WITH AUGMENTED REALITY FEATURE
ANNIVERSARY ISSUE | JULY 2015
MEET THE
OF PHILIPPINE TRIATHLON
THE GADGET LEADING TRIATHLETES CAN’T DO WITHOUT
AND HOW YOU’LL BENEFIT FROM IT, TOO
GAIN STRENGTH, BOOST SPEED IN LESS TIME
JUST WHEN YOU THOUGHT YOU’VE SEEN IT ALL
NEW TRAILS TO EXPLORE
FRED UYTENGSU ON SWIMMING AND THE SECRET OF HIS SUCCESS
PLUS: TRIATHLON-SPECIFIC WORKOUTS • SUPER FOODS TO TRY NOW
IN THIS ISSUE: editorial teami
02 GEAR GUIDE
TIRSO JESUS PARPAN III publisher
JAYMIE PIZARRO RAYMOND RACAZA
06 EXPERT ADVICE
community editors
MIKKE GALLARDO creative director
08 NUTRITION & DIET
FRED UYTENGSU
President & CEO, Alaska Milk Corporation; chairman & CEO, Sunrise Events; owner, PBA Alaska Aces; triathlete
10 STRENGTH & CONDITIONING 12
RAIZA CABUGWANG editorial assistant
DARLANNE SUE ONG
jr . art director , interactive editions
RAOUL FLORESCA, KEVIN EMMANUEL FULE, HARVIE DE BARON, KING BERNAS contributors
COVER STORY
sales and marketing
LYCHELLE ANG KAREN ODCENADA
14 FEATURE
jr . associate publishers production
18 MOUNTAIN BIKE
EDEN BAYSIC production director
MA. FRANCHESCA KATHRYN REYES
20 RACE RECAP
production supervisor finance and admin
FAITH PAGUIRIGAN
23 EVENT LISTINGS
finance and admin supervisor
MA. LEONORA MASAGCA disbursement analyst
LITO TOLENTINO admin assistant
CHARITO CIRIACO liaison officer executivei
MESSAGE FROM THE EDITORS
TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN directors
How time flies! This issue marks our first year anniversary. It seems like only yesterday when we launched Endurance Sports Magazine at Century Tuna 5i50 in Subic. Since then, marathons, triathlons, and other endurance sports have grown by leaps and bounds and we’ve been right here to feature star athletes, new gear, and events that can only motivate you to pursue your sport further. In this issue, we focus on your PB (Personal Best). Coach Kevin Fule tells us how strength training can help you elevate your performance. And, Harvie de Baron tells us how taking a holistic approach to eating can bring you a step closer to your PB. Thank you for allowing us to be a part of your journey in the world of endurance sports. Here’s to many more years of training and racing together!
JAYMIE PIZARRO
THEBULLRUNNER.COM
July is a very special month for the Endurance Sports family because it is the first year anniversary of our magazine. The last 12 months have been an amazing journey, and I’ve had the privilege of witnessing world-class events in our country. The driving force behind it is the advent of international races led by IRONMAN 70.3, 5i50 and Xterra. The man who had the vision to bring these races is none other than Fred Uytengsu. He is one of the people I look up to because he is a triathlete, a family man, and a super successful businessman (He is the President and CEO of the Alaska Milk Corporation). This month he graces the anniversary cover of our magazine. We’re loaded with a powerhouse feature on the movers and shakers of Philippine triathlon. They have brought the sport to new heights, and this month we honor them. We also talk about cycling power meters, and in my opinion it’s one of the best gadgets you can ever buy to improve on the bike. The best part of our Endurance Sports journey is sharing it with you. To all our readers, thank you so much for inspiring us. Cheers to another year of fun-filled kilometers!
LURISA ANN VILLANUEVA chief operations officer
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PROOFS FROM THE PROS
HEAR HOW POWER METERS HAVE MADE AN IMPRESSION ON THE TRI LIVES OF THESE FAMILIAR TRIATHLON NAMES. INTERVIEWS BY SARAH MORAN & RAIZA CABUGWANG
JAVY OLIVES
DEMYSTIFYING POWER METERS BY RAOUL FLORESCA
“KEEP UP WITH THE FASTER GUYS.” Back when I didn’t know any better, that used to be my training mantra whenever I’d go out for a ride. Whether it was training, racing, or just riding for the heck of it, I wanted to stay with the front pack whenever I could, because that, for me, was a sign of progress. Nothing wrong with that, especially in a race. The longer you can keep up with the faster guys, the better, right? Going at a pace that’s faster than you’re used to is one of the ways to improve lactate threshold. But it comes with risks. It takes weeks, if not months, following a well-structured program to see balanced performance improvements. Without proper training, racing at a zone you’re
02
not used to will only lead to a big-time bonk. I’ve learned that the hard way. The good news is technology has made training and racing much easier. First, there were heart rate monitors that told us when to throttle back to avoid a heart attack. Then GPS (global positioning system) watches came along and told us how long and how fast we were going. Power meters, or the data that they provide, can be intimidating to triathletes, especially those new to the sport. Normalized power, power balance, FTP, power zones, power-to-weight ratio, heart rate, cadence–all these terms, numbers, and more are available to anyone with a power meter and compatible cycle computer or watch. They can also be daunting to look at. But by learning about how each one affects the other and dictates your performance, you will discover that power
ENDURANCE SPORTS | WWW.ENDURANCE.PH
meters could be the best thing to happen to your training. These days, almost no training ride or race goes by without me keeping an eye on my power output, heart rate, cadence, and time to know how much work I’m putting into the session, how my body is reacting to the load, and if I’m staying within prescribed training zones for a specific duration. However, because there are external factors that contribute to how a ride turns out, I can’t say that I stick to the numbers 100 percent. But training progress is easier to track by looking at the metrics from each session. You can use these to establish tangible objectives in future workouts. Power meters used to be a luxury that only a few athletes could afford. But with new players introducing affordable options and the big companies following suit, now is a good time to invest in one. It’s an upgrade that definitely more than just bling.
”A power meter takes the guesswork out of training and racing. In training, it allows me to train at very specific intensities while in racing, it allows me to pace properly on the bike, so much so that I still have something left in the tank for the run. I use Powertap and Garmin Vector. I’ve been a power meter user for four years already.” DON VELASCO
computer engineer; multisport performance coach and bike fitter; consistent podium finisher and triathlete, Team Sante Barley
”Power2max. I use this device all the time to structure my training. It’s an essential tool for pacing. It either tells me if I’m slacking off or I’m pushing beyond what’s sustainable. It sets me up for a fast bike split yet still keeps my legs fresh enough for the run.” SID MADERAZO
TV commercial director; triathlete, Team Gotta
”I’ve been using the Rotor power meter for almost two years now but only recently did I fully realize the importance of power and wattage during training and racing. I train more scientifically now based on my lactate threshold, and I train and race within my limits, and the power meter gives me that advantage.” GILBERT REMULLA triathlete; entrepreneur
”I use the Garmin Vector power meter. It’s a great tool to discover one’s limits on the bike and, consequently, as a basis for improvement. It guides the triathlete to be disciplined on the bike leg for him/her to have enough legs for the run.” DREW ARELLANO
triathlete, WU Crew; ultramarathoner; TV host
”I’ve been using power meters for a number of years now. I’ve been with brands like Powertap, Quarq, to the current one, Stages. The numbers I get from my power meter help me become more accurate with what I need to do in order to be a faster, better athlete.”
PHOTOS COURTESY OF CYCLEPOWERMETERS.COM, MERLINCYCLES.COM, POWERTAP.COM, POWER2MAX.COM, SHUTTERSTOCK.COM, BOB MENDOZA, JOHANNA CRUZ, SID MADERAZO, GILBERT REMULLA, NANA ARELLANO AOYONG, ANDY LEUTERIO, MARY ANN SAQUING
Internet product manager, Sockstar; Sub 5-hr 70.3, Sub 12-hr IRONMAN
ANDY LEUTERIO
Director of Alpha Training Systems, an online coaching service for competitive Age Group athletes; Head Coach of the GoPro Camp Alpha triathlon training series; Consultant for Specialized Philippines and Stages Cycling Philippines
STAGES CYCLING SHIMANO DURA-ACE 9000 P38,890 | Dan’s Bike Shop Caught in a riding rut? Get acquainted with Stage’s Cycling Shimano Dura-Ace 9000 and rev up your two-wheel game. Ultra-lightweight, adding only 20 grams to a base crank arm, this waterproof, highly-accurate power meter spells reliability. It’s stored in a tough polycarbonate housing, making it durable. It’s ANT+ and Bluetooth-enabled for seamless connection and uploading of data to various devices. It also earns extra points for being equipment-free; no wires, zip-ties, magnets, or other mountable hardware required for installation.
