Endurance Sports Issue 08

WITH AUGMENTED REALITY FEATURE!

WWW .EN DUR ANC E.PH ISSUE 08 | FEBRUARY 2015

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IYA & DARRELELANWO

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SEE OUR PAGES COME TO LIFE!

CONTENTS 02 GEAR GUIDE 07 EXPERT ADVICE

1DOWNLOAD THE AR SCAN APP

08 NUTRITION & DIET 09 RECOVERY 10 COVER STORY

2LOOK

12 COUPLES IN SPORTS

FOR THE PAGES

13 STRENGTH & CONDITIONING

marked with the Endurance AR Icon

14 EVENTS

3SCAN

MESSAGE FROM THE EDITORS They were once my triathlon teammates, they’re good friends of mine, and they will always be one of my favorite showbiz couples (even if they’re the least showbizzy people I know). This month, we’re thrilled to feature Drew and Iya Arellano to talk about marriage, triathlon, and their race goals for 2015. Expect to laugh aloud while reading this article as I do whenever I’m lucky enough to bump into them.

For couples who train together, we’ve got complementary gear for both of you. Even better, we present new beginner’s gear that won’t break the bank.

As the race calendar heats up, we feature XTERRA Albay, Challenge Philippines, and, last but not the least, a marathon very close to my heart, the The Bull Runner ULAH Dream Marathon.

Train and race strong this season! And, if you can, do it with the people that matter most!

Exactly two years ago, I did my very first triathlon. It turned out to be one of the toughest races in the country, and I instantly fell in love with the sport. It was a life-changing experience, to say the least. I had no idea what I had gotten myself into, and I didn’t know how much mental and physical preparation was needed in the sport. I literally just jumped into the water!

That memorable race was XTERRA. And this issue contains a special feature on this challenging race, which will be set in scenic Albay for the first time this February.

Coach Ani de Leon-Brown, one of the premier coaches in the country, will also generously give us tips on how to plan for the year. We won’t let fatigue get in the way, and we discuss how we can overcome it in our Nutrition and Recovery sections.

The season is in full swing. I’ll see you on the road!

@RAYMONDRACAZA RUN.PH

THEBULLRUNNER.COM

TIRSO JESUS PARPAN III publisher

JAYMIE PIZARRO RAYMOND RACAZA

community editors

MIKKE GALLARDO creative director

RAIZA CABUGWANG editorial assistant

SAUL ANTHONY SIBAYAN contributing editor

SHEM LEONG, ANI DE LEONBROWN, DAN BROWN, HARVIE DE BARON, ANIKA MACADAEG DE ROSAS contributors finance, admin and iti

FAITH PAGUIRIGAN finance and admin supervisor

JAROLD SAMBO it supervisor

* INTERNET CONNECTION REQUIRED

RAYMOND RACAZA

JAYMIE PIZARRO

editorial teami

THE WHOLE PAGE

to watch videos and browse photos!

executivei

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN directors

FRANCIS CALUAG regional finance consultant

Endurance Sports is published

by New Leaf Multimedia Outsourcing Inc 5th Floor King’s Court Tower 2, Chino Roces corner Dela Rosa Street, Makati City.

No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Multimedia Outsourcing Inc. The views and opinions expressed in this magazine are not necessarily those of New Leaf Multimedia Outsourcing Inc. For comments, feedback, and advertising inquiries contact: endurancesports@newleafmedia.com.ph © 2014 New Leaf New Leaf Multimedia Outsourcing Inc All Rights Reserved.

ON THE COVER ART D I R ECTI O N BY:

MIKKE GALLARDO COVE R PHOTO BY:

HEIDI PASCUAL-AQUENDE HAI R AN D MAKE U P BY:

RUEL PAPA

R AC E FOR LESS

FELT B16

From advanced aero bars to lavish-looking wheels, bikes can cost as much as a sub-compact car. Good news is none of these are really required. With Felt B16’s mix of Shimano and FSA components that maximizes a rider’s performance and deep section wheels that offer world-class aero benefits, you can achieve value for your money sans skimping the quality of your ride. P79,000 Primo Cycles; Epic Cycles

ADIDAS BREEZE ELITE

The Breeze Elite will definitely give a bang for your buck, thanks to its affordable cost and elite features such as its OrthoLite® anti-microbial sockliner that helps inhibit odor and prevent slippage and its soft and smooth fabric lining for added comfort.

MET PAC VII

Whether you’re aiming to podium or achieve that elusive personal best, the PAC VII is packed with features to help you realize your goals without burning a hole in your pocket. Its full in-molding construction and Safe-T lite retention assures optimum protection while its two large vents will keep you cool during a long ride.

P5,000

Unison Bikes

P2,995

Planet Sports (BGC)

SPEEDO FUTURA BIOFUSE

Speedo fuses reasonable pricing and exceptional performance with the Futura Biofuse. This goggle authority has super soft and flexible seals that adapt to the shape of your face for that unbeatable cushioned comfort.

RUNNR outlets

(Original price is P4,829. The item is discounted until supplies last.)

Speedo Concept Store (SM MOA)

THE QUINTESSENTIAL COOL CYCLE Looking for the ride that’s definitely for keep? The QUINTANA ROO PR6 concludes your quest. This bike royalty was voted as Lava Magazine Gear of the Year 2015. Rightly so as it’s replete with first-rate features.

With QUINTANA ROO PR6, your cycling fun, power, and stability are taken to higher levels. It has the lightest SuperBike frameset available in the market, and is also the only bike with unlimited brake compatibility. It’s got an intuitive and adjustable cockpit. Another winning feature is its refined SHIFT Technology that gives it stability and provides the cyclist with higher speeds, faster bike splits, and new PRs. Rounding up its “Magic 5” features is its exceptional value considering it’s made up of crème de la crème cycling components such as a state-of-the-art wheelset, full electronic i2, Shimano brakes, TriMax Crank, ISM saddle, and Profile aero bars. Bonus is that it’s the sole Superbike with a simple and intuitive design sans scrimping on the essentials. So don’t just finish your bike race, nail it with the aid of QUINTANA ROO PR6, the quintessential cool cycle!

You want to be remembered as the guy who crossed the finish line first and not the triathlete garbed in an expensive suit being overtaken by other fellow athletes in the race. With the TYR COMPRESSION TRISUIT, supreme quality meets affordability. It helps lower your body temperature and heart rate and results in more efficient breathing and less lactic acid buildup.

P2,897.40

P1,100

QUINTANA ROO PR6

TYR COMPRESSION TRISUIT

FRAMESET P185,000 QUINTANA ROO PR6 DI2 ELECTRONIC BIKE P450,000

Available at Bikezilla, All-Terra Cyclery, YKK Bikes & Cycle Logic.

Unison Bikes unisonbikes.com • Speedo Concept Store speedo.com.ph • Planet Sports planetsports.com.ph • Primo Cycles facebook.com/PrimoCycles • Epic Cycles facebook.com/pages/Epic-Cycles/584705501596426 Bikezilla facebook.com/BikezillaPH • All-Terra Cyclery facebook.com/pages/All-Terra-Cyclery/108876192929 • YKK Bikes ykkbikes.com • Cycle Logic facebook.com/CycleLogicPH

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

B I K E S T O R E . I E , D I R E C T S P O R T S E S H O P. C O . U K , T Y R . C O M , S T Y L E T R E A D . C O M . A U , 2 0 0 9 . F E LT R A C I N G . C O M

ATTENTION TRIATHLON ROOKIES! GO ALL-OUT IN YOUR DEBUT RACE BUT DON’T BREAK THE BANK FROM PURCHASING EXPENSIVE GEAR. HERE’S OUR LIST OF ESSENTIAL, BEGINNERFRIENDLY, AND REASONABLY PRICED TRI ITEMS TO CONSIDER

OUR FLAGSHIP TT-TRI BIKE RECEIVED A FACELIFT 2015 E-118 NEXT

Break away to the finish The new redesigned streamlined front end is now lighter, more integrated and sleek. It offers the same great adjustment options the E-118 is already famous for.

The E-118 Next will be your best ally to shave off precious minutes off your fastest bike split. info@ykkbikes.com www.ykkbikes.com

MAT O’HALLORAN & JOYETTE JOPSON

Accusplit AX850 P10,000

Bert Lozada Swim School

Joyette: The most important shared piece of training equipment we use is our big Accusplit pace clock. We use it up to 3 times per day for years now in swimming and for indoor bike workouts both individually and in groups.

