Endurance Sports Issue 21

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ISSUE 21 | MARCH 2016

MORE CON GET TE

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THIS AR ICON ITH

FROM PAGES W NT

CTIO N S O N P A G

E1

BOOST YOUR SWIM

GET MORE EFFICIENT SWIMMING RESULTS WITH THESE FOUR DRILLS

SECRETS OF THE ELITE

THE 5-POINT PLAN THAT MAKES THIS ELITE TRIATHLETE STRONGER IN HIS NEXT HALF-IRONMAN

TOP TRI PICKS MUST-HAVE GEAR AND GADGETS FOR THE RACE SEASON

SPEEDY REEDY IS BACK! CENTURY TUNA 70.3’S FIRST CHAMPION RETURNS TO SUBIC BAY! WILL TIM REED SCORE A REPEAT WIN?

BONUS!

RAISE YOUR TRIATHLON GAME WITH A PRO-APPROVED IRONMAN DISTANCE TRAINING PLAN

PLUS: RACE RECAPS: OPEN WATER CHALLENGE • THE BULL RUNNER-SMART DREAM MARATHON

UPCOMING EVENTS: ATLETA AKO WOMEN’S AQUATHLON • GUERILLA RACE • ON YOUR MARK TRILOGY

IN THIS ISSUE

GET MORE CONTENT SCAN THIS QR CODE TO DOWNLOAD THE FREE LAYAR APP

02 GEAR GUIDE 06 EXPERT ADVICE

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

10 STRENGTH & CONDITIONING 12

COVER STORY

16 RECOVERY 17 NUTRITION & DIET 18

FEATURE

LOOK FOR THIS AR ICON

20 RACE RECAP 21

EVENTS

TIM REED Champion, Century Tuna Ironman 70.3 2015

P H OTO S CO U RT E S Y O F SUNRISE EVENTS, INC.

INTERNET CONNECTION REQUIRED

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

STEP 3 DISCOVER interactive content

MESSAGE FROM THE EDITORS editorial teami

All roads lead to Subic for Century Tuna 70.3! Whether I’m on a run or in the pool for a swim, almost every triathlete I come across has been busy training for this event. It’s going to be one hell of a race to participate in, or in my case, watch!

In this issue, we’re featuring the discipline that I feared the most but learned to love: swimming. Coach Nonoy Basa shares proper swim techniques for triathletes of all levels and Coach Pio Solon features core workouts for improved swim performance. We’ve also pulled out the best tri gear and gadgets for this race season with special attention on swim equipment.

Of course, for optimal performance on race day, it’s not just about training, but proper nutrition too. Coach Harvie de Baron reveals what fuels the fast and fit triathletes.

To those doing the 2nd Century Tuna 70.3, race strong!

I’ll be sitting this one out as I’m still recovering from organizing my annual TBR Smart Dream Marathon held last Feb. 21. Check out photos of our new marathoners in our race recap section.

What does it take to finish an Ironman 70.3? Is it just a matter of putting in the hours of training or sheer willpower?

Having finished a race like this, I can say you’ll need both. You’ve put in the hours, but if you don’t have mental toughness, it will be a journey you won’t relish.

Finishing this distance (a 1.9-km swim, a 90-km bike, 21-km run) is a major achievement for anyone, but can you imagine winning this race? This month we put the spotlight on Tim Reed as he defends his crown at the Century Tuna Ironman 70.3 in Subic. He shares with us what it takes to be a champion. Filipino elite triathlete John Philip Dueñas gives us his Ironman 70.3 recovery techniques.

Finishing the Ironman in Melbourne, Australia in 2014 was an out-of-body experience. Swimming 3.8 kms, biking 180 kms, and running 42 kms in one event was something I have never dreamed of doing, but I did. That event was even more memorable because I raced it with Coach Ani de Leon-Brown and Coach Dan Brown. In this issue they share with us their expert advice on how to finish an Ironman.

Race season is in full swing. See you all on the road!

TIRSO JESUS PARPAN III

publisher

JAYMIE PIZARRO RAYMOND RACAZA

community editors

MIKKE GALLARDO

creative director

SARAH MORAN

editorial coordinator

RAIZA CABUGWANG

editorial assistant

KIMBERLY CLAIRE BERNARDO

art director

DARLANNE SUE ONG

jr . art director

DAN BROWN, ANI DE LEONBROWN, NOY BASA, PIO GERARDO SOLON, JOHN PHILIP DUEÑAS, HARVIE DE BARON contributors sales and marketing

LYCHELLE ANG KAREN ODCENADA

jr . associate publishers production

EDEN BAYSIC

production director

MA. FRANCHESCA KATHRYN REYES

production supervisor

finance and admin

JAYMIE PIZARRO

THEBULLRUNNER.COM

RAYMOND RACAZA @RAYMONDRACAZA RUN.PH

FAITH PAGUIRIGAN

finance and admin supervisor

MA. LEONORA MASAGCA

disbursement analyst

LITO TOLENTINO

admin assistant

CHARITO CIRIACO

CONNECT WITH US!

liaison officer executivei

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN

directors 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.

LURISA ANN VILLANUEVA

chief operations officer

SRAM RED® eTap Shifters

Asics fuzeX™



P6,250 | (Available starting April 2016 at Asics shops and sports retail shops nationwide)



Price Available Upon Request | Bikezilla

SRAM RED® eTap Shifters feature racecar-inspired paddle-shift logic that virtually eliminates mistaking upshift for downshift, while keeping shifting precise, fast, and easy. Its revised ErgoBlade levers provide confident control, while its wireless connection via AIREA™ network allows fast and clean installation. Time to install those SRAM RED® eTap Shifters now!

Almost-flawless running form and performance-boosting function merge with eye-catching appeal with the Asics’ fuzeX. Its Fuzegel™ Midsole, Asics’ newest GEL cushioning technology, creates lightweight adaptable comfort, tuned to provide rear-foot shock absorption, together with its AHAR® (ASICS® High Abrasion Rubber) feature that’s placed in critical areas of the outsole for durability.

BEEF UP YOUR BRAWN! PUSH YOUR PEDAL AND PACE POWER TO THE LIMIT WITH FOOTWEAR AND CYCLING GEAR TO MAKE YOU FLY.

Asics GT-2000 4

Newton Gravity V

P6,900 | ASICS shops and sports retail shops nationwide

P7,995 | Toby’s Sports, Runnr

This neutral trainer is built for runners who want daily training shoes that double as a race shoe. The Gravity V combines its highly responsive POP1 platform with its innovative bottom for enhanced flexibility and full foot-cushioning. Your feet get to breathe, thanks to its seamless engineered mesh upper and modified four-way stretch mesh metatarsal panel.

Brooks Pure Cadence 5 P5,995 | Runnr, selected Toby’s Sports and The SM Stores, ROX

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Brooks’ Pure Cadence 5 is more than just a shoe—it’s an extension of your feet. Brooks’ soles’ Guide Rail system help your body align with its natural running form. Its Omega Flex Grooves optimize flexibility, and its BioMoGo DNA midsole cushioning adapts to your every step and stride.

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Fulfil a faster, fiercer, and more focused run with the Asics GT-2000 4. Its dynamic DuoMax system enhances stability and support, and its Guidance Trusstic System technology enhances gait efficiency while providing midfoot structural integrity.

Vision Metron 40 Clincher

P76,000 | Bikezilla

Rocks, roots, and rifts have got nothing on this geek that’s built for climbing and cyclocross. Vision’s complete wheel system has a 25.5mm rim width, direct pull bladed spokes, and 100+ pro-podiums over the last few seasons.

