Endurance Sports Issue 31 by New Leaf Multimedia

WWW.ENDURANCE.PH

ISSUE 31

BEAT THE HEAT

IN IT TO WIN IT

YOUR NEXT PR DEPENDS ON THESE KEYS TO AN EFFECTIVE TRAINING PLAN

11 WAYS TO STAY COOL AND HYDRATED

WORK OUT LIKE A PRO

GEAR AND GADGETS TO HELP YOU ACE THAT RACE

COACHES TO CHAMPIONS

MEET SOME OF THE TOP MENTORS WHO CAN BRING OUT THE BEST IN YOU THIS SEASON

MORE CON GET TE

FROM PAGES W NT

TR U

THIS AR ICON ITH

(L TO R: TITUS SALAZAR, SAUL SIBAYAN, JULIAN VALENCIA, ANDY LEUTERIO, ROEL ANO, MOI YAMOYAM)

CTIO N S O N P A G

STRETCH FOR STRENGTH

MUST-DO HIP WORKOUTS FOR MORE POWER, BETTER FORM

PLUS: 40TH MILO MARATHON NATIONAL FINALS • COLOR MANILA RUN YEAR 5 • BLUE PALAWAN INTERNATIONAL KITEBOARD OPEN 2017

IN THIS ISSUE

GET MORE CONTENT

MENTORING MAVENS: Get to know these six superb endurance sports mentors of some of today's promising and prime athletes, along with their commendable coaching techniques. (L-R: ROEL ANO, SAUL SIBAYAN, TITUS SALAZAR, JULIAN VALENCIA, ANDY LEUTERIO, MOI YAMOYAM)

02 GEAR GUIDE

SCAN THIS QR CODE TO DOWNLOAD THE FREE LAYAR APP

04 FEATURE

STEP 1 DOWNLOAD the Free Layar app available in Android and iOS

06 EXPERT ADVICE 08 STRENGTH &

CONDITIONING

10 NUTRITION & DIET 11 COVER STORY 16 RACE RECAP LOOK FOR THIS AR ICON

19 EVENT

INTERNET CONNECTION REQUIRED

JANUARY

EVENTLISTINGS FEBRUARY

200km 28 Audax (Rizal)

Soleus Running Dance Fest

4-5

Pilipinas Akyathlon: The Philippine International Skyrace

National Age Group Triathlon (NAGT) 2017 Subic Leg

7-Eleven Run

editorial team

publisher

SARAH MORAN

editorial coordinator

RAIZA CABUGWANG

TBR Dream Marathon

Audax 200km and 300km (Subic)

4-5

Corregidor Marathon Cordillera Mountain Ultra

editorial assistant

DARLANNE SUE ONG

jr . art director

Guerilla Race Up North

SMDC Run

DON VELASCO, ANI DE LEONBROWN, SAUL ANTHONY SIBAYAN, MAAN PAMARAN contributors sales and marketing

LYCHELLE ANG KAREN ODCENADA

jr . associate publishers production

EDEN BAYSIC

production director

MARCH 4

STEP 3 DISCOVER interactive content

TIRSO JESUS PARPAN III

2017 Tri United Standard

STEP 2 SCAN the AR icon by viewing it at the center of your screen from a six inch distance between the device and the page

MA. FRANCHESCA KATHRYN REYES

production supervisor

4-5

Corregidor International Half-Marathon OYM (On Your Mark) Cebu

OYM Trilogy Leg 1 Atleta Ako Women’s Aquathlon Race

Pinoy Fitness SUB1 10K Challenge

custom publishing

KIMBERLY CLAIRE BERNARDO art director

ANGELICA ANGELES, JOMEL CATANDUANES

graphic artists

finance and admin

MA. LEONORA MASAGCA

disbursement analyst

LITO TOLENTINO

admin assistant executivei

CONNECT WITH US! Endurance Sports is published by New Leaf Multimedia Outsourcing Inc Room 204, 2nd Floor, Citimotors Building, Chino Roces Avenue corner Don Bosco 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.

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN

directors

NEW YEAR,

+ + + + + + + + + + + + + + + + + + + + + + + 01 LAKE CX402

P18,000 | Bikezilla

Is being a faster and better rider part of your New Year’s resolutions? Tick that off by the end of this year from your bucket list with help from this cycling shoe legend that goes all out to provide peak pedaling experience. With the Lake CX402’s perforated Kangaroo leather heel liner that provides luxuriant grip, its dual Boa Closure System that enhances foot retention and ensures that nary a watt is wasted once you start cranking those gears, as well as its heat-moldable Custom Fit carbon fiber sole that ensures perfect fit and incredible heel hold, it’s definitely worth a shell out. 02 2XU PERFORM COMPRESSION TRI SUIT

P8,300 (Women’s) | Planet Sports (Rockwell)

Your maiden tri race this 2017 is, for sure, going to be full of hope for a PR and will set your own bar high. With the 2XU Perform Compression Tri Suit, you’re in for a favorable start, kudos to its flatlock stitching that grants a snug stretch and smoothness, a Y Elastic Grip feature that ensures a secure fit on the arms and legs, as well as an Elite LD Chamois property that features revolutionary perforation technology for ventilation, plus impressive quick drying capability for greater comfort. 03 GIRO SYNTHE

P12,550 | Primo Cycles

Get a literal grand head start on your 2017 cycling journey with the Giro Synthe. Among its noteworthy features: a Roc Loc® Air Fit System that allows cool airflow to pass directly over your head, further enhancing the performance of vents,

and internal channels that exhaust heat out of the gear. It’s also a major head-turner for its Aero Mesh Panels with a dedicated port for securely docking sunglasses as you ride. 04 SPEEDO FUTURA

BIOFUSE MIRROR

P1,488 | Speedo (Bonifacio High Street)

Year-round focused and fuss-free swim sessions is what you’ll get when you have a pair of these on, thanks to its Biofuse® technology that delivers a truly comfortable fit, its wide-vision lens with anti-fog technology and UV filter for 180-degree peripheral vision and clarity, along with its side clip that makes adjusting the goggle quick and simple. 05 BROOKS RAVENNA 7

