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2ND ANNIVERSARY ISSUE | JULY 2016
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BANISH 70.3NEWBIE JITTERS 9 MUST-HAVE TRI GEAR RESISTANCE (TRAINING) ISN’T FUTILE
WORLD’S BEST ALASKA TRI ASPIRE THE TEAM POWERS UP FOR THE PHILIPPINES' FIRST-EVER IRONMAN 70.3 ASIA-PACIFIC CHAMPIONSHIP
LEFT TO RIGHT (FRONT): BELINDA GRANGER, CAROLINE STEFFEN, TIM REED, TEAM OWNER FRED UYTENGSU, DIMITY LEE-DUKE; (BACK) TIM VAN BERKEL AND SAM BETTEN
RACE RECAPS & EVENTS: RUN UNITED 2 • REGENT 5150 • PINOY FITNESS RUN • 40TH MILO MARATHON • COBRA IRONMAN 70.3 ASIA PACIFIC CHAMPIONSHIP
IN THIS ISSUE
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ALASKA TRI ASPIRE TEAM (left to right): August Benedicto, Dimity Lee-Duke, Tim Van Berkel, Tim Reed, Caroline Steffen, Sam Betten, Belinda Granger, and team owner Fred Uytengsu
02 GEAR GUIDE 06 EXPERT ADVICE
STEP 1 DOWNLOAD the Free Layar app available in Android and iOS
08 NUTRITION & DIET 10
COVER STORY
14
STRENGTH & CONDITIONING
16 RACE RECAP 17
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MESSAGE FROM THE EDITORS editorial teami
I can’t imagine anyone who isn’t thrilled about the Cobra Ironman 70.3 Asia Pacific Championship being staged for the first time in Cebu in August. I’m looking forward to being in the company of the strongest and fastest triathletes of the region, and to be sharing the same course with them as I do the 21-km run with my Sun Life triathlon relay team. For this IM 70.3 special, swim coach and triathlete Nonoy Basa gives expert advice on what to expect on race day. Coach Harvie de Baron shares the lowdown on food you should avoid to keep away any tummy troubles that can derail your race. Coach Saul Sibayan talks about the importance of weight training in preventing injuries and improving your overall performance. To all those joining the Cobra Ironman 70.3 Asia Pacific Championship, race strong and safely. See you in Cebu!
I am one of 2,900 triathletes from all over the world to successfully get a slot to the Cobra Ironman 70.3 Asia-Pacific Championship Presented by Ford. On August 7, 2016, I will proudly wear bib number 1206 and become part of this milestone in the history of Ironman 70.3 Philippines, since this is the first time the regional championships are held outside of Australia and New Zealand. On our cover is the Alaska Tri Aspire team headed by the man responsible for bringing Ironman-branded races to the Philippines, Fred Uytengsu. Among the members of this powerhouse team are defending Cobra Ironman 70.3 champions Tim Reed and Caroline Steffen. Find out their thoughts about 70.3 in Cebu in this special issue. What helps triathlon superstars such as Banjo Norte, Paul Jumamil, Elona Villacin, Dan Brown, Radka Vodickova, Kathryn Haesner, Jonathan Ciavatella, and Patrick Lange go faster in training and racing? Find out in our gear guide! See you in Cebu!
TIRSO JESUS PARPAN III
publisher
JAYMIE PIZARRO RAYMOND RACAZA
community editors
SARAH MORAN
editorial coordinator
RAIZA CABUGWANG
editorial assistant
DARLANNE SUE ONG
jr . art director
SAUL ANTHONY SIBAYAN, NOY BASA, MAAN PAMARAN, HARVIE DE BARON contributors sales and marketing
LYCHELLE ANG KAREN ODCENADA
jr . associate publishers production
EDEN BAYSIC
production director
MA. FRANCHESCA KATHRYN REYES
production supervisor
finance and admin
FAITH PAGUIRIGAN
finance and admin supervisor
MA. LEONORA MASAGCA
disbursement analyst
JAYMIE PIZARRO
THEBULLRUNNER.COM
RAYMOND RACAZA @RAYMONDRACAZA RUN.PH
LITO TOLENTINO
admin assistant
CHARITO CIRIACO
liaison officer executivei
TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN
directors
CONNECT WITH US! Endurance Sports is published by New Leaf Multimedia Outsourcing Inc Room 204, 2nd Floor, Citimotors Building, Chino Roces Avenue corner Don Bosco Street, Makati City. No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Multimedia Outsourcing Inc. The views and opinions expressed in this magazine are not necessarily those of New Leaf Multimedia Outsourcing Inc. For comments, feedback, and advertising inquiries contact: endurancesports@newleafmedia.com.ph © 2014 New Leaf New Leaf Multimedia Outsourcing Inc All Rights Reserved.
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chief operations officer
NEWTON KISMET X4 Php 6,995 | Toby’s Sports, Runnr
CAMELBAK CIRCUIT
Newton’s Kismet X4 packs a serious punch with its Action/Reaction™ Technology that provides highly responsive but soft, trampoline-like forefoot and heel cushioning, an Extended Medial Bridge (e.m.b.) in the midfoot for more functional support, as well as its signature point-of-power outsole platform with five beveled lugs that leads to smoother transitions.
Php 3,650 | Leading bikeshops, Basekamp, Habagat, Lagalag, Life Cycle, ROX, Stride & Stroke
It’s the all-around running vest and hydration backup you could probably want or need, with its 1.5-liter water capacity, two front pockets for extra water bottles, its sweatproof pocket to hold essentials securely such as your mobile phone and keys, and its dual sternum straps that give a snug, adjustable fit.
SAUCONY HURRICANE ISO 2
ALL-IN FOR THE WIN!
ASICS GEL-DS RACER 11 Php 6,500 | Asics shops and sports retail shops nationwide
Slay that race! Asics’ Gel-DS Racer 11 has got you covered with its Duomax support and Trusstic System that offer stability and support. You’ll be equally smitten with its Duosole properties that provide better traction and increased durability.
POUR YOUR HEART AND SOUL INTO TRAINING WITH OUR ROUNDUP OF GEAR THAT’LL PUSH YOU TO RACE YOUR BEST YET! BY RAIZA CABUGWANG
Php 6,750 | Saucony, Runnr, Sports Central, Toby’s Sports, Olympic Village, Olympic World, Robinsons Department Store Manila, Landmark TriNoma, and SM Department Stores nationwide
Between its Everun Topsole feature that delivers a lively and responsive ride, smoother transitions, and all-day cushioning, its Tri-Flex outsole that allows for better ground contact, and Isofit upper that cradles and supports the foot at every stride, there’s no denying that Saucony’s Hurricane ISO 2 is a winning pair.
TIMEX IRONMAN® SLEEK 150 Php 4,630 | Timex (SM North EDSA)
FIZIK R5B UOMO Php 7,500 | Bikezilla
Consider this pair of road cycling shoes exceptional with its durable, light, and resilient microfiber upper that ensures comfort and withstands the demands of racing sans any weight penalty, plus its carbon-reinforced nylon outsole that’s stiff for power transfer. The R5B Uomo’s snug and supportive cycling insole has sculpted footbeds and a supportive heel to ensure that every precious watt goes straight into your pedals.
Strap on the Timex IRONMAN® Sleek 150, a real beauty on your wrist while keeping the user-friendly and functional features its known for, such as its menu-based system, tapscreen technology for the stopwatch and timers, its 100-meter water-resistance capacity, 150-lap memory, interval timer, target pacer, hydration alerts, and Indiglo® feature that lights the watch display at dusk or dawn.
In a sea of running watches which competitively work their way to be around most, if not every, runner’s wrist, Soleus continues to reinforce its place in the chronometer community by way of the Soleus Sprint. Putting Soleus again on the map, the Sprint is next-level amazing for its bevy of brag-worthy features, including its button lock that prevents accidental pushing during a workout, its 10-lap data storage that’s capable of saving up to 10 laps of run data on one’s wrist, and its 50-meter water resistant property. This wrist whiz will also be your BFF when you’re fond of night or early morning runs because of its Electroluminescence (EL) Backlight that lights up its display for full visibility in dark conditions. It continues to spoil you silly with its other raveinducing qualities, such as its 100-hour chronograph, two alarms, two interval timers, and dual time, all combined to give your running rivals a run for their money. Sprint towards success now with Soleus Sprint!