It’s also a vital tool in coaching athletes. We love our pace clock because it’s always honest, reliable and consistent no matter how the workout is going. It has paid for itself countless times over the years.

Mat is a triathlon coach while Joyette is a Barre3 instructor and triathlete.

SWEETHEARTS

Saucony Type A6 P4,895 Saucony Glorietta 3

Saucony Kinvara 5 P5,295 Saucony Glorietta 3

OMAR & LAARNI PAREDES Omar: My favorite is the Saucony Kinvara 5. I‘ve really enjoyed its predecessor the Kinvara 4, but the K5 is so much more durable with a stronger mesh around the toe box. It’s very light and has just enough cushioning for training or racing.

Herbalife-sponsored athlete; coachTriO Triathlon Coaching

Laarni: I absolutely love my Saucony Type A6. I use it during fast runs, speed work, and of course, racing.

I’ve actually clocked several run split PRs on these babies—20 minutes faster than my old run split on my most recent Ironman race in Malaysia, for example.

Herbalife-sponsored athlete

D1 Felt bicycle P300,000 Primo Cycle

ANGELO & PEPPER LOZADA:

Garmin 910XT P22,900

Chris Sports Glorietta

Angelo: Garmin 910XT. Great whenever I swim, bike or run. The information it gives is very accurate.

I found the fact that it knows when you’re taking a rest and when you’re working is great along with the fact that it gives the lengths, stroke count, efficiency rating and much more.

Angelo manages the famous Philippine swimming institution, Bert Lozada Swim School. He is also a swimming instructor and coach.

Pepper: I like the Polar FT4. I use this to keep track of my heart rate. It alerts me when I need to pick up my speed, exert effort, and when I need to start slowing it down.

Polar FT4 P6,195

Toby’s Sports (Greenhills)

Pepper is a Zumba instructor. She also teaches baby swimming and is a proud mom of three cute, little boys.

Rudy Project Ability shades P8,450 Rudy Project (BGC)

ANTHONY & MARICEL PANGILINAN Anthony: The DA1 Felt Bicycle is high-tech because the gears are all automatic. It’s red, black, and white, which are the Team Pangilinan’s colors. Importante ‘yan. If you can’t perform, just ja-porm.

Maricel: The sun is harsh on my eyes because I have (light colored) eyes. My favorite is my white-framed Rudy Project ability shades which I’ve worn in all my races.

Anthony is a management trainer, motivational speaker, productivity consultant, columnist, host, and triathlete who regularly swims, bikes, and runs together with his beautiful wife and five adorable kids.

Maricel is an award-winning actress, columnist, author, triathlete, and mother of five.

• Bert Lozada Swim School- bertlozadaswimschool.com • Saucony facebook.com/SauconyPhilippines • Chris Sports chrisports.net •Toby’s Sports tobys.com • Rudy Project rudyproject.com.ph • ROX rox.com.ph • Ceepo ceepo.com •The North Face facebook.com/thenorthfaceph • Salomon facebook.com/salomon.pilipinas • Primo Cycles facebook.com/PrimoCycles • Sportshouse sportshouse.com.ph • Runnr runnr.com.ph • The SM Store facebook.com/TheSMStore

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

C O U R T E S Y O F S W I M O U T L E T. C O M , S A U C O N Y P H I L I P P I N E S , S A U C O N Y. C O M , S L A S H S P O R T. C O M , A M A Z O N . C O M , B I K E 24 . C O M , Z O O T S P O R T S . C O M , C E E P O . C O M T H E N O R T H F A C E . C O M , R O A D R U N N E R S P O R T S . C O M , I R U N F A R . C O M , F E LT B I C Y C L E S . C O M , R U D Y P R O J E C T. C O M . J O Y E T T E J O P S O N , M A R I A L A Z A R O , A N G E L O L O Z A D A , A L E X R U E L O O F I M A G I N E N AT I O N , A N I D E L E O N B R O W N , J U S T I N G R A N G E R , J E R O M E B A U T I S TA , R A M O N M A N G I L A

OUR FAVE ENDURANCE SPORTS COUPLES SHARE THEIR GO-TO GEAR AND GADGETS. PICK UP IDEAS ON WHAT TO GIVE YOUR SPORT-BUFF SWEETHEART IN THIS SEASON OF LOVE. BY RAIZA CABUGWANG

SOLEUS PRODUCTS ARE AVAILABLE AT:

timegear

SOLEUS PRODUCTS ARE AVAILABLE AT:

timegear

12/9/14 11:24 AM

JUSTIN & BELINDA GRANGER Justin: It’s nice to spend some time in the last two months of the year on my CEEPO Mamba road bike. Set up in a far more relaxed position, compared with the tri bike, it reduces the stress on the quad muscles.

Riding the Mamba, I use more of my hamstrings and work on my cadence. This time of the year I ride a lot with the local cycling clubs and this cleans up my skills and develops my acceleration and top-end speed.

2015 CEEPO Mamba road bike www.ceepo.com

Justin is a 20-time Top 10 Iron Distance finisher and has done multiple podiums.

JEROME & MARIS DE CASTRO-BAUTISTA Jerome: The North Face Better Than Naked Shorts is my favorite pair. What I like most about it is that it has 3 pockets. I can fit 2 gels per pocket, sometimes even 2 granola bars per pocket which makes it perfect for long outings whether on the road or trail. It’s lightweight and breathable with a barely-there feel and comfort. It has slits on the side providing for a full range of motion. Though a bit expensive, these shorts are my go-to trail racing shorts.

North Face Better Than Naked shorts P2,890

All The North Face outlets

Belinda: My favorite is my 2015 CEEPO Katana TT bike. It fits me perfectly which is quite rare as most TT bikes are too big for shorter girls like myself. The Katana is my favorite. It’is so stiff and responsive yet still super comfortable on my longer rides. It looks great (and of course that is also important). I will always choose my Katana. I ride faster on it.

2015 CEEPO Katana TT bike

Jerome Bautista is a banker who discovered fun runs during his college days. He did his first marathon on 2009 and his first ultramarathon on 2011. He’s now more into trail running.

After getting married last June 28, he’s preparing himself to run longer and harder trail races. He is also the Finance person of The Cordillera Great Traverse Team Officers for 2014-2015.

Belinda Granger is a 15-time IM Distance Champion, Australian IM Hall of Fame, professional athlete for over 15 years, and coffee lover.

www.ceepo.com

DAN & ANI DE LEON BROWN Ani: I’m loving the TT 7.0 Zoot Shoes since it provides me with the right amount of cushioning, response, and flexibility. I love that I don’t need to wear socks with it.

Dan loves his Rudy Project Wing 57 Aerohelmet since it provides great ventilation and is lightweight apart from being aerodynamic.

Dan and Ani Brown are coach triathletes of different abilities and have done 34 Ironman Distance races between the two of them.

Check out their triathlon camps at The Next Triathlon Camp Series through their Facebook page, https://www.facebook.com/ pages/The-Next-Step-Triathlon-CampSeries/176292879075942.

Salomon EXO Tights P7,290 Salomon SM Aura, SM Megamall, and Glorietta 3

Rudy Project Wing 57 P18,950

Rudy Project Trinoma

Maris: For me, the best running tights in the market is the Salomon S-Lab EXO Women’s Tights. I love its next-to-skin fit but clothlike feel and breathability.

It’s extremely comfortable, whether during hot weather or cold conditions. The material does not lose its stretchiness even after several uses over the years. I wear it during ultras and trail runs.

Maris De Castro-Bautista is a banker and has been running since 2011. She did her first marathon on 2013 and has done 2 road ultramarathons since. She’s now more inclined to explore trails and mountains. She just tied the knot last June 28, 2014 and is preparing for her first trail marathon.

Zoot Ultra TT 7.0

MAXXED BRICE AND MAXXED ASHTON Surely you’d earn extra love points from your other half this couples’ month when you gift him or her the Maxxed Brice and Ashton Running Shoes. Please her with Maxxed Brice’s high abrasion rubber that gives this shoe-meister an extra ability for long runs and its lightweight materials that evoke an almost barefoot feel. On one hand, spoil your man by treating him with a pair of genuinely good sprint/trail running Maxxed Ashton shoe. It’s beyond compare for its 3D stereo rubber that protects the footwear from dirt, mud, or dusk. Save him from strains and injuries while he’s enjoying the great outdoors, thanks to Ashton’s midsole gel type rubber.

