-1487, 927-6734

MINIMUS IONIX W3090RH1, P4,695 New Balance, 5th Flr, Shangri-La Mall Mandaluyong City T. 634-6137

SPECIALIZED ROVAL RAPIDE SL35, P24,200

GOPRO HERO2: OUTDOOR EDITION, P15,500

01

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04

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Dan's (Exclusive distributor) 13B La Fuerza Plaza Compd., 2241 Don Chino Roces Ave., Makati City T. 894-5110

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FOOD ❱ RECOVERY ❱ TRAIN FIST BUMP

HOW TO FEED YOUR CHARLIE HORSE

HOW TO RECOVER FROM AN ULTRAMARATHON DR. GAR EUFEMIO’S RECOVERY ROUTINE FOR ULTRAMARATHONERS

BY KAYE LOPEZ

You join a run or a competition and you push yourself to the limit. Now comes the moment you’ve been dreading ever since you finished your first 5k—the aftermath.

The more experienced you get, the greater the likelihood that you’ve come up with some post-race practices that seem to ease the pain and get you back on track sooner.

For those who don’t have a fixed routine, or are still searching for one, here are some tips:

I

t happened to me a lot in my last couple of races. I’m riding at a decent pace, sometimes even passing a couple of riders. I follow my nutrition and hydration strategy to a T and everything goes as planned until I reach the last third of the course. Then, like clockwork, that all-familiar throbbing creeps up along my thigh like a mouse let loose from its cage. It usually starts from my quads then migrates to my inner thighs until it eventually wreaks havoc on my hamstrings. When disaster strikes, I have no recourse but to nurse my darn cramps, Lamaze-breathe through the pain, and pray really hard that my legs don’t lock. I muster all the strength I have left and continue spinning out of fear of falling on the side of the road, crying in painful agony while still attached to my bike, cursing the muscles that have failed me yet again.

CRAMPS

A.K.A CHARLIE HORSE

Leg cramps or “charlie horse,” as some would call it, are involuntary muscle contractions typically affecting the thigh or calf muscles.

They are characterized by a sudden intense tightening of skeletal muscle that can come without warning and can be excruciatingly painful. Dehydration, which leads to electrolyte imbalance, is the usual culprit among endurance athletes engaging in long bouts of strenuous physical activity. Over-exertion of certain muscles as a result of the repetitive movements especially in endurance sports, in addition to training or racing in hot weather, all contribute to the onset of cramps.

The simplest way to prevent cramps is to stay hydrated with water and/

CALCIUM • Low-fat dairy products • Beans • Almonds • Oranges • Figs • Broccoli • Quinoa • Salmon • Sardines • Seaweeds

VITAMIN E

Vitamin E increases blood flow in the muscles, aids in muscle respiration, and helps deliver nourishment to the cells. Without vitamin E, your muscles

HYDRATE!

SOURCE CODE

or sports drinks. Your muscles need water to function properly. Water also ensures proper blood circulation to the muscles. While water has not been proven to make cramps stop once they start, it may delay the onset of cramps.

On the other hand, sports drinks replenish both fluid and electrolytes lost through sweat. The essential electrolytes involved in muscle contraction are sodium, potassium, calcium, and magnesium. Remember to consult your doctor before making any drastic changes in your diet and supplementation as these may interfere with other medications or cause health problems in certain individuals with underlying medical conditions.

VITAMIN E • Asparagus • Milk • Seeds • Molasses • Green leafy • Nuts (especially vegetables almonds and • Avocados cashews) • Nuts • Eggs POTASSIUM • Whole grains • Bananas • Vegetable oils • Spinach (canola, corn, • Tomatoes sunflower, red palm, • Mushrooms soybean, olive, • Potatoes (with skin) wheat germ) • Cantaloupe

FOOD RICH IN ESSENTIAL ELECTROLYTES AND VITAMIN E

• Calcium-fortified beverages (juices and soy milk) MAGNESIUM • Dark green leafy vegetables (spinach, kale, broccoli) • Seeds • Whole grains • Seafood

need to work extra hard and you’re likely to end up cramping as a result.

PICKLE JUICE?

The jury is still out on this one but a growing number of athletes, coaches, and sports physiologists swear by pickle juice as a home remedy for alleviating cramps during exercise. Similar to sports drinks, it has a high sodium and fluid content, with one study even proving its ability to stop athletes’ cramps 45 percent faster than drinking water.

Don’t let a charlie horse cramp your style (pun intended). Like that old adage says, “An ounce of prevention is worth a pound of cure.” Arm yourself with adequate training at race intensity and volume. Coupled with a proper diet and a good nutrition and hydration plan, you’ll be well on your way to a perfect race sans cramps and maybe even a new personal best.

EAT AWAY YOUR CRAMPS

SUGGESTED FOOD SWAPS FOR A CRAMP-FREE DIET Substitute raw spinach or other leafy greens for lettuce on sandwiches or in salads.

Add nuts, seeds, and dried fruits to salads, cereals, or grain dishes.

Choose vegetable oils for cooking.

Trade refined white bread for whole-grain products.

Swap molasses for sugar.

Replace meats with beans or salmon.

Low-fat yogurt with bananas and almonds is a flavorful alternative to sweet desserts.

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REST You really need to give your body an opportunity to recover. Just as it takes time to reach elite status in sports, time is also what you need to recuperate from an injury or an extreme event.

TAKE MEDICATIONS Anti-inflammatories and muscle relaxants always play a big role in helping an athlete survive the initial discomfort after competition. The former comes in oral and topical preparations.

DON’T FORGET THE SUPPLEMENTS Multivitamins, stem cell enhancers, collagen…

EMPHASIZE NUTRITION and HYDRATION A good program must start weeks to months prior to your campaign.

It is advisable to consult with a sports nutritionist; different diets are recommended depending on the requirements of the activity.

GO TO A RECOVERY CENTER But wait a day or two before going to one. A place like this has everything you need to mend properly: ultrasound and laser treatment, a cryo-machine, a stretching regimen, sports massage, platelet-rich plasma and even acupuncture.