BROOKS GHOST 9 Php 5,495 | Runnr, selected Toby’s Sports and The SM Store
Brooks’ Ghost 9 gives your stride a hauntingly effortless lift, kudos to its Full-Length Segmented Crash Pad feature that accommodates any foot landing and delivers smooth transitions, and its Omega Flex Grooves that optimize flexibility. We’re also sold on its ability to adapt to any step and stride, thanks to its BioMoGO DNA Midsole Cushioning.
SOLEUS SPRINT P1,950 L Timestudio, Time Gear
Basekamp facebook.com/basekampofficial • Habagat habagat.com • Lagalag facebook.com/Lagalag-Store-Manila-688827254493295/ • Life Cycle lifecyclebicycleshop.com • ROX rox.com.ph • Stride & Stroke strideandstroke.com • Bikezilla facebook.com/BikezillaPH • Toby’s Sports facebook.com/Tobyssportsstore • Runnr facebook.com/RUNNRph • Saucony facebook.com/SauconyPhilippines • Sports Central sportscentral.ph • Olympic Village; Olympic World facebook.com/OlympicVillage • Robinsons Department Store robinsonsdepartmentstore.com.ph • Landmark landmark.com.ph • SM Department Store facebook.com/TheSMStore/ • Asics facebook.com/ASICS • The SM Store thesmstore.com • Timex facebook.com/timexphilippines
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ENDURANCE SPORTS | WWW.ENDURANCE.PH
P H OTO S CO U RT E S Y O F C A M E L B A K P H I L I P P I N E S , F I Z I K P H I L I P P I N E S , L I V E YO U R S P O RT. CO M , S O L E S P O RT S R U N N I N G . CO M , S A U CO N Y P H I L I P P I N E S , M U R I . O R G . A U, B R O O K S R U N N I N G . CO M , T I M E X . CO M , E B AY. CO M .
Sprint Towards Success!
Sam Betten (Australia) (Sam won the 2015 and 2016 Regent 5150 in Subic and the 2015 Safeguard 5150 in Bohol, and placed 2nd in the 2014 Cobra Ironman 70.3 in Cebu.) SPECIALIZED S-WORKS SHIV Php 245,500 (cockpit only) | Specialized Concept Store
“The feeling of riding fast is amazing and the S-Works Shiv helps me experience this great feeling. I also love the bike’s high level of design and technical components such as the integrated “fuel cell,” which holds my race nutrition, as well as an internal water bladder located inside the frame of the bike.”
CHOSEN BY CHAMPIONS BY RAIZA CABUGWANG
Elona Louise Villacin (Philippines) (Among Elona’s notable achievements are 2nd place Filipino Female Elite (2015 Safeguard 5150); 3rd place, age-group (2016 Shimano Duathlon Leg 2); 1st place, elite (8080 San Rem Triathlon 2015).)
Banjo Norte (Philippines) (Banjo’s placed 1st, 18-24 age-group (2015 VNG IRONMAN 70.3 Vietnam); 1st place, Filipino Male Elite (2015 Century Tuna Ironman 70.3 Subic Bay); 1st place, Filipino Male Elite (2015 Regent 5150).)
VELLUM FUERZA SKYLOGISTICS “Cycling is my favorite discipline. I spend most of my time on my bike. The Vellum Fuerza Skylogistics bike has the best of both worlds because it is agile and aerodynamic; ideal for both short distance races and technical bike legs during triathlons. It’s also light and perfect for climbs, which are my favorite.”
CASCO SPEEDAERO RS “This helmet gives improved aerodynamics and the photochromic lens of its visor allows for wide vision.”
(The Vellum Skylogistics model is exclusive to Team Skylogistics members only. Check out the Vellum Fuerza Shadow and Phantom frames (P55,000 each) at the Vellum Concept Store located at TPE Building, Gov. Cuenco Ave., Banilad, Cebu City.)
Other Indispensable Gear: Scott Plasma 10 bike, Beach Hut Sunblock, Garmin 920XT
Daniel Garry Brown (Australia) (Dan is a certified triathlon coach who dreams of helping produce a Filipino triathlete to the Olympics. He was Australia’s half-Ironman champion in 2006; 3rd place in the 2007 Asia Pacific Duathlon Championships. He has finished the Ironman 26 times and he participated in Ultraman World Championships. Instagram: @danielgarrybrown.)
ADIDAS ULTRA BOOST “They are snappy during takeoffs. Great for 10-km runs to marathons.” Other Indispensable Gear: Adidas Adizero Adios, Culprit Bullet Bike, Timex Watches, Rudy Project Shades, Unilab ActiveHealth Gels, Aqua Sphere Goggles, Team Headband
Unison unisonbikes.com • Vellum Concept Store facebook.com/Vellum-Concept-Store-938823686201719/?fref=ts • Bikezilla facebook.com/BikezillaPH • Specialized Concept Store facebook.com/specialized.ph • Planet Sports planetsports.com.ph
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P H OTO S CO U RT E S Y O F S COT T-S P O RT S . CO M , E N TO R R E S , V E L LU M CO N C E P T S TO R E , J O S E P H C A Ñ A R E S , R O S E B I K E S . CO .U K , FA C E B O O K . CO M / B A N J O . N O RT E , FA C E B O O K . CO M / T R I L I F E M A G A Z I N E , A D I D A S . CO M , L I TO S Y, FA C E B O O K . CO M / P R O F I L E . P H P ? I D =100008048028471 , V I S I O N P H I L I P P I N E S , M Y T R I H I G H . CO M , L I V- C YC L I N G . CO M , A S I AT R I , TO G A B I K E S . CO M , R E B E CC A O H LW E I N , Z O G G S U S A . CO M , J O N AT H A N C I AVAT E L L A , P R I VAT, S A I L F I S H . CO M .
IT TAKES TIME, TEARS, AND TONS OF TRAINING TO GET TO THE LEVEL OF THESE TRI JUGGERNAUTS, BUT THEY GOT THERE WITH HELP FROM THE TOP TOOLS OF THE TRADE. TAKE A CUE FROM THEIR MUST-HAVE GEAR.
Kathryn Marie Haesner (New Zealand) (Kathryn is an “Ironmom.” She started triathlon in 2013, and turned professional in 2014. Among her memorable races: 4th place (2015 Cobra Ironman 70.3); 4th place (2016 Century Tuna Ironman 70.3 Subic Bay); 5th place (2016 Ironman 70.3 Putrajaya); 3rd place (2016 Challenge Taiwan).)
VISION METRON 55 AND METRON 81 WHEELS Php 76,000 | Bikezilla
“The 55 and 81 wheel combination is a treat during most of my races in Asia since they are set in undulating, hilly, or windy environments. The wheels are light, aero, and come at a price that won’t break your budget.”
Paul Jumamil (Philippines) (Paul, 23, hails from Cortes, Bohol. He was the Filipino Male Elite champion in the Regent 5150 Triathlon in June 2016.)
SCOTT PLASMA 10 Php 175,000 | Unison
“With proper fit and tune up, this bike always gives me the edge to go faster in every race. This one is a keeper as it makes me fly against headwind or crosswind.”
Patrick Lange (Germany)
Other Indispensable Gear: Casco RS Helmet, Rider Slippers, Beach Hut Sunblock, Garmin 920XT
Radka Vodičková (Czech Republic) (Radka’s roster of triathlon triumphs includes 1st place (2010 European Triathlon Union (ETU) ranking); 2nd place (2015 Challenge Camsur); 2nd place (2015 Beijing International Triathlon); 1st place (2016 Ironman 70.3 Putrajaya); and 2nd place (2016 Century Tuna Ironman 70.3 Subic Bay).)