”Power meters are an accurate way of measuring rider output expressed in watts, in the same principle that runner output is measured via pace/speed. From my experience doing numerous threshold power field tests and on a CompuTrainer, a power meter is most effective when used in conjunction with a Heart Rate Monitor, especially when comparing power with endurance, threshold, aerobic max, and even recovery intensities to see if the output jibes with the input (Heart Rate). You can assess improvement if power improves at a certain HR range and duration. You can also use power and HR to objectively assess if an athlete needs more recovery, or perhaps can take on a higher workload (training stress). Those are just some of the basic usage of a power meter. More advanced usage include Pm-focused training for race specific intervals like sprints and out-of-saddle bursts. I use a CompuTrainer and a Stages power meter for indoor power training . I pair this output data with the input data from my Suunto Ambit3.”
RULE THE ROAD!
SURE, THEY’RE PRICEY, BUT YOUR BEST BET IN GAUGING YOUR PEDAL PERFORMANCE AND REACHING YOUR FULL CYCLING POTENTIAL LIES IN THESE POWER METERS.
GARMIN VECTOR 2S P69,000 (per order) | Garmin Concept Store (Glorietta 5)
IVAN LEOPANDO
triathlon and cycling coach; founder/member, Attack Tri Team; member, Sante Barley Cycling Team
If you swear by your Garmin GPS timepiece or can’t head outdoors sans a Go Pro, the Garmin Vector 2S will help you reach your peak. Zip past your cycling contenders with the aid of this tool that measures power output directly at the pedal, where force is applied for more reliable, accurate results. Its fuss-free bike installation and transfer, plus capacity to work in tandem with a compatible cycling computer or other fitness device will make your Vector 2S a worthy and invaluable training companion.
“A power meter is really helpful during training because it measures your power wattage and gauges your improvement. It also helps you build strength and endurance. I just got my new Rotor INpower and I’m loving it because it helps me improve my torque effectiveness by comparing my total torque with my positive torque, essentially telling me how much my upstroke leg is fighting against my downstroke leg. Also, its ability to evaluate pedal smoothness is a boon as it tells me in real time if I’m pedaling in circles or squares. I pair it with my Rotor OCP chainrings to optimize its benefits.”
BY RAIZA CABUGWANG
POWER2MAX TYPE S FSA GOSSAMER P60,000 | flyingdonv@gmail.com Power up with the Power2max Type S FSA Gossamer, the power meter that is engineered for maximum compatibility in that it fits BB386EVO and BB86 frames and works with all aero chain rings without restrictions. Whoosh towards winning with the aid of this waterproof whiz that has built-in temperature compensation mechanism to ensure consistent accuracy. Bid burden goodbye with its painless functions: no cadence magnet needed, freedom to change chain rings sans affecting calibration, and ability to replace the battery yourself. Available in both 110 and 130 bolt-circle diameter. For orders and inquiries, email Don Velasco at flyingdonv@ gmail.com.
POWERTAP G3 HUB P40,000 | Bikezilla Powertap, the pioneer brand to introduce the world’s first-ever wireless power meter, brings you another indomitable breakthrough with its G3 hub. The G3’s unique design allows for a simple, no-nonsense way to measure cycling power. Using uber-high quality CeramicSpeed bearings, it’s a guarantee you’ll be rolling along with the least amount of resistance and at the lightest weight. Step up your saddle performance with its capacity to gauge speed, cadence, and power with pinpoint accuracy all in one product. Its ability to switch between bikes also means you’ll never miss a watt. Garmin ph.garmin.com | Dan’s Bike Shop facebook.com/DansPhilippines | Bikezilla facebook.com/BikezillaPH
ENDURANCE SPORTS | WWW.ENDURANCE.PH
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ERADICATE TRAINING AND PERFORMANCE GUESSWORK WITH THESE REPUTABLE DEVICES THAT WILL HELP YOU TRAIN MORE EFFICIENTLY AND COMPETE AT YOUR BEST.
BY RAIZA CABUGWANG
02 FINIS TECH TOC P3,091 | Wetshop (Greenhills) Stroke and splash in a dash with Finis’ Tech Toc, a simple training tool worn around the waist to give swimmers with instant stroke feedback and ensure proper hip position during swim stroke. It utilizes a ball bearing and acoustic amplifiers for audible feedback on proper hip rotation and undulation. The Tech Toc also comes with a “delay” setting, capable of deferring the ball bearing’s effect, thus forcing swimmers to exaggerate hip movement. 03 KIEFER 31“ BATTERY SWIMMING PACE CLOCK P20,000 | Swim Gears (Contact Thonie at 09166644843 for orders)
Set clearly-defined swim goals and maintain accurate swim intervals with Kiefer’s 31-inch battery swimming pace clock. Its large face, with contrasting red and black markings and oversized hands, allows for optimum visibility for swimmers and coaches even over long distances. A sturdy, molded polyethylene body, a built-in recessed handle that facilitates wall mounting at your pool, and a stabilizing foot that holds the gadget firmly when placed on the pool deck—it’s a tri team’s must-have!
04 SOLEUS GPS SOLE + HRM P12,550 | L Timestudio, Timegear Why opt for one when you can have the best of both worlds? Introducing Soleus’ take on a timetracker with the Global Positioning System (GPS) and heart rate monitor (HRM). It’s a killer combo capable of monitoring essential training- and fitnessrelated statistics such as calories burned, speed, and heart rate. Just when you thought it’s just all about the numbers, it will lure you even more with its backlight that emits a soft glow when running under low light conditions. 05 FINIS TEMPO TRAINER PRO P3,091 | Wetshop (Greenhills) Shake off your slacker moments and improve your swimming or running pace with the help of Finis Tempo Trainer Pro. This small yet reliable waterproof device transmits an audible tempo beep you can use to discover your perfect pace. Its auto shut-off feature to preserve battery life, functional strokes/ strides mode, and a clip for dry land exercise make it a versatile training tool. 06 LEZYNE GPS P7,000-P10,000 | YKKBikes, Bikezilla, Cycle Logic (available by September)
Welcome the next generation of cycling computers—Lezyne’s cycling computer triumvirate. At 30 grams, the Mini GPS is the smallest and lightest cycling GPS computer available, capable of recording GPS up to 100 hours. The Power GPS is a robust cycling computer that can display up to four data fields, with the bottom field formatted for auto scrolling or manual navigation. Calculate heart rate, cadence, and other bike stats with the Super GPS, a super computer secured in a chic aluminum bezel that can record up to 400 hours of ride info.
ACE IT WITH ASICS GEL-NOOSA TRI™ 10!
MAXXED FLIGHT 101 P6,999 | Sportshouse
Want to pick up your pace and rev up your chances of rising up to the champs’ ranks? Consider this tip-off: wear the equal parts pretty and performance-driven Gel-Noosa Tri™ 10. This pair flaunts a speedy tooling with its lightweight Solyte® and Propulsion Trusstic® features for a quick toe-off. Lace up in a split second with its elastic lace that enables runners to gear up and go quickly and securely. Both fetching and functional, its glow-inthe-dark print provides added visibility in low light conditions, and its sleek upper design features seamless construction and technically engineered mesh for sockless wear.
MAXIMIZE YOUR RUN!
ASICS GEL-NOOSA TRI™ 10 P7,900 | Available in all ASICS shops and selected sports stores nationwide
Take full advantage of your sprinting shtick with the aid of Maxxed Flight 101’s gamut of grand features, including heel blades which can give you a spring-like feel when running and breathable nylon material and mesh designs that allow your running arsenals to breathe snugly. Coming to grips with your strain and bump anxieties are a pure breeze, too, thanks to its reinforced cushion walls and tongue. Also maximize your marathon moments with the aid of its TPU and Phylon outersole features which can give you the best cushion effect ever.
Wetshop facebook.com/wetshop | Asics facebook.com/ASICS | L Timestudio facebook.com/timestudio | YKKBikes ykkbikes.com | Bikezilla facebook.com/BikezillaPH | Cycle Logic facebook.com/CycleLogicPH | Sportshouse sportshouse.com.ph
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PHOTOS COURTESY OF FINIS.COM, AMAZON.COM, THEICONIC.COM.AU, KIEFER.COM, LEZYNE PHILIPPINES, SPORTSHOUSE, SARAH MORAN
TRAIN SMARTER, RACE STRONGER!
01 ASICS AH01 P5,950 | L Timestudio, Timegear, ASICS Shops Looking for the premium timekeeper with heart rate monitor? You read this just in time before making your purchase. Encode your running data and gender before training, and ASICS’ AH01 automatically calculates the AT (anaerobic threshold) heart rate using the proprietary algorithm developed by ASICS Institute of Sport Science. This is crucial as AT heart rate serves as a guideline for effective training and controlling running pace during races.
E X P E RT A D V I C E
OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS
Strength training allows the triathlete to swim, bike, and run at a faster pace for a certain distance or for a longer period of time.
HOW CAN HIGH INTENSITY INTERVAL TRAINING (HIIT) ENHANCE TRIATHLON? HIIT is a type of cardiovascular training which includes high-intensity bouts of training followed by lower intensity bouts, or rest. These bouts are repeated for a specific number of times depending on the fitness level of the individual. The rest periods allow the lactic acid to settle down from the blood ensuring recovery for the next highintensity interval.
