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MALAYSIA

Get ready for 2015!

16 A AVE GE H T S MU TH I S Y

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EAR!

STRENGTH & CONDITIONING

GET MORE POWER STRAIGHT FROM THE HIP! PLUS

TEAM T R O F EF

BAYNES FAMILY & THEIR WINNING WAYS

EXPERT ADVICE • RECOVERY • NUTRITION AND DIET • RACE RECAPS

INSIDE:

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02 GEAR GUIDE

editorial team

04 EXPERT ADVICE

RICHARD TANG

06 NUTRITION & DIET

MIKKE GALLARDO

07 RECOVERY

SARAH MORAN

08 COVER STORY

co m m u n i t y e d i t o r

c r e at i v e d i r ec t o r

r eg i o n a l e d i t o r i a l co o r d i n at o r

DARLANNE SUE ONG

j r . a r t d i r ec t o r , inter ac tive editions

AL FADZRIQ RAIZA CABUGWANG

the Free Layar app available in Android and iOS

10 STRENGTH & CONDITIONING

e d i t o r i a l a s s is ta n t s

12 RACE RECAPS

SEAN SIM SAUL ANTHONY SIBAYAN

15 EVENTS

co n t r i b u t i n g e d i t o r s

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MOI YAMOYAM HARVIE DE BARON co n t r i b u t o r s

sales and marketing team

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business de velopment manager

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

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WHAT MAKES PLYOMETRICS SUCH AN EXCITING AND ENHANCING TRAINING PROGRAM BY SAUL ANTHONY SIBAYAN

A

mazing things can happen when a family comes together to do things. A family that can bond together will be a family that is united forever. A great way of having (challenging) fun is by doing sports together. There are so many running and triathlon events that cater for youth and younger kids. As a parent, we should introduce them to the “fun factors” first before encouraging them to the “competitive phase.”

Great thing happens to families when they sport together: they begin to talk about training, how tough the race course was, laughing together and lightening up. The kids will also learn firsthand from their parents on the importance of determination, perseverance and discipline as a sportsman. Outstation and overseas events are great opportunities as a family holiday too. The kids will appreciate all the memories and exposure when they grow up.

It’s the time of the year to surprise your family members with some Chinese New Year or holiday presents. We’re helping you with our list of brilliant gadgets. I will quietly stash a copy of this month’s SBR into my wife’s handbag and I advise you to do the same to your partner too .

Happy Chinese New Year!

ALL CONTENTS COPYRIGHT 2014, RESERVED FOR New Leaf Targeted Media Solutions SDN BHD No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Targeted Media Solutions SDN BHD. The views and opinions expressed in this magazine are not necessarily those of New Leaf Targeted Media Solutions SDN BHD.

Jump training, or plyometrics, is a high-intensity routine involving explosive movements to promote power and strength. However, you cannot simply jump up and down and expect to be powerful.

When done incorrectly, plyometrics may cause more harm than good because of its intense nature. Proper landing (for lower body exercises) and catching (for upper body exercises) is very important in plyometrics.

That being said, plyometrics offers a number of benefits for the active athlete. Not only does it promote power, it can also reduce the chances of injury. When you land softly, it promotes eccentric contractions. Such movements use muscles to act like springs or shock absorbers. Indeed, a 2003 study which appeared in the Journal of Orthopaedic & Sports Physical Therapy, reported that an eccentric-resistance exercise protocol not only plays a part in the enhancement of high-power sport activities, it is also instrumental in the prevention and rehabilitation of sports-related injuries and other bone and muscle impairments.

Several studies have also found plyometrics to produce a positive effect on the biomechanics of the lower extremities.

Combining plyometrics with balance training is also recommended to make the most out of the pre-season training of female athletes.

Can plyometrics help you get better in endurance sports? Running and jumping are similar in some respects. They both have a push-off and flight phase. Surging needs more powerful movements. With a progressive plyometric program, you will not only improve your power, but enhance the quality of your movements.

Do you have what it takes to make the leap? Consult with a health and fitness professional before making the jump to plyometrics.

01

Stand tall, feet at shoulder width apart, and look straight

02

Do an athletic stance by simultaneously moving your hands down and your legs in a partial squat position.

03

Explosively move towards the box

04

Focus on landing softly with feet at shoulder width apart for stability.

With a progressive plyometric program, you will not only increase your power, but enhance the quality of your movements.

SBR AR ICON

WEIGHT TRAINING FOR KIDS With proper adult supervision, resistance exercises can be good for children

PHOTOS FROM SHUT TERSTOCK .COM.

LYCIA WONG

a d v e r t is i n g s a l e s e x ec u t i v e

Is it safe to engage children in resistance exercises? Sports professionals think so. In 2009, the National Strength and Conditioning Association (NSCA) published a position statement in the Journal of Strength & Conditioning Research noting the benefits of a properly designed and supervised resistance training program for the youth. Not only is such a program relatively safe for the young, it can enhance their muscular strength and power, improve their cardiovascular risk profile, enhance their motor skill performance, and increase their resistance to sports-related injuries. Engaging in resistance exercises will help them develop good lifestyle habits, and could even improve their psychosocial well-being.

It must be emphasized, however, that resistance training for teens and children must be supervised by qualified professionals who should provide safety guidelines and proper lifting instructions, stated Dr. Avery Faigenbaum in “Resistance Training Among Young Athletes: Safety, Efficacy, and Injury Prevention Effects,” which appeared in the British Journal of Sports Medicine last 2010.

*THE STUDY IS ENTITLED “ECCENTRIC MUSCLE CONTR AC TIONS: THEIR CONTRIBUTION TO INJURY, PRE VENTION, REH A BILITATION, A ND SPORT.”