LIV AVOW ADVANCED PRO 0 “It’s designed to fit the female body perfectly, and is also great in aerodynamics. The design is an extra bonus.” Other Indispensable Gear: FFWD Racing Wheels, StageOne Apparel
Jonathan Ciavatella (Italy) (Jonathan’s won gold medals in the 2014 and 2015 European Team Championships 70.3; ranked 20th in the 2015 Ironman 70.3 World Championship; 1st place (2015 Challenge Fuerteventura); 5th place (2016 Century Tuna Ironman 70.3 Subic Bay.)
(Among Patrick’s biggest successes include winning the 2016 Ironman Texas North American Championship, placing 2nd in the 2016 Ironman 70.3 Subic Bay, 3rd in the 2015 Ironman 70.3 Turkey, 2nd in the 2013 Ironman 70.3 Luxembourg, three-time German Elite Duathlon champion (2010-2012), and two-time German Team Triathlon champion (2012-2013) with EJOT Team TV Buschhütten.)
SAILFISH G-RANGE WETSUIT “This suit is the most flexible one I have ever worn. It makes swimming easier and faster, and has the best material for wetsuit at that. It is an engineering masterpiece with its Zero Resistance Panel that ensures maximum freedom of movement in the arm-shoulder area and supports an energy-saving swim.” Other Indispensable Gear: Patrick Lange Design Bike Jersey, Fusion Speed Suit
ZOGGS PREDATOR FLEX REACTOR Php 3,500 | Planet Sports (Power Plant Mall)
“I love using this pair when I compete for middle distance races because of its photochromic lenses that self-adjust depending on light conditions, and its Curved Lens Technology that offers 180-degree peripheral vision, enabling excellent swim course visibility.” Other Indispensable Gear: Sailfish Wetsuit, Taymory T60 Trisuit, Rudy Project Italian-style Helmet and Sunglasses, Cervelo P3 Time Trial Bike, Specialized Bike Shoes, On Running Shoes
ENDURANCE SPORTS | WWW.ENDURANCE.PH
05
E X P E RT A D V I C E
OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS
IN THE SWIM
EXPECT THE BEST, PREPARE FOR THE WORST YOU CAN BE YOUR FITTEST SELF BEFORE THE GUN GOES OFF, BUT NOT DOING YOUR RACE PREP SPELLS THE DIFFERENCE BETWEEN A TRIUMPHANT FINISH, OR A DISASTROUS DAY OF MISFORTUNES. BY COACH NOY BASA
ften overlooked, but just as important for a stellar triathlon performance are two things: familiarizing yourself with the course pre-race, and the intangibles on race weekend that need to be anticipated. If you’re doing the Cobra Ironman 70.3 for the first time, here’s what to expect on race weekend and the race itself, and how to prepare for them.
COUNTDOWN TO PRE-RACE
2 DAYS BEFORE
GEAR PREP: If you traveled by plane, your bike should have been packed well. Make sure you've noted the parts that have been disassembled, and that these are all intact when you have your bike reassembled by the mechanic. HOW TO PREPARE: Most likely, you’re still unfamiliar with your bike and its parts, so delegate the packing and unpacking of your bike to a trusted mechanic. Better to shell out cash than risk a bigger expense from broken bike parts during transit due to improper packing. (I recommend Trek Bicycle Store Manila (Two Parkade, 30th St., Bonifacio Global City, 0917-800-3242/ (02) 553-2445), and Primo Cycles in Forbestown Center, Burgos Circle, Bonifacio Global City (02) 836-7455.) The key parts to take note of which are usually disassembled for packing are the aerobars, the rear derailleur, and
GOT A QUESTION? 06
your pedals. The wheels are deflated. Do a shakedown ride after reassembling to make sure that your bike parts are secure and according to your fit. Don’t forget to tip and thank your mechanic.
FOOD CHOICES: You’ll find an abundance of delicious food. It’s easy to get sucked in by the festive vibe of being in a new place, with all these delicacies you’d like to get your hands on. HOW TO PREPARE: Save the Zubuchon binge for the post-race party, and beware of the much talked-about “carbo-loading.” Avoid deviating from the tried-and-tested meals that have worked for you on the nights before you’ve nailed your most challenging long weekend workouts. If you aren’t sure the food or drink you need is available locally, buy and pack them with you from your point of origin.
RACE MORNING A MAD RUSH OF ATHLETES. A common mistake is to get a few extra minutes of sleep and “just make it” to the starting line. I’ve seen triathletes frantically setting up their bike nutrition, pumping their tires, and what-not within minutes before the gunstart. Don’t be one of them. There’s the stress you’ll be putting your body
HEAVY TRAFFIC. Since this year is the Asia-Pacific Championship, attendance will be at its record highest, with 2,850 athletes. Although the race format dictates a rolling swim start, it is still highly likely that you’ll be swimming in a tight space with a bunch of other swimmers. HOW TO PREPARE: Include mass start simulations with your swim squad in the pool, and practice drafting and sighting. If you’re still not used to swimming in open water, go for at least one ocean swim before race day to apply the skills you’ve practiced in the pool. STRONG CURRENT. Not a sure thing this year, but last year’s freak current caught everyone by surprise. Many missed the swim cutoff; even athletes who hoped to break 40 minutes on their swims ended up close to an hour, even more for others. HOW TO PREPARE: Good old pool time. A training program with a consistent 3 to 4 swims a week builds confidence in the water. Strength-based workouts which involve the use of paddles in swim sets, deck-ups and resistance cords, will be key for you to have a powerful stroke that’ll get you through hostile conditions.
ON THE BIKE IMPERFECT ROADS. With worn out tires, chances of getting a flat may be higher. HOW TO PREPARE: On taper week, deflate your tires and practice fixing a flat. Repeat a few times until you’re confident you can do it quickly and errorfree. Have your tires thoroughly checked. If the shop recommends replacement, don’t think twice about doing so. A FLAT BUT ROLLING COURSE. There’s only one significant climb at Marcelo Fernan Bridge as you ride from Mandaue into Lapu-Lapu City. You may also experience some headwind at the start of the bike shortly after T1.
HOW TO PREPARE: Ride in similar road conditions. The 90-km route from Alabang to Naic has a fair share of gentle slopes, similar climbs, and headwind that’ll get you ready. Nuvali is also a good choice, hardly any wind there but the hill by the wake park is very similar to the course’s climb.
HIGH VOLUME OF SPECTATORS. This will make for a festive triathlon, but best to keep your guard up. Despite warnings from local officials, some may even attempt to cross your path. HOW TO PREPARE: Always keep your eyes on the road, slow down when you see thick crowds along the shoulders of narrow roads. Time your sip of fluids or have that gel when you’re riding in areas that have wide roads or are relatively spectator-free.
ON THE RUN ADRENALINE RUSH. Crowds of locals cheer you on as you leave T2. It definitely pumps you up and gets you carried away into running unusually fast, beyond your ideal 70.3 pace. HOW TO PREPARE: Practice moderation and deliberate pacing at the start of your brick runs off the bike. Rehearse a plan to start your run conservatively off the bike, with quick strides to get your rhythm going but nothing more than your heart-rate range at Zone 2, then gradually build up to your 70.3 race pace. That way, you start running conservatively and finish strong. A VERY HOT DAY. There is risk of dehydration from the heat, but hyponatremia may also result from excessive fluid in the body relative to a normal amount of sodium, which may potentially lead to death. HOW TO PREPARE: Hydrate regularly by having a sip of fluid every 10 to 15 minutes, but be also aware of the danger of overhydrating. Other than just having water, it is essential to take salt tablets or other drinks with sodium and electrolytes. Regularly pouring cold water on yourself and using the cold sponges from the aid stations will also help regulate your body temperature and prevent it from overheating. Preparation is key for any successful race. Thinking ahead, planning accordingly and familiarizing yourself with the course ensures a safer race and better performance. After months of training and hard work, race day should be the fun part! Race strong, the best of luck, and we’ll see each other at the finish line.
