Endurance Sports Issue 11 by New Leaf Multimedia

WITH AUGMENTED REALITY FEATURE!

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BREADKERS BOR ISSUE 11 | MAY 2015

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CONTENTS 02 GEAR GUIDE

DOWNLOAD

06 EXPERT ADVICE

the Free Layar app available in Android and iOS

08 NUTRITION & DIET 10 COVER STORY 12

RECOVERY

13 STRENGTH & CONDITIONING 14 FEATURE

SCAN

16 FEATURE

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

17 RACE RECAP 18 EVENTS

MESSAGE FROM THE EDITORS I turned another year older this month. As I enjoy my last year before the big 4-0, I almost feel like I’m on borrowed time and I must dare to live a more adventurous, active life...while my body can take the pounding. If you’re like me, you’ll thoroughly enjoy this month’s theme of Daring Destinations. We feature the top five hiking destinations in the country recommended by our experts from Arcobaleno Trailoutours and a new, unique race, the Rafthon, the first- in- the- world raft-bike-run race in Cagayan de Oro City. As always, we provide expert advice from Dr. Gar Eufemio on injury and Coach Ige Lopez on a first-timers climb up to Mt. Pulag. Our resident nutritionist Harvie de Baron teaches us how to grill the perfect healthy barbecue this summer. Lastly, we cover awesome events in the city the past few months, such as Mayon 360 Ultramarathon, 7th Bataan Death March 102K Ultra Marathon and more. We also have a special coverage of Boston Marathon where I, along with other Filipinos, finished 42k in the world’s oldest annual marathon. This was definitely a dream come true for me. Always dare yourself to discover and dream, guys. Have a great month ahead.

What’s your favorite race in the country? Chances are Makoy Almanzor, our cover subject in this month’s issue, knows the answer. He’s the course designer of the biggest races in our country like IRONMAN 70.3 Cebu, Condura Skyway Marathon, The North Face Ultra Trail Challenge, and Salomon Xtrail. He basically enjoys making our lives more difficult, but at the same time more exciting. For the long distance race junkies out there, our gear guide this month will talk about the gear you’ll need to tackle those kilometers. If you’re a frequent traveler, our resident strength and conditioning expert, Saul Sibayan, will give you tips on quick workouts you can do without weights or equipment. Arland Macasieb, one of the country’s top professional triathletes, and the fastest ever Pinoy IRONMAN will give us advice on how to come back quickly after hard workouts and races in the Recovery section. Dare the unknown, and what doesn’t break you will only make you stronger. See you all on the road!

TIRSO JESUS PARPAN III

SAUL ANTHONY SIBAYAN

JAROLD SAMBO

contributing editor

it supervisor

DR. GAR EUFEMIO, IGE LOPEZ, HARVIE DE BARON

JAYMIE PIZARRO RAYMOND RACAZA

contributors

MIKKE GALLARDO

interns

community editors

creative director

RAIZA CABUGWANG editorial assistant

KARLA ISABELLE LICUDINE, SHILONI AREVALO, ANNA PAULINA GARCIA, AIRA ORPIANO finance, admin and iti

FAITH PAGUIRIGAN finance and admin supervisor

interactive content

* INTERNET CONNECTION REQUIRED

@RAYMONDRACAZA RUN.PH

THEBULLRUNNER.COM

publisher

DISCOVER

RAYMOND RACAZA

JAYMIE PIZARRO

editorial teami

ENDURANCE AR ICON

executivei

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN directors

Endurance Sports is published by New Leaf Multimedia Outsourcing Inc 5th Floor King’s Court Tower 2, Chino Roces corner Dela Rosa Street, Makati City. No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Multimedia Outsourcing Inc. The views and opinions expressed in this magazine are not necessarily those of New Leaf Multimedia Outsourcing Inc. For comments, feedback, and advertising inquiries contact: endurancesports@newleafmedia.com.ph © 2014 New Leaf New Leaf Multimedia Outsourcing Inc All Rights Reserved.

ON THE COVER S H OT O N LO C AT I O N AT PASTOLAN, SUBIC BAY, FREEPORT ZONE P H OTO BY RAMON TAN-MANGILA G R O O M I N G BY RUEL PAPA

! S E I R A D N U BREAK BO LET YOUR DAREDEVIL SIDE DOMINATE WITH THIS ROSTER OF RELIABLE, HEAVY-DUTY BUDDIES THAT PUSH YOU TO GO LONGER, FASTER, AND STRONGER OUT THERE. BY RAIZA CABUGWANG

Crashing borders and blazing new trails may be tantamount to coming out of your comfort zone but they shouldn’t have to utterly eliminate comfort from you. Slip on this mountain-tough and trail-tested Pinoy-made pair specifically crafted for hikers and trekkers and designed with printed top sole, outsole, and strap materials to give you that ultimate sole satisfaction while conquering greater heights. P595 Olympic Village (Robinsons Place Manila)

02 DEUTER ACT LITE 50+10 (2015)

Leave your storage dilemmas behind and load up on your expedition essentials with Deuter’s ACT Lite 50+10—an athletic, sleek, and spacious rucksack made to meet your hiking, trekking, or packing needs and exceed your expectations. Its anatomic profiled X-frame feature offers a balance of torsional rigidity and flexibility to follow your body movements while its compact bilaminate construction with pullforward function makes this bag’s hip belt easy to fasten even with heavy loads. P7,695 Deuter Concept Store (SM MOA)

03 THE NORTH FACE MEN’S VENTURE JACKET

Stay protected in the vast outdoors with this adventureseeker-friendly jacket’s HyVent™ technology that gives you that waterproof, breathable, durable, and moisture permeable sartorial experience while exploring. P6,990 The North Face (Glorietta 4)

04 SUNREI YOUDO2S

Whether you start your sport escapade very early in the morning or end it late at night, the dark shouldn’t stop you from discovering new routes or outdoing your personal records. That’s precisely what Sunrei’s Youdo2S features— which include a maximum bright Watt LED, offering up to 120 lumens of illumination at the highest mode and providing a distance-beam, and two regulated ultra bright LEDs, giving wide angle, close range lighting with multiple lighting levels—want to convey in all the intrepid explorers out there. P950 Basekamp (Trinoma)

05 HEALTH BEST MONTEREY TRAIL MIX (398 G)

In it for the long haul? You’re in for a definite treat with this all-natural hunger buster. Stash this preservatives-free nutrient-loaded mélange of sunflower seed kernels, seedless raisins, almonds, nuts, oat rolled date pieces, cashew pieces, and unsweetened coconut chips to sufficiently tide you over until you beat your PB, reach the summit, or cross the finish line. P310 Healthy Options (Shangri-La Plaza Mall)

06 COLUMBIA MEN’S SILVER RIDGE CARGO SHORT

From boulder hopping to treading rough and rugged trails, this Columbia-crafted short is nothing short of an exemplary outdoor essential, all thanks to its fabric that has an Omni-Shade® UPF 50 sun protection, thus providing excellent shield against harmful UV rays, a gusseted crotch that facilitates freedom of movement for increased comfort, and an Omni-Wick™ fabric treatment that quickly wicks sweat away. P2,690 R.O.X. (BGC)

The North Face facebook.com/thenorthfaceph • Healthy Options- healthyoptions.com.ph • Olympic Village olympicvillage.com.ph • Deuter facebook.com/pages/Deuter/252655384846324?brand_redir=115643645121323 • Basekamp- facebook.com/basekampofficial • R.O.X.-rox.com.ph

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T H E N O R T H F A C E . C O M , A M A Z O N . C O M , S A N D U G O S A N D A L S . C O M , N E X TA D V E N T U R E . N E T, P A N D E - L A M P E . D K , R E I . C O M .

