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AUGUS T 2014 | ISSUE 10

MALAYSIA

RACE FOR A CAUSE!

LEANER, FASTER, STRONGER HOW LOSING WEIGHT MADE VINCENT CHONG & AFFENDY ISKANDAR CHAMPION ATHLETES

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PLUS THE SPIDER-MAN STRETCH • EXPERT ADVICE • GADGETS TO GUIDE YOU TO VICTORY

MALAYSIA editorial team

POCH BERMUDEZ

this month

e d i t o r i a l d i r ec t o r

RICHARD TANG co m m u n i t y e d i t o r

MIKKE GALLARDO c r e at i v e d i r ec t o r

SARAH MORAN r eg i o n a l e d i t o r i a l co o r d i n at o r

DARLANNE SUE ONG

j r . a r t d i r ec t o r , i n t e r a c t i v e e d i t i o n s

MARIA AIAM E. ANGELES j r . a r t d i r ec t o r

KARUNA ANG e d i t o r i a l co o r d i n at o r

RAIZA CABUGWANG e d i t o r i a l a s s is ta n t

SEAN SIM, SAUL ANTHONY SIBAYAN co n t r i b u t i n g e d i t o r s

JING LEJANO co p y e d i t o r

{02} GEAR GUIDE {04} EXPERT ADVICE {06} NUTRITION & DIET {07} FEATURE {08} RECOVERY {10} STRENGTH & CONDITIONING {11} PROFILE {12} COVER STORY {14} FEATURE {15} RACE RECAP {16} NEWS {18} EVENT LISTINGS

MARC ANTHONY CASTRO, JAYMIE PIZARRO, HARVIE DE BARON co n t r i b u t o r s

EDITOR’S NOTE

sales and marketing team

THOMAS TAN r eg i o n a l s a l e s co n s u lta n t

KAREN ODCENADA business de velopment manager

CATHERINE SOO KIAT WEN m a r k e t i n g a n d d is t r i b u t i o n co o r d i n at o r

production team

EDEN BAYSIC r eg i o n a l p r o d u c t i o n co n s u lta n t

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CHEN KWONG WAI

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FAITH PAGUIRIGAN f i n a n c e a n d a d m i n s u p e r v is o r

MA. LEONORA MASAGCA d is b u r s e m e n t a n a ly s t

JAROLD SAMBO i t s u p e r v is o r

LITO TOLENTINO it

&

a d m i n a s s is ta n t

Every year without fail, I noticed how fitness gyms would be packed for the first two weeks of January—and only for the first two weeks of January. Everyone knows the benefits of exercise, even for the most sedentary of human beings.

The problem is that passion wanes when results are not seen fast enough; exercise is thus postponed, becoming another resolution for the New Year.

When you start exercising, you’re out of breath, your pulse is high, and you get tired easily. Unfortunately, the needle on the scale remains the same and your body is nowhere near the V-shape that you desire. This is always a bit disconcerting but it’s perfectly normal. When you first start working out, your body responds by raising your heart rate, causing you to breathe heavily. While those first few weeks are tough, exercising gets easier as your body starts to adapt to your workout.

Physical activity triggers the release of endorphins, the feel-good chemicals.

You will also feel better when you complete a workout plan and your calorie watcher shows 1,500 calories burned!

Whether you’re pushing anaerobic HR with 1km run intervals, picking up dumbbells, or riding a foldable bike, be consistent and stay focused. Love your body, love your heart, and be patient. Do not give up easily and soon you will bear its fruits. By the way, consistent exercise will give you more birthdays too!

CHARITO CIRIACO l i a is o n o f f i c e r

Official Triathlon Magazine Partner

RICHARD TANG

COMMUNITY EDITOR

executive

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN d i r ec t o r s

POCH BERMUDEZ p u b l is h e r a n d m a n a g i n g d i r ec t o r

LURISA ANN VILLANUEVA r eg i o n a l o p e r at i o n s co n s u lta n t

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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.

ALL CONTENTS COPYRIGHT 2014, RESERVED FOR New Leaf Targeted Media Solutions SDN BHD No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Targeted Media Solutions SDN BHD.

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

02

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

03

Explosively move towards the box

04

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.

The views and opinions expressed in this magazine are not necessarily those of New Leaf Targeted Media Solutions SDN BHD.

WEIGHT TRAINING FOR KIDS With proper adult supervision, resistance exercises can be good for children

PHOTOS FROM SHUT TERSTOCK .COM.

