Endurance Sports Issue 27

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ISSUE 27

THE QUEST FOR

!

Y R O L G N A M IRON NTINGENT YET O C T S E G IG B S' E IN P IP IL THE PH N BARCELONA, SETS OFF FOR IRONMA NGKAWI TAIWAN, AND LA

IN THIS ISSUE

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Triathletes globetrot in pursuit of Ironman

02 GEAR GUIDE 06 NUTRITION & DIET

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

07 RECOVERY 08 EXPERT ADVICE 09

COVER STORY

14

STRENGTH & CONDITIONING

16

RACE RECAP

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MESSAGE FROM THE EDITORS editorial teami

I have said this once and I’ll say it again: The best way to explore a new city is by foot…in running shoes.

Every year, I make it a point to run a marathon in a new city. Running and travel are my two passions (aside from my kids) so combining the two in a race-cation doesn’t just make sense—it gives me a new goal each year that scares the hell out of me yet gets me excited about what lies ahead. I’m guessing our featured triathletes share the same sentiments.

Along with our cover story, we discuss important topics for training and racing. Coach Don Velasco talks about dealing with common tummy troubles, while Harvie de Baron shares a useful tip on how to measure fatigue based on our heart rate. Coach Saul Sibayan tackles the merits of time-based workouts, something I’m trying as well as I train for Florence Marathon this November.

Whether your next race is in the country or on the other side of the world, train well, and race strong and safe!

Two hundred and twenty-six kilometers. That’s the total of a 3.8-km swim, a 180-bike ride, and a 42-km run required to finish a full Ironman.

This month, we are paying tribute to the dozens of triathletes from the Philippines off to finish Ironman Barcelona and Taiwan in October, and Ironman Langkawi in November.

I’ve had the honor and the privilege to finish an Ironman. More than physical training, I considered it a religious journey because it stretched me beyond my physical and mental limits. These fellow triathletes are proving to themselves that anything is possible if you set your mind to it. The race is a culmination of the countless hours of training.

This month we also talk about great gear reviews from triathlon essentials to bike cases for the frequently traveling athlete. We also discuss useful Do-It-Yourself solutions if your bike breaks down during a race.

Enjoy the last few races this year, and always remember to finish strong!

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, DON VELASCO, HARVIE DE BARON, MAAN PAMARAN contributors sales and marketing

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chief operations officer 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.

ºA-GAME AFTERSPORT RUBDOWN™ Php 350 | Leading Chris Sports branches, Secondwind Running Store, Tri Temple, FlyingDonV Coaching, Supplement Hub, Sante Impact System, The Brick Multisport Store, BaseKamp | agamesport.com

Eyeing that seemingly elusive podium finish? Let the Brooks Glycerin 14 be your trump card on the run. It features a Super DNA Midsole for adaptable cushioning, Ideal Pressure zones that disperse impact with less effort, a 3D Fit Print that applies strategic stretch and structure for a perfect fit, and a pliable saddle that wraps the foot for a secure fit.

GET YOUR HEAD IN THE GAME!

GET IN THE ZONE IN NO TIME WITH THE AID OF THESE TRIUMPH-INDUCING TRI THINGAMAJIGS!

BY RAIZA CABUGWANG

C

SOLEUS SIGNATURE SERIES A Php 4,950 Kara Goucher GPS One

C Php 2,950 Alysia Montaño Chicked L Timestudio, Time Gear

NEWTON AHA II

ASICS GEL-KAYANO 23 Php 8,800 | Asics stores, selected retailers, and running specialty destinations nationwide

Grab Asics’ new Gel-Kayano 23 to stay at par with your run efforts. Slip into a world of possibilities, including movement in multiple planes and experiencing less shock during impact and toeoff phases, thanks to this first-rate footwear’s Rearfoot and Forefoot Gel Cushioning System.

Improve gait efficiency through its Guidance Line feature. Its Impact Guidance System (I.G.S.) design philosophy employs linked components to enhance the foot’s natural gait from heel strike to toe-off.

FINIS EDGE Php 3,553 | Wetshop Training with this pair of first-rate, foolproof fins gives you that edge over your opponents, with Finis Edge’s combination of 100% silicone and Smart Fin™ Technology that reinforces a proper kick at high speeds, builds cardiovascular endurance, and activates key muscle groups for a propulsive up-kick. Its open heel and toe design increases range of motion, and its vents eliminate drag; more reasons to just keep swimming!

B

B Php 3,450 Nick Symmonds Contender

Php 5,495 | Runnr, Toby’s Sports

For the challenge-savvy bunch always aiming for extra miles to cover, more podium to conquer, and new personal records, Newton’s AHA II will keep you pushing the envelope with its rave-worthy features. Check out its Action/Reaction technology in the forefoot and heel that creates a responsive, trampoline-like cushioning system for quicker bounce-back, as well as a 5-lug Point of Power (P.O.P) 3 platform for soft rides. Its biomechanical metatarsal sensor plate that allows the foot to sense the ground quicker for higher cadence will push you further!

A

Treat your wrist to the right opportunities by way of Soleus’ watch triumvirate. With its display that lets you view real-time running stats, 30-lap memory feature to record splits, and luminescent backlight for visibility in the dark, the Alysia Montaño Chicked timetracker, named for the six-time USA outdoor champion middle-distance runner, will make you tick and chic.

Channel the spectacular running flair of bemedaled American long-distance runner Kara Goucher by donning the eponymous GPS One that’s an epitome of reliable timekeeping with its eighthour GPS battery life, 30-meter water resistance feature, and sleek, low profile, ultra-thin case design.

Gifted 800-meter and 1,500-meter distance track athlete, Nick Symmonds, together with Soleus, allows excellence to unfold with the Nick Symmonds Contender’s slew of features, including its three alarms for on-time training, six interval timers to plot workouts with, and 10-run data storage that allows you to compare and track your performances.

L Timestudio- facebook.com/timestudio • Chris Sports- chrissports.com • Secondwind Running Store- facebook.com/SecondwindPH • Tri Temple- facebook.com/thetritemple • FlyingDonV Coaching- flyingdonv.com • Supplement Hub- supplementhub.com.ph • Sante Impact System- santeimpact.com • The Brick Multisport Store- facebook.com/TheBrick-Multisportstore703547266423468/?fref=ts • BaseKamp-facebook.com/basekampofficial • Runnr- facebook.com/RUNNRph • Toby’s Sports- facebook.com/Tobyssportsstore • The SM Store- facebook.com/TheSMStore • Asics- facebook.com/ASICS • Wetshop- facebook.com/wetshop

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P H OTO S CO U RT E S Y O F A LY S I A M O N TA N O . CO M , S O L E U S R U N N I N G . CO M , º A - G A M E A F T E R S P O RT R U B D O W N ™ P H I L I P P I N E S , M A R I E L L B O G A D O R , B R O O K S P H I L I P P I N E S , N E W TO N R U N N I N G . CO M , F O OT LO C K E R . CO M . A U, F I N I S I N C . CO M .

BROOKS GLYCERIN 14 Php 6,995 | Runnr, selected Toby’s Sports and The SM Store

Cooling down can’t get any cooler than this, thanks to ºA-Game Aftersport Rubdown’s capacity to regulate body temperature through its patented formula, relieve muscle fatigue and inflammation via its magnesium content, and refresh by acting as a skin disinfectant and deodorizer that targets bacteria caused by excessive sweating and physical contact.

CASES ON POINT! WONDERING HOW TO SAFELY STORE AND TRANSPORT YOUR TWO-WHEELED TREASURES WHEN TRAVELING EN ROUTE TO A TRI OR CYCLING COMPETITION? THESE AVID CYCLISTS AND TRIATHLETES MAKE CONVINCING CASES ON WHY THEIR CHOSEN BIKE CASES WILL BE WORTH YOUR WHILE. BIKE CASES RATED ON A SCALE FROM 1 TO 5, WITH 5 AS THE HIGHEST/BEST. BY RAIZA CABUGWANG

BRADLEY WEISS Weiss takes great pride in winning the 2015 AsiaPacific XTERRA Tour Championship (Pro Men’s Category) and the 2012 Shelby County ITU Cross Triathlon World Championships (U23 Men’s Category) BIKE: Specialized Epic World Cup PREFERRED BIKE CASE: Evoc Bike Travel Bag Pro REASON FOR CHOOSING THE BIKE CASE: “It’s big and easy to pack and it protects my bike well.”

RATING: COMMENTS: “I hope it’s a little more rigid.”