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

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FOOD ❱ RECOVERY ❱ TRAIN

Coach Patrick Jopson rides with Richard Gutierrez

SEA PRINCESS TO QUEEN OF THE MOUNTAIN

BY COACH PATRICK JOSON

T

he simple joy that I share with man’s most efficient invention is the driving force behind Fondo Manila—a campaign to raise awareness about the cycling lifestyle, which is rich in culture and tradition.

Aside from emphasizing road safety and responsibility, Fondo Manila is a platform for sports tourism. Through this campaign, we encounter places in a more personal and memorable way.

Our first Fondo Manila event took place on March 3, 2012. A hundred brave cyclists set out to ride the hills of Caylabne from Sherwood hills—100 kilometers in total distance. That day was the first of many rides.

July 14, 2012 was a another memorable day for Fondo Manila.

Fourteen cyclists from different teams started from Sherwood Hills Country Club to climb Tagaytay via the Magallanes-Maragondon Way (the last road up from Cavite). This long ride was in preparation for the 70.3 Ironman Cebu triathlon. Bound by a common goal, we shared the road that day as part of Fondo—one team, one purpose, one passion.

Among the riders was fashion icon Tessa Prieto-Valdes, also known as the Sea Princess for her passion for scuba diving. But what many don’t know is that her passion for the sea extends to the mountains as well. After a few biking sessions, the Sea Princess amazed us with her kinetic intelligence by effortlessly climbing Tagaytay with us. A few more rides in and surely, you’ll become Queen of the Mountain.

TAGAYTAY TWICE IN A DAY REDISCOVERING TAGAYTAY THROUGH CYCLING

BY PATRICK JOSON | PHOTOS COURTESY OF FONDO MANILA

T

ake these two elements: the rush and camaraderie of cycling enthusiasts coming together and the rustic scenery that defines much of the suburbs of Manila.

What you have is a new way to enjoy the countryside through cycling.

Can you imagine cycling to Tagaytay twice in a day?

Yes, it’s possible. Last March 24, 2012, twenty cyclists travelled the 100-km route. It started off at Madrigal Business Park in Alabang, moving through provincial territories such as Daang Hari, General Trias, Barangay Conchu, and Amadeo, on to Tagaytay, a turnaround at Talisay, Batangas, then back to Tagaytay.

“Tagaytay Twice in a Day” covered a beautifully scenic route. It introduced an innovative way for cycling aficionados to appreciate the lesser-known cycling circuits. Consistently, these routes boasted a patchwork of semi-urban settings: extensive fields and rolling hills heavily forested with greenery.

Cycling, much more than its physical demands, is a lifestyle and a social event. Cycling the right way can foster true interaction and communion with nature, and ultimately, an active and healthy life.

The “Tagaytay Twice in a Day” cycling route was founded by the Fondo Manila team. Fondo Manila aims to introduce the best kept cycling routes and promote sports tourism in the Philippines.

For more information, please contact Fondo Manila at patrickjoson@gmail.com. Get in touch with Coach Patrick via mobile 0917-5277141, or visit Fondo Manila’s Facebook and Twitter pages.

12

COACH PATRICK JOSON  first filipino pose method instructor  international triathlon union level 2 coach  founder of Jump start endurance school and fondo manila

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GLORY ROAD

YELLOW CAB TRI-CLARK TEAM'S HISTORY OF VICTORY

2004/Whiterock Triathlon

The team has been joining the White Rock triathlon since it started in 2004 (when there were not many local races). It has a similar distance with the 70.3 or Half Iron distance but is not an official WTC event.

Now on its ninth year, the race is still among the favorites of the team. Tri Clark produced multiple podium finishes in this race, which has honed the team’s skills in triathlon. Tri Clark always looks forward to joining this race.

TRI CL

TRIUMP

FROM A SMALL GROUP OF PAMPANGUE TRI CLARK TRIATHLON TEAM HAS GROWN

BY MAAN D’ASIS PAM

2005/Powerade Duathlon Series

In local races, duathlons are among the favorites of the team. Tri Clark is consistently visible in every duathlon in the country since 2005. From Clark up to the South, be sure that Tri Clark will be there.

2009/1st Ironman 70.3 Philippines Cam Sur

Full Force at the First Ironman 70.3 Cam Sur 2009 with Planet Sports Inc. President Mr. Anton Gonzalez

2009/Ironman Langkawi Malaysia Triathlon

Ironman Malaysia last February 28, 2009. 3.8 km swim, 180 km bike, 42 km run in sweltering heat in the tourist island of Langkawi. Abe Tayag finished as the top Filipino in the race with a time of 10 hours and 42 minutes. Dubbed the Toughest Show on Earth, the annual event celebrated its 10th year in Malaysia with close to 700 individual entries from the continents of Asia, the Americas, and Europe. A total of 30 Filipinos joined the event, 11 belonging to Team Yellow Cab-Tri Clark. The team produced over 20 finishers at Ironman Malaysia. From 2007 to 2010, Tri Clark consistently joined the said race.

IT STARTED WITH A FEW GOOD MEN. day, Tri Clark has, just this year, started accepting kids into their roster.

All the members agree that Clark is an ideal training ground. “Most of us live 10 minutes away from the former base, so it is easy for us to get together,” shares member Denise Tayag. A Team Tri Clark weekday routine would be waking up at 5 a.m., biking to the venue, and doing their training drills. Then going back home to shower and change for work.

Apart from the proximity to their training ground, members also enjoy the many tree-shaded areas in Clark—it does not get too hot to run. Biking is also a thrill as the area changes from flat lands to rolling terrains. Plus, the air is fresher;

and there are less cars, meaning less accidents. Swimming is done at Fontana Leisure Park, one of the team sponsors, and that is where the members practice their heats.

ALL FOR ONE, ONE FOR ALL

Being with a team has greatly helped Rondee Aquino, who started out his training solo. “[Without teammates,] there is no encouragement from other people,” says Rondee. “So you tend to get sluggish.”