SWIM BIKE RUN SINGA PO RE | ISSUE 09

11

DISCOVER

interactive content

* INTERNET CONNECTION REQUIRED

RICHARD TANG

COMMUNITY EDITOR

Official Triathlon Magazine Partner

ON THE COVER cover photo by :

KARUNA ANG art direction by :

MIKKE GALLARDO

For comments, feedback, and advertising inquiries contact: grooming by : sbr@newleafmedia.com.my S W I M B I K E R U N M A L AY S I A | www.swimbikerunmag.my HOOI POOI YEE

01

Get ready for

2015

2015 BRINGS A WHOLE NEW CHAPTER FOR TRIATHLETES. HERE ARE THE GEARS TO HELP YOU GET AHEAD OF THE GAME.

RUDY PROJECT SENSOR Sensor’s decisively minimalist design ensures that you look good and stay safe. It comes with the Safety Project, a fold-in hinge without any sharp edges.

Price available upon request Available at Rudy Project Malaysia/ Brunei, 03-79317662

SPECIALISED RUBY COMP ULTEGRA The Ruby Comp Ultegra is an incredibly smooth and fatiguefree ride that takes pride of its full carbon frame and full carbon monocoque.

Price available upon request Specialized Bicycle www.specialized.com

ION TEE SS PURE This Short Sleeve jersey is made from a mixture of fabrics that supports performance and provides a perfect fit. It is quick dry and has sanitised side panel for guaranteed comfort.

Price available upon request YCS Capital Sdn Bhd 03-61274259

BY AL FADZRIQ

BIANCHI OLTRE XR 2 With its internal cable routing and dynamic design, this bike will help you cheat the wind and come in first.

RM 13,500 Available at Bianchi Malaysia/K Pro Cycle, 016-6218501

STRATOFLY The Stratofly is one of Rudy Project’s finest creations---simplified and more affordable yet high in performance. It features non-slip temple arms and its adjustable nosepiece makes it suitable for triathletes.

Price available upon request Rudy Project. 03-61372100

GARMIN 920XT Garmin 920xt’s advanced features include running dynamics, VO2 max estimate, live tracking, and smart notification.

Price available upon request Available at Aeco Technologies (M) Sdn Bhd, 03-92858062

GOPRO HERO4 (SILVER) With its integrated touch display, users can preview photos and videos with ease. Navigating the camera menu and adjusting the settings may be done with a simple tap and swipe.

RM 1499 Available at FunSportz, 03-77338939

02

S W I M B I K E R U N M A L AY S I A |

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BROOKS PURECONNECT 3 Its fully-loaded flex and light-as-air design will let your feet soar to the highest mountains. The Brooks PureConnect 3 has an enhanced Toe Flex and a slightly more rounded heel, giving a spring to your steps.

Price available upon request Available at Paragon Vest, 03-78471002

NAROO MASK X1 Protect yourself against dust, insects, and UV rays while doing outdoor activities.

Suitable for all kinds of outdoor sports, from cycling and running to mountain climbing.

RM 89 Available at Hun Chen, 012-4027199 KETTLER TRACK 9 TREADMILL Boost your training program with this treadmill which features a four-user memory, target settings, and integrated pulse receiver.

Price available upon request Available at VITO Garden Mall 03-56375737 fitnessequipment.com.my 03-56375737

GARMIN FR 10 This simple and easy-touse watch is suitable for first-timers out there. It has a high sensitivity GPS receiver and is capable of recording position, speed/ pace, distance and calories.

Price available upon request Aeco Technologies (M) Sdn Bhd 03-92858062

PHOTOS COURTESY OF TWOHUBS.BLOGSPOT.COM, WWW.ROSEVERSAND.DE, RECODE.NET, SUKAOUTDOOR.COM, WWW. WANARUN.NET, WWW.NAROOMASK.COM, WWW.PRECISIONCYCLES.CO.ZA, AEROGEEKS.COM, INTI.SPORT.KETTLER.NET, WWW.WHEELBASE.CO.UK. WIGGLE.CO.UK, WWW.TAEVES-RADLADEN.DE, SPECIALIZED.COM, PRAXISCYCLES.COM.

SCICON AEROCOMFORT TRIATHLON BICYCLE BAG It’s the first bike bag which comes with an integrated metal structure for better protection. Plus, it was designed around the whole geometry of triathlon bikes.

Price available upon request Available at Quicksport, 03-92247330

RUNGUARD Steer clear of chafing and abrasion during long runs, workouts, and other high-impact activities with this nonpetroleum stick.

RM 59 Available at Quicksport, 03-92247330

LAPIERRE 2015 ZESTY AM 827 (NEW MODEL) The 2015 model incorporated features aimed at increasing durability and improving performance in rough terrain.

RM 21,530 Available at Tukang Basikal Fook Sang

M30 BBTOOL The Praxis M30 BB Tool is the ultimate BB tool with bottom brackets. It is specially designed to fit the Praxis / Turn M30 bottom bracket.

Price available upon request.

GH Speedbikes Sdn Bhd 0361429303

GARMIN EDGE 1000 Edge out your competitors with the Garmin EDGE 1000, one of the top cycling computers for competing, connecting and navigating. Whether riding to beat your personal best or to compete against the pros, the EDGE 1000 will help you reach your goals with its advanced segment capabilities.

Price available upon request.

Aeco Technologies (M) Sdn Bhd 03-92858062

S W I M B I K E R U N M A L AY S I A |

www.swimbikerunmag.my

03

EXPERT ADVICE

O U R PA N E L O F E X P E R T S A N S W E R S YO U R M O S T P R E S S I N G T R I AT H LO N D I L E M M A S

MAKE YOUR OWN 2015 RACE CALENDAR:

IF YOU’RE COMFORTABLE WITH TREADING AND CAN AT LEAST SWIM 25 METERS TO 50 METERS REPEATEDLY WITHOUT STOPPING, THESE ARE INDICATORS THAT YOU’RE READY FOR THE SWIM LEG OF TRIATHLON.