01 SANDUGO SP1201 (WOMEN)

07 BROOKS WOMEN’S TRANSCEND 2

Comfort is king for this standout pair that has Super DNA midsole to provide ultimate running ease, Ideal Pressure Zones that disperse impact for a smoother ride, and rounded heels that assist your body’s natural running motion for better alignment and support. P7,995 Toby’s Sports, RUNNR, Olympic Village and R.O.X

08 ITRACC OZONE RUNNING GEAR

Explore the great outdoors confidently with this standout running equipment that efficiently wicks sweat away from the body to prevent chafing and rashes and keeps you dry and warm, thanks to its water repellent feature. P4,000 Sportshouse

09 ULTRASPIRE ZYGOS

It’s quite easy to get attached to this adventure-seekers’ secret weapon, what with its soft, large holed, micro-fiber fabric that enables superb circulation, cooling, and breathability throughout the vest and its Max O2 Sternum™ system that allows full movement through the chest cavity and unrestricted deep breathing without any loss of stability. P7,400 Planet Sports

10 ITRACC COMPRESSION LONG PANTS

Score this chief compression sportswear that helps increase blood flow, resulting in lasting endurance, and supports the hamstrings, quadriceps, and calf muscles of the lower extremities while offering core support, for optimal stability and comfort. P2,059.75 Sportshouse

12 ASICS 33-DFA

All 33 joints of your foot will have the freedom to move once you slip on the Asics’ 33-DFA. Its FluidAxis™ construction enables the shoe to recognize, adapt, and respond to the athlete’s exact load and positional change from first impact to toe-off while its AmpliFoam™ feature is engineered to maintain durability at softer densities, providing better flexibility, comfort, and platform adaptability ideal for natural running. P4,500 ASICS, Selected SM and Sports Central branches, leading sports specialty shops Planet Sports planetsports.com.ph • Toby’s Sports tobys.com • RUNNR runnr.com.ph • Olympic Village facebook.com/OlympicVillage • R.O.X. rox.com.ph • Sportshouse sportshouse.com.ph Asics facebook.com/ASICS •The SM Store thesmstore.com • Sports Central sportscentral.ph

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MEC.C A , BROOK S PHILIPPINES, Z APPOS.COM, SPORT SHOUSE, CHESC A RE YES.

11 NEWTON MEN’S KISMET

For those who delight in the pure joy of running this genuine gem is for you! Feel love at first stride with its seamless engineered mesh upper with 360-degree reflectivity and heel lace lock and its outer sole which has an extended medial bridge for additional stability. P6,995 Runnr, Toby’s Sports

THE EXPERTS

EXPERT ADVICE

DR. EDGAR MICHAEL "GAR" EUFEMIO COACH MIGUEL "IGE" LOPEZ

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

Anything that progresses definitely needs to be checked out. If it is something that feels better after a few days of rest or medications, then you are probably fine.

Q: I signed

up for my first hike up Mt. Pulag and I’m a couch potato. How do I get ready for the climb?

Whenever an athlete suffers a gradually worsening ache or an acute but mild injury, a dilemma develops. “Do I rest this ailment and have it treated or do I continue to exercise through the pain?” It takes two weeks to be significantly de-conditioned. But none of you believe this! You insist on continuing your training for fear of losing everything you have worked so-o-o-o hard to achieve. ‘One step back, two steps forward’. Maybe the biggest change in sports medicine is the concept of recovery. You do not have to work out every single day. Please, please give your joints and muscles time to RECOVER. But, if you really must go on, focus on the areas that are not injured. If you have heel or knee problems from running, try swimming or biking. If your back hurts from cycling, try an elliptical machine until you feel better. If your shoulder bothers

you when you do the freestyle while swimming, try another stroke or switch to running while you mend. If lifting weights is difficult, try resistance bands. When in doubt, remember this: if it does not hurt, it should be safe. Observe proper form and never overdo it.

Q:if it’s a pain that

How do you know

will pass or a more serious injury that needs attention?

Pain is a sign that something might be wrong. Seasoned athletes, over time, know which twinges will recover on their own and which ones will not. Most injuries fall under inflammation or muscle spasms. There are a lot of over-the-counter medications to tackle these; go to your friendly pharmacist for advice. Use cold compress for swelling and hot moist packs for

muscle soreness and low back pain. Anything that progresses definitely needs to be checked out. If it is something that feels better after a few days of rest or medications, then you are probably fine. When in doubt, just go to a rehab doctor or an orthopedic surgeon. But always listen to your gut; there is nothing wrong with getting a second opinion. A lot of specialists are out there, from chiropractors to acupuncturists to reflexologists to myotherapists, so feel free to try them out. Be wary of physicians who advise surgery off the bat because a large majority of sports injuries respond well to rest, medications and physical therapy. If you neglect a problem that needs to be addressed, you are looking at a worse situation – bigger expenses, longer down time, maybe even injections and surgery.

Dr. Gar graduated from the University of the Philippines College of Medicine in 1992 as one of the Outstanding Interns in Orthopedics and finished as Chief Resident of the University of the Philippines-Philippine General Hospital Department of Orthopedics in 1996. He then took his Fellowship in Sports Medicine at the University of Cincinnati (1998-1999). In 2008, he was selected as the “Godfather” for the European Society of Sports Traumatology, Knee Surgery and Arthroscopy Travelling Fellowship program. In 2011, he underwent additional training, this time on platelet-rich plasma or PRP, in the Orthopaedics Arthroscopic Surgery International Bioresearch Foundation in Milan, Italy. • Gar founded the UP-PGH Department of Orthopedics Sports Clinic and was its Head from 2000-2010. • He is currently the Head of the Ortho-Rehab-Rheuma division of the MegaClinic and the Peak Form Sports Recovery Center. He also set up the Sports Medicine and Arthroscopy Units of Healthway Medical Clinics and My Health Clinic. • He practices in Cardinal Santos Medical Center, Peak Form and MegaClinic. • He served as the President of the Philippine Orthopedic Society for Sports Medicine from 2011-2014 and is currently the President of the ASEAN Society for Sports Medicine and Arthroscopy.

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

ENDURANCE SPORTS | WWW.ENDURANCE.PH

For training to hike such a climb I suggest you: ➜ run 2-3x a week of 8k-12k total ➜ and 1-2x a week of 45mins to an hour of stair-climbing with a backpack with a load of 20-40 lbs. You need to learn Basic Mountaineering Skills such as: Hiking and Camping Management, Hiking tips and Etiquette, Basic Wilderness Survival skills, Leave No Trace principle, Ropemanship, Camp Cooking Basics, Basic Navigational Skills, Basic First Aid

ESSENTIAL HIKING 10 MUST-HAVES:

➜ map/compass/GPS ➜ water ➜ extra food ➜ rain gear/Extra Clothing ➜ Firestarter/Lighter/ Matches ➜ First aid Kit ➜ Knife/Multi-tool kit light/extra batteries ➜ suncreen/sunglasses ➜ duct tape Miguel “Ige” Lopez is an ITU Level 2 Certified Coach, endurance athlete, and multisport coach.

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Q: A:

How can I stay fit while recovering from an injury?

Well, there are certain things to consider: How long is the hike? Overnight, two nights, or more? If you’re a newbie, I’m assuming you’ll do an overnight hike. That’s two to three hours of steady hiking inclusive of short breaks (5-10mins) in between to enjoy the view and catch your breath.

NUTRITION & DIET

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

Something as simple as removing the skin from the chicken or trimming a part of the fat off the steak makes your grilled meat a healthier option.

