SBR SG - Issue 01

Swim Bike Run Magazine Singapore

GET THIS COPY

@swimbikerun_SG

FREE

M C I ( P) 1 74 / 0 9/ 2 0 1 3

How to recover faster 5 quick ways that work

NOVEMBER 2013 | ISSUE 01

SINGAPORE Gear GUIDE

What YOU NEED TO GET STARTED

SUBSCRIBE TO THE DIGITAL EDITION FOR FREE

SINGAPORE’S

TRI ICONS Choo Ling Er • Wille Loo Chuan Rong

more POWER ON THE BIKE with one simple exercise

Does CAFFEINE IMPROVE RESULTS? AN ENERGYBOOSTING recipe to try

PLUS: Expert advice for triathlon beginners • training with a heart rate monitor Swim Bike Run Magazine Singapore

@swimbikerun_SG

C

2XU

D

SWIM BIKE RUN SINGA PO RE | ISSUE 01

SINGAPORE MCI (P) 174/09/2013

this month

e d i tor ial te am

Wille Loo Chuan Rong community editor Adam Yap Keh Chew editorial associate

Mikke Gallardo

creative director

Eric Nicole Salta managing editor

Darlanne Sue Ong

jr. art director, interactive editions

Sean Sim

contributing editor contributors

Marie Bunagan Dr. Edgar Michael Eufemio Carina Ng • Saul Anthony Sibayan John Mark Yamoyam

{02} GEAR GUIDE {05} EXPERT ADVICE {06} RECOVERY {07} FEATURE {08} COVER STORY {10} NUTRITION & DIET {1 1 } STRENGTH & CONDITIONING {12} FEATURE {14} RACE RECAP {16} EVENT LISTINGS

sa l e s & m ar ke t i n g Thomas Tan

EDITOR’S NOTE

sales manager

Arianne Dela Cruz

regional sales consultant

Karen Odcenada

regional marketing & distribution consultant

Hairul Kunju

marketing & distribution assistant

prod u c t i o n Eden Baysic

regional production consultant

Ma. Franchesca Kathryn Reyes production supervisor

f i na n ce , adm in & i t Hazelyn Joy Mateo

finance & admin supervisor

LIKE US

Nora Masagca

Swim Bike Run Magazine Singapore URL: facebook.com/SwimBikeRunSG

disbursement analyst

Lito Tolentino

it & admin assistant

FOLLOW US

Charito Ciriaco

@swimbikerun_SG

liaison officer

With the year winding down, many of us have started to look back at this season and probably already have an eye on what races to join in 2014.

And if you haven’t caught the triathlon bug yet, maybe it is time for a new challenge!

As a sport, it’s simple enough—if you can swim, bike and run, you can complete a triathlon. But if the idea of putting them all together seems daunting, we’re here to guide you through it step by step. Whether it’s choosing the right gear or putting together a training program for your first race, we’ve got a team of athletes and coaches ready to help you with that and everything else in between.

I took part in my first triathlon nine years ago and haven’t looked back since. Triathlon is much more than a sport, it is a lifestyle that will challenge and enrich you. So grab your gear and let’s go—your only regret will be that you waited till now to start your multisport adventure!

See you out there,

Wille

COMMUNITY EDITOR e xe c u t ive Tirso Jesus Parpan III Elizabeth Ann Chan Parpan directors

Poch Bermudez

publisher & managing director

WHERE TO GET YOUR FREE COPY OF

Lurisa Ann Villanueva

regional operations consultant

Francis Caluag

regional finance consultant Bike Shops Swim Bike Run Singapore is published by

New Leaf Community Media Solutions Pte Ltd. Reg. No. 201321122H 530 Balestier Road #01-08 Monville Mansion, Singapore 329857 • Tel: +6562591228

No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Community Media Solutions Pte Ltd. The views and opinions expressed in this magazine are not necessarily those of New Leaf Community Media Solutions Pte Ltd. For comments, feedback, and advertising inquiries contact: sbr@newleafmedia.com.sg © 2013 New Leaf Community Media Solutions Pte Ltd. All Rights Reserved.

Printed by Image Printers Pte Ltd.

17th STop Blk 249 #01-102 Jurong East St 24 A2E Pte Ltd 246 Macpherson Rd #04-02A Betime Bldg Ave Avenue 353 Sembawang Rd Avendo Solution Block 673A #09-411 Choa Chu Kang Cres Ban Hin Chan 804 North Bridge Rd

Bike Actually Dhoby Ghaut MRT Station #B1-37 Bike Culture Blk 12 Telok Blangah Cres #01-107

Fat Cat Cycles 48 Lorong 1 Realty Park Hin Leong Cycle Blk 71 Toa Payoh Lor 4 #01-377

• 18 Boon Lay Way #01-98D Tradehub21 • 1 Commonwealth Lane #01-14/15 One Commonwealth • 166B Upper East Coast Rd • 910F Upper Thomson Rd

