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INTERACTIVE EDITIONS! JULY 2014 | ISSUE 09

SINGAPORE

FRESH START

WHAT NEWBIES AND THEIR PARENTS NEED TO KNOW

IS WEIGHT TRAINING FOR KIDS SAFE?

YOUR ULTIMATE GUIDE IN

SURVIVING OPEN WATER SWIM

STARS ON THE RISE

UPDATE

BRYCE CHONG SHENG CHER AND DENISE CHIA SU YIN TALK ABOUT THEIR SPORTING ADVENTURES!

26-27 JULY NGEE ANN CITY CIVIC PLAZA PLUS GREAT STUFF FOR THE YOUNG AND THE RESTLESS • EXPLOSIVE PLYOMETRICS

SWIM BIKE RUN SINGA PO RE | ISSUE 09

SINGAPORE M C I ( P) 1 74 / 0 9/ 2 0 1 3

e dito r i al tea m

this month

POCH BERMUDEZ

editorial director

CHUA JING ZHI community editor

WILLE LOO advisor

ADAM YAP KEH CHEW editorial manager

MIKKE GALLARDO creative director

SARAH MORAN

regional editorial coordinator

RAIZA CABUGWANG PRISCILLA SHARON HENDRIKS editorial assistants

DARLANNE SUE ONG

jr. art director, interactive editions

MARIA AIAM E. ANGELES jr. art director

SAUL ANTHONY SIBAYAN, SEAN SIM contributing editors

JING LEJANO

{02} GEAR GUIDE {06} FEATURE {07} EXPERT ADVICE {08} FEATURE {10} NUTRITION & DIET {11} STRENGTH & CONDITIONING {12} COVER STORY {14} RECOVERY {15} RACE RECAP {18} NEWS {20} EVENTS {22} FASTEST SINGAPOREANS {23} EVENT LISTINGS

copy editor

SHEM LEONG, STEVE LUMLEY, LAURENT NEUVILLE

EDITOR’S NOTE

contributors

sal e s & ma r ket i n g te a m THOMAS TAN

This issue, we put the spotlight on young triathletes, and there are no better role models perhaps, than the two on our cover, Denise Chong Su Yin and Bryce Chong Sheng Cher. They recently qualified for the Nanjing Youth Olympic Games. On behalf of the triathlon community, we say, “Well done and thank you!” As we draw inspiration from our young friends, I believe it is also a good time to give our goals a quick check. Let us ask ourselves about what we have gained from the past six months. Hopefully, we will find the right answers, and make the next six months even greater ones. Cheers!

senior sales manager

LIONEL CHEE

advertising sales executive

KAREN ODCENADA

regional marketing & distribution consultant

HAIRUL KUNJU

marketing & distribution executive

p ro d u c t i on te a m EDEN BAYSIC

regional production consultant

MA. FRANCHESCA KATHRYN REYES production supervisor

f in a n c e , adm i n & i t LINA IBRAHIM

operations assistant

FAITH PAGUIRIGAN

finance and admin supervisor

MA. LEONORA MASAGCA disbursement analyst

JAROLD SAMBO it supervisor

SWIM BIKE RUN SINGAPORE CONGRATULATES JING ZHI FOR FINISHING THE IRONMAN CAIRNS WITH A TIME OF 13:19:10 DESPITE A FLAT TIRE FOR 50KM!

CHUA JING ZHI

SBRmagSG

COMMUNITY EDITOR

LITO TOLENTINO

it & admin assistant

CHARITO CIRIACO liaison officer

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STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

publisher & managing director

EXPLOSIVELY EFFECTIVE

WHAT MAKES PLYOMETRICS SUCH AN EXCITING AND ENHANCING TRAINING PROGRAM BY SAUL ANTHONY SIBAYAN

LURISA ANN VILLANUEVA

Jump training, or plyometrics, is a high-intensity routine involving explosive movements to promote power and strength. However, you cannot simply jump up and down and expect to be powerful. When done incorrectly, plyometrics may cause more harm than good because of its intense nature. Proper landing (for lower body exercises) and catching (for upper body exercises) is very important in plyometrics. That being said, plyometrics offers a number of benefits for the active athlete. Not only does it promote power, it can also reduce the chances of injury. When you land softly, it promotes eccentric contractions. Such movements use muscles to act like springs or shock absorbers. Indeed, a 2003 study which appeared in the Journal of Orthopaedic & Sports Physical Therapy, reported that an eccentric-resistance exercise protocol not only plays a part in the enhancement of high-power sport activities, it is also instrumental in the prevention and rehabilitation of sports-related injuries and other bone and muscle impairments. Several studies have also found plyometrics to produce a positive effect on the biomechanics of the lower extremities. Combining plyometrics with balance training is also recommended to make the most out of the pre-season training of female athletes. Can plyometrics help you get better in endurance sports? Running and jumping are similar in some respects. They both have a push-off and flight phase. Surging needs more powerful movements. With a progressive plyometric program, you will not only improve your power, but enhance the quality of your movements. Do you have what it takes to make the leap? Consult with a health and fitness professional before making the jump to plyometrics.

regional operations consultant

FRANCIS CALUAG

regional finance consultant Swim Bike Run Singapore is published by

New Leaf Community Media Solutions Pte Ltd.

Stand tall, feet at shoulder width apart, and look straight

Do an athletic stance by simultaneously moving your hands down and your legs in a partial squat position.

Explosively move towards the box

Focus on landing softly with feet at shoulder width apart for stability.

With a progressive plyometric program, you will not only increase your power, but enhance the quality of your movements.

Reg. No. 201321122H 185 Toa Payoh Central #01-324 (2nd Floor) Singapore 310185 Tel: +6562591228

WEIGHT TRAINING FOR KIDS PHOTOS FROM SHUT TERSTOCK .COM.

With proper adult supervision, resistance exercises can be good for children

No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Community Media Solutions Pte Ltd. The views and opinions expressed in this magazine are not necessarily those of New Leaf Community Media Solutions Pte Ltd. For comments, feedback, and advertising inquiries contact: sbr@newleafmedia.com.sg

Is it safe to engage children in resistance exercises? Sports professionals think so. In 2009, the National Strength and Conditioning Association (NSCA) published a position statement in the Journal of Strength & Conditioning Research noting the benefits of a properly designed and supervised resistance training program for the youth. Not only is such a program relatively safe for the young, it can enhance their muscular strength and power, improve their cardiovascular risk profile, enhance their motor skill performance, and increase their resistance to sports-related injuries. Engaging in resistance exercises will help them develop good lifestyle habits, and could even improve their psychosocial well-being. It must be emphasized, however, that resistance training for teens and children must be supervised by qualified professionals who should provide safety guidelines and proper lifting instructions, stated Dr. Avery Faigenbaum in “Resistance Training Among Young Athletes: Safety, Efficacy, and Injury Prevention Effects,” which appeared in the British Journal of Sports Medicine last 2010.

*THE STUDY IS ENTITLED “ECCENTRIC MUSCLE CONTR AC TIONS: THEIR CONTRIBUTION TO INJURY, PRE VENTION, REH A BILITATION, A ND SPORT.”

SWIM BIKE RUN SINGA PO RE | ISSUE 09

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Official Print Media

Official Multisport Magazine

Official Training Partner

W I M BMagazine I K E R U N S I N G A P O R E | I S S U EPartner 0 9 in Sports 01 OfficialSMultisport

GEAR GUIDE RUDY PROJECT ZUMAX™

YOUNG & RARING TO GO!

TACX BUSHIDO FOR TABLET

The Tacx Bushido bike trainer gives a scientific analysis of your training session on an iPad via Bluetooth connectivity. The brake resistance varies according to your training program. It can also mimic an outdoor route. Suitable for iPad 3, iPad 4, iPad Air and iPad Mini. RRP $1,099 www.athletescircle.com

GREAT STUFF FOR ASPIRING ATHLETES

BY ADAM YAP KEH CHEW

More and more children, as young as seven years old, are starting to train for triathlons. Triathlon will help condition the child’s growing body to an athletic build over the years. And it will keep him active as he grows into adulthood. As with all sports, a starting set of gear is needed for triathlon training and racing. Some gadgets for the seven to 12 age range may not be that easy to buy. But as the child grows with age, he can get smaller-sized versions from the adult range of gears. For apparel, a child needs a good tri-suit worn over a swimsuit for the swim leg of a triathlon. A comfortable pair of goggles is essential too. Don’t overlook running shoes. Get shoes that adults would buy and wear. He will need a bike that is just right for his height. Children’s mountain bikes are good enough for kids, while the smallestsized adult road bikes are better for teens. Helmet is a must for cycling, so don’t skimp and buy cheap; get a good quality one that is constructed well for the purpose of protecting the head. As always, it is better to go for a good, reasonably-priced set of gears rather than sweating over cheaper, low quality products.