Arland is a twotime Southeast Asian Games bronze medalist in triathlon (2005 and 2007 games) and is a threetime Philippine National Triathlon champion (2000, 2005, 2006). He is also the first Filipino to finish an Ironman World Championship, and is a 25-time Ironman finisher.

He set a record for the “Philippine Hour” in 2013, by track cycling over 40 kilometers in an hour at the Velo Sports Center in Carson, California.

BIKE: Elite Custom Carbon Razor PREFERRED BIKE CASE: Evoc Bike Travel Bag Pro REASON FOR CHOOSING THE BIKE CASE: “It’s easy to use, lightweight, rolls smoothly, and it makes bike packing a breeze.”

RATING: COMMENTS: “I suppose there is always a way to make it sturdier and more resistant to impact so as to protect the bike better during flights.”

AMELIA ROSE WATKINSON The year 2016 is indeed a lucky one for Amelia as she came in 1st in the Challenge Iskander Puteri (Female Pro), 6th place in the Ironman 70.3 Asia Pacific Championship (Female Pro), and 1st in the Ironman 70.3 Busan (Female Pro), the 2016 Regent 5150 Triathlon (Female Pro), and the Pattaya Triathlon Super Series 2016 (Female Pro0).

BIKE: Trek Speed Concept 7.5 2014 PREFERRED BIKE CASE: Scicon Aerocomfort Triathlon Bike Bag REASON FOR CHOOSING THE BIKE CASE: “I adore the fact that it’s a soft bike case because it’s more durable, lightweight, spacious enough to accommodate your other belongings, and is treated slightly nicer by airlines, compared to the hard ones. Its wheels are top-notch too, in that they are sort of similar to that of a supermarket trolley. They are easy to maneuver and replaceable when they wear out. Scicon Aerocomfort Triathlon Bike Bag is also truly about comfort because it only requires a minimal amount of bike assembling/ disassembling. Packing the bike with this bag simply means removing the latter’s wheels and derailleur.”

RATING: COMMENTS: “The bag weighs 7-8 kilos, which is a little bit on the heavy side, so it would be nice if it’s lighter, especially its bottom frame. I would also appreciate it better if the bag’s wheels don’t wear out very quickly and are foldable.”

ENRICO MENICHETTI

JONAH RIVERA

Jonah considers finishing his longest races as his biggest sports victories. These include the Caramoan 10K Swim Challenge 2016, the 2012 Bataan Death March 102KM Ultramarathon, the Ironman Melbourne 2014, which he finished at 13:32, and Ironman Arizona 2015, which he finished in 13:04. He will attempt his third Ironman, Barcelona, in October.

BIKE: Specialized Shiv S-Works PREFERRED BIKE CASE: Scicon Aerocomfort 2.0 TSA Bike Bag REASON FOR CHOOSING THE BIKE CASE: “I’m all for its lightweight feature. It’s very easy to pack the bike with this case, you just have to remove your bike’s wheels and that’s it! No need for bike assembly skills or even a mechanic!”

RATING: COMMENTS: “I wish that it has tougher and more durable wheels, as well as an additional padding to protect the mechanical parts of the bike.”

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Enrico’s most memorable triumph in triathlon is his first Ironman in Arizona last November 2015, which he conquered in 11 hours and 19 minutes.

He is attempting his second Ironman in Barcelona in October.

BIKE: Cervelo P5 Six PREFERRED BIKE CASE: Scicon Aerocomfort 2.0 TSA Bike Bag REASON FOR CHOOSING THE BIKE CASE: “Main reason is the ease of use. Especially when you have a carbon frame bike, it’s not advisable to dismantle and assemble the bike too often. The Scicon Aerocomfort 2.0 TSA Bike Bag allows you to pack your bike by only taking off the latter’s wheels. It’s also spacious enough to accommodate the cockpit of a tri bike.”

RATING: COMMENTS: “Added internal padding would be great, especially to better protect the bike during longhaul flights.”

ARIANA DORMITORIO

Her greatest cycling feats include being hailed as the 2014 ASEAN MTB Cup Women Junior Overall Champion; the 2015 ASEAN MTB Cup Women Elite Overall Champion: and the 2015 Asia MTB Series Leg 1 Women Elite Champion.

BIKE: Specialized S-Works Stumpjumper HT 29er PREFERRED BIKE CASE: Evoc Bike Travel Bag REASON FOR CHOOSING THE BIKE CASE: “What I like about the Evoc Bike Travel Bag is that it has all the compartments I need for my bike’s specific parts. From partitions for my ride’s wheelset up to containers for my bike’s pedals, the bag has it. Also cool are the bag’s zippers which have holes where I can attach locks for added security. It’s also very easy to transport because the bag has wheels, so you can just pull it around like normal luggage.”

RATING: COMMENTS: “I would not want to change anything from the bag’s design as it is already perfect.”

P H OTO S CO U RT E S Y O F FA C E B O O K . CO M / B R A D L E Y.W E I S S .988, P O RT O F TA U R A N G A O F F I C A L P H OTO G R A P H E R , A N D R I U S R A M O N U S , R U N N I N G P H OTO G R A P H E R S , S P E C I A L I Z E D P H I L I P P I N E S , FA C E B O O K . CO M /A R L A N D M A C A S I E B , X A N D E R A N G E L E S , FA C E B O O K . CO M / E N R I CO . M E N I C H E T T I , W I G G L E . CO .U K , E V O C U S A . CO M .

ARLAND MACASIEB

NUTRITION & DIET

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

HOW TO PREVENT IT? Consume food that’s easy to digest. Gels, liquid calories, are highly recommended for shorter more intense races but consuming a bit of solid food during longer races (e.g. full or half-Ironman) may help prevent “taste fatigue.” Remember to choose the right type of fuel depending on how long or intense your races is by practicing with the food or drink in training weeks before the big day.

03

SIDE STITCH

WHY? The jury is out on this one but the most common theories are diaphragm irritation and an engorged liver.

When we try to catch our breath, it usually becomes rapid but shallow. This rapid, shallow breathing irritates our diaphragm. When this happens, it feels as if there’s a very tight rubber band around our chest and abdomen that restricts our breathing. Occasionally, we feel a sharp pain as the condition worsens.

Another theory is that a sudden increase in heart rate results in a physiological response where blood floods our liver. This is very evident during bouts of intense exercise. Our liver swells and presses on our diaphragm.

This results in a stabbing sensation that is very painful and debilitating.

NOTHING CAN BE MORE FRUSTRATING THAN TO BELIEVE YOU’RE IN THE BEST SHAPE OF YOUR LIFE YET HELD BACK BY PAIN IN YOUR MIDSECTION. HERE’S A SHORT OVERVIEW OF THE COMMON DISCOMFORT WE EXPERIENCE WHILE TRAINING OR RACING AND WHAT TO DO ABOUT IT. BY DON VELASCO

01

STOMACH CRAMPS

WHY? Over-consumption of excess gels and sports drinks The body tries to find a balance between our cells and its surrounding fluids, this is considered the isotonic state. Consuming too many gels, or more than the required amount of sports drinks, floods our stomachs with too much sugar. The high number of solutes (sugar molecules) inside our stomach (a hypertonic solution) sends a red flag to the digestive system.

To return to the isotonic state, our stomach lining releases fluids into the stomach to dilute the excess sugar molecules.

HOW TO PREVENT IT? Most people have absorption rates of 200-400 calories per hour; exceeding this leads to bloating and cramps.

Stuffing yourself with 400 calories worth of

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food doesn’t mean it goes into your system immediately for you to benefit from it. Know the maximum number of calories, electrolyte drinks, and supplements your body can take when you’re doing heavy exercise.

02

INDIGESTION

WHY? Consumption of too much food in too short a time.

Whenever we work out, our digestive system takes a back seat in terms of blood supply priority as more blood needs to be pumped into our limbs. The restricted blood flow makes our gut less efficient in digestion. If you consume solid food especially those that are hard to digest (e.g. meat, fiber, fatty food, dairy) less than two hours before a workout or race, it gets “stuck” in your stomach and results in a very unpleasant feeling of fullness, hyperacidity, or heartburn.

04

SORE CORE

WHY? Lack of strength in the core leads to unpleasant pain in the midsection and leads to bad form or technique. A strong core provides stability and generates power for the body as you swim, bike, and run. A solid midsection allows you to maintain higher intensity and better form longer.

HOW TO PREVENT IT? Integrating supplementary core-specific strength and conditioning sessions twice a week can do wonders. The most popular exercises are planks, jackknives, ab-wheel roll outs, and spiderman crawls. These exercises will prevent your core muscles from tiring out too quickly.