NOY BASA is a triathlete and head coach of Streamline Sports Instruction. Reach him at noybasa@streamlinesi.com
E-mail us at endurancesports@newleafmedia.com.ph or post on our Facebook page: facebook.com/endurancemagph
ENDURANCE SPORTS | WWW.ENDURANCE.PH
PHOTO COURTESY OF SUNRISE EVENTS, INC.
through for the next five to seven hours, why add to it even before the race starts? HOW TO PREPARE: The night before, put on your race tattoos, pre-mix your race nutrition, pack your T1/T2 gear bags, wear your timing chip to bed, and go to bed early. Wake up at least three hours before your gunstart to allow ample time for breakfast, your trip to the bathroom, and other personal rituals. Get to the race area at least an hour before the gun goes off for your wave. This allows you to calmly set up, properly warm-up. and truly soak in and enjoy the experience. Pre-race selfies with friends will be more enjoyable, guaranteed!
NUTRITION & DIET
EATING RIG H T > M AINTAINING H EALT H Y BODY > R ECIPES > LOADING UP > HY D RATI O N
But if you’re training longer, then you need proper fuel and nutrition because your body only has an hour’s worth of fuel reserves. Energy gels and sports drinks are a great source of fuel during long training. In choosing a brand, it’s about experimentation. Go with what works best with your body and doesn’t cause digestion issues. The basic rule is to take one gel every 30-40 minutes depending on your weight and build. A great rule to follow for hydration, is to keep sipping water or sports drinks while training. Do not wait to feel thirsty, because when that happens, it means that it’s too late and your body has already begun dehydrating.
POST-TRAINING
ost triathletes focus on training and gear more than any other aspect of running, and nutrition is regarded as an afterthought. Here’s a simple guide you can follow to help improve your eating habits and bring your race to the next level.
KNOW YOUR GOAL
Ask yourself: “Why do I train and race?” Is it to lose weight or nail that personal best for a 10-km, 21-km, or 42-km run? When you know the answer, then you plan your diet accordingly. Find out what you should eat and what to avoid. If your goal is weight loss, then I have to tell you that you shouldn’t expect personal bests. Eating for weight loss (cutting back on food intake) only means that you are not fueling yourself properly for a race. You won’t have the energy necessary to reach your optimal ability to race without eating right and eating well. If you race to reach a personal best: Don’t expect to lose weight if you’re aiming for a faster finish time, since you need to eat to fuel your race. Thus weight loss isn’t a priority for your body. Yes, you may lose some weight in the course of training, but not in the significant amounts you may be expecting. Most triathletes think that you can achieve both weight loss and personal best when training for a race. But it’s not possible. The ideal is to be at your optimal weight while fueling your body to run faster. Weight loss should be done during the off-season.
created equal—this goes for carbohydrates, sugars, proteins, and fats.If someone tells you that as long as you eat, you will recover and race well, it’s a lie. The kind of food you eat will determine the power you put into training and the kind of recovery you experience. Here’s an analogy: Would you put in low-quality unleaded fuel in a Ferrari? You could, and it may still run, but not at its fastest or best, compared to placing high-octane unleaded fuel that race car drivers use. If you fuel your body with junk, then expect junk results. Feed it with the best possible nutrition, then you can expect to get the most out of your body. Even seasoned triathletes still believe that they can get away with eating whatever they like as long as they swim, bike, run to “burn” everything. Truth is, what you fuel with, matters. A lifestyle of bad eating eventually catches up to you and affects your health and performance in the long run. The simplest sign that you haven’t been nourishing your body well is acidity. Do you experience acidic burps, acid reflux, or heartburn? These are signs of an acidic environment in the body. An acidic environment is where disease thrives, from a simple cold to something as bad as cancer. A person who is always sick will not just perform subpar, but will not recover well either, leading to a frustrating cycle of lack of consistent training, poor recovery, mediocre finish times.
THE KIND OF FOOD YOU EAT WILL DETERMINE THE POWER YOU PUT INTO TRAINING AND THE KIND OF RECOVERY YOU EXPERIENCE.
PRE-TRAINING
Pre-training covers the months or weeks you begin training until race day. If your goal is to nail your personal best, switch your quality of fuels. It’s important to note that not all food groups are 08
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DURING TRAINING
If it’s a short training session which lasts less than an hour, then fueling during training is not necessary. All you need to do is hydrate properly. A quick liquid drink (fresh juice, energy gel) that assimilates into the body fast right before starting is enough to last up to an hour of training.
RACE DAY
Fueling during race day depends on internal and external factors. The internal factors are all about you: how much you sweat, what food works for you, while external factors include the weather during race day, and the terrain of the race route, or bicycle issues. All nutrition related to internal factors should have been practiced during training. Don’t experiment on nutrition during the actual race. This is done to prevent any gut discomfort. The only variables that can change are the external ones. For example, if on the day of the race, the weather is much warmer than any of your training sessions, then hydration should be adjusted. There isn’t much to think about during race proper because everything should have been practiced during training. Nutrition is a science, but because we are all different, its application is an art form. What works for one person, even though he or she is a champion, might not work for you. You have to find the best formula that brings your race to the next level.
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
PHOTO COURTESY OF SHUTTERSTOCK.COM
NUTRITION FOR THE NEWBIE
NEW TO TRI? PAY ATTENTION: NUTRITION CAN SPELL THE DIFFERENCE BETWEEN A GREAT AND A SO-SO RACE. BY HARVIE DE BARON
This means as soon as you finish your last lap, you need to replenish within 30 minutes. By doing so, you recover better and train better the next day. Remember, fatigue is cumulative. If you didn’t recover well today, chances are you will feel the effects in the next couple training sessions. A great recovery food is something that assimilates into your body fast. A power smoothie made with fresh fruits and complex sugars (honey or muscovado) is best. I would also advise against eating too much junk and fastfood right after a training session because your body’s immune system takes a beating when training. Lowered immune systems fueled with junk, processed or fast food means that you are more prone to illness. The mantra is: “Recover Well, Train Well, Race Well.”
COVER STORY
POWER PLAYERS
THE ALASKA TRI ASPIRE TEAM AND ITS HEAD FRED UYTENGSU ARE FIRED UP FOR THE FIRSTEVER IRONMAN 70.3 ASIA PACIFIC CHAMPIONSHIP IN THE PHILIPPINES.
BY MAAN D’ASIS PAMARAN PHOTOS COURTESY OF SUNRISE EVENTS INC.
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D
reams do come true. The most-awaited triathlon event in the country is set to take place on August 7, as Cebu plays host to the first Ironman 70.3 regional championship to be held outside of Australia or New Zealand, the Cobra Ironman 70.3 Asia Pacific Championship presented by Ford. “I can’t tell you how excited we are,” said Fred Uytengsu, president of Sunrise Events, Inc., which has successfully staged Ironman-branded races such as the Ironman 70.3 and the 5150 in the Philippines. Speaking at a press conference a month before the race, he recalled what he described as their “little Woodstock event”— the first Ironman 70.3 in the Philippines in Camarines Sur in August 2009. But the zeal of Uytengsu—himself a long-time, avid triathlete and two-time Ironman Kona finisher—to host a
grand event has paid off for the tri community and the Philippines. “Never in my wild imagination would we be here eight years later.” “I had to remind our friends in Ironman that Asia Pacific is not just Oceania,” he said, referring to Australia and New Zealand. “We are truly privileged and also pressured, as this is a chance for the Philippines to shine, to show what we can do,” he added. He noted the changes in the triathlon landscape. “In the long time that I have been associated with the sport, what impresses me most is its growth,” said Fred Uytengsu, captain of the country’s longest established triathlon team Polo Tri. “What used to be a hundred people whom you get to know, today, I recognize very few faces at the starting line. I ask them how long they have been doing triathlon and they answer that it is their first race.”