SWIM BIKE RUN SINGA PO RE | ISSUE 09

2XU YOUTH ACTIVE TRISUIT

Specifically engineered for the young triathlete’s need for comfort and durability, it features mild, long-lasting compression and essential padding while remaining discreet on the run. Its other features include flatlock stitching, front semi-lock zip, and silicone-free elastic grip. RRP S$149 www.keypowerintl.com.sg

PHOTOS COURTESY OF AQUA SPHERE, 2XU, CERVÉLO CYCLES INC, RUDY PROJECT SINGAPORE & SKORA® INC.

This is the new edition of the popular helmet with graphic and chromatic variations that enhance the streamlined aerodynamic lines. Twentyone keen-edged air inlets form the best compromise between aerodynamic penetration and ventilation, ensuring good circulation of air around the head to keep physical performance optimal. RRP S$148 www.facebook.com/ RudyProjectSingapore

AQUA SPHERE KAYENNE JR

The smaller sized version of the popular goggles for open water swim, this 100 percent UV protected anti-fog goggles has oversized ultra durable lens for 180-degree visibility, one-touch buckle for perfect fit, stabilized nose bridge that is secure and comfortable, and silicone strap for durability. RRP S$33 www.keypowerintl.com.sg

CERVÉLO S2 WITH SHIMANO 105

The new S2 offers an allnew frame and fork with increased stiffness and refined aerodynamics, delivering maximum performance at a valueconscious price. RRP S$4,400 (frame only) www.bikesnbites.com

SKORA® FIT

The ultimate all-purpose running and training shoe, it is designed for comfort, speed, and agility. It features a lightweight and breathable seamless airmesh with support and flexibility, thanks to a dynamic 3D-printed support pattern and internal archband. With asymmetric lacing and generous REALFIT design, it provides increased comfort across the top of the foot and encourages natural foot motion and control. RRP S$129 www.innoglobe.com.sg

FASHIONABLE SPORTS APPAREL Newline is a sports apparel company that carries men’s and women’s athletic wear, including clothes for triathlons as well as footwear for running. It was founded by a Danish Special Force soldier in 1981. Newline’s innovative and functional products are distributed across Europe, Russia, USA, India, and Australia. Newline will be coming to Asia soon with Singapore and Hong Kong as its first stops. Newline’s designs are inspired by trends in fashion, combining sporty prints with pleasing colors. Its design philosophy is functional fashion to differentiate it from the monochromatic colors of other sports apparel.

NEWLINE IS DISTRIBUTED BY ACTIV360 c/o ZEN’YU Pacific Pte Ltd 238 Thomson Road #03-42 Velocity @ Novena Square Singapore 307683 Tel: +65 6356 5989 | Website: www.activ360.net

SWIM BIKE RUN SINGA PO RE | ISSUE 09

PHYSIOTHERAPY FOR RUNNING AILMENTS ONEPhysiotherapy is an exciting physiotherapy practice in Raffles Place, Singapore. It is Singapore’s first running specialist clinic, devoted to the assessment and treatment of running injuries. ONEPhysiotherapy is also the first physiotherapy practice in Singapore to offer the Zimmer enPuls Version 2.0, a device from Zimmer MedizinSysteme for administering radial shockwave therapy (RSWT). Used by therapists all over the world, radial shockwave therapy manages a wide range of acute and chronic musculoskeletal and orthopedic conditions. A dynamic organization which provides evidence-based, clinical treatment, ONEPhysiotherapy is the first clinic in the country to have concurrent operations in Australia. All of its physiotherapists are members of the Australian Physiotherapy Association (APA) and Sports Medicine Australia (SMA).

REMEDIAL SPORTS MASSAGE THIS MONTH % ON

DISCOUNT

EXCLUSIVE TO ALL SWIM BIKE RUN READERS!

Simply mention this editorial when booking your next appointment

ONEPhysiotherapy 24 Raffles Place #26-06A Clifford Centre Singapore 048621 Call for appointment: +65 6883 1141 email: reception@onephysio.com.sg website: www.onephysio.com.sg

THE ORIGINAL KINESIO TAPE ®

BY DR. KENZO KASE

AGAPE CHIROPRACTIC CLINIC • DR. LUKE HO #05-02 Orchard Towers • Tel 6836 7595

PHYSIO IN MOTION • MS. JENNY HUANG East Gate, East Coast • Tel 6345 7166

BACK II LIFE • DR. NEIL STAKES #10-01A International Building • Tel 6235 1220

SPORTS SOLUTIONS • MR. GINO NG Holland Village • Tel 6475 1218

PHYSIO ACTIVE • MR. MATHIAS PUHR CBD Raffles Place • Tel 6438 0162

INTEGRATIVE CHIROPRACTIC • DAVID LEE #05-08 Delfi Orchard • Tel 6737 7558

SWIM BIKE RUN SINGA PO RE | ISSUE 09

PHOTOS COURTESY OF KINESIO AND ONEPHYSIOTHERAPY

Kinesio Taping alleviates pain and facilitates lymphatic drainage by microscopically lifting the skin. The taped portion forms convolutions in the skin, thus increasing interstitial space. The result is that pressure and irritation are taken off the neural and sensory receptors, alleviating pain. Pressure is gradually taken off the lymphatic system, allowing it to drain more freely.

CUSTOMIZED BIKE FIT AND SERVICES Athlete’s Circle Singapore provides bike fit and bike maintenance services. It offers two types of bike fit: static and dynamic. For the dynamic bike fit service, the rider is placed on a Guru DFU unit (see photo) and subjected to various riding circumstances simulated by the machine in order to achieve an optimally fine-tuned bike position. The Guru DFU unit is the only one of its kind in Singapore. Plus, its bike fitter is an active triathlete who understands the demands of long-distance triathlons and who knows how to cater to a wide spectrum of athletic needs. If you haven’t been fitted on your current bike or are looking to purchase a new one, consider a bike fit at Athlete’s Circle. Athlete’s Circle Singapore also offers various bike service packages to keep your ride in top shape. Athlete’s Circle Pte Ltd 82 Lorong 23 Geylang #02-05 Atrix Singapore 388409 +65 6372 6388 website: www.athletescircle.com

CUPRON DIABETIC SOCK

CUPRON KILLS NEARLY 100% OF THE UNDERLYING FUNGAL CAUSE OF ATHLETE’S FOOT

Cupron is proud to offer a newly constructed sock that presents a breakthrough in diabetic hosiery

PHOTOS COURTESY OF CUPRON AND ATHLETE’S CIRCLE

THE CUPRON DIABETIC SOCK IS:

> Anti-odor > Improves skin appearance > Non-sensitizing and non-irritating to the skin > Carefully constructed features include: >> Non-binding sock >> Non-irritating toe seam >> Thin enough to maintain shoe size yet deliver the comfort and relief needed >> Large amount of stretch for loose binding to calf

CUPRON TECHNOLOGY IS:

> Effective throughout the life of the product > Protected by multiple patents > Documented in over 20 scientific publications > Registered with the EPA > Environmentally friendly

THE POWER OF COPPER

Copper is an essential mineral in the human body that has been used for health and wellness for thousands of years.

IT HAS TWO DISTINCT PROPERTIES

> BROAD SPECTRUM ANTI-MICROBIAL EFFICACY (proven against fungi, bacteria and viruses) > SKIN ENHANCEMENT (upregulating collagen, elastin and other proteins) >> Copper is an optimal element to improve a diabetic patient’s health and well-being.

PROUDLY DISTRIBUTED BY Progress Healthcare | 345 Jalan Besar | www.progress.com.sg

SWIM BIKE RUN SINGA PO RE | ISSUE 09

FRESH START

WITH MORE AND MORE CHILDREN GETTING INTO MULTISPORT, HERE ARE SOME WORDS OF WISDOM FOR YOUNG ASPIRING TRIATHLETES BY SHEM LEONG

KEEP IT FUN

This is the golden rule for amateur athletes of all ages, but holds true especially for the young ones (who may or may not have over-ambitious parents). There is much scientific evidence that children excel at tasks that they love doing. Look for a triathlon club that recognizes the importance of nurturing young athletes in a friendly, fun, and safe environment.