P6,995 | Runnr (Trinoma)

Kick into high gear this new year with the Brooks Ravenna 7, equipped with its BioMogo DNA Midsole Cushioning feature that dynamically adapts to every step and stride, its Propulsion Pods that provide responsive cushioning, and Diagonal Roll Bar property that guides the body back into its natural motion pattern. 06 TREK EMONDA S 5 (2017)

P96,999 | Trek Bicycle Store Manila

Pedal pushers, nothing will say “Bring it on, 2017!” better than the Trek Emonda S 5! Its 300 Series OCLV Carbon provides best-in-class weight, strength, and stiffness, along with its H2 Fit feature that gives an optimum bike fit, an ultra-responsive ride, and puts riders in the right position for power and performance. These will surely push you closer towards new cycling goals.

+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +01+ + + + 02 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 03 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +

+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 06 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +

+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +

Bikezilla facebook.com/BikezillaPH • Planet Sports planetsports.com.ph • Primo Cycles facebook.com/PrimoCycles • Speedo speedo.com.ph • Runnr facebook.com/RUNNRph • Trek Bicycle Store Manila facebook.com/trekbicyclestoremanila P H OTO S CO U RT E S Y O F J I J O D E G U Z M A N , 2 X U. CO M , LO N D O N B I C YC L E W O R K S H O P. CO M , A M A Z O N . CO .U K , B R O O K S R U N N I N G . CO M

ENDURANCE SPORTS | WWW.ENDURANCE.PH

, NEW GEAR

+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +GET+ OFF + TO + A+FLYING + +START + +THIS + 2017 + +WITH + + + + + + + PERFORMANCEENHANCING TRI TOOLS OF THE TRADE. BY RAIZA CABUGWANG

+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 07 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +08+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +09+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +10 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 12+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +

+ + + + + + + + + + + + + + + + + + + + + + +

07 ARENA PULLKICK PRO

P795 | Arena (Shangri-La Plaza)

Kickstart your 2017 swim training with Arena’s Pullkick Pro. This dynamic, dual-purpose tool for professional swimmers acts as both a kickboard and pullbuoy. When used as pull buoy, its small size and innovative grip increase core stability so you can zero in on your arms and developing endurance. Made of lightweight, soft foam, it feels great to the touch and transitions comfortably to a kickboard for training your legs with. 08 NEWTON GRAVITY V

P8,995 | Runnr (Trinoma)

Say hello to a stronger, swifter, and more serious running version of you this 2017 by stepping into the Newton Gravity V. This nifty neutral trainer renders supreme snug and breathability, thanks to its seamless engineered mesh upper. It also combines its highly responsive Point of Power (P.O.P.) 1 platform with an innovative, new bottom for enhanced flexibility and full foot cushioning. 09 FINIS ULTRA MESH GEAR BACKPACK

P1,295 | Wetshop (Greenhills)

Another year’s done and dusted so it’s about time that you bid adieu to your used (and abused) mesh bag too. Grab the ultra-useful and reliable Finis Ultra Mesh Gear Backpack. Its durable nylon and polyester mesh that lets air flow freely for fast drying, a large bottle compartment and zip pocket that allow for easy storage and accessibility during workouts, and an interior waterproof compartment that’s ideal for dry storage of electronics and other valuables, will keep your tri stash safe while keeping you in good, sporty cheer this new year.

10 UNDER ARMOUR FAVORITE GRAPHIC LEGGINGS

P3,195 | Under Armour (Bonifacio Global City)

Running buffs, give your gams some lovin’ by pulling on a pair of Under Armour Favorite Graphic Leggings. With a soft, ultra-lightweight performance cotton fabric that delivers incredible comfort, a signature Moisture Transport System that wicks sweat to keep you dry, and a lightweight stretch construction that improves mobility for full range of motion, we won’t be surprised if you’ll grab another pair to wear as you increase your run sessions. 11 ASICS GELFUJILYTE

P5,950 | Asics (Bonifacio Global City)

Step your trail running game up a notch this 2017 with a pair of Asics Gel-Fujilyte. This ace trail running pair has a Rock Protection Plate that acts as a shield against stone bruises, a trail-specific outsole with a perforated sockliner for improved water drainage and enhanced breathability, and a Lace Garage™ Technology that enables the laces to be tucked in and unexposed. 12 CAMELBAK EDDY

P700 (.75 liters) Basekamp (Robinsons Galleria)

Why would we pick this over the wide array of water bottles in the sports market? We love the CamelBak Eddy’s first-rate features, including its redesigned cap and bite valve that provide faster water flow and enhanced durability, a new, sleek shape that fits in the hand and most cup holders, together with an integrated loop handle that makes it easy to clip a carabiner or carry with the crook of a finger. It also makes portable hydration way simpler with its flip-biteand-sip mechanism.

Arena facebook.com/arenaphilippines • Asics facebook.com/ASICS • Wetshop facebook.com/wetshop • Under Armour underarmour.com.ph • Basekamp facebook.com/basekampofficial P H OTO S CO U RT E S Y O F T R E K B I K E S . CO M , A L L E N S S W I M W E A R . CO .U K , S P O RT I T U D E . CO M . A U, F I N I S I N C . CO M , U N D E R A R M O U R . CO M . P H , R A C YC L E S . CO M , E B AY. CO M

ENDURANCE SPORTS | WWW.ENDURANCE.PH

WITH DOZENS OF OF RACES LINED UP FOR THE WHOLE YEAR, IT CAN BE QUITE A CHALLENGE CHOOSING THE ONES TO SIGN UP FOR. JOINING TOO MANY RACES MAY LEAD TO OVERTRAINING AND BURNOUT. HERE’S A CHEAT SHEET TO HELP YOU DECIDE WHICH TO SIGN UP FOR DEPENDING ON YOUR TRAINING AND EXPERIENCE LEVEL. BY COACH DON VELASCO

This is the longest running event in the local triathlon scene. Originally, R NNE the course was infamous for its killer BEGI hills and sweeping descents. In recent years, the course has been modified to suit beginner athletes. Adhering to ITU (International Triathlon Union) standards, the swim, bike, and run consist of multiple loops. Such a setup allows you to find your ideal pace more easily. TIP: Focus on getting comfortable with open water swimming, bike handling, and proper pacing.