Here’s what some of the members of the Alaska Tri Aspire team have to say;
BELINDA GRANGER, retired professional triathlete: “It has been amazing to watch the young Filipino athletes continually improve over the years I have been coming over. I love the ideology behind Team Alaska—having some of the best professional athletes in the world as mentors to the young, up-and-coming Filipino athlete—it is a perfect combination.” TIM REED, professional triathlete, defending champion Cobra Ironman 70.3: “Being a part of the Alaska team gives me the wonderful opportunity to keep coming back to the Philippines and racing some of the best races that are available globally while also representing a brand that contributes in a very real and positive way to the Philippines. Nearly half the Philippines population is under 18 years of age and the various milk products that Alaska Milk makes available is integral to keeping millions of children healthy. I’m really proud to represent a company that contributes not only to the nutritional health of its nation but also play a huge role in promoting fitness through community sports events and programs.” Left to right: Belinda Granger, Sam Betten, Dimity Lee-Duke, Tim Reed, Caroline Steffen, Tim Van Berkel, August Benedicto, and team owner Fred Uytengsu
These newbies are people in their 30s, 40s, and 50s, “men and women who wake up at 5 a.m. to start training for a 2-kilometer swim, 90-kilometer bike, and a 21-kilometer run,” he said. It’s not the 20-somethings, as they are only getting home at 5 a.m., he quipped. “It’s the smart guys who get up at 5 a.m. to train.” As a triathlete who podiums occasionally in his age group and as chief executive officer of leading milk brand, Alaska Milk Corp., Uytengsu is all too well aware of triathlon’s appeal. “You will adapt to this healthy lifestyle once you taste those endorphins, and you experience crossing that finish line,” he said. The difficulty of the sport is a metaphor for how you take on life and its challenges. “Nothing in life comes easy. Once you cross the finish line, after you have been in a dark place during your run or your bike, you come across a tremendous sense of accomplishment.
You walk out of there two inches taller, your chest is out a little more. You were able to test your physical limits, you are able to test your mental limits,” he said. In 2012, Uytengsu, already a champion of sports development through his support of the Alaska Aces team in the Philippine Basketball Association, Alaska Ironkids, and various football camps, took his mission to further promote a healthy lifestyle among Filipinos by creating the Alaska Tri Aspire Team. The team is composed of the some of the world’s and the Philippines’s leading professional, elite, and upcoming triathletes. They’re a formidable team that has collectively chalked up numerous championship titles in both Ironman and Ironman 70.3 races all over the world. But for Alaska, they take on the role of ambassadors mentoring and inspiring the next generation about living the healthy active lifestyle.
TIM VAN BERKEL, professional triathlete: “The value that Alaska places on younger people is remarkable… having the Sports Development program and the motto of proper nutrition, an active lifestyle, and the importance of character-building…. It’s great to be part of a team that’s motivated past the finish line.” DIMITY-LEE DUKE, professional triathlete: “I look forward to promoting not only their [Alaska] products, but encouraging a healthy and active lifestyle which the company endorses through participation in sports.” SAM BETTEN, professional triathlete: “It’s great to have the opportunity to give back to the sport and help inspire others to participate in sport such as triathlon. When I am in the Philippines, I really love to support the Alaska IronKids and be a positive role model to them.”
Other Alaska athletes who will be seeing action in Cebu are August Benedicto, who is racing in the Filipino Elite Category, and super siblings Samantha, Tara, and Franchezka Borlain in the Alaska Ironkids.
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MEET THE AMBASSADORS OF THE ALASKA TRI ASPIRE TEAM CAROLINE STEFFEN (SUI)
Age (as of July 30, 2016): 37 Professional triathlete since: 2010 No. of years with Alaska Triathlon Team: 5 Personal Best: 1st Ironman Asia Pacific Championship Melbourne, 2012; 8:34:51 No. of times raced in the Philippines: 7 “I love the Ironman 70.3 in Cebu. The support we get from the locals and all the school kids is just unbelievable. There is no other race with so many spectators on the racecourse. The 70.3 Asia-Pacific championship this year in Cebu is one of my A-races in 2016. I will be 100 percent prepared and rested for this year's race. Focus in training will be on my run as I think that’s where the race will be made this year. I’d like to defend my title and win the race for the fifth time in a row. “Triathlon is such a lonely sport sometimes when it comes to training. To have a team such as Alaska in my background on race day is always great to have. I love to share my passion with friends and teammates. Our sport is way more than just swim, bike, run. We all are very privileged and lucky to have Fred Uytengsu from Alaska as our support.”
BELINDA GRANGER (AUS)
Age (as of July 30, 2016): 45 Professional triathlete since 1997 (retired November 2015) No. of years with Alaska Triathlon Team: 5 Personal Best: Challenge Roth, 2005, 8:58:00. I have won 15 Ironman-distance races throughout my career. No. of times raced in the Philippines: 14. “I won 70.3 in Camarines Sur in 2011, and then Cebu 70.3 the first time it was held there (2012).” “Racing in the Philippines, the emphasis is always about fun and friends. I love the way the Filipinos have embraced the sport of triathlon:They just love it and it shows. It is not until you race elsewhere that you realize how spoilt you are racing in the Philippines. I retired from professional racing at the end of last year in Bohol 5150. I will be in Cebu of course to support my Alaska teammates and to help Princess (Galura) and her amazing Sunrise team deliver the best race ever. “My advice, particularly for age-groupers, is: ‘Everything in moderation.’ It’s an oldie but a goodie. I truly believe we can apply this to every facet of our lives, from exercise to diet to work to play. The most important thing is to have balance in our lives so that we are able to enjoy a little bit of everything.”
TIM VAN BERKEL (AUS)
Age (as of July 30, 2016): 32 Professional triathlete since: 2006 No. of years with Alaska Team: 1 Personal Best: Ironman Western Australia, 2008,8:07:06, 1st place (second youngest Ironman champion); Ironman 70.3 Mandurah, Western Australia, 2012 3:39:59, 1st place No. of times raced in the Philippines: 2 “It [the race experience] starts with the team that runs the event. The time and passion that they place on these events is first rate. Above all, as professional triathletes, they have always treated us exceptionally well. The locals get behind the events which makes for racing just so special.
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DIMITY-LEE DUKE (AUS)
Age (as of July 30, 2016): 32 Professional triathlete since: 2014 No. of months with Alaska Team: 6 Personal Best: Hard to answer in one race, but my highlight race would have to be Ironman Western Australia in 2014, where I finished with a personal best time of 9hr 12min. No. of times raced in the Philippines: 9 times (“It could be more but I know there are many more to come.”) “What I love about racing in the Philippines is the pure enthusiasm for the sport. It is not always about the race, but the people you meet, the destinations you go and simply every participant out there having a go! The country is still developing in the sport of triathlon but every time I race there I get goosebumps and so much adrenaline to perform in front of the crowd. I have had a number of unforgettable races in the Philippines, whether it was finishing on the podium (3rd place) in Xterra Philippines in 2015, to racing the Ironman 70.3 Cebu. Each race I have attended has been full of fun and laughter and I will cherish the memories for the rest of my life. “This year I will be coming off racing an Ironman four weeks prior, so for me it will be a matter of recovering and then focusing on speed in all three disciplines. I will be also using it as a benchmark in the leadup to the Ironman 70.3 World Championship in Australia in September. “I am very fortunate to be selected as part of the Alaska Triathlon Team this year and would like to thank Fred Uytengsu and his team for the opportunity… I am also excited to be part of a like-minded team who strives for success and excellence in, not only sport, but life in general.”
TIMOTHY JAMES REED (AUS)
Age (as of July 30, 2016): 31 Professional triathlete since: 2010 No. of years with Alaska Team: first year as an Alaska Milk ambassador Personal Best: Ironman 70.3 Mandurah, Western Australia, 2014, 3:38:42 No. of times raced in the Philippines: 3 “My overall racing experience in the Philippines is 10/10. I know that the memories I’ll take out of my time racing in the Philippines will stay with me long after I retire from racing. The tough conditions, the beautiful scenery, the incredible atmosphere, and the great battles I’ve had with other athletes all add up to some very epic racing. ‘I’ll be heading to Hawaii right before this race, partly to spend more time learning the course for the Ironman World Championship [October 14, 2017], but predominantly to get some great training done in the heat before arriving in Cebu so I’m acclimatized and ready to roll.”