LEARN TO SWIM WELL

This is the triathlon skill that is best acquired at a young age. Early neuromuscular development (muscle memory) for an efficient swim technique will give you a great head start over the rest. You will naturally have a much better feel for the water. This will allow you to focus on developing strength and speed, while others are just starting to learn how to float nicely in the water.

DEVELOP SOUND BIKE HANDLING AND ROAD SAFETY SKILLS The earlier you get over

your fear of riding on the road, the better. Riding in a group is safer than riding alone. Make sure you are clearly visible and respect all traffic rules and other motorists when on the open road. Helmets are mandatory. If you are completely new to this, it is highly recommended that you ride accompanied by an experienced cyclist or coach. A closed loop circuit with low traffic is the perfect place to get started. Also, learn to climb out of the saddle as this is an invaluable tool that will come back to help you later on.

MIX IT UP!

Although the sport of triathlon matures to longer distances, as a young athlete, you do not need to worry about ‘going long’ for now. Your bodies are not yet ready for this. Mix up your training efforts in all the three disciplines by doing short hard repeats with timed rests. This will develop sport specific strength without stressing your cardiovascular system too much. Don’t worry about the ‘long stuff’; just keep doing what you love and your endurance will start to come on naturally in the late teens to the early twenties. Stay open to exploring other sports that you may be drawn to, as this form of cross training builds a great foundation for strength and agility. SBR

SHEM LEONG is a triathlon coach with MetaSport, the official training partner of Swim Bike Run Singapore.

SWIM BIKE RUN SINGA PO RE | ISSUE 09

PHOTO BY MARTIN GOOD / SHUTTERSTOCK.COM

any children are starting triathlon young. So that they can get the most out of triathlon as a sport and lifestyle, here are some tips for young triathletes and their parents.

EXPERT ADVICE OUR PANEL OF EXPERTS ANS WERS YOUR MOST PRESSING TRIATHLON DILEMMAS

ARE YOU HYDRATED?

Your urine color can help assess your hydration status Urine color is a good indicator of one’s hydration state. In 2002, Oppliger and Bartlok published “Hydration Testing for Athletes” in Sports Medicine and observed that a urine test is a simple, inexpensive, and non-invasive way to check hydration. By looking at the color of your urine, you can tell if you are in a hydrated or dehydrated state.

YOUNG ATHLETES CAN START TRAINING AT AN EARLY AGE, BUT THEY SHOULD FOCUS ON SPEED AND SKILLS RATHER THAN ENDURANCE FIRST; THAT WAY THEY ARE NOT OVERLOADING THEIR BODIES.

TIME TO CHECK YOUR PEE! URINE COLOR CHART

MY KID IS TRAINING TO BE A YOUTH TRIATHLETE AND HE IS STILL GROWING. IS THERE ANYTHING ABOUT HIS TRAINING THAT I SHOULD BE WORRIED ABOUT THAT WILL IMPACT ON HIS GROWTH?

PHOTO FROM SHUTTERSTOCK.COM

How can I ensure that my child, who is a young athlete, is getting the right plan of nutrition to keep him fuelled throughout the day? A: Children should eat as wide of a range of food as possible, as much fresh produce, and as little processed produce as possible. They should not get too hung up on diet plans. They should be eating sensibly and having ba=lanced meals. Moderation is the key.

2 3 4 5

I would like to get my child actively involved in sports. How can I help him pick a sport that will best serve his needs and interests? A: Parents should start exposing their children to sports at a young age. If you expose them to as many sports as possible, they get more chances of finding something they like. It doesn’t have to be a competitive sport. Just give them the freedom to explore at an early age, and they’re more likely to find something that they enjoy and then support them. Whether it’s golf, tennis, or skateboarding, just support them, as long as they are out there doing sports. STEVE LUMLEY An Ironman since 1991 and a coach since 1994, Steve Lumley has coached national youth, junior, student, elite, and age group medal winners. He is the UK’s most experienced and knowledgeable Ironman triathlon coach.

GOT A QUESTION? E-MAIL US AT SBR@NEWLEAFMEDIA.COM.SG

6 7 8

SOURCE: www.humankinetics.com/hkarticles/hk-articles/urine-color-chart

A: Young athletes need more time to rest and recover compared to adults. Their bodies are still developing. They get the stress of training, and the stress of growing and maturing. If they are overloaded with training then that is not going to help them. In extreme cases, it can affect their growth. They shouldn’t compete in too many races in a year. Young athletes can start training at an early age, but they should focus on speed and skills rather than endurance first; that way they are not overloading their bodies.

Assess your level of dehydration in extreme environments by matching your urine color to those found in this chart. If your sample matches #1, #2, or #3 on the chart, you are well hydrated. If your sample falls on #7 or darker, you are dehydrated. To avoid dehydration, consume fluids before, during, and after work or exercise. Note: The scientific validation of this color chart may be found in the International Journal of Sport Nutrition, Volume 4, 1994, pages 265-279 and Volume 8, 1998, pages 345-355.

SWIM BIKE RUN SINGA PO RE | ISSUE 09

OPEN WATE

THE WHAT, WHO, WHERE, AND HOW OF SWIMMING IN OPEN WATER BY LAURENT NEUVILLE

Open water swimming takes place in outdoor bodies of water such as seas, oceans, lakes, and rivers. On 3 May 1810, Lord Byron was the first to swim several miles in open water across the Hellespont, which is now known as the Dardanelles, from Europe to Asia. The swimming competition of the first modern 1896 Athens Olympic Games was held in open water in the port of Piraeus.

BEST OPEN WATER EVENTS

There are more than 6,000 sanctioned open water swimming clinics, camps, tours, races, and events in at least 158 countries. The sport is growing like never before, usually under the radar of national governing bodies and mass media.

FIRST COMPETITIVE OPEN WATER SWIM

In 1991, the first official open water event, 25K, was included in the General FINA World Championships in Perth, Australia. From then, distances of events vary from 1K to 80K. The FINA world championships feature three race distances: 5 kilometer (5K), 10 kilometer (10K), and 25 kilometer (25K) for men and women.

THE ENGLISH CHANNEL

CAPTAIN MATTHEW WEBB

People come from all over the world to tackle the ‘Everest’ of swimming. It all started in 1872 when JB Johnson tried to swim the Channel, but failed, abandoning his attempt after 1 hour and 3 minutes. Reading of his exploits, Captain Matthew Webb (1848-1883) became inspired to try it. Serving as captain of the steamship Emerald, he began training in 1873. On 12 August 1875, he made his first attempt, but was defeated by strong winds and poor sea conditions. Less than two weeks later, on 24 August 1875, covered in porpoise oil, he dived into the Channel from the Admiralty Pier at Dover. Although jellyfish stung him

TODAY’S. OPEN WATER. CHAMPIONS. 08

SWIM BIKE RUN SINGA PO RE | ISSUE 09

OUSSAMA MELLOULI (Tunisia) 10K gold medalist in 2012 London Olympics and 5K world champion 2013

and strong currents kept him off the French coast for five hours, he finally landed at Calais in a time of 21 hours 45 minutes. Since Captain Webb’s first successful Channel swim in 1875, thousands of swimmers have attempted to emulate his feat. Most were content to complete the swim; others were determined to set new records. The person who has swum it more times than anyone else is Alison Streeter MBE, who lives in Dover. Alison made 43 successful solo crossings, including a three-way swim and six relay swims. The King of the English Channel is Kevin Murphy, with 34 solo crossings.