KEY THINGS TO KNOW WHEN DOING HIIT:
BY KEVIN EMMANUEL B. FULE
trength training makes muscles stronger, enabling it to overcome resistance or force when required. With proper and well-rounded strength training, other significant physical benefits follow: these are marked improvements in bone density, joint function, and tendon and ligament strength. Strength training also decreases the risk of skeletal and muscular injuries. Overall, it contributes to general improvement in quality of life. In triathlon, strength training provides the benefit of economy. Improved economy, which is another term for efficiency allows the triathlete to swim, bike, and run at a faster pace for a certain distance or for a longer period of time due to a decrease in the required oxygen consumed by the individual. This conservation of energy demand makes the triathlete more durable in terms of taking on stress from hard training days and tough races. Strength training prevents injuries, thus extending the triathlete’s participation in the sport. Effective program design involves training phases, which vary in intensity and volume to achieve peak levels of conditioning.
FOUR STRENGTH TRAINING PHASES HYPERTROPHY
STRENGTH/ POWER PHASE
At this phase, training begins at a very low intensity with very high volume. Goals of this phase is to increase lean body mass or develop a muscular and metabolic base for endurance.
The training program involves performing power/explosive exercises at high loads and low volumes. Plyometric drills are done in this phase.
BASIC STRENGTH
COMPETITION PHASE
The aim of this phase is to increase the strength of the muscles essential to the primary sport movements.
The goal for this phase is to bring the previous strength/ power phase to its peak through further increases
GOT A QUESTION? 06
The resistance training program becomes more specific to the sport and involves heavier loads for fewer repetitions than the Hypertrophy Phase.
in training intensity with additional decreases in training volume. Competition phase includes peaking and maintenance. For peaking, athletes use very high intensity (>90 percent of 1 Rep Max) and very low volume (one to three sets of up to three repetitions). For maintenance, athletes use moderate intensity (80 percent to 85% percent of 1 RM) and moderate volume (two to three sets of six to eight repetitions).
Research has shown that triathletes gain in speed, power, and fitness economy when HIIT is incorporated in their training program. An increased Maximal Oxygen Uptake (VO2max), decreased resting blood pressure, and increased insulin response are just a few physiological changes that can be experienced when comparing results of HIIT training to slow steady-state exercise. By adding variety to the program design, a triathlete can overcome plateaus in training. The study also concluded that there was a decrease in lactate accumulation, an increase in fat oxidation, which shows that HIIT is an effective method to increase metabolism and the ability of the muscles to break down fat and use it as a source of energy.
SAMPLE HIIT PROGRAM:
For Active Triathletes with more than six months of regular training/racing.
SPORT
WORKOUT
> 400m warm SWIM > 8x100m Sprints, 1min RI (rest interval) > 15min warm 5min @ 90% effort BIKE >> 5x3min @ >100% effort, 3min RI (rest interval) > 20min warm RUN > 6x2min @ >100% effort, 2min RI (rest interval)
HEART RATE (ESTIMATED TARGET MAX HR)
170 bpm
170 bpm
170 bpm
(See page 10 for a sample strength training program.)
KEVIN EMMANUEL B. FULE Strength Training and Wellness Professional Triathlon Coach
E-mail us at endurancesports@newleafmedia.com.ph or post on our Facebook page: facebook.com/endurancemagph
ENDURANCE SPORTS | WWW.ENDURANCE.PH
PHOTO FROM SHUTTERSTOCK.COM
WHY DO STRENGTH TRAINING/ RESISTANCE TRAINING?
➜ Intensity or speed of each interval ➜ Distance or time of each interval ➜ Active rest or rest of each interval ➜ Total number of intervals to be completed in a workout
EATING RIG H T > M AINTAINING H EALT H Y BODY > R ECIPES > LOADING UP > HY D RATI O N
Building muscle is not all about protein. If you go on a no-carb diet, then chances are you aren’t fueling and supporting your muscles well.
order to deliver fuel to your muscle. The best complex carbs are unpolished rice, fresh fruits, and vegetables.
FOOD FOR REPAIR
Nutrition is used to build muscle in your body which, in turn, helps you gain speed. The basic “fuel” for muscle repair is protein. This is probably why most bodybuilders are into protein supplements and go on an all-protein diet. Protein also has branch chain amino acids that helps strengthen muscles and prevent quicker breakdown of muscle fibers. But, as mentioned, protein alone won’t let you build muscle the best way you can.
FOOD FOR WELLBEING
EAT FOR SPEED?
IT’S EVERY ATHLETE’S DESIRE TO GET BETTER AT THEIR SPORT. INVESTING IN TRAINING, GEAR, AND COACHES HAVE BEEN THE NORM IN THE QUEST TO GET STRONGER AND FASTER. BUT IS IT POSSIBLE TO EAT CERTAIN TYPES OF FOOD TO GET FASTER?
BY HARVIE DE BARON
FOOD FOR SPEED
Here’s the truth: Relying on food alone or training alone won’t make you faster. Gaining speed is a combination of proper training and the right nutrition. These go handin-hand. Thus, if you train like a dog, but don’t eat right, you won’t achieve your maximum potential
and vice versa. However, food is not meant to provide miraculous, instantaneous speed. Food can help you get faster by aiding in muscle building, increased energy, and muscle repair.
FOOD FOR MUSCLES
Contrary to popular belief, building muscle is not all about protein, protein,
WATCH OUT! THAT COULD BE “TOXIC” WATER YOU’RE DRINKING
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ENDURANCE SPORTS | WWW.ENDURANCE.PH
protein. Glycogen stores fuel the muscle to make these work more efficiently. Here’s where food comes in. Complex carbohydrates replenish glycogen stores. If you go on a no-carb diet, then chances are you aren’t fueling and supporting your muscles well. Complex carbohydrates must be eaten regularly in
Although protein and carbohydrates are the stars in muscle building, you have to consider a holistic approach in eating to able to reach your full “speed potential.” Make sure your meals are wellbalanced, including not just carbohydrates and protein, but good fats, and fiber. In addition, the amount of water you drink is important since muscles are almost entirely made up of water. Not enough water in your body means less support for your muscles. Timing is essential for athletes. If you eat too late (more than 30 minutes) after
you finish your training session, you don’t maximize your recovery potential. If you skip meals, then your body won’t work like a wellfueled machine in terms of burning fat and building muscle, since you’re slowing down your metabolism. Athletes are vulnerable to illness when training hard and racing hard because the immune system takes a beating from extreme physical activity. Therefore taking into consideration your vitamins and supplement intake is a must. Do you take your essential vitamins (C, B complex, A) in order to support your immune system? If you aren’t sickly, chances are you can train continuously and build strength and speed. Lastly, if you don’t sleep well or sleep enough, no amount of training and proper food intake can help you reach your maximum potential. This is because your muscles repair fastest during sleep. Food does contribute to speed, but it isn’t just what you take during training or a race that will make you faster. 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
Our body is made up of about 60 percent water. Water is essential for our survival. Water, itself, doesn’t spoil or expire. But it can turn harmful to your health due to external factors. THE CONTAINER: Is your water contained in glass, metal, or plastic? Generally, the best container is non-toxic glass because there are less chances of chemicals leaching into the water. If your water container is plastic, then you have to worry about chemicals leaching into the water you are drinking due to prolonged storage in less than ideal conditions. Chemicals such as
maleates and fumarates, which are known potent endocrine disruptors (hormonally active chemicals) may be present, and these are harmful to children, pregnant women, and women of childbearing age.
THE STORAGE CONDITIONS: Is your water stored under direct sunlight or in the fridge? A water bottle that has been opened and drunk from
would have some sort of bacteria from saliva. If you leave that bottled water under direct sunlight or in a heated location (like a parked car), I wouldn’t recommend you drink from that bottle after 24 hours since heat helps bacteria multiply. To sum up, you can go ahead and drink water that has been left in a bottle for 24 hours, but consider the conditions mentioned above. Better safe than sorry.
PHOTOS BY EPG_EUROPHOTOGRAPHICS/SHUTTERSTOCK.COM
NUTRITION & DIET
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
ELEVATE YOUR PERFORMANCE
SCAN THE ICON TO WATCH THE WORKOUT VIDEOS
IMPROVE BONE DENSITY, JOINT FUNCTION, TENDON AND LIGAMENT STRENGTH THROUGH STRENGTH/RESISTANCE TRAINING. BY KEVIN EMMANUEL FULE
* INSTRUCTIONS ON PAGE 1
Here are triathlon-specific exercises that you can do to strengthen your body to improve your sports performance and prevent injuries.
01
STIFF-LEGGED DEADLIFTS
Stand with shoulder width with feet flat beneath bar. Slightly bend knees and bend over with lower back straight. Grasp barbell at shoulder width or slightly wider. With knees slightly bent, lower the bar toward top of your feet by bending at the hips. When the hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip until standing upright. Pull shoulders back slightly if rounded. Keep your chest out throughout the movement.