HOW TO CHOOSE YOUR RACES FOR NEXT YEAR AND ENSURE THAT YOU ACE EACH ONE

BY COACH MOI YAMOYAM To perform better in a race, you need to plan ahead. These are the suggested durations for you to better prepare for Standard and 70.3 distance races:

FOR BEGINNERS

There are two factors: buoyancy and swim mechanics.

Your buoyancy plays an integral part in learning the proper swim mechanics. It takes an average of about seven sessions of one hour each to learn these. It could be shorter or longer than seven sessions depending on how you adapt to the drills or learning process.

If you’re comfortable with treading and can at least swim 25 meters to 50 meters repeatedly without stopping, these are indicators that you’re ready for the swim leg of triathlon. You can use basic swim skills learned to complete the swim portion by covering a certain distance, then tread or float to rest, then cover the same distance again until you reach the finish line. This kind of approach is for beginners but it gets the job done.

Do I have to allocate longer training time for swimming? What workouts can improve my swim?

A

Adding more mileage doesn’t always guarantee better results. For beginners, I suggest allocating more time to doing drills. It may be boring since these are repetitive movements, but these will help you move better in the water, develop your aerobic capacity, and heighten your muscle memory.

Interval workouts must be part of your program, however you should be guided at all times. To better execute this type of training, get a Finis tempo trainer a water proof metronome so even at a higher rate your

tempo is consistent. My approach to this is to divide the interval training into two different tempos—the fast tempo and pace tempo. Fast tempo workouts can have tempo trainer settings as low as 0.7 to 0.8 to simulate breaking away from the start of race, catching up with someone, or finishing the race.

A Finis Tempo Trainer has three modes. For this type of fast workouts it should be at mode 1 and the values can be varied by milliseconds.

My guiding rules for this specific type of workout: ➜ Set the Finis tempo trainer to either 0.7seconds or 0.8 seconds ➜ Set a target time per 50m

S W I M B I K E R U N M A L AY S I A |

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Three months for standard distance and six months for 70.3 distance.

Here’s my recommendation for the ideal number of races for beginners and seasoned triathletes: TYPE SEASONED ATHLETE

TYPE BEGINNERS

SPRINT STANDARD 70.3 2

2

2

1

4

1

SPRINT STANDARD 70.3 4

X

X

2

2

X

1

1

1

X: not required for beginners

Sample of a fast tempo workouts: ➜ Two sets of 4 x 50 meters ➜ One set of 8 x 50 meters ➜ Rest interval – 10seconds – 30seconds ➜ Tempo: 0.7 seconds or 0.8 seconds Rest Interval – Varies from 10 seconds to 30 seconds. The rest interval is varied depending on the student capacity to follow the tempo while hitting the desired time.

Tempo - 0.7seconds or 0.8 seconds COACH MOI YAMOYAM

Founder and Head Coach The Swim Academy and Tri ‘N Motion Coaching Philippines

GOT A QUESTION? E-MAIL US AT SBR@NEWLEAFMEDIA.COM.MY 04

FOR SEASONED TRIATHLETES

OTHER FACTORS YOU NEED TO CONSIDER WHICH MAY AFFECT YOUR PERFORMANCE.

TRAINING & RACING CONDITIONS TRAINING & RACING NUTRITION COACH MOI YAMOYAM Email: Ask@trinmotion.com Website: www.Trinmotion.com

PHOTOS FROM SHUT TERSTOCK .CO. M A RTIN GOOD / SHUT TERSTOCK .COM

I want to do triathlons but I don’t know how to swim. How long does it take to learn and how do I know if I’m ready to join a triathlon?

A six-month period is best for standard distance and one year to a year and six months for a 70.3 distance.

NUTRITION & DIET

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

Wonder Bread

COOKIE BREAK GET YOUR SWEET TREAT FIX MINUS THE CALORIES.

BY HARVIE DE BARON

CHOCOLATE CHIP APPLESAUCE COOKIE

WHY SPROUTED GRAIN BREAD IS GOOD FOR YOU!

DIRECTIONS

• Sift flour, baking soda, and salt together. Set aside.

INGREDIENTS • Blend applesauce, 1 egg Muscovado, and 1 2 / tsp vanilla extract vanilla extract 1 2 / tsp salt together.

1 2 / tsp baking soda • Beat in egg.

6oz Carob chips (can • Add flour mixture be bought in Healthy and blend well.

Options) • Stir in oats and 3 4 / cup Muscovado flaxseed plus sugar Carob chips.

2 3 / cup organic • Drop mixture applesauce using a tablespoon 3 4 / cup whole wheat on a lightly greased flour cookie sheet.

1 2 / cup oats • Bake at 375°F for 10 1 2 / cup flaxseed to 12 minutes.

Cooking Healthy

Harvie de Baron is the founder of The Baron Method www.baronmethod.com FB, Twitter, IG: baronmethod

Sprouted grain bread is made from whole grains that have been allowed to sprout. There are different types of sprouted bread, some with flour, others with gluten. Sprouted grain bread is rich in dietary fiber, which is great for keeping your heart healthy.

In a study published in 2012 at the Journal of Nutrition and Metabolism, it was found that insoluble fiber content is greatest in sprouted grain bread. Such content may be responsible for either stimulation of insulin release or inhibition of glucagon release, both of which promote the lowering of blood glucose levels.

Sprouted grain bread has a decreased glycemic response that other whole grain breads do not have.

Substantial effects were seen in overweight and obese individuals.

Three ingredients you can use in everyday cooking that have huge health benefits

Eggs (Organic)

Ginger

The manner eggs are cooked contributes to bad cholesterol.

Do you drown it in oil and butter?

Do you add copious amounts of cheese when making omelette?

That might be causing the spike in your bad cholesterol. In fact, eggs contribute to raising your body’s good cholesterol levels/HDL. Eggs are packed with lutein and zeaxanthin (for eye health), choline and selenium (antioxidants and brain health), biotin (hair and skin health) among others.