YURI KUDINOV

(Russia) 25K world titles for 2001, 2003, 2007

ALISON STREETER

KEVIN MURPHY

MAARTEN VAN DER WEIJDEN (Holland) 10K gold medalist in 2008 Beijing Olympics

ER SWIMMING101

PHOTOS FROM EXPRESS.CO.UK (KEVIN MURPHY), OPENWATERPEDIA.COM (CAPTAIN MATTHEW WEBB, YURI KUDINOV), ISHOF.ORG (ALISON STREETER), EN.WIKIPEDIA.ORG (OUSSAMA MELLOULI), NUFOTO.NL (MAARTEN VAN DER WEIJDEN), SZERETLEKMAGYARORSZAG.HU (ÉVA RISZTOV), ZIMBIO.COM (KERRI-ANNE PAYNE, LARISA ILCHENKO), OPEN WATER SWIM PHOTO BY LEMONPINK IMAGES/SHUTTERSTOCK.COM, TRIATHLETE PHOTO BY MARTIN GOOD/SHUTTERSTOCK.COM

OF THE WORLD’S. GREATEST,. MOST POPULAR,. OR CHALLENGING. OPEN WATER. SWIMS.

MOON LAKE 01 SUN INTERNATIONAL SWIMMING CARNIVAL

location:

Sun Moon Lake (Jih Yueh Tan in Taiwanese), Taiwan course: A mass participation cross-lake swim with a maximum of 22,000 participants in a beautifully tranquil lake at an altitude of 760m. distance: 3.3K

02 MIDMAR MILE

location: Midmar Damin Kwazulu Natal, South Africa course: Straight point-to-point race across Midmar Dam, the world’s largest competitive open water swim also has an associated series of qualification swims throughout South Africa. It recently attracted more than 17,000, a huge increase from the inaugural event in 1974. distance: 1 mile

VANSBROSIMNINGEN 03 location : Vansbro, Sweden

GAS GREAT 05 BRITISH NORTH SWIM

course: A river swim under Vansbro’s six bridges, it is Northern Europe’s largest open water swim with over 4,000 swimmers. Also, 2,250 women participating in the 1K Tjeisimmet (race for women only). distance: 3K

location:

Lake Windermere, largest lake in England course: Great Britain’s largest mass participation open water swim is very competitive with several Olympic swimmers. It was a three-day swimming extravaganza that drew up to 10,000 swimmers last June. distance: ½ mile, 1 mile, 2 miles, 5K

OF GALILEE 04 SEA SWIM

CROSS06 BOSPHORUS CONTINENTAL SWIM

location:

Sea of Galilee, Israel The Middle East’s largest mass participation swim is a challenging and extremely popular channel swim with over 750 support boats. It attracts over 6,000 swimmers of all ages and abilities. distance: 4K course:

location:

Istanbul Strait, connecting Black Sea with Sea of Marmara in Turkey between Asia and Europe course: From Kanlica on the Asian side of the Bosphorus to Kuruçesme on the European side with 5,000 swimmers. distance: 6.5K

OPEN WATER SWIMMING TECHNIQUES STROKE TECHNIQUE The crawl is the preferred stroke for open water events. It is slightly different from the one used in the pool: > Take shorter intakes, as swirls or waves often make long amplitude useless > Higher frequency to maintain a good speed, as swimming amplitude is lower > Reduce kick frequency as legs stabilize swimmer to accompany arm frequency > Paced breathing: breathe every three passage of arms with ‘triangle’ breathing – one on right, one on left, and one in front to maintain

ÉVA RISZTOV

(Hungary) 10K gold medalist in 2012 London Olympics

position on a target (buoy or finish line). Breathe on each side, looking up every third breath to see if you are swimming in the right direction.

ORIENTATION Orientate by looking in front frequently to avoid swimming extra distances.

TACTICS: DRAFTING Drafting entails positioning one’s self as close as possible to the front swimmer and be ‘slightly pulled’ and tire less. Take advantage of this and once the finish line is in sight, overtake and sprint.

PASSING BUOYS Two options: stay in lap swimming and turn with your arm that is furthest away from the buoy, or make a brief stint on the back (the time of a stroke to make a quarter or a half-turn) and continue in crawl.

ENDURANCE WORK A swimmer spends a lot of time in the water for open water events. To finish the race, training on endurance and rhythm changes must be done weeks before race day. > Improve endurance: Perform repeated sets of distances between 200m and 400m, with little rest

KERRI-ANNE PAYNE

(Great Britain) 10K two-time world champion and silver in 2008 Beijing Olympics

between each set, e.g. 5 x 200m race pace, 15 minutes rest or 3 x 400m race pace, 20 minutes rest. > Get used to pace change: Invert speed work and race pace, e.g. 3 x 200m (50 fast to 150 race pace), rest 20 minutes. The purpose is to simulate respectively a fast start out off the ground, passing buoys, recovering, and finally two pace changes (to join or leave a group).

DIFFERENT WATER TEMPERATURES (HOT OR COLD) A wetsuit is often prohibited for competing in open water events. It is

LARISA ILCHENKO

(Russia) 10K gold medalist in 2008 Beijing Olympics and 5K/10K eight-time world champion

recommended not to engage in an open water event without first testing one’s endurance in cold water, especially if the temperature is below 21°C. For open water swimmers, the main enemy is water temperature, whether it is too hot or too cold. SBR Laurent Neuville is a French swimmer who won 4x100m freestyle silver at the 1989 European Aquatics Championships. He finished sixth at the 1984 Los Angeles Olympics and fourth at the 1988 Seoul Olympics. After retirement from senior swimming, he competed in the masters category and set world records in freestyle events. He is also the co-organizer of the inaugural Singapore Swim Stars, a swimming festival to be held from 5-7 September 2014, with the first event at the OCBC Aquatic Centre featuring Olympic and world sprint champions in a dramatic showdown; children’s swim clinics and relay swim-off; and an open water challenge at East Coast Beach. SWIM BIKE RUN SINGAPORE IS PROUD TO BE THE PARTNER IN SPORTS FOR SINGAPORE SWIM STARS.

SWIM BIKE RUN SINGA PO RE | ISSUE 09

NUTRITION & DIET

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

THE PEANUT BUTTER AND BANANA COMBO

IF YOU’RE GOING TO BE GOBBLING UP GUMMY BEARS TO REFUEL, YOU’LL NEED AROUND 47 OF THEM EVERY HOUR; 18 PIECES ACCOUNT FOR 26 GRAMS OR 102.3 CALORIES FROM CARBOHYDRATES.

THE GUMMY TWIST

CANDIES AS AN ALTERNATIVE TO YOUR REFUELLING STRATEGY BY SEAN SIM exercise, you don’t have to Endurance athletes are feel guilty if you use candy as commonly advised to take in fuel. Sugar is what your body solid food during the course wants! Remember, too, that of their routine, especially sports gels and sports drinks those that last for more than are also ‘just sugar.’” 60 minutes. In an interview Gummy candies are published at momsteam.com, almost entirely made from internationally renowned sugar, which is a simple sports nutritionist Nancy carbohydrate. In 2008, Clark, MS, RD, CSSD, said that the International Society gummy candies may be used of Sports Nutrition (ISSN), as fuel during such athletic a non-profit endeavours. ABOUT 30 TO academic These candies 60 GRAMS OF society may be those CARBOHYDRATES dedicated to prepared MUST BE promoting the specifically for athletes or those CONSUMED FOR science and application of for kids. She said, EVERY HOUR “The bottom OF TRAINING. evidence-based sports nutrition, line: All are advised that about 30 to equally effective. And because 60 grams of carbohydrates we’re talking more about must be consumed for every ‘survival’ rather than ‘good hour of training. If you’re nutrition’ during endurance

going to be gobbling up Gummy Bears, it means you’ll need around 47 of them; 18 pieces account for 26 grams or 102.3 calories from carbohydrates. Some sports nutrition companies have created their own chews, whose consistency is somewhat similar to gummy candy. You might want to try Clif Shot Blok Chews (three pieces equals 24 grams of carbohydrates or 100 calories), or Gatorade Prime Energy Chews (six chews contains 24 grams of carbohydrates or 100 calories). If you want to go all natural, check out Honey Stinger’s Organic Energy Chews which features natural flavors and uses honey as its main sweetener. sbr

Endurance athletes are advised to take in solid food during the course of

their routine. About 30 to 60 grams of carbohydrates for every hour of training is recommended.

SWIM BIKE RUN SINGA PO RE | ISSUE 09

This is definitely a deliciously nutritious combination. Bananas are packed with carbohydrates and are an excellent source of potassium. Peanut butter contains protein and a bit of fat, especially if it’s the chunky variant. Give your kids this toothsome treat before, during, and after their training. 01 Slice the banana. 02 Spread some peanut butter on each slice. 03 Make it into a sandwich with the banana slices as the bread. 04 Freeze. 05 Take out the banana sandwiches from the freezer after an hour. 06 Melt some chocolate and dip the sandwiches onto the melted chocolate. 07 Refrigerate for 10 to 15 minutes. And there you go: a healthy, awesome, power-packed snack! Serve!