Now, top that!

Toby’s Sports facebook.com/Tobyssportsstore • Runnr runnr.com.ph • The SM Store thesmstore.com • ROX rox.com.ph • Asics facebook.com/ASICS • Bikezilla facebook.com/BikezillaPH

02

ENDURANCE SPORTS | WWW.ENDURANCE.PH

P H OTO S CO U RT E S Y O F F O OT W E A R N E W S . CO M , B R O O K S P H I L I P P I N E S , YOYC A RT. CO M , E B AY. CO M . A U, A S I C S . CO M , V I S I O N P H I L I P P I N E S , S R A M P H I L I P P I N E S

BY RAIZA CABUGWANG

MAKE A SPLASH WITH AMPLE ASSISTANCE FROM THESE SUPERIOR SWIM TOOLS.

BY RAIZA CABUGWANG

01 Arena Powerskin Carbon Flex Full Body Short Leg Open Suit Php 29,995 | Arena (Shangri-La Plaza)

Because we’re rooting for women to finish the swim strong, check out Arena’s Powerskin Carbon Flex Full Body Short Leg Open Suit. This is the ideal suit for backstroke, breaststroke, and individual medley. Its elasticized tapes are created to store potential energy which is released during dives, kicks, and turns, and provide the legs with maximum mobility.

02 GoSwim Chlorine Neutralizing Soap Php 85 | Arena (Shangri-La Plaza)

The first locally made chlorine-neutralizing soap in the country is now available! Grab a bar of GoSwim, a specially formulated bar that contains harmless and detoxing agents that gently and effectively remove chlorine and chlorine odor from your body. It’s got active ingredients such as virgin coconut oil and and milk that nourish and remoisturize skin after a chlorine-infused swim.

03 Aqua Sphere MP™ Xpresso (Men’s) Cut through the waves like an Olympian when you wear this swimsuit designed by Aqua Sphere along with the most bemedaled swimmer of all time, Michael Phelps. Boost your performance, thanks to its hydrodynamic fabric that limits water absorption, bonded seams that reduce drag and provide prime body support, as well as internal silicone leg grips that ensure a precise fit.

04 TYR Hydrofoil Pull Float Php 1,140 | Toby’s Sports (SM North EDSA)

Gunning for an advanced level of swim training?

Give your gams the supreme support they need with the help of TYR’s Hydrofoil pull float, a streamlined, ergonomic update to the brand’s classic pull float.

Its lower overall height and longer surface area help create a natural, unrestricted training experience for high level swimmers. It helps you concentrate on arm stroke and technique by isolating leg movement.

05 Speedo Biofuse® Fins Php 2,488 | Speedo (Robinsons Place Manila)

Speedo fuses form and function in these swim staples thanks to its Speedo Biofuse® technology. Its dual density design also offers stiff blade and a soft, comfortable foot pocket.

06 Finis Surge Php 2,472 | Wetshop

Eye that swim finish and get to it faster with help from Finis Surge goggles. Designed for open water or triathlon training, this pair’s polarized polycarbonate lenses provide optimum clarity while reducing eye strain, while its patented side-button clips allow easy adjustment of the strap tension. Its over-molded onepiece frame is engineered for durability and comfort.

AQATX facebook.com/aqatx • Speedo speedo.com.ph • Toby’s Sports facebook.com/Tobyssportsstore • Arena- facebook.com/arenaphilippines • Wetshop- facebook.com/wetshop

04

ENDURANCE SPORTS | WWW.ENDURANCE.PH

P H OTO S CO U RT E S Y O F M I C H A E L P H E L P S . CO M , W I G G L E . CO .U K , T Y R . CO M , FA C E B O O K . CO M /A R E N A P H I L I P P I N E S , F I N I S I N C . CO M , W I G G L E . CO M .

Php 15,000 | AQATX

E X P E RT A D V I C E

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

THE NEXT STEP TRI–IRONMAN TRIATHLON PROGRAM (3.8K SWIM - 180 KM BIKE - 42 KM RUN)

BY COACHES DAN BROWN AND ANI DE LEON-BROWN

Building on the Base WEEK 1

WEEK 2 Off

Off

TUESDAY

Swim 2k including technique drills and short speed sets of 25 m and 50m (ex. 10 x 25 m fast w/ 30 sec rest in between) + Strengthening

Swim 2k including technique drills and short speed sets of 25 m and 50m (ex. 10x25m fast w/ 30 sec rest in between) + Strengthening

Swim 2k including technique drills and short speed sets of 25ms and 50ms (ex. 10x25m fast w/ 30 sec rest in between) + Strengthening

WEDNESDAY

Bike 75min + Run 30-45 min off the bike (moderate effort)

Bike 75min + Run 30-45 min off the bike (moderate effort)

Bike 75min + Run 30-45 min off the bike (moderate effort)

THURSDAY

Swim 2k including technique drills and easy paddle work + Strengthening

Swim 2k including technique drills and easy paddle work + Strengthening

Swim 2k including technique drills and easy paddle work + Strengthening

FRIDAY

Run 45-60 min on hilly terrain (moderate effort)

Run 45-60 min on hilly terrain (moderate effort)

Run 45-60 min on hilly terrain (moderate effort)

SATURDAY

Bike 4 hours + Run 30 min off the bike

Bike 4 hours + Run 30 min off the bike

Bike 4 hours + Run 30 min off the bike

SUNDAY

Run 1:30-1:45 hours easily

Run 1:30-1:45 hours easily

Run 1:30-1:45 hours easily

MONDAY

WEEK 3

Stepping Up WEEK 4

WEEK 5

WEEK 6

MONDAY

Off

Off

Off

TUESDAY

Swim 2k including drills for warmup and sets of fast 25 m and 50 m (ex. 10 x 25 m fast w/ 30 sec rest in-between) + Strengthening

Swim 2k including drills for warmup and sets of fast 25 m and 50 m (ex. 10 x 25 m fast w/ 30 sec rest in-between) + Strengthening

Swim 30 min drills Run 30 min easily

WEDNESDAY

Bike 75 min including 10-16 sets of 1 min fast + 1 min easy

Bike 75 min including 10-16 sets of 1 min fast + 1 min easy

Bike 60 mins easily +Strengthening

EASY WEEK

Run (could be off the bike or as a separate session) 45min including 6-10 times up a 30-second hill with jog or walk back to recover in between THURSDAY

Swim 2-3k including drills for warmup and sets of 100s and 200s using paddles and pullbuoy

Swim 2-3k including drills for warmup and sets of 100s and 200s using paddles and pullbuoy

Run 1 hour easily with technique drills

Bike 1 hour with 30 min spent on big gear @55rpm

Bike 1 hour with 30 min spent on big gear @55 rpm Run 1 hour including 3x (6 min @moderately hard effort with 3 min easy recovery in-between) + Strengthening

Run 1 hour including 3x (6 min @moderately hard effort with 3 min easy recovery in-between) + Strengthening

Off

SATURDAY

Bike 4-5 hours including hills + Run off the bike 30-45min (easy-moderate effort)

Bike 4-5 hours including hills + Run off 30-45 min (easy-moderate effort)

Swim 30 min drills and paddle work

SUNDAY

Run 1:45-2 hours @easy to moderate effort

Run 1:45-2 hours @easy to moderate effort

Bike 2.5 hours Run 30 min (easy to moderate effort)

NOTES:

FRIDAY

→ Make sure you are healthy and injury-free. See your doctor to get an all-clear before proceeding with the training plan. → This 16-week Ironman training program is meant for triathletes who have accomplished: an Olympic distance triathlon; a half-Ironman distance; and at least 12 months of triathlon-specific training consisting of 12 hours of training each week → Bike rides can be done on the bike trainer; runs may be done on a treadmill. → Strengthening workouts are a good complement to triathlon training, and should focus mainly on developing a stronger core.