Hup Leong Company Seng Bee Bicycle Shop Blk 51 #01-107 Chin Swee Road Blk 5 Upper Boon Keng Rd #01-12 Life Cycle • 986 Upper Serangoon Rd Tay Junction Brosky Bikes • 204 Rangoon Rd • 33 Ubi Ave 3 #01-18 Vertex 31 Biopolis Way #01-055 Nanos • 733 Bukit Timah Rd Pioneer Cycles #01-01 2nd Avenue Junction Chapter 2 Cycle 1 Soon Lee Street #05-53 • Blk 139 Tampines St 11 #01-40 Blk 451 #01-1761 Pioneer Centre Ang Mo Kio Ave 10 TEF Bikers Junction Pro Bike Blk 1 Thomson Rd #01-332 Cycle Craft 20 East Coast Road 282 East Coast Rd The Bicycle Hut RadStation B Connaught Drive Cycle Project Store 1 Commonwealth Lane 129 Kim Tian Rd #05-129 #01-04 One Commonwealth Bikes N Bites 3791 Jln Bt Merah #01-08 E-Centre@Redhill

Sports Shops

Elite Custom Pte Ltd Blk 2 Thomson Rd #01-649 Balestier Hill Shopping Centre

Rodalink • 110 Jln Jurong Kechil #01-02 Sweebi House

Asics • Marina Square #03-141 • Paragon #04-10

Athletes Domain Peninsula Shopping Centre #02-07 Axtro Sports Peninsula Shopping Centre #02-01 Brooks Concept Store Queensway Shopping Centre #01-52 Key Power International • Showroom 14 Arumugam Rd #01-01 Lion Industrial Building C • Changi City Point #02-26 • IMM #02-18 • Marina Square #03-137 • Queensway Shopping Centre #01-35 • Velocity@ Novena Square #02-48 Outdoor Life • Novena Square #02-60/67 • Wheelock Place #02-18

Swim Bike Run Magazine Singapore

Rudy Project Concept Store 481 Joo Chiat Rd The Big Country Novena Square #02-49/50 The Runner’s Gait 99B Soo Chow Walk I RUN Queensway Shopping Centre #01-04 Fitness Centers

Sky Fitness Harbourfront Tower 2 Penthouse (Level 16) Association

Triathlon Association of Singapore 126 Joo Seng Rd Gold #06-04 Pine Industrial Bldg

@swimbikerun_SG

01

GEAR GUIDE

Rudy Project Stratofly TM (Black Anthracite) A two-piece lens design with Rudy Project Optics ‘Smoke Black’ lenses.

SRP S$176 www.rudyproject.com

Rudy Project Zumax It comes in a variety of five colors, with two sizes S-M and L. SRP S$185 www.rudyproject.com

GEAR TO get you started

B y A dam Yap Keh Che w

SKINS TRI400 Advanced Memory MX fabrics with unique designs. Comes in men’s and women’s sizes Suit: RRP S$285 (men’s & women’s) Top: RRP S$119 (men’s & women’s) Shorts: RRP S$143 (men’s & women’s) Transview, Mandarin Gallery #03-16 (men’s & women’s); Takashimaya Level 4 (men’s & women’s); all Running Labs shops (men’s only); Athlete’s Domain, Peninsula Shopping Centre #02-07 (men’s only) www.skins.net www.transviewgolf.com.my

Shimano SH-TR31 Offers top-end features and superior quality and style at an affordable price.

Polygon Helios A4.0 Hydroformed ALX frame and ACX aero carbon fork combine for crisp handling and a responsive ride. Shimano Tiagra group and R501-30 clinchers deliver great performance and value.

02

SWIM BIKE RUN SINGA PO RE | ISSUE 01

RRP S$1,350 Rodalink shops www.polygonbikes.com sg.rodalink.com

RRP S$168 Rodalink shops www.shimano.com sg.rodalink.com

Photos courtesy of Skins, Aqua Sphere Swim, Polygon Bikes, Shimano, Rudy Project, and Altra

BEGINNER’S TRI GEAR

Raring to start swim-bike-run training? As with all sports, you will need to put on some gear before stepping in the water and on dry land. Here are some entry-level gear for you to choose and hope they are within your budget.

AD Swim Bike Run Magazine Singapore

@swimbikerun_SG

03

GEAR GUIDE

Aqua Sphere Kaiman It has an easily adjustable buckle, and scratch-resistant and anti-fog Plexisol® lens with 180° distortion-free visibility and 100% UVA and UVB protection.

RRP S$29.90 Key Power Sports shops www.aquasphereswim.com www.keypowerintl.com.sg

Altra The ONE A fast, lightly cushioned, do-it-all performance shoe that provides the durability of a training shoe with the weight of a go-fast performance shoe.

SRP S$179 www.altrazerodrop.com www.singphil.com/ altra-running-zero-drop/ altrarunningzerodropsingphil

SKINS 400 Series The science behind the popular compression Shimano 105 (PD-5700) Efficient power transfer. Adjustable entry and release tension settings.

Durable and solid interface quick and easy entry bindings.