5150 BELLEVUE

If you’re unfamiliar with the skills needed to take part in a triathlon, Tri United 4 is the NNER event for you. Since it’s scheduled in BEGI November, it gives you enough time to hone your skills before jumping into the race scene. This race is good for those still scared of open water racing since the swim is held in a 50-m pool. Multiple aid stations and cheering squads throughout the run course keep you safe and going. TIP: Use this race as an introduction to the sport. Racing in a controlled and closed environment such as this is perfect for beginners.

POWERMAN DUATHLON

PANGLAO, BOHOL • NOVEMBER 5, 2017 • BELLEVUE.5150PHILIPPINES.COM 1.5K SWIM-40K BIKE-10K RUN

CLARK FIELD, PAMPANGA • OCTOBER 22, 2017 • POWERMAN.PH 10K RUN-60K BIKE-10K RUN

One of the most enjoyable races in the local triathlon scene. The 5150 NNER Bellevue is both a race and a BEGI vacation rolled into one. You race and get to enjoy the beautiful island of Panglao. Swimming in crystal clear water means seeing more marine life during the swim. The bike is fast, flat, and traverses the entire island. The run goes through the small villages near Bellevue and is filled with local support and spectators.

A duathlon (run-bike-run) is perfect if you’ve got the multisport bug but are still NNER apprehensive about swimming. A stern BEGI warning though, duathlons aren’t easier than triathlons! Running, biking, and running in rapid succession will beat up your legs more than your usual tri. At least with Powerman organizers at the helm, your experience will definitely be worthwhile!

TIP: Bring the family along as support crew; they can enjoy the scenery while you race hard!

TRI UNITED 4

FONTANA, PAMPANGA • NOVEMBER 2017 (DATE TBA) • BIKEKINGPHILIPPINES.COM 750M SWIM-20K BIKE-5K RUN

ENDURANCE SPORTS | WWW.ENDURANCE.PH

TIP: This is a good venue to put your bike handling and pacing to the test. The course is rather flat and cyclistfriendly. Best of all, any bike (in good working condition) is allowed!

P H OTO S CO U RT E S Y O F N T T A S TC S U B I C B AY I N T E R N AT I O N A L T R I AT H LO N , B I K E K I N G P H I L I P P I N E S , T H E B E L L E V U E B O H O L , P O W E R M A N 2017, R E G E N T 5 15 0 , D U R I A N M A N T R I AT H LO N , TA B U E L A N 111 T R I AT H LO N , CO B R A I R O N M A N 7 0.3 P H I L I P P I N E S ,

NTT ASTC SUBIC BAY

SUBIC BAY, OLONGAPO • APRIL 30, 2017 REGONLINE.ACTIVEGLOBAL.COM/SUBIT2017 1.5K SWIM-40K BIKE-10K RUN

REGENT 5150

SUBIC BAY, OLONGAPO • JUNE 4, 2017 REGENT.5150PHILIPPINES.COM 1.5K SWIM-40K BIKE-10K RUN

Notorious for its

TE challenging bike course, EDIA

INTER

the Regent 5150 is definitely not for the inexperienced. Not only do athletes have to tackle the steep hills of Subic Bay, they also need to put their

DURIANMAN TRIATHLON

DAVAO CITY, DAVAO • APRIL 23, 2017 DURIANMANTRI.COM 1.5KM SWIM-40KM BIKE- 10KM RUN

Starting off with a point-to-point TE EDIA cross-channel M R INTE swim, this race whets the appetite of triathletes looking for something different. The bike route involves short, manageable climbs along the coastline. The run can be a bit difficult due to the lack of shade and ambient heat. TIP: This race is a good break from the norm. The unique course and different atmosphere will be a welcome breath of fresh air.

COBRA IRONMAN 70.3 PHILIPPINES

MACTAN ISLAND, CEBU • AUGUST 6, 2017 IRONMAN703PHIL.COM 1.9K SWIM-90K BIKE-21K RUN

One of the most

TE popular races in EDIA

M INTER

the international triathlon scene, the Cobra Ironman 70.3 Philippines boasts of a beautiful swim course, a challenging bike course, and notorious heat on the run. All these make crossing the finish line very fulfilling. Not only is it well-organized and expertly planned, its venue is also home to the most festive triathlon communities in the Philippines. Racing in this city makes you enjoy all 70.3 miles of it! TIP: Treat this as your A-race and aim for that PR! Racing in such a big event will allow you to gauge your performance with respect to foreigners and locals alike.

DON VELASCO

computer engineer; multisport performance coach and bike fitter; consistent podium finisher and triathlete, Team Sante Barley

technical skills to the test as they go around the IDESS loop. This is a narrow, zigzagging stretch of road that can be very tricky. The plus side is that you’ll have the unique experience of hammering through the airport runway; a treat for any triathlete! TIP: Focus on proper pacing especially on the bike. Many get too overzealous and push really hard on the saddle only to bonk on the run.

TABUELAN 226

TABUELAN, CEBU • SEPTEMBER 16, 2017 RACE.PH/TABUELAN226 3.8K SWIM-180K BIKE-42K RUN

Often considered as the “holy grail” NCED of triathlon, racing ADVA a full distance race is on most athletes’ bucket list. While 226kms of racing is definitely not something you would call easy, this race is harder than most. Not only do you have to deal with the undulating terrain, heat will also be a huge factor. Most athletes spend years of training before stepping up to such a distance. For this race, you have to be ready to dig deeper than expected. TIP: “It’s not about who goes the fastest, it’s about who slows down the least.” This is perhaps the best advice for anyone wishing to join a full Ironman distance event. Remember to pace yourself intelligently and to focus on all details such as comfort, nutrition, hydration, and strategy.