DON VELASCO

computer engineer; multisport performance coach and bike fitter; consistent podium finisher and triathlete, Team Sante Barley

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

TAME TUMMY TROUBLES

HOW TO PREVENT IT? Practicing proper breathing is the simplest and most effective solution for the dreaded side stitch. Some coaches recommend following a breathing pattern to prevent it. A common tip is to inhale for two steps and exhale for one. Remember to breathe deeper even if it hurts at first. This will relieve pressure on your diaphragm and will also help lower your heart rate.

R E CO V E R Y

INJURY PRE V ENT ION > R EST > R ELAX AT ION > SEASO N BR EAKS > DO W N TI ME lunch the day after a bender may shake off that hangover, but if you haven’t hydrated properly, your state of dehydration is aggravated.

“Dehydration leads to reduced performance,” says Professor Greg Whyte, a British Olympian and sports scientist. “Hydration also helps control your body temperature so you’re more likely to overheat if you’ve been drinking alcohol,” he adds.

When the alcohol is in your system and your body tries to metabolise it, your liver works extra hard but comes up short of the glucose necessary to fuel your workout, since you have low levels of sugar. Studies show that exercise does help in dealing with nicotine addiction, especially when you are trying to quit. Cigarettes contain carbon monoxide, which decreases the amount of oxygen you can take into your lungs, hence you feel short of breath during a cardio workout. But weeks or even days after quitting, you find you can breathe more easily and the workout isn’t such torture because your lung function has improved.

→ MUSCLE RECOVERY

RACE-READY? THE KEY IS RECOVERY

“TRAIN LIKE A BEAST TO PERFORM LIKE ONE,” SO YOU’VE HEARD. BUT RECOVERY IS JUST AS IMPORTANT. BY HARVIE DE BARON WHY RECOVER WELL?

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

Most athletes and age-groupers can dissect their training programs for the day and follow them to a T. But once done, they forget that recovery is necessary to be able to train at your full potential in the next session. Fatigue is cumulative, so subpar recovery will impact succeeding sessions and your overall race performance. Your immune system is compromised, which may result in more sick days. You can’t train efficiently when you’re sick.

If you train two hours a day, that only accounts for about eight percent of your entire day. What you do outside of training is important and contributes to how you perform where it matters—on race day.

FACTORS IN RECOVERY → EATING HABITS

Certain foods help with recovery while others don’t. Junk food and fast food don’t help your body at all. Food for recovery easily assimilates into the body, such as a clean smoothie made of banana, ripe mango, some greens like lettuce or moringa (malunggay); add a splash of organic milk or nut milk, a spoonful of chia and flaxseed with yogurt, and help kickstart your body’s recovery.

Timing is also important. It isn’t just what you eat right after but what you feed yourself throughout the day. Focusing on high-value nutrient foods will protect your immune system,

help the body repair damaged muscles from training, replenish glycogen stores, and boost your energy for the other tasks you have to do the rest of the day. Examples of high-value nutrient foods include, organic eggs, unprocessed carbs like quinoa or sweet potato, grass-fed meat, fresh fruits and vegetables.

→ QUALITY OF SLEEP

Sleep is your body’s chance to recover. Lack of sleep leads or adds to fatigue. If you haven’t been sleeping at least six hours each night or sleeping well while still pursuing training, you’re longterm health suffers.

→ UNDISTRACTED LEISURE TIME

There is such a thing as spending leisure time wisely to recover. This means laying down or sitting down without clutching along a gadget that distracts you. A calm mind means your body is benefiting from rest. Relaxed rest means true recovery for your body and mind. To attain mental calm and focus, try meditation.

→ CURBING ALCOHOL AND SMOKING

Athletes have the mistaken belief that a regular exercise routine will counter the ill effects of excessive alcohol drinking and smoking. But these two have more known damage to the body’s recovery, despite your efforts to be fit.

Alcohol is a proven diuretic and can lead to dehydration. That one-hour run you did at

A 2015 study made by The Journal of Strength and Conditioning Research states that a massage can help with muscle recovery. Getting a massage eases tightened muscles and encourages relaxation and recovery. Try a deep tissue massage, or a spot massage to target the parts of your body that ache more from exercise.

THE BEST ATHLETES ARE THE ONES THAT RECOVER WELL

There has been a strong correlation between increased resting heart rate and lack of recovery.

Your heart compensates whenever you over-exert to meet the demands of training. So if you’re at rest and your heart rate is still elevated, it may be a sign that your body is not coping or recovering well from your training load. There are many ways to measure fatigue and gauge the quality of your recovery. Here’s something you can do at home: heart rate monitoring. Here’s how to do it: On your rest day, (when you had a chance to sleep in, have little or no stress, and didn’t have a heavy training load the day before) measure your heart rate as soon as you wake up.

Find your pulse at the base of your neck or your wrist.

With your index and middle finger on your pulse, get the number of beats you feel in 10 seconds and multiply this by six to find the number of beats per minute. This will be your baseline heart rate.

On succeeding rest days, measure your heart rate once more at the same time of day as you did with the baseline. If your average heart rate is higher by 3 to 4 beats, it’s nothing to worry about. But anything higher than plus 8 beats to the baseline could be an indicator that you aren’t recovering well.

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

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E X P E RT A D V I C E

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

BIKE HACKS

DIY SOLUTIONS TO COMMON BIKE PROBLEMS WHEN YOUR MECHANIC ISN’T AROUND.

BY SAUL ANTHONY SIBAYAN

hen you run into bike trouble during training or a race, barring severe injury to yourself, it’s no reason to throw in the towel. Some tips to learn and practice:

PROBLEM 2: THE BRAKE CABLE SNAPS SOLUTION: If the brake cable snaps, use your shifter cable as a replacement for brake cables.

You’d rather have brakes at the expense of shifting to other gears.

Adjust the rear derailleur to a gear that is comfortable for you.

You’ll understand what I mean by watching this video https://www.

PROBLEM 1: TIRE EXTERIOR IS DAMAGED SOLUTION: In case of busted tires (for clinchers), meaning the exterior of the tire itself is damaged or has a hole (and you can see the inner tube poking out), a useful, temporary inner patch would be the material (plastic) from an old toothpaste tube. A few years ago, when I busted a tire during a ride, my friend helped me patch up the tire with material from a nearby waste bin. Bring some of these with you in your bike bag during long-distance training or trips. https://www.youtube.com/ watch?v=ctdXw097aMo SEARCH TERMS: GCN’s roadside maintenance + split tire + how to get home

PROBLEM 4: THE CHAIN SNAPS SOLUTION: Your bike bag should have a set of foldable tools that include a chain cutter. If the chain snaps, and there are damaged links, remove the damaged links and then re-connect the chain.

You’ll still be able to continue cycling. https://www.youtube. com/watch?v=xaT4wdwnTtQ SEARCH TERMS: GCN’s roadside maintenance + repair a bike chain

PROBLEM 3: YOUR REAR DERAILLEUR HANGER IS DAMAGED SOLUTION: Cut the chain, and turn it into a single-speed bike. This means you’ll only have one gear combination to use, but at least you can still pedal home or to your destination. Place the chain into the small (inner) chainring and align it with the cog that is of the same line. Again, you won’t have the luxury of shifting but you can still ride home or to the next

GOT A QUESTION? 08

bike shop, and hope that they have the replacement you need for the broken rear derailleur hanger. https://www.youtube.com/watch?v=YHJIMVIvGc&index=6&list=PLUdAMlZtaV1 0EbIfLBFihThx1mvSLSLnz SEARCH TERMS: GCN’s roadside maintenance + broken rear derailleur + how to make a singlespeed)

These are just some hacks I’ve done since I started cycling in 2003.

SAUL ANTHONY SIBAYAN

is a faculty member of UST’s College of Rehabilitation Sciences’ Sports Science Dept.; a fitness coach and co-owner of Favour Eat (F-EAT Meals); strength and conditioning consultant of the UST Taekwondo team; and founder/head coach of Scientific Endurance Coaching & Training. You can reach him at saulsibayan@gmail.com.

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

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P H OTO S CO U RT E S Y O F S H U T T E R S TO C K A N D S A U L A N T H O N Y S I B AYA N ; I L LU S T R AT I O N BY S U E D E L A C R U Z

youtube.com/watch?v=obUkLYa8dE ( SEARCH TERMS: GCN’s roadside maintenance + broken gear cable). You won’t be able to shift, but you can still ride your bike, and continue your trip home, to a bike shop, or until the end of a race.