04

SWIM BIKE RUN SINGA PO RE | ISSUE 01

RRP S$102 Rodalink shops www.shimano.com sg.rodalink.com

Launched progressively since 2011, the range of SKINS’ current 400 Series includes sportswear for active, cycling, golf, snow, triathlon, and recovery. To start off, all SKINSwear have UPF 50+ sun protection, temperature optimization in warm or cool conditions, anti-microbial and anti-bacterial treatments, and muscle support.

The 400 Series’ advancements are enough reasons why it’s one of the leading sportswear brands in the market—proprietary ‘Dynamic Gradient Compression’ delved from studies of athletes in motion; detailed 3D biomechanics study of 400 active people with 800,000 measurements each of all body shapes and sizes that established 400 key fitting points on the human body; Memory MX fabrics that compliment the body’s natural movement and reducing risk of injury, ensuring consistent elasticity and focused support; and unique new designs such as seams stitching, panel placement, waistband construction, multi-zone garments and allometric grading, all for better, more comfortable fit.

PHOTOS FROM SHUTTERSTOCK

sportswear. B y A dam Yap K eh C he w

EXPERT ADVICE our panel of experts ans wer your most pressing triathlon dilemmas

SLEEP: NATURAL FAT REDUCER?

PRACTICE YOUR TRIATHLON SWIMMING SKILLS IN A FOUR-FEET POOL FIRST

I’m new to triathlon and I’m scared of the swim part for my first race. I can’t stop and rest while I’m in the middle of a body of water, unlike in the run or on the bike. I still have a lot to improve on. Any tips to get over this fear?

What’s good to eat when training?

PHOTOS FROM SHUTTERSTOCK

Fill up on pasta, bread, peanut butter, and bananas to fuel your workouts.

A: Don’t worry, you have the same problem with those who are new to triathlon especially those who came from a cycling and running background. As the saying goes, you have to face your fears.

In order to get over it, try to learn how to tread. If you can tread on fresh water, you can do it in salty water. Also learn how to float on your back. Remember to practice in a controlled environment like in a four-feet deep pool before trying it out in the open water. In case your options fail, you can grab the buoy/lane to stop or rest but don’t use it to move forward as it will already be grounds for disqualification.

JOHN MARK “MOI” YAMOYAM CEO/President, Tri ‘N Motion Coaching Professional Triathlon and Total Immersion Certified Coach

I’m approaching race day in a (few) weeks’ time and I’ve been watching what I eat carefully to lose more weight.

This weight loss is good for me, right? The lighter I am, the better I’ll be on the bike and the run.

A: Dieting can help you reach your “ideal” cycling weight, but should be done weeks prior to a race. Restrictive dieting days before an important race will surely deplete your energy stores. High body fat

is the main concern. Lowering your weight without considering body fat percentage can reduce lean muscle mass, which in turn reduces the power-generating factories. To avoid this, you should focus on training that increases lean muscle mass to maximize power and optimize your power-to-weight ratio. The bottom line is making the engine (that’s you!) haul fewer loads so that it can focus more in speeding up.

SAUL ANTHONY I. SIBAYAN Sports Science graduate, UST Athletic Performance Coach, Focus Athletics, Inc.

Triathlon can be quite expensive because of all the gear needed. If I’m going to take the plunge into triathlon, should I really buy all the expensive gear?

Will a second-hand bike in good condition be acceptable for trainings?

A: Yes, triathlon is quite an expensive sport and having a second-hand bike can help cut down costs. As long as the bike is from a trusted friend (or recommended by one), fits you right, and won’t break down on you after a couple of rides, then it’s good to go.

As a former cyclist, I have always raced with good second-hand parts from friends who kept on upgrading. This way, you’ll be able to save a lot and spend it on other stuff like running or swim gear. (SAS)

Got a question? E-mail us at sbr@newleafmedia.com.sg

Extra pounds slowing you down? It could be a lack of decent sleep. Being awake for longer periods creates more chances for you to eat and this can lead to an increased appetite.

Research has shown that people with four to five hours of sleep showed decreased levels of leptin (a suppressor of long-term food intake) and an increase in ghrelin (fastacting initiator of appetite), two hormones directly affecting body weight and are also responsible for energy balance.

Unless you want to slog through your trainings and gorge over unnecessary calories, there’s no excuse to stay up late or pull an all-nighter. Besides, getting enough sleep is a no-brainer for athletes; you’ll recover faster and roll out of bed feeling fresh and fitter. (SS)

Pedaling below

60 RPM is bad for your knees

Try to maintain around 70 to 90 rpm on your next training ride.

Swim Bike Run Magazine Singapore

@swimbikerun_SG

05

RECOVERY

Optimizing Recovery...FAST!

From a good night’s sleep to a good rubbing, here are five quick ways to get your mojo back By Saul Anthony Sibayan Window of Opportunity Right after an athletic event, there is a so-called window of opportunity or the “glycogen window” which is the ideal time to replenish energy stores due to increased insulin sensitivity. You should eat within 30 minutes after exercise. You should also begin consuming water and carbohydrates immediately to replace lost fluids. High carbohydrate foods with ample protein promote good restoration of energy stores and muscle repair.