PHOTOS FROM SHUT TERSTOCK .COM.

EATING PROTEIN THROUGHOUT THE DAY NOT ONLY HOLDS HUNGER AT BAY, IT ALSO PREVENTS MUSCLE LOSS.

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

EXPLOSIVELY EFFECTIVE

WHAT MAKES PLYOMETRICS SUCH AN EXCITING AND ENHANCING TRAINING PROGRAM BY SAUL ANTHONY SIBAYAN Jump training, or plyometrics, is a high-intensity routine involving explosive movements to promote power and strength. However, you cannot simply jump up and down and expect to be powerful. When done incorrectly, plyometrics may cause more harm than good because of its intense nature. Proper landing (for lower body exercises) and catching (for upper body exercises) is very important in plyometrics. That being said, plyometrics offers a number of benefits for the active athlete. Not only does it promote power, it can also reduce the chances of injury. When you land softly, it promotes eccentric contractions. Such movements use muscles to act like springs or shock absorbers. Indeed, a 2003 study which appeared in the Journal of Orthopaedic & Sports Physical Therapy, reported that an eccentric-resistance exercise protocol not only plays a part in the enhancement of high-power sport activities, it is also instrumental in the prevention and rehabilitation of sports-related injuries and other bone and muscle impairments. Several studies have also found plyometrics to produce a positive effect on the biomechanics of the lower extremities. Combining plyometrics with balance training is also recommended to make the most out of the pre-season training of female athletes. Can plyometrics help you get better in endurance sports? Running and jumping are similar in some respects. They both have a push-off and flight phase. Surging needs more powerful movements. With a progressive plyometric program, you will not only improve your power, but enhance the quality of your movements. Do you have what it takes to make the leap? Consult with a health and fitness professional before making the jump to plyometrics. sbr WATCH THE EXERCISE VIDEO

Stand tall, feet at shoulder width apart, and look straight

Do an athletic stance by simultaneously moving your hands down and your legs in a partial squat position.

Explosively move towards the box

Focus on landing softly with feet at shoulder width apart for stability.

With a progressive plyometric program, you will not only increase your power, but enhance the quality of your movements.

WEIGHT TRAINING FOR KIDS PHOTOS FROM SHUT TERSTOCK .COM.

With proper adult supervision, resistance exercises can be good for children

*THE STUDY IS ENTITLED “ECCENTRIC MUSCLE CONTR AC TIONS: THEIR CONTRIBUTION TO INJURY, PRE VENTION, REH A BILITATION, A ND SPORT.”

SWIM BIKE RUN SINGA PO RE | ISSUE 09

SEE DENISE & BRYCE’S RECORDS FROM THEIR PAST RACES

STARS ON THE RISE

TWO OF THE BEST YOUNG TRIATHLETES IN SINGAPORE TALK ABOUT THEIR PASSION FOR MULTISPORT

INTERVIEW, PHOTOS AND TECHNICAL DIRECTION BY ADAM YAP KEH CHEW MAKEUP BY LINA IBRAHIM 12

SWIM BIKE RUN SINGA PO RE | ISSUE 09

hile most of their peers are into music and social media, Denise Chia Su Yin and Bryce Chong Sheng Cher keep themselves busy by training for international sports competitions. Denise Chia Su Yin has been participating in triathlons since she was seven years old. Before going into triathlon though, Denise engaged in artistic gymnastics and Taekwondo, showing her mettle in both flex and force. A Year 5 student at RafflesInstitution, Denise enjoys reading and likes to trawl online for the world’s best roller coasters. She hopes to take up medicine or dentistry at the National University of Singapore in the future. Bryce Chong Sheng Cher is a Year 4 student at Singapore Sports School. Bryce’s stamina in running saw him representing his alma mater in various competitions. But triathlon is where Bryce shines. In 2013, Bryce was the overall youth champion in the MetaSprint Series and emerged as the fastest Singaporean competitor at the ITU Asian Junior Championships.

WHAT DO YOU LIKE ABOUT TRIATHLON?

denise: I like the versatility of the sport. I also like the uniqueness of triathlon due to its having three completely different disciplines. This poses mental and physical challenges, which I enjoy. bryce: The best part about competing in triathlons is that I get to compete at race venues around the world, where there are beautiful beaches or scenic lakes. I also like the atmosphere at spectator-friendly arenas.

HOW HAS TRIATHLON CHANGED YOUR LIFE?

denise: Without triathlon, I’m not sure what I would be doing now. Besides that, triathlon has taught me to persevere and to keep pushing my limits, allowing me to face life’s challenges positively and with an open mind. Triathlon also helped me to make friends around the world when I travel for races. I now have friends from Thailand, Philippines, Hong Kong, and many more! bryce: It has definitely changed me positively. The sport has demonstrated that I can push myself beyond my limits to achieve what I thought previously as impossible. Competing in triathlons has also made me a more disciplined person.

WHAT DO YOU THINK ARE THE ADVANTAGES AND DISADVANTAGES OF GETTING INTO TRIATHLON AT SUCH A YOUNG AGE?

denise: My first triathlon was the 2004 OSIM Singapore International Triathlon when I was 7 years old. I think the advantage of getting into triathlon at such a young age is that we will have a significantly higher amount of experience as compared to our peers, allowing us to learn from our mistakes so we can do better in future races. One disadvantage is that some who get into triathlon at a very young age may ‘burn out’ in a few years but I’m glad that didn’t happen to me. bryce: My first competition was the 2009 OSIM Singapore International Triathlon, when I was 12 years old. I think the advantage of starting young is that you will become more skilled on the bike and more confident in combining the three different disciplines together. The biggest advantage in my opinion is that

triathlon is a spectator-friendly sport, where supporters can cheer on the competitors in a carnival atmosphere. The toughest challenge is balancing studies and training when both become more time demanding. There’s probably no distinct advantages or disadvantages in starting young. Many athletes do switch sports and/or do cross training throughout their lives. The most important thing is to make training interesting and not extremely tough, otherwise he/she will lose interest in the sport. Follow the Singapore Youth Triathlon on Facebook. It helps aspiring triathletes start off right.

WHICH WAS YOUR MOST MEMORABLE TRIATHLON SO FAR?

denise: My

most memorable triathlon was the recent Nanjing Youth Olympics Games (YOG) qualifier in Burabay, Kazakhstan. Having been used to training in Singapore’s hot, humid climate, I wasn’t quite prepared for the cold and windy conditions we had to race in. bryce: My most memorable triathlon was the Nanjing 2014 YOG qualification race in Kazakhstan on 1 June. I have set my sight on this event after seeing Singapore Sports School’s Scott Ang Yiqiang raced at the inaugural 2010 Singapore YOG. To actually know that I’ve achieved it, that feeling is indescribable.

HOW DO YOU FEEL ABOUT QUALIFYING FOR THE YOG, AND WHAT ARE YOUR PERSONAL GOALS FOR THAT?

denise: At first, it was a little hard to believe because I’ve been working towards this goal for many years and it really felt like a dream has come true. Now it’s finally sinking in and I feel really elated and grateful to those who have supported me throughout my journey towards the YOG. I’d be really happy to come in top 10 for the YOG. bryce: I was really ecstatic when I qualified. The feeling was simply unreal. It has always been my dream to qualify and compete at the Youth Olympic Games. It’s a huge ambition for me and certainly not an easy feat to accomplish as I was still shaky on the bike and I had a long way to go in my running ability. I shall use this training time to diligently prepare for YOG, and make my debut at the Games, and become someone that my

country, school, family, friends, coaches and all my swimming, cycling and running friends will be proud of. Moving forward, I am also training for the Asian Beach Games in Phuket in November 2014, the 2015 Singapore Southeast Asian Games, the 2015 World Championships in Chicago, and the 2016 Rio de Janeiro Olympics. Do you think there are extra responsibilities on your shoulders that come with representing the country at the YOG, and if so, how do you plan to deal with that? denise: There definitely are extra responsibilities—as a representative of Singapore, I’ll strive to do my best at the YOG. I’ll train consistently while balancing my schoolwork and other commitments. I think the key to dealing with this is self-discipline and good time management. bryce: I personally do not feel that I am under pressure to perform at the Games. My coach and I have a game plan, and I will do my best to stick to it during the YOG. Apart from my own personal aspirations and achievements in this sport, I also hope that I can help gain more recognition for this sport in Singapore, and set an example for the younger generation. Together with the other Singaporean triathletes, we aim to help bring the sport to higher levels and garner support for it.