06

S W I M B I K E R U N M A L AY S I A |

Ginger is part of most Filipino recipes and that’s a great thing. Ginger is a natural antiinflammatory that can help combat diseases such as psoriasis and arthritis. It’s packed with powerful antioxidants and has shown promise in fighting diabetes and cancer. It’s been proven to help ease an upset stomach, perfect for the holiday season-binge acid attacks.

www.swimbikerunmag.my

Sea Salt

Although most of us are accustomed to using iodized salt, did you know sea salt has more benefits? It is packed with essential minerals not found in commercial salts. Major minerals include sodium, potassium, and chloride while minor minerals include calcium and magnesium.

Plus it also has trace elements of phosphorus, bromine, boron, zinc, iron, manganese, copper, and silicon.

Packed with all these minerals, there’s no reason not to switch to sea salt as your top choice when cooking.

IT HAS BEEN SHOWN THAT EATING SPROUTED-GRAIN BREAD RESULTS TO LOWER METABOLIC RESPONSES COMPARED WITH WHITE BREAD. THIS IS VERY BENEFICIAL FOR THOSE WHO ARE AT RISK OF GLUCOSE INTOLERANCE, AND ARE INSULIN INSENSITIVE LIKE THOSE WITH TYPE-2 DIABETES.

RECOVERY

I N J U RY P R E V E N T I O N • R E S T • R E L A X AT I O N • S E A S O N B R E A K S • D O W N T I M E

SUPPRESS STRESS with these effective massage

PHOTOS COURTES Y OF W W W.THUMPERM A SS AGER.COM, A M A ZON.COM, A DRI A NCROWE.WORDPRESS.COM, W W W.MEDSUPPLIER.COM, W W W.R A KUTEN.COM.MY.

equipment that you can use in the convenient of your home.

MASSAGE FOR FASTER RECOVERY

Body Back Buddy Self – Massage Tool This easy-to-control massage tool provides countless ways to navigate itself for an optimal leverage and control to treat any area on your body. It is specifically designed with QQ therapy knobs that can relieve spasms, tight muscles, and trigger and pressure points.

SOOTHE YOUR MUSCLES WITH A RELAXING MASSAGE TO ACHIEVE OPTIMUM RECOVERY. BY FITNESS FIRST Recent studies have found that after a strenuous work out session, a massage can help in muscle recovery. If you are getting ready for a triathlon and need the extra recovery period, a massage can help reduce the soreness and lower the chances of getting an injury. Massages increase the amount of mitochondrion in the blood, which goes into

the muscles. The more mitochondrion there is in the blood, the faster the muscle recovers.

Triathletes and marathon runners put their bodies through demanding training sessions that test the limits of their endurance. Their bodies require sufficient time to rest and recuperate and a massage goes a long way in helping the body to recover. This does not

only apply to triathletes or marathon runners alone but to anyone who is participating in rigorous physical activities. We need to ensure that our bodies receive sufficient rest to recover, or we will do more harm than good.

One does not have to go for a massage every day; however, it would help the recovery process after a grueling training session.

Thumper Sports Percussive Massager With its drive system technology that transmits energy deep into the muscle tissue, Thumper has a variable speed control from 20 to 40 pulses per second that matches muscle’s natural healing frequency.

Note: While Fitness First instructors and personal trainers are able to give advice on the benefits of massages, those seeking massage treatments are advised to see a professional therapist.

TAKE A BREAK!

TAKE A PICK FROM THESE FULL-BODY TREATS THAT WILL TAKE YOU TO PAMPER PARADISE AFTER A GRUELLING RACE OR TRAINING.

PhysioStep – Recumbent Elliptical Cross Trainer PhysioStep provides stress-free, effective and low-impact total body workout, combining relaxing recumbent sitting position with the natural motion of an elliptical trainer to create a unique fitness experience.

Gintell G Pro Gold Massage Chair This luxurious massage chair is created with classy design and renders absolute comfort and relaxation. Its 3 Auto Massage Programme treats athletes to a relaxing full body massage.

S W I M B I K E R U N M A L AY S I A |

Variable Speed Jeanie Rub Massager Suitable for a relaxing massage at home, the Jeanie Rub Massager comes with variable speed from 1400 rpm to 4600 rpm. It has an adjustable switch that allows fingertip control. It’s been considered as the industry standard among professional massage therapists due to its penetrating massage and the guaranteed satisfaction it provides.

www.swimbikerunmag.my

07

“Triathlon has brought us closer together. We train together and support each other.”

T EAM !

T R O F F E INTERVIEW BY AL FADZRIQ. PHOTOS BY KARUNA ANG

TOGETHER.

M A KE UP BY HOOI POOI YEE

ER, STAYS H T E G O T S N U R T A H T THE FAMILY

D

amian Baynes started his career in triathlon some seven years ago. He was a cyclist when he was younger, but only started focusing on triathlon after he moved to Malaysia in 2005.

By having a healthy lifestyle, he hoped to be a good role model for his children, an initiative wholeheartedly supported by his wife I-Nah Baynes.

Eventually, his children got involved in triathlon too.

Henry, Tamika, and Kiana are now part of Team TIME, with Steve Lumley as coach. Damian’s other kids are equally supportive. Joseph, his eldest, designs Tri-Shirts while Oscar, his youngest, is starting to train. Here, Damian talks about how triathlon keeps their family together.

How did you get into triathlon?

DAMIAN: I was a cyclist when I was younger. When I moved to Malaysia 10 years ago, I started running and found I liked it. With my cycling background, I decided to give triathlon a try, and worked on my swimming.

What’s your primary motivation?

DAMIAN: To lead a healthy lifestyle and be a role model to my children, and the children I teach. I also like the competitive nature of the sport. I like to push myself. I enjoy racing!