TRI UNITED 3

SUBIC BAY, OLONGAPO OCTOBER 23, 2017 BIKEKINGPHILIPPINES.COM 1.9K SWIM-90K BIKE-21K RUN

Definitely the most NCED difficult ADVA halfIronman distance race in the local tri scene, TU3 is not something to be taken lightly. Apart from the familiar swim course, everything in this race will test your mettle. Biking along the hilly, unshaded, and windy roads of SCTEX saps you of your energy reserves rather quickly. On top of that, you’d have to climb up the very daunting Zambales road. This is definitely one of those races where your sheer will, determination, and threshold for pain will be put to the test! TIP: Focus on proper pacing and nutrition. It’s wise to dial your expectations (and effort) a notch back as it will be a long, hot, and tiring day at the office.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

E X P E RT A D V I C E

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

TRAVELING FOR AN OUT-OFTOWN RACE? HERE ARE SOME DO’S & DON’TS ALWAYS USE A RACE CHECKLIST. I have a friend who has hers laminated and stuck inside her tri-bag. BRING YOUR OWN NUTRITION AND HYDRATION that you are accustomed to if you are very picky (or if your stomach is). You can’t ensure these will be available at the race venue.

IN IT TO WIN IT

GET IN THE SHOES OF CERTIFIED COACH ANI DE LEON-BROWN AND FIND OUT HOW COACHES LIKE HER CREATE AND EXECUTE AN EFFECTIVE PERSONAL TRAINING PLAN TO BOOST YOUR CHANCES OF HAVING YOUR BEST PERFORMANCE YET. BY ANI DE LEON-BROWN

OTHER CONSIDERATIONS: 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 just getting by.

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? Time and lifestyle constraints and how we can work around them.

HOW HARD SHOULD A TRIATHLETE TRAIN DURING THE FIRST QUARTER OF THE YEAR? WHAT SHOULD THE TRIATHLETE CONSIDER?

PROPER PERIODIZATION. This refers to progressive preparation by the athlete over a prolonged period. If this is so, then success is a real possibility.

NUTRITION CONCERNS. 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.

GOT A QUESTION? 06

A number of major races now show 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. 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.

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.

BOOK IN ADVANCE A HOTEL/ RESORT, which is in close proximity to the race venue (as much as your budget can afford). It’s a huge relief being able to wake up on race morning with the venue next door or just within decent walking distance. TRAVELING WITH YOUR FAVORITE MUSIC, BOOKS can help lessen nerves and while away the long wait. WEAR COMPRESSION GEAR FOR TRAVEL underneath comfortable clothing and hydrate well throughout your flight.

BUILD UP SLOWLY, AND TRAIN THROUGH YOUR TUNE-UP RACES WITHOUT MAKING A BIG FUSS.

COACH ANI DE LEON-BROWN

is the Philippine triathlon team’s High Performance Coach and an 11-time Ironmandistance finisher. Ani is married to triathlon coach Dan Brown, and they have two kids, Dash and Amaya.

E-mail us at endurancesports@newleafmedia.com.ph or post on our Facebook page: facebook.com/endurancemagph

ENDURANCE SPORTS | WWW.ENDURANCE.PH

PHOTOS COURTESY OF SHUTTERSTOCK

INCLUSION OF STRENGTHENING SESSIONS where necessary, especially in the base period of the program.

personal training plan, created by a coach especially for a specific triathlete should be adhered to, as it is the key to achieving your goals. Coaches usually consider these concepts when creating a training plan for you:

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 most importantly, your wave start.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

S T R E N G T H & CO N D I T I O N I N G

FLEX IBILIT Y > R U NNING DR ILLS > ST R ENGT H & COR E E XE RC I S E S

WORK THAT HIP!

HERE’S AN AWESOME MOVE TO BOOST YOUR HIP’S POWER AND STRENGTH

BY SAUL ANTHONY SIBAYAN

he muscles in front of your hip are responsible for bringing your legs towards your body. This is called the hip flexion. These muscles can easily become tight because of everyday activities like sitting for long periods of time or biking. If your core is not stable, it could also lead to the tightening of the psoas muscle, which can, in turn, lead to lower back

pain. The psoas, formally categorized as hip flexor is located at the front of the hip. It is in between the abdominal and high muscles. These tight muscles may be the reasons why you’re having a hard time performing squats with good form. Avoid tightening of these muscles by mobilizing your hips for more strength and power through this exercise known as the Half-Kneel Flexor Stretch.

HERE’S HOW TO DO IT: STEP 1: Place something soft (like a pillow, folded mat, or an Airex pad) on the ground. Put your right knee on the ground directly under your hip. Make sure your right foot is bent with your toes relaxed on the floor. Put your left foot flat on the floor in front of you with your left leg bent around 90 degrees. Inhale.

ARE YOU OVERDOING IT?

ARE YOU SPREADING YOURSELF TOO THIN IN TERMS OF TRAINING? WATCH OUT FOR THESE SIGNS! →Unexplained and persistently poor performance →Prolonged recovery from usual training sessions or competitions →Disturbed mood states characterized by fatigue, apathy, irritability, depression, and loss of motivation →Elevated resting heart rate →Increased vulnerability to upper respiratory tract infections →Gastrointestinal disturbances →Sleep difficulties →Persistent feeling of soreness and stiffness →Loss of appetite, weight loss, and inability to maintain proper body weight for competition →Development of overuse injuries

ARE YOU FEELING ANY OF THESE?

If you have a pre-existing medical condition, suffering from environmental stress and psychological pressure, and not eating properly, then it will only increase your risk of developing the overtraining syndrome. An imbalance between training and recovery leads to this condition. Always remember to train smart!