HOW MANY HOURS DO YOU TRAIN EVERY WEEK AND HOW DO YOU MANAGE STUDIES WITH TRIATHLON AND FAMILY AND FRIENDS?

denise: I train about 13 hours a week. I have very supportive classmates who help me collect my notes when I miss school. My teachers, too, have been very helpful. Of course, my parents have always been very encouraging and supportive. They have helped me especially with time management, which in turn allows me to free up some time to spend with my friends and family while still having time for schoolwork and triathlon. bryce: I train 12 to 13 times a week, between 20 to 24 hours. It’s never easy juggling sport and studies. My sport requires me to travel overseas often to train and compete. Being at Singapore Sports School helps me achieve that balance. The school provides me with the flexibility in terms of academic curriculum. My teachers also stay back to help me catch up on my schoolwork while my classmates share their notes with me. My parents have been my pillar and rock. They believe in me and are always there for me. My family, coaches, friends, mentors and teachers are very supportive of my pursuit of sporting excellence.

WHAT ARE YOUR FAVORITE TRIATHLON GEAR?

denise: I always use my Oakley Radarlock Path sunglasses, bike wiwth Zipp racing wheels, cycling shoes, and Nike Lunaracer 3 running shoes. bryce: I’m using a Colnago bike with full Shimano gears and wheels. sbr

SWIM BIKE RUN SINGA PO RE | ISSUE 09

RECOVERY

I N J U RY P R E V E N T I O N • R E S T • R E L A X AT I O N • S E A S O N B R E A K S • D O W N T I M E

WATER CYCLING WATER HAS THERAPEUTIC EFFECTS THAT IS PERFECT FOR RECOVERY

RELIEVING MUSCLE SORENESS TWO WAYS TO EASE THE PAIN

Muscle soreness is usually associated with vigorous exercise which the body is not accustomed to. This is called delayed onset of muscle soreness or simply DOMS. Getting a massage is one of the best ways to relieve muscle soreness. Because a massage promotes blood circulation, it boosts recovery by flushing out toxins. A 2008 Ohio State University study entitled “Cyclic Compressive Loading Facilitates Recovery after

Eccentric Exercise,” which appeared in Medicine & Science in Sports & Exercise, showed that compression techniques which mimic Swedish massage help speed up muscle recovery. The study concluded that muscles which were given compressive strokes immediately after exercise showed augmented recovery and decreased inflammationinduced damage. Another way by which such soreness can be relieved is by exercising with resistance bands.

In “Acute Effects of Massage or Active Exercise in Relieving Muscle Soreness: Randomized Control Trial,” a study which came out in the Journal of Strength and Conditioning Research last December 2012 , researchers reported that active exercise using elastic resistance relieves muscle soreness in the same way that a massage does. It should be noted, however, that relief is temporary, and may diminish within an hour. SBR

Active exercise using elastic resistance relieves muscle soreness in the same way that a massage does. It should be noted, however, that relief is temporary, and may diminish within an hour.

SWIM BIKE RUN SINGA PO RE | ISSUE 09

1 Research: Hydro bike training for triathletes; study of cardio-respirator y and metabolic adaptation during incremental hydro bike exercises (2011). 2 Research: Is blood lactate removal during water immersed cycling faster than during cycling on land? (2007).

PHOTOS FROM SHUT TERSTOCK .COM A ND BE AQUA P TE LTD

MUSCLE SORENESS IS USUALLY ASSOCIATED WITH VIGOROUS EXERCISE WHICH THE BODY IS NOT ACCUSTOMED TO. THIS IS CALLED DELAYED ONSET OF MUSCLE SORENESS OR SIMPLY DOMS.

Training in waterimmersed exercise equipment is fast gaining popularity among athletes. Research shows that training with such equipment is useful in enhancing and maintaining cardio-metabolic parameters for triathletes, even during reduced competition periods. Blood lactate removal after intense exercise above the ventilatory threshold is also more effective when cycling immersed in water than pedalling on land.1 Immersed water cycling is effective for athletes to recover between consecutive training sessions, and even between exercise sets within the same training session. 2

INDIVIDUAL OPEN – 40KM (WOMEN)

LUO YIWEI LYN NGO WINONA HOWE

1:06:41 1:06:53 1:06:55

INDIVIDUAL VETERAN – 40KM (WOMEN)

CAROLYN SOEMARJONO SERENE LANE DIANA KOH

1:24:26 1:30:02 1:39:35

RACE RECAP

RESULTS

INDIVIDUAL OPEN – 40KM (MEN)

LORENZO MIGUEL PIMENTEL FAZ BOI SAEFUL HAKIM

0:58:49 0:58:49 0:58:50

INDIVIDUAL VETERAN – 40KM (MEN)

TRI-FACTOR BIKE

ISAO KOMORIYA STEPHEN AMES PATERNO PORTE

1:02:57 1:04:07 1:04:08

INDIVIDUAL JUNIOR – 20KM (WOMEN)

8 JUNE 2014 CHANGI COAST ROAD

PHOEBE KEE KATE MULLAN CELESTE LOH

0:37:47 0:40:16 0:46:28

INDIVIDUAL OPEN – 20KM (WOMEN)

The second race in this year’s TRIFactor Series saw 2,200 cyclists work their wheels. Bastian Dohling won the 80km Club Invitational Race at a speed of 41.52 kmh with a time of 1:55:31. Special Olympics athletes Salihin Bin Sinai and Huan Kia Song, who joined the 60km Individual Open, inspired others by proving that there are no barriers in sports. SBR’s cover personalities also made waves. Luo Yiwei came in first at the 40km Individual Open while Winona Howe took third; Kathryn Haesner ranked second at the 60km Individual Open.

MEGAN GRAY JORDYN GRAY CLAUDIA LIM

0:38:54 0:40:31 0:41:01

INDIVIDUAL VETERAN – 20KM (WOMEN)

JENNIFER SWIFT LYNDA GASTALDELLO DIANA FOX

0:42:12 0:42:29 0:46:19

INDIVIDUAL JUNIOR – 20KM (MEN)

DARRYL TOK RYANUD DEEN RAFEED AARON SHANE TAN

0:34:25 0:34:25 0:34:32

INDIVIDUAL OPEN – 20KM (MEN)

PHOTOS BY HAIRUL KUNJU

MARCUS PANG NOORHAKEM KAMIL MOHAMAD HAIKAL JOHAN

CATEGORIES

INDIVIDUAL VETERAN – 20KM (MEN)

Individual Open/Veteran

40km/60km

16 years old and above

YONG LOI HUAT HENRY SEAH HASSAN OMAR

Individual Junior/Open/Veteran

20km

13 years old and above

INDIVIDUAL KIDS – 5KM (GIRLS)

Individual Kids/Adults

5km

6 years old and above

Club Invitational

80km

RESULTS CLUB INVITATIONAL – 80KM

BASTIAN DOHLING STEPHEN ONG PHUN HONG NICK SWALLOW

1:55:31 1:55:35 1:55:52

INDIVIDUAL OPEN – 60KM (WOMEN)

CHRISTINA LIEW-GIN KATHRYN HAESNER VANESSA ROCHESTER INDIVIDUAL VETERAN – 60KM (WOMEN)

0:31:59 0:31:59 0:31:59

1:31:14 1:31:14 1:34:02

RUTH STUBBS SARAH TAN LAY KEONG BRIDGET BLEAKLEY

BILLIE MAH JIE NING LOH ALEXANDRA TOMKINS 1:38:23 1:42:28 1:46:31 1:29:07 1:29:07 1:29:08

INDIVIDUAL ADULTS – 5KM (WOMEN)

CHEONG KAH MUN

0:22:47

JACKSON CAMPBELL JULIAN LEE DOMINIC GASTALDELLO

0:09:42 0:09:42 0:10:11

INDIVIDUAL ADULTS – 5KM (MEN)

INDIVIDUAL VETERAN – 60KM (MEN)