➜ 3 SETS: 12 TO 15 REPS
02
DUMBBELL STEP UPS
Stand with dumbbells grasped at your sides facing the bench. Place foot of first leg on bench. Stand on the bench by extending hip and knee of first leg and lift your other foot on the bench. Step down with the second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to the floor. Repeat first step with opposite leg.
➜ 3 SETS: 12 TO 15 REPS
03
BENCH PRESS
Lie on your back on the bench. Dismount barbell from rack over upper chest using wide overhand grip (ask for assistance from a trainer if needed). Lower the barbell to mid-chest or touching the chest. Press bar upward until arms are extended. Always keep your chest out throughout the movement.
➜ 3 SETS: 12 TO 15 REPS
04
LATERAL PULLDOWN
Grasp cable bar with a wide grip. Sit with thighs under the supports. Slightly lean back, arch your lower back and keep your chest out. Pull down cable bar to upper chest. As you pull down, pay attention on contracting your upper back. Return until arms and shoulders are fully extended.
➜ 3 SETS: 12 TO 15 REPS
05
BENT-OVER DUMBBELL ROWS
Stand with dumbbells held on both sides of your body. Slightly bend your knees and bend over from your hips keeping your lower back straight and chest out. Let the dumbbells hang above the floor as you hold your upper body parallel to the floor. Pull the dumbbells at the same time to your upper waist. Return until arms are extended and shoulders are stretched downward.
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➜ 3 SETS: 20 REPS
06
LATERAL SHOULDER RAISES
Hold dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly as well. Always keep your chest out. Raise upper arms to sides until elbows are at shoulder height. Maintain elbows’ height above or equal to wrists. Lower and repeat.
➜ 3 SETS: 12 TO 15 REPS
07
LYING DUMBBELL PULL-OVERS
Lie on your back on the bench. Hold one dumbbell from behind or from the side with both hands under inner plate of dumbbell. Position dumbbell over chest with elbows slightly bent. Keeping elbows slightly bent throughout the movement, lower dumbbell over and beyond your head until upper arms are in-line with torso. Pull dumbbell up and over chest.
➜ 3 SETS: 12 TO 15 REPS
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TRICEP KICKBACKS
With a dumbbell in each hand and the palms facing your torso, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The upper arms should be close to the torso and parallel to the floor. Your forearms should be pointing towards the floor as the hands hold the weights. Keeping the upper arms stationary, use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and both arms are fully extended. After a second contraction at the top, slowly lower the dumbbells back to their starting position
➜ 3 SETS: 12 TO 15 REPS
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DUMBBELL HAMMER CURLS
Position two dumbbells on either side of your body with palms facing in and arms straight. With elbows on your sides, raise two dumbbell until the forearms are vertical and thumb faces shoulders. Lower to original position and repeat.
➜ 3 SETS: 20 REPS
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ABDOMINAL BICYCLE TWIST
Lie flat on the floor with your lower back pressed to the ground and contract your cores. With your hands gently holding your head, lift your knees to a 45-degree angle. Execute the exercise by alternately touching your elbows to the opposite knees as you twist back and forth. Keep the movement smooth and slow. Breathe evenly throughout the exercise.
PHOTOS BY KEVIN EMMANUEL FULE
➜ 3 SETS: 12 TO 15 REPS
COVERSTORY
IN HIS ELEME NT FRED UYTENGSU PARLAYS HIS SWIM AND LEADERSHIP SKILLS INTO BECOMING A RECOGNIZED FIGURE IN THE CORPORATE WORLD AND A GAME-CHANGER IN THE REALM OF SPORTS. BY JING LEJANO PHOTOS BY JIJO DE GUZMAN
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I
t was a hot day. While most office-bound types were at their desk, toiling away, or out for lunch, taking a leisurely meal, Fred Uytengsu, 53, chief executive officer of Alaska Milk Corporation, the country’s leading milk manufacturer, is at the Manila Polo Club, working hard to get the perfect shot for this magazine’s cover. The photographer was positioned underwater, catching Uytengsu as he executed his dive. It was not easy. Jijo de Guzman had to be close enough to be able to capture Uytengsu’s face, minus face-plants on the camera lens. There were countless takes, with Uytengsu repeating the dive, but each time displaying the skill and the grace honed by his years as a member of one of the United States’ most prestigious swim teams. Despite take after take, Uytengsu never complained. He kept at it, until we got the perfect shot.
FROM SWIMMER TO LEADER
Uytengsu learned to swim at the Manila Polo Club when he was 10 years old. He didn’t exactly fall head-over-heels in love with the sport, but enjoyed it, since most of his friends were into it. He swam competitively soon after, joining his first age group national team at 12 and carrying the country’s colors in the Southeast Asian Games at 20. The young athlete relished the notion that his success or failure in the pool didn’t depend on any other factor but himself. He was into baseball, but realized he wasn’t such a fan of team sports. He says, “What I struggled with was sometimes you lost because someone else made a mistake, or someone didn’t do something, or maybe I did something and then the team lost,” says Uytengsu. “What I like about swimming is that you look in the mirror and it was either you did what you needed to do to win or you didn’t do enough and you lost. I like that dimension of sole accountability,” he adds.
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He packed his bags and went to boarding school in the United States to compete in a bigger field. But a car accident in his senior year in high school damaged his right leg so badly that it required three stabilizing pins. The doctors said he could kiss his swimming career goodbye. “It was crushing because my life was all about swimming. I stopped going on vacations with my family. I gave everything I had to swimming. I thought it was the end of the world,” Uytengsu recalls. But he persevered. In 1979, he gained admission to the University of Southern California (USC), one of the US’s top universities in swimming, its pride being the legendary swimming coach Peter Daland, who became another father figure. “I showed up with a cast [on my leg]. I was swimming with a pull buoy (a floatation device swimmers place between their thighs to keep legs afloat when doing stroke drills). It was more about perseverance, wanting it really badly. They let me stay on the team,” he recalls. In his senior year at USC, he was surprised to be voted team captain. He was swimming among All-Americans and Olympians, so he knew that he wasn’t the fastest of the lot, not by a long shot. “I actually thought that they were pulling my leg, so I went to the coach, and he said, ‘No, Fred, they picked you because of your leadership, not because you’re the best swimmer.’ “For me, it was very flattering, obviously. But it was probably my first leadership experience at the age of 21. I was honored. I was overwhelmed. Wow! How do I lead this group of incredible athletes, many of them Olympians, great swimmers,” he asks rhetorically. That’s when Uytengsu finally learned the importance of teamwork. Every person has a role to play in a team, and that each one had to do his part to make everyone else succeed. It was then that Uytengsu became a leader.
WHAT I LIKE ABOUT SWIMMING IS THAT YOU LOOK IN THE MIRROR AND IT WAS EITHER YOU DID WHAT YOU NEEDED TO DO TO WIN OR YOU DIDN’T DO ENOUGH AND YOU LOST.
Professional photographer Jijo de Guzman tells us how he nailed the action shots of our cover subject, Fred Uytengsu.
SCAN THE ICON AND SEE FRED IN ACTION
* INSTRUCTIONS ON PAGE 1
A SPORTSMAN IN A SUIT
When Uytengsu and his Sunrise Events crew staged the first Cobra IRONMAN 70.3 Philippines in August 2009 in Camarines Sur, Murphy Reinschreiber, who was then Asia-Pacific managing director of the World Triathlon Corporation, was so impressed that he said it was the best debut of any IRONMAN-branded event he had ever witnessed. Any other person would have been ecstatic with such a compliment, but Uytengsu had a slightly different take on the matter. He was quick to point out that there were things that he would have done differently. “My favorite saying is ‘Good enough never is.’ There’s never a perfect event. We made mistakes that first year that we tried to correct and make mistakes today. We can always do better,” he says. Clearly, the lessons Uytengsu learned at the pool has served him well. Not only is he the boss chief at Alaska and Sunrise, he also owns the championship-winning Alaska Aces basketball team and is dad to three equally sports-minded children. He is a dedicated triathlete, starting in the sport after graduating from USC in 1983. Before turning 50, Uytengsu competed and set a personal best at the IRONMAN World Championships in Kona, Hawaii in October 2011. Through Sunrise Events, Uytengsu brought the IRONMAN and Xterra triathlon races to the Philippines, spurring a veritable movement towards an active, healthy lifestyle.“I know lots of people who were overweight, out of shape, and all of a sudden, their concern is, ‘I’m 30-something, 40-something, I can’t go on like this,” Uytengsu recounts. “[Triathlon] has really changed people’s attitudes about themselves. They’re proud about the way they feel and look. They have a little extra spring in their walk. They feel good about themselves.”