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

Maxxed Brice P2,499 Sportshouse

Maxxed Ashton P2,499

Sportshouse

BROOKS RAVENNA 6 Shower your partner lots of love by grabbing Brooks’ latest addition to its Ravenna series and go matchy-matchy with your hubby or lady in this Month of Hearts. This pair’s BioMoGo DNA cushioning brings out comfort like no other while its Segmented Crash Pad feature allows full ground contact and seamless heel to toe transition.

Its adjustable saddle wrapping from heel to mid foot provides a snug fit so you can easily zoom your way to the finish line.

P5,495.00

Toby’s Sports, RUNNR, and The SM Store

=SPORTSHOUSE AND BROOKS PHILIPPINES

TWO OF THE MOST TRUSTED AND DISTINGUISHED BRANDS IN THE REALM OF SPORTS RECOMMEND SOME OF THE LATEST ADDITIONS IN THEIR GEAR ROSTER THAT CAN BE GREAT VALENTINE PRESENTS FOR YOUR DEAREST SPORTS TRI MATE.

THE EXPERT

EXPERT ADVICE

COACH ANI DE LEON-BROWN Coach Ani de Leon-Brown, Philippine triathlon team’s High Performance Coach and 11-time Ironman-distance finisher. Coach Ani is married to triathlon Coach Dan Brown. He is a 23-time Ironman distance finisher, Ultraman Hawaii World Championship 2006 6th place finisher. Dan has also coached both the Philippine and Korean National Triathlon Teams. They have a son, Dash.

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

CHRONO CHIEFTAIN

Do not burn out in the first quarter and suffer for the rest of the season. Build up slowly, and train through your tune-up races without making a big fuss.

Q A

What’s the most important concept in creating and executing a training plan?

The important concepts to consider are: a. Abilities and aspirations of the athlete. What is his current level of fitness, what amount of work is he willing to do, and what are his goals? b. Time and lifestyle constraints and how we can work around them. c. Proper periodization. If the athlete has prepared the right way, progressively over a prolonged period, then success is a real possibility. d. Nutrition should also be addressed. A lot of times even the best trainers can be undisciplined with the way they eat. Some overdo it, some do not eat enough, a lot just have no idea what to eat. e. Include strengthening sessions where necessary, especially in the base period of the program. f. Other things to consider are: typical training environment, access to facilities, training companions? These are small, day-to-day things, but they do spell the difference between performing well and getting by satisfactorily.

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Do’s & don’ts

Always use a race checklist. I have a friend who has hers laminated and always stuck inside her tri-bag.

Bring nutrition and hydration that you are accustomed to if you are very picky (or if your stomach is) as you cannot ensure these will be available at the race venue.

Q

How hard should I train during the first quarter of the year? What should I take into consideration?

a. A lot of major races have now shown up very early in the year in the Philippine calendar. If you are registered for any of these, then you should have been training in the last quarter the year before, so you can easily do the harder/ longer sets required in the weeks leading up to these events. b. However, some (including myself) use certain races as part of their training for something else later in the year. If you’re doing that, then my advice is: Don’t burn out in the first quarter and suffer for it the rest of the season. Build up slowly, and train through your tune-up races without making a big fuss. c. Keep in mind though, that although these may be “just” tune-up races, some of these are long enough to give you a lot of fatigue, so it’s still wise to take it easy for a couple of days after. You can schedule this as your easy week in your training program.

The Asics AP01 SPM Training Watch understands that each step a runner takes, matters. With this in mind, Asics incorporated its two key features, the Steps per Minute (SPM) and the Pace and Distance, into its string of other intelligent and equally interesting specs.

Steps Per Minute gives a precise count of your steps and controls your running rhythm, allowing you to find the most efficient and ideal level of strength to maximize your training.

Pace and Distance feature uses an advanced 3D sensor to ensure precision. Other remarkable features that make the Asics AP01 SPM watch a standout: Its dualtime display, a doublerepeat timer, a threechannel daily alarm, a flash memory that functions even without power supply, and a shoe impact meter that calculates your cushioning properties. Its endurance is also a cut above the rest, thanks to its 5-bar water resistance and a two-year battery life.

Achieve optimum running training with the Asics AP01 SPM Training Watch, the chrono chieftain that’s generous in service and style!

IN TRAVELING FOR AN OUT-OF-TOWN RACE

(whether you’re going solo are as a couple!)

Find out the weekend timetable from the race organizers, so that you do not miss any important things such as bike check-in cutoff, race packet pick-up, race briefing, and last but not the least, your wave start.

Book in advance a hotel/ resort, which is in close proximity to the race venue (as much as your budget can afford

it). There’s nothing like waking up next to the start line.

Traveling with your favorite music, books/ reading material can help while away the long hours of waiting.

Wear compression for travel underneath comfortable clothing and hydrate well throughout your flight.

Price Available Upon Request Available at Timegear, L Timestudio Boutiques, ASICS Greenbelt 3, and Zalora Philippines

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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NUTRITION & DIET

EATING RIGHT > MAINTAINING A HEALTHY BODY > RECIPES > LOADING UP > HYDRATION

Eatin g for R e c o v e ry

Knowing your fatigue levels will help you decide if you should be training more or if you are training enough and if you are resting and recovering enough.

EATING HIGH VALUE NUTRIENTS DURING THE NEXT 24 HOURS

WHAT IS FATIGUE? The usual way of identifying fatigue is through qualitative measures. It’s as simple as feeling really tired. Whether you lacked sleep the night before, or you feel like you haven’t had enough rest, fatigue can greatly affect your performance during training and racing. Because of this, it’s important to know if you’re over-fatigued. More than just basing tiredness on your “personal scale,” there’s a way to find out, quantitatively, what level of fatigue you are feeling.

Why should you even quantify fatigue? Knowing your fatigue levels will help you decide if you should be training more, or if you are training enough, and if you are resting and recovering well.

THE “QUANTITY” OF FATIGUE In the absence of high-tech laboratory tests, there’s a simple technique you can do at home using your heart rate monitor, a device almost all endurance athletes own.

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

Identify your resting heart rate. Your resting heart rate (also known as the basal heart rate) is best measured when the training volume is low (such as the start of the year), when there is no lack of sleep and no additional stress factors. Once those conditions are satisfied, the next step is to measure your resting heart rate first thing in the morning, before you jump out of bed on a rest day.

Take note of what the average value is over a 10-minute period because you will need this to be able to identify your fatigue levels on succeeding days.

On days when you feel more tired than usual, you can take your resting heart rate again, first thing in the morning.

Compare the value of your basal resting heart rate to the most recent one. The higher the difference from your basal measurement, the higher your levels of fatigue. Triggers of fatigue such as overtraining, undernourishment, lack of sleep, not recovering enough will elevate your resting heart rate.

WHY FATIGUE IS A GAME-CHANGER In every sport, the overall condition of the athlete is taken into account to know whether the athlete performed at his or her best. Knowing your fatigue levels will help you adjust certain aspects of training to be able to perform better on training days, and, most especially on race day. Fatigue is cumulative. If you don’t adjust certain aspects then fatigue will just keep accumulating until one day, you’re down and you just don’t know what hit you.

If you can adjust your sleeping habits or your training load when your fatigue levels are high, then you might have a better race day. However, the best adjustment you can make is how you recover. Recovery is not just about resting, it’s also about the kind of food you eat after training sessions. Ask yourself, are you feeding your body the right types of food to be able to recover the best way possible?

GETTING ENOUGH SLEEP

Sleep is a natural fatigue neutralizer. By making sure you get enough (each person’s enough is subjective, although 6-8 hours is great) sleep, you help your body recovery better and faster.

Quality REM sleep is also scientifically proven to help the body heal.

SKIPPING THE JUNK

As much as it is tempting, try your best to avoid eating junk and fast food when training and racing. These types of food slow down your recovery process instead of helping your body heal. By choosing to eat the right type of food, you might be able to race your personal best. Keep that in mind the next time you feel like reaching for a bag of chips or ordering a burger meal.

Harvie de Baron, a triathlete of 10 years, is the founder of The Baron Method. He formalized his love for Sports Nutrition through a diploma from Oxford College (with high distinction). www.baronmethod.com behealthy@baronmethod.com

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QUANTIFYING FATIGUE

EVERY ATHLETE HAS EXPERIENCED FATIGUE, BUT HAVE WE EVER ASKED HOW THEY ARRIVED AT THAT CONCLUSION? BY HARVIE DE BARON

When you have heavy training sessions, you should watch what you eat during the next 24 hours. This starts as soon as you finish your training session.