JASPER SILKENBORG ALAN GRANT BRUCE EIDSVIK

0:10:49 0:13:56 0:13:58

INDIVIDUAL KIDS – 5KM (BOYS)

INDIVIDUAL OPEN – 60KM (MEN)

JOSEPH NG JUN WEI JORDAN TAN GUILLAUME RONDY

0:32:02 0:32:02 0:32:32

1:28:38 1:28:42 1:28:42

JOVEN CHNG RYAN WONG LAU WAI KWAN

0:12:55 0:13:01 0:17:28 SWIM BIKE RUN SINGA PO RE | ISSUE 09

RACE RECAP

SUNDOWN MARATHON

31 MAY 2014 • MARINA BAY

RESULTS MARATHON (MEN)

RUSSELL ERICKSEN (USA) ALEX ONG SENG LEE (SINGAPORE) THOMAS GREENE (BRITAIN)

3:00:03 3:00:50 3:04:03

MARATHON (WOMEN)

Singapore’s only night marathon has grown steadily since 2008. This year, the “Bring on the Night” run attracted some 30,000 participants with the route tweaked to include a 1-km stretch of the Benjamin Sheares Bridge as well as the lighted Glow Zones. Seven Singaporeans took the podium for almost all of the categories. Winning the Women’s Half Marathon was 21-year-old Mok Ying Rong, who is the sister of Mok Ying Ren, Singapore’s fastest marathoner and 2013 SEA Games gold medalist in marathon. Sundown with Love, a charity outreach of Sundown Marathon, let some of its beneficiaries—handcyclists from the Handcycling Association of Singapore—race in two specially created categories for sprint and full marathon. Six handcyclists completed the full marathon while 14 participated in the sprint. PHOTOS COURTESY OF SUNDOWN MARATHON 2014

SUSAN JEMUTAI CHEPKWONY (KENYA) RACHEL SEE (SINGAPORE) JASMINE GOH MEI LING (SINGAPORE)

3:28:33 3:34:26 3:38:16

HALF MARATHON (MEN)

GEOFFERY BIRGEN (KENYA) TSUKASA KAWARAI (JAPAN) MICHAEL XENOS (GREECE)

1:14:59 1:18:19 1:19:49

HALF MARATHON (WOMEN)

MOK YING RONG (SINGAPORE) SUE CORSER (AUSTRALIA) JOANNA DENT (AUSTRALIA)

1:34:06 1:36:24 1:38:12

10KM (MEN)

SAMSON KIPLAGAT TENAI (KENYA) MARCUS ONG (SINGAPORE) JASMAN GURUNG (NEPAL)

32:56 33:23 33:44

10KM (WOMEN)

VIVIAN TANG (SINGAPORE) RENUKA SANTIANATHAN (SINGAPORE) ANNA HELOWICZ (BRITAIN)

38:52 40:23 40:25

HANDCYCLING (MARATHON)

WILLIAM TAN (SINGAPORE) IZZY WANG (HONG KONG) MICHAEL NGU (SINGAPORE)

2:08:49 2:30:21 2:30:57

MUNRO AND STEFFEN ACE CENTURY TUNA 5I50 29 JUNE 2014 SUBIC BAY, PHILIPPINES

VIEW MORE PHOTOS

Around 1,200 triathletes from all over the world including international sports icons converged at Subic Bay, Zambales, Philippines to vie in the third year of Century Tuna 5i50. Australia’s Casey Munro and Caroline Steffen emerged as this year’s Male Professional and Female Professional champions respectively. Following Munro as top finishers for Male Pro category are Michael Murphy (Australia), Simon Agoston (Austria), and Eric Watson (Australia). Meanwhile, last year’s Female Pro Champion Belinda Granger from Australia finished second followed by Monica Torres (Philippines), and Jodie Scott (Australia). For complete results, visit: http://www.5150philippines.com/ centurytuna/information/race-result/ PHOTOS BY CHESCA REYES

SWIM BIKE RUN SINGA PO RE | ISSUE 09

RACE RECAP VIEW MORE PHOTOS CATEGORY

AGE

SWIM

BIKE

RUN

JUNIOR

10-12 years

100m

3km

800m

INTERMEDIATE

13-16 years

200m

6km

1.6km

SENIOR

17-20 years

300m

9km

2.4km

YOUTH

10-20 years

200m

6km

1.6km

FAMILY - CHILD (1 MINIMUM) - ADULT (1 MINIMUM)

10-20 years > 300m 21 years

9km

2.4km

INDIVIDUAL OPEN – 60KM (MEN)

TEAM RELAY

MILO YOUTH TRIATHLON 31 MAY 2014 • CHANGI BEACH PARK

The sixth Milo Youth Triathlon brought together young individuals along with their families and friends to celebrate the true spirit of sports at the Changi Beach Park. Guest-of-Honor Parliamentary Secretary for the Ministry of Social and Family Development and Ministry of Culture, Community, and Youth Low Yen Ling flagged off the teams, joined the run leg of the competition, and presented medals to the finishers. As a non-competitive triathlon, every finisher received a medal. To commemorate the International Year of the Family in Singapore, Milo Singapore also sponsored Special Olympics Singapore’s youth athletes and their families to form 10 family teams for the Family Relay. PHOTOS COURTESY OF MILO

SWIM BIKE RUN SINGA PO RE | ISSUE 09

NEWS

STANDARD CHARTERED MARATHON REGISTRATION STARTS This year, there’s a new way to register for Singapore’s most prestigious marathon, the Standard Chartered Marathon Singapore (SCMS). Instead of the ‘Early Bird’ structure, the new registration model will favor early registrants. For the first time, ‘Priority+,’ ‘Priority,’ and ‘Normal’ are the three phases, and only when all slots are filled within a phase will the next phase be open for registration. Plus, there will be no increase in fees! Online pre-registration starts on 7 July with SCMS 2013 runners who are also Standard Chartered Bank (SCB) cardholders having first priority. From 9 to 15 July, the rest of SCMS 2013 runners and SCB cardholders may register online at www.marathonsingapore.com. Public registration opens at 11am on 16 July at ION Orchard. For the launch, 100 S$1 entries will be up for grabs. These 100 lucky registrants will also receive premium goodie bags. Limited edition goodie bags will also be given to the next 500 registrants. There will be a set number of Priority+ slots reserved on that day at ION Orchard too. Organizers Spectrum Worldwide and ActiveSG will each have registration roadshows as well at Jurong West, Sengkang, Pasir Ris, Toa Payoh, and Yio Chu Kang Sports Centres on 19 to 20 July and 26 to 27 July. Runners at each locality can register for the 250 Priority+ slots especially reserved; the first 100 registrants will get limited edition goodie bags. INFOGRAPHIC COURTESY OF STANDARD CHARTERED MARATHON SINGAPORE 2014

SWIM BIKE RUN SINGA PO RE | ISSUE 09

NEWS BRYCE AND DENISE QUALIFY FOR THE YOG TRIATHLON Bryce Chong Sheng Cher and Denise Chia Su Yin qualified for the 2014 Nanjing Youth Olympic Games (YOG) triathlon. The two, together with Sean Chan Wee Kiat, travelled to Burabay, Kazakhstan for the 2014 Burabay ASTC Triathlon Asian YOG Qualifier and Junior Asian Championships on 1 June to vie for the five Asian spots in triathlon. Bryce and Denise finished 7th and 8th with timings 1:02:05 and 1:11:27 respectively. Thsi places Singapore 4th and 5th in the country standings. Sean came in 14th at 1:06:38. As the host country, China was automatically qualified. Five other Asian countries namely, South Korea, Japan, Hong Kong, Kazakhstan, and Philippines, got in as well for both the youth men and youth women categories. The high altitude environment and terrain were foreign to the three youth triathletes; the cold 4°C temperature did not help as well. The three flew to Kazakhstan a week earlier to get acclimatized to the environment. This move eventually proved to be crucial to their qualifying in the 2014 Nanjing YOG in August. Eugene Ong, general manager of the Triathlon Association of Singapore and the high performance manager of the national youth triathlon team, said that their experience in competing at the Junior Elite International Triathlon Union (ITU) races this year honed the youth triathletes’ techniques in bike handling and drafting. After the YOG, the team will move from Sprint to Standard distance. Training to qualify for the 28th SEA Games in Singapore in June 2015 is their immediate goal. DENISE & BRYCE’S PHOTO BY ADAM YAP KEH CHEW. YOUTH TRIATHLETES PHOTO COURTESY OF TRIATHLON ASSOCIATION OF SINGAPORE. ADDITIONAL GROUP PHOTOS COURTESY OF DENISE CHIA, EUGENE LEE AND NICHOLAS CHIA