Improve your squating form Focus on hamstring and calf flexibility.

Stretch your hamstring and calf for 20 to 30 seconds 06

Massage Get rubbed the right way to improve circulation. A better blood flow means more supple muscles and a faster way to recover and flush out toxins. A 2008 Ohio State University study presented that Swedish massage speeds up muscle recovery.

Massaged muscles gained 60 percent of its strength back compared to the 15 percent strength recovery of muscles that were simply rested. No time to go to a

SWIM BIKE RUN SINGA PO RE | ISSUE 01

spa? Use foam rollers to self-massage, a convenient way to get the benefits of massage.

Napping and Good Night’s Sleep While 15 to 30 minute power naps help after an intense workout, sleeping for six to eight hours maximizes the body’s natural way to recover.

Eating a light meal an hour or two before going to bed improves sleep. Stay away from beverages containing caffeine like coffee, sodas, teas, and energy drinks.

Avoid alcohol too. Alcoholic drinks act like a stimulant so even if you pass out from excessive drinking, you won’t get the full benefits of sleep because your body is recuperating from the alcohol intake.

Stretching Stretching helps improve recovery by increasing flexibility and encouraging blood flow to muscles.

Do both dynamic and static stretching. Dynamic

stretches focus on movement and prepare the muscles and tendons for sport-specific activities.

While standing, hug one of your knees (stretches the butt muscles) then step forward and do a lunge (stretches the quads and hip flexors). Static stretches are held steadily for 30 seconds and are best after workouts, such as the hamstring stretch where you try to reach your toes while in a long sitting position.

Relaxation Take ample time off strenuous activities to recover physically and mentally. Relaxation decreases strain, alleviates anxiety, and helps you recover from fatigue.

Practicing relaxation techniques such as listening to music, doing progressive muscle relaxation (tensing and relaxing specific muscle groups, yoga or tai chi techniques), breathing exercises, and visualization helps you to completely unwind.

ASK the Experts In the first of this three-part series, Swim Bike Run’s resident orthopedics specialist Dr. Edgar Michael Eufemio

discusses the most common injuries plaguing triathletes Sports injuries are generally categorized as acute or chronic; triathletes mostly experience the latter. Other interchangeable terms are repetitive or overuse syndromes. Each component of triathlon tends to put a certain body part at risk. For swimming, we tend to see more shoulder and upper back problems; for biking and swimming, it will be the legs and the lower back.

The most common swimming pathologies include rotator cuff tendinitis Each and muscle component spasms of of triathlon the neck tends to put and upper back. The a certain rotator cuff is body part composed of at risk. four tendons.

The most superior, called the supraspinatus, is situated between two bony structures, the acromion and the humeral head. From repeated overhead movements, like when doing the freestyle, the supraspinatus gets pinned by the two hard surfaces; thus the term impingement syndrome.

Treatment is almost exclusively conservative and usually just with antiinflammatories and physical therapy. Ultrasound, laser, electrical stimulation and cryotherapy are the modalities used to treat this condition. Cold compresses are more effective since we are dealing with an inflammatory process and this facilitates closure of the skin pores and blood vessels. A good preventive exercise program then focuses on freeing up space between the acromion and humeral head. Initially, this will be with resistance bands and, later on, with free weights.

PHOTO FROM SHUTTERSTOCK

WHEN DONE THE RIGHT way, stretches will improve flexibility, force production, and speed.

Dr. Edgar Michael Eufemio is president of the Philippine Orthopedic Society for Sports Medicine. He is also the vice president of the ASEAN Society for Sports Medicine and Arthroscopy.

injury prevention • rest • relaxation • season breaks • downtime

Staying in the Right Zone:

Train with a Heart Rate Monitor

By SEAN SIM

The Heart Rate Monitor (HRM) may be an old gadget to assess and improve performance, but it’s still a valid tool to ensure that athletes train with the right intensity and avoid the pitfalls of overtraining. Various studies have shown that heart rate (HR) has a direct correlation to VO2max, the measurement of your aerobic capacity.

The higher the number, the more efficient the person is in utilizing oxygen per breath. Many sports scientists have related this to endurance performance. This is why HR is used during training and competition so that athletes know they are within the recommended zone or intensity.

Training with an HRM disproves the outdated athletic proverb “No Pain, No Gain.” Though training at higher intensities can raise your fitness and pain threshold, you shouldn’t push yourself too far, too soon. The fundamental purpose of exercise is to preserve a balance between health and fitness.

Like the tachometer of an automobile, the HRM doesn’t tell how fast the athlete is going but rather how hard the body is working. Endurance workouts, tempo training, and aerobic and anaerobic threshold intervals are at the heart of an effective training program. An HRM can provide valuable feedback and data during each of these workouts. Observe how your body reacts; training with an HRM can help turn your weaknesses into strengths.