What was it like for you when you started out?

DAMIAN: It was like an exciting new adventure. Like everyone, I was nervous about the race and the open water swim. My primary goal was just to finish the race!

How did your children get into triathlon?

DAMIAN: The kids came along to my races. They wanted to get involved.

They went to some tri kids events and enjoyed it. That’s when we decided to put on a school event which was very successful. Mr. Chan [WHO IS MR. CHAN?] and other schools started to put on events for kids, and from there more opportunities for kids evolved.

As they grew older, they started to train with Steve Lumley and became part of Team TIME, and have since had more opportunities to race internationally.

Did you encourage them to try it or was it out of their own initiative?

DAMIAN: They wanted to try it and we encouraged them.

We had never forced them or pressured them to be involved.

They love the sport, the training, and the racing.

What races have they competed in?

DAMIAN: Henry travelled to the XTerra World Championships in Maui with me, which was a fantastic experience. He also raced at the 2014 Burabay ITU Triathlon Asian Youth Olympic Games qualifier. Henry and his sisters have raced triathlons in Subic Bay, Hong Kong,and many races in Singapore and of course Malaysia, including Port Dickson and XTerra Malaysia. They are also showing themselves to be good runners. Tamika, in particular, has had a lot of success in running.

Did they get special awards?

DAMIAN: Yes, they have had some successes in races, often placing. One highlight is that Tamika has won the U18, 10km Penang Bridge Marathon for the last three years. This year, she was the fastest female overall in that race.

Do you train together or do your children have a triathlon coach?

DAMIAN: We train together all the time. They are coached by Steve Lumley of Team TIME. Steve guides their training program and coaches their swimming. They do most of their running and cycling training with me.

How many hours do you train every day?

DAMIAN: During weekdays, normally about two hours a day; on the weekends, around 4 to 6 hours a day. Weekend sessions will get longer when training for big events like Ironman.

Tell us about your typical weekly training schedule.

DAMIAN: Building up to Ironman: swim five mornings a week, two turbo training sessions a week, three to four runs a week (10km to 30km), including at least one speed session. On weekends, usually a 160km plus ride and a 100km ride with at least one short run off the bike.

What are the upcoming races that you and your family want to join next year?

DAMIAN: Ironman Melbourne in March. We’re going to race some in the triathlon season in Adelaide, South Australia; the XTerra races; and the Port Dickson International Tri because we think it is a fantastic weekend of racing for the whole family and has a carnival atmosphere.

What are your future plans?

DAMIAN: I will keep racing and doing what I love because it is a great lifestyle. Our plan is to expose our kids to more training and racing opportunities alongside their educational considerations. We will encourage them to keep going as long as they want to do it.

How are you as a fathermentor to your children?

Are you strict? Tell us about your mentoring strategies.

DAMIAN: I don’t think I am strict. I try to be positive and encouraging in all that they do. Along with their coach Steve, I try to explain why we do certain training sessions so that they understand that a session is for speed, strength, or power, for example.

What do you consider as the most memorable triathlon competition that you joined as a family? Why? DAMIAN: Probably XTerra Malaysia because across the weekend we were all able to race in the same races together, and it was a lot of fun.

How has triathlon changed your family life and your relationship with your children?

DAMIAN: It has brought us closer together. Even our eldest son Joseph, who doesn’t race, gets involved by designing our school race t-shirts, even though he is now in university in Australia. We train together and support each other.

How does your wife support you and the kids in this endeavor?

DAMIAN: It is important to have someone supporting you because it brings balance and perspective to our lifestyle.

I-Nah is a great support and source of encouragement.

You’re one of Malaysia’s most respected veteran triathletes. Having children who are also into triathlon, does it pressure you to exert more effort so that you can keep up with the younger generation?

DAMIAN: No, I’m always just trying to achieve my best results and improve on my previous races and hope that I can still be competitive with the younger guys. However, yes, my children are getting faster than me in some disciplines, particularly in running and swimming!

What’s your advice to other veterans who also want to get into triathlon but are hesitant because of their age?

DAMIAN: Start training, start with small goals, find a coach or mentor, and have faith in your training and yourself and complete your first race.

The thing that I love about triathlon, is that it is about participation and a healthy lifestyle.

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09

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

THE CROSSOVER SQUAT-LUNGE PROGRESSION

TARGET YOUR HIPS AND THIGHS WHILE PROMOTING BALANCE AND COORDINATION BY SAUL ANTHONY SIBAYAN

The crossover squat-lunge progression is an uncommon exercise. Aside from targeting your quadriceps from performing squats and lunges, the crossover movement also puts your hamstrings and gluteal muscles in overdrive. This move also challenges your balance and coordination while improving hip mobility. Perform the squat variation first to learn the movement. When the squat variation becomes easy for you, progress with the lunge variation. Because this exercise promotes activation and mobility of your hip and thigh musculature, you can integrate this into your warmup or hold one or two dumbbells, kettlebell or a barbell and transform this move into a strength exercise.

01 CROSSOVER SQUAT in a tall standing position.

02 Cross your left leg at the back of your right and step as you can to your right side.

03 Keep a good posture by bringing your chest out while landing on the balls of your foot.

01 Start

02 CROSSOVER LUNGE steps 1 to 5. repetition, return to your standing or starting position. This is what makes the lunge harder than the squat.

03 Repeat for 10 to 15 repetitions and change sides. Perform two to three sets on each side.

01 Follow

02 After each

decrease the pressure on your knees, partially have your legs slightly bent.