SAM BETTEN (AUS)
Age (as of July 30, 2016): 28 Professional Triathlete since: 2005 No. of years with Alaska: since January 2016 Personal best:- Regent 5150, 2016, 1st place 2:06:55; 2nd place, Cobra Ironman 70.3 Cebu, 2015, 4:01:23; 9th overall ITU Long Distance World Championships, 2015, 5:03:33 No. of times raced in the Philippines: 6
“I’m coming off a very small break from just winning the Ironman Asia-Pacific title in Cairns (Australia) a few weeks ago [June 12, 2016; Van Berkel finished in 8:15:02]. I headed back to my training base in Boulder, Colorado to start preparing at altitude with similar plans to last year, which should have me in great shape.
“The best race has to be Ironman 70.3 Cebu due to the event location and the amazing support from the crowd for the competitors while racing. The heat is a huge factor in the Philippines so I will be doing a lot of heat training in preparation. It’s winter in Australia at the moment so this means some indoor riding and running with the heaters turned up.
“It’s great to be part of a team that’s motivated past the finish line. Given that triathlon is a non-team based sport, it’s great to have a common thread that binds us teammates together.”
“Being a part of the Alaska Tri-Aspire team is a huge honor and I feel very privileged to have this opportunity. The team is so supportive and has an amazingly talented group of athletes involved.”
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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
RESISTANCE (TRAINING) ISN’T FUTILE WHY LIFTING WEIGHTS PREVENTS INJURIES, IMPROVES YOUR PERFORMANCE, AND BOOSTS YOUR OVER-ALL HEALTH. BY: SAUL ANTHONY I. SIBAYAN, MSS, TSAC-F
eight training (a.k.a. resistance training) coupled with your swim, bike, and/or run workouts can further improve the capability of your heart, lungs, and circulatory system in functioning under situations of high stress and force production. It’s important to note that all movements in resistance training start from our core, which consists of the shoulders, trunk and hips. When all three work together as one unit, there can be significant gains in your athletic performance, and other benefits such as speeding up recovery from injuries, preventing overuse injuries, and reducing muscle imbalances. However, resistance training will not be helpful in increasing maximal oxygen consumption (also known as maximal aerobic capacity or VO2max).
SHOULDER, CORE, AND HIP STABILITY
When we carry things, we think that our arms and hands bear the weight, but it’s really our shoulders. We are also not aware that we drop our shoulders forward when we sit before our computers or ride in our cars. This usually happens when we sit too long. Our chest caves and it is the exact opposite of proper posture, which is to sit, stand, or run tall! The trunk acts as a bridge of our shoulders and hips. It consists of abdominal, oblique and spinal muscles, with the transverse abdominis (TA) muscle acting as the overall binder. The TA muscle is engaged every time we perform a movement. When this muscle is activated and strong, it keeps our mid-section tight which helps us do movements efficiently. “There are many running-related injuries because people don’t have the necessary hip mobility, stability, and control,” says functional strength and conditioning
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expert Mark Verstegen, founder and president of EXOS (formerly Athletes’ Performance), in his 2007 book Core Performance Endurance. The lack of mobility and stability prevents our body from fully using our hip muscles, consequently leading to other muscles overcompensating, which then leads to injuries.
anterior superior iliac spine
Q-angle
COMMON KNEE INJURIES AND THE Q-ANGLE
One of two common knee injuries is general knee pain, which is characterized as pain in the inside and outside of the knee. This is because of the Q-angle, or the Quadricepsangle— the degree of alignment of the knee to the hip. A normal Q-angle for females is 15.8 degrees, and 11.2 degrees for males. Women are more prone to have Q-angles higher than normal since they have wider hips compared to men. This is why general knee pain is more prevalent among women. Higher Q-angles lead to a bigger chance of overpronation, therefore, most women are advised to wear stability shoes. Another common knee injury is anterior knee pain or patellofemoral pain syndrome (PFPS). This is defined as pain around the knee cap area. A higher Q-angle can also cause the patella (knee cap) to move unnaturally towards the outer side of the knee, a movement known as lateral tracking. Since lateral tracking is not the normal movement of the patella, which should move up and down in a straight line, there can be microtrauma to the cartilage behind the patella. Internal rotation of the tibia (shin bone) can also promote overpronation of the foot which also leads to additional strain on the Q-angle. Figure I shows how the Q-angle is measured. Image from Heiderschheit et al. (1998). The Q-angle, which
center of the patella tibial tuberosity
Figure I - Q-angle defined by the intersection of quadriceps vector and infrapatellar tendon at the center of patella.
is the intersection of the quadriceps and intrapatellar tendon in the middle of the kneecap influences how your lower extremities coordinate with each other during running. Still, I recommend that you go to your sports medicine doctor to have your movements analyzed. Any overpronation because of a high Q-angle can be corrected with a good strength program that focuses on dynamic core and hip stability as well as strengthening your gluteal (butt) muscles.
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
FOCUS ON YOUR MOVEMENT PATTERNS
FRONT
The responses of our body are affected by the faulty movement patterns and muscle strength imbalances due to overuse, a sedentary lifestyle, and improper movement techniques combined with repetition. These dysfunctions may lead to many of the common injuries observed in an active population. There are many ways to identify specific movement dysfunctions of a person, and one of which is the Functional Movement Screen (FMS) which consists of seven tests. Some evidence supports that the FMS can predict if a person is at high risk of having injuries. Despite the potential value of the FMS, constraints such as time and money may prevent people from undergoing the test. Some of the training centers that offer FMS testing are the Sports Science Laboratory of the University of Santo Tomas, Focus Athletics in Makati, Moro Lorenzo Sports Complex in Ateneo de Manila in Quezon City, and The CAMP in Taguig City. Another test is the overhead deep squat test. A study published last 2015 by Clifton and colleagues noted that the overhead deep squat test can predict the performance of the entire FMS test. The more compensatory movements (positive/yes) that you see during the deep squat, the lower the functionality of the person. This means that the other movement patterns are also compromised.
CHOOSE YOUR BATTLES WISELY
With an event being held almost every week, you need to be picky with the races especially if you want to be in the best possible shape for your target race. This also prevents mental burn-out and overuse injuries. Treat your races by categorizing them as “A” as the highest priority and “C” as the lowest. This way, you don’t over train or get injured by pushing yourself too much every time you join an event. Work your way up by having a combination of training with category B and C events by treating them as stepping stones for your category A races. Select the two most important races for you each year. The goal is to be at your best possible fitness when you join these, and by treating the category B & C races, as tune-up races and is best done during the build or competition period. Such lower category races give you an insight of your fitness level and how far you are as compared to your competition. Pick and select the events you want to participate and always work around your work and family schedules. Always keep in mind to train hard, smart, and know your priorities. SIDE
Remember:“Prevention is better than cure.”
OVERHEAD DEEP SQUATS Front View
Foot
Knee
+ (yes)
(no)
Side View Excessive Forward Lean
Turns out Inward
LPHC
Outward
Back View
Foot
+ (yes)
(no)
Heel Raises Flattens
LPHC
Weight Shift
Arms Fall Forward
PHOTOS COURTESY OF S H U T T E R S TO C K . CO M , I L LU S T R AT I O N S BY S U E O N G - D E L A C R U Z
Notes
BACK
PERFORMANCE POTENTIAL IMPORTANCE OF SLEEP
Six to eight hours of sleep provide adequate rest of the neuromuscular system for the next day’s training and/or race.
ADEQUATE ENERGY FROM A HIGH CARBOHYDRATE DIET
Ingested carbohydrates will be converted to “glycogen” which will be the muscles’ primary source of fuel.
ADEQUATE PROTEIN INTAKE
Proteins are also needed by endurance athletes to provide essential and non-essential amino acids to repair muscles.
PROPER HYDRATION
Drink before being thirsty. When you’re thirsty, you’re 1% dehydrated. Being 2% dehydrated will decrease both mental and physical performance, which are both components for athletic potential. Drink fluids with electrolytes if athletic activity is greater than 60 minutes. A sports drink is formulated to be absorbed fast into your system.