One thing you also need to understand is that heart rates are affected by variables such as the state of hydration, rest, anxiety, illness, medication, and surrounding temperature. If dehydrated, the heart will work harder, which will lead to a higher-than-normal reading. Given that blood is mostly water and athletes have less blood volume when dehydrated, their hearts will work harder to keep up with the demand of the working muscles. The heart may beat faster in hot temperatures even though athletes are fully hydrated because it not only supplies oxygenated blood to the muscles, it also directs blood to the skin to help cool down the body.

It almost goes without saying but adding the heart rate monitor to your training program disproves the old belief, “No Pain, No Gain” and instead replaces it with “Know Pain, Know Gain.”

PHOTO FROM SHUTTERSTOCK

A heart rate monitor can tell you how hard your body is working

Heart Rate Zones

Find out if you are in the right zone Zone for beginners

Zone for advanced

Effort

Intensity

1

Very Light

50 to 60%

For warm-ups and to facilitate faster recovery

1

2

Light

60 to 70%

Burns fat and develops aerobic endurance

2

3

Moderate

70 to 80%

Improves aerobic and cardiovascular performance

3

4

Hard

80 to 90%

Develops anaerobic and increases maximum performance capacity

5

Maximum

90 to 100%

Improves short maximum performance and speed

Effect

How to get your theoretical maximum heart rate: = 206.9 – (0.67 x age)* For example, a 26-year-old triathlete’s theoretical maximum heart rate is: = 206.9 – (0.67 x 26) = 206.9 – 17.42 = 189.48 = 190 bpm

*Formula adapted from Jackson et al (2005) and McArdle WD, Katch FI, and Katch VL (2010) Swim Bike Run Magazine Singapore

@swimbikerun_SG

07

THE ICONS

Singapore’s top triathletes Wille Loo Chuan Rong and Choo Ling Er talk about their tri life and passion for the sport Interview and Photos by Adam Yap Keh Chew

Swim Bike Run (SBR): How did you get into triathlon?

What’s your primary motivation?

Wille Loo Chuan Rong (WL): I swam competitively when I was younger then played water polo till I was in the army (NS).

I wanted a sport that I could continue to participate in as an adult. During NS, I was reunited with a very good friend of mine who was a national triathlete at the time and he’s the reason I started doing triathlons. Although triathlon is an individual race, there is a very social aspect to it that continues to make it so enjoyable. Furthermore, most of the races give you the opportunity to spend the day by the beach—what’s not to like?

SBR: What is your most memorable triathlon race?

WL: One of my most memorable races was the Subic International Triathlon a few years ago. I was leading the age group race and was very thrilled to have the lead motorbike with me throughout the bike leg. The support and spirit of the Filipino spectators for all the competitors was something that you don’t forget.

SBR: Is your family and career time compromised by triathlon?

WL: It is always a balancing act. When I was younger, triathlon was always the top priority. However, now with a family and business to look after, it is my triathlon time that is being compromised unfortunately!

SBR: Where do you regularly train? What are your favorite training areas?

WL: To save time, I train in the areas around my work place and my home. Swimming—any swimming pool is a good one. Biking— Kranji, some rolling hills and not as much traffic. Running—I enjoy running through the CBD, especially on weekends.

Triathlon has given me the opportunity to see new places and meet a lot of very cool people.

SBR: What do you consider your biggest achievements?

WL: Winning my age group at the 2011 Aviva Ironman 70.3 Singapore with a race and personal record that surpassed my pre-race expectations. Outside of race results, I’m very proud that even with the hectic demands of Singaporean life, I haven’t given up on my dream of racing at the highest level.

Hair and Makeup by carina ng, diva makeover

SBR: How has triathlon changed your life?

WL: Triathlon has given me the opportunity to see new places and meet a lot of very cool people. It is much more than just a sport. Of course, the training keeps you fit and healthy, but it has also made me a stronger, more driven individual.

BUSINESS STRIDES

Wille currently owns and runs The Runner’s Gait, a shop selling specialized lightweight running shoes. Opened in 2011, its main customers are hardcore runners that know what a good pair of shoes really means.

The shop can also determine a runner’s running style and recommend a pair that suits the exact runner’s needs.

08

SWIM BIKE RUN SINGA PO RE | ISSUE 01

The Runner’s Gait 99B Soo Chow Walk

Swim Bike Run (SBR): How did you get into triathlon?

What’s your motivation?

Choo Ling Er (CLE): Triathlon allows me to be dynamic and compete and train across three disciplines. After coming back from a near fatal accident 3½ years ago while out riding on the road, never could I imagine that it would change my life. I needed to live my life with no regrets and be the change I want to see in the world. I wanted to be the best in Southeast Asia.

SBR: What is your most memorable race?

CLE: I have done over 10 Ironman 70.3 and four full Ironmans so far but my most memorable race was actually my first Ironman: the Korea Jeju Ironman. Being my first, I had no idea how my body would hold up since coming back from the accident. There was one qualifying slot for the Kona World Championships in Hawaii. I was in second position and had a very strong US competitor which I needed to chase down in order to win and qualify. It was only in the final 10km that I caught up with her and even then, I wasn’t sure how good she is. I eventually held her off and won my first Ironman on the first attempt and qualified for the Kona World Championships!