For comments, feedback, and advertising inquiries contact: sbr@newleafmedia.com.my

01

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

SBR AR ICON

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GEAR GUIDE

GARMIN EDGE 1000

Combining the essential features cyclists love from the Edge Touring and Edge 810, this top-o- the-line cycling computer will keep you motivated to achieve your personal best and reach your goals. The new Garmin Edge 1000 is perfect for competing, connecting, and navigating!

Price Available Upon Request AECO Technologies Sdn Bhd 03-92858062

SPECIALIZED SHIV ELITE (MY14)

RM 11,990 Designed exclusively for triathlons, the Specialized Shiv Elite (MY14) features a super light FACT IS 10r carbon frame with alloy aerobar, Shimano drivetrain, and Axis 2.0 wheels to round out the package. The fully adjustable alloy aerobar will fit any rider to provide the fastest position.

GH Speedbikes Sdn Bhd 03-61429303

PLAY TO WIN

GADGETS TO GUIDE YOU TO VICTORY!

BY KARUNA ANG

GNC PRO PERFORMANCE® WEIGHT GAINER 1850 DUTCH CHOCOLATE

This weight gainer supplies the extra calories that you’ll need to pack on the added pounds that you want. When mixed with 2 percent reduced-fat milk, one serving provides 1850 calories.

Price Available Upon Request ONI Global Sdn Bhd 03-92002368

GARDEN GREENS™ PROTEIN SHAKE DOUBLE CHOCOLATE

Made up of soy, pea, and spirulina, this energizing drink mix is an excellent source of protein.

Price Available Upon Request ONI Global Sdn Bhd 03-92002368

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SAN MARCO ASPIDE SUPERLEGGERA

With the use of new materials like PEBAX®, a new generation of featherweight foam and 40T high module carbon shell, this lightweight saddle will keep you comfortable on the road. The saddle provides perfect balance between support zone and relief zone.

Price Available Upon Request Cycle Life Trading 012-4710005

PRAXIS COMPACT ROAD 110BCD

Equip your bike with the Praxis Compact Road 110BCD to achieve faster times. This chainring is cold-forged, making it tougher.

Price Available Upon Request Gin Huat Cycle Trading Sdn Bhd 03-60383703

SAN MARCO CONCOR RACING TEAM BELKIN

CAMELBAK OCTANE LR 2L LUMBAR

Made from ultra-light materials, this bag is perfect for adventure racing, trail running, and crosscountry bike riding. With its 2-liter Antidote™ Lumbar Reservoir, it provides greater comfort and stability while preventing your hydration from sloshing around. Added safety features include a whistle on the harness and reflectivity on both front and back.

Price Available Upon Request Universal Fitness and Leisure Sdn Bhd 03-63759544

Equipped with the Xsilite Stealth, a special finishing guaranteed to strengthen resistance, this saddle will keep you company through all your rides.

Price Available Upon Request Cycle Life Trading 012-4710005

PRAXIS CONVERSION BOTTOM BRACKET

This patent pending design keeps the cartridge bearings outboard of the frame right on spec for greater rigidity and frees it from frame/c-clip tolerance issues that other systems deal with.

Price Available Upon Request Gin Huat Cycle Trading Sdn Bhd 03-60383703

SHIV EXPERT MID-COMPACT (2013Y)

PHOTO COURTES Y OF AECO TECHNOLOGIES SDN BHD, ONI GLOBAL SDN BHD, UNIVERS AL FITNESS A ND LEISURE SDN BHD, C YCLE LIFE TR A DING, GH SPEEDBIKES SDN BHD, ROYAL SPORTING HOUSE, GIN HUAT C YCLE TR A DING SDN BHD

Built with Specialized FACT carbon and equipped with Tough DT Axis 2.0 wheels, this is the most aerodynamic race-ready bike. Its precision steering will have you riding with ease and comfort.

RM 15,990 GH Speedbikes Sdn Bhd 03-61429303

GARMIN FORERUNNER 15

SAUCONY RIDE 7

With a redesigned outsole for greater responsiveness, cushioning, and durability, the Ride 7 will deliver a smooth run. The shoes will help runners obtain a faster and more fluid transition from heel to toe-off. Designed with comfort in mind, the shoes also feature welded overlays and a highly breathable open air mesh.

Price Available Upon Request Royal Sporting House 03-51232668

With its heart rate monitor and daily activity tracker, all you need to know about your body is in your hands. This is an affordable GPS running watch suitable for all fitness levels. Keep yourself motivated by tracking distance, pace, calories, personal records, and heart rate. With just a couple of clicks, know how many steps you have taken or how many calories you have burned all day.