The camaraderie and dynamics of the group help. So do their yellow shirts. “In a competition, it is easy

14

PHOTOS BY KAI HUANG. HAIR AND MAKEUP BY RUEL PAPA AND LIZA DOSANO

“There were only eight of us in the beginning,” recalls Jumbo Tayag, one of the pioneers and major proponents of the triathlete club. They were known as Tribe Eight back in 2005. But when more people started joining the club as triathlon became more popular, they decided to rename the group Tri Clark, since the former American airbase is also the group’s home base and their main training ground. Tri Clark is composed mostly of Pampangabased businessmen, executives, and employees, and is so well-organized that it even has an SEC registration and a group of sponsors. Now with 50 members who train together every

to spot a teammate who is ahead of you,” says Rondee. “This spurs you to go faster and try to catch up.” Jumbo adds, “We push each other, motivate each other, and compete with each other.” This holds especially true with Denise, who says half-jokingly, “I serve as inspiration to the new guys.

They say that if I—a girl—can do it, they should be able to do it, too.”

Denise is joined by other girls in the group, who are aged 14 and below, including Victorija Deldio and the youngest girl in the group, Samantha Nalo, who is 8. Samantha was actually on her way to the finish at the Iron Kids event, but was misdirected.

Instead she gained a new friend in the person of top triathlete Bree Wee. Victorija, for her part, says Tri Clark

CLARK

PHANT!

MPANGUENO ATHLETES, YELLOW CABGROWN TO BE A FORCE TO RECKON WITH

AN D’ASIS PAMARAN

2009/Foster Grant Ironman 70.3 World Championships Florida, USA Raced with glory. Jose Antonio Narciso, Adonis Edwin Co, Michael Angelo Mandap, Jose Raphael Zapata and Abe Tayag (who ranked 3rd among Filipino Athletes) also joined the Foster Grant Ironman 70.3 World Championships held in Florida, USA in 2009.

2010 • 2011/Aviva Ironman 70.3 Singapore

Finished strong despite the heat and humidity of Singapore and strong current on the swim. The strong current slowed swimmers down; bike course was fast, run was humid. All finished strong.

2011/Ford Ironman World Championship, Kona, Hawaii

Abe qualified for the World Championship at the 3rd edition of the Ironman 70.3 Philippines along with other Pinoys. He timed 11:31:33—not his best time for the distance but was still among the top Pinoys.

2011/K Swiss Subic Bay International Triathlon

The team has been a supporter of local races as well, consistently joining the annual Subic International Triathlon held every May. Last 2011, 21 members of the team raced and finished the K Swiss Subic International Triathlon.

Very good results from the team, with some breakthrough performances. Jeff Valdez, Abe Tayag, and Denise Tayag had podium spots in their respective age groups and the team was 1st runner-up in the Multisport inter-club competition.

2012/Cobra Ironman 70.3 Cebu

ADDITIONAL PHOTOS COURTESY OF JUMBO TAYAG AND JOJO NAGUIT

This new course had a surprisingly fast swim with swim times faster by 10 minutes from Cam Sur. Bike was brutal, head winds slowed the team down and leg muscles were very sore heading into the run. The heat and humidity made Tri Clark suffer more in the run. Overall, the team finished safely; some even finishing strong with personal best times.

training has taught her the value of teamwork, discipline, and time management skills.

The other aces of the team are their coaches. Aside from Abe and Jumbo, they have Em Em Velasco De Leon to coach their swim heats, and Philippine Duathlon and Triathlon Team trainer Jeff Valdez, who helps guide them in running. “I think we have very good chances in the international circuits, especially in running and biking,” says Jeff. “I believe that it is not height that will determine how good you are as a triathlete. It’s in the training.”

THE SUPPORT GROUP

The teamwork at Tri Clark also extends to their sponsors: Yellow Cab, New Balance, Fontana Leisure Park, Folded

and Hung, Belo Sun Experts, Genacol, Pocari Sweat and Ad Works. “Triathlon is a very expensive sport,” admits Jumbo. “Aside from the shoes, the bike and accessories, when you enter a competition, you have to spend for the registration fees. And if needed, plane fare, plus board and lodging.” Sponsors, though, help defray costs and being in a big group entitles them to group deals.

New Balance is one of the major sponsors of the group, providing the team members with the latest lineup of footwear, apparel, and accessories, along with support for their fundraising activities. “We recognize [Team Tri Clark’s] advocacy of promoting sports in their hometown of Pampanga— where we have a concept store in Marquee mall—through their clinics

15

and events,” says New Balance. “Team Tri Clark has been inspirational to a lot of local sports enthusiasts. While managing day jobs, the members still find time to train and join local and international events. We are most impressed with the team’s passion.”

They add, “As our ambassadors, we present the team with New Balance products to help them achieve their personal best and meet their goals.

New Balance is honored to be part of the team’s success in competitions, and it’s a plus for us that they help promote our brand.”

Yellow Cab, who provides financial support to the team, is quick to congratulate the group. “The team’s determination to continuously join IM 70.3 Cebu is enough reason for Yellow

Cab to be proud. They have a very strong finish this year and we know that in the years ahead, this team will be more competitive – and Yellow Cab will be there to support them,” says Yellow Cab Chief Operating Officer Roy Quejada.

PRIDE OF PAMPANGA

Team Tri Clark did its hometown proud at the end of the Cebu Ironman. Jumbo proudly shares, “Twenty-three raced and 23 finished in the individual category.

Some finished strong with personal best times. Nine kids raced in the Ironkids and we had 3 podium finishes!”

This is positive proof that teamwork truly works. And that Team Tri Clark has put Pampanga on the map as the training ground of champs. After all, says Abe, their name says it all: “Try Clark.”

FEATURE FOOT SOLDIERS

BARE YOUR SOLE

GO INTO BATTLE WITH THESE MINIMALIST FOOTWEAR

BY TOBY MARTIN

C

hristopher McDougall’s powerful bestseller Born to Run has given birth to a new way of running: barefoot.

In his book, McDougall says that humans are meant to run long distances. Consider this: As runners, humans have a nuchal ligament (keeps the head stable when running) and Achilles’ tendons (provide the spring in our stride)—characteristics found only in creatures that run.

Anthropologically, Born to Run shows that man took advantage of these traits on hunts—he ran long distances to exhaust his prey and make it vulnerable.

Does it mean, then, that we were meant to run barefoot, or with minimal protection underfoot?

PROS

LESS INJURY. Running barefoot results in a shift to a forefoot or midfoot strike, which is a lot quicker to surmount, and prevents a heel strike. Considering that shoecushioning is almost exclusively centered around protecting the foot (and the rest of the leg and back) from impact, re-learning a more forward foot-strike negates the need for bulky shoes. With the more natural gait that barefoot running gives, it is inferred that the body is doing things as it was meant to do by nature.