TRIATHLETES GLOBETROT IN PURSUIT OF IRONMAN MORE THAN 100 FILIPINOS AND PHILIPPINE-BASED TRIATHLETES HEAD OFF TO BARCELONA, TAIWAN, AND LANGKAWI TO CHASE THEIR IRONMAN DREAMS. FIND OUT WHAT MOTIVATES THEM, BE INSPIRED, AND LET’S WISH THEM WELL!

BY MAAN D’ASIS PAMARAN WITH LARA PARPAN • PHOTOS BY JIJO DE GUZMAN

ith the right training, financial resources, and the will, triathlon gives you the chance to travel the world. This is what Philippine triathletes are discovering in their personal quest to be rightfully called an “Ironman,” once they cross the finish line of this grueling race consisting of a 3.8-km swim, a 180-km bike, and a 42-km run. Most professional triathletes finish this race in 8 to 9 hours, while age groupers follow after, mindful of the 17-hour cutoff from gun start.

Probably the biggest contingent from the Philippines are heading off to three Ironman races on the 2016 calendar—Ironman Barcelona in Spain and Ironman Taiwan, both on October 2; and Ironman Langkawi in Malaysia on November 12.

Meet 15 of them—from first-time Ironman participants to a mom with six Ironmans under her belt; to those who’ve trained in two months to two triathletes attempting two Ironmans within six weeks. Find out how they kept going through months of training amid day jobs and family time to prepare for triathlon’s ultimate test.

IRONMAN BARCELONA MARK BUSTAMANTE 40, Fitness First team; Barcelona is his first Ironman attempt Profession: security design and manufacturing Years doing triathlon: 4 Most memorable international triathlon?

Ironman 70.3 in Da Nang, Vietnam in May 2016. I used every ounce of will power just to finish that race.

MARVIN DEL ROSARIO 40, Fitness First team; Barcelona is his first Ironman attempt Profession: entrepreneur and property manager Years doing triathlon: 3 Most memorable international triathlon?

Ironman 70.3 in Da Nang, Vietnam, May 2015. Despite the scorching heat, I finished in under six hours.

Target Finish Time: To finish

Target finish time for IM: It would be such a privilege just to finish.

How do you balance your time for training?

My typical day is early morning training until 11 a.m. Then work. I am home by the time my girls arrive from school and we have an early dinner. This allows me to sneak in a quick swim. After the swim, my wife and I have our quiet time together.

Why did you choose Ironman Barcelona?

IM Barcelona chose me. Everything came together: a big group of friends to train with, a fast course and finally, a place where my wife and family can enjoy.

Which part of the race course in Ironman are you looking forward to? the bike leg: Cool conditions with a beautiful course!

What is your biggest challenge in this race? the 42k run, after a 3.8-km swim and a 180-km bike

Ani (de Leon Brown), my good friend and mentor Maiqui Dayrit, plus sincere friends, they just wouldn’t allow me to quit. My Cebu race was the best thing that happened. It allowed me to reset, reestablish my goals, and focus on training.

What is your challenge on race day?

I have an unusually high sweat rate, so I need to be diligent enough to hydrate and stay on top of my nutrition plan.

Biggest lessons learned: Take it a day at a time. Trust your program and come race day, just execute it. Remember to pray and be thankful to God for the blessing of being able to do this.

ALEX ISIP 43, T12 Camelbak team, Barcelona is his second Ironman attempt after finishing IM

Months spent training for IM : 2

Months spent training for IM : 3

How do you balance your time for work, training, and family? As much as I tried to fit everything into my life, there were days or weeks where I had to compromise. But what I try to keep constant is family.

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Biggest lesson learned: how to value and prioritize. It’s a juggling act for us age groupers. But the moment you realize what’s important, then I think you have things covered.

Why did you choose Barcelona? It’s late in the year ensuring cooler weather. I also turned 40 and my wife Ines and I are celebrating 10 years of marriage. I love to bike; it’s my strongest leg. The route is along the Mediterranean so it should be very scenic.

What challenges have you overcome?

I had a disappointing result in the Cobra Ironman 70.3 Cebu race, and even the idea of doing Barcelona was in jeopardy. But after deliberation and advice from coach

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Melbourne 2015 Profession: car restorer

What challenge do you need to overcome on race day? The 42-km run, which is the last leg when mental and physical fatigue can set in.

Biggest lesson learned: It’s best to train with a team because it’s good to have your teammates push you.

You cannot do it on your own.

JOEY MARCELO 43, Sante Barley team; Barcelona is his second IM attempt after finishing IM Melbourne 2014 Profession: businessman Years doing triathlon: 4 Most memorable triathlon: Ironman Melbourne 2014 was my first Ironman and I wasn’t able to complete the coach’s training program. It tested my endurance and I was very happy with my strong finish.

Years doing triathlon: 6

Months spent training for IM: all year round

Months spent training for IM: 9

Target finish time: 13 hours

Target finish time: sub-12 hours

How did you prepare? I focused on the swim, because it will be a challenge to swim in a wetsuit.

I am not a [naturally gifted] swimmer and the currents seem to be strong.

How did you prepare for Barcelona? I focused on bike training. I start training at 6:30 a.m. so I can go to work after.

Why IM Barcelona? As team captain, it was a group decision. Eleven members of our team will go. The race course is mostly flat.

What part of the race course are you looking forward to? I am most excited about the swim. I want to have a good swim split.

How did you balance your time with training? My top five priorities are God, Business, Family, Ministry and Myself, which means my triathlon [training]. I’m not required in the office in the mornings, and I do work after training outdoors or in the gym.

Regardless of affiliation, members of Team Philippines to IM Barcelona forged friendships through months of training.

OPPOSITE PAGE: (from left to right, standing) Jose Moreno, Vinzent Querol, David Richmond, Mark Bustamante, Joey Marcelo; (middle) David Bucad; (seated) Richard Santiago, Mico Torres, and Atty. Jose Mari Magsalin.

THIS PAGE: (from left to right, standing) Jonah Rivera, Marvin del Rosario, Sancho Honrado, Keith Peralta, Jericho Salonga, Alex Isip, Jiffy Chua; (seated) Enrico Menichetti, Erich Taca

What are you looking forward to in Barcelona? The run, because it is where I find my strength. Spain is also known for its beautiful coasts and we will be running and biking by the seaside.

Biggest lessons learned: Consistency in training. You need to train every day so that your body will get used to the load and it will help you manage fatigue.

Why IM Barcelona? When my teammates and I compete abroad, we make it a race-cation. Our partners take care of the itinerary and we go sightseeing after the race.

This will be the first time for me and my wife to go to Barcelona, and it’s my birthday month.

Biggest lesson learned? Planning and preparation are important. You don’t decide to do Ironman one day without training for it.

JOSE LUIS MORENO 45, Polo Tri team; Barcelona is his 1st Ironman attempt Profession: investor Years doing triathlon: 6 Most memorable triathlon: Ironman 70.3 in Honu in 2013 and the Cobra Ironman 70.3 in Cebu 2013 where I finished in 5(h):30 (m).

Months spent training for IM: 8 Target finish time: Anything under 13 hours, would be nice.

In the homestretch, what did you focus on?

I got lots of rest to repair my muscles and ate properly How do you balance your time with training?

I knew that in training for this race, something had to give—either work, family, or social life. I allocated my mornings to training.

it seems like a fast one. Once I’m off the bike, which I consider the most challenging, I will only rely on myself to get to the finish line.

What challenges have you overcome?

Mostly health issues. I got sick for a few weeks during training.

Biggest lesson learned: Anything can be achieved through hard work and a positive mind set.

KEITH PERALTA 42, Sante Barley team; Barcelona is his 2nd Ironman attempt after finishing Ironman Arizona 2015 Profession: businessman Years doing triathlon: 6 Months spent training for IM: 9 Target finish time: sub-11 hours. In Barcelona, I hope to break the fast record for the Philippines.

How do you balance your time? Eight hours of sleep are important. I sleep by 9 p.m. or 10 p.m. so I can have the energy to do everything. I have three kids, aged 12, 10, and three. It’s a must to spend time with them. I also run a business.

Why IM Barcelona? Barcelona is a relatively faster course, plus the weather is good, and bingeing on Spanish food after the race!

How did you prepare for Barcelona?

I wanted to improve on my bike in order for me to run better. I ramped up my mileage on my bike rides, training indoors twice a week, then at Clark [in Pampanga] once a week. I went from 120 (kms) to 140, then 160 to 180, and 200 kms. Then I tapered.

Which part of the race course are you looking forward to? The run, because

What were some of your challenges?

Last year, I was injured in a race and

ROBERT JONAH RIVERA 40, Sante Barley team; Barcelona is his 3rd Ironman attempt after finishing Ironman Melbourne 2014 and Ironman Arizona 2015

it took me four months of therapy to get back in condition. I had to train harder, while spending time with family and on the business.