Make sure you eat high value nutrients to help your body recover from rigorous training. Eat whole foods, fresh fruits, raw salads and other food that can contribute to recovery.

RECOVERY

INJURY PREVENTION > REST > RELAXATION > SEASON BREAKS > DOWNTIME

RECOVERY 101

AS YOU INCREASE THE FREQUENCY OF YOUR TRAINING SESSIONS, MAKE SURE TO PRACTICE IMPORTANT RECOVERY TECHNIQUES BY SHEM LEONG If you just got bitten by the triathlon bug, then you are likely excited to train every single day. Keep in mind, however, that as you train for 8 to 10 hours or more a week, the issue of recovery becomes ever more important.

O v e r c omein g Fatig u To geth e r

FLUSHING THE LEGS A relatively hard bike or run session, like power intervals on the bike trainer or speed work at the track, produces metabolic waste.

If not cleared from the legs, it will impede the body’s natural process of recovery and adaptation.

The principle behind “flushing the legs” is to move the deoxygenated, low nutrient, stale blood back to the venous system for filtration through the liver and then through the lungs for re-oxygenation. Fresh blood, full of oxygen and nutrients, is returned to the legs, setting up a good physiological environment for muscular rest and repair.

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The principle behind “flushing the legs” is to move the deoxygenated, low nutrient, stale blood back to the venous system for the filtration through the liver and then through the lungs for reoxygentaion.

Some ways to fl ush th e le gs inc lud e: + Prop your legs up against the

wall, preferably with your feet at a level above your heart. Lie back and let gravity pull the stale blood out of your legs. This technique works best if you prop your legs up for at least 20 minutes. + An ice bath is a great way to refresh your legs after a particularly long and hard session.

Cold water causes the blood vessels to constrict, squeezing the blood out of the limbs back up through the venous system. + A good massage also has the same effect as flushing the legs. This can be as simple as a quick five-minute rub down in the shower after training or a 20-minute session on the foam

roller. The gold standard is an hour of sports massage. Apart from flushing the legs, a good massage therapist will knead out all the tight knots and realign your muscles. + If you don’t have the luxury of time, then squeeze into a pair of tight, full leg compression garments and get on with your day.

When my husband experiences fatigue or extreme tiredness, he normally talks to me about it. I try to listen and let him express himself [without interrupting / secondguessing him]. After listening to him, I do my best to say encouraging and uplifting things, to allow for positivity to flow into the conversation and general atmosphere.

After we talk, I normally take it upon myself to find something he likes that’ll take his mind off the fatigue or extreme tiredness. I’m talking about trivial things, like Kinder Bueno or Ferrero Rocher – his favorite chocolates, and bigger t hings too, like going out for dinner at his favorite Japanese restaurant, or getting massages.

As a triathlete’s wife, I believe that it’s my job to keep my husband [motivated and positive] by encouraging him, and it’s not my job to tell him how to train better, or perform better at triathlons. This is why I choose the role of cheerleader, rather than coach.

ANIKA MACADAEG DE ROSAS

Anika is married to age-group triathlete Touie de Rosas. She just gave birth to their first baby last January 26.

Follow her blog: http://sunnysynonyms. com/author/amderosas/.

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09

A Keepin g Pace With

COVER STORY

MR. & MRS.

LIFE’S A RACE WITH A COURSE OF HIGHS AND LOWS. DREW AND IYA’S SEPARATE PATHS ALWAYS LED THEM BACK HOME—TO EACH OTHER.

TEXT BY SARAH MORAN

PHOTOGRAPHS BY HEIDI PASCUAL AQUENDE

“I’ve already planned for two races so far: Tri United 1 on March 1 which I’m very excited and nervous about because it will be my first Olympic distance and the Ironman 70.3 Vietnam on May 10.”

Hearing this from newbie triathlete Iya Villania Arellano, 28, is like listening to an elated college freshman talking about all the clubs she’ll be joining in campus. Iya’s foray into triathlon began after marrying longtime beau and veteran triathlete Drew Arellano, 34, last January 31, 2014. In her triathlon debut last November 24, she topped her age group (25-29) at the Tri United 4 in Pampanga.

Drew was quick to acknowledge Iya’s exhilaration, saying she easily gets too excited just thinking about the races she has signed up for this 2015.

Drew hopes to complete all four Tri United races. He and Iya will be competing in the inaugural Ironman 70.3 Vietnam together. The Challenge Philippines Subic on February 21 will be the opening salvo on his race calendar.

The couple strictly follows their respective training programs without being too hard on themselves. They wake up at 5 a.m. or 6 a.m., do their workouts, and head back home to have breakfast together.

“We measure our training on a weekly basis. It depends on our training program. We can do long rides that can last for six hours. That’s just once or

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Give and take

“Make it a personal thing”

Before they married, Iya was content accompanying Drew to trainings and spending time with the wives of fellow triathletes. They rode their bikes, but just for leisure. Eventually, the ladies “created” a mini team of their own and before they knew it, they we’re looking into getting into the sport. “Meron na kaming sariling date,” recalls Iya. “One time, Drew asked, ‘What’s your plan today?’ and I’m like, ’We have a team lunch.’ Drew said, ’What? Kailan pa?’”

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Drew acknowledges Iya’s support for his triathlon training ever since he started in 2007. This made it easy for Iya to adjust and get into the sport herself.

“It’s important that the triathlete is transparent and that they share with you their goals. It makes it easy for me to be giving in time and patience for what he has to train and because I understand the load and how important it is,” says Iya. The end result for her was that empathizing with Drew’s needs made her more curious about the sport. “I just wanted to be there and cheer him on.”

Drew says Iya is unselfish. “Ever since he started [triathlon], I said: ‘If that’s what you want to do, suportahan kita.’ It’s one of the reasons why we have a very successful relationship.”

What gave Iya peace of mind is Drew’s constant assurance that family always comes before triathlon. “To hear that is comforting for me. I think that would also give other spouses peace,” she says.

“Don’t get into the sport for each other.

Remember, it has to be a personal thing.”

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twice a week, but still, you know that’s a day that he might actually be free to be with me,” Iya says, glancing at Drew teasingly.

Drew describes their first year of marriage.

“From the moment we decided to get married, I think it’s just uphill from there.” His wife interrupts saying, “Sabihin mo na how things couldn’t get any better. ’Yun talaga ang sagot niya.”

Drew, unable to resist his charming wife, adds, “What we love about getting married, just being under one roof is we just talk about stuff. I guess 40 percent of the time, we talk about triathlon or training. It’s funny because she started less than a year ago.”

With Iya eager to train, waking up early became easier for Drew, even as they continued meeting their showbiz commitments. “We’re lucky to see each other at around 4 p.m. We do the groceries or anything we didn’t get to do in the morning,“ says Iya. “Ginigigil na niya ako by that time,” says Drew. “She says, ‘Ohhh…it’s been so long…ganu’n.’” The comment lands him a playful punch in the arm from Iya.

Iya thinks that getting into the sport to spend time with a spouse might be thoughtful in the beginning, but when you take the sport to the next level, you need to be passionate about triathlon too. “Don’t get into the sport for each other.

Remember, it has to be a personal thing.”

Drew asserts that if you start training right, it leads to natural progression of enjoying the sport, “At the start parang, man, I can’t wake up early but when you’re out there, you’re out on your bike, when you breathe in fresh air, you’ll know: This is the reason why these people are out, training,” he adds, “it’s a personal decision.”

Drew, the master & mentor

So how does Drew support Iya, who’s getting more serious with triathlon?

“I don’t ‘baby’ her,” he says.

Iya agrees. “He prepares my bike stuff, he cooks for me at breakfast after a long training day, but he doesn’t pressure me. He let’s me do my thing. He knows when to back off.

“I also don’t expect to be ‘babied’. We have separate training programs. We have separate goals to achieve. I can’t expect him to run with me.

Masasayang lang yung program niya if magbabagal siya just to keep my pace,” Iya adds.

When Drew realized Iya was really serious with her training, her bike was upgraded to his other bike, a Hurley. “Meron syang electric gearing at ang astig niyang tingnan, it was all matte black, parang lalaki talaga,” says Iya describing her new toy.

But Iya says that just having his husband around to talk to about training is the biggest support. “When he shares his knowledge, that already makes a difference.”

And absence does make the heart grow fonder.

“I’m always excited to travel for my show. My two days out-of-town for work is healthy for the relationship. When I’m traveling, I look forward to going home na. I constantly look forward to something so it doesn’t compromise our relationship,” he says.