SWIM BIKE RUN SINGA PO RE | ISSUE 09

EVENTS

GET READY FOR RUDY PROJECT SWIM BIKE RUN EXPO 2014! 26-27 JULY 2014 NGEE ANN CITY CIVIC PLAZA

Through the first Rudy Project Swim Bike Run Expo, multisport enthusiasts can look forward to major brands offering endurance sports gear, training and recovery systems, health and nutrition products, race registrations and more! Swim Bike Run Singapore magazine will be officially launched too. Be one of the first 300 visitors on both days to get a goodie bag worth over $50! Want to know your triathlon prowess? Join the TRI-Out Challenge to find out! Slam a battling rope 50 times, cycle 5km on a stationary bike, and run 1.5km on a treadmill. Be among the fastest top six men and women to win exciting prizes worth over S$3,500! Just register at all three Rudy Project stores and the Service Centre. See you then! Grab the Swim, Bike, Run, Singapore! 2014 handbook, a free annual publication for beginner triathletes for your guide to what triathlon is all about, as well as the where to train, who to train with and how to train, all inside this handy guide. The race kit collection for the Singapore International Triathlon is also at the Expo, so make a date with us as you collect your kit and get your gear at the same time! Rudy Project Swim Bike Run Expo 2014 wishes to thank all our sponsors: Rudy Project Singapore as title sponsor, Key Power International Pte Ltd (2XU), Green Pastures Pte Ltd (Suunto), Altitude, and MetaSport (Tribob.com Pte Ltd).

ENDURANCE SPORTS MAGAZINE LAUNCHED 28 JUNE 2014 SUBIC, PHILIPPINES

To expand its reach in the fast growing triathlon and endurance sports community, the same team that brought Swim Bike Run Magazine in Singapore and Malaysia, New Leaf Community Media Solutions Inc., recently launched Endurance Sports Magazine during the Century Tuna 5i50 Triathlon in Subic Bay, Zambales, Philippines. Publisher TJ Parpan highlighted the magazine’s uniqueness including its augmented reality (AR) feature that allows you to watch a video, see more photos, and connect to social media by just scanning the pages with the AR icon. “It’s an effective multimedia product and this is just the start of what the brand has to offer,” TJ said. Endurance Sports reaches its targeted community through the integration of media platforms—print, interactive editions, and events. Its digital edition is downloadable for free from App Store and Google Play. Community Editors Jaymie Pizzaro (thebullrunner.com) and Raymond Racaza (www.run.ph), both triathletes, were also present during the launch. Get in touch with Endurance Sports via: Facebook: https://www.facebook.com/endurancemagph Twitter: http://twitter.com/EnduranceMagPH Instagram: http://instagram.com/EnduranceMagPH PHOTOS BY CHESCA REYES

SWIM BIKE RUN SINGA PO RE | ISSUE 09

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/// THE FASTEST SINGAPOREANS ///

25 MAY Ironman 70.3 St.Pölten (Lower Austria, Austria)

I7 JUNE Ironman 70.3 Boise (Idaho, USA)

NAGA TAN

EDMUND LOW

Timing: 6:11:44 Position: 102 (age group 25-29) 1229 (overall)

31 MAY Ironman 70.3 Hawaii (Hawaii, USA)

I7 JUNE Ironman Cairns (Queensland, Australia)

EWIN TEO

DENNIS LIM

Timing: 4:56:22 Position: 8 (age group 30-34) 62 (overall)

1 JUNE Ironman 70.3 Centrair Chita Tokoname Japan (Chita & Tokoname, Japan) BEALE LIU

Timing: 5:13:00 Position: 24 (age group 18-24) 138 (overall)

1 JUNE Burabay ASTC Triathlon Asian YOG Qualifier and Junior Asian Championships (Burabay, Kazakhstan) BRYCE CHONG SHENG CHER Timing: 1:02:05 Position: 7

DENISE CHIA SU YIN

Timing: 11:47:15 Position: 3 (age group 18-24) 540 (overall)

I8 JUNE Ironman 70.3 Cairns (Queensland, Australia) GERALD SIM

STAGE 2 – 123.5KM Timing: 3:16:18 Position: 44 STAGE 3 – 100KM Timing: 2:38:46 Position: 46 STAGE 4 – 165KM Timing: 4:33:51 Position: 28

STAGE 6 – 111KM Timing: 2:39:16 Position: 35

LOW JI WEN

PROLOGUE (Individual Time Trial) – 700m Timing: 54.39 Position: 22 STAGE 1 – 110.6KM Timing: 2:33:21 Position: 14

STAGE 3 – 100KM Timing: 2:35:28 Position: 57

SWIM BIKE RUN SINGA PO RE | ISSUE 09

STAGE 1 – 137.2KM Timing: 3:18:35 Position: 101

STAGE 1 – 98.5KM Timing: 2:32:51 Position: 98

29 MAY-1 JUNE UCI Asia Tour – Tour de Kumano (Mie, Japan)

1 JUNE Christchurch Marathon (Christchurch, New Zealand) 1:07:29 (Half marathon, Singapore’s national record) 7

GOH CHOON HUAT

STAGE 5 – 102KM Timing: 2:23:47 Position: 33

STAGE 2 – 109.3KM Timing: 3:13:50 Position: 50

Timing: Position:

18-15 JUNE UCI Asia Tour – Tour de Korea (South Korea)

Timing: 7:41:24 Position: 130 (age group 35-39) 1022 (overall)

Timing: 1:11:27 Position: 8

MOK YING REN

Timing: 5:23:34 Position: 32 (age group 40-44) 241 (overall)

7-15 JUNE UCI Asia Tour – Tour de Singkarak (West Sumatra, Indonesia)

GENERAL CLASSIFICATION Timing: 8:23:33 Position: 54

STAGE 7 – 167.5KM Timing: 4:00:22 Position: 32 STAGE 8 – 167KM Timing: 4:45:10 Position: 52 STAGE 9 – 120.5KM Timing: 2:43:12 Position: 24 GENERAL CLASSIFICATION Timing: 39:03:03 Position: 37

LOW JI WEN

STAGE 2 – 197.2KM Timing: 4:57:26 Position: 76 STAGE 3 – 161.1KM Timing: 3:53:01 Position: 91 STAGE 4 – 208.2KM Timing: 5:09:35 Position: 16 STAGE 5 – 137.8KM Timing: 3:03:05 Position: 19 STAGE 8 – 82KM Timing: 1:47:33 Position: 15 GENERAL CLASSIFICATION Timing: 30:55:00 Position: 83

13-14 JUNE UCI Asia Tour – Tour de Korea (South Korea) DARREN LOW

STAGE 6 – 177.2KM Timing: 4:34:39 Position: 69 STAGE 7 – 158.3KM Timing: 4:03:03 Position: 62

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RUNNING LAB • Funan DigitaLife Mall #02-31 • Velocity @ Novena Square #01-47 SCUBA WAREHOUSE • 70 Bendemeer Rd #01-02 Luzerne SKY FITNESS • Harbourfront Tower 2 Penthouse (Level 16) TAY JUNCTION • 733 Bukit Timah Rd #01-01 2nd Avenue Junction TEF BIKERS JUNCTION • Blk 1 Thomson Rd #01-332

OUTDOOR LIFE • Velocity @ Novena Square #02-60/67 • Wheelock Place #02-18

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CALIFORNIA FITNESS • Bugis Junction Tower #04-05 • Novena Square #03-01/08 • Ngee Ann City # 08-00 • Republic Plaza #14-00

POWERZEIT • 20 Cecil St Level 4 Equity Plaza

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TREKNOLOGY BIKES 3 PTE LTD • 14 Jln Kilang Barat • 91 Tanglin Place #01-02 TRIATHLON ASSOCIATION OF SINGAPORE • 126 Joo Seng Rd #06-04 Gold Pine Industrial Bldg WRKSHP BY CYCLE PROJECT STORE • 55 Tiong Bahru Rd #01-53

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