On the race course I plan to discipline and pace myself. I hope I do well.

Profession: manager of pre-owned car dealership

ENRICO MENICHETTI 35, REVV team; Barcelona is his second Ironman attempt after finishing Ironman Arizona 2015

Years doing triathlon: 5 years Most memorable triathlon: Ironman Melbourne in 2014 which was my first Ironman. I finished it in decent time.

Profession: business executive

Months spent training: 3

Years doing triathlon: 4

Target finish time: “sub-Jonah” which is under 13(h):04(m)

Most memorable triathlon: Ironman 70.3 in Mallorca, Spain because I got to race with my brother.

How did you train for Barcelona? I focused on bike training and mileage, and practicing nutrition for the race. I start at 5 a.m., training outdoors. I’m done by 8:30 a.m., and work from 9 a.m. to 6 p.m. I go straight home and have dinner with my family, which is non-negotiable. Saturdays and Sundays are for more team training and long workouts.

Months spent training for IM: 4 months Target finish time: The best that I can do.

How did you prepare for Barcelona? I stuck to my training plan and my target mileage. Closer to race day, I focused on preparing mentally for it. I visualize and get to a state where I don’t doubt myself.

How did you balance your time with training?

I have a full-time job and I travel a lot, so I plan my weekends, and train around my meetings and work. I start at 5 a.m. and get to the office by 10 a.m. Then I train in the evening.

My social life suffered most, with friends and my girlfriend asking when they can see me again.

Why IM Barcelona? My family is in Belgium, so they can come over and watch me race. I see them only once a year, so this will be special for me.

What’s your motivation? God blessed me with strength and ability, so I use these to honor Him. What challenges did you encounter in training? I trained for only three months. But I race year round, so I count that as preparation. On race day, you never know how strong the current is on the swim or if there are headwinds on the bike.

You just have to tough it out.

Biggest lessons learned: I have learned to be more patient and disciplined. I appreciate my family more because I am away from them too often.

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WHEN INJURY STRIKES

Members of Team Philippines off on the Ironman Asia races: (clockwise) Reujenson Lista, Nylah Bautista, James Rosca, Retzel Orquiza, Carlo Maniebo, Laarni Paredes

RICHARD SANTIAGO 44 of Camelbak team; Barcelona was to be his second Ironman attempt after finishing IM Melbourne 2015 in under 12 hours. But with barely two weeks to go, he unfortunately encountered an accident on a taper ride in Pampanga. He’s taken this in stride and will continue his trip to Spain to support the Philippine team.

SCAN THE ICON

Profession: entrepreneur Years doing triathlon: 7 Most memorable triathlon: Xterra Maui (Hawaii) 2012. It was my first world championship. Malalakas ang participants. Even the 60-year-old women were faster than me!

Months spent training: 6 How did you prepare for Barcelona? My preps included long bike rides and long runs.

I trained from 6:30 a.m. to 10 a.m. on weekdays. Weekend training was more distance-based.

How did you balance your time with training?

I learned to delegate. My wife is also a triathlete, so there are no problems when I tell her that I have to go out to train.

How did you get into the accident?

It happened in Clark last September 18. I was on my bike when a car pulled out from its lane to overtake. The car smacked right into my bike, sent me to the ground. I incurred a fractured 7th rib and a scaphoid fracture, so I have limited range of motion in my left arm which has to be in a cast for eight weeks.

How do you feel about missing IM this year?

When my doctor told me I could’t race, you can’t imagine my emotion.

Depression struck. But with the continued support and love of my wife Michelle, family, teammates, and friends, I realized I’m still blessed.

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IRONMAN TAIWAN NYLAH BAUTISTA 38, Velo Trix and Alveo Ayala Land team; Taiwan is her second Ironman attempt after finishing IM Langkawi 2015

a race-cation? Exploring Asia by racing is my thing.

Profession: entrepreneur

Biggest lessons learned: I have respect for the sport. It entails a lot of discipline, hard work, and determination. I used to be asthmatic and a non-sports person, but if you find your passion, there will be no stopping you.

Years doing triathlon: 4 Most memorable triathlon: It’s Ironman Langkawi, one of the five toughest IM races. I felt my body was giving up but with the support of family, the spectators, and other racers, I drew my energy from the crowd and had a strong finish.

Months spent training: 8 Target finish time: Finish strong

What challenges did you overcome in training? I had to protect myself from colds and flu. I didn’t push myself when I didn’t feel well, and remembered that the reason why I do triathlon is to be healthy.

JAMES ROSCA 46, Greenhills Tri Team; Taiwan is his first Ironman attempt

How did you train for IM? I focused on the bike and run. That is where the test of endurance comes in.

Profession: businessman

Why IM Taiwan? I have been there and I love the culture, the food, and also the vibe— so why not turn it into

Most memorable triathlon: Cobra Ironman 70.3 Cebu 2012. I only learned to swim that year and my

Years doing triathlon: 4 years

training for the other disciplines was minimal. My teammates weren’t sure I’d finish. But I did, in 7(h):52(m).

Months spent training: 12 Target finish time: under 17 hours What did you focus on in training for IM? Doing more mileage in the swim, bike, and run.

How did you balance your time with training? I work from 8:30 a.m. to 5:30 p.m., so on some days I swim at 6 a.m., or bike, or run from 5:00 a.m. to 8:00 a.m. On other days, I do my training from 8:00 p.m. to midnight, after dinner with the family. I learned to balance my weekend. I train for a half a day. We go to church together on Saturday or Sunday, and have at least two family meals together.

Why IM Taiwan? It’s near the Philippines, so there’s minimal acclimatization and travel time.

Based on the map, the bike course is relatively easier. This is my first Ironman and I want to make sure I can finish and enjoy it.

IRONMAN LANGKAWI Next steps: It’s still a go for Barcelona.

I will happily support the Philippine contingent. I hope to recover fast and see results this December. By then, I can plan my Ironman for next year. I have registered for Cape Epic, an eight-day mountain bike race in March 2017 in South Africa.

Biggest lessons learned: I learned to strike a balance between training and family, while making sure that the business is not left behind. (After the accident:) Train indoors during taper weeks or two weeks before the race.

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LAARNI A. PAREDES 37, Team Herbalife; Langkawi is Laarni’s 7th Ironman attempt Profession: digital content manager Years doing triathlon: 8 Most memorable triathlon: The Ford Ironman World Championships in Kona in 2010. I finished in 14(h):25(m). I felt very proud to reach Kona after only two years in triathlon, but

I also remember feeling very inadequate, surrounded by true world-class athletes. It was a humbling experience.

Target finish time: 13 hours or less

work. I peel myself away from the computer around 5 p.m., then I train for up to 1.5 hours. When work is not so hectic, I take a break and swim for about an hour. When the nanny leaves at 6:30 p.m., I have dinner with the family, do the dishes, prepare my little girl for bed.

How do you balance your time for training? I wake up at 6 a.m., prepare breakfast for my family.

I take care of my little girl until the nanny arrives at 9:30 a.m., then I go to my home-office to

Why IM Langkawi? I like the food, the people, and it’s relatively inexpensive to race there.

It’s also where I first got my firstever Ironman finisher medal in 2009, and where I qualified for Kona in 2010.

Months spent training for IM: I keep myself fit throughout the year, but crunch-time is always 10 weeks before Ironman.

What challenges have you overcome?

I work anywhere from 40-60 hours a week, including weekends. I insist on being a hands-on mom, that’s why our nanny doesn’t live with us.

Which part of IM Langkawi are you looking forward to? I like the run part because, it’s one discipline away from the finish line. I get to discover a lot about how deep I can still dig.

What is your biggest challenge on race day? Finding the right pace. I don’t want to go too slow (I might lose time) or too fast that I’ll end up doing a walkathon on the run.

Biggest lessons learned: Training for an Ironman is a very timeconsuming, tiring, and expensive endeavor. I often talk to myself: “Look I know you’re tired, but your

next article won’t write itself; or your four-year-old can’t read that bedtime story by herself, but you have to find the energy for other things in your daily life.”

CARLO MANIEBO 27, Team Herbalife; for this consistent podium finisher in his age group, Langkawi is his first Ironman attempt Years doing triathlon: 2 Months spent training for IM: 3 Target finish time: Just to finish.