STEP 2: Keep your chest out. Slightly press your right knee to the ground and simultaneously raise your arms over your head while slowly bringing your hips forward. Always maintain an upright posture. Exhale and hold the stretch for one to two seconds. NOTE:

STAY IN GOOD FORM

Tighten your core. Squeeze the gluteal muscles of the leg with your knee on the ground while slightly leaning forward.

HERE’S HOW:

Avoid unnecessary arching of your lower back.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

Maintain this posture by shifting your entire body slightly forward.

SAUL ANTHONY SIBAYAN

is a faculty member of UST’s College of Rehabilitation Sciences’ Sports Science Dept.; a fitness coach and coowner of Favour Eat (F-EAT Meals); strength and conditioning consultant of the UST taekwondo team; and founder/head coach of Scientific Endurance Coaching & Training. You can reach him at saulsibayan@gmail.com.

PHOTOS COURTES Y OF PAT GOLOY A ND SHUT TERSTOCK .COM.

You should feel the stretch at the front of your hip and upper thigh. Do this for 5 to 10 repetitions. Do the same for your other leg.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

NUTRITION & DIET

EATING RIG H T > M AINTAINING H EALT H Y BO DY > R ECIPES > LOADING UP > HY D RATI O N

HYDRATE FOR YOUR HEALTH

THERE’S NO OVERSTATING THE IMPORTANCE OF PROPER HYDRATION IN HELPING YOU TRAIN WELL AND PERFORM STRONG. BY SAUL ANTHONY SIBAYAN eat illness can be an issue for triathletes on both the elite and recreational levels. Here are some tips to beat the heat and prevent dehydration:

KNOW THE SIGNS OF DEHYDRATION 1 (LISTEN TO YOUR BODY)

These include dark yellow urine, loss of energy and coordination, cramps, headaches, dizziness or unusual fatigue.

2 GIVE TIME TO ACCLIMATIZATE.

Acclimatization is the body’s way of adapting to a specific environment. This is done by slowly increasing training duration and intensity for the first two weeks in a new environment. In most cases, heat illness occurs during the first few days of training.

DRINKING FLUIDS WITHIN 3 HAVE YOUR REACH

During your workout, training, and races, make sure that fluids are easily accessible.

6 EXERCISE IN THE MORNING OR EVENING This is when the weather is coolest. Avoid direct sunlight to decrease radiant heat from the sun and hot training areas. You might also want to use a sunscreen with ample SPF protection.

7 DRESS FOR THE WEATHER

Keeping cool in hot weather means wearing fewer, light-colored, and breathable clothing and frequently removing gear, like a cap, on your head during a break.

8 REST MORE

Increase the frequency and duration of a rest break, this helps you stay cool and hydrated.

9 DRINK UP

On race day, don’t skip hydration stations. Once you’re acclimatized, you need to increase fluid intake because you’ll have a higher sweat rate. At least get a cup for every station that you pass. You’ll never know if the remaining stations have enough fluids for all the participants.

FAVOR SPORTS DRINKS OVER BRING YOUR OWN SPORTS 10 ALWAYS 4 ALWAYS WATER DRINK

DRINK IT, DON’T POUR IT

Pouring fluid over a certain body part would feel good but won’t lower body temperature at a faster rate or even restore body fluids compared to drinking it.

Having a hand-held sports bottle or fuel belt allows you to drink in between water stations. At least you know that you have what you need. You may never know if there’s ample supply at the hydration stations for all participants.

11 BRING A BUDDY

Having a friend to workout with you helps you enjoy the sport and if anything emergency occurs, you have each other to call on. Proper hydration is a key step in reaching your personal best. Train smart.

Stay Tick, Quick, and Chic with the Alysia Montaño Chicked!

Avid runners, start the new year strong and in style by strapping on Soleus’ Alysia Montaño Chicked! Designed in collaboration with Soleus elite athlete Montaño, a six-time USA outdoor champion middle-distance runner, this wrist royalty is sporty chic in all the right places, with its convertible display feature that lets you view real-time running stats, a 30-lap memory feature to record splits, and a luminescent backlight for visibility in the dark. This trusty timekeeper is certified durable thanks to its PU (polyurethane) Comold strap that withstands wear and tear, as well as its 100-meter water resistant spec. Leave your running contenders in the dust while staying quick and chic too with the help of its five interval timers that give way to efficient training, dual time property for fuss-free time-telling on-the-go, two alarms to keep you on track of important reminders and schedules, plus a bonus engraved signature and Montaño’s silhouette on the watch for added motivation. SOLEUS ALYSIA MONTAÑO CHICKED P2,950 | L Timestudio, Time Gear

PHOTOS COURTESY OF SHUTTERSTOCK , ALYSIAMONTANO.COM AND SOLEUSRUNNING.COM

The 4 to 8 percent carbohydrate concentration in sports drinks fuels muscles, while the sodium and other electrolytes encourage voluntary drinking, and promote rehydration. You’ll also benefit from water that has the same contents of a sports drink but in smaller quantities.

MAKE 2017 YOUR BEST RACE YEAR YET COACHES IN EACH TRIATHLON DISCIPLINE SHARE TIPS ON HOW TO HIT YOUR GOALS FOR THIS YEAR. TEXT BY MAAN D'ASIS PAMARAN | PHOTOS BY JIJO DE GUZMAN

ou should, by now, be marking your calendar for upcoming races. Your past year may have been brutal, beautiful, or boring, but 2017 gives you a chance to set new goals. To make the best use of your time considering your race goals and the fact that life gets in the way of triathlon, we asked these coaches how to build up the right momentum as you train for those races.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

Cycling

SAUL SIBAYAN

→ faculty member of UST’s College of Rehabilitation Sciences, Sports Sciences Department → fitness coach and co-owner of Favour Eat (F-EAT) Meals → strength and conditioning consultant of the UST Taekwondo team → founder/head coach of Scientific Endurance Coaching and Training Facebook: Saul Sibayan E-mail: saulsibayan@gmail.com Mobile: 0917-712-5701 A few weeks after Saul Sibayan finished his BS Sports Science degree back in 2009, he cycled with a group of friends and met a guy from Ormoc who asked him to coach him online. That’s how it all started. From then until 2015, he served as strength and conditioning coach for individuals and Saul Sibayan has been writing for Endurance Sports about Strength and Conditioning since 2014. He is also a certified Tactical Strength and Conditioning Facilitator through the National Strength and Conditioning Association.