A SUMMER BBQ MENU

CHICKEN BBQ

4 tablespoons Tomato paste 3 cloves of garlic, minced 2 tablespoons real soy sauce 2 tablespoons muscovado sugar Juice of 1 orange ¼ cup water

GRILL ’N’ GO!

Mix all ingredients. Reserve about 2 tablespoons of marinade for brushing. Marinate chicken pieces without skin for at least 1 hour.

CHECK OUT OUR TOP TIPS TO KEEP THAT FAMILY PICNIC A LIP-SMACKIN’ HEALTHY ONE! BY HARVIE DE BARON

*this marinade can be used on pork and beef as well

THE MEAT MATTERS Even though grilling makes most viands healthier, you can take things a step further by trimming the fat and skin off the meat. Something as simple as removing the skin from the chicken or trimming a part of the fat off the steak makes your grilled meat a healthier option. You can also marinade lean meats and seafood to add flavor.

HOWEVER, MIND YOUR MARINADE Just because you’re grilling your meat, it doesn’t mean you can marinate it in anything and everything. Remember that the

meat absorbs whatever liquid and sauces you marinate it in. Marinate it in soda, sugar, MSG, and you’re ingesting unhealthy ingredients as well. Rather than buying bottled marinade, why not make your own? A simple BBQ marinade can consist of tomato paste, muscovado sugar, crushed garlic, black pepper, some calamansi juice and a dash of sea salt. The ingredients you use to make the marinade matters. Try fresh herbs like oregano, thyme, rosemary, turmeric, and basil.

grilled meat contain another chemical called heterocyclic amines (HCA), which can cause damage to the DNA and make it susceptible to cancer. To minimize exposure to HCA, flip what you are grilling constantly. Choose leaner cuts of meat to grill so you avoid less drippings catching fire on the goals and causing high heat, leading to more PAH compounds released. You can grill using a stove-top griddle or a flamegriller and still get the same taste that a coal grill has to offer.

KEEP OFF THE COAL

GRILL YOUR VEGGIES, TOO!

Pinoys turn to coal for their barbecues. But did you know that grilling on coal is the number one reason grilled meats become unhealthy? Coal when burned, creates smoke that contains a chemical called polycyclic aromatic hydrocarbons (PAH). Studies have shown that in animals, exposure to PAH causes cancer. The burned parts of

Barbecues aren’t just reserved for meats, seafood, and corn on the cob. Grill veggies, too! Make skewers of assorted veggies such as tomatoes, bell peppers, onions, zucchini, sweet potato. Season lightly with sea salt and pepper and you’re good to go. You can also grill Portobello mushrooms, whole romaine lettuce.

GRILLED VEGGIE KEBABS

Green and red bell peppers, sliced lengthwise into halves Tomatoes, seeds removed, sliced into quarters Fresh white button mushrooms or Swiss Brown mushrooms, halved White onions, sliced into quarters Soak skewers in cold water for about 30 minutes. Skewer bell peppers, tomatoes, mushrooms, white onions. Season with sea salt and black pepper. Grill for about 10-15 minutes, flipping the skewer over occasionally. Harvie de Baron, a triathlete of 10 years, is the founder of The Baron Method. He formalized his love for Sports Nutrition through a diploma from Oxford College (with high distinction). www.baronmethod.com behealthy@baronmethod.com

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Summer time means picnics and barbecue parties. Whether you have it at home or at the beach, there’s nothing like freshly grilled meats and veggies to whet your appetite. But before you burn the meat or slather on the butter, here are some tips on how to keep your BBQ healthy:

ENDURANCE SPORTS | WWW.ENDURANCE.PH

COVER STORY

TO WAT ON C IC

IDEO AV

SCAN THIS

DESIGNER OF DREAMS

A WELL-TRAINED ATHLETE CAN FINISH A WELL-DESIGNED COURSE. BUT BEFORE THAT HAPPENS, YOU NEED THE RACE DIRECTOR—THE ARCHITECT WITH ATTENTION TO DETAIL, A SENSE OF LOGIC, AND IMPECCABLE ORGANISING SKILLS— ENTER MAKOY ALMANZOR. BY SARAH MORAN | PHOTOS BY RAMON TAN-MANGILA erhaps you’re a triathlete who survived the tough course of an IRONMAN 70.3, or a marathoner who limped his or her way to the finish of the Condura Skyway Marathon. Or you’re a trail runner who cursed the rugged paths of Timberland during the Trail 1500. Have you ever wondered how these race courses are designed and who’s behind these routes? Meet Makoy Almanzor, the big guy (towering at 6’2”) who’s the “architect”of some of the most prestigious triathlons and trail running and cycling races in the country. His foray into race course designing happened by accident. In 2010, Almanzor was invited to serve as a marshal of The North Face (TNF) 100 Ultra Trail run in Baguio. “They said, ‘Tambay tayo sa Baguio. Hawak lang tayo isang area doon.’ Then I said, ‘Sige tulong na lang ako. Then lumaki na’yung group, now called Race Mechanics,” Almanzor says A few months later, the group was tapped to handle the technical preparations (consisting of race course planning and operations) of the third IRONMAN 70.3 Camsur in 2011. Almanzor assumed a bigger role in planning and handling the technical and operational aspects of the race courses, eventually becoming the technical head of Race Mechanics. The group designed races sponsored by 7-Eleven, the Primer Group, and Sunrise Events, Inc. Race Mechanics designed the courses of prestigious races like The North Face 100, 7-Eleven Run 1500, 7-Eleven Trail 1500 ,Condura Skyway Marathon, and the recent Salomon Xtrail Run in Anvaya Cove. The group has gone regional with the inaugural VNG IRONMAN 70.3 in Danang, Vietnam on May 10.

CHARTING NEW PERSONAL PATHS

Almanzor says it never crossed his mind to become a part of a race-organizing group. He says, “Nagkataon lang na yung mga kasama ko na kaibigan ko e nandun, pareho lang magkakasama kami.” The group of friends meet occasionally at Almanzor’s home in Subic to discuss and plan race courses, events, and drink good beer. Just recently, Almanzor got into brewing his own beer. “I enjoy that I can mix and match and try new things and I always seem to have lots of people ready and willing to test a new recipe,” he says. In 2008, Almanzor, quit his construction business in Manila when his wife, Michell, a teacher was given an opportunity to work in Subic. Since the couple knew Subic and Almanzor enjoyed car racing at the Subic International Raceway, they grabbed the opportunity. “Noong nagtatrabaho pa ko, ’eto ’yung nakikita ko na retirement set-up, nakakapag-bike ako araw-araw. When this was offered to us, we immediately decided to drop everything. Kumbaga bakit ka pa maghahanapbuhay kung nahanap mo na ang buhay,” says Almanzor. 10

ENDURANCE SPORTS | WWW.ENDURANCE.PH

Almanzor crosses the finish line of Cordillera Mountain Marathon.

Michell Almanzor and Iya Villania-Arellano at TriUnited 1.

Almanzor loves exploring new trails on his bike.

Almanzor takes a selfie with his bike buddies.