Price Available Upon Request AECO Technologies Sdn Bhd 03-9285806

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EXPERT ADVICE

O U R PA N E L O F E X P E R T S A N S W E R S YO U R M O S T P R E S S I N G T R I AT H LO N D I L E M M A S

What should recovering athletes do about their workouts when they have not been training for a few months after being sick or injured?

A: The idea is to never stop training or crosstraining if you have an injury. If you have an injury on the upper extremities, then work out your lower ones, and vice versa. But if you must rest for an extended period of time due to a medical condition or injury, you have to get back low and slow. It is always prudent to take it easy and not rush back to your once peak form or you risk incurring a new injury.

There are medical protocols developed by sports medicine specialists that cater to each specific injury which will help you get back to competitive form. Ask for their advice.

MARC ANTHONY L. CASTRO, MD, FPOA Sports Medicine doctor, Orthopaedic surgeon; Triathlete

What is the best way to lose weight?

A: A person’s diet is an important factor in losing weight. Focus on decreasing your daily caloric intake by 500 calories. Decreasing food portions is better than decreasing your intake of carbohydrates, proteins, and fats.

Drink water before meals. Water doesn’t have any calories. It also decreases the amount of food your stomach can take, decreasing the food you can ingest. Choose foods that are high in fluid like fruits and vegetables. These are also excellent sources of fiber which can aid in your bowel movement.

Is strength training something that should be done year-round, or just seasonally?

A: Majority of endurance athletes focus on lung-searing intervals and long distance/ duration training, and sometimes disregard the importance of the weights room.

Resistance training can promote stronger, slow twitch muscle fibers making them carry more work load. This spares fast twitch muscle fibers from being exhausted early in your next race. Fast twitch muscle fibers burn glycogen (a precious fuel in short supply), which produces lactate. During high intensity efforts, your muscles may no longer be able to handle the high concentration of lactate. Resistance training would thus benefit your endurance when properly done.

There are numerous resistance training cycles/goals per training phase. Consult with a strength and conditioning professional about utilizing periodization in your training program. Joe Friel, a well-known endurance coach and author of the Triathlete’s Training Bible and Cyclist’s Training Bible, wrote that one should eliminate all resistance training seven days before big races. This will help the athlete peak at the proper time and be at his best for the big event.

SAUL ANTHONY SIBAYAN

SAUL ANTHONY SIBAYAN SBRSG Contributing Editor; Exercise Physiology student, University of Alabama

GOT A QUESTION? E-MAIL US AT SBR@NEWLEAFMEDIA.COM.MY 04

S W I M B I K E R U N M A L AY S I A | I S S U E 1 0

AJuggling triathlon with a successful career and a happy family life is no easy task, but it can definitely be done without having any of the balls slipping out of your hands. Ultimately, the goal is to live the tri life where swimming, biking, and running is not an option, but comes as natural as brushing your teeth. To begin, set a schedule for training, work, and family. You may hire a good triathlon coach who can customize your program based on your goals and lifestyle. Be flexible enough to adjust to sudden changes in your schedule and know that, periodically, you may need to focus on certain areas more depending on the need, such as a sick child, a looming work deadline, or an upcoming race. The bottom line is that triathlon can fit perfectly into your life as long as you work hard, train smart, and want it badly.

—JAYMIE PIZARRO Founder, TheBullRunner.com; International Marathoner; Triathlete

PHOTO FROM SHUT TERSTOCK .COM

THE IDEA IS TO NEVER STOP TRAINING OR CROSS-TRAINING IF YOU HAVE AN INJURY. IF YOU HAVE AN INJURY ON THE UPPER EXTREMITIES, THEN WORK OUT YOUR LOWER ONES, AND VICE VERSA.

I have a regular day job, and I have a family to take care of. I want to get serious with triathlon, but I’m afraid that I have to sacrifice my job and some family quality time. How can I balance all these?

NUTRITION & DIET

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

SPORTS NUTRITION IS A JUGGLING ACT, PUTTING SUCH FACTORS AS FUEL, HYDRATION, AND ELECTROLYTES INTO PLAY.

HAIL TO HYDRATION!

HOW TO STAY HYDRATED

Heat illness has always been a major concern for athletes at the elite and recreational levels in Southeast Asia.

Proper hydration is thus a big factor in maintaining one’s well-being.

About 75 percent of the human body is made up of water. Water keeps body temperature at normal levels, stimulating perspiration to prevent overheating.

HERE ARE SOME TIPS TO BEAT THE HEAT AND PREVENT DEHYDRATION:

WHY DOING SO COULD SPELL THE DIFFERENCE BETWEEN HAVING A GOOD RACE AND A GREAT ONE BY HARVIE DE BARON Every athlete dreams of racing his personal best. The expensive gear, the hours and hours of training, the topnotch coaching—these are usually what athletes spend their time and money on. But where does sports nutrition come into the picture? Why is it the least of the athlete’s priority?