different teams in different sports and with varying levels of ability (national, semi-pro and collegiate) levels. He describes his coaching style as a twoway street. “It is based on two things: data and feedback. Data is collected by the devices (power meter, heart rate monitor, GPS devices, etc.) of the athlete. That is where I base my recommendations, analysis and exercise prescription." Sibayan puts a premium on regular feedback from the client. He calls his training method “minimalist,” a principle he has lived by since college. This has also been the template of the training programs that he formulates for his clients who are usually in the intermediate and professional levels. He has worked with Polo Tri’s Fred Uytengsu for strength and conditioning

IT IS ABOUT LETTING THEM TRUST THE PROCESS, TO HAVE THEM BELIEVE THAT SCIENCE IS NOT INSTANT OR MAGIC. -SAUL SIBAYAN

for the 2013 triathlon season and Lara Parpan’s successful rehab from ACL injury to triathlon back in 2013; Audax Philippines’ Carmela Serina-Pearson’s preparation for 2016 Granfondo La Marmotte, and trained triathlete Vince Corpus who was 5th in his age group at the 2015 Active Health Duathlon. He says that he looks for three things that determine potential for improvement: Passion, Dedication, and Discipline. His nonnegotiable rule for his students: Track as much data as possible. Coaching can be challenging. “It is about letting them trust the process, to have them believe that science is not instant or magic,” he says. Sibayan recommends training for around 10 to 20 hours per week. The cycling community is growing, but it too has its challenges. “In cycling, there needs to be more application of sciencebased workout. In general, there’s a need to educate athletes and coaches on the current trends that are being used by international organizations, institutions, and teams.” His tip for a stellar 2017 performance: “Stick to the plan and be picky with the races.”

ENDURANCE SPORTS | WWW.ENDURANCE.PH

Roel Amabao-Ano, a former athlete of the Philippin Air Force military, was among those chosen by Coach Rio dela Cruz to conduct running clinics. Since then, individuals and groups, like Team Soleus approached him for coaching.

Running

ROEL AMABAO-ANO

→ running coach since 2000 → running coach of Team Soleus → member of Rio Dela Cruz’s corps of trusted coaches → former athlete of the Philippine Air Force military → organizer: Coach Roel Birthday Run (annual), Wall 2 Shotgun 10-Mile Race 2014, ULTRA 10-Mile Challenge 2015, and Sierra to Ultra 50K Ultramarathon 2016 Mobile: 0929-536-4904 | Facebook: Roel Amabao-Ano Coach Roel Amabao-Ano hit the ground running, even as a kid in Davao Oriental, where his skills took him to regional and even national competitions. “Where I came from,

Julian Valencia got certifications for coaching from TRAP/ITU as Level 1 Community Coach and Newton for Natural Running. He prefers beginners over elites; he believes that “slow and steady wins the race.”

IF A PERSON HAS A COMPETITIVE MINDSET, HE WILL DO EVERYTHING TO EXCEL. -JULIAN VALENCIA

there was really no training or coaching. Basta tatakbo lang kami. I was exposed to coaching at the Palarong Pambansa levels where we would observe the other teams.” “I was among those chosen by Coach Rio to conduct running clinics. May mga grupo na at mga individuals na lumalapit sa akin para magpaturo. Kinuha na din ako na running coach ng Team Soleus.” With big groups like Soleus, he says the challenge is gathering them for practice, and getting them to listen. “I try to motivate them to train and workout, lalo na kasi gamit nila ang singlet ng Soleus sa events.” He wants to push them to improve their running and make them eager for training. This is one of the reasons why he brought in a set of “halimaw” from Davao, to train with the team and help others aspire for bigger goals. “Gusto ko ’yung pumupunta sila sa akin tapos nagtatanong o nag-didiscuss ng performance nila para matulungan ko sila mag-improve.” An ideal training program for him would be done six times a week, morning and night, for as little as 30 minutes, depending on the race and its distance. “For a sprinter, it can be 30 to 45 minutes in the morning and afternoon.”

Swimming

JULIAN VALENCIA

→ Turtle Pace Sports Coaching → TRAP/ITU Level 1 Community Coach, certified Newton Running Coach → former member of UP’s swimming varsity team E-mail: jay.valencia@gmail.com Mobile: 0928-504-6675 He believes that “Slow and steady wins the race.” This is why he named his sports coaching company Turtle Pace. Julian Valencia is somewhat an amphibian himself, as he used his background in collegiate swimming competitions as a foundation for joining triathlons back in 1993. “Our training was very crude during those days. We biked, ran, and swam na parang ‘Bahala na.’” When he decided to do triathlon again in the mid-2000’s, there was more method to the madness of training. That’s when he decided to get his certifications for coaching

HINDI PUWEDE ’YUNG SASALI KA NG WALA KANG PREPARATION. KAPAG NAHIRAPAN KA, TAPOS HINDI KA NAG-ENJOY, TITIGIL KA SA PAGTAKBO. -ROEL AMABAO-ANO His non-negotiable is trust. “If they don’t trust me, it’s useless. Minsan ang turo ko 30 minutes lang gagawin na one hour. Kapag nainjure ka, di mo makukuha goal mo. Dapat kung ano ang sasabihin ko, yun ang susundin mo.” The running community has a glut of events, he observes, and people need to be choosy on what to join. “’Yung iba na-eenganyo sa dami ng freebies, lahat sinasalihan, tapos magkaka –injury.” His advice: Mark a certain race and then prepare for it. “Hindi puwede ’yung sasali ka ng wala kang preparation. Kapag nahirapan ka, tapos hindi ka nag-enjoy, titigil ka sa pagtakbo.” “Maganda din kumuha ng tamang coach para marating mo ang goal mo.”