ALL-AROUND RESPONSIBILITY

The family that plays together, stays together. In 2008 and 2009, Almanzor spent most of his free days exploring the roads and trails of Subic on his bike. He’d head off at 8 a.m. as soon as he dropped of his daughter, Malaya at school. He’d return at 2 p.m. in time for Malaya’s school dismissal. “Gala lang ng gala. Walang specific. I’d bike to Bataan, to Mt. Samat, Mariveles, etcetera. I ride alone kasi lahat ng mga tao nagtatrabaho eh, ako, jobless,” he recalls. It wasn’t difficult for Michell to adjust to their new lifestyle because she was into an active lifestyle (ultimate “frisbee”and cycling) prior to moving to Subic. She’d be up at 4 a.m. to run or swim and return at 6 a.m. to get ready for school with Malaya, now in 6th grade. Malaya takes after her parents and swims, runs, plays tennis and has joined Ironkids and mountain biking races. At 3:30 p.m., Michell and Malaya would come home from school and Almanzor watched over Malaya, while Michell went off to bike until dusk. “That’s when I also trained for my first 70.3 in CamSur in 2009. Race organizing wasn’t in the picture yet. I used to hate and still hate running. I joined my first half-IRONMAN na ayaw kong tumakbo,” says Almanzor. At home, he’s built a man cave for his bike collection. “It looks like a lot of bikes but it’s just enough. Sometimes I want to ride the trails so I need a mountain bike, sometimes I want to ride on road so I need a road bike, other times I want to ride time trial so I need a time trial bike. “To be fair, not all the bikes are mine. Michell and Malaya have their own collections too.” He added that there are a lot of roads to ride in Subic so he needed a lot of bikes to get around. He also enjoys the challenge of taking apart and putting a bike back together. “I like to look for bikes that I can fix up,”he says.

As a triathlete, who has raced a variety of multisport events, from a full Ironman sprint distance triathlons, duathlons, mountain biking, road cycling, and trail running over the past seven years, Almanzor can sniff out the small details that can make or break a race experience. He noted that it’s difficult to design a race course if you don’t race. In his books, the North Face-Baguio 100km Trail Run and the Cordillera Mountain Marathon top his list. For Almanzor, these races were a real test of physical and mental strength done on amazingly scenic courses. “As someone who also races, alam mo kung mahirap ba siya, kung pag-uusapan siya, if they’d be encouraged to race more often. As much as possible, I also try the course—swim, bike, and run. Because of that, I can already anticipate the average times and attend to concerns prerace.”says Almanzor. “As a technical director, It involves planning from manpower, medical, hydration and so on. I’m involved in all the small details. Sa likod ng utak ko, alam ko na yung nangyayari,” he adds. The number one consideration in planning a triathlon race course is where your race “central”is located. “This race central is a big area na puwede kang mag set-up ng production and at the same time within distance to the swim. For triathlon, marami kaming mga departments sa technical side for each discipline. Mayroong transition, medical, hydration stations and so on... Kumbaga, himay na himay. Hindi lang basta basta hulaang lang na 'O, nakalimutan ko'. Dapat kumpleto. It's just a little bit simpler than building a house,” he explains. Designing trail run courses is a bit more challenging. “Kailangan sumasali ka din sa trail running para alam mo ’yung nararamdaman ng isang manlalaro.” he says. Sa trail, kahit isa lang’yung discipline, running lang, you have to consider the technical details: gaano katarik ’yung aakyatin mo. May mga aakyatin na halos parang pader na, so parang gapang na talaga. Baka ‘yung isang kilometro sa course, kulang-kulang isang oras mo gagawin. That's really slow. Dapat i-per segment mo. Tapos meron pang bumabagal dahil sa pagod. Bumabagal dahil sa init. Talagang himay na himay mo yung course. Hindi lang basta hula-hulaan mo,” he says. Asked what he considers as the toughest course he’s made, he says, “In some ways each and every race course is difficult for its own reasons. That’s what’s interesting about designing a great course, making sure it has enough challenges for everyone,” says Almanzor. What’s next for him and Race Mechanics? The team is keen to establish more off-road races for both running and mountain biking for the 2016 racing calendar. ”One thing is certain, we will have fun biking and running. We will continue in our efforts to give the Philippines great quality and enjoyable events.” As long as architects like Almanzor and Race Mechanics are around, the aspiring newbie or the seasoned triathlete can keep on dreaming of conquering the course, creating memorable moments that test inner fortitude and physical endurance, and crossing the finish line.

DO YOU RUN OR DO TRIATHLON? HERE’S HOW ORGANIZERS DESIGN A RACE COURSE. IT ISN’T EASY.

RACER’S EXPERIENCE

It’s the number one and ultimate consideration. A glitzy pre-race and post-race reception are bonuses but participants will remember their races fondly because of the good experiences from the race course—from an ample supply of cold hydration at aid stations to a speedy or lung-busting bike course that tests their mettle.

TARGET FIELD OF PARTICIPANTS

Is it a race for newbies, intermediate triathletes, professionals, or all types? You have to balance the demands of the race depending on your target field. If you’re looking at an international-caliber race, you want professionals and intermediate triathletes to be reminiscing about a course that challenged them and was worth their trip.

DEGREE OF DIFFICULTY

The racers must be able to finish with a sense of achievement. It should be difficult but doable. The DNF rate must be from low to none. The race courses of road triathlons are easier to design. For trail runs, if at least 60 percent finish the course, that’s a difficult but a good course. If participants break records, the course is too easy. If the course is easy for a participant, he or she won’t return to do it.

SAFETY

For course setting and evaluation, organizers tap a specialist. They place themselves in the shoes of the participants, anticipating the kind of safety that they expect, the hydration they need, and the medical facilities that should be on stand by.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

THE EXPERT

RECOVERY

ARLAND MACASIEB

Professional triathlete, MA exercise physiologist, 3x Philippine National Triathlon champion, 2x South East Asian Games medalist, Philippie Ironman record holder, Philippine Hour record holder, and CEO of Filipino American Triathlon Club.

INJURY PREVENTION > REST > RELAXATION > SEASON BREAKS > DOWNTIME

Circuit Training to Build Strength & Improve Cardiovascular Fitness

Nutrition and hydration are the first step to recovery even before R.I.C.E. The guideline is to replace fluids and electrolyte lost during the workout immediately.

Increase endurance and tone your muscles at the same time.

HOW TO COME BACK QUICKLY AFTER HARD WORKOUTS AND RACES

BY ARLAND MACASIEB

ilipinos’ favorite carbohydrate is rice. So it’s only fitting that the most tried and tested recovery technique is also R.I.C.E. RICE however is not kanin but an acronym for Rest, Ice, Compression, and Elevation. So after a hard exercise bout, whether it be a tough track session, a long hilly bike ride, or even a hard swim, there is approximately a 30-minute window post exercise to get nutrients in to help with recovery. Nutrition and hydration are perhaps the first step to recovery even before RICE. The guideline is to replace fluids and electrolyte lost during the workout immediately. Water alone will not suffice. The good news is that coconut water or buko juice is a great natural electrolyte source and readily available all over the country. Sports drink will suffice, but if you can avoid the high glycemic sugars, the better off you will be. If you can mix in a protein powder with your recovery drink that is great also. Some products like Endurox and Ultragen are recovery-specific powders that have a mix of protein, electrolytes and sugar; but once again, if you can avoid the sugar, so much the better. The 30-minute window for protein is important, because at this stage the body can become

catabolic and break down it’s own muscle tissue to use as an energy source. So now that you have have started sipping on your recovery drink, the next step after showering is to R-Rest, prop your legs up on a chair or bed, couch and let the body relax and bring your heart rate back down. IF YOU HAVE ACCESS TO I-ICE, EVEN BETTER. Take an ice bath. Even if you are only able to submerge your lower extremities, that will be good enough. All you really need is 10 minutes of submersion in the cold stuff. Another step above this doing a contrast bath: going from cold water, to warm water, and then back to cold water. But you should make sure you always end on cold. Ice is the one of the least expensive but most effective recovery tools by naturally decreasing swelling and edema with temperature via conduction (directly touching) or convection (a fluid or air passing over the affected areas.) COMPRESSION. Throwing on compression tights/socks would be another good move at this point. There are actually some compression tights that have pockets to put ice sheets into so you can have both the compression

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and cryotherapy at the same time. Massage is also another form of compression. Recovery boots like Normatec and Recovery pump would be useful also to help flush out blood lactate and other catabolic enzymes. LASTLY E FOR ELEVATION. As mentioned, rest is key but also putting the legs above the level of the heart will promote better blood circulation from the legs back to the body. Stacking some pillows under your legs while taking a nap will do the trick. I have a trapezoid that I place under my legs. Finally recovery workouts will help you get back to training/racing at full strength quicker. Just an easy 30-minute bike ride or an easy 10-minute swim are great recovery workouts. Doing nothing is perhaps the worst thing you can do. Depending on your initial fitness levels, and the distance raced, your recovery time can be calculated. Keeping track of your resting pulse as well as Heart Rate Variability can also be useful for determining whether one is ready to resume hard training or not. Following these steps should help you quickly and effectively recover from your hard race efforts and hard workouts effectively recover from your hard race efforts and hard workouts.