WHY THE NEGLECT? Considering its importance, why is sports nutrition a neglected aspect of the athlete’s preparation? My guess is that it’s not as “sexy” as the other aspects of sports. For example, a new bike is more interesting than, say, trying out a new energy gel brand. Training with the most sought-after coach is a more exciting topic than telling your friends what you drink during a race.

Whether sports nutrition as a topic is sexy or not, we cannot escape the fact that it can still spell the difference

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between a good race and a great one. And, truth be told, whatever amount of time is spent on buying the latest gear or training with the latest “it” coach should also be spent on planning your nutrition for sports.

WHY SPORTS NUTRITION? Sports nutrition is more than just drinking water and eating on the race. Sports nutrition is a juggling act, putting such factors as fuel, hydration, and electrolytes into play. It also involves what you eat and not eat on any given day. You might ask why what is eaten outside of training and racing is considered part of sports nutrition. Well, it’s because whatever you consume on a regular day affects how you perform the next training or race day.

Fueling focuses on your energy sources. This is what your body runs on for long distances. Hydration zeroes

in on your water level. People often get hydration and fueling confused. It’s just like getting gasoline and water for your vehicle mixed up.

They are both important but they each have a specific function for the vehicle.

Hydration is important to keep your body’s core temperature at the right level unless you risk overheating or dehydration.

Electrolyte balance involves making sure your body gets a full spectrum of electrolyte simply because you don’t sweat out just water. The typical composition of human sweat is sodium, potassium, calcium, and magnesium.

There are also traces of minerals such as zinc, copper, iron, chromium, nickel, and lead. In order to keep your body’s electrolyte balance, you need to make sure that whatever you are taking has more than just sodium and water. SBR

n KNOW THE SIGNS OF DEHYDRATION. These include dark yellow urine, loss of energy and coordination, cramps, headaches, dizziness, and unusual fatigue. If left untreated, more serious symptoms will occur. n DRINK UP. Once you’re acclimatized, you need to increase fluid intake because you’ll have a higher sweat rate. Drink at least one cup for every hydration station that you pass. You’ll never know if the remaining stations have enough fluids for all the participants. n TRY TO HAVE FLUIDS WITHIN YOUR REACH. During your workouts, training, and races, make sure that fluids are easily accessible. n DRINK IT, DON’T POUR IT. Pouring fluid over a certain body part feels good but it won’t lower body temperature at a faster rate or restore body fluids.

PHOTO FROM SHUT TERSTOCK .COM

NEGLECTING NUTRITION

FITNESS FOR EVERYONE

GETTING ACTIVE NOT ONLY HELPS INDIVIDUALS LOSE WEIGHT, IT ALSO GETS THEM ON THE ROAD TO FITNESS.

I

n developing countries, more and more individuals are doing less physical activity and making unhealthy lifestyle choices (like smoking, drinking, and poor eating habits).

While these countries are enjoying economic development, urbanization, and industrialization, it is unfortunate that incidences of cardiovascular diseases, diabetes mellitus, and cancer are rising. As government

and non-government organizations try to manage these health issues, the importance of physical activity in preventing these diseases has become widely recognized.

In “Weight Management Strategies for Recreational Athletes,” an article published in Lifestyle Magazine, authors Ingrid Lofgren, PhD, MPH, RD, and Matthew Delmonico, PhD, MPH, wrote that people who increase their physical activity from light

to moderate are considered recreational athletes. By consuming a well-balanced diet consisting of a variety of nutrient-dense foods, an individual’s nutritional needs may be met. Heavily marketed supplements may negatively affect body weight and must be used with caution.

It is best to seek medical and practical advice from health professionals.

With the rise of urbanization and industrialization, obesityrelated insulin resistance is also on the rise among children and adolescents. This contributes to an increased lifetime risk of developing type-2 diabetes and other cardiovascular diseases. In 2013, a randomized control trial research was published at Pediatric Obesity by Stuart McCormack and his colleagues. They investigated how exercise and lifestyle modification may improve

fitness and insulin sensitivity among 21 obese individuals ranging from 10 to 17 years old. The participants were given healthy lifestyle advice for eight weeks: one group was placed in an inhome supervised exercise intervention and the other in a control group. Exercise improved fitness and power output and also increased stored fats stored in the muscles. Insulin resistance decreased in subjects who received lifestyle modification advice and was unrelated to the assigned exercise training given to them. They concluded that as exercise increases, so do fats stored in the muscle cells in obese children; these can translate to the improved ability of muscles in using lipids as fuel.