HOW WE GOT THOSE SHOTS
From roughly 450 participants in the first 70.3 some six years ago to 2,500 at last year’s Cebu 70.3, the IRONMAN brand has certainly gained momentum. The franchise has grown beyond his “wildest expectations,” he says. “We’ve created awareness. We did a good job in staging a high-caliber, world-class event, had a lot of media behind it…All of a sudden, people started realizing, ‘Wow! Maybe this is something that I should do.’” Uytengsu knows full well the value of hard work, an ethic ingrained in him by his father Wilfred Uytengsu, Sr. and his swimming coach Daland. These days, Uytengsu is more impressed by how hard a person is willing to work rather than how smart he is. “People in sports know that you’re not going to do well if you don’t train well. We’re competitive by nature. If you’re playing sports, you’re not there just for fun. You’re there to win. In business, you’re there to win,” he says. At Sunrise Events, he and his team look at every event in a holistic manner, staging each from both a race organization standpoint, giving participants a challenging course; and from a tourism standpoint, showcasing the Philippines to the world. This philosophy has contributed to the success of the IRONMAN-branded events. The holistic view of leadership came with a change over the years on how one arrives at winning. “When I was younger, I was all about getting the results done. Now, it’s much more rewarding that people attain these results together,” says Uytengsu. “What I had to learn is how to be supportive, how to inspire people to share the vision of what we’re trying to achieve… I’m still not a good loser but I’ve learned that in life, it’s teamwork. Raising a family is teamwork. Running a business is teamwork,” he says. And Uytengsu knows the accolades are sweeter, more well-deserved when there’s a solid team.
It’s been a while since I’ve shot swimming underwater so I was excited for this. I was thrilled to know that we were going to shoot Fred. We share the same passion for swimming and I have so much respect for what he has accomplished as an athlete, businessman, and a person. I got into photography just to learn to take nice shots of my family, our travels, and activities. Since I’m an athlete, I gravitated to sports photography. To get the right action shots especially underwater, I relied on my Canon EOS 1D X. The auto focus is precise and instantaneous and the 12 FPS (frames per second) helps a lot making sure I get the frame I need. I matched it with my 16-35 f2.8L lenses and used a Dicapac housing. When doing these kinds of shoots, I look for high quality, reliability, function, and after-sales service. Canon offers all of those. My advice to aspiring photographers: Shoot only the sports that interest you. That way work doesn’t feel like work and you’re always inspired.
SCAN THE ICON
TO WATCH A BEHIND THE SCENE VIDEO
* INSTRUCTIONS ON PAGE 1
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HH H The Philippine triathlon community won’t be standing on firm ground today without these pillars—the architects behind every triathlete’s triumph. By Sarah Moran Illustrations By Mikke Gallardo he rising number of triathlons in the Philippines each year is testament to the hard work of the forces behind the scenes: the men and women to be reckoned with when it comes to creating the most well-organized, challenging, world class triathlons and adventure sports events. These are some of the people you should thank for making your triathlon dreams come true.
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IN 10 YEARS, THE PHILIPPINE TRIATHLON/ENDURANCE SPORTS COMMUNITY WILL BE an active
player and influencer in Asia and in the world.
PRINCESS GALURA GENERAL MANAGER, SUNRISE EVENTS, INC. STRENGTH: perfectionist WEAKNESS: impatience RACES ORGANIZED:
IRONMAN Philippines 70.3 (2 editions each year since 2015), Xterra Triathlon, 5i50 Triathlon (2 editions each year), Xterra Mad Run, BGC Cycle Philippines, Alaska Cycle Philippines, Alaska World Milk Day, Ironkids
MY BIGGEST DREAM FOR PHILIPPINE TRIATHLON AND ENDURANCE SPORTS IS to have
the opportunity to host a World Championship. That would be sports tourism to its fullest potential. I CAN’T WORK WITHOUT my i-Phones. WHEN THINGS GET TOUGH, MY STRESS BUSTER IS shopping! I’LL SAY I’M DONE WITH MY JOB WHEN our trucks roll out from
a host venue one day after staging a sold-out race.
SECRET OF HER ORGANIZATIONAL SUCCESS: Keep in mind—good
enough never is. The indefatigable Princess Galura, 45, known fondly as “P” by her colleagues, was the managing director of sports management group IMG [Philippines] and the general manager of the Philippine Basketball Association Properties from 2000 to 2007. In 2008, she began her foray into triathlon organization at Sunrise Events Inc. (SEI). As the general manager of SEI, her arduous job responsibilities include overall management of the company, sponsorship, marketing, race operations, accounting and administration, and government relations.
THE ROYAL PRINCESS SPEAKS MY GREATEST CONTRIBUTION TO PHILIPPINE TRIATHLON/ENDURANCE SPORTS COMMUNITY IS providing
a gold standard in race organization. [IRONMAN 70.3] Cebu was ranked number 2 in the world in 2013 by participants of a survey conducted by the World Triathlon Corporation. The IRONMAN 70.3 races in Cebu are cited as the “gold standard of races in the [Asia Pacific] region,” in Triathlon magazine’s April 2015 issue.
CARLOS DE GUZMAN FOUNDER, SBR.PH; TRIATHLETE STRENGTH: event organizing, marketing, and social media. In triathlon, I consider cycling as my strongest discipline. WEAKNESS: perfectionism. I’m my own worst critic. Racewise, I suck at running. RACES ORGANIZED: SBR.ph Tri Series: Aquaman Aquathlon, Duaman Duathlon, and Triman Triathlon; Tri Manila, first triathlon in the city of Manila; mini spin-offs for SBR.ph’s races like the Aquaman Open Water Challenge SECRET TO SBR.PH’S SUCCESS:
It’s “passion-fueled”. Always has been and always will be. Our mission vision is to bring the sport of triathlon closer to all Filipinos here and around the world. Our tagline states: “Whether you do just one, or do all three.” We cover not just triathlon, but also swimming, biking, and running. Carlos de Guzman, 36, calls himself a triathlete first and race organizer second. Apart from being the founder of
SWIMBIKERUN.ph, his love for swimming is evident in his co-stewardship of the Polo Puck Pirates Underwater Hockey Club. He also co-organized TRIpalooza, the first triathlon-focused expo in the Philippines in 2012. De Guzman launched SBR.ph in 2011 out of a personal need to create a one-stop/ go-to portal where triathletes in the Philippines can learn about the newest and upcoming races, check out the latest gear, and interact with other triathletes. “SBR.ph was never a business,” de Guzman says. “Building communities, blogging, and creating websites are what really drive me.” But he acknowledges the support the website gets. Triathlon [and race coverage] can be quite expensive. They [advertisers] are a huge part of the reason why we’re able to do what we do,” de Guzman adds. When it comes to race organizing, he considers participants’ safety the biggest responsibility. “It also has to be very fun and doable as we cater to the newbie market, I’m very thankful and feel privileged to consider some of the best race organizers in the country as my advisors,” de Guzman says. The SBR.ph triathlon series have become the de-facto stepping-stone of newbie triathletes before they venture into the big-league races.
TRIATHLON’S JACK-OF-ALL-TRADES MY GREATEST CONTRIBUTION TO PHILIPPINE TRIATHLON/ ENDURANCE SPORTS COMMUNITY IS allowing newbie
triathletes—who years ago didn’t have any idea that they could even swim, bike, or run—become certified triathletes. WE NEED TO IMPROVE ON finding better ways to support our local elite triathletes. What we saw in the recent SEA Games [where the Philippines won gold in the men and women’s division] is that we
clearly have the potential to dominate in this sport. We just need to make sure that the program and support is there. IN 10 YEARS, THE PHILIPPINE TRIATHLON/ENDURANCE SPORTS COMMUNITY WILL BE the biggest
in the world. It’s safe to say that we’re now considered as the Mecca of triathlon in Southeast Asia. MY BIGGEST DREAM FOR THE PHILIPPINE TRIATHLON/ ENDURANCE SPORTS COMMUNITY IS to have a Filipino triathlete
win in the Olympics; to have a solid, unified, and continuous program where we can develop athletes from the grassroots from all over the country. I CAN’T WORK WITHOUT coffee and Wi-fi. WHEN THINGS GET TOUGH, MY STRESS BUSTERS ARE my PS4
and my dog. I’LL SAY I’M DONE WITH MY JOB WHEN it starts to feel like
work.
42, joined his first triathlon in Subic at age 20 in 1993. At that time, there was only one standard-distance triathlon per year in the country with less than 100 participants. His passion for the sport motivated him to organize races to give triathletes a chance to join more than one race per year and grow the sport in the country. “Our responsibility is to be able to conduct a safe, orderly, challenging, and fun race,” he says. The biggest hurdle is “looking for sponsors that are willing to commit to supporting triathlon for the long-term.” Cuevas adds that talking to local government units and other government agencies to make sports a priority program is also difficult. Being a triathlete allows him to empathize with participants. “I’m at the stage in my athletic career where race organizing is more of a priority than racing. But I make it a point to join a few races when time and fitness level permit.”