TAKE HUNGER SERIOUSLY
Eat before being hungry. When you feel hungry during an event, you have “hit the wall”. Your glycogen stores are already low or depleted and it will take some time for the body to replenish these.
HAVE A DAILY TRAINING LOG
Low Back Arches Low Back Rounds
Upper Body
Yes
CONSIDER THESE VITAL POINTS MINIMIZE INJURIES AND MAXIMIZE
LPHC = Lumbo-Pelvic-Hip Complex Table adapted from the presentation of M. Susan Guyer DPE, ATC, CSCS, CES on Overhead Assessment and Rehabilitation, and the National Academy of Sports Medicine (NASM) Overhead Squat, and from Kris Anthony T. Agarao, MSHMS (cand.)
A daily training log can provide valuable feedback on the athlete’s progress and improvements. Components of a training log are the following: Morning pulse High and low HRs for each training or competitive event A few comments that characterize your performance
Type of activity Times Place How you felt 10 point perceived exertion scale (RPE)
Now that you know how a training program will help you in achieving your goals, don’t forget that a personal coach with deep knowledge in the sport you wish to enter will be able to guide you well.
REFERENCES: HEIDERSCHHEIT, HAMILL, & VAN EMMERIK. (1998). Q-ANGLE INFLUENCES ON THE VARIABILITY OF LOWER EXTREMITY COORDINATION DURING RUNNING. MEDICINE & SCIENCE IN SPORTS & EXERCISE. 31 (9), 1313-1319. CLIFTON, D., GROOMS, D., AND ONATE, J. (2015). OVERHEAD DEEP SQUAT PERFORMAN CE PREDICTS FUNCTIONAL M OVEMENT SCREEN T M SCORE. THE INTERNATIONAL JOURNAL OF SPORTS PHYSICAL THERAPY. 10 (5), 622-627. VERSTEGEN & WILIAMS. (2006). CORE PERFORMANCE ENDURANCE: A NEW FITNESS AND NUTRITION PROGRAM THAT REVOLUTIONIZES THE WAY YOU TRAIN FOR ENDURANCE SPORTS. RODALE BOOKS. GUYER, MS. PRACTICAL APPLICATION FOR ATHLETIC TRAINERS: OVERHEAD SQUAT ASSESSMENT AND REHABILITATION. SPRINGFIELD COLLEGE. NATIONAL ACADEMY OF SPORTS MEDICINE (NASM). CORRECTIVE EXERCISE SPECIALIST (CES): OVERHEAD SQUAT SOLUTIONS TABLE. WWW.NASM.ORG AGARAO, KA. OVERHEAD SQUAT ASSESSMENT TOOL. SPORTS SCIENCE DEPARTMENT, COLLEGE OF REHABILITATION SCIENCES, UNIVERSITY OF SANTO TOMAS.
SAUL ANTHONY SIBAYAN is a faculty member of the SportsScience Department of the University of Santo Tomas-College of Rehabilitation Sciences. He had his internship at the Exercise Physiology Laboratory of the University of Alabama in Tuscaloosa and has a Master in Sports Science degree from the United States Sports Academy. He is a certified Tactical Strength and Conditioning Facilitator through the National Strength and Conditioning Association.
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2016 REGENT 5150 TRIATHLON JUNE 5, 2016 | SUBIC BAY, ZAMBALES
PHOTOS COURTESY OF FACEBOOK.COM/REGENT5150PHILIPPINES AND REGENT.5150PHILIPPINES.COM.
One of Australia’s youngest and foremost pro triathletes Sam Betten, was on a roll as he successfully defended his title as champion for the second year in a row of the Regent 5150 in Subic Bay, Zambales. Determined to redeem himself from a recent DNF at the Ironman 70.3 Vietnam held last May 8, 2016, Betten beat the challenge posed by the 1.5-km swim leg in the undulating waters of Acea Beach, as well as the punishing 40-km stretch of Subic Bay roads, and the sizzling 10-km run routes, by clocking in at 2:06:55, nearly six minutes more from the previous year. He wielded supremacy over his closest men’s pro category competitor and compatriot Mitch Robbins, who snatched silver at 2:21:27, despite being held up by two flat tires. Slovak Michal Bucek rounded up the top three roster by checking in at 2:24:38. The women’s side was nothing short of an action-packed spectacle itself, as Thailandbased Kiwi Amelia Watkinson breasted the tape at 2:10:59, followed by fellow Aussies Michelle Duffield (2:22:03) and Dimity-Lee Duke (2:24:38). The Filipino male elite division was a nail-biting finish as its top two contenders, Paul Jumamil and August Benedicto crossed within hair’s breadth of each other—Jumamil came in first at 2.19:08 with Benedicto just a razor-thin six seconds away. Both Filipino elites chalked up the 3rd and 4th place overall finishes after pros Betten and Watkinson. Banjo Norte followed less than a minute later for third place at 2:20:28. Further turning up the tilt’s heat was the veritable girl power exerted by Maria Danielle Infantado (2:50:50), with Cebu’s Amale Jopson coming in second at 3:08:24 in the Filipino Elite distaff division. More than 700 triathletes participated in the Regent 5150 organized by Sunrise Events, Inc., together with title sponsor Regent Foods. A shorter race category called the Sunrise Sprint (S2) featuring a 750-m open-water swim, 20-km bike ride, and a 5-km run made its debut as a response to triathletes seeking short-distance races that are nothing less than challenging and world-class. For the full race results, visit http://regent.5150philippines.com/rcttheme/results/.
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2016 RUN UNITED 2
JUNE 5, 2016 | SM MALL OF ASIA GROUNDS, PASAY CITY
PHOTOS COURTESY OF FACEBOOK.COM/RUNNINGPHOTOGRAPHERS, RJ KNIGHT RUNNER (RJ ESPINOZA), FACEBOOK.COM/PINOYFITNESS.
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2016 EVENT LISTINGS JULY
AUGUST
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Raise D’ Roof Bubble Run
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40th Milo Marathon (Manila)
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31
16
Jeffrey Galicio and Cellie Rose Jaro led the league of runners in the 32K category of this year’s second leg of the Run United Trilogy. The winning pair respectively checked in at 02:21:59 and 02:36:11 of their corresponding divisions. Equally remarkable were Jojie Daga-as (01:22:09) and Emilaine Balatibat (01:53:24) who claimed the top titles in the respective male and female divisions of the 21K category, as well as Joey Delos Reyes and Cindy Lorenzo, who finished at 00:35:35 and 00:44:16 respectively in the 10K category of the tilt. Securing sure-fire successes in the 5K category of each of their divisions were Christopher Iblan, who hurtled to the finish line in just 00:17:27, and Rishane Ashira Abellar who aced it at 00:22:39. The 32K participants fired up the race first at 3:00 a.m., followed by the 21K registrants an hour later. The 10K challengers began their journey come 5:00 a.m., while the 5K participants crossed the starting line last half an hour after. The runners were only given until 8:30 a.m. to conclude the competition. Watch for the 2016 Run United Philippine Marathon scheduled this 2nd of October. Log on to activehealth.ph for updates on the venue as well as other race details. To view the full race results, visit http://www.activehealth.ph/event/run-united2/2016-run-united-2-race-results/.
2016 IRONMAN 70.3 AsiaPacific Championship On Your Mark (OYM) Leg 2 Kerry Sports Manila Vertical Run Pinoy Fitness Kasama Run R.O.X. Bike for Cause Turbo Sprint
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SEPTEMBER Sofitel Manila Half Marathon
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Bohol International Marathon
4
UNICEF Heroes for Children Run
10
Asian Enduro Series
Aboitiz Tri2016
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Philippine Duathlon Championships 2016: Race for the Iloilo River
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Bike King Duathlon
Cardimax Clark Ultramarathon
SMDC Run 2016 Leg 2
PINOY FITNESS KASAMA RUN PRESS CONFERENCE
JUNE 23, 2016 | BONIFACIO GLOBAL CITY, TAGUIG PHOTOS COURTESY OF RAIZA CABUGWANG AND JEFF LO OF PINOYFITNESS.COM.