GOT A QUESTION? E-mail us at endurancesports@newleafmedia.com.ph or post on our Facebook page: facebook.com/endurancemagph 06

ENDURANCE SPORTS | WWW.ENDURANCE.PH

THE NEXT STEP TRI-IRONMAN TRIATHLON PROGRAM

Step up on power and distance WEEK 7

WEEK 8

WEEK 9

MONDAY

Off

Off

Off

TUESDAY

Swim 3k including drills for warmup and sets of 25s and 50s + Strengthening

Swim 3k including drills for warmup and sets of 25s and 50s + Strengthening

Swim 3k including drills for warmup and sets of 25s and 50s + Strengthening

WEDNESDAY

Bike 90 min including 10-12 sets of 2 min big gear @55 rpm + 1 min easy

Bike 90 min including 10-12 sets of 2 min big gear @55rpm + 1 min easy

Bike 90 min including 10-12 sets of 2 min big gear @55 rpm + 1 min easy

Run (could be off the bike or as a separate session) 60 min including 6-10 times up a 1-min hill with jog or walk back to recover in between

Run (could be off the bike or as a separate session) 60 min including 6-10 times up a 1 min hill with jog or walk back to recover in between

Run (could be off the bike or as a separate session) 60 min including 6-10 times up a 1 min hill with jog or walk back to recover in between

Swim 3k including drills for warmup and sets of 100s/ 200s/ 400s with paddles

Swim 3k including drills for warmup and sets of 100s/ 200s/ 400s with paddles

Swim 3k including drills for warmup and sets of 100s/ 200s/ 400s with paddles

Bike 1 hour moderately hard

Bike 1 hour moderately hard

Bike 1 hour moderately hard

FRIDAY

Run 1 hour including 3x (10 min @moderately hard effort with 5 min easy recovery in-between)

Run 1 hour including 3x (10 min @moderately hard effort with 5 min easy recovery in-between)

Run 1 hour including 3x (10 min @moderately hard effort with 5 min easy recovery in- between)

SATURDAY

Bike 4-5 hours including 3x 20 min at big gear @55 rpm + Run off the bike 30 min steady pace

Bike 4-5 hours including 3x 20 min at Big Gear @55 rpm + Run off the bike 30 min steady pace

Bike 4-5 hours including 3x 20 min at Big Gear @55 rpm + Run off the bike 30 min steady pace

SUNDAY

Run 2-2.5 hours @easy to moderate effort preferably on rolling terrain

Run 2-2.5 hours @easy to moderate effort preferably on rolling terrain

Run 2-2.5 hours @easy to moderate effort preferably on rolling terrain

THURSDAY

RACE WEEK

WEEK 13

WEEK 14

WEEK 15

WEEK 16

EASY WEEK: Cut back on mileage but have days wherein you still insert short speed work. Rest more if needed.

Race Specific Workout

Race Specific Workouts/ Start of Taper

The goal is to show up on race day sharp and fresh, not tired or dull. Rest more if needed. Taper week is best done with shorter training sessions sprinkled with just a little bit of intensity.

MONDAY

Off

Off

Off

Off

TUESDAY

Swim 30 min drills

Swim 2.5 km including sighting drills for warmup and 2km straight paddles pullbuoy @moderately hard effort

Swim 2k including sighting drills for warmup and 1k straight paddles pullbuoy @ moderately hard effort

Swim 1 km including main set of 12 x 50 m w/ 30 sec rest

YOUR GOAL

Run 45 min easily

Bike 1-1.5hours

Run 30 min easy

Run 30min easily

WEDNESDAY

Bike 1.5 hours easily Strengthening

Bike 90min including 2x 20min big gear @55rpm

Bike 90min including 6 sets of 3min hard (use a heavy gear) + 1min easy Run off the bike 45 min @moderate effort

Bike 45-60 min

Swim 3 km including drills for warmup and 3x 800 m @moderately hard effort with 1min recovery inbetween Bike 1-1.5hours

Swim 2.5 km including drills for warmup and 2x 800 m @ moderately hard effort with 1min recovery in-between Bike 1hour @moderately hard

3sets of Bike 10 min plus Run 6 min (Do the first one easy, the second set moderate, and the last set hard).

Run off the bike 60min including 4x 5min @moderately hard effort with 5min jog recovery in-between

THURSDAY

Run 1hour easily with technique drills

P.M. Get a massage

FRIDAY

Off

Run 1 hour including 2x (15 min @ moderately hard effort with 5 min easy recovery in-between)

Off

Off

SATURDAY

Swim 30 min drills and paddle work

Bike 4-5 hours

Bike 2.5hours @moderately hard

A.M. Swim 10-15 min Bike 20min; optional 5-10 min Run Include a couple of 30-45 second accelerations for all three sports.

SUNDAY

Bike 2.5 hours Run 45 min easy to moderate effort

Run off the bike 1.5- 1:45 hrs moderate to moderately hard pace

Swim 4 km including 2 km straight w/ paddles pullbuoy done at tempo

Run off the bike 45-60 min moderate to moderately hard pace Swim 2-3 km including 1.5 km straight paddles pullbuoy at tempo

P.M. Stay off your feet RACE DAY!

ENDURANCE SPORTS | WWW.ENDURANCE.PH

07

E X P E RT A D V I C E

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

Keep sight of your goals: to keep doing these movements until it becomes instinctive, and to prevent the breakdown of good form as fatigue sets in.

YOU KNOW THE DRILL

SWIM YOUR WAY TO A PR WITH THE RIGHT TECHNIQUES.

BY COACH NOY BASA

What are drills? Drills are the best way to improve your technique. It’s mindful and deliberate practice that enables you to focus on the right position and movement, and isolates the aspects of your stroke that need correction.

They can be done by any swimmer regardless of skill level.

“But they’re boring! Why must I do these?”

Doing drills may feel repetitive and mindnumbing, but it beats swimming hundreds of hard laps mindlessly just to log in some mileage. Drill work is a virtually painless, skill-centric, targeted way to fast-track your goal of becoming a better swimmer, in terms of both efficiency and speed.

How do I get the most from drills? Remember that consistency is key, and significant change isn’t overnight. Keep sight of your goals: to keep doing these movements until it becomes instinctive, and to prevent the breakdown of good form as fatigue sets in. The drills are to be done with a slow, easy effort, with nothing else in mind but to do them as correctly as possible. Dedicate at least 500 meters of your workout focusing on form (post warm-up is ideal) and nail that PR in your next race.

Here are some of the most common problems triathletes encounter with their swim stroke, and how to fix it:

✖

✔

PROBLEM #1: SHALLOW/ RESTRICTED BREATHING, CAUSING EARLY FATIGUE Drill: The Darth Vader (yes, breathe like him) Purpose: to practice deeper, more natural breathing, and to make “breathing in the water” as natural as how you breathe on land How to do it: Before starting a lap, while at an upright position, bob head up to do a quick inhale, then fully submerge for 3 to 5 slow counts while slowly exhaling, emptying all the air from your lungs.