MEET THE BIKE KING
RAUL CUEVAS OWNER, BIKE KING; RACE DIRECTOR/ORGANIZER STRENGTHS: over 30 years of experience as a swimmer, triathlete, coach, and race organizer. WEAKNESS: saying “no” to triathlete-friends. SECRET TO HIS SUCCESS: As long as you are very passionate about what you do, success won’t be too far behind. I am very lucky that my work is something that I love to do. RACES ORGANIZED: Tri United Series, Bike King Duathlon, Aboitiz Power Tour of Subic, Sante Barley Domination, Aboitiz TRI 2015, Atleta Ako Women’s Aquathlon
Raul Cuevas is a race director, organizer, and the owner of Bike King (www. bikekingphilippines.com), which is also his moniker in the industry. Cuevas, now
MY GREATEST CONTRIBUTION TO PHILIPPINE TRIATHLON/ ENDURANCE SPORTS COMMUNITY IS introducing long-distance
triathlon in the country by organizing the first half IRONMAN-distance triathlon in Matabungkay in the 1990s. WE NEED TO IMPROVE ON our coordination with the other stakeholders in the multisport community like fellow race organizers, coaches, triathlon teams and associations. IN 10 YEARS, THE PHILIPPINE TRIATHLON/ENDURANCE SPORTS COMMUNITY WILL BE even bigger
than what it is today. MY BIGGEST DREAM FOR THE PHILIPPINE TRIATHLON/ENDURANCE SPORTS COMMUNITY IS to produce
an athlete that can compete with the world’s best. I CAN’T WORK WITHOUT coffee. WHEN THINGS GET TOUGH, MY STRESS BUSTERS ARE riding my
bike or playing with my kids. I’LL SAY I’M DONE WITH MY JOB WHEN I see the athletes
happy with how we conduct our races. It’s the ultimate satisfaction.
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ROSALINA “TING” JOSON CO-OWNER, BIKE KING; RACE ORGANIZER; TRIATHLETE STRENGTH: My experience as a triathlete. It’s easier to anticipate what athletes want or do not want, and what can improve overall race experience. WEAKNESS: I can lose patience easily. RACES ORGANIZED: Tri United Series, Atleta Ako Women’s Aquathlon Race, Aboitiz TRI, AboitizPower Tour of Subic, 226 triathlon (from previous years), Sante Barley Domination SECRET TO MAKING EACH RACE A SUCCESS: Give the triathletes
a happy race experience so that they’ll want to race again. Make your sponsors happy! Ting Joson is Raul Cuevas’s business partner in Bike King, which organises nine to 10 races each year. Through their efforts, they’ve retained corporate sponsors such as Unilab Active Health, Aboitiz Equity Ventures, Aboitiz Power, and Sante Barley. Joson, 51, affectionately known in the community as “Mother Ting” or “Boss Ma” is a committee member of the International Triathlon Union (ITU) and Asian Triathlon Confederation (ASTC). As a triathlete, she also wanted to improve the overall race experience locally and became a fulltime race organizer in 2014. Her biggest challenges come from unexpected factors, such as deliberating on a need to activate Plan B, or making the tough decision to cancel a race due to unforeseen circumstances. “A lot of race designs and decisions that are made are based on my experiences in other races. As I learn a lot, 16
simple things like ‘Would this bike course be manageable or too risky?’ or, ‘What would a triathlete want to wear? (when it comes to finisher shirts)’ would be hard to guess if I wasn’t a triathlete,” Joson explains.
THE FEMALE ATHLETE ADVOCATE MY GREATEST CONTRIBUTION TO PHILIPPINE TRIATHLON/ ENDURANCE SPORTS COMMUNITY IS helping increase
the number of female participants by creating female-friendly races. WE NEED TO IMPROVE ON
collaborating with other organizers so that race dates are timed harmoniously. IN 10 YEARS, THE PHILIPPINE TRIATHLON/ENDURANCE SPORTS COMMUNITY WILL have 30 to 40
percent females. [The female participant ratio now stands at 15 percent. —eds.] MY GREATEST DREAM FOR THE PHILIPPINE TRIATHLON/ENDURANCE SPORTS COMMUNITY is that
triathlon becomes a lifestyle, not a fleeting activity or a fad. I hope the country will have an Olympic hopeful by 2020 or 2024. I CAN’T WORK WITHOUT my shades (on race day), and my smart phone. WHEN THINGS GET TOUGH, MY STRESS BUSTER IS yoga. I’LL SAY I’M DONE WITH MY JOB WHEN I cannot race anymore.
THUMBIE REMIGIO MANAGING DIRECTOR & RACE DIRECTOR, TEAM ADRENALINE MULTISPORT GROUP STRENGTH: vast experience
as an athlete and organizer; hands-on management style WEAKNESS: zero patience for government and corporate bureaucracies; minimal PR and marketing abilities SECRET OF HIS SUCCESS:
Considering these important factors—
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• hands-on management by all race directors/ managers/course designers • personal race experience of race directors/ managers/course designers • experienced and well-trained staff and personnel that preferably are athletes too • consideration of different athlete levels and goals to cater to a wider range of participants. • creativity, relevance, and open-mindedness Thumbie, 42, known as “Bossing Thumbs” to people close to him, is the managing director and race director for Team Adrenaline Multisport Group. Remigio is also race manager, designer, and consultant for various race organizing groups. His foray into the industry began with putting together rock climbing camps and adventure/expedition races in 1998. These progressed to mountain biking, road running, and multisport races as well as water sports (Dragon-boat rowing and kayaking). He was introduced to triathlons in 2000 by his wife, Popo (his girlfriend then). In 2008, he joined Pinoy Ultra Runners, composed mainly of his friends from UP Mountaineers which started promoting ultra-distance running in the country. He was immediately hooked, and organized trail/mountainrunning races to promote the sport. “If I can do it, I can organize it,” is Remigio’s motivation. The biggest challenge now is how to make the races more accessible to more including the grassroots level in terms of venues, accessibility, registration fees, and attractiveness to sponsors.
THE TRAIL MASTER MY GREATEST CONTRIBUTION TO PHILIPPINE TRIATHLON/ ENDURANCE SPORTS COMMUNITY IS helping the sport grow
at the grassroots and making it accessible to athletes of all levels.
WHEN THINGS GET TOUGH, MY STRESS BUSTERS are running
Reyes, 57, as coordinator of International Triathlon Union and Asian Triathlon Confederation sports development activities, finds keeping up with the changes in the triathlon scene in the Philippines and abroad, sourcing funds, support, and resources for programs challenging. Some of the memorable and outstanding athletes that have gone through the programs are: Joash Serrano, Ryan Mendoza, LC Langit, Claire Adorna, Kim Mangrobang, Robeno Javier, Nikko Huelgas, and Jonard Saim. He is also very hopeful that the next crop of youth and junior triathletes like Edward Macalalad, Nicole Eijansantos, Brent Valelo, Yuan Chiongbian, and Lauren Plaza can reach world-class potential.
in the mountain, riding my mountain bike, or surfing.
EVERYBODY’S COACH
WE NEED TO IMPROVE ON
national level of support for athletes and organizers. IN 10 YEARS, THE PHILIPPINE TRIATHLON/ENDURANCE SPORTS COMMUNITY WILL be
bigger in population and popularity with a higher level of competition and more support from the government and private sector. MY GREATEST DREAM FOR THE PHILIPPINE TRIATHLON/ ENDURANCE SPORTS COMMUNITY IS to gain more recognition
from the international sporting community by producing world-class athletes. I CAN’T WORK WITHOUT
my GPS, camera, running shoes, and bike.
I’LL SAY I’M DONE WITH MY JOB WHEN most of my
participants are dead-tired but smiling and asking me when the next race will be.
MY GREATEST CONTRIBUTION TO PHILIPPINE TRIATHLON/ ENDURANCE SPORTS COMMUNITY IS establishing the system
and programs that are in place at the moment. WE NEED TO IMPROVE ON
building on our intermediate success by sustaining the programs and activities that got us to this point. IN 10 YEARS, THE PHILIPPINE TRIATHLON/ENDURANCE SPORTS COMMUNITY WILL be even
RICK REYES FOUNDER & HEAD COACH, TRIATHLON ASSOCIATION OF THE PHILIPPINES STRENGTH: good communicator; loves sports WEAKNESS: short fuse; does not suffer fools lightly; irreverent
Rick Reyes is a founder and head coach of the Triathlon Association of the Philippines (TRAP). He began coaching triathletes in 2000. He’s tasked with formulating highperformance programs for the Philippine Team and revises programs of other coaches. He serves as a consultant to aspiring athletes, coaches, and race organizers.
bigger. The age-group scene will be more localized as the different regions develop their races and local triathlon communities. We will have podium finishers at the Asian Triathlon Championships and we will have our first athlete qualifying for the Summer Olympics. MY GREATEST DREAM FOR THE PHILIPPINE TRIATHLON/ ENDURANCE SPORTS COMMUNITY IS for stakeholders to work
together and not against each other. I CAN’T WORK WITHOUT the occasional break and the cooperation of my colleagues. WHEN THINGS GET TOUGH, MY STRESS BUSTERS ARE a good
time out-meal, massage, workout, and laughter. I’LL SAY I’M DONE WITH MY JOB WHEN I die.