Therefore, there is less injury.

STRONGER LEGS. Once acclimatized to the natural style of running, the body becomes more dependent on its own biomechanics to run rather than on artificial appendages to the foot. Instead of a midsole absorbing impact with an outstretched leg landing on the heel, the barefoot runner lands on the midfoot with a bent leg, conscripting the calf and quadriceps as shock absorbers. Over time, the body adapts to the demands and becomes stronger.

VIBRAM KOMODOSPORT, P5,950 Vibram Fivefingers SM Megamall Atrium T. 565-2015

VIBRAM TREKSPORT, P5,950 Vibram Fivefingers SM Mall of Asia T. 823-0105

MINIMUS ZERO ROAD MR00GB_9, P5,195 New Balance, G/F, Glorietta 4, Ayala Center, Makati T. 757-1278

CONS

IF IT AIN’T BROKE, WHY FIX IT? As mentioned, biomechanics is severely altered by switching to barefoot running, and the most affected is stride length. As such, one would require many more foot turnovers and hence greater cadence to achieve what one’s previous stride could.

LESS PROTECTION. Less padding leaves a runner with little protection from sharp, hard objects that litter the road or trail. And with less materials enveloping a runner’s feet, there’s little insulation from cold or wetness. Just as you adapt with stronger legs, you must also run more carefully in minimalist shoes.

WHAT TO LOOK OUT FOR

How do you know you’re buying barefoot/natural/minimalist footwear? Put it on and check the ‘rise’. A proper barefoot shoe must have about 3mm maximum difference between the forefoot and heel. Cushioning is a matter of preference and shoes may come without any form of cushioning while the opposite would have a significant amount depending on its intended use.

INJURY FROM IMPATIENCE. The transition to barefoot running— whether as a cross-training foot strengthening workout or a complete shift—requires easing into a new way of running. Some who switch back and forth could get foot confusion with an undecided striking style. Also, too much mileage before the body is able to adapt produces the same kind of injuries as with conventional shoes.

TOBY MARTIN  long distance runner  host / co-producer of the philippine's first running podcast, running wild iamrunningwild.com

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MINIMUS ZERO ROAD MR00SB_9, P5,195 New Balance, G/F, Glorietta 4 Ayala Center, Makati T. 757-1278

MINIMUS ZERO TRAIL MT00CO_9, P5,195 New Balance, G/F, Glorietta 4 Ayala Center, Makati T. 757-1278

MINIMUS ZERO TRAIL WT00BK_9, P5,195 New Balance, G/F, Glorietta 4 Ayala Center, Makati T. 757-1278

FEATURE

PIZZA EXTREME THE YELLOW CAB PIZZA CO. PARTNERS WITH EXTREME SPORTS TEAMS THAT HIGHLIGHT THE ASPIRATIONAL SIDE OF THE BRAND

BY MAAN D’ASIS PAMARAN | PHOTO BY KAI HUANG

I

t cannot be underscored enough how important sponsorship support can be for big groups that join major events. This is true with the Pampangabased Tri Clark team, which has solid backing from their corporate advocates. One of the partners that helped carry the team through its podium victories is the Yellow Cab Pizza Co. Yellow Cab provides the hard-working athletes with assistance in their training for competition. Jumbo Tayag, one of the yellow-jerseyed team’s proponents, says that Tri Clark’s invaluable relationship with Yellow Cab has continued through the years, and they greatly appreciate the support that the company has given them.

Roy Marvin E. Quejada, the Chief Operating Officer of Yellow Cab, says that the company has personal relationships with the four teams they support: Tri Clark, the Yellow Cab Drift Team, the Yellow Cab Ellsworth Team, and Cycling Zone. “They are good friends of the brand,” he explains.

“Triathlon has become very popular in the Philippines, and we are glad we have partnered with Tri Clark. Year after year, the team gets stronger and has been winning places, even in the kids’ triathlon events. The team gets stronger, and so does Yellow Cab.” But even though the teams sport the Yellow jersey—or in the case of Cycling Zone, shirts with the familiar Yellow Cab license plate—brand visibility is not a priority. Quejada adds: “The main reason [for our support] is that they are good

friends who have been loyal to the brand. Some people may think that we lend our support because we wanted the brand name connected to the post, but that is really secondary.” Of course, the company is very happy that Tri Clark is placing on podiums. “They carry the brand, and they win, as well,” Quejada says.

He attends the events when he can, or some members of his staff are present to rally and show the Yellow Cab team spirit.

Their sponsorship springs from an annual budget that is allocated to the team, and it is up to the team on how they want to use the funds.

Quejada is well aware of the help their sponsorship package brings.

“Sometimes there are events where they have to go out of town and have to spend on lodging and

transportation. When they ask us to provide food for their events, we also accommodate their request.”

The support for these extreme teams may not have been planned as a marketing strategy, but upon analysis, it does hit Yellow Cab’s market, in a way. “Overall, we are positioned as a New York-style pizza, where the size of our pizza is bigger than the competition’s. We have managed to make our brand associated with New York, from the product to the retro-industrial look of the store,” says Quejada. Their market, he adds, comes from the A, B, and C+ brackets, as well as yuppies aged 19 to 35. This, coincidentally, is the main age and market segment that joins the extreme sports that Yellow Cab is into.

“It’s aspirational,” reflects Quejada.

“The brand in itself is perceived that way by the consumers. We are priced a bit higher than the other brands, because we offer premium products—our dough is freshly made at the store, and served with generous toppings. It may be priced higher, but customers say it is worth it.

It is aspirational. In a sense, it connects to the extreme sports that we support.

These are not easy sports. They are not run-of-the-mill activities. When you see even the female triathletes, you will realize that these women are stronger than you. They are on a different level.

The rigorous course of 40km biking, 10km run and 1.5km swim cannot be done by someone who is not in top condition. Even with the Ellsworth mountain bike team, where they have these really expensive bikes, they tap into that aspirational aspect. These are good things to associate with the Yellow Cab brand.”