Only a handful of Singaporeans ever made it there to the big island and even lesser to qualify by winning a race.

SBR: Is your family and career time compromised by triathlon?

CLE: At the start of 2013, Operation Smile Singapore took me onboard as a Sports Ambassador. Triathlon is my career now and I am training full-time and racing for Operation Smile Singapore. I am extremely lucky to have a supporting family and a wonderful partner who accepts and supports what I do for a living. My partner Alan manages my profile and administrative matters and that really helps to take my mind off everything and focus on racing and recovery.

SBR: How has triathlon changed your life?

CLE: Triathlon has and will always be a part of my life. Even though it’s not mainstream, it is through triathlon that I get to travel the world, make new friends, experience new cultures, and see the world through my eyes. I am extremely thankful and grateful to the people who make it happen.

Triathlon has and will always be a part of my life.

SBR: Where do you regularly train?

CLE: My swim training is usually done at the Bukit Merah Swimming Complex. As it’s a private pool, it allows me to use equipment like hand paddle and flippers to work on my technique. For the bike, I will either train indoors on my cycling trainer or ride on the road with the Operation Smile Singapore Cycling group. My road ride comprises anything from 60km to 180km at times. My favorite running spot would be at MacRitchie Reservoir. The terrain is fairly undulating but the greenery makes it much more enjoyable.

SBR: What do you consider your biggest achievements?

CLE: My greatest achievement is being able to train day in, day out without fail. The training process of Ironman is the part where you go through the ups and downs of training. It also teaches me values like determination and humility. Values like these don’t just go away, they stick to you for life.

CHOO’S PICK “Triathlon is an extremely challenging sport. The last thing

you want is to have abrasions and chafing during a race. After experimenting with multiple brands, I finally found what I need in 2XU. The Compression Tri series really helps to keep my muscles fresh throughout the workout and the seamless sections help reduce abrasion, which is the most common form of discomfort for triathletes.”

Elite Compression Tights, Recovery Compression Top, Elite Compression Socks Swim Bike Run Magazine Singapore

@swimbikerun_SG

09

NUTRITION & DIET eating right • maintaining a healthy body • recipes • loading up • hydration

How much and when is the best time to take a caffeinated drink or gel?

Drinking coffee before an intense training session improves performance

Caffeine and Personal Bests How a cup of joe can give you surprising results Consuming the right amount of caffeine has long been thought to boost performance especially among endurance sports athletes. To be a solid athlete, one must take into consideration every possible measure to reach peak performance on race day and to more and more individuals, that includes caffeine intake—and for good reason.

Caffeine has shown fat-burning and glycogensparing properties. It helps in releasing free fatty acids in the blood and aids in its use during physical activity. In simpler

TIP: For an extra kick, add dark chocolate

10

took caffeine beforehand.

From a triathlete perspective, appropriate caffeine intake can result in significant improvements to overall performance.

Your caffeine tolerance should also be considered; experiment weeks before your next big race. But the bottomline is that athletes should consume caffeine moderately. While the benefits are proven, it is still possible to ingest too much but when taken in smart doses before, during, and after training, that cup of joe could play a part towards leading you to your personal best. (SS)

Caffeine Quickie 1-2 MG OF CAFFEINE PER KG OF BODY WEIGHT CAN RAISE RACE-DAY PERFORMANCE A TALL (12 OZ.) STARBUCKS COFFEE CONTAINS 260MG OF CAFFEINE

Rocky Road Chewy Bars These chocolate-charged bars aren’t just delicious, they’re energy boosters too!

Ingredients:

Directions:

5 cups marshmallows 1 cup ground chocolate chip cookies ½ cup wheat bran or corn flakes, coarsely ground ¼ cup raisins, chopped ¼ cup walnuts, chopped 4 tablespoons water

1.

Melt the marshmallows with water in the microwave for a minute and half to two minutes until puffed.

2 . Mix the ground chocolate chip cookies, wheat bran, raisins, and walnuts.

3 . Pour in chocolate chip cookie mix and melted marshmallows in a bowl.

4 . Stir until combined then transfer to a baking pan. Set until cooled.

5 . Cut into squares. Serve.

Recipe by Marie Bunagan. She is a Sports Science graduate and a former Assistant Strength and Conditioning Specialist. She is also a graduate of Professional Culinary Pastry Arts Program in Center for Asian Culinary Studies.

SWIM BIKE RUN SINGA PO RE | ISSUE 01

LIMIT CAFFEINE INTAKE TO 200-300 MG A DAY

PHOTOS FROM SHUTTERSTOCK

A Yummy Caffeine Booster to Try:

terms, fat is burned as the energy source instead of higher octane fuel (i.e. carbohydrates), which is used in the latter part of the exercise.