What did you focus on training for IM? I focused on bike climbs because

TWO IRONMANS IN SIX WEEKS REUJEN LISTA 47, Gold Tri team; Taiwan and Langkawi will be his fifth and sixth Ironman-branded race attempts Profession: business development/ rockstar Years doing triathlon: 6 Most memorable triathlon: Ironman 70.3 Camarines Sur in 2010. I just winged it and finished in 6(h):42(m). My first Ironman Langkawi 2014 where doctors said I almost died. I spent a night in ICU in Langkawi and a week in Makati Medical Center. I finished that race in 13(h):42(m).

Biggest lessons learned: If you love [triathlon], no matter what the challenges are, you will prevail.

The race is just a dessert, the main course is the training and the journey. If it’s easy, then it’s not an Ironman. I learned that I am still crazy enough to do this, again, and again, and again.

RETZEL ORQUIZA 36, WU Crew; Ironman Taiwan and Ironman Langkawi will be his fifth and sixth Ironmanbranded race attempts Profession: IT consultant Years doing triathlon: 12

Target finish time: I just want to finish.

Most memorable triathlon: The Xterra off-road triathlon world championships in Maui in 2011.

I raced with the best in the world in under four hours, and spent three weeks in perhaps the most beautiful place I‘ve ever been to.

What’s your strategy to finish these two races well? Just enjoy.

What specific training routines are you focused on? Speed drills and time trials.

How do you balance your time for training?

My usual day starts at 6 a.m. when I train for two hours depending on the program; then I go to work, then train again.

Why IM Taiwan and IM Langkawi?

Because it’s there. I intend to finish 12 Ironmans to qualify for the IM Kona Legacy so I can do the world championships someday.

Which part of the race course are you looking forward to? The run, because I know I can walk it.

Why IM Langkawi? It’s in Asia, so malapit lang. It’s my first time to race abroad. I am excited for the run because I want to see kung kaya pa ng legs ko ang takbuhan.

What was your typical training day like?

A typical day is waking up at 5 a.m. for a one hour swim, or for a 21-km bike. From Tuesdays to Sundays I devote two to three hours for training.

Biggest lessons learned: The value of discipline, consistency, and hard work. I am the youngest in our team and the veterans tell me na mag-focus lang, and to have consistency in training kasi ’yun ang importante.

Meet two triathletes who dare to push their limits— Reujenson Lista, 47, and Retzel Orquiza, 36, who will do both Ironman Taiwan and Ironman Langkawi this year.

Months spent training for IM: 6 What made you decide to do both races, just weeks apart? If there was an Ironman weekly, I would do it!

of the terrain that I will tackle in Langkawi.

Weeks spent training for IM: 14 weeks Target finish time: 11(h):56(m) What specific training routines have you focused on? Long bike rides; long bricks.

What made you decide to do both races, just weeks apart? Doing both will entail only one training block while getting two Ironman races in for the Kona legacy.

What’s your strategy to finish these two races well? Getting the mileage and key workouts done for IM Taiwan, while being able to recover and rebuild for IM Langkawi.

How do you balance your time for training? On weekdays, I do short workouts before and after work.

On weekends, I do a long bike on Saturday mornings and a long run on Sunday mornings. I am done by lunch to get some family time after.

Why did you choose these two Ironman races? Taiwan and Langkawi don’t take up too much travel time, and they are the "cheapest" races for Pinoys.

Which part of the race course in these Ironmans are you looking forward to? It’s the bike leg since it’s the longest discipline (in terms of time). It will make or break my race if I don‘t hit my targets.

What do you think will be your biggest challenge on race day itself? The biggest challenge for me has always been the swim. I don’t swim a lot.

Biggest lesson learned: The value of rest and recovery to avoid getting sick and injured.

KNOW YOUR IRONMAN RACES BARCELONA, SPAIN October 2, 2016

Weather: Ocean temperature is comfortable for swimming, though wetsuits may be required. Outdoor temperature is 22°C and 25°C. 69 number of parks and gardens Famous residents: Pablo Picasso, Joan Miro, Salvador Dali, and Antonio Gaudi New route changes: 3-lap run includingthe neighboring villages of Pineda del Mar and Santa Susanna to picturesque Calella. The 2-lap bike is one of the fastest in Ironman Europe.

40: number of qualifying slots for the 2017 World Championship in Kailua-Kona up for grabs.

Top triathletes in 2015: David Plese of Slovenia who finished in 8:02:20 and Yvonne Van Vlerken of the Netherlands with 8:46:44.

PENGHU, TAIWAN

October 2, 2016 Ilha Formosa (“Beautiful Island”) is how the Portuguese called Taiwan when they first saw it from their ships 500 years ago.

Cuisine: A mix of traditional dishes from China’s different provinces.

Among the specialties are hot stuffed dumplings, sliced noodles, liver soup, oyster omelets, and exotic dishes such as snake meal and snake wine.

Ironman Taiwan is held in Penghu, also known as the Pescadores Islands, located southwest of the Taiwan Strait. The area is famous for its beautiful beaches, glorious temples, and the traditional Taiwanese-style homes with coral walls.

Top triathletes in 2015: Domenico Passuello of Italy who topped at 8:25:54, and Dede Griesbauer of the US with 9:20:23

LANGKAWI, MALAYSIA

November 12, 2016 Langkawi’s official name: Langkawi Permata Kedah, or “Jewel of Kedah” 40: number of qualifying slots for the 2017 World Championship in Kailua-Kona The IM Langkawi course, regarded as one of the world’s toughest, starts from the white beaches of Pantai Kok with a two-loop triangle out-and-back course, followed by a two-loop bike course towards the rolling hills of Datai and the fringes of Kuah town.

Top triathletes in 2015: Mike Aigroz of Switzerland who finished at 8:52:02 and two-time Langkawi pro champion Diana Reisler of Germany, with a 9:37:06 finish.

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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

HIIT* or Miss?

*High Intensity Interval Training

Be Fit in 4 Minutes

IS IT ALL ABOUT TIME OR DISTANCE? THERE ARE TWO METHODS OF TRAINING TO REACH RACE GOALS. BOTH HAVE THEIR MERITS. BY SAUL ANTHONY I. SIBAYAN, MSS, TSAC-F

I have received inquiries on what’s the best, more efficient way to train: Is it distance-based or time-based workouts?

I personally prefer giving training programs that are time-based. This is because the processes of the human body, such as sleep, energy levels, and hunger are based on time.

THE RATIONALE BEHIND TIME-BASED WORKOUTS This has to do with the concept of bioenergetics, which refers to the three energy systems the body undergoes based on the effort it exerts. These systems are phosphagen, glycolytic, and oxidative. The phosphagenic system is for immediate energy that demands quick fuel but only lasts up to 10 seconds, such as jumping to reach an object on a high shelf or the 100-meter dash (Usain Bolt’s Rio Olympics winning time is 9.81 seconds). The glycolytic system is for short-term bouts that use carbohydrate like blood glucose and glycogen stored in the muscle and liver as fuel. This lasts from around 30 seconds to two minutes in duration like the 400-meter dash (Wayde van Niekerk’s Rio

“WHATEVER TRAINING STYLE YOU CHOOSE, WHAT MATTERS IS THAT IT MAKES YOU IMPROVE AND REACH YOUR GOALS” Olympics winning time is 43.03 seconds). The oxidative system is for long-term energy that uses oxygen and fat for fuel. You tap into this when you’re going to run all-out for as long as possible.

You go through the three systems with this kind of effort: sprinting at the start (phosphagen), then running a bit faster than normal (glycolytic), and when your fast fuel stores are all gone and fatigue sets in, you’ll be walking (oxidative). Notice that our body’s energy systems are all based on time as well.

Training based on time hones our perceived rate of exertion, which is a vital skill for racing. We become able to tune our bodies

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to identify what that certain pace or power output is that we can sustain. On a daily basis, you might want to squeeze in a workout in an already-hectic schedule. Training based on time would be a better fit and more efficient use of time. After a long layoff from training or during days where we don’t feel well, training based on time won’t tempt you into overdoing it (especially when you remember how fast you were before the hiatus) and keeps your ego in check. This saves your psyche as well.

THE RATIONALE BEHIND DISTANCE-BASED WORKOUTS So if the body’s energy systems are time-based, why do we have distance-based programs? This is because endurance events have set distances to be finished. An Olympic distance is 1-km swim, 40-km bike, and a 10-km ride. An Ironman is 3.8-km swim, 180-km bike, 42-km run; there are 42-km runs. The list goes on.