There have been other teams that have approached the company for sponsorship, but Quejada reveals that those four are it for now. “First, it would not make sense if they are into the same sport as the teams we support right now. Then, if they are from more common sports such as basketball or volleyball, we have to decline. We started out being associated with extreme sports, and we are very happy to have it that way—Extraordinary Teams for an Extraordinary Brand.”

“These are not easy sports. They are not run-of-the-mill activities. When you see even the female triathletes, you will realize that these women are stronger than you.

They are on a different level.”

17

SWIM

TRAINING PRO G R A M

EVENTS

3-WEEK GROUP SWIM TRAINING PROGRAM

BY BETSY MEDALLA web: justaddwater.com.ph twitter: @swimjunkiePH

SAT 5 minute warm-up (swim/kick) followed by a straight 500 meter swim with paddles and buoy



  

200 swim 200 kick 750 straight swim with paddles and buoy

200 swim 200 kick 1000 straight swim with paddles and buoy

TIPS:  The best time to start swim training with a group is post-IronMan 70.3 season. By now, most coaches and triathletes are ready to return to base, take a step back, and re-work the fundamentals.  The last thing you want to do as a beginner is to throw yourself into a workout schedule without having your most obvious swim technique problems attended to first.  For first-time group swims (this only applies to those who can complete a 100m straight freestyle swim, not learn-to-swim), your first three weeks could look something like what you will find above. Do not feel embarrassed or pressured to keep up with the rest of the swimmers in the group. Let your coach know that this is your first time to train with a group. Stay focused on your form, stay patient.  Swim drills can be Googled as your reference but ideally, you should have a coach correcting you from the pool deck.

RUN

TRAINING PRO G R A M

3 WEEKS FOR YOUR FIRST 10K GROUP TRAINING SESSION

BY COACH PATRICK JOSON tel: 0917-5277141 email: patrickjoson@gmail.com

Running in a group guarantees more than fun. It also produces faster times as it encourages completion.

The key is to find a group where the members complement each other. Make sure that you run within your limits, while targets must be set prior to every run to maintain order and consistency.

A total of 2,128 participants joined the annual Brooks Run Happy on June 3, 2012 held at Bonifacio Global City. Runners finished the 6K, 12K, and 21K race distances and enjoyed lots of freebies.

Now on its second year, Brooks Run Happy is part of the advocacy of Sports Resources Inc. and organized

by Without Limits + Pro Active.

6K OVERALL RANK

BIB #

1

60825

James Mibei

NAME

00:20:57

TIME

2

10068

Kipruto Elijah

00:21:09

3

61478

Roldan Verano

00:21:23

12K OVERALL

1

10698

Philip Ronoh

00:32:31

2

10676

Kellir Elliud

00:38:43

3

10700

Jackson Chirchir

00:39:07

21K OVERALL

1

20576

Bensamin Kipkazi

01:08:52

2

20444

Willy Rotich

01:09:02

3

21206

Duncan Kasia

01:10:15

MEDIRUN Over 3,000 runners, families, and friends raced in the MediRun on May 19, 2012 held at Bonifacio Global City.

In celebration of the 25th anniversary of MediCard Philippines, the event was organized for the benefit of MediCard Foundation. In partnership with race organizers BrandAction and LeadPack, MediCard Phils. provided medical check-ups and diagnostics before and after the starting gun shot.

Adding to the fun, runners were given a chance to run with doctors at a run called “Run with Doc.” Participants had a choice to run the 100m, 3K, 5K, and 10K race distances.

3K RANK

BIB #

NAME

1

3314

Reggie Lumawag

0:11:32.05

TIME

2

3399

Herbert Ii S. Haynes

0:13:25.76

3

3094

Matthew Giftson V. Chua

0:14:10.96

5K 1

5560

Joselito Reyes

0:17:32.40

2

5736

Roberto Legasciana

0:23:01.85

3

5235

Tj G. Amorado

0:23:09.55

10K 1

1117

Joma Bongcales

0:39:23.79

2

1670

Enzo Hipol

0:40:31.59

3

1768

Nestor R. Bay

0:41:50.29

PHOTOS COURTESY OF MEDIRUN

WEEK 1 WEEK 2 WEEK 3 Warm up easy walk, 5 minutes  Warm up easy walk, 5 minutes  Warm up easy walk, 5 minutes  Easy jog for the first set of 10 minutes,  Easy jog for the first set of 10 minutes,  Run for 20 minutes with a water break make sure that everyone is having fun make sure that everyone is having fun for maximum of 2 minutes. Do this for  Water break for maximum of 2 minutes  Water break for maximum of 2 minutes four sets.  Progress to 15 minutes of easy run  Progress to 15 minutes of easy run  Then cool down easy walk of 5 minutes  Do this workout thrice a week, with a water break for maximum of 2 with a water break for maximum of 2 a day apart minutes.Do this for two sets. minutes. Do this for three sets.  Then cool down easy walk of 5 minutes  Then cool down easy walk of 5 minutes  Total run time is 1 hour, workout time  Do this workout thrice a week,  Do this workout thrice a week, approximately 1 hour 20 minutes a day apart a day apart  Total run time is 40 minutes, workout  Total run time is 55 minutes, workout time approximately 56 minutes time approximately 1 hour 13 minutes 