Do this 5 times, then swim a set of 100-200m at an easy effort while focusing on maintaining the same breathing rhythm throughout the set. Repeat a few more times until it starts to feel comfortable.

GOT A QUESTION? E-mail us at endurancesports@newleafmedia.com.ph or post on our Facebook page: facebook.com/endurancemagph 08

ENDURANCE SPORTS | WWW.ENDURANCE.PH

PHOTOS COURTESY OF SHUTTERSTOCK.COM; ILLUSTRATIONS BY DARLANNE SUE ONG

o achieve the best results with the least possible effort, working on good technique is more critical for the swim compared to cycling and running in triathlon.

YOU KNOW THE DRILL PROBLEM #2: ARMS CROSSING OVER THE CENTERLINE

✖

Drill: Black line in the middle Purpose: to keep your hand entry/ leading arm going straight and not crossing over How to do it: In a lap pool, swim parallel to the black line, with your head and your spine directly above it. Do slow easy laps focusing on the leading arm going straight and not intersecting the black line below. As you fully extend your leading arm with hand reaching out, your middle finger should point straight forward, still aligned with your shoulder.

✔

✖

PROBLEM #3: SINKING HIPS/LOWER BODY Drill: The Spear-down Purpose: to shift your weight forward and to get your body into a downhill position, reducing drag.

✔

How to do it: After the pull, start your recovery phase with an elbow lift, and keep your fingers pointing down but just above the water. Lead with your elbows as you move your arm forward to the next hand entry point, just past your head. Imagine your hand as a spear, piercing the water with a downhill entry. By the time your leading arm is fully extended, your hand should be about 6 to 8 inches below the surface. Also be mindful of keeping your head down, nose pointing to the floor. Looking forward even at the slightest possible angle will bring your hips lower than your torso, and will cause some drag.

PROBLEM #4: MINIMAL PROPULSION FROM THE KICK Drill: Streamline on your back (do this with fins) Purpose: to practice correct leg movement and engage the right muscles to maximize propulsion How to do it: Push off the wall on your back, with one hand on top of the other and your arms fully extended, squeezing your ears tight.

Back must be slightly arched and head facing directly upward. Your core should be engaged to keep your torso steady. On the kick, power should come from your quads while the instep (the top of your feet) should be pushing water upward.

Focus on doing a compact kick by bending your knees minimally, with toes pointed but ankles relaxed. Keep legs and feet just under the surface.

NOY BASA is a swim Coach and triathlete, and co-founder of Streamline Sports Instruction E-mail: noybasa@ streamlinesi.com

ENDURANCE SPORTS | WWW.ENDURANCE.PH

09

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

STRENGTH TRAINING FOR BETTER SWIM PERFORMANCE

EVEN AS PROPER SWIM TECHNIQUE IS DEFINITELY IMPORTANT IN TRIATHLON, SO IS WORKING OUT THE RIGHT MUSCLE GROUPS TO SWIM FASTER AND MORE EFFICIENTLY. PIO GERARDO SOLON

HOW CAN WE OPTIMIZE SWIM TRAINING WITH STRENGTH AND CONDITIONING? When swimming, you’re really looking for a streamlined position, where the trunk is extended and everything is “tight,” decreasing drag; looking for a high hip position where your body can have the mechanical advantage to pull through the water with the best angle and with the most torque; an efficient arm recovery, continuous kick, and a good breathing pattern.

To get to these positions, triathletes must have ample shoulder and trunk flexibility to be “streamlined,” have efficient upper body movement, the core strength to ensure a high hip position, and upper back strength for a nice strong pull.

Here are exercises you can do before your swim sessions, after your swim sessions, and during your strength workouts.

10

ENDURANCE SPORTS | WWW.ENDURANCE.PH

FOR THORACIC EXTENSION AND MOBILITY: THE ROCK BACK QUADRUPED EXTENSION ROTATION

FOR STRONGER PULL: INVERTED ROWS

A.1 Get into a quadruped position with your fingers pointed forward, arms slightly away from the line of the shoulder, knees outwards, and the top of the feet down to the floor.

Maintain a good line from your hips to the back of your head.

Bring one hand to the back of your neck.

A.2 Rotate and bring your elbow as high up to the ceiling while you’re maintaining a straight line from your hips to the back of your neck.

A.3 At the top of the movement, exhale.

A.4 Do this five to 10 times.

We love pulling movements as the backside of our body rarely gets trained and developed while doing triathlon. Your backside is also essential for keeping your shoulders strong. In swimming, propulsion comes from pulling the water mass behind you so as to move your body forward.

Inverted Rows are great for posture and for working. You can do this with a barbell or suspension trainers. I prefer using suspension trainers.

C.1 Position the handles to about waist height. You can also use a barbell in a rack.

C.2 Take a wider than shoulder width grip and position yourself hanging underneath. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.

C.3 Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.

C.4 Pause at the top of the motion, and return yourself to the start position.

C.5 Increase the difficulty of the exercise by raising your feet up on a bench or a box. To make it easier, move the handles up and move up to 45 degrees against the floor.

C.6 Do 6 to12 repetitions of these for 2 to 3 sets, twice in a week to maintain posture, reduce chances of shoulder injuries, and strengthen back muscles.

A.2

A.3

FOR CORE STABILITY: THE DOWEL-RESISTED DEADBUG The core does a lot of things, from stabilizing your trunk, transmitting force from your lower to the upper extremities. I love this move as it helps with trunk stability, shoulder stability, and active hamstring flexibility.

B.1 Lying down with your back flat on the floor, lower back and upper back (be very aggressive with this), grab a dowel slightly wider than shoulder width that is resisted on both ends. What I’m using is the TRX Rip Trainer with the resistance on both ends of the rod.

B.2 Pull the dowel to the level of your shoulders. You should feel the muscles in your armpits engage. Maintain this position, you will notice that your lats will be contracting isometrically (contracting without movement) through the entire set.

B.3 Bring both feet up. Remember the flat back? Drive that back to the floor! Straighten the knees and point your toes upward (ankle dorsiflexion). You will now feel your abdominals work very hard.

B.4 Lower one leg at a time while keeping that straight line in the other, as you lower without touching the floor point that toe forward (ankle plantarflexion).

B.5 Hold, and exhale. Bring that leg up, and repeat for the other side B.6 Do 5-10 times on each side around 2-3 reps twice in a week.

SCAN THE ICON

TO VIEW THE WORKOUT VIDEO * INSTRUCTIONS ON PAGE 1

C.3-4 To watch the workout videos, visit: endurance.ph/performance/swim-training

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PIO GERARDO SOLON is the program director of Epic Performance and Fitness in Cebu and a NSCA-certified Strength and Conditioning Coach.

He graduated with a bachelor’s degree in Sports Science from UP Diliman, where he was a member of the varsity swim team.

PHOTOS COURTESY OF PIO GERARDO SOLON

lthough it only accounts for around three percent of the half-Ironman distance (a total of 70.3 miles or 112 kms), your proficiency in swimming determines how fresh your legs will be as it takes on the rest of the race after. A tough swim leg will sap the strength, energy, and morale out of you. I tell our clients, “If your swim sucks, you’re going to have a tough time on the bike and run.”

Being confident in the water is important. I still maintain that the swim part of the triathlon is one of the most volatile environments in the race. Sure you have to contend with crashes, wayward cyclists, and wind on the bike, but the swim takes athletes far away from their comfort zones. The current is a different animal and can turn on you. This was the case in last year’s Cobra Ironman 70.3 in Cebu where the tide literally turned during a part of the race and forced dozens of triathletes to miss the cutoff.