05 Without moving your feet, lower your body until your leg knee almost touches the floor.

06 Repeat for 10 to 15 repetitions and change sides. Perform two to three sets on each side.

04 To

THIS EXERCISE PROMOTES ACTIVATION AND MOBILITY OF YOUR HIP AND THIGH MUSCULATURE

RESISTANCE TRAINING FOR WEIGHT-CONTROL Majority of people just rely on cardiovascular exercises to lose weight. And this is also common among endurance athletes and weekend warriors. Supplementing weight loss programs with resistance training may also be very effective in maintaining lean muscle mass. Combining aerobic and resistance exercises should be included in a holistic weight-control program. This is known as combination training. More favorable effects on body composition and health-related fitness parameters can be seen with combination training as compared to just restricting caloric intake. Combination training is also more effective as compared to when either exercise-type was done separately.

Well-known authors William McArdle, Frank Katch, and Victor Katch have noted in the 7th edition of their book Exercise Physiology: Nutrition, Energy, and Human Performance that regular cardiovascular exercise accompanied with resistance exercise increases metabolism. Each pound gain in fat free (muscle) mass increases your resting metabolism by 7 to 10 kCal per day.

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PHOTOS BY P AT G O L O Y. S H U T T E R S T O C K . C O M

Saul Anthony Sibayan finished his Masters Degree in Sports Science through the United States Sports Academy. He was a former research assistant at the Exercise Physiology Laboratory of the University of Alabama. He recently passed the Tactical Strength and Conditioning-Facilitator (TSAC-F) certification exam from the National Strength & Conditioning Association (NSCA).

FB, Twitter, IG: saulsibayan

SUNDAY 5 APRIL 2015

Swim1.9km Bike90km Run21.1km

Craig ‘Crowie’ Alexander – IRONMAN triathlon world champion and official ambassador

Race in Malaysia’s dynamic new city

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Find us

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PERLIS INTERNATIONAL DUATHLON 2014 7 DECEMBER 2014 PERLIS, MALAYSIA

| RACE RECAP |

Some 350 athletes from more than 10 countries exceeded themselves and conquered Perlis during the Perlis International Duathlon 2014 held in Gua Kelam, Perlis. The event was hosted by the Government of Perlis and supported by the Ministry of Youth and Sports Malaysia.

Triathlete Sharom Abdullah and Goh Saw Cheng Ng Kok Aun from Malaysia emerged first at the finish line for the Men and Women Overall category respectively.

The event, which was organized

by Opulence Network (M) Sdn Bhd, started with a 6km run. Jursery of Malaysia was the first to reach the transition area and start the bike phase with a 0.01- second-lead over Armeen Abdunromae. Hafiz Wong Samwat took the lead after the 21km bike checkpoint. Following closely behind was Shahrom with just a 0.02-second-gap from Samwat.

Sharom proved to be amazing on the bike when he overtook Hafiz and started his last 4km run after a 30km bike course with the time of 1:27:14. It was no surprise when Shahrom Abdullah emerged triumphant not just for his category (local age 31 to 40) but as an overall champion as well. Haris Somphong took the second place while Azani bagged the overall third place. It was not an easy course for Sharom.

He said he just tried his hardest and did his best.

In the women’s event Goh Saw Cheng Ng Kok Aun came out as the overall female winner with an impressive time of 2:17:53, followed

by Ayu Faizal Pilus with a total time of 2:20:10.

Prasoet from Thailand was the first international athlete to cross

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| RACE RECAP |

the finish line, posting 1:52:26, followed by Dave from United Kingdom with a time of 2:00:04.

Dave was also the winner in his age group category (51 and above (International)) while Malaysia’s very own H’ng Chai Leng crossed the finish line first for the age group 51 and above local category, the oldest age group in the race.

Perlis International Duathlon is expected to be a yearly event for Perlis as it’s already been accredited by Malaysia’s Book of Records as the first cross-border duathlon in the country.

LARGEST AGE GROUP: MALE: 31 to 40 FEMALE: 31 to 40 TOP 5 INTERNATIONAL COUNTRIES: 1 United Kingdom 2 Thailand 3 Philippines 4 Venezuala 5 Singapore TOP 3 INTERNATIONAL OVERALL: 1 Praseot: 0:03:25 | 0:25:49 |

0:57:28 | 1:30:05 | 1:52:26 2 Dave: 0:03:17 | 0:24:44 |

0:58:30 | 1:36:32 | 2:00:04 3 Nelson: 0:03:07 | 0:25:57 |

1:06:33 | 1:49:55 | 2:14:12 TOP 3 MEN’S OVERALL (LOCAL): 1 Sharom Abdullah: 0:02:57 | 0:22:26 | 0:54:17 | 1:27:14 | 1:48:32 2 Haris Somphong: 0:03:14 | 0:25:06 0:57:33 | 1:30:04 | 1:51:08 3 Ultra Cycling Team Azanis: 0:02:57 | 0:23:27 | 0:57:25 | 1:31:45 | 1:51:52 TOP 3 WOMEN’S TO CROSS THE FINISH LINE OVERALL (LOCAL): 1 Goh Saw Cheng Ng Kok Aun: 0:04:01 | 0:32:31 | 1:10:25 | 1:49:45 | 2:17:53 2 Ayu Faizal Pilus: 0:04:19 | 0:35:31 | 1:12:02 | 1:49:00 | 2:21:10 3 Wendy: 0:03:59 | 0:30:49 | 1:12:20 | 1:54:18 | 2:22:57 PHOTOS BY AL FADZRIQ

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THE WHOL

AN

S TO

SC

| RACE RECAP |

GE TO V PA IE MORE PHO

30 NOVEMBER 2014 TAMAN TASIK CYBERJAYA, MALAYSIA

E

W

NM GALAXY ROAD RUN 2014 4TH SERIES

Despite some glitches encountered by the organizers, participants considered the last race of the NM Galaxy Run series a success. The 21K race flagged off at 6AM, followed shortly by the 10K and 5K runs.

PHOTOS BY LEE K A H INN

DOWNLOAD THE INTERACTIVE EDITION FOR FREE TO VIEW FULL RACE RESULTS.