What’s the power couple’s plan for Valentine’s Day? Iya and Drew will be assaulting Mt. Pulag for a Special Valentine episode of “Biyahe ni Drew”.

“We’re gonna make love in the woods,” Iya jokes.

We ask Drew how he becomes a responsible Ironman without neglecting his woman. “Make it clear to your partner that triathlon is not the priority. Discuss your goals and objectives,” he says. Honesty and communication are key.

Iya nods and he gives her a sweet smile. We know a message has been delivered.

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11

COUPLES IN SPORTS

THESE ATHLETIC COUPLES SHARE HOW THEY SUPPORT EACH OTHER AND HOW THEY RIDE THROUGH THE PEAKS AND LOWS OF THEIR RELATIONSHIP.

Maris says: We never compromise our quality time together; we make it a point that we always have time for each other by traveling after one of the major races or watching a movie after a tiring training, trying and discovering new restaurants around Metro Manila, or we simply train together. Also part of our daily routine is to read a devotional book for married couples.

Jerome says: Patience and understanding are the main ingredients in dealing with a spouse that you share common interests with. Even though we want to train and race as much as we can, we always put our relationship first before anything.

If we have plans to train or race, we include the other in deciding if we will push through or not, weighing all the factors especially time and money. We always remind ourselves that running will always be around, but our relationship is something that needs to be maintained daily. It’s really just prioritizing and communicating.

MAT O’HALLORAN & JOYETTE JOPSON Mat says: Supporting each other on race day comes in three forms: before, during, and after the event.

Before the event, we take a step back, letting each other go through their routine while facilitating pre-race tasks that could be stressful. During the event, less is more when it comes to boosting each other’s morale during tedious moments. It’s best to plan what you will cheer and where, in advance. After the event, we do an honest debrief of the race, without over-rationalizating to absorb the positive and learn from the negative, so we can do better in the next event.

Joyette says: Mat supports me by planning our year based on our racing season, and then he writes me weekly training programs.

More than the coaching and physical presence, I appreciate the little things like how he makes my post-workout fresh fruit shakes,

LAARNI & OMAR PAREDES We really don’t see leading an active lifestyle as a challenge; it’s a blessing.

We’ve both been sporty since way back, and we’ve known each other since we were kids. Being active is one of the greatest reasons we got together in the first place.

Lack of time isn’t much of an issue since we both understand how important it is to train.

We’re both Herbalife-sponsored athletes and with it comes the responsibility of staying fit. We’re also co-managing our triathlon coaching company so we both have a good grasp of how each other is spending time or energy.

PEPPER & COACH ANGELO LOZADA Pepper says: Angelo manages a swim school, teaches swimming as well as coaches swimmers. The best way I support him is understanding his kind of work, accepting the demands of his job and helping him out in the areas where he needs me. With his kind of job, I make sure that I refrain from adding pressure to his load by tending to kids more. I allow him to watch TV because that’s the only time he gets to relax. Then we have regular Friday date nights with a “no-calls” rule. unless it’s really necessary Saturdays, we go out with our three sons.

Angelo says: Pepper not only teaches Zumba, she also teaches baby swimming and homeschools all our three boys. The best way I support her is to be sensitive with what she needs. I am the no.1 fan whenever she does her Zumba events. I am also doing my best to be an intentional father to my sons. With all the activities she is doing, I make it a point to listen to her whenever she vents off steam from stress. Try to solve the problems she is encountering whenever she asks for it.

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BELINDA & JUSTIN GRANGER Belinda says: The best way to support your partner is to just always be there when things are good and also not so good. When you have both partners doing sport it can be a tricky balancing act. There are certainly times when you need to show support to each other but you’re also tired and struggling to stay positive yourself…

With both us being into sports the greatest thing is that we understand what the other is going through.

When I have a really bad session Justin understands how I am feeling and knows just what is needed to make me feel better again and to see the bigger picture. With both of us being athletes, we always know when to give advice/help and when to just stay away and give space. Justin and I have been doing this sport now for over 20 years so we’ve seen the best and the worst in each other. We know what makes each other tick and we know what it takes to pull each other out of a bad mood.

Justin says: Belinda and I have been married for over 15 years. We spend allot of time together, more than any couple that I know. Support comes naturally for us both. We have realized that, to make the most out of this beautiful lifestyle, we work as a team. Doing stuff to help one another is automatic and not something that needs to be thought about. Motivation is key to success as a sports couple and figuring out when your partner needs extra help to get out the door to train, is important. With friends and relatives you need to find time to drop your guard and loosen up. This is easier when you have good friends and family that know what you’re like and plan around your time. We are both doing what we love and sharing it with your best mate is the best!

COURTESY OF JOYE T TE JOPSON, M ARIA L A Z ARO, ANGELO LOZ ADA , PEPPER LOZ ADA , A N I D E L E O N B R O W N , J U S T I N G R A N G E R , J E R O M E B A U T I S TA , A L E X R U E L O O F I M A G I N E N AT I O N

MARIS & JEROME BAUTISTA

or how he makes us dinner when he knows I have a long workout and will be home late. In return I do things he’s not very fond of, like driving and coordinating with people. I also love cooking his favorite meals like spam musubi, chicken curry, spaghetti with meatballs, lemon pasta, baked macaroni and cheese, and chocolate chip cookies.

STRENGTH & CONDITIONING FLEXIBILITY > STRENGTH & CORE EXERCISES > RUNNING DRILLS

TAKE IT TO THE SIDE IMPROVE YOUR SHOULDER STRENGTH, CORE STABILITY, AND RUNNING ECONOMY WITH THE STACKED SIDE PLANK

BY SAUL ANTHONY SIBAYAN

The staggered side plank is a good anti-lateral flexion exercise. Because the feet are separated from each other, it promotes a wider base of support, making the exercise easier. Moving forward, we’ll show you how and why the stacked side plank can improve running efficiency.

By keeping your feet together, you narrow your base of support. This makes your body unstable, further challenging your core. This exercise is not only an anti-flexion exercise, it is also an anti-rotation exercise. In running, there is an acceptable trunk rotation of around 5 to 8 degrees. Going more than that results in unnecessary body movements, wasting energy and reducing efficiency. The purpose of proper arm swing in running is to counteract the movement of your legs and also decrease trunk rotation.

GOAL: Hold this position for at least 30 seconds for 2 to 3 sets per side. You can alternate sides to save time.

You should feel it on your shoulder, back, and core muscles.

This exercise is not only an anti-flexion exercise, it is also an anti-rotation exercise.

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THE W AN HO SC

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STACKED SIDE PLANK STEP 1 Lie on the side with the forearm under the shoulder.

STEP 2 Keep both feet together.

STEP 3 Push the forearm away from the body and lift hips up while using the

forearms and feet to support the weight.

STEP 4 Focus on your hips and butt muscles (glutes). Squeeze the butt to properly

activate the core. This also prevents your butt from sticking out at the back.

STEP 5 Hold this position and always try to keep your body in a straight line.

P AT G O L O Y

STEP 6 Repeat on the other side.

DOWNLOAD THE FREE INTERACTIVE EDITION TO WATCH ANOTHER PROGRESSION OF THE SIDE PLANK: STACKED SIDE PLANK WITH REACH. Saul Anthony Sibayan finished his Masters Degree in Sports Science through the United States Sports Academy. He was a former research assistant at the Exercise Physiology Laboratory of the University of Alabama. He recently passed the Tactical Strength and Conditioning-Facilitator (TSAC-F) certification exam from the National Strength & Conditioning Association (NSCA). FB, Twitter, IG: saulsibayan

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13

Reigning XTERRA Philippines 2014 Female PRO Champ Renata Bucher will see action in XTERRA Albay.

XTERRA ALBAY OFF-ROAD TRIATHLON FEBRUARY 6-8, 2015 LEGAZPI CITY, ALBAY

XTERRA Protegè Mauricio Mendez will be the youngest among the XTERRA Albay PRO Contenders.

Albay Astrodome, venue of the event expo, athlete registration, and the Governor’s Night and Welcome Dinner.

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After four years in Liloan, Cebu, the Philippine edition of the world’s premier off-road triathlon event, XTERRA moves to its new venue in the Bicol Region’s province of Albay.

Now dubbed as XTERRA Albay, the race will provide participants a perfect countryside off-road experience. The race course will be in the 6km perimeter exclusion zone of the majestic and active

SUNRISE E VENT S INC., SURONIN/SHUT TERSTOCK.COM

Flora Duffy, the 2014 XTERRA Worlds Female Champion is a strong contender to the 2015 XTERRA Albay Female PRO crown.