INTERNATIONAL DAY OF YOGA CELEBRATION
JUNE 21, 2016 | CERTIFIED CALM, BONIFACIO GLOBAL CITY PHOTOS COURTESY OF CERTIFIED CALM
Health buffs and fitness enthusiasts enjoyed a day of free yoga at Certified Calm’s “Yoga Your Way to Fitness” last June to celebrate the International Day of Yoga. The event aimed to promote yoga’s holistic benefits and impart tips on actively caring for your self through fitness. A power Vinyasa yoga class was led by Ginger Diaz Serrano, followed by Candlelight Flow Yoga by Chi Malasarte of Evolve Yoga and Fitness. Yoga is an ancient practice that increases full-body awareness and promotes mindfulness through various poses and synchronized breath work. Studies have shown that regular yoga practice significantly reduces stress levels, increases confidence, improves flexibility, muscle control, and strength. The holistic benefits of yoga can be achieved by practitioners more efficiently through the use of blocks and straps provided by Certified Calm, a premier distributor of yoga, Pilates, and other wellness products. Among these are Manduka blocks, made with sustainable materials designed for heavy weights, pressure, and tension necessary for adjustments during yoga poses. Yoga mats are made with natural rubber to avoid slipping when transitioning from one pose to another. These accessories are guaranteed to last for years, perfect for those who do regular yoga practice. Visit Certified Calm shops and check out their other brands such as ToeSox, Klean Kanteen, Onzie, Beyond Yoga, Easyoga, Lorna Jane and Liquido. Follow them at www.facebook.com/CertifiedCalm.
The blog Pinoy Fitness marks its 7th anniversary with a run on August 14, the Pinoy Fitness Kasama Run to be held at the Blue Bay Walk in Pasay City. The run was announced at a press conference attended by running enthusiasts, bloggers, and members of media last June. Pinoy Fitness is a brainchild of Jeff Lo, an avid runner, entrepreneur, recent triathlete, and founder of pinoyfitness.com. The theme of the August 14 run is “Mas masaya kapag may kasama.” The run’s categories are 3K, 5K, 10K, or 16K, with no cutoff times for each of these distances. But the more competitive runners can test their speed by signing up for the Sub-1 hour 10K category. What we like about the run: the finisher medal that doubles as a bottle opener. How’s that for form and function? To encourage interaction among race participants, the finisher medals to be distributed at random come in six different shapes. Six different medals can be combined to form one larger Pinoy Fitness Kasama Run medal. The first group of finishers regardless of category to form the larger medal with the six medals will be given special prizes. Those signing up for the Sub-1 hour 10K category who finish under 60 minutes receive a medal too. Proceeds of the Pinoy Fitness Kasama Run will benefit Mcares, the charitable arm of Michaela, a brand of ladies bags, footwear, apparel, umbrella, and fashion accessories. Mcares provides assistance to less fortunate communities. Last October and November of 2015, it organized outreach programs for the residents of Hospicio de San Jose in Manila, a foster care institution that’s home for orphans, people who were abandoned or with special needs, and the elderly. In-store registration is still accepted until July 31 at Runnr (Bonifacio High Street, Alabang Town Center, TriNoma) and Toby’s Sports (SM Mall of Asia, Shangri-La, Glorietta 2) stores. Visit pinoyfitness.com. for more details.
COBRA IRONMAN 70.3 ASIA-PACIFIC CHAMPIONSHIP
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AUGUST 7, 2016 | SHANGRI-LA MACTAN RESORT AND SPA, CEBU CITY
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PHOTOS COURTESY OF SARAH MORAN
Produced and organized by Sunrise Events, Inc. with the staunch support of Cobra Energy Drink as title sponsor since 2009, with Ford as presenting sponsor in 2016, the holding of the Asia-Pacific championship in Cebu was an offshoot of seven years of successfully staging the Ironman 70.3 and the phenomenal growth of triathlon in the Philippines. “We celebrate and share this moment of well-deserved success with everyone behind Cobra Ironman 70.3,” said Hubert Tan, senior vice president, commercial division of Asia Brewery, Inc. Fifty slots to the Ironman 70.3 World Championships in Chattanooga, Tennessee in September 2017 will be up for grabs. Renowned Filipino industrial engineer Kenneth Cobonpue has once again crafted beautiful medals and trophies for the winners. Live streaming on August 7 will be available on www.ironman.com courtesy of Globe Telecoms.
Close to 3,000 triathletes from 43 countries led by a formidable lineup of professional triathletes, spearheaded by defending champions Tim Reed and Caroline Steffen, will vie for a total of $75,000 worth of prize money, the biggest purse yet in the history of Philippine triathlon, at the Cobra Ironman 70.3 Asia-Pacific Championships presented by Ford at Shangri-La Mactan Resort and Spa. The total prize purse and pro lineup were revealed in a press conference last July 7 at the Shangri-La at the Fort in Bonifacio Global City. More than 2,800 equally-determined triathletes in the Filipino Elite, CEOs, age groups, and relay divisions will join the pros. Slots to this year’s race were sold out in 28 minutes when registration opened October 1, 2015. “We are truly honored to be chosen as host for the Ironman 70.3 Asia-Pacific Championship, marking the first time that this elite event is held in Asia, outside of Australia and New Zealand,” said Sunrise Events, Inc. president, Wilfred Steven Uytengsu, Jr. ENDURANCE SPORTS | WWW.ENDURANCE.PH
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40TH NATIONAL MILO MARATHON HONING CHAMPIONS FROM THE GROUND UP: IN CHASING DREAMS, THE SMALLEST THINGS CAN MAKE A DIFFERENCE.
THE MILO MARATHON 2016 RACE SCHEDULE:
1 – Dagupan – July 17 2 – Tarlac – July 24 3 – Manila – July 31 4 – Batangas – August 7 5 – Lucena – August 14 6 – Naga – August 28 7 – Tagbilaran – September 18
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8 – Cebu – September 25 9 – Dumaguete – October 2 10 – Davao – October 9 11 – General Santos – October 16 12 – Cagayan de Oro – October 23 13 – Butuan – October 30 14 – National Finals Iloilo – December 4
“HELP GIVE SHOES” CAMPAIGN
Since 2010, the Milo Marathon and the Department of Education, through its “Help Give Shoes” advocacy, has donated 60,000 pairs of shoes to 60,000 underprivileged Filipino schoolchildren.“Even with something as simple as shoes, we can start their journey to greatness,” says Milo. The campaign was made popular nationwide with Milo’s commercial, ‘The Gift,’ inspired by the custom of making foot cutouts when asking for a new pair of footwear. Through the years, the foot cutouts that made “Help Give Shoes” a well-known advocacy has morphed into heartwarming notes of courage. As attendance in Milo Marathon races increased and portions of registration fees were channeled to the advocacy, the amount of shoes donated grew from 4,000 pairs in 2010 to tens of thousands of pairs four years later on the occasion of Milo’s 50th anniversary. In the aftermath of Typhoon Yolanda, shoes were distributed to the children of Tacloban. Through your participation in the Milo Marathon series in 2016 and your support of “Help Give Shoes,” we can help more school children start their journey to greatness and build a nation of champions. For more details, visit www.milo.com.ph/events/milomarathon
PHOTOS COURTESY OF M I LO
T
he Milo Marathon, the country’s premiere, long-running event, celebrates its 40th year. The race series kicks off July 17 in Dagupan followed by 12 more races nationwide before culminating with the National Finals in Iloilo on December 4. The series hopes to discover gifted runners who will follow the footsteps of reigning Milo Marathon Queen Mary Joy Tabal and Milo Marathon King Rafael Poliquit. Tabal and Poliquit proved worthy of their titles by continuously exhibiting excellence in running races locally and abroad. The two were given the privilege to compete in the Boston Marathon last April. Tabal will run the marathon for the Philippines in the Rio Olympics this August after qualifying for the Philippine Olympic team with a time of 2:43:29 in the Scotiabank Ottawa Marathon in Canada in May.
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