In a study conducted

by Dr. Costill, nine cyclists who consumed coffee with 330mg of caffeine an hour before exercising to exhaustion on a bicycle ergometer performed better, logging in an average of 90.2 minutes compared to the 75.5 minute average in the decaffeinated trial.

The findings also showed that subjects found the exercise to be considerably less demanding when they

A. Take caffeinated drinks an hour before any physical activity to promote fat metabolism and preserve glycogen stores. On Dr. Edward Coyle’s review paper “Fluid and fuel intake during exercise,” caffeine stimulated the nervous system and improved power output, especially when taken in the latter stages of an endurance event. A small dose of 1.5mg per kg of body weight or around 100mg ingested at the last 40 minutes of endurance exercise was found to improve time trial performance based on an Australian study. So if you weigh around 150 lbs., taking 100mg of caffeine (or caffeine gels like CarbBoom! or Clif Shot double espresso) near the final stages of an event would give you an extra boost to finish strongly.

STRENGTH & CONDITIONING flexibility • strength and core exercises • running drills

This exercise can beef up more than just the quadriceps

I don’t have time to go to the gym, what’s my alternative?

A. You can always work out at home (or anywhere really) by doing some bodyweight exercises. Do the “prisoner squat”—just place your hands behind your back and follow the instructions in this article. Do 20 to 25 squats for two to three sets every other day.

{1}

Dumbbell squat variations to add to your routine

{2} The Squat: Promoting More Power on the Bike

Here’s how you can tone different muscle groups with one simple squat. By Sean sim First thing to note is to learn the movement to ensure proper muscle balance and timing of muscle contraction. This way, you won’t put stress on other tissues that will also be utilized. Triathlete Jessi Stensland affirms by this exercise to help you “generate power from your hips through the entire range of motion.” Remember, triathlon is a repetitive sport, which makes us prone to overuse injuries. Perfecting the squat not only strengthens your leg muscles but minimizes your chances of injury as well.

ILLUSTRATIONS BY SUE ONG

1. Stand with your feet shoulderwidth apart. Imagine there is a toilet seat behind you, inhale and sit down to the point that you stick your butt out as you go lower. Get down until your thighs are parallel to the floor.

Hold it, and then keep your back flat and your chest out to promote power generated from the glutes. Curling your back won’t fire the glutes properly and may cause back pain.

2. Stand up gradually, utilizing not only your thigh muscles but also your hips.

Watch yourself doing this in front of a mirror. When you see that your knees

go in, bring these out. If you’re having a hard time, wear a mini resistance band around your knees and resist it going inwards while standing up. Exhale while returning to an upright position.

What to watch out? If your trunk leans forward when you get down, place a plank behind your heel to see if the movement improves. If it does, you may have tight calf muscles.

Consult a physiotherapist to check if your hip flexors (in front of the hips) are tight, too. The crouched aero position on the bike may promote hip flexor tightness.

PROGRESSING THE SQUAT

DUMBbELL Goblet Squat:

Helps maintain proper form but taxes the core and stabilizing muscles

{3} 2 DUMBBELL Front Squat:

Challenges the stability of your shoulders and core

{4} 2 DUMBbell Front Squat to Shoulder Press:

Targets your shoulders, quads, glutes, hamstrings, and core

{ 1 } Body Weight Squats { 2 } One-dumbbell Goblet Squat { 3 } Two-dumbbell Front Squat { 4 } Two-dumbbell Front Squat to Shoulder Press

Swim Bike Run Magazine Singapore

@swimbikerun_SG

11

Drink More, Lose Weight The Food and Nutrition Board at the Institute of Medicine recommends women to drink around 2.7 liters of water to meet their daily hydration needs while men are advised to drink 3.7 liters of water every day.

How consuming fluids can make you leaner and fitter By Sean sim

12

SWIM BIKE RUN SINGA PO RE | ISSUE 01

Www.iom.edu/Reports/2004/Dietary-Reference-IntakesWater-Potassium-Sodium-Chloride-and-Sulfate.aspx

Mayoclinic.com stated that while the ‘drink eight 8-ounce glasses of water a day’ doesn’t have strong evidence to support this longbelieved claim, it’s best to think of it as ‘drink at least eight 8-ounce glasses of water a day’. www.mayoclinic.com/health/water/NU00283

Be wary of drinking too much water, too. Endurance athletes are at a much higher risk of the condition called hyponatremia which occurs when the kidneys are not able to expel excess water. This results in low sodium levels in the blood. www.mayoclinic.com/health/water/NU00283/NSECTIONGROUP=2

PHOTO FROM SHUTTERSTOCK

WATER WOWS

There are many ways to shed the extra pounds, but you can’t go wrong with proper hydration.

Drinking the right fluid isn’t only vital to health and performance. It actually helps you lose weight by increasing your metabolism.

For physically active people who prefer to drink water during exercise, commercially available fitness water may be a better choice.

Just like a sports drink, most fitness waters are lightly flavored, encouraging you to drink more and thus keeping you constantly hydrated. These drinks also contain small amounts of electrolytes or salts that may prevent cramps.