Overcoming these challenges in the swim requires practice, confidence, and more importantly competence.

TIM REED, DEFENDING PRO CHAMPION OF THE CENTURY TUNA IM 70.3, BLAZES IN TO SUBIC BAY PREPARED FOR HIS RIVALS AND THE HEAT. FIND OUT WHAT HE'S BEEN TRAINING HARD FOR, WHY HE LOVES RACING IN THE PHILIPPINES, AND HIS TOP TIP TO SUSTAIN THE RIGORS OF ENDURANCE SPORTS. INTERVIEW BY SARAH MORAN | PHOTOS COURTESY OF SUNRISE EVENTS, INC.

AS THE MALE PRO CHAMPION OF THE INAUGURAL CENTURY TUNA IM70.3 LAST YEAR, HOW DO YOU INTEND TO DEFEND YOUR TITLE? If I tell you that, then I won’t have any tactical advantage over my competitors! I have different strengths and weaknesses to this time last year because I’m in a different phase of training. Last year, I came into the race very confident in my run form because that had been my training focus and I had the fastest runs in two major races leading into Subic Bay 70.3. For the first part of this year the plan was to focus on my cycling and with that comes a little less run speed in the tank.

YOUR FINISH TIME WAS 3:51:59 LAST YEAR IN SUBIC'S HOT AND WINDY CONDITIONS. HOW ARE YOU PREPARING TO BEAT THIS FINISH, AND YOUR RIVALS? I don’t take too much notice of times because they are so dependent on the conditions. I do however, take a lot of interest in beating my rivals. The heat is a major factor in this event but fortunately where I live, Byron Bay in Australia, February is a very hot time of the year so I should be well acclimatized. Some of my main rivals have not raced on this course before.

Having course knowledge plays a huge part in knowing how to pace yourself over the distance and terrain. While I feel there are definitely some guys who can ride with me, I don’t think there are any who can ride away from me if my bike legs are firing. This puts me in a fortunate position where I can decide, depending on how I’m feeling on the day, whether I really push the bike or hold back and wait to duke it out on the run.

WHO DO YOU THINK WILL BE YOUR TOUGHEST COMPETITOR IN THIS YEAR'S RACE? Tim Berkel or Craig Alexander. Berkel is not overly consistent at the distance but when he gets it right, very tough to race. Crowie was the very best at this distance and is still one of the best at this distance. He’s great in the heat and seems to just love hurting himself in races.

YOU CONSIDER CRAIG "CROWIE" ALEXANDER AS ONE OF YOUR TRIATHLON IDOLS. HE WAS SIDELINED IN LAST YEAR'S CENTURY TUNA 70.3, BUT WILL BE BACK THIS YEAR. HOW DOES IT FEEL TO BE RACING ALONGSIDE ONE OF YOUR TRIATHLON IDOLS? The irony is that this year, I’m the one with the bad back after doing some damage changing sheets on a bed! Something about lifting your kids a lot must leave you susceptible to back injuries. I’ve had a lot of athletic idols over the years and in most cases when I’ve got to meet them, their personality doesn’t impress me like their athletic feats and they drift out my idol list. Not so with Crowie. I’ve gained more respect for him just hanging out than I have from his ability to swim, bike, and run insanely fast. A memory that sticks in my mind was when I raced Honu 70.3 as an age group competitor in 2009 while working full-time. Crowie was winning the Pro race but still took the time to yell support to me while I was racing despite not knowing me at all. I was pretty chuffed at the time.

"WHILE I FEEL THERE ARE DEFINITELY SOME GUYS WHO CAN RIDE WITH ME, I DON'T THINK THERE ARE ANY WHO CAN RIDE AWAY FROM ME IF MY BIKE LEGS ARE FIRING."

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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COVERSTORY this but I’m not. I work on improving it every training session and race. When I do get it right my races tend to go well.

YOU'RE TURNING 31 THE DAY AFTER THE CENTURY TUNA IM 70.3 RACE. WHAT MILESTONES ARE YOU AIMING FOR IN TRIATHLON AND IN YOUR PERSONAL LIFE THIS YEAR? In triathlon, I would love to be on the podium at the Ironman 70.3 World Championships and establish a good record at the Ironman distance to start to pave the way to Kona success for years down the track. In my personal life, there is always so much to work on but the number one is that I never let anything, definitely including my triathlon goals, get in the way of being a good dad to my toddler son Oscar, and a grateful, loving husband to my wife Monica.

HOW WOULD YOU ASSESS YOUR TRIATHLON PERFORMANCE IN 2015?

SCAN THE ICON TO VIEW MORE PHOTOS * INSTRUCTIONS ON PAGE 1

WHAT DO YOU LIKE BEST ABOUT RACING THE CENTURY TUNA IM 70.3?

I love racing in the Philippines. The local support is electric. There are few endurance races in the world that could rival the atmosphere the Philippines provides.

WHAT COLOR OF BUDGY SMUGGLER SWIMWEAR WILL YOU BE RACING IN AT THE CENTURY TUNA IM 70.3 THIS YEAR? It's always a struggle to get race kits made in time early in the season. I’ve organized a temporary oneoff race kit that will hopefully be ready. Smuggler color to be decided.

SUBIC BAY IS TRAINING GROUND FOR MANY FILIPINOS WISHING TO DO A HALF-IRONMAN DISTANCE. WHAT ARE YOUR TIPS FOR FIRST-TIMERS? Try to have as much fun the first half of the race and don’t go too hard because it can become a very long half-marathon if you’ve overcooked the swim and bike.

YOU MENTIONED ONCE IN AN INTERVIEW THAT ONE REASON YOU GOT INTO TRIATHLON WAS THAT YOU WERE TIRED OF BEING THE SMALLEST GUY ON THE RUGBY FIELD AND BASKETBALL COURT. WHAT'S ONE PARTICULAR EXPERIENCE IN THE PAST THAT MADE YOU FEEL OTHERS UNDERESTIMATED YOUR SKILLS? 14

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I’ve been very passionate about sports my whole life. Unfortunately, the sports I was most passionate about simply didn’t suit my stature. So regardless of skill, once you get to a certain level, body size becomes more important. You reach an age where reality starts to take over your childhood dreams.

Thankfully enough people saw some talent in my aerobic capacity and pointed me in the direction of endurance sports. I still pinch myself that I’m a professional triathlete.

WHAT WAS THAT TURNING POINT IN YOUR LIFE IN WHICH YOU DECIDED THAT TRIATHLON IS THE SPORT FOR YOU? My first Pro race, I finished 3rd just behind Pete Jacobs at the Canberra half-Ironman. I was really shocked as I thought I was going to get embarrassed by the Pro field. After that race, I decided to take 12 months off from ‘real’ work and have a proper crack at triathlon. That 12 months has now turned into five years!

ONE OF YOUR TIPS FOR NEWBIE-TRIATHLETES IS: LEARN AND UNDERSTAND THE POWER OF THE PRESENT. CAN YOU ELABORATE ON THIS? The distance to be covered in a triathlon can be overwhelming. Hey, even the distance to be covered in a training session can be a lot for the brain to grapple with. ‘Staying in the moment’ refers to not overthinking too far ahead or in the past but really concentrating on what needs to be done right here and now and letting everything else fade into the background. I wish I was a guru at

I still had some races amongst world-class fields I was very pleased with. In 2015, I think I overcomplicated and overthought the 70.3 World Championships. Sometimes wanting to win a race so incredibly much can do you a disservice because you ignore symptoms of overtraining leading in.