Just remember that intensity is inversely proportional to duration, and not distance. Time and intensity should be considered first in relation to distance. Say you’re doing the 90-km bike leg of a half-Ironman triathlon. Your target time was three hours at 80 percent effort. But winds on race day leave you with two choices: push harder than 80 percent effort to reach your target but risk exhaustion and walking the 21-km run after, or do you drop the intensity so you can still have gas for the half-marathon even if you don’t reach your bike target time? The answer would be to lower the intensity to save some precious fuel for the run leg.

Training based on distance gives you a sense of accomplishment, knowing that you are ready for a feat of finishing an Audax 200-km or 400-km ride. The distance workout teaches you to pace yourself for the distance, and when and how to push our efforts. If you feel that you can still sprint near the end of an interval, then you’ll need to set a quicker pace on the next set instead of having the habit of pushing then easing off.

Whatever training style you choose, what matters is that it makes you improve and reach your goals, relatively injury-free, and in your best form for the big day.

Disclaimer: Opinions stated in this article is solely from the author and does not express or reflect the view of Endurance Sports Magazine Philippines.

DISCLAIMER: HIIT is not for everyone. The American College of Sports Medicine (ACSM) has noted that “Persons who have been living rather sedentary lifestyles or periods of physical inactivity may have an increased coronary disease risk to high intensity exercise. Family history, cigarette smoking, hypertension, diabetes (or pre-diabetes), abnormal cholesterol levels and obesity will increase this risk. Medical clearance from a physician may be an appropriate safety measure for anyone with these conditions before staring HIIT or any exercise training.”* For more information about HIIT, visit https:// www.acsm.org/docs/brochures/highintensity-interval-training.pdf * Reprinted with permission of the American College of Sports Medicine. Copyright © 2014 American College of Sports Medicine.

SAUL ANTHONY SIBAYAN

is a faculty member of UST’s College of Rehabilitation Sciences’ Sports Science Dept.; a fitness coach and co-owner of Favour Eat (F-EAT Meals); strength and conditioning consultant of the UST Taekwondo team; and founder/head coach of Scientific Endurance Coaching & Training. You can reach him at saulsibayan@gmail.com.

P H OTO CO U RT E S Y O F S H U T T E R S TO C K

TRAINING FOR ENDURANCE SPORTS:

For sure you have heard about this craze in the fitness industry of utilizing high intensity workouts into one’s training to promote improvements in aerobic fitness and also fat loss.

Thanks to the researches done

by Dr. Izumi Tabata, who has done numerous studies on interval training.

The Tabata protocol consists of performing an all-out physical activity for 20 seconds and then resting or recovering for 10 seconds, and repeating this on-and-off pattern until you finish 4 minutes. This has been shown to improve VO2max (also known as maximial aerobic capacity), an indicator of cardiovascular fitness and aerobic endurance.

HIIT makes you catch your breath due to oxygen debt. This is what we call Excess Post-exercise Oxygen Consumption (EPOC), which continually elevates your metabolism until you have paid all the oxygen debt that you have incurred from the HIIT workout. This elevated metabolism makes you burn more calories and fat even after the exercise proper!

Other than those two benefits, it makes you efficient by working out with less time but reaping almost the same results as longer workouts. You can do it anywhere without any equipment. My favorite body weight exercises that are metabolic in nature are the mountain climbers and burpees.

What are you waiting for? 4 minutes is just 0.3% of your time per day!

COBRA IRONMAN ASIA PACIFIC CHAMPIONSHIPS PRESENTED

BY FORD AUGUST 7, 2016 | CEBU CITY PHOTOS COURTESY OF IRONMAN ASIA-PACIFIC FACEBOOK PAGE AND WWW.FACEBOOK.COM/IM703CEBU/

Australian Tim Reed successfully defended his title at the Cobra Ironman 70.3 Asia-Pacific Championships in Cebu with a blistering time of 3:51:46. His run split of 80 minutes for the halfmarathon leg of the race propelled his bid to retain the Asia-Pacific title he won in Auckland last year. Three-time Ironman world champion Craig Alexander demonstrated enduring strength to take second place, coming in less than four minutes after Reed’s finish. Sam Betten completed an all-Australian podium sweep at third place. “I had a tough swim and I was positioned badly on the lane rope but I managed to get back to the lead pack. On the bike I really had to go for the first 10 to 15 kilometers and I made the move to put the pressure on everyone,” recalls Reed. “I knew there were some fantastic runners and I knew I didn’t want to get off the bike with everyone having fresh legs. I didn’t shake anyone, but I know some of them are feeling a little bit sore on the run. I had a really bad patch but thankfully it all came good for the last six to seven kilometers,” he added.

In the women’s pro category, it was victory once more for the Queen of Cebu, Switzerland’s Caroline “Xena” Steffen at 4:16:19, stretching her wins in the Cobra Ironman 70.3 in Cebu to five.

Radka Vodickova of the Czech Republic came in second with a time of 4:18:29, with Australian Sarah Crowley at 4:21:53.

“It is an absolutely stunning course, but the wind did not make it easy on the way back,” said Steffen “I never take anything for granted. I’m proud to be fit and healthy and win in Cebu for the fifth time in a row.”

A total of 2,500 triathletes from 45 countries including former world champions and rising stars of the sport joined the 8th year of the Cobra Ironman 70.3 Philippines. The swim kicked off at the beautiful Shangri-La Mactan Beach, with the 90-km bike traversing four Cebu towns, and the 21-km run winding along Punta Engano road in Mactan island, lined with thousands of townsfolk cheering the participants.“It is very Kona-esque . If you want to race Kona, do this race—the heat, the wind, the atmosphere, the crowd. This race is the jewel of the crown here in Asia,” said Geoff Meyer, CEO, World Triathlon Corporation for Asia Pacific.

Fifty qualifying age group slots for the 2017 Ironman 70.3 World Championship in Chattanooga, Tennessee were given out.

LIST OF WINNERS Top 5 Pro Men 3:51:46 Tim Reed 3:55:01 Craig Alexander 3:57:15 Sam Betten 3:58:42 Braden Currie 4:00:08 Antony Costes

Top 5 Pro Women 4:16:19 Caroline Steffen 4:18:29 Radka Vodickova 4:21:53 Sarah Crowley 4:31:12 Judith Corachan Vaquera 4:33:30 Dimity-Lee Duke

For full race results, visit: http://ap.ironman.com/triathlon/coverage/athlete-tracker. aspx?race=philippines70.3&y=2016#axzz4GWa3BuKz

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MT. MAYON TRIATHLON 2016

AUGUST 14, 2016 | LEGAZPI CITY

PHOTOS COURTESY OF CS PHOTOGRAPHY AND ALEX SALLAN VIA MT. MAYON TRIATHLON FACEBOOK PAGE

Filipino elite triathletes John Leerams Chicano and Kim Kilgroe led this year’s winners and finishers of the Mt. Mayon Triathlon, one of the country’s most scenic Olympic distance triathlons.

Chicano clocked in 2:07:36 to secure the top spot. Mark Hosana slid into second at 2:10:56, with Benjamin Rana coming in third at 2:39:59.

Kilgroe led the female elite division with a time of 2:26:33, followed by LC Langit who clocked in 3:09:52.

The triathlon is well-known for Mt. Mayon which stands majestically in the distance throughout the course, which starts with a 1.5-km swim off Legazpi Blvd. followed by a fast, aero 40-km bike ride amid rustic landscapes and into the city proper, and completed by a 10-km run along the coast.

For full race results, visit: http://www.mtmayontri.com/results2016/

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ABOITIZ TRI 2016

SEPTEMBER 3, 2016 | PICO DE LORO, NASUGBU, BATANGAS PHOTOS COURTESY OF BIKE KING PHILIPPINES AND PHOTO-OPS PHOTOGRAPHY

An age-grouper whose expectation was merely to land in the Top 10, clinched first place with an impressive 2:08:58 finish time at the 3rd year of the Aboitiz Tri2016. Ben Regan of the Fitness First team won the 1.5-km swim, 40-km bike, and 10-km run event organized by Bike King and title sponsor Aboitiz Equity Ventures.

Coming in at second place was One Triathlon Team’s Neil Adrian Aynera at 2:15:56, followed by last year’s champion Mervin Rencel Santiago (2:16:21) of Sante Barley Team.

“I did not expect to win. I felt I could just make the Top 10 finishers. There were some challenges along the way, like the sea’s current going out

and the first hill on the bike, but I managed to get over them and I even enjoyed running around the lagoon,” Regan said.

Elite triathlete and National Team coach Ani de Leon-Brown led the women’s category at 2:43:34.

Maria Danielle Infantado of One Triathlon scored second place at 2:47:36 while Celma Hitalia of Century Tri Hard finished third at 2:54:05.