FEATURED TRAIL
BASE KAMP BIKERS PIT STOP
A NEW HAVEN FOR MOUNTAIN BIKERS EMERGES IN ANTIPOLO. HERE’S WHY YOU SHOULD CHECK IT OUT SAYS AVID BIKER KING BERNAS. asekamp Bikers’ Pit Stop, located in the area known to mountain bikers and trail runners as ‘Maarat’, lay dormant. To trail cyclists who frequent this area, it stood on the side of the road, past familiar trail landmarks, Giant Store, before the left turn to Barangay Pintong Bukawe and Mount Sinai/Ten Commandments. Unknown to most however, the owners were quietly building a playground, expanding their land, and carving singletrack into the undulating terrain. Basekamp is operated by Khumbu Indistries, the same group that owns the popular outdoor brand, Sandugo, and the Basekamp shops in Market Market and Trinoma Mall. The founders, Dodoy and Zsazsa Famanialogo, are well-known in the mountaineering community. They
started the Sandugo brand in 1996, building their reputation on sturdy, yet affordable products, starting from sandals to backpacks and apparel. They’ve grown that brand from a backyard industry, to one of the largest local brands in the country. Ten years ago, the site of Basekamp was one of their sandal production outlets, providing much needed jobs for the residents in the area. As demand for their products grew, manufacturing moved elsewhere, but the site was maintained. As mountain biking and trail running continued to grow in popularity, they decided to develop the property toward that market with the help of trail builder Jayson Gabriano, who also helped design and build the popular All Terra Eco Trail in nearby Timberland Heights.
START
Right off the bat, Basekamp’s three-kilometer trail offers two options: a cross-country/beginners and Enduro/downhill tracks. They both start at the top of a knoll, dropping quickly down. While steep, the transition is smooth and fast, as long as you stay on the Cross Country (XC) course on the left. A couple of small rock gardens have been added into the sweeping course. There’s a flat portion which leads to a couple of short, switchback climbs to the far side of the property. This then opens up to another swooping series of bermed turns and switchback climbs and singletrack leading back to the entrance. You can climb up to the exit from here for a break, or turn back into the trail. The Enduro/Downhill course is on the right and starts with a three-foot drop, immediately followed by another, transitioning quickly into a couple of sharp, bermed turns. You can get away with not pedaling as there’s a series of pumptrack sections leading to more jumps. The trail leads to the XC portion as well for those looking for a longer loop. There’s more to come. The track has a nice flow to it, and is technical enough to SCAN make it challenging for both beginners and THE ICON experienced riders who want to go faster and TO SEE THE improve their lap times. It’s enjoyable enough TRAIL to make the trip here directly for multiple laps, or as a pit stop, as the name implies, while riding from Timberland Heights to Mount Sinai and back.
The The The Basekamp Basekamp Basekamp Bikers’ Bikers’ Bikers’ PitPit Pit Stop Stop Stop trail trail trail is iscarved iscarved carved into into into the the the undulating undulating undulating terrain, terrain, terrain, running running running counter counter counter clockwise, clockwise, clockwise, and and and switching switching switching back back back and and and forth forth forth tototo maximize maximize maximize the the the laylay lay ofof the ofthe the land land land
The +/- 2.6km loop is short, but you can run it as hard and as fast as you like, and the final climb back to the start is always a challlenge 500 400 300
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BASE KAMP BIKERS PIT STOP
PINTONG BUKAWE, ANTIPOLO, RIZAL
HOW TO GET THERE: Via Quezon City via Commonwealth Ave., or Marikina and Antipolo via Marcos Highway. There are a couple of backroad options as well. WAZE: search Basekamp Bikers’ Pit Stop GOOGLE MAPS: Basemap Bikers’ Pit Stop http://goo.gl/maps/MpsLq
PHOTOS COURTESY OF TIRSO JESUS PARPAN III
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ATHLETICS TEAM SNARES BULK OF MEDALS IN 28TH SEA GAMES JUNE 5-16, 2015 | SINGAPORE
PHOTOS BY RAMON TAN-MANGILA (ACTION SHOTS); SARAH MORAN (VICTORY PARTY)
The Philippine Athletics Team overshot their modest goal of 13 medals from the 28th Southeast Asian Games, bringing home five golds, seven silvers, and nine bronzes from Singapore. Powered by a blend of Filipino-heritage athletes and homegrown talents, the athletics team gained a stunning 62 percent improvement in medal haul from the last SEA Games in a mere two years. A highlight of these games were the double gold medal victories in the 100- meter dash of Eric Shauwn Cray and Kayla Anise Richardson, making them the fastest man and woman in Southeast Asia with a finish time of 10.25 seconds and 11.76 seconds respectively. Cray also earned another gold in the 400-m hurdles. The 28th SEA Games is the highlight of his sporting career. “Winning my first 100-meter title ever at any level of competition will be a feeling I’ll never forget,” said Cray. “Being able to break a 20-year old record in the 400-meter hurdles in 49.40 seconds was a goal I set at the beginning of the season and seeing my hard work pay off is the greatest feeling,” he added. Richardson, for her part, considered her gold as a bonus. “It’s my first SEA Games experience and I’m only 17. I just really wanted to have fun and not put too much pressure on myself. Being able to bring pride to the Philippines was a true blessing. This experience is hard to beat,” shared Richardson. Philip Ella Juico, president of the Philippine Athletics Track and Field Association, noted the historic significance of the double wins in the 100-meter dash. “We overtook traditional sprinting powers Vietnam and Thailand. Never in the history of SEA Games have we taken the sprint crown in both men’s and women’s 100 meters,” Juico said. With his wins, Cray qualified for the Olympics in Rio de Janeiro, Brazil in 2016 and is ranked Top 10 in the world in the 400-meter hurdles. “This is a huge achievement to have a bonafide qualifier from the Philippines,” said Juico. “We are targeting to have perhaps two or three more [qualifying athletes] before the 2016 Olympics open,” said Juico. Possible bets to make the Olympic cut and join Cray are young pole vaulter EJ Obiena, who continues to smash the national record on a monthly basis and two-time Olympian Marestella Torres-Sunang in the long jump. 20
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Other gold medalists like hammer throw bet Caleb John Christian Stuart expressed similar sentiments of pride in representing the country. “I’m very blessed to have had such a great experience with great teammates and I look forward to many more to come,” said Stuart. Christopher Ulboc, Jr. did a hat trick in the 3,000-m steeplechase heroic record on Independence Day. Ulboc held on to 2nd and 3rd spots in the early part of the race but dashed for the gold in the last 250 meters. “My child is my inspiration, how he will see me as an athlete and as a father,” said Ulboc. “My hard work definitely paid off when I defeated the others. I hope the Filipinos will remember me,” he added. Podium finishes were important. “This is sports. Sometimes there is an injury. Sometimes a fraction of a second means a difference between Gold and Silver. We must celebrate their achievement,” said Juico, citing photo-finishes in three key race events where the Filipinos bagged silver. The athletics team did not go without heartbreak, with several champions failing to defend their titles, and settling for second or third place, among them Jesson Ramil Cid in decathlon and Marestella Torres-Sunang in long jump. Cid, still oozing with optimism, said: “I trust God and I’m grateful for the talent he gave me. I was still able to give honor to the country.” Torres-Sunang, 34, who placed bronze in the long jump, said that the 28th SEA Games is the best highlight of her being a mother. “I was so nervous about how to beat the younger competitors. I’ve proven that age doesn’t matter,” she said. “[Marestella] is a tribute to mothers everywhere who combine motherhood with excellence in other facets of life. She is a hero for getting onto that podium,” Juico said. Having witnessed the stellar performances of the athletics team, Veloci Time and L Timestudio sponsored a victory party last June 17 at the Marriott Hotel to welcome the athletes home. “Intense speed, breathtaking jumps, and powerful throws were unleashed with the hope of attaining glory for our country. There were victorious moments and there were unsuccessful attempts. But the remarkable effort of each athlete as they fought for a triumphant finish is what really matters,” said Judith Staples, L Timestudio marketing manager.