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RECOVERY TECHNIQUES

Circuit training has been an arsenal of strength and conditioning coaches and personal trainers to improve the fitness of a client in a small amount of time spent in the gym. It was designed at the University of Leeds in 1953 and involves 9 to 12 exercises that targets the whole body with small rests in between exercises. To optimally use the rest periods in between exercises, one muscle group is being targeted and the others are rested. An example would be our chosen order of body weight exercises that alternately target the upper and lower extremities and progressing the intensity of the exercises. Intense circuit training also stimulates the muscle-building hormones like the growth hormone and IGF-1, which puts your body in a good state to build lean muscle mass. Also due to the intensity of circuit training, it pushes your heart rate high during the work periods, strengthening your heart and improving of your cardiovascular system. Your recovery capabilities are also improved due to the short rest periods. This means that you increase your ability to recover faster in future exercise bouts.

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

PRISONER SQUATS

TONE AWAY FROM HOME

QUADRICEPS

Considered one of the best body weight exercises as well as one of the most natural movement patterns. When executed properly, this move targets all of the muscles in the lower extremity including the quads, glutes, hamstrings, as well as your core muscles. Bring both your hands behind your back and bring your thighs parallel to the floor while keeping your back flat. Imagine that there is a chair behind you which you are trying to sit on. Perform 10 to 15 repetitions.

THE GOOD THING ABOUT BODY WEIGHT EXERCISES IS THAT YOU DON’T NEED ANY FANCY EQUIPMENT – YOU JUST NEED…YOU! BY SAUL ANTHONY SIBAYAN

Here are six exercises that will challenge your core and at the same time target your major muscle groups and may even improve your cardiovascular system as well.

MOUNTAIN CLIMBERS

VALSLIDE LEG CURL

Known as a metabolism-boosting exercise, this also strengthens your core, shoulders, hips, and thighs.Place your hands on the floor positioned slightly wider than shoulder-width. Position one leg bent andunder your torso while the other one straight at the back. Alternately change leg positions while pushing your hips up and keeping your hands and arms in place. Intensity can be modified by changing the pace of how you switch your legs. Perform this exercise for 30 seconds and work your way to 1 minute. This surely is a heart-pumping cardiovascular exercise too.

Valslides are good portable replacements for a slideboard. These can work on almost any surface other than rubber. You can even use a towel on a slippery surface as a valslide. Start by lying on your back with your shin perpendicular to the floor and your heels in the middle of the slide pads (or towel). Slowly slide your feet out until your legs are fully straight. Always make sure that you keep your hips up as you lower down. As your knees are fully straight, squeeze your glutes (butt muscles) and pull your heels to the starting position. If pulling your heel is hard, slide back your feet to the starting position while letting your butt touch the floor. Perform 10 to 15 repetitions.

CORE

PUSH-UP CHEST

E N TH WHO CA

VIDEOS CH AT

This is one of the best upper body exercises that not only works your chest but your back, arms ,and core. Make sure that your hands are under your shoulders and that you bring your elbows towards your ribs (that means don’t flare out your elbows). Bring your chest, trunk, and hips as close to the ground as possible (a fist-width from the ground is a good guide) while maintaining your shoulders, hips, knees,and ankles all in a straight line. Regress the pushE PAG TO W up by performing the LE movement in a kneeling position. Perform 10 to 15 repetitions. S S A U L A N T H O N Y S I B AYA N

SQUAT THRUST

GLUTES & HAMSTRINGS

PRONE YTW BACK

This is great exercise for improving shoulder stability as it strengthens the rotator cuff, scapular, and thoracic muscles. It is ultimately a prehab exercise that minimizes the risk of shoulder joint pain associated to overhead movement dominant in sports like swimming. Start by lying on your belly. Raise your arms in front of your body with your thumbs up and arms straight forming a ‘Y’. Then bring your arms out to sides of your body to form a ‘T’. Lastly, bend your arms and bring your elbows to your ribcage while squeezing your shoulder blades and rotating your arms as far back as possible that your arms form a ‘W’. Perform 8 repetitions per letter and slowly progress to 18.

CORE

The beauty of this exercise is that it combines strength and aerobic training in a series of movements. This also improves your flexibility and mobility. This also targets your core, shoulders, hips, and thighs. Start in standing position, then squat down, and place your hands in the floor preferably under your shoulder. Explosively punch both your feet back mimicking a push-up position. Pause for a brief momentthen explosively return to a full squat position and simply stand back up to your starting position. Perform 10 to 15 repetitions.

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EXPLORE

IPPINES PHILAT HE CLIMB TONE A TIME QUENCH YOUR THIRST FOR ADVENTURE AND TRAVELING WITH ARCOBALENO TRAILOUTOURS.

mt. pulag.

2,922 meters above sea level

rcobaleno Trailoutours was coined from the Italian word “arcobaleno” meaning “rainbow”, and the English words “trail”, “out”, and “tour”. “We believe that every person wants to experience real adventures,” says the team founder, Dan Samarita. The business, which has been in operation for four years now, gives first-time and seasoned hikers the chance to reach and explore the famous peaks of the country, from the easiest trails to the most difficult ones. “We educate people who want to be mountaineers by conducting a monthly Basic Mountaineering Course. This helps you organize a climb with your friends or family,” adds Samarita.

mt. pico de loro

664 meters above sea level

Here are the

TOP FIVE DESTINATIONS as recommended by the Arcobalenotrailoutours Team:

MT. MANALMON Mt. Manalmon offers a complete adventure package for the thrillseeking beginner. Experience everything from spelunking, cliff diving, hiking, lake swimming and crossing the “monkey bridge”. Mt. Manalmon is situated in San Miguel, Bulacan. registration fee: Php1,850 tour duration: 1 day

MT. PICO DE LORO Mt. Pico de Loro is recommended for climbers who are raring for side trips other than the usual hike. Walk on paths laden with fallen tree trunks and lush greenery. If good weather permits, there’s a trek

to a refreshing waterfall. You can also climb and rappel on the parrot’s beak. Its summit is shared by the boundaries of Cavite and Batangas. registration fee: Php1,580 Tour duration: 1 day

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mt. batulao.

813 ?? above sea level

We care for nature, and we want to help maintain its natural beauty as much as possible.