PRO ATHLETES TROOP TO THE PHILIPPINES FOR A CHALLENGING XTERRA ALBAY EXPERIENCE

US Xterra series. That, however does not mean I Leading the contenders will be last year’s runner have an advantage over the other women in the up, Bradley Weiss and third placer, Ben Allen.

Worth of noting though will be the participation race. They all will have prepared equally as well and will be racing for the win too. I’m still very of XTERRA Protégé and newly-turned PRO, new to XTERRA and have only raced one full 19-year old Mauricio Mendez. Mauricio, in his season (2014) so even though I achieved a lot in first year as a PRO, placed 5th overall at last year’s that one year, I have still only done a handful of XTERRA World Championship. He will be the races and lack experience.” youngest PRO contender at the XTERRA Albay.

The XTERRA Asked on whether this will Albay Off-Road Triathlon be his foremost advantage Series is indeed the over the others, he replies perfect setting for the “What I see in my age, opening of the 2015 talking about advantage, is XTERRA Season and that I have a little bit more this will be the case for time for learning than the next three years. most of the other athletes, “We signed with Albay having these experiences for it to be XTERRA at this age is something Philippines’ official invaluable from my point home for three years. of view and here is where I Triathletes should expect want to have all my focus, to have lots of fun and so I can grow as an athlete a wonderful experience and as a person.”

—Mr. Fred Uytengsu, President on the challenging race Meanwhile, Renata of Sunrise Events Inc. course and this year, the Bucher, last year’s Female excitement of being able PRO Champion will be to race with XTERRA World Champ Flora Duffy back to defend her title this year - “The Xterra and upcoming XTERRA Superstar Mauricio Philippines title 2014 was one of my top highlights Mendez.” of the season. I did not expect to win it at all. The *The XTERRA Albay is made possible through heat was a huge impact of the race. I passed the the support of Venue Hosts Province of Albay, leader of the race 200m before the finish line, and I Legazpi City, Municipality of Daraga and the will never forget that moment.”

Town of Sto. Domingo, Hydration Partner Admittedly not one who raced well with Coca-Cola FEMSA, Courier and Logistics Partner pressure, this Swiss Miss vowed to leave all the 2Go Express, Media Partners The Philippine pressure at home. “My goal is not to come to the Star, Endurance Magazine and ABS-CBN Philippines to win the race, it never was. I love the Sports + Action, Official Insurer Prudential Life sport, and I love to explore new places.” She adds, Guarantee, Columbia, David’s Salon, Finisher “I want to learn more about Albay and the history Pix, Garmin, Intercare, Shotz, the Department of it. Also I want to see the volcano and many of of Tourism and the Tourism Promotions Board the smiling kids’ faces. In my memories of the last Philippines. year’s racing in the Philippines, it was all about the big smile of the people.”

Reigning XTERRA World Female PRO Champion, Flora Duffy, will also be part of the deep strong PRO field in XTERRA Albay. “I am really excited to open my 2015 season at Xterra Albay. I have heard such great things about the race from fellow PROs on the circuit, that I had to come see for myself. Even more exciting is the new race venue, which I hear involves a volcano! This past summer, I had the pleasure of meeting Fred (Uytengsu) while he was visiting South Africa.

His for passion for triathlon and desire to grow XTERRA within the Philippines also influenced my decision.”

A strong contender to the Female PRO crown, Flora humbly says “Winning in Maui last year really boosted my confidence, as did winning the

“We decided to go to Albay because the area, backdrop of the province is in-line with our objective of sports tourism as a company and add to that the generous support of the province through its governor, Gov. Joey Salceda.”

Mayon Volcano. It starts with the swim in the shores of Lidong in Mayon Riviera where the open water is calm and deep and the beach with black sands. The bike course will have wide and open trails and will provide a scenic view of Mayon and Legazpi, Albay while passing through fire roads, grass lands, sand and rocky trails. The run course will follow the ATV route in Mayon characterized by varied terrains such as rocky and sandy areas, river beds and grass lands.

“We decided to go to Albay because the area, backdrop of the province is in-line with our objective of sports tourism as a company and add to that the generous support of the province through its governor, Gov. Joey Salceda.”, says Mr. Fred Uytengsu, President of Sunrise Events Inc., the organization behind XTERRA Philippines.

Seemingly owing to the promise of a perfect off-road racing experience and a challenging race course, this year’s event had attracted the most number of PROs from different parts of the world.

Fifteen male and female PROs from ten countries will make up this year’s PRO field, the most this event ever had since its inception in 2011.

With the retirement of last year’s Male PRO Champion, Dan Hugo, from professional racing, the male PRO crown will be up for grabs this year.

Subscribe to our Social Media Accounts to receive updates!

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THE BULL RUNNER DREAM ULAH MARATHON 2015

FEBRUARY 22, 2015 NUVALI, STA. ROSA, LAGUNA

Why did you join The Bull Runner (TBR) ULAH Dream Marathon?

Ever since we started running last July 2013 (Milo Marathon was our first run. I ran 10k and Che ran 5k.) we have included TBR marathon in our bucket list of races. We really like to experience running in TBR. What’s the difference you’ve experienced since you joined the Day 1 of the Bull Sessions and now?

We learned the use of interval timers for pacing and its benefits. We never knew about this until attending the sessions. This pacing made us preserve our energy and endure longer distances. We now know about proper nutrition and recovery foods; also gait analysis for choosing the right running shoes, and a whole lot more. TBR is not merely for new runners but also for those who want to improve their knowledge in running.

How has the TBR ULAH Dream Marathon changed your life so far?

TBR gave us a new perspective on running. We are now aware of a lot of things especially on

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NAME: Ernest Froilan C. Carual AGE: 36 PROFESSION: Associate Manager WIFE’S NAME: Cherrielyn Caponpon WIFE’S AGE: 34 WIFE’S PROFESSION: Team Lead

how to prepare for races. We know better now on what are DOs and DONTs before, during and after an event and that we can share these to our friends who would like to start running. Here is a list of the particular things I learned from TBR, so far, that might also be helpful to beginner runners out there: 1. The importance of stretching before and after a race.

2. When is the best time to eat (and eating the right food) before the race. We learned that an average human can completely digest a food in 3 hours.

During the race eat something that can easily be digested and so your body can use it right away.

Carbo load at least 3 days before race day.

3. Strengthening is not enough, speed training is also needed.

4. Shoe laces should not be too tight as your feet will surely expand during the race.

5. The best time to buy a pair of running shoes is in the afternoon as your feet are already expanded. Wear the socks that you would wear on race day when trying out a new shoe.

6. Never try anything new on race day that includes everything from power gels, shirts, shorts, visor, socks and shoes etc.

7. Tapering at least 2 to 3 weeks before the race day.

8. Run/Walk time interval pacing really helped in preserving energy and finishing strong.

For more information, visit www.tbrdream.com.

J AY M I E P I Z Z A R O . E R N E S T C A R U A L

Now on its fifth year, The Bull Runner Dream ULAH Marathon, the first and only marathon in the world that caters exclusively to first and second-time marathon runners, will once again fulfill many rookie long-distance runners’ dreams of finishing a 42K run. This inspiring breakthrough in the marathon realm was founded by the Community Editor of Endurance Sports and The Bull Runner, herself, Jaymie Pizarro and Jim Lafferty, retired Procter and Gamble general manager.

Around 900 runners are expected to converge in Nuvali at 1 a.m. of February 22 and begin the race an hour after. Fresh air and scenic views of Mt. Makiling, Laguna de Bay, and Tagaytay Ridge along the race route await them. But the best part of the route is the finish line, where supportive family members and friends await them with open arms.

Ernest Carual, one of those dreamers who is determined to shed sweat, toil, and even tears just to reach that much-coveted 42K finish line, puts his two cents on why he decided to join the race and the good things he’s already gaining from it even prior to the big day.

TRIATHLON WORLD CHAMP MACCA HEADS WORLD CLASS PRO FIELD IN 2015 YELLOW CAB PIZZA CHALLENGE PHILIPPINES SUBICBATAAN YELLOWCAB CHALLENGE PHILIPPINES SUBIC-BATAAN Multiple World Champion Chris “Macca” McCormack will lead a fast and competitive Pro field who will compete in the YellowCab Challenge Philippines this 21st of February 2015. The presence of Challenge Atlantic City winner Fredrik Croneborg (SWE) and the inaugural Challenge Philippines 2nd place finisher Michael Murphy (AUS) will surely ratchet up the competition.