At the end of the day, breaking a sweat means more than just burning calories. It means getting on the road to better health and well-being. SBR

PHOTO FROM SHUT TERSTOCK .COM

AN ADVOCATE OF FITNESS AND WELL-BEING BY FOLLOWING STAY HEALTHY TOGETHER BEGUIDELINES SET BY THE WORLD HEALTH ORGANIZATION (WHO).

Let’s do our share in promoting health practices in our community, and integrating physical activity into our daily activities. Here, some guidelines set by the World Health Organization (WHO):

• Raise awareness about the importance and benefits of physical activity • Educate different groups of all ages and population about the benefits of physical activity and how to stay active

• Conduct local physical activity programs and initiatives like various types of exercise and sports as well as daily physical activity like house chores, gardening, and using the stairs instead of the escalator or elevator

• Build capacity among individuals that implement local physical activity programs by training them of the skills and knowledge they need

• Create supportive environments that facilitate participation in physical activity • Give recognition to individuals who lead healthy lifestyles, engage in regular physical activity, and encouraged others to do so.

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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

5 THINGS

YOU SHOULD BE DOING ON YOUR REST DAY Here is a list of what you need to do during rest and recovery (R&R) day:

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.

24-HOUR ATHLETE MENTALITY

• Mental conditioning to aid in the improvement of your performance • Stay hungry for success and results; this simply means to become the best person or athlete you can be. It all starts with an inspiring dream and staying inspired, or else you won’t reach your goal.

WORK + REST = IMPROVEMENT

A CLASSIC MOVE THAT REJUVENATES YOUR LEGS BY SEAN SIM Elevating your legs for a few minutes will make them feel lighter, especially after a hard training session, during the day, or before going to sleep. By doing this simple move, you are trying to harness the power of gravity.

Standing or sitting for a long time pools blood to your legs; this is said to be the reason for that heavy feeling.

Blood pooling after a hard training session may

TO EAT OR NOT TO EAT BEFORE A WORKOUT

BY HARVIE DE BARON

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have its benefits. Because your muscles have microtears due to such activity, the initial response of your body is to repair it by drawing blood into those areas. Nutrient-rich blood gets trapped in these areas because you’re not moving (hence, decreased muscle pump activity), because of gravity’s pull, or both.

However, there is still no scientific evidence about harnessing the power of gravity to decrease muscle

soreness due to physical activity. Most of the reviews on elevation pertain to relief of inflammation due to injuries.

It is advised in conjunction with rest, ice, compression, and elevation. Yes, it is that well-known acronym, RICE. Still, doing this simple move certainly won’t hurt.

Just bring your legs high, placing it higher than the level of your heart. Let it rest in that position for 15 to 20 minutes. You’ll feel better afterwards. Try it!

Have you ever had that bloated feeling in your stomach during a workout? Chances are you ate too close to the start of your activity.

Food that needs to be chewed has to go through your digestive track before it can be converted as glycogen to be used as energy. With this in mind, it is best to eat your last meal about 2-3 hours before your workout, depending on how your body converts food. The less processed the food is (i.e oily food, processed meats, fast food, etc), the quicker your body can digest it and the faster it can be converted into glycogen stores. Taking some fresh fruits and a glass of coconut juice about 2 hours before the start of training can be a good idea.

The more intense you expect your workout to be, the longer the gap should be between your last meal and the start of your workout.

• Stress from both office work and training can accumulate. It will be pretty nasty and can hamper your athletic performance. Balancing these two plus proper rest will equate to big improvements not only on your performance, but on your health and wellness as well.

LESS IS MORE

• During your R&R day, the less you do means the more you’ll gain. The body repairs itself during rest.

GET QUALITY SLEEP

• Nothing can beat good sleep. The goal is 6 to 9 hours of sleep per day.

Lack of sleep causes tiredness. Staying awake longer also creates more chances for you to eat.

SELF-MASSAGE

• Use a foam roller, tennis ball, golf ball, or your own hands to perform a self-massage. This is also called a self-myofascial release. Its end goal is to release muscle tightness and knots. Applying pressure on specific body parts promotes blood flow. It also breaks down adhesions which may cause inflexibility and painful movements.