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THERE ARE A HANDFUL OF TRIATHLON PROFESSIONALS LIKE YOURSELF WHO HAVE COMBINED THEIR TRIATHLON EXPERIENCE WITH COACHING. WHAT MAKES THE REED PERFORMANCE GROUP STAND OUT FROM THE OTHERS? I’ve taken a major step back from coaching until my Pro racing is finished. I still coach a few age-group athletes and coach at training camps because I genuinely love it and feel that I’m still always learning from the athletes I work with. My longtime training partner Luke Martin is now the main coach at Reed Performance Group. Luke and I are 100% aligned in our coaching philosophy and there is quite a range of coaching options available depending on what level of coaching an athlete requires. How do we stand out? We are not trying to build a coaching empire. We simply want to work closely with the athletes we feel we are a good fit for and gain the satisfaction of seeing athletes reach their goals.

WOULD YOU CONSIDER YOURSELF A BETTER TRIATHLETE OR A BETTER COACH? I guess I’ve achieved more measurable outcomes as an athlete. It’s quite hard to define a coach’s success particularly given that 10 years of my coaching was committed to beginner and age-group athletes, not professionals chasing world titles. I think I’ve got a lot to learn in the coaching sphere and once I’m done with racing I plan on spending a good period of time working alongside some of the world's top coaches of the various formats to learn as much as I can.

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INJURY PREV ENT ION > R EST > R ELAX AT IO N > SEASON BR EAKS > DO W N TI ME

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Setting a goal makes me more motivated to move and achieve.

REBUILD THE BASE

A week after the 70.3, I return to proper training mode or the Base Period. This focuses on endurance training for swim, bike, and run while increasing the load per week. I base my activities on a zone that's comfortable to me. The best thing to remember on this week is the ‘Form Practice’ (for swim, bike & run). I always tell my students that the better the form, the lesser the injury, the better the performance.

COME BACK STRONGER

CONSISTENT PODIUM-FINISHER, FILIPINO ELITE TRIATHLETE, AND COACH JOHN PHILIP DUEÑAS, SHARES HIS STRATEGIES FOR RESTORING HIS BODY AND GETTING READY TO TAKE ON ANOTHER 70.3-MILE TRIATHLON.

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For two weeks, I give myself a passive static stretching and self-myofascial release activities five teams each week. I do ‘self-myofascial release’ after an activity for 10 to 20 minutes, followed by 10 to 20 minutes of passive static stretching. These improve my flexibility, loosen muscle tightness, and enable my body to be ready for the next training sessions.

REST

This means full rest and no activity at all for 48 hours. I get 8 hours of sleep each night. I load up on carbohydrates and protein such as sweet potato, beet root, meat, and tofu from morning, then lunch, and dinner.

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RUN

After a twodays off, I do recovery training under a heart rate-based program. I jog/run for 30-45 mins at 60-75% heart rate.

On the next day, I swim 40 minutes (free swimming at comfortable pace); and on the third day, I do a friendly ride of 40 to 60 minutes at 60-70% heart rate.

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STRETCH

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SET A GOAL

I set a goal for my next competition.

Setting a goal makes me more motivated to move and achieve. Once you dream it, and you believe in it, and work hard for it, then you will succeed. Nothing is impossible if you believe in yourself.

JOHN PHILIP DUEÑAS Singapore Sundown Marathon 2012, 21-K champion; fastest run split, Cobra Ironman 70.3, 20122015; Cobra Ironman 70.3 2014 and 2015, 2nd place (Filipino elite). Dueñas is also the running coach of Philippine Marathon Queen Mary Joy Tabal.

P H OTO S CO U RT E S Y O F S H U T T E R S TO C K A N DJ O H N P H I L I P D U E Ñ A S

hese are my five stages of recovery that I follow every time I finish a 70.3 distance triathlon. I suggest this to other triathletes as well.

NUTRITION & DIET

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

much and when should you have breakfast. I suggest waking up early for breakfast and eat three hours before the race. A simple pre-race meal of around 300-400 calories focused on complex carbs and little protein will do. A good example would be a banana and a cup of plain yogurt. Another easy option would be pasta with tomato sauce.

RACE PROPER

While most of the nutrition you take during race proper should be practiced pre-race, hydration may be one factor that requires the ability to adjust to sudden heat or changes in weather that may affect your sweat rate and body temperature.

HEALTHY FUELING HABITS OF FIT TRIATHLETES

THAT NUTRITION IS IMPORTANT FOR ENDURANCE SPORTS IS A GIVEN. BUT WHAT MAKES THE RIGHT NUTRITION, FROM PRE-RACE TO POST-RACE? HERE’S OUR TIP SHEET. BY HARVIE DE BARON FUEL YOUR RACE

PHOTO F ROM SHUTTER STOCK .COM

In the earlier days of multisport, race and training nutrition were hardly regarded. The thinking before was that the right gear and training like a monster would get you through. But no longer.

Sports nutrition has gained relevance and what you fuel up with certainly matters.

PRE-RACE NUTRITION

Pre-race is no longer just your traditional carboload the night before the actual event. Pre-race nutrition also means minding what you fuel your body with during training sessions and right before the race itself.

Make sure to practice your nutrition plan during training sessions. Never experiment

during race day. Ideally, you should not eat solids three hours before a training session.

This is because you need to give your body time to process meal and avoid “intestinal distress” a.k.a the weird feeling when running on a full stomach.

During training, fuel consistently so that you can recover better after a training session. Right after a heavy training session, eat immediately because your body is most receptive to nutrients it needs to replenish. Bear in mind that your body’s immune system is also significantly lowered after training. Resist the urge to eat junk food and fast food. You need quality carbohydrates and proteins to recover well.

During race day, there’s a question of how

There are a lot of factors that affect nutrition on race day. You have to take into account three key areas: fueling, hydration, and electrolyte replenishment.

Fueling during the race depends on the size of the person. Normally, this is 200-300 calories per hour. Just like a car, a smaller car requires less fuel than a larger one. I am partial to gels as fuel because it assimilates more quickly into the body and provides instant energy for your race. Gels also help you control the amount of liquid you put into your body so you can avoid bloating and the “sloshy” feeling in your tummy from drinking too much liquid. Solids like bars and fruits don’t digest as easily and you don’t want your body to expend energy digesting food when you need your energy for racing.

Hydration depends on the day’s actual temperature. While most of the nutrition you take during race proper should be practiced pre-race, hydration may be one factor that requires the ability to adjust to sudden heat or changes in weather that may affect your sweat rate and body temperature.

Remember that electrolytes aren’t just plain salt. A full spectrum of electrolytes would include Calcium, Magnesium, Potassium, Sodium, and Chloride. Taking something that doesn’t have the full spectrum will just create a chemical imbalance in the body and won’t solve cramping issues.

POST-RACE

Post-race nutrition requires taking in high quality carbohydrates and protein. A lot of people use finishing the race as a reason to binge-eat. But research shows that most people get sick after a race because the immune system takes a beating from racing and you don’t help it recover by eating crappy food and getting drunk.

All these recommendations are based on research and first-hand experience in endurance sports. But, if you’re already comfortable with your current nutrition plan, then don’t change it too close to race day.

Remember, sports nutrition is a science but its application to each individual is an art form.

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

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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CRUISIN’ FOR A CYCLOCROSS

CYCLOCROSS RACING IS A GREAT WAY TO KEEP FIT AND IMPROVE YOUR BIKE-HANDLING SKILLS.