BROOKS RUN HAPPY 2 06.03.2012



05.19.2012



PHOTOS COURTESY OF BROOKS RUN HAPPY

WEEK 1 • objective: Learn basic stroke correction/drills MON WED  5 minute warm-up (swim/kick/pull)  5 minute warm-up,  4x25 Superman drill,  4x50m ( Superman 10-switch going, freestyle return) 10sec rest  4x25 Superman 10kicks then switch,  4x25 Superman 6kicks-3pulls,  4x50 (Superman 6-3 going, freestyle coming back) 10s rest  4x25 one arm drill,  4x25 breathing timing drill,  4x25 one arm drill, 10s rest  50m easy swim,  4x25 breathing timing drill, 10s rest  2x50 sculling,  100/200m easy swim NO STOPPING  100 easy,  2x50m sculling TOTAL: est. 800-900m  4x50m kick using kickboard  100 easy, TOTAL: est. 1200-1500m WEEK 2 • objective:Continue with stroke correction  7 minute warm-up,  5 minute warm-up, raise mileage  100m kick with board  6x50m kick  2x50 Superman drill & freestyle,  10x75 free with pullbuoy  2x50 Superman 10-switch, freestyle  50m easy  2x50 Superman 6-3, freestyle  6x50 critical drill-freestyle  4x50 one arm drill, freestyle  50m easy swim  50m easy swim  300-400m freestyle pull no stopping  6-8x 75m fingertip brush, closed fist, freestyle  50 easy TOTAL: est. 1500-1800m  50 easy  4x25 kick with fins  50m easy TOTAL: est. 1500-1650m WEEK 3 • objective: Start building aerobic capacity and swim specific power  300m warm-up  300m warm-up,  8x50 kick (fast going - easy return) 10secs rest  6x25m 10sec rest, do any of your critical drills (wherever you have a stroke problem)  50 easy  7x100m paddles & buoy (every odd lap breathe  200m kick straight every 3 strokes) 20secs  50m easy  50 easy  300 swim at aerobic pace rest 1 minute  4x25m catch-up  3x100 swim with 15secs rest aerobic pace  50 easy  6x50 swim with 10secs rest aerobic pace TOTAL: 1650m  200 easy TOTAL: 1800m

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BIKE

TRAINING PRO G R A M

EVENTS

BEGINNER'S 3-WEEK CYCLING PROGRAM

BY COACH ANDY LEUTERIO email: alpha_tri@yahoo.com

WEEK 1 DAY

DISTANCE

DURATION

DETAILS

1

25

60

Aerobic Ride w/ cadence drills. Warm-up 10-15", then proceed with 5 x 5" intervals, spinning 90-95rpm in light-moderate gear combination while maintaining an RPE of 5-6/10 of HR of no more than 150bpm. Ride easy in between each interval for 2-3".

2

25

60

Aerobic Muscle Tension. Warm-up 10-15", then proceed with 3-4 x 8" intervals, smoothly pedalling 60-70rpm in moderately heavy gear without "mashing" while maintaining an RPE of 6-7/10 or HR range of 150160bpm. Ride easy in between each interval, spinning light gear for 2-3".

3

50

120

Aerobic Long Ride w/ cadence drills, muscle tension, and threshold intervals. Warmup 10-15", then proceed / 2 x 3" intervals, spinning 9095rpm in light-moderate gear combo while maintaining an RPE of 5-6/10 or HR of no more than 150bpm. Ride easy in between each interval for 2-3". Then proceed w/ 5-6 x 8" intervals, smoothly pedalling 60-70rpm in moderately heavy gear without "mashing". Spin easy for 2-3" in between each interval. Finish w/ a 10-15" Time Trial effort in self-selected cadence and RPE of 7-8/10 and note your average HR during this threshold effort.

Spin easy upon muscle failure.

SPRINGBOARD RUN More than 1,400 participants raced for the benefit of Filipino children sponsored by Springboard Foundation on July 15, 2012 at C5 Extension in Paranaque City.

Organized by Pure Concept, the event was a success with lots of freebies and gift items. Runners finished 3K, 5K, and 16K race distances.

07.15.2012

This is a three-week, base building block for beginner cyclists focusing on neuromuscular coordination, muscle endurance, and introduction to threshold (Time Trial) pacing. The short weekday rides take into account the typical athlete's limited time, but can be doubled in distance or duration if time permits. The weekend long ride is a focused session of intervals where the goal is to "empty" but not exhaust at the end of the ride in order to promote physiological adaptation. This three-week block has a short recovery week. On the third week, the long ride is replaced with a 20" Time Trial to assess fitness and calibrate HR training and racing zones.

PHOTOS COURTESY OF SPRINGBOARD RUN

WEEK 2 25

60

Aerobic Ride w/ cadence drills. Warm-up 10-15", then proceed w/ 5 x 5" intervals, spinning 90-95rpm in light-moderate gear combination while maintaining an RPE of 5-6/10 of HR of no more than 150bpm. Ride easy in between each interval for 2-3".

2

25

60

Aerobic Muscle Tension. Warm-up 10-15", then proceed with 3-4 x 8" intervals, smoothly pedalling 60-70rpm in a moderately heavy gear without "mashing" while maintaining an RPE of 6-7/10 or HR range of 150160bpm. Ride easy in between each interval, spinning light gear for 2-3".

3

60

140

Aerobic Long Ride with cadence drills, muscle tension, and threshold intervals. Warm-up 10-15", then proceed with 2 x 3" intervals, spinning 9095rpm in light-moderate gear combo while maintaining an RPE of 5-6/10 or HR of no more than 150bpm. Ride easy in between each interval for 2-3". Then proceed with 6-7 x 8" intervals, smoothly pedalling 60-70rpm in moderately heavy gear without "mashing." Spin easy for 2-3" in between each interval. Finish with a 10-15" Time Trial effort in self-selected cadence and RPE of 7-8/10 and note your average HR during this threshold effort.

Spin easy upon muscle failure.

WEEK 3

1

2

3

25

25

?

60

60

20

Aerobic Ride with cadence drills. Warm-up 10-15", then proceed with 5 x 5" intervals, spinning 90-95rpm in light-moderate gear combination while maintaining an RPE of 5-6/10 of HR of no more than 150bpm. Ride easy in between each interval for 2-3".

Aerobic Muscle Tension. Warm-up 10-15", then proceed with 3-4 x 8" intervals, smoothly pedalling 60-70rpm in moderately heavy gear without "mashing" while maintaining an RPE of 6-7/10 or HR range of 150160bpm. Ride easy in between each interval, spinning a light gear for 2-3".

THIS TRAINING PROGRAM IS BROUGHT TO YOU BY

Chris Sports’ Epic Relay 250 converged 26 teams of 10 and 2 teams of 5 in the longest foot race in the Philippines held last June 9-10, 2012.

From the lighthouse in Subic to Zambales and Bataan and back to Subic, runners covered a 250-kilometer distance.

Participants tested their endurance level, strategic planning, and competitive spirit in this two-day continuous running event.