NEWTON CHALLENGE 2014

28 DECEMBER 2014 GIANT BANDAR KINRARA, PUCHONG The Newton Challenge impressively bid 2014 adieu with their yearender race held in Bandar Kinrara, Puchong. The challenge came with four main races: 25km Men Veteran, 25km Women Veteran, 15km Men Open and 15km Women Open.

Thanks to the perfect weather, the race went on smoothly and satisfied faces were everywhere. Most of the runners were definitely glad and excited for this year’s challenge.

Among their main sponsors were Neton, Giant, Paradigm Mall and NuSkin.

PHOTOS BY LEE K A H INN @ KIM

DOWNLOAD THE INTERACTIVE EDITION FOR FREE TO VIEW FULL RACE RESULTS.

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WHERE TO GET YOUR FREE COPY OF BIKE SHOPS BAGINDA CYCLING No. 3, Kedai PLB Kg. Dato’ Abu Bakar Baginda, 43000, Kajang, Selangor BAN HING LEONG ENTERPRISE CO No. 74,Jalan Intan 2, 42600 Jenjarom, Selangor BEST BICYCLE EXTREME SPORT Lot3435, Jalan Sg Jati, Bt 1 ½, Kg Jawa, 41000 Klang, Selangor BICYCLE WORLD No. 9178, Jalan Negara, Taman Melawati, Kuala Lumpur (beside 7eleven Melawati) BIKE CORNER CYCLE TRADING No. 13-G,Jalan Temenggung 5/9, Sek 9,Bandar Mahkota Cheras, 43200 Cheras, Selangor BIKE CIRCLE 22, Jalan Mega, Taman Mega Jaya, Cheras, 56100 Kuala Lumpur BIKE ELEMENTZ No. 90, Jalan Rimbunan Raya, Laman Rimbunan, Kepong, Kuala Lumpur BIKE HOUZ 20 Jalan Imbi, Pudu, 55100 Kuala Lumpur BIKE PRO BICYCLES No. 17, Jalan SS23/15, 47400 Petaling Jaya, Selangor Darul Ehsan BIKE QUEST No. 72, Jalan SS2/3, 47300 Petaling Jaya, Selangor Darul Ehsan BIKETECH SUBANG No. 60, Jalan SS 15/4, 47500 Subang Jaya, Selangor Darul Ehsan CHAP KHOON HUAT 24, Jalan MY, 3/2 Taman Sri Gombak, Batu Caves, 68100, Selangor CICLISTA No. 22, Jalan Opera B, U2/B, TTDI Jaya, Section U2, 40150, Shah Alam, Selangor

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KEDAI SWEE LEONG No. 81, Jalan Besar, 43800 Dengkil, Selangor

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LIAN HENG BICYCLES & ENTERPRISE No.33, Jalan Sultan Alam Shah (Jalan Morib), 42700 Banting, Selangor

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CYCLE LIFE TRADING No, 12 Jalan Bukit Permai Utama 2 Taman Industri Bukit Permai 56100 Kuala Lumpur

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KEDAI BASIKAL SEW LEONG 81, Jalan Besar, 43800, Dengkil, Sepang, Selangor

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RODALINK • No. 93, Jalan Mahogani 5/ KS7, Amabang Botanic, 41200 Klang, Selango Darul Ehsan • No. 56, Jalan Telawi, Bangsar Baru, 59100, Kuala Lumpur • No. 15, Jalan 23/70A, Desa Sri Hartamas, 50480, Kuala Lumpur

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• No. 22, Jalan Diplomatik, Presint 15, 62050 Putrajaya SEN AIK TRADING 12-1-1, Jalan Setia Prima Q, U13/Q Setia Alam Sek U13, 40170 Shah Alam, Selangor SHUN CHI CYCLE SERVICE No.11, Jalan DU 1/2,Taman Damai Utama, 47180 Puchong, Selangor SIN ENG HUAT No. 109, Jalan Tengku Kelana, 41000 Klang, Selangor SIN MEE TRADING CO No. 4, Jln SS14/1A,47500 Subang Jaya,Petaling Jaya, Selangor SMS BIKE PLUS B-3-11, Block B, TTDI Plaza, Jalan Wan Kadir 3, Tamn Tun Dr. Ismail, 60000, Kuala Lumpur SPV BICYCLES Suite 27, Ground Floor, Wisma Dicor, Jalan SS17/1A, 47500, Subang Jaya, Selangor Darul Ehsan

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• L1-45A, Paradigm Mall, No. 1, Jalan SS2/26A, Kelana Jaya, 47301, Petaling Jaya, Selangor • L1-25, Setia City Mall, No. 7, Persiaran Setia Dagang, Bandar Setia Alam, Seksyen U13, 40170, Shah Alam, Selangor • Lot LG 13A-15, Empire Shopping Gallery, Jalan SS16/1, SS16, 47500, Subang Jaya, Selangor Darul Ehsan

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PACIFIC SPORTS SDN BHD No. 41, Jln SS22/23, 47400 PJ, Selangor PLANET SCUBA No 2A, Jalan Telawi 5,Bangsar Baru, 59100, Kuala Lumpur QUICK SPORT 32A-1, Jalan Metro Pudu, Fraser Business Park, Off Jalan Yew, 55100, Kuala Lumpur ROYAL SPORTING HOUSE • F6, First Floor, Bangsar Shopping Centre, 285, Jalan Maarof, Bukit Bandaraya, 59000, Kuala Lumpur • Lot L1-35,36,37, Cheras Leisure Mall, Jalan Manis 2, Taman Segar, Cheras, 56100, Kuala Lumpur • Lot 2, Great Eastern Mall, Level 2, No. 303, Jalan Ampang, 50450, Kuala Lumpur • Fahrenheit88, Lot G21, Ground Floor, 179, Jalan Bukit Bintang, 55100, Kuala Lumpur • F139, First Floor, One Utama Shopping Centre, No. 1 Lebuh Bandar Utama, Bandar Utama, 47800 Petaling Jaya