Eric Shauwn Cray - Gold Medalist Men’s 100m & 400m Hurdles and Christopher Ulboc Jr. – Gold Medalist Kayla Richardson - Gold Medalist Women’s 100m & Silver Medalist 200m Men’s 3000m Steeplechase
Marestella Torres Bronze Medalist Women’s Long Jump
Donovant Arriola Jr. Bronze Henry Dagmil-Men’s Long Medalist Men’s Long Jump Jump
Silver Medalists - 4x400 (L-R): Archand Christian Bagsit, Ryan Bigyan, Edgardo Alejan Jr., Joan Caido Patrick Ma. Unso-Bronze Medalist Men’s Hurdles
Jessica Lyn Barnard- Bronze Medalist Women’s 3,000m Steeplechase
Caleb John Christian Stuart-Gold Medalist Men’s Hammer Throw with Arnel Ferrera
Ernest John Obiena Silver Medalist Men’s Pole Vault
Riezel Buenaventura Bronze Medalist Women’s Pole Vault
Ryan Bigyan Silver Medalist Men’s 4x400
Jesson Ramil Cid – Silver Medalist Decathlon
Janry Ubas Bronze Medalist Decathlon
Mervin Guarte-Silver Medalist Men’s 800m & 1,500m
SUMMARY OF MEDAL PERFORMANCE TEAM PHILIPPINES ATHLETICS
Archand Christian Bagsit-Silver Medalist Men’s 4x400
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GOLD MEDALISTS CALEB JOHN CHRISTIAN ERIC SHAUWN CRAY STUART 100-meter dash hammer throw (New Philippine Record) (New SEA Games Record) 400-meter hurdles (New SEA Games Record) CHRISTOPHER ULBOC, JR. 3,000m steeplechase KAYLA ANISE RICHARDSON 100-m dash SILVER MEDALISTS
Narcisa Atienza – Bronze Medalist Heptathlon
Eric Shauwn Cray-Gold Medalist Men’s 100m &400m Hurdles
ERNEST JOHN OBIENA pole vault
MERVIN GUARTE 800-m, 1,500-m
JESSON RAMIL CID decathlon
EDGARDO ALEJAN JR. 4x400
MARY JOY TABAL marathon
RYAN BIGYAN 4x400
KAYLA ANISE RICHARDSON 200-m
JOAN CAIDO 4x400
ARCHAND CHRISTIAN BAGSIT 4x400 BRONZE MEDALISTS MARESTELLA TORRES SUNANG long jump JANRY UNBAS decathlon
NARCISA ATIENZA hepthathlon
ROSIE VILLARITO javelin throw
DONOVANT ARRIOLA JR. long jump
RIEZEL BUENAVENTURE pole vault
EDGARDO ALEJAN JR. 400-m
PATRICKMA. UNSO 110-m hurdles
JESSICA LYN BARNARD 3,000-meter Steeplechase
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REGENT 5i50
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2015 SOUTHEAST ASIAN GAMES (TRIATHLON) EAST COAST PARK, SINGAPORE | JUNE 6-7, 2015
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The Philippine triathlon team stood strongest in this year’s 28th Southeast Asian Games, outplaying its five neighbors—Cambodia, Malaysia, Myanmar, Thailand, and the host country, Singapore in the 1.5km swim-40km bike-10km run. Ma. Claire Adorna, despite a nagging ankle injury, brought home the Philippines’s first gold medal of the games on June 6, 2015 by finishing the Olympic distance at a meteoric 2:13:08 in blistering morning heat. Adorna kept a solid lead throughout, lapping four other competitors on the bike leg, thus forcing them to drop out. Not far behind was teammate Kim Mangrobang, who bagged silver at 2:14:26. Thai Sarunthai Arunsiri brought home the bronze, clocking in at 2:22:08. It was a proud moment for the Filipinos who gathered to watch the event, as Lupang Hinirang was played and the flag hoisted in pole position. Another awe-inspiring Filipino performance thanks to Nikko Huelgas, saw the Filipino flag raised high once again the next day. Huelgas replicated Adorna’s 22
transition two simultaneously and feat, winning the country’s second the run kicked off with Huelgas, gold in the Men’s Individual Tri Shinozuka, side-by-side at the category at a blazing speed of start, with Saim at fourth place. 2:04:32. One minute and three But by the km 2, Huelgas kept seconds behind him was Rikigoro extending his lead, and by the third Shinozuka of Malaysia, who to the last loop, it was evident that snatched the silver at 2:05:35. he would place first. Singaporean Loo Chuan Rong took Meanwhile, Unilab Active the third place at 2:07:01. Health ambassadors Adorna Meanwhile, Huelgas’s and Mangrobang’s solid success compatriot, Jonard Saim, also were celebrated in a media a medal hopeful, came in sixth luncheon organized by the leading at 2:10:18. Saim bonked on the pharmaceutical company. Both run, after losing his energy gels were grateful to all those who during the bike leg. Huelgas had supported them on their quest to nothing but praises for Saim, securing the Philippines crediting Saim for giving back-to-back win. The him the boost he needed athletes’ dedicated coach, to advance to the top. Ani De Leon Brown, said Huelgas was only in she is 100 percent positive the middle of the pack that her proteges will make during the swim and SCAN it to the 2020 Summer cycling courses, and fell THE ICON Olympics. She was all off the bike due to heavy, TO VIEW FULL RACE praises for the ladies’ intermittent rain that RESULTS brilliance and devotion to morning on the course. * INSTRUCTIONS their sport. The dynamic Huelgas said Saim rushed ON PAGE 1 duo noted that they are to his side and helped and will continue to be calm his nerves and get committed to their sport in their back on his bike. bid to qualify for 2020. The triathletes entered
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It was a great day for Australia as they took five of the six podium finishes in the inaugural Regent 5i50. The medal sweep was spearheaded by Sam Betten, who grabbed the gold at a blazing 1:59:23, and podium veteran Belinda Granger, who used her familiarity with the former US Navy Base (thanks to her 2012 and 2013 Century Tuna 5i50 wins) to finish in first place in just 2:21:46. Trailing behind Betten at second and third place, respectively, were compatriots Mitchell Kibby (02:01:24) and Casey Munro (02:01:31). The female pro field saw Dimity-Lee Duke (02:23:24) in second place. The Oz podium sweep was cut short by the Philippine’s pride Monica Torres, who placed third (02:25:07). Banjo Norte, bested his contenders in the Mens’s Filipino Elite category by storming to the finish line at 02:07:56. LC Langit triumphed in the division’s women’s category at 02:34:54. The winners’ well-deserved trophies were awarded by IRONMAN Asia Pacific chief operating officer Jane Patterson, Sunrise president Fred Uytengsu, and Regent brand manager Jennifer See. Regent Foods was the title sponsor of the 5i50 organized by Sunrise Events. It featured a 1.5-km SCAN THE ICON one-loop swim in the waters off the Subic Bay TO VIEW FULL Boardwalk, a 40-km point-to-point bike ride RACE RESULTS through the Subic International Airport heading AND SEE MORE to Tarlac Road, and a 10-km run from Remy PHOTOS * INSTRUCTIONS Field up to Rizal and Argonaut highways before ON PAGE 1 returning to the finish line at Remy Field.
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Milo Marathon (Balanga)
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JUNE 14, 2015 | CAMARINES SUR
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Brad Kahlefeldt of Australia and Simone Braendli of Switzerland secured the top men and women’s spots in the inaugural Yellow Cab Challenge CamSur on June 14. They overcame Camarines Sur’s sweltering heat, with former Olympian Kahlefeldt claiming victory at 3:56:33 (impressive after bucking illness prior to the race) and Braendli consistently leading the ladies until she crossed the finish line in 4:17:42. The race, dubbed by organisers
as “hot and spicy,” brought together almost a thousand athletes taking on a 1.9-km swim in the man-made Lago del Rey, a 90-km bike that traversed flat roads, and a 21-km run through the various schools and barangays replete with cheering locals. Crowd favorite August Benedicto was undisputed in the Southeast Asian Elite Men’s category and finished 12th overall by clocking in at 4:33:27. CamSur’s very own
Benjamin Rana ruled the Filipino Elite category with a time of 4:35:45. Lezette Albarote finished first in the female division of the same category at 5:25:24. Participation of A-list triathletes and global names, such as Thai recording superstar Navin Yavapolkul (also known as Navin Tar), who finished fourth in the 35-39 age group category after concluding the race at 5:14:53, further proved the race’s international caliber.
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2015 RUN UNITED 2
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02:32:43. Other winners are: 21K: Cipriane John Topia (01:22:02); Shirley Ordonez (01:48:58) 10K: Joey delos Reyes (00:37:52); Michelle Anne Tibagacay (00:49:32) 5K: Jonas Joson (00:21:13); Nikka Reyes (00:24:29) The victors each received the 2015 United Hexagonal Medal, a symbol of the progressive athlete’s pursuit of excellence. The design takes inspiration from the athletes’ ability
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Some 12,000 runners pounded the pavement of SM Mall of Asia in the Unilab Active Health-sponsored Run United 2 last June 7. Proof of long-distance running’s popularity was seen in the 21k and 32k categories which had the highest number of participants, at 5,000 and 4,150 runners, respectively. David Kipsang, aced the 32K distance at a blistering 02:03:33, as Nhea Ann Barcena dominated the distaff side at
Milo Marathon (Tagbilaran)
to exceed themselves. Once a runner completes all three Run United legs, he or she will be able to form their own hexagonal medal. RU2 also feted participants with intellectual disabilities (PWID) as well as senior citizen runners for their inspiring achievements. Among the PWID top finishers in the 5K category were Michael Jordan (00:26:20), Ryan Ilaya (00:26:25), and Arjay Galang (00:27:17).
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