PHOTO FROM SHUT TERSTOCK .COM

THE POWER OF GRAVITY

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

THE SPIDER-MAN STRETCH

HOW ONE MOVE CAN ACTIVATE AND STRENGTHEN YOUR CORE WHILE INCREASING YOUR HIP MOBILITY BY SAUL ANTHONY SIBAYAN

LEVEL 1

THE SPIDER-MAN STRETCH

BENEFITS: shoulder stability and anterior hip mobility

01 Start in a quadruped position.

02 Then, bring your legs back and

assume a push-up position.

03 Explosively drive your left leg

and place it at the outer side of your left hand. Your goal is to bring your left knee towards your left armpit.

04 While performing step 3,

squeeze your right butt cheek (the gluteal muscles) and push your hips forward. Feel the stretch from your other leg.

05 Slowly bring your leg back.

06 Do it on the other leg.

Repeat the sequence until you have done at least 5 repetitions per leg.

WATCH THE EXERCISE VIDEO

The Spider-Man stretch is a dynamic stretch, which means that you can include this in your warm-up routine.

It improves hip mobility by loosening up your groin muscles.

BE BETTER THAN LAST SEASON Starting your training during the off-season will help you become better than your lastseason self. Vern Gambetta, a well-known strength and conditioning expert and owner of Gambetta Training Systems, prescribes a special training program that focuses on power and endurance.

By doing low and high step-ups, the muscles you need for cycling are strengthened. Lateral step-ups strengthen the insides and outsides of your legs; those help keep you stable as you move forward.

Focus on 10 to 15 repetitions per leg for 3 sets.

DO IT PROGRESSIVELY. For the first two weeks, do low step-ups twice a week. For weeks three and four, do low step-ups for one day and then a high step-up for another. For weeks five and six, work on doing two days of high step-ups a week. During the in-season, try doing at least one day of step-ups a week for maintenance purposes.

FOCUS ON PROPER FORM. Keep your abdominals tight and back straight, while looking forward. Avoid curling your body forward or leaning back too much. Get into the rhythm by trying to do one step per second.

DON’T FORGET A STRONG CORE. Many endurance athletes have legs of steel but cores of Jell-O. Check out articles and videos that focus on strengthening the core. Having a strong core enables you to go longer without cracking, push a heavier gear, or tackle a steeper climb.

Gambetta adds that majority of endurance athletes focus on getting strong during the off-season then forget about it during the season. “You can start off strong and even stronger if you thread power training throughout your season,” he says.

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STEP-UP S PHOTO FROM SHUT TERSTOCK .COM. E XERCISE PHOTOS BY PAT GOLOY. E XERCISE DEMONSTR ATION BY C A RMEL A SERIÑ A .

A light jog on the treadmill or a couple of minutes on the stationary bike can get you all warmed up. These moves, however, are not enough to get you to the next level. If you want to make the most of your time in the gym, go for a great warm up routine that powers your muscles.

The Spider-Man stretch is a dynamic stretch, suitable for warm ups. It improves hip mobility by loosening up your groin muscles. It engages you in a push up position which is very similar to a plank. Plus, the fact that your hands are on the ground while your legs are moving makes it seem like you’re climbing out of the saddle. Thrusting your leg to the side of your arms promotes your core to remain stable while activating your butt muscles (the powerhouse of the leg) and stretching your hip flexors (front part of your hip). These muscles are normally tight and weak in cycling as you assume a crunched-compact position. Not only that, the spider man stretch also stimulates brain activity by engaging more muscles, allowing you to run faster, jump higher, and become stronger.

“I DIDN’T WANT TO THINK TOO MUCH ABOUT THE WORDS THAT COULD HURT ME. I KNEW THAT I WILL GROW UP AND HOPEFULLY, PROVE THEM WRONG.”

PHOTOS COURTES Y OF FR A NK CHONG

LIVE TO RUN ANOTHER DAY CANCER SURVIVORI FRANK CHONGI PROVES THAT BEINGI STRICKEN BY THISI DREADED DISEASEI CAN ACTUALLYI BE A LIBERATINGI EXPERIENCEI INTERVIEW BY KARUNA ANG

It has been 22 years since Frank Chong discovered a small lump on his left wrist.

At age 12, Frank was diagnosed with rhabdomyosarcoma, a type of cancer that’s commonly found attached to muscle tissue, wrapped around the intestines, or virtually any anatomic location.

“When we went to the family doctor, he thought it was gangrene at first. He called the next day saying that he had second thoughts.

An x-ray was taken, and there was indeed something wrong with the lump,” recalls Frank.

“After a five-hour surgery, the lump was taken and sent to Singapore for a biopsy. As I sat down to take my first paper for the Primary School Evaluation Test, I was taken out from school and sent to Singapore for treatment.”

Frank had to go through three years of treatment after that.