• •

from TRAP/ITU (Triathlon Association of the Philippines/International Triathlon Union) as a Level 1 Community Coach and from Newton for Natural Running. Valencia prefers coaching beginners. His students are working people and businessmen, people with day jobs. “My coaching style fits them because I get them a quality workout with an hour or an hour and a half every day, which they can do at their convenience. I do individualized and achievable targets based on an assessment of each client,” he says. His coaching times are flexible, but Saturdays are for long workout rides. His beginners in swimming are the ones who face frustration, he observes, as they

cannot see progress in the same way runners or cyclists do. “I tell them that it is about incremental gains. Sometimes they don’t realize that even though they don’t swim as fast, they are in better condition transitioning into the other disciplines of triathlon. Even if you only improve by a minute or 30 seconds, it is a big thing as long as you are in better shape coming out of the water.” The coaching challenge he encounters is motivating his busy clients to be consistent with their training. Access to information on the Internet adds difficulty too. “They come to me with something they Googled and ask questions. The difference for me is that I have structured my program based on what I learned and their capability according to my assessment. I have to align their thinking with all the information that is coming in left and right. I think that is a challenge not only for me but also for other coaches,” he says. When he assesses talent, he looks at the person’s mindset. “If a person has a competitive mindset, he will do everything to excel. They will devote time to their workouts and do them no matter how tired they are.” His non-negotiable rule, he explains, is “if you don’t do the workout, then don’t expect any improvement.” His pieces of advice for those who want to get into or improve in triathlon: Hire a coach. A coach will help prevent you from getting injured and help you buy the right equipment to make it less expensive. A coach can also motivate you, especially when you get tired. Work with coaches who hold group sessions. It is more fun to work with a group than to train by yourself. Don’t target big races first. Start small. Once you enjoy it, then you move on to the big races. With small races, you can train in two months. A 70.3 (half-Ironman distance) takes about four months training, while for a full Ironman you have to train at least half a year.

• • •

ENDURANCE SPORTS | WWW.ENDURANCE.PH

Titus Salazar is popular in the running community as a physiotherapist (hilot) with deep tissue massage as one of his skills.

Running

TITUS SALAZAR

→ certified IAAF (International Amateur Athletic Federation) Level 4 coach → founder, Up and Running with Coach Titus Salazar → heads the annual Running Clinic for Kids at the Philippine Sports Arena (Ultra) every summer → popular in the running community as a physiotherapist with deep tissue massage as one of his skills → coach of Team Bald Runner

recently placed sixth in the 3-km Female 7-12 Age Group category of the 2016 National MILO Marathon (Manila Leg). Salazar makes it easier for other kids to reach those same goals, especially since he started his grassroots summer running program five years ago that trains up to 60 kids from four to 17 years old. He also coaches adults who get him as their running coach. The main difference between coaching kids and adults is that children have less to unlearn. “Sa malalaki na, mahirap na baguhin yung nakitaan mo ng mali. If you introduce a new system, mahihirapan na siya mag- adapt. Ang ginagawa ko, inuunti-unti ko para hindi siya drastic change. I use my charm and persuasion,” says Salazar, who is also known as a miracle worker with his style of “hilot.” “People come to me before going to the doctor, kasi doon ipapa-MRI ka pa, o kung ano-ano, sa akin, hilot lang.” He calls his style “warm-body coaching”, where he works with his students face to face. “I tried coaching sa Internet, iba ang pakiramdam. Yung ibang nagpapa-coach sa akin, pumupunta pa dito galing Cebu.” He says that Filipino athletes need more discipline. “I trained in China once, and

DAPAT NAKIKINIG KA SA COACH. KAYA NGA SIYA ANDYAN PARA IWASAN ANG MA-INJURE KA.

E-mail: coachtitus2010@yahoo.com Mobile: 0920-536-7037 He seeks to train the next generation of track stars, with his running clinics for kids. Titus Salazar professes an affinity with kids, because he has four children himself. He first had the idea of training children when his niece asked him to help her daughter become healthier through exercise. “Sakitin yung anak niya noon, sabi niya sa akin i-train ko daw para lumakas. The girl, Alana Julianne Halagueña, 15, is now a force to reckon with on the road. She won 2nd place in the 5-km MTR Hongkong Racewalking 2016 (unlike running, racewalking is a foot race that uses a specific technique to be able to walk very fast while maintaining contact with the ground with at least one foot) and is one of PATAFA’s (Philippine Amateur Track and Field Association) champion athletes. Her constant training companion Franxine Louisse Regalado, 13, also a student of Salazar’s,

ENDURANCE SPORTS | WWW.ENDURANCE.PH

-TITUS SALAZAR

when the coach knocks on your door, tayo kaagad, bihis, at takbo palabas. Dito, they take their time, tapos hihintayin pa sila ng coach.” Filipinos should also learn to listen. “Lalo na sa long-distance runners, when the coach tells you to run only this far, huwag mo na isagad, wag mo na lagpasan. Kasi injury ang katapat niyan. Dapat nakikinig ka sa coach. Kaya nga siya andyan para iwasan ang ma-injure ka.” For 2017, Salazar advises: Know the race you will enter and sign up for it. Knowing what it’s all about will help you prepare and focus. Commit to the proper training time and schedule. “Too-short training times will result in injuries, then lower self-esteem, and lead to thoughts of quitting, kasi masakit.” Find a race and stick to your preparations for it. “When it is done, move on to your next goal.”