MT. BATULAO Some mountaineers call Mt. Batulao as the “mini-Pulag” because of its broad grassland and the spectacular view of the peaks while ascending and descending this mountain, located in Batangas. This climb is recommended for beginners. registration fee: Php 1,550 tour duration: 1 day

—Arcobaleno Trailoutours

MT. APO Climb the highest and most famous mountain in the Philippines—Mt. Apo! Seasoned hikers say that Mt. Apo is a blessed combination of the various forms of nature that all Philippine mountains have. The “Grandfather of Philippine Mountains” is situated between Davao City, Davao del Sur, and Cotabato province. registration fee: Package A- Php6,550 (without airfare) Package B- Php10,980 (with airfare) tour duration: 4 days, 3 nights

Most tour schedules are on weekends. Check out the details on www.arcobalenotrailoutours.com

mt. manalmon

196 meters above sea level

mt. apo

2,954 meters above sea level

Majority of the team leaders and event coordinators of Arcobaleno Trailoutours are students and alumni from the Mapua Mountaineering Club. team founder:

Dan Samarita, 23 Kenji Miyake, Rheymon David, Elvis Pimintel, Hommer dela Cruz, Neil Patrick, Carl Michael Flores, Jericho Natividad, Gerald Son Borilla, Ken Helmuth, Airon Samac, Chris Ferry III, Joy Reyes, Chris Medidas, Aaron, Laron, Donn Yylagan, Felanthony Tarobal, Kevin Christian de Jesus, King David Chua, Kenjie Villafuerte, Miho Fujita, Edwin Togon, Aton Tolentino, Charm Batolay, Christian Dale Totas, Quinito Alava team members:

ARCOBALENO TR AILOUTOURS

MT. PULAG The highest mountain in Luzon and the third-highest in the Philippines is also known as “the Playground of the Gods”. The Ambangeg trail is a great route for beginners. On the other hand, the Akiki-Ambangeg trail is recommended for strong hikers who thirst for thrill and adventure. The peak of the mountain overlooks the provinces of Benguet, Ifugao, and Nueva Vizcaya. registration fee: Php 3,980 tour duration: 2 days & 1 night

This is a sport that even competitive and adventurous people will enjoy.

WHEN WAS THE LAST TIME THAT YOU DID SOMETHING FOR THE FIRST TIME? INTERVIEW BY SARAH MORAN uathlon and triathlon get a new, adrenalinpumping twist on August 29, 2015 in Cagayan de Oro city with the inaugural Rafthon, a two-category team event consisting of a raft and run, or a raft-bike-run through the city’s scenic rivers and challenging trails. Rafthon will be held during the monthlong Higalaay Festival. (“Higalaay” is defined as the “the act of friendship”) in Cagayan de Oro. Here is Endurance’s exclusive interview with Sean Oliver P. Moreno, sports and youth advocate and the eldest son of City Mayor Oscar S. Moreno, the man behind Rafthon.

What was the inspiration behind Rafthon? I went on a trip to Dubai with my mom last October 2014. The highlight of my vacation was a 4X4 adventure ride on the desert. It was intense because most of the time our vehicle would skid during turns, as if the vehicle will turn up side down. On our way back to the Philippines, I wondered how tourism in Dubai gained popularity despite its hot

CATEGORY

As the founder of Rafthon, what are your goals? As a sports advocate, I envision boosting tourism for Mindanao, especially Cagayan de Oro through Rafthon. Rafthon is a collaboration among people who pursue their passion for sports and are dedicated to supporting the city we call home. Unfortunately, one of the problems that the Philippine tourism suffers is the negative perception foreigners have of Mindanao, especially since the Mamasapano incident. This perception spreads to Luzon and Visayas. Our advocacy in boosting tourism through Rafthon isn’t only for Cagayan De Oro and Mindanao. We’re doing this for the whole nation.

What makes Rafthon an adventure race that’s one of a kind? Rafthon is a team sport composed of six participants, with the objective of finishing in the fastest time possible at least two disciplines which are rafting and running. The individual time of each participant will be added to get the total time per team. To know more about Rafthon, visit: www.rafthon.com

RAFT, BIKE, & RUN

Raft: Bike: Run:

last 8 rapids of the Cagayan River (equivalent to 14 kms) 35 kms of uphill cycling all members will do 10 kms.

THE BACKPACK THAT “HAS YOUR BACK” Whoever says home’s where you find genuine comfort haven’t heard of the remarkable Airbak backpack yet. To the adventure seekers who are everywhere but home, fret not because Airbak, with its comfort-inducing features, will be your portable dose of upscale comfort while out there. Whether you’re climbing mountains, blazing brand new trails, or mapping your way out of the wilderness, Airbak’s got your back! Its technology support system allows the backpack to automatically adjust to your body shape and alleviate weight load pressure, thus providing maximum ease. It’s pre-filled with air and has contoured shoulder straps that are ergonomically designed with added padding for all-out relief and control. Besides bringing supreme solace to backpackers, it will definitely earn a pat on the back for being incredibly functional, props to its multipurpose interior divider design, universal mobile phone pocket, and exterior zippered water bottle compartments with elasticized mesh pockets that adjust to secure beverage containers of various sizes. The next time your outdoors, strap on the Airbak! It will take you places. It has your back!

MORE THAN JUST A SPORT...

IT’S AN ADVOCACY

TOURISM With the unique concept and high demand for triathlons, Rafthon hopes to attract more adventure-seekers and tourists to Cagayan de Oro, which is the gateway to Mindanao. TEAMWORK As a team sport, Rafthon is all about promoting friendship and cooperation regardless of religious preferences. RAFTHON was launched on May 2 in a press conference, where mechanics and race rules were discussed in detail.

S E A N O L I V E R P. M O R E N O

IDEO AV

WELCOME THE WORLD’S FIRST-EVER RAFTHON

AIRBAK:

TO WAT ON C IC

RAFTING-RUNNING-CYCLING:

SCAN THIS

P1,578.75 SPORTSHOUSE

7TH BATAAN DEATH MARCH 102K ULTRA MARATHON RACE (BDM 102) MARCH 7-8, 2015 MARIVELES, BATAAN TO SAN FERNANDO, PAMPANGA One hundred and sixty five endurance-sport junkies convened at the Bataan Death March Shrine in Mariveles, Bataan for another edition of the Bataan Death March 102K Ultra Marathon Race (BDM 102). This was held in commemoration of the historic Bataan Death March of April 9, 1942, where up to 80,000 Filipino and American prisoners of war were forced to march from Mariveles, Bataan to San Fernando, Pampanga. This year’s race began at 10 p.m. on March 7, 2015 and finished at 4 p.m. on March 8 at the Old Railway Station in Barangay Santo Niño, San Fernando, Pampanga. The ultra-challenging competition is now seven years strong and was finished by 150 participants, with Jeff Suazo leading the race with a finish time of of 11:28:14.

MAYON 360° ULTRAMARATHON

P I N S TA . M E , S O U T H S I D E R U N N E R . W O R D P R E S S . C O M , T H E P O C . N E T, F A C E B O O K . C O M / M AY O N 3 6 0

APRIL 10-11, 2015 LEGAZPI CITY, ALBAY

Mt. Mayon, Bicol’s world-renowned, perfect cone-shaped volcano, served as the immaculate backdrop to the Mayon 360° Ultramarathon held during the celebration of the Daragang Magayon Festival in the region. Four categories tested the endurance of participants in this scenic race, first launched in 2011 along shaded and paved roads: a 160-km solo run, an 80-km solo run, a two-man relay (40 kms each), and a four-man relay (20 kms each). Thirty-seven 160-km runners trooped to Old Albay’s Peñaranda Park for the gun start at 2:30 a.m. on April 10 to beat the cutoff time of 32 hours while the three remaining categories kicked off at 4 a.m. the next day, in a bid to conquer the finish line on or before the 16-hour, 14-hour, and 13-hour deadlines respectively. The Mayon 360° Ultramarathon, sanctioned by the Philippine Association of Ultrarunners, was made possible by the Junior Chamber International–Legazpi Chapter, in cooperation with the organizers Liga ng mga Barangay–Albay Chapter, and the Provincial Government of Albay.