“At the time, I roughly knew what was happening to me. This cancer usually targets 5- to 6-year-olds and appears on the neck,” says Frank. “Being a 12-year-old, I didn’t think too much about it. I just had to fight it. When treatment started, it was quite painful and I asked myself, ‘Why me?’”

Frank looks lean and frail, and oftentimes people jump to conclusions, judging him by how he looks.

“Back in school, only my classmates were supportive and they understood what I was going through. My teachers explained it to them,” Frank says. “The others would poke fun of me. I wore a hat, was plump due to only having an appetite for pizzas during treatment, and there were weird tapes for radiotherapy on my arms. But I understood there will always

be people to back me up. I didn’t want to think too much about the words that could hurt me.

I knew that I will grow up and hopefully, prove them wrong.”

It was in 2007 when Frank started running, and these days, he hits anywhere between 60 to 90 kilometers every week. Terry Fox, a Canadian athlete, humanitarian, and cancer research activist, who went on a cross-Canada run to raise money and awareness for cancer research with one leg amputated, inspired Frank to run.

“I try to think positively all the time. I have come this far. I have fought and won over it. I have survived and I am able to tell the story.

Life is not complete yet. That is why I run.

Running keeps me away from all these negative thoughts,” says Frank.

Since 2012, Frank has been going to South Africa on the first week of June to participate in Comrades Marathon, the world’s oldest road ultramarathon. He runs to raise funds for cancer research together with Cancer Research Initiatives Foundation (CARIF), which is based in Subang Jaya Medical Centre, under an umbrella campaign called Be Frank.

“I pay for all my expenses to South Africa,” he says. “Whenever people come up to me with sponsorships, I tell them to donate it to CARIF instead.”

He also serves as a Community Champion for CARIF, sharing his story with other cancer patients.

Frank says, “I just want to be who I am. If I did not have cancer, I might not be the person I am today. You just have to embrace it. It is not the end of the world.” SBR S W I M B I K E R U N M A L AY S I A | I S S U E 1 0

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LEANER, FASTER, STRONGER The desire of | Vincent Chong and| Affendy Iskandar| to lose weight and| lead healthier lifestyles| brought them to a sport| which challenged their| very beings!| TEXT AND PHOTO

BY KARUNA ANG Athletes are known to be fit, lean, and muscular. Here, Vincent Chong and Affendy Iskandar talk about shedding the extra bulk by getting addicted to triathlon.

Vincent is an electronics and electrical engineer by training and a software engineer by accident. He has always loved cycling and got addicted to it not too long ago. Meanwhile, Affendy is into developing enterprise level Web-based systems and mobile applications. During his spare time, he would either be training or playing the guitar.

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BEFORE

WHAT WAS YOUR TURNING POINT?

V I N C E N T C H O N G ( V C ) : Two years ago, I was seriously overweight and unfit. Climbing up a flight of stairs will have me panting. I knew I needed to do something to improve my health.

My friend Desmond Goh asked me to join an Olympic Distance triathlon event. I said yes and registered for the event even though I don’t really swim and run at all. Since then, I have been addicted to triathlon!

A F F E N D Y I S K A N D A R ( A I ) : I was pretty much overweight when my wife delivered our first baby. I remember vividly a moment where I was looking at a photo of me posing with our little tiny baby girl and I didn’t really like how I looked like. I wasn’t very enthusiastic on how I had become physically. I got connected with a university buddy who is a regular runner. I told him how inspired I was to get in shape, if not as lean and toned as he was. He then convinced me to join him on evening runs, right after work, for a start. I went along and never looked back.

“Triathlon piqued my interest.

I was amazed by these people who can compete in multiple disciplines of sports continuously.”

—Affendy

WHAT IS YOUR MOTIVATION BEHIND GETTING INTO TRIATHLON?

V C : Other than living a healthier lifestyle, it is the idea of how far I can go that drives me crazy. I always crave for a longer distance or faster time. I think fun is the most important factor for me. When I started running, I didn’t really enjoy it. The joy came when I was finally able to run 10km non-stop, and that made me want to run further and longer! Same goes for swimming, at first it was really hard, but when I managed to swim in a better form, or when I managed to swim a few seconds faster, I felt very happy and wanted to do more!

A I : My ultimate goal was to lose weight and look presentable. I started with simple short running and things became interesting. I learned that it’s not just about losing weight. I also learned that one needs to progress in order to get motivated and keep going. Soon, short evening runs weren’t enough. Along the way, I met numerous people

training for different sports. Triathlon piqued my interest. I was amazed by these people who can compete in multiple disciplines of sports continuously; that definitely takes sheer dedication and strength to achieve.