• • •

Cycling

ANDY LEUTERIO

→ director/head coach at Alpha Training Systems (offers Functional Threshold and Power Profile Testing, Spin Scan, and Quadrant Analysis) → entrepreneur - Maximus Athlete's Shop Cafe Email: alpha_tri@yahoo.com Mobile: 0917-864-1014

It was a mentoring program among his tri teammates that got Andy Leuterio into coaching. “Back in 2002, I would just help out the newer guys in the Fitness First team,” he says. A teammate asked for help with training for a half-Ironman race and later on referred him to another friend. A year later, Leuterio put a system in place and gathered data on training methods influenced by New Zealand runner and athletics coach Arthur Lydriard, elite triathlon coach Joe Friel, triathlon coaches and multiple Ironman Konachampions Andrew Coggan and Dave Scott, and power training coach Hunter Allen. Leuterio then launched a private training camp for his clients. His style is a mix of tech gadgets such as power meters and lactate numbers and the old-school value of hard work. “I would be like, ‘Huwag mo itanong kung bakit, you just need to do the load and then recover. It’s a simple formula of work stress and rest. I am also a life coach in that I help them to develop better habits such as sleeping early, eating well, and living a life that’s less toxic. It’s about getting balance into their lives.” He is as strict as he can be, but as his coaching is Internet-based, he says, it’s the client’s own lookout on delivering due diligence. “One of my conditions is that I have a face-to-face first, where I discuss the system with them. For those who are out-of-town, we talk on Skype. Here I explain the importance of

Moi Yamoyam specializes in Total Immersion Method. He is more particular with form, not speed. He is an ITCA (International Triathlon Coaching Association)-certified coach and is the founder and head coach at The Swim Academy PH.

BUILD YOUR BASE STRENGTH WITH WEIGHTS IN THE CHEST, BACK, AND QUAD AREAS SO THAT YOU DON’T GET EASILY INJURED. -ANDY LEUTERIO

Andy Leuterio’s coaching style is basically a mix of current tech such as power meters and lactate numbers and the old-school value of hard work. His training method has been influenced by Arthur Lydriard, Joe Friel, Andrew Coggan, Dave Scott, and Hunter Allen.

uploading their data on the system, because that is how I get to track their progress and make adjustments to their program. I can change and scale down or add more load based on their data. Now, if you did the work but did not upload it, I will assume that you did not do the work. If you don’t follow the program, don’t expect results. I can guarantee that if you follow the program, you will succeed.” His success stories include celebrity couple Drew and Iya Arellano. “Drew was training haphazardly before, I gave him a structured training program, and he started winning his age group. He then asked if I can coach Iya, who has now also started winning in her age group.” “I tend to attract the competitive type,” he adds. Leuterio looks for that “killer instinct,” because these are the ones who are willing to make investments towards improving performance. “I don’t work with beginners anymore. They need to be pretty knowledgeable, with at least a year of competing behind them.” His concern about coaching is that there are less places to bike in around the city. “You can’t really find a place in the city where you can get a decent bike ride, in terms of less pollution and better safety.” Leuterio’s advice: If you are racing in 2017, you should have started training last November 2016. There is still time to train for a full Ironman; allot 4 to 5 months preparation. If you can’t get outdoors, hit the gym. Build your base strength with weights in the chest, back, and quad areas so that you don’t get easily injured.

• • • •

Swimming

MOI YAMOYAM

→ founder and head coach at The Swim Academy PH (with a focus on the Total Immersion Method) → former member of Philippine swim team → Philippine record holder for under 19-25 from 2001-2005 → certified ITCA (International Triathlon Coaching Association) Email: ask@theswimacademyph.com Mobile: 0917-522-5044

He took swim improvement classes primarily for himself, but he was so hooked on the Total Immersion System while in Singapore that he studied to become one of its coaches. “I was a swim coach even when I was in high school and college. When I graduated, I started working on corporate jobs, but I found that I missed the water. That was when I went back to coaching, but this time armed with my certification from Total Immersion, along with my swim background and my background with triathlon,” says Moi Yamoyam. As a former national swimmer-turned coach, he’s got his two cents as to how the country can snatch more gold medals: Focus on one stroke. “We are teaching our swimmers all the different strokes, when they just need to focus on one.

WE ARE TEACHING OUR SWIMMERS ALL THE DIFFERENT STROKES, WHEN THEY JUST NEED TO FOCUS ON ONE. -MOI YAMOYAM

If, for example, a young athlete trains with the 50-meter breaststroke all the way to college, mas malaki ang chances niya makasali sa Olympics in one event,” he says. His students are in their 20s and upwards, with some who are inexperienced swimmers. “Mas gusto ko yung talagang pagdating sa akin ‘zero’, and I get to try different techniques to see which works the best. It’s a different learning curve.” For competitive, high-performance athletes, he prescribes a minimum of four hours in a week, with three sessions in a week. “To hit their targets and see improvements in the learning curve, it goes back to intensity, frequency, and duration.” He says he is more particular with form, not speed. “Speed will come later on. I tell my students, ‘You might not swim as fast as Michael Phelps, but you can swim like Michael Phelps.’” The challenge in coaching is not coaching itself, but those who don’t show up for training and practice. To get to your 2017 goals, he advises: Sign up for a race, set up a plan. If you have a good plan, but no race, it won’t motivate you. Join one event or two each quarter to keep you in good training shape and race-ready condition.

• •

ENDURANCE SPORTS | WWW.ENDURANCE.PH

COLOR MANILA RUN YEAR 5

JANUARY 8, 2017 | SM MALL OF ASIA GROUNDS PHOTOS COURTESY OF COLOR MANILA

Over 12,000 runners took part in what’s arguably the country’s most colorful, fun run—the 5th Color Manila event on January 8. Getting pelted with colored powder and glitter on the run, no matter what the distance—21K, 10K, 5K and 3K—brings home the point that running can be an enjoyable sport, said organizers. “This is our biggest annual event and we like to start the year with a big bang,” says Justin Cordero, vice president for Color Manila. He noted the presence of familiar faces who have been supporting this run since it began in 2013. “We look forward to seeing more of them in the future,” he added. Runners, drenched in sweat, bright hues, and shiny glitter, were greeted at the finish line with dancing and music at the Color Manila Festival.

TOP FINISHERS MALE

FEMALE

21K