TOP FINISHERS: 160KM SOLO male: Lao Ogerio 23:47:13 female: Janice Mauricio 29:08:40 80KM SOLO male: Eliud Kering female: Janette Agura two -man relay Team Power Puff Boys four-man relay Oragon Striders

5:36:44 8:46:00 7:34:07 7:02:17

To view the full race results, visit www.mayon360.com.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

FILIPINAS FINISH THE 2015 BOSTON MARATHON APRIL 20, 2015 BOSTON, MASSACHUSETTS Endurance Sports’ community editor Jaymie Pizarro, gained the distinction of being the first Filipino to complete all six World Marathon Majors, when she crossed the finish line of the Boston Marathon on April 20 in 5:01:45. Prior to this, Pizarro finished the marathons in New York (4:57:58/November 2010), Berlin (04:44:58/September 2012), London (04:24:41/April 2013), Tokyo (4:37:15/February 2014), and Chicago (04:45:07/October 2014). Kudos to speedy sisters Amanda and Leica Carpo of the Polo Tri Team who finished the 2015 edition of the world’s oldest and most prestigious marathon with amazing sub-four hour times. Amanda, running her sixth opportunity to do this race, clocked in at her fastest time yet at 3:24:06, while Leica followed a few minutes after at 3:40:40. Pizarro, who was granted entry to the Boston Marathon, thanks to a coveted slot offered by Gatorade, and the Carpo sisters ran the course under brutal conditions; a rainy Monday with strong headwind and a bone-chilling fivedegree throughout the race. Congratulations, ladies on a job well done!

Key personalities and members of the triathlon community gathered for the annual SWIMBIKERUN.ph (SBR.ph) Awards. The awards give distinction and celebrate the efforts of exceptional multisport athletes who have boosted the growth of triathlon through their achievements. The awards are a brainchild of Carlos de Guzman, SBR.ph’s founder and one of the movers of the Philippine triathlon community. Now on its fourth year, the awards, done on the basis of votes from SBR.ph’s fans and fellow triathletes, garnered close to 10,000 individual voters from the country and around the world who voted for the winners on SBR.ph.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

THE AWARDEES: men’s elite triathlete of the year (local)

August Benedicto women’s elite triathlete of the year (local)

women’s duathlete

male youth

of the year

triathlete of the year

Rowena Valdez men’s age group triathlete of the year

Maria Claire Adorna

Raymond Racaza

men’s elite triathlete

women’s age group

of the year (foreign)

Javier Gomez

women’s elite triathlete of the year (foreign)

Mirinda Carfrae

female youth triathlete of the year

Nicole Eijansantos coach of the year

triathlete of the year

Norman Pascual

men’s age group

Team Sante Barley

Vanj Endaya

Mark Jingco

women’s age group

of the year

rookie of the year

Iya Villania-Arellano

(below 600) Bataan International Triathlon bike of the year

Specialized Shiv S-Works tri gear of the year Garmin 920xt

team of the year

rookie of the year

men’s duathlete

Robeno Javier

Juan Francisco Baniqued

race of the year

(over 600) Cobra Ironman 70.3 Philippines

running shoe of the year

New Balance 890v4 sbr .ph forum poster of the year

R A I Z A C A B U G W A N G A N D J AY M I E P I Z A R R O

4TH ANNUAL SWIMBIKERUN.PH AWARDS NIGHT MARCH 16, 2015 ALPHALAND MAKATI CITY CLUB, MAKATI CITY

APRIL 1-18, 2015 CORDILLERA ADMINISTRATIVE REGION

OTOS PH

Cordillera Great Traverse (CGT), an expedition which aims to establish the longest scenic and sustainable trail in the country, took the CGT Team through the provinces of Apayao, Abra, Kalinga, Mountain

Province, Ifugao, Benguet and Baguio City of the Cordillera Administrative Region (CAR). It covered a total of 26,314m of elevation gain (which is about thrice the height of Mt. Everest at 8,848m) and 23,404m of elevation loss. It included ascents and descents to and from towering mountains such as Mt. Umbali in Apayao, Mt. Pulog in Abra, N TO VIE W ICO Mt. Tapucoy in Kalinga, Mt. Pukis in Mt. Province, Mt. Lubuk-Loki in Ifugao, and Mt. Ugo in Benguet. SCAN TH IS

CORDILLERA GREAT TRAVERSE 2015

2015 EVENT LISTINGS MAY 02

2nd Sta. Maria Rainforest Trail Run and Half Marathon 2015 W W W.FACEBOOK.COM/PAGES/STAMARIA-R AINFOREST-

SECTION 1: Conner, Apayao to Balbalasang, Kalinga

TR AIL-RUN/299956013489279?FREF=TS

Day 1: Sitio Caglayan to Sitio Buneg in Conner, Apayao

Day 2: Sitio Buneg to Sitio Matayao in Conner, Apayao

Day 3: Sitio Matayao (Conner, Apayao) to Sitio Latey, Bgy. Bangilo in Malibcong,,Abra

Day 4: Sitio Lat-ey (Abra) to Bgy. Balbalasang in Balbalan, Kalinga

TOTAL: As of Day 4

Distance: 30.5 km

Distance: 19 km

Distance: 42 km

Distance: 25 km

Distance: 116.5km

Elevation Gain:1348m

Elevation Gain: 2483m

Elevation Gain: 2237m

Elevation Gain: 1424m

Elevation Gain: 7492m

Elevation Loss: 905 m

Elevation Loss: 1780 m

Elevation Loss 2736m

Elevation Loss 1292m

Elevation Loss:6713

Nike All -Women's 10K Race

HT TP://W W W.NIKE.COM/PH/EN_GB/C/WOMEN/

TREKKERS: Patrick Aquino, Jonnifer Lacanlale, Aldean Phillip Lim, Koi Grey MUNICIPALITY: Apayao, Abra, Kalinga TOWNS: Conner, Malibcong, Balbalan

SECTION 2: Balbalasang, Kalinga to Colayo, Pasil, Kalinga

E VENTS

09-10 Dipolog Triathlon W W W.FACEBOOK.COM/PAGES/DIPOLOG-CENTENNIALTRIATHLON/480646105340817

09-10 VNG IRONMAN 70.3 Vietnam W W W.IRONMAN703VIETNAM.COM

Day 5: Baranggay Balbalasang to Naldaan Camp Site, Balbalan, Kalinga (near the boundary of Abra)

Day 6:Naldaan Camp Site to Colayo, Pasil, Kalinga TOTAL: Day 5-6

As of Day 6

Distance: 11.64 km

Distance: 25.52 km

Distance: 37.16 km

Distance: 153.66 km

Elevation Gain: 800 m

Elevation Gain: 1450 m

Elevation Gain: 2250 m

Elevation Gain: 9742 m

Elevation Loss: 462 m

Elevation Loss: 1723 m

Elevation Loss: 2185 m

Elevation Loss: 8898 m

TREKKERS: Koi Grey, James Tellias, Warren Causing MUNICIPALITY: Kalinga TOWNS: Balbalan, Pasil

Pilipinas Duathlon Series 2015Leg 2 W W W.SWIMBIKERUN.PH/2015/01/PILIPINA SDUATHLON-SERIES-LEG-2-MAY-10-2015/

Dinagat Tri Challenge

W W W.FACEBOOK.COM/DINAGATISL ANDSTRIATHLON

16-17 2nd Puerto Princesa Dragon Boat Competition

SECTION 3: Colayo, Pasil, Kalinga to Poblacion, Sadanga, Mountain Province Day 7: Colayo, Pasil, Kalinga to Pokok Camp Site