H T T P : // W W W. B I K E R A D A R . CO M /G E A R /C AT E G O RY/CO M P O N E N T S / T Y R E S / P H OTO S CO U RT E S Y O F CO R S A C YC L E S

WHAT IS CYCLOCROSS? A cyclocross is a bike designed for cyclocross races which take place on a closed off-road circuit predominantly on grass, track, or sand. It contains obstacles such as low barriers, sand pits, steps, or steep banks.

WHAT MAKES IT DIFFERENT FROM ROAD BIKES? Think of cyclocross as a mountain bike crossed with a road bike. A cyclocross differs from a standard road bike in terms of appearance. A cyclocross looks more “muscular” and there’s less height difference between the saddle and the bars. If you’re not competitive, ‘cross bikes are ideal for the pothole-strewn urban jungle, with fatter tires and more powerful brakes. Its stocky frame is made of aluminium or carbon, while a titanium frame can easily top the price range.

WIDE TIRES A cyclocross bike is fitted with wide tires to ensure grip in off-road conditions.

Tire width is 33mm for competitions, but many bikes are sold with 35mm tires for extra grip and stability. Tread patterns are dependent on course conditions.

Hard or sandy conditions are tackled on file-treaded tires, as low-rolling resistance is more important than grip.

When it’s wet or muddy, tires with knobs and increased tread patterns add more grip and mud-shedding capability.

CLEARANCE Cyclocross bikes have plenty of clearance between the tires and the frame to avoid tire jams as it collects dirt and debris during a race or ride. There’s also more space between the rear tire and the seat tube and bottom bracket than on a road bike.

BRAKES Since 2013, the Union Cycliste Internationale (UCI) permitted the use

of disc brakes on cyclocross bikes for competition. Although lower-end bikes will have mechanical disc brakes, fullhydraulic systems are becoming more prevalent as an option.Disc brakes provide quicker and more consistent braking and are easier to modulate to get the correct amount of stopping power than for cantilevers. To handle the stress on the wheels from disc brakes, cyclocross bikes are specified with thru axles. This feature is borrowed from the mountain bike and result in a more rigid wheel-to-frame connection than a quick release.

GEARING Most cyclocross bikes designed for competition will come with a 46/36t double chainset and a fairly wide range cassette, to accommodate the circuit and conditions. Although this gives quite a low top ratio for road riding, which could result in spinning-out, it should give enough top-end speed for most cyclocross courses. Some cross-specific bikes for recreation may be outfitted with a compact double with 50/34t chainrings.

GEOMETRY This is another subtle difference from a road bike. In cyclocross, you have a longer wheelbase for increased stability off-road and to build in the necessary clearances. Frame angles are slightly less acute which helps with handling and also a shorter top tube. This results in a more upright riding position, which along with the more level bars and saddle allow the rider to shift weight around easily to tackle obstacles and control traction.

When the obstacle requires you to dismount and carry your bike before remounting, this is easier with a cyclocross’s slightly lower saddle.

Cyclocross frames have a flattened top tube to make running with the bike on your shoulder a bit more comfortable.

De Rosa cyclocross models Gravel Road Tiagra and Gravel Road Sora are available at Corsa Cycles, 3736 P. Guevara St., corner Montessori St.,, San Juan, Metro Manila, Philippines Tel nos: (02)503-5551.

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2016 OPEN WATER CHALLENGE LEG 1

FEBRUARY 20, 2016 | AQUARIA WATER PARK, CALATAGAN, BATANGAS

PHOTOS COURTESY OF FACEBOOK.COM/OPEN-WATER-CHALLENGE-332480793614240.

Southeast Asian Games medalist Jessie Lacuna torpedoed his way to first place in the 2016 Open Water Challenge Leg 1 with his 25-minute swim time in the 2-km Individual male category.

Triathlete Mara Guevara placed first in the female 2-km category with her time of 45 minutes. There were various opportunities for swimmers of all abilities to test their mettle in open water. Other swim distances included the 1-km and 1.5-km individual divisions; a 1-km Buddy category, where two individuals pair up and start and end the swim competition at the same time; the three-man Relay for the 3-km swim distance; a 1-km collegiate category for students, and a Dolphin division of 250 meters for water babies aged 5-9 years old, and 500 meters for 10-15 year olds.

Those who made waves in their categories were recognized at the awarding ceremony held after the competition.

Bookmark your calendar for the next legs of the Open Water Challenge: Leg 2- April 2, 2016, Club Punta Fuego, Nasugbu, Batangas Leg 3- July 23, 2016, Terrazas De Punta Fuego, Nasugbu, Batangas Leg 4- October 15, 2016, Playa Laiya, San Jose, Batangas Open Water Challenge Boracay- April 9, 2016, Boracay, Aklan Open Water Challenge Palawan- October 8, 2016, Legend Hotel/ Isla Pandan, Puerto Princesa, Palawan Visit http://www.openwaterchallenge.ph/2016/02/2016-openwater-challenge-leg-1-results/ to download the full race results.

SCAN THE ICON

TO VIEW MORE PHOTOS * INSTRUCTIONS ON PAGE 1

THE BULL RUNNERSMART DREAM MARATHON 2016

FEBRUARY 21, 2016 | NUVALI, STA. ROSA, LAGUNA

PHOTOS COURTESY OF JAYMIE PIZARRO

There’s nothing like your FIRST. This is the tagline of The Bull Runner Smart Dream Marathon 2016, the first and only marathon in the world exclusively for first and second time marathoners. On its 7th edition, last February 21, 2016, 619 runners crossed the finish line of their first 42k in Nuvali, Sta. Rosa, Laguna, to join the ranks of over 4,000 TBR Dream alumni.

“I will never get tired of taking runners on this marathon journey and seeing the look of triumph and joy when they conquer their dream,” said Jaymie Pizarro, founder of TBR Dream Marathon. Pizarro, a.k.a. The Bull Runner has run 13 marathons including the five World Marathon Majors (New York, Chicago, Berlin, London, Tokyo, and Boston).

Kat Yee, 29, who finished in 6:38:03, said that she never imagined achieving what only a few people dared to do. “Sabi ng iba, baliw lang daw ang gagawa nito. Yes, maybe I am crazy but it truly made me happy. I nailed that forty-freakin-two! Eto ’yung masakit na masarap na pakiramdam,” said Yee. “I am now a marathoner,” Rommel Sunga proudly declared. He was ecstatic with his 4:57:14 finish. He originally set a target time of 5:30, taking care not to

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get injured in the middle of the race. Over 150 race volunteers assisted in the event and hundreds of family and friends cheered the runners all the way.

There are no top three finishers awarded in the marathon since “every runner who crosses the 42km finish line is a winner. But in the 21K category of the event, the top three winners of the 21k male and female categories were recognized.

RACE RESULTS Men: 1:49:27 Manuel Johnson Balancio 1:50:55 Allan Leandro Merin 1:55:22 Clive Manuel Wee Sit Women: 1:54:05 Maricar Hiponia 2:01:55 Mary Rose Ocaña 2:03:32 Criselda Del Rosario To view full race results, visit: http://tbrdream.com/ official-results-3/#.Vs-6VdzlfwI

ATLETA AKO WOMEN’S AQUATHLON

MARCH 13, 2016 PHILSPORTS COMPLEX, PASIG CITY

PHOTOS COURTESY OF BIKE KING PHILIPPINES.