CALL CENTER CATEGORY RANK

BIB #

1

115

SPI GLOBAL GLADIATORS

NAME

29:09:54

TIME

2

116

ADP TRAILBLAZERS

30:00:00

3

112

RUN 24/7

30:52:00

CORPORATE CATEGORY

1

127

PNP SPECIAL ACTIONS FORCE

20:43:00

2

120

MERALCO ROAD RUNNERS

23:12:00

3

103

BRATS

25:03:00

MIXED CATEGORY

1

111

POWERPUFF BUBBLES

23:23:00

2

104

PINOY FITNESS ECORUNNERS

24:57:00

3

113

SIX:30

27:03:00

ALL MEN’S CATEGORY

1

110

POWERPUFF BLOSSOM

19:35:00

2

128

LIFE OIL

21:44:00

3

123

TITANS A

22:08:00

ULTRA CATEGORY

1

101

ACT-PNP

18:56:00

2

109

POWERPUFF BUTTERCUP

24:13:00

PHOTOS COURTESY OF CHRIS SPORTS

Time Trial Test. Warm-up 15-20" in light gear then do 2 x 5" Time Trial efforts to "open up the lungs." Spin easy for 5", then proceed with test proper: 20" Time Trial on a relatively flat course with no interruptions. Effort should be "comfortably hard" at the start then become progressively difficult as you get fatigued. Cadence and gear combo is up to you. Note your average HR during the last 10". Also, log the total distance travelled and wind/ heat conditions during the entire 20" test to compare improvement in succeeding blocks.

EPIC RELAY 250 06.09-10.2012

1

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EVENTS CECON ADVANCE MULTISPORT 101 CAMP

(LEG 3: RUNNING AND LEG 4: BIKING) 07.07.2012 • 07.28.2012

The Cecon Advance MultiSport 101 Camp is a six-leg swim, bike, and run clinic which caters to the country’s multisport community.

MultiSport Philippines, together with Cecon Advance, continued to promote a healthy lifestyle through its Legs 3 and 4 camps.

The Cecon Advance MultiSport101 Camp (Leg 3) was held last July 7 at the Bonifacio High Street Activity Center. Despite the initial signs of gloomy weather, the participants, with the guidance of Coach Jojo Macalintal, were pumped up to learn and experience the proper form, stretching, and warm-up exercises for running.

Then came the 4th leg of Cecon Advance MultiSport 101 Camp, which was held last July 28, also at the Bonifacio High Street Activity Center. Coach Patrick Joson talked about the fundamentals of biking and the science (yes, Physics included) behind each body movement to attain the proper posture and training.

Overall, the participants of both Cecon Advance MultiSport 101 Camp Legs 3 and 4 were tired but happy with the new knowledge that they gained about running and biking. PHOTOS BY CHESCA REYES

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EVENTS CENTURY TUNA 5i50 TRIATHLON 06.24.2012

The Century Tuna 5i50 Triathlon made a mark in triathlon local history on June 24, 2012. Local and international triathletes raced their way through the tough course in Subic Bay with distances 1.5K swim, 40K bike, and 10K run. Organized by Sunrise Events, Inc. headed by Mr. Fred Uytengsu, the event promoted a healthy lifestyle and multisport training and racing in the country. It was a spectacular moment for Aussies David Dellow and Belinda Granger when they crossed the finish line and topped the event together with Filipino Elites John Leerams Chicano and Monica Torres.

PHOTOS BY ADO YAP.

PRO (MALE) RANK

NAME

TIME

1

David Dellow

2

Csaba Kuttor

02:03:03 02:03:03

3

Ben Allen

02:04:43

4

Mathiue O’ Halloran

02:05:23

5

Justin Granger

02:15:19

PRO (FEMALE)

1

Belinda Granger

02:22:35

2

Ali Fitch

02:27:47

3

Jacqui Slack

02:52:33

FILIPINO ELITE (MALE)

1

John Leerams Chicano

02:11:35

2

Neil Catiil

02:16:04

3

Arland Macasieb

02:19:46

1

Monica Torres

02:36:33

2

LC Langit

02:37:32

FILIPINO ELITE (FEMALE)

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EVENTS

08042012 • 08052012

COBRA ENERGY DRINK IRONMAN 70.3 CEBU The battle continued in the Queen City of the South when more than 1,700 athletes gathered on August 5, 2012 at the Mactan Shangri-La Hotel for this most exciting triathlon event in the country.

Pro, inidividual, and relay athletes from around the globe competed and finished the race. Its was a three-peat for Australian Pete Jacobs when he nailed the Cobra Energy Drink Ironman title for the third consecutive year while Swiss Caroline Steffen ranked first in the Top Pro Women Finishers.

TOP PRO MALE FINISHERS RANK

NAME

COUNTRY

SWIM

BIKE

RUN

1

Jacobs, Pete

AUS

00:21:26

02:15:34

01:27:55

TOTAL TIME 04:07:38

2

Brown, Cameron

NZL

00:22:37

02:14:14

01:29:18

04:09:01

3

O’Halloran, Mathieu

CAN

00:22:16

02:19:59

01:34:38

04:19:32

4

Felbabel, Erich

HKG

00:25:09

02:19:28

01:39:53

04:27:24

02:20:43

01:32:49

04:20:48

TOP PRO FEMALE FINISHERS 1

Steffen, Caroline

SWI

00:24:03

2

Wee, Bree

USA

00:24:04

02:23:41

01:36:31

04:27:24

3

Granger, Belinda

AUS

00:24:07

02:23:43

01:41:10

04:32:09

4

Stevens, Amanda

USA

00:22:21

02:27:05

01:43:51

04:36:19

5

Wu, Michelle

AUS

00:26:17

02:38:05

01:29:14

04:37:07

1

Benedicto, August

PHL

00:31:31

02:22:15

01:31:08

04:27:39

2

Penalosa, Franklin

PHL

00:31:52

02:25:29

01:35:09

04:35:28

3

Lopez, Mendel

PHL

00:34:39

02:31:35

01:28:25

04:39:24

TOP FILIPINO ELITE FINISHERS

4

Jopson, Noy

PHL

00:25:03

02:37:46

01:37:03

04:43:15

5

Rafa Jr., Benjamin

PHL

00:29:23

02:26:43

01:44:04

04:43:17 04:48:40

TOP FILIPINO ELITE FEMALE FINISHERS 1

Torres, Monica

PHL

00:31:35

02:37:16

01:36:46

2

Langit, Coline Lea

PHL

00:24:05

02:41:26

01:59:55

05:09:51

3

Mangrobang, Marion Kim

PHL

00:24:02

02:52:08

01:58:34

05:18:04 PHOTOS BY ADO YAP AND JAMES GO

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9/4/12 6:18 PM

TEAM

UPDATES THE FEED ZONE

BECOMING HALF OF AN IRONMAN

FUELING A HALF-IRONMAN

BY RESS BAUTISTA

BY KESHIA FULE

I

C

had to nail my nutrition plan because I was diabetic.