Day 8:Pokok Camp Site to Poblacion, Sadanga

TOTAL: Day 7-8

As of Day 8

Distance: 8.40 km

Distance: 33 km

Distance: 41.40 km

Distance: 195.06 km

Elevation Gain: 433m

Elevation Gain: 1722 m

Elevation Gain: 2155m

Elevation Gain: 11897m

Elevation Loss: 276 m

Elevation Loss: 1943 m

Elevation Loss: 2219 m

Elevation Loss: 11117 m

TREKKERS: Jonnifer Lacanlale, Koi Grey, Andrew Chinalpan, James Tellias, Warren Causing MUNICIPALITY: Kalinga, Mountain Province TOWNS: Pasil, Sadanga

W W W.GOPAL AWAN.TR AVEL/E VENT/2ND_PUERTO_ PRINCESA _DR AGONBOAT_FESTIVAL _2015

Triman Triathlon 2015 W W W.SWIMBIKERUN.PH/ TRISERIES2015/

AboitizPower Tour of Subic W W W.BIKEKINGPHILIPPINES.COM/E VENTS_ ABOITIZTOUR-OF-SUBIC _E VENT-DETAILS.HTML

SECTION 4: Poblacion, Sadanga, Mountain Province to Awan-Igid, Banaue Day 9: Poblacion, Sadanga to Poblacion, Barlig

Day 10:Poblacion, Barlig to Awan-Igid, Banaue

TOTAL: Day 9-10

As of Day 10

Distance: 30.97 km

Distance: 23.51 km

Distance: 54.48 km

Distance: 249.54 km

Elevation Gain: 2293m

Elevation Gain: 1171m

Elevation Gain: 3464m

Elevation Gain: 15361m

Elevation Loss: 1640 m

Elevation Loss: 1101 m

Elevation Loss: 2741 m

Elevation Loss: 13858 m

TREKKERS: Koi Grey, Warren Causing, Pat Aquino, Thumbie Remigio MUNICIPALITY: Kalinga, Mountain Province, Ifugao TOWNS: Sadanga, Barlig, Banaue

SECTION 5: Awan-Igid, Banaue to Balukuk, Liwon, Amduntung, Asipulo Day 11: Awan-Igid, Banaue to Poblacion, Hungduan

Day 12:Poblacion, Hungduan to Awa Julongan, Kiangan to Balukuk, Amduntug, Asipulo

TOTAL: Day 11-12

As of Day 12

Distance: 22 km

Distance: 28 km

Distance: 50 km

Distance: 299.54 km

Elevation Gain: 938m

Elevation Gain: 512m

Elevation Gain: 3464 m

Elevation Gain:18,825m

Elevation Loss: 954 m

Elevation Loss: 123 m

Elevation Loss: 2741 m

Elevation Loss: 16,599 m

W W W.DEF Y TRI.COM/DEF Y-TRI/

SECTION 6: Balukuk, Liwon, Amduntung, Asipulo to Poblacion, Tinoc to Sitio Gawa, Banao, Nueva Vizcaya

JUNE 07 07

W W W. ALLE VENTS.IN/E VENTS/C ARRER A-

Challenge Camsur

HABAGAT-2015/385135844975662

Day 14:Poblacion, Tinoc to Sitio Gawa,Banao, Nueva Vizcaya

TOTAL: Day 13-14

As of Day 14

Distance: 21.72 km

Distance: 47 km

Distance: 61.72 km

Distance: 361.26 km

Elevation Gain: 1158 m

Elevation Gain: 2429m

Elevation Gain: 3587m

Elevation Gain:22,773m

Elevation Loss: 944 m

Elevation Loss: 2000 m

Elevation Loss: 2944 m

Elevation Loss: 19,543 m

Day 15: Sitio Gawa, Banao, Nueva Vizcaya to Domolpos, Itogon, Benguet

Day 16: Domolpos, Itogon, Benguet to Sitio Koyako, Itogon, Benguet

TOTAL: Day 16-17

As of Day 16

Distance: 26 km

Distance: 24km

Distance: 50 km

Distance: 411.26 km

Elevation Gain: 778 m

Elevation Gain: 903m

Elevation Gain:1681m

Elevation Gain: 24,454m

Elevation Loss: 1020 m

Elevation Loss: 1862m

Elevation Loss:2,882 m

Elevation Loss: 22,425m

TREKKERS: Koi Grey, James Tellias, Stephen Felices, Andrew Chinalpan MUNICIPALITY: Nueva Vizcaya, Benguet TOWNS: Banao, Itogon

W W W. REGENT.5150PHILIPPINES.COM/RCT THEME/

2015 Run United 2

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Day 13: Balukuk, Liwon, Amduntung, Asipulo to Poblacion, Tinoc

SECTION 7: Sitio Gawa, Banao, Nueva Vizcaya to Domolpos, Itogon, Benguet to Koyako, Itogon, Benguet

Regent Foods 5150

10 Carrera Habagat Adventure Race 14

TREKKERS: Koi Grey, Pat Aquino, Thumbie Remigio, James Tellias, Stephen Felices, Andrew Chinalpan MUNICIPALITY: Ifugao, Nueva Vizcaya TOWNS: Asipulo, Tinoc, Banao

Philippine National Games Triathlon

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TREKKERS: Koi Grey, Warren Causing, Pat Aquino, Thumbie Remigio, James Tellias, Stephen Felices, Brian Tan Seng, Tin Ferrera, Arlene Bolante MUNICIPALITY: Ifugao TOWNS: Banaue, Hungduan, Kiangan, Asipulo

DEFY 123

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Biathle Series Leg 1

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Milo Marathon (Dagupan)

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JULY 05

National Age Group Triathlon Series Leg 4

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Tri United 2

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SECTION 8: Koyako, Itogon, Benguet to Baguio City Day 17: Sitio Koyako, Baranggay Tinongdan to Baranggay Poblacion, Itogon, Benguet

Day 18: Baranggay Poblacion, Itogon, Benguet

TOTAL: Day 17-18

As of Day 18

Distance: 16 km

Distance: 17 km

Distance: 33 km

Distance: 427.26 km

Elevation Gain: 942 m

Elevation Gain: 1008 m

Elevation Gain: 1950m

Elevation Gain:25,396 m

Elevation Loss:694 m

Elevation Loss: 275 m

Elevation Loss: 969m

Elevation Loss: 23,119 m

TREKKERS: Koi Grey, James Tellias, Stephen Felices, Jonnifer Lacanlale, Yammie Vicera, Tin Ferrera, Majo Liao, Warren Causing, Arlene Bolante, Bong Alindada MUNICIPALITY/CITY: Benguet, Baguio City TOWNS/CITY: Itogon, Baguio City Mark Bryan “Koi” Grey was the lone team member who joined the expedition from kilometer zero in Conner, Apayao to kilometer 444 in Camp John Hay, Baguio City for 17 days, 4 hours, and 10 minutes. The expedition involved the participation of CGT 2015 team members who took on various roles as trekkers, support crew, and back-end support. The local municipalities provided the needed coordination, accommodations, and ensured the safety and security of the team. Team Rescue 8 provided medical support, while 4x4 crew gave vehicle assistance. The expedition was endorsed by the Regional Development Council of CAR. Cordillera Great Traverse is the brainchild of lawyer and trekking enthusiast Jonnifer Lacanlale, whose Facebook post expressing his curiosity about the possible existence of connecting trails along the six provinces of Cordillera Administrative Region (CAR) caught the interest of explorers and nature enthusiasts, and later led to the formation of the eponymous team.

Milo Marathon (Baguio)

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Milo Marathon (Tarlac)

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Milo Marathon (Balanga)

Milo Marathon (Metro Manila)

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