“It is our third time to organize this event, and every year, our athletes continue to raise the level of competition with the same spirit of sportsmanship through every challenge,” said Txabi Aboitiz, chief human resources Officer of Aboitiz Equity Ventures Inc.

LIST OF WINNERS AGE-GROUP WINNERS 18-24 2:33:37 Alfiero Zyro Manzanilla 3:33:49 Alexandra Faith Garcia 25-29 2:29:56 Eugene Garcia 3:04:59 Kriska Sto. Domingo 30-34 2:20:24 Benjie Zapata 2:55:00 Katelyn Kearney 35-39 2:19: 30 Joseph Miller 3:38:02 Nina Beltran

40-44 2:29:46 Noel Salvador 3:05:00 Francesca Carpo Female 45-above 3:08:53 Geraldine Abuan 45-49 2:33:12 Peter Gonzales 50-54 2:51:00 Lorenzo Ocampo 55-above 2:40:06 Cyril Rocke

RELAY CHAMPIONS • Team Ciclo (all-male) • SN AboitizPower Tri Team 2 (all-female) • Team Ellis (mixed) TRIATHLON TEAM COMPETITIONS* 13:25:09 One Triathlon Team 13:27:51 Team Podium BF Baguio 14:02:03 Sante Barley Tri Team

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*COMBINATION OF THE FINISH TIMES OF THE FIVE FASTEST MEMBERS

For full race results, visit: http://bit.ly/2czqzap ENDURANCE SPORTS | WWW.ENDURANCE.PH

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CROWIE SIGNS A LIFETIME CONTRACT WITH NEWTON

AUGUST 6, 2016 / SHANGRI-LA MACTAN CEBU P H OTO S CO U RT E S Y O F N E W TO N P H I L I P P I N E S .

Three-time Ironman world championship winner Craig “Crowie” Alexander shared the stage with Philippine Newton ambassadors on the sidelines of the Cobra Ironman 70.3 Asia Pacific Championships last August. Like Crowie, who signed a lifetime contract with Newton in March 2016, these fierce Newton-committed athletes trust only Newton Running Shoes not only for the big event but for rest of their running and triathlon careers.

So with his favorite Newtons, the King of Kona, pulled off a fantastic 1-hour, 23-minute in the 21-kilometer run leg of the Cobra Ironman 70.3 after cycling 90 kilometers in blustery conditions. Even in the heat, Crowie, at 43, showed the world that he still had what it took to podium at the 70.3 distance, romping off with a strong 2nd place finish.

The Philippine Newton ambassadors produced strong performance and podium finishes in the age-group divisions, led by Chang Hitalia (1st place F50-54), Edward Luna (2nd place M45-49) ,and Ronald Molit (2nd place M30-34). Speedy Kira Ellis also wore Newtons as she won the Ironkids (F9-10) division the day before.

Crowie has been part of the Newton family since the company’s debut in 2007. These high-performance shoes have been an essential part of his training and racing toolkit and are key to his racing success. Newtons are designed to encourage a natural and efficient running form. The responsive action-reaction technology literally propels runners toward better performance. This, together with the full-foot protection provided by the shoe architecture, and cool colors, has inspired loyalty from runners and triathletes.

FILINVEST CITY ENDURANCE WEEKEND

OCTOBER 8-9, 2016 | FILINVEST CITY, ALABANG, MUNTINLUPA P H OTO S CO U RT E S Y O F R A I Z A C A B U G WA N G .

October 8 and 9 will absolutely be one wild and wonderful weekend for mountain biking mavens as Filinvest City mounts its eponymous Endurance Weekend event in its prime Alabang, Muntinlupa property.

Registrants will have to conquer a loop course of up to 6.2 km, consisting of singletrack and asphalt roads, which will be marked by arrows, buntings, and traffic cones. What makes this additionally challenging is that the route will be done in reverse.

This annual MTB race, on its fourth year since inception, will have three main categories: the 24-Hour, 12-Hour, and 6-Hour MTB races. October 8 is for the 24-Hour and 12-Hour tilts. The 6-Hour race is on October 9.

Participants can choose to race individually or as a team in the 24-Hour and 12-Hour categories. The 6-Hour ride is open to individuals only. For the 24-Hour race’s team category, a group must have three allmale or female-and-male members, while the 12-Hour team competition requires two participants, either all-male or one male/ one female.

Solo riders of the 24-Hour category will have to complete a total of 24 laps to be declared as finisher, while the 12-Hour and 6-Hour individual bikers have to surmount 12 and 6 laps, respectively. The 24-Hour team category, on one hand, requires each team member to complete eight laps to be a part of the finishers’ roster, while teams in the 12Hour category have to survive six laps each.

Interested parties may sign up at the following registration centers: Paulina’s Cycle Center Blue Bay Walk, Pres. Diosdado Macapagal Ave., Pasay City

John Wilkie Bike Shop J. P. Rizal St., Barangay Concepcion I, Marikina City

The Brick Multisport Store Woodridge Apartments, Mckinley Hill, Taguig City

South Cycle Suite 104, Greenworld Plaza, President Ave., BF Homes, Paranaque City

Velocipede Bike Shop Building B Royal Place Mall, Beirut Street, Don Antonio, Quezon City

Cycling Zone Shell Gas Station, Alabang Zapote-Road, Muntinlupa

Storck Store Manila United St., Mandaluyong City

Multisport Hub Solenad 3, Nuvali, Sta. Rosa, Laguna

Epic Cycles Unit 114 Commercenter Bldg., Filinvest Ave., Filinvest City, Alabang, Muntinlupa

For more details, visit facebook.com/FilinvestCityOFFICIAL and http://filinvestcity.com/ news_and_events/endurance-weekend-2016.

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

PHOTOS COURTESY OF RAIZA CABUGWANG

Top US recovery footwear brand Telic launched its products in the Philippines last August, emphasizing its American heritage that drives the production of its high quality products.

Telic principals Bill Taylor, vice president for global sales of Telic International, Michael S. Klecheski, the deputy chief of mission at the U.S. Embassy in Manila, Mike Todd chief executive officer and founder of sales agency, Two Deck, which helps Telic secure business in regional markets, were present at the event.

“One of the most important relationships in any cooperation between two countries is the relationship between business. It really establishes a stake for both sides in continuing that relationship and strengthening it, and that’s another reason why we’re pleased that…we now have Telic here,” said Klecheski.

Telic’s products are known among athletes and active lifestyle enthusiasts as an aid to recovery. Among its notable features are its Terox material that reacts with the body’s temperature and softens as needed, making the footwear feel like a natural extension of one’s feet; its Novalon™ technology that is engineered to provide a unique weight and pressure distribution; its textured foot bed that gives a gentle massaging effect, as well as its recyclable, lightweight, and waterproof qualities.

Founded by Rocco Azzarito in Idaho in 2012, Telic began with only one style in three colors but gained a strong following and was named“Best Comfort Shoe” by the New York Times Reader’s Choice Awards in early 2013. It now offers five styles: Telic’s signature style Flip Flop, the slight-wedged Z Strap, the no toe-post Slide, the closed-toe Dream, and its latest addition, the Mallory. It’s sold in 2,000 stores in the US and is present in 30 countries worldwide.

To know more about Telic, visit https://www.facebook.com/ TelicFootwear, or check out @restoerunofficial.

Telic is at all Res|Toe|Run stores and at R.O.X. Bonifacio High Street and Ayala Cebu. The brand is exclusively distributed in the Philippines by the Primer Group of Companies.

SEPTEMBER

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Philippine Duathlon Championships 2016: Race for the Iloilo River

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Omni Light of Change Run

Bike King Duathlon

SMDC Run 2016 Leg 2

OCTOBER

2

8

Run United Philippine Marathon (RUPM)

MF42: Miyamit Falls Trail Marathon

Open Water Challenge Palawan

8-9

Endurance Weekend

15 16 23

Open Water Challenge Leg 4 Sierra Trail Adventure Race Tri United 3

OYM Run Leg 3

NOVEMBER

6 13

New Balance Power Run

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Pinoy Fitness 21K Challenge

Compressport Forest Run 2016 BGC CycleAsia Philippines Anytime Fitness Powerman PH Asian Invitational

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Gatorade Run Manila

Tri United 4

P H OTO F R O M O S T I L L / S H U T T E R S TO C K . CO M

AUGUST 24, 2016 TODD ENGLISH, SM AURA PREMIER, TAGUIG CITY

2016 EVENT LISTINGS

TELIC FOOTWEAR FORMAL LAUNCH

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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SUMMIT WELLNESS CENTER 4/F West Tower, Philippine Stock Exchange Center, Pasig City

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