In the belly of the 70.3-mile-long beast, I needed enough carbohydrate fuel to finish strong (hypoglycemia is the most vile enemy) without overfeeding. To this end, I cooked up a recipe based on what worked in training. Here is how race day unfolded: BEFORE

1. Waking blood glucose level was 89 mg/dL. Took oral meds and half of usual insulin dose. (Racing raises insulin sensitivity.)

2. Had usual breakfast, about 110 grams of carbohydrate.

3. While prepping, had 20 grams via everyone’s favorite salty energizing drink and liberal amounts of water.

4. Checked blood glucose level (150 mg/dL). I raced best when my blood sugar was 90 to 160 mg/dL. Stuffed a packet of gel in the leg of my shorts for the swim.

Keshia Fule, 1st place, 19-24 age category, Cobra Energy Drink Ironman 70.3 Cebu

would react after the 90km bike, I ran how I normally would. But then, I was slowed down by numbness in my feet, followed by a series of hamstring cramps.

I squeezed whatever was left in me. And I managed to get through the 21km—and thankfully even made it within my projected time of a sub 6 hour finish in 5 hours, 40.02 minutes.

Team Triabetics Ress Bautista finishes the Cobra Energy Drink Ironman 70.3 Cebu

DURING THE RACE

1. Smile. Did not need gel during swim.

2. At T1, felt good and skipped checking blood glucose.

Ate two small pieces of homemade rice cake. Felt good with solid food. Took several swigs of water.

3. On the bike, a bottle of salty drink (40 grams), two bottles of water, and a swig from a flask of everyone’s favorite salt-rich gel (about 25 grams) was enough.

3. At T2, took water, gel from flask (25 grams).

4. During the run, took 50 grams total from flask, and water from every station until it ran out. Forced to grab sports drinks on offer to stay hydrated, I was getting too much sugar in the final 8 kilometers.

5. Crossed line with a big smile. Drank water while cooling down.

AFTER

I waited until my blood glucose dropped before grabbing lunch and a post-race mix. Later, I refueled with bite-sized snacks and a regular-sized dinner, taking care to hit my blood sugar targets every three hours. I topped off the night with a clubhouse sandwich to quiet the beast in my belly. I nailed it. Almost.

RESS BAUTISTA WAS HALF AS FAST AS THE WINNER AT IRONMAN 70.3 CEBU. HIS EXPERIENCE HERE IS MEANT ONLY TO ILLUSTRATE A NUTRITION PLAN. EACH PERSON WITH DIABETES REQUIRES HIS OR HER OWN PLAN. PLEASE CONSULT YOUR PHYSICIAN AND DIETITIAN.

A GROWING FAMILY. (L-R) Ress Bautista, JJ de Ocampo, Dennis Zamora, Poch Bermudez, Rommel Corro, Primo Valmonte, Peejay Deogaygay, David Aquino, Emil Rebano, Johanah Co, Monching Romano, Amanda Manait, Reginald Santos, Ozkar Zaldivar and partner, Eric Bergara, Kelvin Dela Torre, Dong Cosico, and Jojo Castillo

BEAT DIABETES

TEAM TRIABETICS’ FIRST GENERAL ASSEMBLY GATHERS ASPIRANTS TO FIGHT DIABETES THROUGH MULTISPORT

BY AMANDA MICHELLE MANAIT

T

eam Triabetics, a group of diabetic triathletes in the Philippines, conducted their first general assembly at the Hinge Inquirer Publications Office in Makati City last August 25, 2012. It was attended by 12 diabetic individuals from different walks of life who all intend to do triathlons in order to take control over their condition.

Team Triabetics is headed by Mr. Poch Bermudez, the team founder, and his six council members: Reginald Santos, Ress Bautista, Jayjay De Ocampo, Eric Bergara, Monching Romano, and Amanda Manait.

The group is determined to spread diabetes awareness, help fellow diabetics take control of their condition, and gather like-minded people to support the cause.

The general assembly was one step toward achieving these dreams.

Through social media, such as Facebook and Twitter, announcements about the assembly were broadcast to gather diabetics and encourage them to take part in the said event. Everyone was given a chance to share their personal experiences about diabetes and all stories were inspirational. As all the participants had diabetes, and everyone was going through the same fight, it was a great feeling for them to be surrounded by people who understood.

From aspiring triathletes to veteran athletes, the assembly and talk sent a clear message that despite having diabetes, anything could be done.

28

Team Triabetics is open for membership to anyone who has diabetes and who wants to live a healthy and active lifestyle by engaging in endurance sports like swimming, biking, and running. They also welcome people who may have family members, friends, and loved ones with diabetes, as well as medical practitioners who want to help by supporting their cause.

To know more about Team Triabetics and how to support their advocacy, please like http://www. facebook.com/TeamTriabetics and follow us on twitter at @Triabetics.

You can also email us on triabetics@ gmail.com.

PHOTO BY JAMES GO

rossing the finish line in the Ironman 70.3 held last August 5 in Cebu was such a momentous and fulfilling occasion, not to mention a deeply humbling experience. Knowing that my (crammed) hard work and perseverance had somewhat paid off in the end made all the blood, sweat, and tears, and the other sacrifices I made all well worth it.

The swim leg has always been my strongest suit so I just went by the 1.9km like how I always did—strong and steady, enough to still get me through to the next legs.

The bike, being my Achilles heel, was where I had to struggle the most.

The rough and rocky roads, plus the headwind the course offered, didn’t help things go smoothly as I hoped they would.

I was relieved to make it in one piece (same goes for my bike) and onto the run leg, which was another comfortable suit—or so I thought. Not knowing how my legs

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