Other fitness waters have small amounts of carbohydrates (only around five percent) that help the body absorb fluids, which can then be used as fuel during exercise.

Clinical nutritionist Samantha Heller said that consuming low-calorie, light-flavored drinks may help suppress hunger and limit appetite. She explained that people often confuse thirst for hunger, which then prompts food cravings.

And science agrees. A 2005 study published in Obesity Research showed that people who drank an average of 1.5 liters (around 6.5 cups) of fluid a day consumed around 190 less calories per day compared to those who didn’t drink as much. Another research published in 2008 in Obesity indicated that women who drank more than a liter of fluid a day nearly lost more than five pounds in 12 months, regardless of other factors.

People should also consider adding more water-rich foods such as watermelon and lettuce to their diets to help them lose weight. Penn State University’s Barbara Rolls reported in her article “Eat Water, Lose Weight” that water in water-rich foods leaves the stomach much slower since it is chemically different from its liquid form. This gives the feeling of fullness and offers a neat and convenient trick to losing weight.

AD SG SPORTS EXPO 2013

Swim Bike Run Magazine Singapore

@swimbikerun_SG

13

RACE RECAP

This year’s event was held on September 28 and 29 at the East Coast Park. It was a wet race as it poured just before the swim started at 8am. Cold Storage Singapore International Triathlon is the only triathlon to be sanctioned by the International Triathlon Union (ITU) and Asian Triathlon Confederation (ASTC). Organized by Triathlon Association of Singapore, more than 1,000 athletes competed in six categories on the second day. (AYKC)

Photos courtesy of Cold Storage Singapore International Triathlon

Cold Storage Singapore International Triathlon

This year’s race was held on October 26 at the East Coast Park, a perennial favorite for multisport endurance races. It was jointly organized by Triathlon Association of Singapore and MetaSport, and it was the last multisport event for the year.

There were five categories: Standard – 10km run + 36km bike + 5km run; Sprint – 5km run + 18km bike + 2.5km run; and Junior (ages 16-19), Youth (ages 1215) and Kids (ages 8-11).

(AYKC) 14

SWIM BIKE RUN SINGA PO RE | ISSUE 01

Photos courtesy of FinisherPix

Singapore Duathlon

Rudy Project Concept Store Opens

First Singapore store to stock all products B y Adam Yap Keh Che w

Fans of Rudy Project’s sunglasses and cycling helmets need not travel all over Singapore to buy their favorite gear anymore. After five years of distributing the Italian-made products to various retailers, sole distributor Rudy Project Singapore has finally opened its first concept store. The 1,100-sq. ft shop carries the entire range of sunglasses and helmets that customers have grown to love. There is even an optician to prescribe corrected lenses to fit some of the brand’s eyewear, giving myopic and astigmatic customers the thrill of wearing Rudy Project sunglasses without wearing contact lenses.

Anthony Chin, Rudy Project Singapore General Manager, is confident that the new concept store gives a better experience to customers in shopping for their favorite brand’s sunglasses and helmets.

Rudy Project Concept Store 481 Joo Chiat Road, Singapore 427685 Tel: 6440 0877 www.rudyproject.com Opening hours: Monday to Friday, 12pm – 10pm Saturday, Sunday & Public Holidays, 11am – 10pm

Swim Bike Run Magazine Singapore

@swimbikerun_SG

15

Singapore’s largest sporting exposition is back! Centering on endurance sports such as marathons, duathlons, triathlons, and ultramarathons, and supported by the Singapore Sports Council, the three-day Singapore Sports Expo is also the race entry pack collection venue for the Standard Chartered Marathon Singapore where about 60,000 registered marathoners will be there.

This year, the Singapore Sports Expo is the largest ever and hopes to attract more than 100,000 visitors to take part in exciting activities, promotions, and games, as well as enjoy the top sports brand exhibits. Expect programs on sports and equipment, health and wellness, sports medicine and injury management, sports science and training, food and nutrition, weight management and alternative fitness, and much more on healthy lifestyle. (AYKC)

Event Listings

Singapore Sports Expo 2013 Date: 28-30 November 2013 Venue: Singapore Expo Hall 7 Opening hours: 10am – 9pm Free admission Website: http://www.sse.com.sg

November 2013 3rd: Nike We Run SG 2013 (Run) 9th: The Trailseeker 2013 (Run) 10th: Great Eastern Women’s Run 2013 (Run) 16th: Brooks Run Happy Singapore 2013 (Run) 17th: Run For Hope Singapore 2013 (Run)

Salomon X-Trail Run 2013 (Run)

24th: Swissôtel Vertical Marathon 2013 (Run)

December 2013 1st:

Standard Chartered Marathon Singapore 2013 (Run)

SUBSCRIBE TO OUR DIGITAL EDITION

AND GET INSTANT DOWNLOADS EVERY ISSUE 16

SWIM BIKE RUN SINGA PO RE | ISSUE 01

IBC Swim Bike Run Magazine Singapore

@swimbikerun_SG

17

OBC B

SWIM BIKE RUN SINGA PO RE | ISSUE 01