Women’s Month in March kicks off with a women-only, beginner-friendly aquathlon organized

by Bike King Philippines. The Atleta Ako Women’s Aquathlon is the venue for women of different ages and backgrounds to come together and celebrate a more active lifestyle.

SCAN THE ICON TO VIEW MORE PHOTOS * INSTRUCTIONS ON PAGE 1

Race distances according to age group are: 7 to 8 years old: 50-m Swim, 600-m Run 9 to 10: 100-m Swim, 600-m Run 11 to 12: 200-m Swim, 1.8- km Run 12 to 14: 300-m Swim, 2.2-km Run 15 to 17: 400-m Swim, 4.2-km Run Women aged 18 and above can do the Standard distance 500-m Swim, 5-km Run; the Petite distance 300-m Swim, 3-km Run; or the Relay consisting of a 500-m Swim, 5-km Run For more information, visit: http://bikekingphilippines.com/events_atleta-ako-womens-aquathlon_event-details.html https://www.facebook.com/AtletaAkoPH/

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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ADIDAS PUREBOOST X PRODUCT LAUNCH

FEBRUARY 11, 2016 | BONIFACIO GLOBAL CITY, TAGUIG

PHOTOS COURTESY OF ADIDAS PHILIPPINES AND RAIZA CABUGWANG

Adidas gathered female celebrities and running enthusiasts to experience the PureBOOST X pair, the brand’s newest innovative running shoe designed for women.

PureBOOST X was designed with the female athlete in mind resulting in a high-performance meets highfashion shoe for women. Adidas used Aramis, a state-of-theart motion-tracking technology, to study the female foot and how it moves during running to create the shoe. The contours of the female foot inspired the design of the shoe’s unique floating arch detail. The adaptive stretch mesh of the floating arch wraps underneath the midfoot, delivering a supportive sensation you can feel during a run. The unique design allows for a more comfortable fit that works with the foot’s natural movement.

Adidas’s brand ambassador from Singapore, Fay Hokulani, hosted the launch which was attended by TV personalities Karylle and Maricel Pangilinan. Karylle shared how she first got into running and the importance of having the right running shoes. They, along with The Bull Runner and Endurance Sports Community Editor Jaymie Pizarro, other Adidas female influencers, and running bloggers each got a pair of Adidas PureBOOST X and took the shoes for a quick run around Track 30th in Bonifacio Global City.

The PureBOOST X also comes with a Stella McCartney version featuring fashion forward treatments by the worldrenowned designer. Showcasing Stella’s design expertise, the shoe pairs an Adidas primeknit upper and extended lacing details for extra support without compromising on style.

The Adidas PureBOOST X costs P5,795; Adidas PureBOOST X

by Stella McCartney costs P8,195; available on adidas.com and Adidas retailers nationwide.

PINARELLO CLUB PHILIPPINES AND PINARELLO 2016 COLLECTION LAUNCH

FEBRUARY 18, 2015 | THE BREWERY AT THE PALACE, BONIFACIO GLOBAL CITY, TAGUIG

PHOTOS COURTESY OF RAIZA CABUGWANG

Pinarello bikes’ Philippine distributor, Light’N Up Marketing, treated its proud Pinarello owners and cycling enthusiasts to an afternoon of all things Pinarello, introducing the 2016 additions to their superior line of cycling products, which included the Pinarello Gan S, Gan RS, Razha, and Treviso.

The Pinarello Club Philippines, a group exclusively open to Pinarello owners, was launched. Pinarello fans were giddy upon hearing the news that a limited number of Pinarello Club Philippines members will be given the rare chance of joining the 20th anniversary of La Pina Gran Fondo in Treviso, Italy, for free, Pinarello’s premier cycling marathon. Light‘N Up Marketing and Pinarello are finalizing the details of this exciting promo. Stay updated via facebook.com/pinarelloph and facebook. com/lightnup.ph.

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ON YOUR MARK PRESS LAUNCH

FEBRUARY 23, 2016 | MAKATI CITY

PHOTOS COURTESY OF RAIZA CABUGWANG

2016 EVENT LISTINGS

MARCH

Following the success of its previous running events, AffiniTea Race in partnership with Mizuno, will hold On Your Mark (OYM), on May 22, 2016.

On Your Mark is the first of a trilogy of races, with the second and third races happening on August and October 2016. Runners who complete all the longest distances of the trilogy—18K for On Your Mark in May, 21K in August, and 25K in October—will be rewarded with a trilogy medal.

Organizers expect 4,000 participants to sign up for the May 2016 race’s three categories: the 5-km known as the “Hayate,” the 10-km Buddy Run called the “Hitogami,” and the 18-km distance “Tenjin.” The race distance monikers are inspired by Mizuno’s shoe range. Gun start for the 18-km category is 5 a.m. The race will be capped off by a Zumba party, games, and a raffle.

Previous AffiniTea runs included the AffiniTea Brown Race, AffiniTea Raise D’ Roof, EntrepRUN, and CNY Lucky Run. To register, visit www.affinitea.run or the race’s registration partners: Mizuno (SM Mall of Asia, Bonifacio High Street, Trinoma, SM Megamall, and Alabang Town Center), AffiniTea (Osmeña Highway, SM North EDSA, and Binakayan Cavite), and the Garmin Glorietta branch.

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Ironkids Triathlon Century Tuna Ironman 70.3 Subic Bay Philippines Yakult 10 Miler 2016 Watsons Color Manila Challenge 6th Mommy Milkshake Run Silyang Bato to Pico De Loro Trail Run 2016

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Bravehearts Mountain Trail Run Athleta Ako Women’s Aquathlon Race Run United 1 Save Laguna Lake Run Tri Ilocos Norte 4 Triathlon

19-20 Cordillera Mountain Marathon

GUERILLA RACE

MAY 21-22, 2016 | CORREGIDOR ISLAND

PHOTOS COURTESY OF VERONICA RAMOS

Brace yourself for one of the toughest obstacle-course races in the nation: the Guerilla Race Series.

The first of the series covers two days—a sprint category on May 21 covering 5 kilometers of 12 obstacles, and a “Warrior” division of 10 kilometres consisting of 18 obstacles. The second day of the race, May 22, features the “Panther” category which covers 21 kilometres of 25 obstacles. Previous races included obstacles such as a barbed wire mud crawl, trail run, a 6-ft wall climb, leaping over steel girders, assaulting a cargo net, balancing on wooden poles a meter off the ground, carrying sandbags, a javelin throw, and vertical rope climb.

The Guerilla Race series, organized by TrueNorth Guerilla Race, Inc., is held to help raise funds for the the Armed Forces of the Philippines Educational Benefit System (www.afpebso.org). A portion of the registration fees will be donated to support the education of children of soldiers who die in active duty.

To register online, visit: www.guerillarace.com. For more information, visit: facebook.com/GuerillaRace

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National Age Group Triathlon- Leg 2

26

Cebu50 Trail Ultra

APRIL

9

10

Salomon X-Trail Run Pilipinas Mayon 360 Albay Ultramarathon 2nd Mankayan Mountain Marathon – Ultra Edition Freedom Run Mt. Sembrano Trail Challenge 2016

16-17

ITU Subic Bay International Triathlon

16

Columbia Trail Masters Offroad Duathlon

17 23 30

Nat Geo Earth Day Run Sky-athon 2016 Boracay Beach Run The North Face (TNF) 100

MAY

1

Ironkids Aquathlon TN2N 50K Ultramarathon

15

Nike Women’s Half Marathon

21-22 Guerilla Race

22

On Your Mark Run

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