With the tough and hilly bike course, expect a charge in the hills by strong cyclists like former cycling Pro Domenico Passuello (ITA). He will be playing darkhorse and is coming off a great season winning 2014 Challenge Rimini and Challenge Sardinia.

Completing the lineup will be Brian Fleischmann (USA), 2013 Challenge Laguna Phuket winner Rasmus Petraeus (DEN), Eric Watson (AUS) and Austrian upstart Christoph Schlagbauer (AUT), who will be racing for the first time in the Philippines.

Heading the world class women’s Pro field and racing in her first Challenge race will be Kelly Williamson, who just had an impressive 2014 season which was highlighted by her win in Ironman Texas. Lining up with Williamson will be 2014 Challenge Batemans Bay and IM 70.3 St. Croix winner Radka Vodickova (CZE), uber cyclist and Olympic medalist Emma Pooley (GBR), who placed 3rd in last year’s event.

Likely to surprise will be Parys 18

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Edwards (GBR), who was winner in 2013 ITU World Championships in London. Rounding out the list are hometown favourite Monica Torres (PHI), Carole Fuchs (THA), Katja Rabe (DEU), European campaigner Louise Rundqvist (SWE) and Stef Puszka (AUS).

“Many of the world’s best have claimed that Challenge Philippines Subic-Bataan is the Toughest Half Distance Race in Asia! No doubt this old school course will put you to the test, but it is also achievable and breathtakingly beautiful. Bataan provides a setting that the world would want to see. It’s a race that will celebrate hard work and it does provide bragging rights for a lifetime!” added Dave Voth, Leverage Sports Asia CEO and Chairman of Challenge Philippines Subic-Bataan.

With the most prestigious and fastest Pro field assembled in Southeast Asia, the 2015 Challenge Philippines Subic-Bataan is a race to look forward to. Spectators are encourage to join in all of the festivites and there will be special new cheering stations along the course. The post race Awards Party, at Lighthouse Resort in Subic and open for all, will be Epic with top entertainment, Pinoy food and celebrities in attendance.

This world class season opener for long distance racing in the Philippines will be held in Camayan Beach Resort, Subic Bay and the rugged and beautiful province of Bataan on 21st of February.

CHALLENGE PHILIPPINES

FEBRUARY 21, 2015 SUBIC-BATAAN

EVENT LISTINGS

FEBRUARY 01 ›› Condura Skyway Marathon FEBRUARY 6-8 ›› Manila to Baguio 250k Ultramarathon Race FEBRUARY 07, 2015 ›› 2015 Pilipinas Akyathlon FEBRUARY 8 ›› XTRERRA Albay Off-road Triathlon ›› Luneta to Tagaytay (LUZTA) Midnight Ultramarathon Race

MARCH 1 ›› Tri United 1 Subic ›› ITracc-Maxxed Sierra 51050 Relay and Half Marathon MARCH 6-8 ›› Malasimbo Music and Arts Festival MARCH 7-8 ›› 7th Bataan Death March 102K Ultramarathon Race MARCH 8 ›› Century Tuna Ironman 70.3

FEBRUARY 9-13 ›› Visayas Kite Challenge 2015

MARCH 9 ›› All-Women Ultramarathon

FEBRUARY 15 ›› Speedway Duathlon ›› Speedway Criterium ›› Speedway Time Trial

MARCH 15, 2015 ›› 2nd Corregidor Marathon

FEBRUARY 21 ›› Challenge Philippines (Subic) FEBRUARY 22 ›› TBR Dream Marathon ›› Davao 50 Ultramarathon

MARCH 16, 2015 ›› 5th Corregidor International Half Marathon MARCH 21 ›› National Age Group Triathlon Series Leg 2 MARCH 22 ›› Bike King Aquathlon

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BIKE SHOPS GIOVAN CYCLE CENTER 115-C Kamias St., Quezon City (in front of Shell Gas Station) ALL TERRA CYCLERY Ortigas Home Depot, Julia Vargas, Ortigas Center, Pasig A RUNNER’S CIRCLE PH Unit H, Aloha Hotel, 2150 Roxas Boulevard, cor., Quirino Avenue, Malate, Manila BARNEY’S BIKES 5th Level, Gaisano Mall, 8000 Davao City BIKE LINE Unit 401 Westgate Auto Cluster, Filinvest City, Alabang, Muntinlupa

CHRISTY’S BIKESHOP 2156 Leveriza Street, Pasay City CYCLE LOGIC G/F Bldg C, Units 3 & 4, Garden Enclave, Parkmall, 6014 Mandaue City, Cebu CYCLING ZONE Shell Service Station, Alabang-Zapote Road, Madrigal Business Park, Alabang, Muntinlupa City ENDLESS BIKE SHOP MAKATI Taylor St. cor., Arnaiz Ave, Makati City EXTREME BIKE SHOP 88 Panay Avenue, South Triangle, Quezon City GC CYCLIST 534 Quezon Blvd., Brgy 394, Quiapo, Manila GEA MARKETING BIKE SHOP 19 Mabini Street Iloilo City

BIKE ONE CYCLES 9 Pasda Bldg., 103 Araneta Ave., cor., P. Florentino St., Brgy. Sto. Domingo, Quezon City BIKE ROOM PHILIPPNES 2190 Leveriza St., Pasay City BIKE STATION #16 President’s Ave., BF Homes Parañaque BIKE TOWN CYCLERY MAKATI 2240 Chino Roces Avenue, Makati City BIKEZILLA G/F Celestra Bldg.

(Yamaha Yzone), Topaz Rd cor. Opal Road, San Antonio, Ortigas Center, Pasig City BOC CYCLE MART Km.17 Zuñiga Compound, MacArthur Hi-way, Malanday, Valenzuela

GRAN TRAIL CYCLES • El Molito Commercial Complex, Madrigal corner Commerce Aves., Alabang, Muntinlupa City • Unit 3, Phoenix Gas Station, Daang Hari cor. Molino Road, Bacoor, Cavite • 822Paseo Tesor Bldg., A. Arnaiz Avenue, Makati City HITCHPRO PHILIPPINES 3675 Bautista St., Brgy. Palanan, Makati City IRON BIKE No. 484 Gregorio Araneta Ave., Dona Imelda, Quezon City JBL BIKE SHOP 11C Corner Lanzones St., McArthur Hi-way, Potrero, Malabon

LIFECYCLE BIKE SHOP Home Depot Chino Roces Ave., Makati City NEW PAULINA’S CYCLE CENTER Cartimar Commercial Villa II, Pasay City NEWTON MULTI-SALES 689 Del Monte Avenue, Quezon City

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PLANET CYCLE SHOPPE Plazuela de Iloilo, Benigno Aquino Ave., Mandurriao, Iloilo City

ADIDAS OUTLET Level 1, Solenad 2, Great Business Inc, Sta. Rosa, Laguna

PRIMO CYCLES Rizal Drive corner., Burgos Circle, Taguig

DYNAMIC SPORT CORPORATION 5/F K-Plaza Bldg. 18 Kamuning Road Quezon City

ROOSEVELT BICYCLE CENTER 223 Roosevelt Avenue, Quezon City

GARMIN CENTER 3/F Millenium Place, Meralco Ave., cor. Julia Vargas Ave., Ortigas Center, Pasig City

ROSS BIKE SHOP 2195 Leveriza Street, Cartimar, Pasay City STORCK STORE MANILA Unit 31, The Portal, Greenfield District, United Street, Mandaluyong City T&R BIKE SHOP Door 10-CCV-11, Cartimar Shopping Center, Pasay City TREK BICYCLE Two Parkade, 30th St., Bonifacio Global City, Taguig UNISON INDUSTRIAL TRADING 172-D D. Tuazon St., Quezon City VELOCIPEDE BIKE SHOP Bldg. B. Royal Place, Don Antonio, Quezon City VELO CITY BIKE SHOP 2195 Leveriza St., Pasay City