RUNNING LAB G-29, Ground Floor, Tropicana City Mall, 47400, Petaling Jaya

STADIUM • Lot 432, Fourth Floor, Suria KLCC, Kuala Lumpur City Centre, Jalan Ampang, Kuala Lumpur • Lot 5.01.02, Level 5, Pavilion Kuala Lumpur, 168 Jalan Bukit Bintang, Kuala Lumpur STUDIO R • Lot LG307, Lower Ground Floor, One Utama Shopping Centre, Bandar Utama Damansara, 47800, Petaling Jaya • Lot LG 1.98, Lower Ground, One Sunway Pyramid Shopping Centre, No. 3, Jalan PJS 11/15, Bandar Sunway, 46150 Petaling Jaya S R SPORTS ENTERPRISE Kompleks Pkns Shah Alam 01-176 Persiaran Tasik, 40000 Shah Alam SUN PARADISE (ONE UTAMA) LotS132, 2nd Floor, 1 Utama Shopping Centre SUN PARADISE + DIVE G33, Ground Floor, Fahrenheit 88, Kuala Lumpur THE MARATHON SHOP No. 25, Jalan SS23/15, Taman SEA, 47400, Petaling Jaya THE PUMA STORE • The Gardens Mid Valley City Lingkaran Syed Putra Kuala Lumpur, Malaysia 59200 • No.2, Jalan Telawi Satu, Bangsar Baru Kuala Lumpur, Malaysia 59100 THULE SHOW ROOM P2, Ikano Power Centre TOPPER SPORT AMPANG 205 & 206 1st Floor, Ampang Park Shopping Complex 50450 Kuala Lumpur ,Wilayah Persekutuan TRANSVIEW KELANA JAYA No A06 & A07, Ground Floor Aman Seri, Jalan SS7/13B, Kelana Jaya TRANSVIEW PRO SHOP Avenue K, Level 1, Lot L-1.16, Jalan Ampang UFL OUTDOORS (BANGSAR) No. 26, Ground Floor, Jalan Telawi 5, Bangsar Baru, 59100, Kuala Lumpur UFL OUTDOORS (MELAKA) 2nd Floor, AEON Bandaraya Melaka Shopping Centre, Jalan Legenda, Taman 1-Legenda, 75400 Melaka URBAN ADVENTURE 3rd Floor, Mid Valley Megamall, Lingkaran Syed Putra, 59200 Kuala Lumpur

V K ENTERPRISE 1-5, 1st floor, Plaza City Complex, Jalan Munshi Abdullah, 50100 Kuala Lumpur, Wilayah Persekutuan WIN SPORT TRADING SDN BHD No. 62,Jalan Seruling 58 Kaw Taman Klang Jaya, 41200 Klang, Selangor

FITNESS CENTERS FITNESS FIRST MALAYSIA LEISURE MALL L2-26/05 Cheras Leisure Mall, Jalan Manis 6, Taman Segar, 56100 Kuala Lumpur FITNESS FIRST MALAYSIA 1 MONT’KIARA (PLATINUM) Lot No L2-17 & L2-18, 1 Mont’ Kiara, No.1 Jalan Kiara, Mont’ Kiara, 50480, Kuala Lumpur FITNESS FIRST MALAYSIA AVENUE K Lot No: L2-L28-32, Level 2 Avenue K, No: 156, Jalan Ampang, 50450 Kuala Lumpur FITNESS FIRST MALAYSIA MENARA MANULIFE Ground Floor, Menara Manulife, No. 6 Jalan Gelenggang, Damansara Heights, 50490 Kuala Lumpur FITNESS FIRST MALAYSIA MENARA MBF Level G & 1, Menara MBF, No. 22 Jalan Sultan Ismail, 50250 Kuala Lumpur FITNESS FIRST MALAYSIA KLANG BUKIT TINGGI (PLATINUM) Lot S12, AEON Bukit Tinggi Shopping Center, No. 1, Jalan Persiaran Batu Nilam 1/KS6, Bandar Bukit Tinggi 2, 41200 Klang FITNESS FIRST MALAYSIA MENARA AXIS Concourse Level, Menara Axis, No. 2 Jalan 51A/223, 46100 Petaling Jaya FITNESS FIRST MALAYSIA PARADIGM MALL Lot GB 03, Level G, Paradigm Mall, No 1, Jalan SS7/ 26A, Kelana Jaya, 47301 Petaling Jaya FITNESS FIRST MALAYSIA THE CURVE (PLATINUM) G70 Ground Floor, The Curve, No.6 Jalan PJU 7/3, Mutiara Damansara, 47800 Petaling Jaya FITNESS FIRST MALAYSIA IOI MALL Lot G19B, Ground Floor, IOI Mall, Batu 9, Jalan Puchong, Bandar Puchong Jaya, 47100 Puchong FITNESS FIRST MALAYSIA SETIA CITY MALL L1-MM04, Setia City Mll, No. 7, Persiaran Setia Dagang, Bandar Setia Alam, Seksyen U13, 40170 Shah Alam FITNESS FIRST MALAYSIA EMPIRE SUBANG (PLATINUM) Unit B-08-01 Level 8 SOHO, Empire Subang, Jalan SS16/1, 47500 Subang Jaya FITNESS FIRST MALAYSIA MENARA SUMMIT Lot S2.140A, Level 2, The Summit USJ, Persiaran Kewajipan, USJ 1, 47600 UEP Subang Jaya LIFESTYLE CLUBS 3K SPORTS COMPLEX Jalan SS13/1, Persiaran Kewajipan 47500 Subang Jaya, Selangor KELANA JAYA MUNICIPAL POOL MPPJ Sports Complex,Jalan Stadium SS7/15,47301 Petaling Jaya