JOHN WILKIE 621 J.P. Rizal St., Concepcion Uno, Marikina City

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SECONDWIND RUNNING STORE • 45 Malingap St., Teachers Village, Quezon City • Unit 03A Ortigas Home Depot, J. Vargas Avenue, Pasig City • Unit 107, G-Strip, Greenhills Shopping Center, San Juan SPORTSHOUSE Trinoma, Quezon City • SM Megamall, Mandaluyong City • Mall of Asia, Paranaque City • SM North EDSA, Quezon City • SM Novaliches • Robinson’s Galleria • SM Marikina • SM Fairview • SM Bicutan • SM Bacoor Cavite • SM Sta. Rosa • SM Calamba • SM Lipa • SM Batangas • SM Baliuag, SM Marilao • Robinson’s Malolos • SM Pampanga • SM Clark • Marquee Mall • SM Olongapo • SM Baguio • Baguio Azotea • Robinson’s Palawan • Robinson’s Bacolod • SM Cebu • SM CDO • SM Iloilo-Delgado • SM Iloilo Mandurriao • SM Bacolod • SM Cebu-Consolacion • SM Naga • SM Davao • SM Davao Lanang • SM Gensan THE BRICK MULTISPORT STORE Unit 1 Woodridge Apartments, Upper McKinley Road, McKinley Hill, Taguig City THE VILLAGE SPORTS CLUB El Grande corner Tropical Avenue BF Homes, Paranaque TOBY’S ARENA • Level 1 Shangri-La Plaza • Level 1 SM Mall of Asia • Level 2 Abreeza Davao • Level 3 Glorietta 2 • Level 3 SM The Block TOBY’S SPORTS Level 3 Glorietta 4 • Level 1, SM Southmall CDO • Ground Level, Limketkai • Lower Ground, SM Fairview • Lower Ground, SM San Lazaro • Level

2, SM Baguio • Ground Level, SM Pampanga • Level 2, SM Marilao • Level 3, SM Marikina • Ground Level, SM Baliuag • Lower Ground, SM Manila • Level 2, Robinson’s Metro East • Lower Ground Level, SM Iloilo • Lower Level, SM Cebu-Main • Lower Ground Level, SM Bacoor • Level 2, SM Taytay • Level 2, SM Masinag • Ground Level Trinoma • Level 1 Greenhills • Level 2 Midtown Wing Robinsons Ermita • Level 2 Bldg. A SM Megamall • Level 3 Robinsons Galleria • Level 3 SM Centerpoint • Level 4 SM Aura Taguig

FITNESS CENTERS CELEBRITY SPORTS CLUB G/F Executive Office Capitol Hills Drive, Quezon City MANILA POLO CLUB Mckinley Road, Forbes Park, Makati City PEAK FORM MANILA Unit 807 8th Floor, Infinity Bldg., 26th St., BGC, Taguig SUMMIT WELLNESS CENTER 4/F West Tower, Philippine Stock Exchange Center, Pasig City

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WEEK AT A GLANCE MESSAGE

FEBRUARY 6, 2015 (FRIDAY) 12:00 NN to 5:00 PM

Athlete Registration Open

Albay Astrodome

FROM ALBAY GOVERNOR JOEY SARTE SALCEDA

XTERRA Albay Expo Open XTERRA Media Center Open

FEBRUARY 7, 2015 (SATURDAY) 6:00 AM to 9:00 AM

Breakfast

Various Hotels

7:00 AM

Start of Shuttle Service

Airport/Hotel/Swim Start

8:00 AM to 10:00 AM

Swim Course Open

Swim Start - Lidong Sto, Domingo

10:00 AM to 2:00 PM

Bike Course Ride Out

9:00 AM to 3:00 PM

Bike Check In

T1 at Lidong Sto. Domingo

Bike Service Open 9:00 AM to 6:00 PM

Expo Open to All

Albay Astrodome

T2 Bag Drop Off 9:00 AM to 12:00 NN

Athlete Registration Open XTERRA Media Center Open

2:00 PM to 5:30 PM

Athlete Registration Open XTERRA Media Center Open

03:00 PM

Meet the Pros Press Conference

04:00 PM

Race Briefing

05:00 PM

Catholic Mass

06:00 PM

Governor’s Night & Welcome Dinner Last Shuttle Back to Hotels

FEBRUARY 8, 2015 (SUNDAY) 4:30 AM

Hotels to Serve Breakfast

Various Hotels

5:00 AM

Media Center Open

Swim Start

5:15 AM

Shuttle from Hotels to Race Central

From Various Hotels

5:15 AM

Transition Area Open

T1 at Lidong Sto. Domingo

6:30 AM

Transition Area Closes

7:00 AM

Race Starts to XTERRA FULL

8:00 AM

Race Starts to XTERRA LITE

12:00 NN

Bike Cut-Off

12:15 PM

Bike Check Out

9:00 AM to 2:00 PM

Expo Open to All

11:00 AM to 1:30 PM

Lunch

12:00 NN

Awarding Ceremonies

02:30 PM

Shuttle Back to Hotels

(NO BIKE CHECK IN ON RACE DAY)

T2 at Cagsawa Ruins Park Cagsawa Ruins Park

Man’s eternal pursuit of excellence has pushed us to participate in competitive activities since the beginning of time. And there are two reasons why we compete: for mastery and for performance. The former is for glory, for recognition, and for the satisfaction of proving that we are best in our class. The latter is for improving our skills, for attaining a self-imposed goal and for gaining mastery of a certain task.

These goals could be both or singly pursued.

These goals must be high in the minds of the organizers of the early races that started the classic Marathon in the Olympics. Over the years, other race formats were devised to include various competencies related to speed and stamina. Thus, in 1996 a race that included the ability to swim an open ocean, ride a bike and run a trail was organized in Maui, Hawaii. It was the race that would later become a world racing event called XTERRA. The race has been held several times in the Philippines. I am very happy that in 2015 it has finally come to the province of Albay. Our province has three features that are hard to find in any other place.

First, the Bikol Region, being an archipelago, is surrounded by an open ocean, the Pacific, the waves of which are of varying roughness in different times of the year.

Second, the terrain is truly intimidating as it starts from sandy shores to undulating hillsides, then up and down the crests and valleys of Mayon, a live and very active volcano with its ever freshly laid lava trail.

Third, the finish line inside the Cagsawa Ruins Heritage Park offers a majestic view of the perfect-coned volcano as well as the ruins of a town that for over two centuries has become the symbol of man’s resilience to the forces of nature!

The venue, which happens to be between the open sea and the volcano, is almost similar to the birthplace of the event and more! In Albay, the beautiful volcano and the heritage park provide the XTERRA Off-Road Triathlon Race with outstanding values that are truly universal.

The Albayanos are a warm, hospitable and funloving people. I am sure that they will be supportive of this event and would be there to keep the participants and spectators safe and happy.

I thank the organizers for choosing Albay as the XTERRA venue for the next three years.

Please be assured of the continued support of the Provincial Government of Albay.

May the fittest, the strongest and the fastest win!

RACE COURSE MAPS COURSE DESCRIPTION

SWIM

The 1.5km swim will start in the shores of Lidong in Mayon Rivera. The area is an abandoned subdivision, with good roads and clean beaches.

The water is calm and deep with black sands.

Transition 1 will also be in this area.

XTERRA FULL 1.5km SWIM. 32km BIKE. 9km RUN. L EGE N D

BIKE

Bike course will have wide and open trails. The whole bike course will provide a view of Mayon Volcano and also Legazpi, Albay. It will be a single loop point to point race. It will pass through the following: -Fire roads -Grass lands -Sand and and rocky trails

XTERRA LITE 500m SWIM. 19km BIKE. 4.5km RUN. RUN

The 10-km run course will follow the ATV route in Mayon It will pass through the following terrain.

-Rocky and sandy areas -River bed -Grass lands

TRANSITION 2

Transition 2 will be found in the bridge heeding to the Cagsawa ruins. The two lane bridge is about 200 meters in length and can accommodate 500 or more participants.

FINISH LINE

Finish line will be located in Cagsawa ruins. Participants will use barangay roads to exits the rice fields heading to the Cagsawa ruins. Participants will enter the area with the Mayon Volcano as the backdrop.

M E ET THE PROS

BEN ALLEN Australia

BRADLEY WEISS, South Africa

BRODIE GARDNER Australia

CHARLIE EPPERSON Guam

FABRIZIO BARTOLI Italy

JOSEPH MILLER Philippines

MAURICIO MENDEZ Mexico

MICHAL BUCEK Slovakia

SIMONE CALAMAI Italy

ALENA STEVENS Slovakia

DAZ PARKER Great Britain

DIMITY-LEE DUKE Australia

FLORA DUFFY Bermuda

JACQUI SLACK Great Britain

MIEKO CAREY Guam

RENATA BUCHER Switzerland