WHAT WAS IT LIKE FOR YOU WHEN YOU WERE STARTING OUT?

V C : I started cycling when I was young but I never really swam nor run. It took me a lot of time and persistence to learn. I watched a lot of swimming videos to learn the posture and technique. Hitting the pool and swimming a lot helped. I increased the distance day by day, week by week. In terms

physiotherapy, lasted for another six months.

I was down with lungs punctured, broken right shoulder blade, shattered bones on left wrist, and fractured bone on the face. I’m really thankful to have great friends and family to show support and lend helping hands when I needed them most. During my entire recovery time, I had to solely depend on my wife to take care of our two small kids and myself. Despite the accident, she never asked me to give up any sports activities.

WHAT IS THE BIGGEST POSITIVE IMPACT THE SPORT HAS GIVEN YOU?

BEFORE

“It is the idea of how far I can go that drives me crazy. I always crave for a longer distance or faster time.”

—Vincent

WATCH A VIDEO

of nutrition, I cut down the quantity! I was 95kg then, I lost 15kg in a couple of months. It was very tough for me to control my eating habit. It takes an awful lot of determination! Family and friends are supportive. Now, taking part in a triathlon event is like a family trip and gathering among friends.

A I : When I first started out, I had trouble with nutrition. It was quite difficult for me to change the habit from plenty of unhealthy starchy carbs and fatty foods into something more lean and beneficial for sports. But with proper transition and constantly following the plan, I eventually managed to get it done. Once the proper eating habits started to kick in, it has the tendency to

stay. At home, we also had to change how we prepare our daily food. As for training, it was quite tough, especially swimming due to the fact that I never really swam before. I put more effort in correcting my swimming techniques and sought the help of experienced swimmers and talented triathletes. I also joined a running group that holds weekly excruciating intervals every Thursday and long runs every Sunday. In between, I committed myself to long hours of cycling on Saturday mornings.

WHAT IS YOUR MOST MEMORABLE TRIATHLON EVENT?

V C : Port Dickson International Triathlon 2012— it was my first triathlon race and I think I broke the record. It was an Olympic Distance triathlon, and it took me five hours: 1.5 hours on the swim, 2 hours on the bike, and 1.5 hours for the run! I was the last one to cross the finish line!

A I : It has to be the recent IRONMAN 70.3 Putrajaya. My entire family came over to cheer us on. Every time I made it back to the loop, I could see my two kids shouting encouraging words to keep me moving forward. It felt really good and helped me to stay focused.

WHAT WAS THE GREATEST CHALLENGE THAT YOU HAVE ENCOUNTERED THUS FAR? HOW DID YOU DEAL WITH IT?

V C : Challenge Taiwan 2014, especially on the 3.8km swim leg with the cut off time of 2 hours and 20 minutes. Swimming has always been my weakest discipline. How did I deal with it? I swam a lot! I was swimming at least five days a week!

A I : Back in 2012, I got involved in a bike accident.

A car stopped right in my path and I hit it at relatively high speed without having the chance to slow down. The impact was so strong; I was put out immediately after the crash and didn’t remember a single thing after the event. The doctors had to perform two major surgeries.

The recovery period, with constant visits to the

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V C : I have a healthier lifestyle. As a wise man once said, triathlon is not a sport, but a lifestyle.

A I : Triathlon is not an easy feat but it can be very rewarding. It teaches a lot about being consistent and staying on track to achieve a specific goal. Discipline is the bridge between targeted goals and final accomplishments. The same rule applies to life as well. As long as we work hard on it, anything can be achieved. I also learned that most things cannot be done overnight, especially if I wanted to change myself from fat to fit. Make things grow gracefully and reap the rewards at the end. It felt so much better this way.

WHAT IS YOUR ADVICE TO PEOPLE WHO WANT TO JOIN TRIATHLONS?

V C : Don’t do it because of the fame. Do it for the fun of it.

A I : Anyone can begin doing triathlons at any level of fitness. Find a suitable training plan that you are comfortable with and follow it as much as possible in order to increase the fitness level to a desired goal. I would also suggest joining groups in training; being sociable with other people within the same context can keep you motivated.

WHAT ARE YOUR GOALS, IN TERMS OF TRIATHLON?

V C : I just hope I can continue to enjoy and do it for a long, long time.

A I : I want to do at least one Ironman distance triathlon every year and be consistent at it. It’s something to look forward to every year. That also means it gives me the discipline to have proper eating habits and ensuring that I stick to the exercise regimen in order to stay fit for the event.

WHAT UPCOMING RACES ARE YOU JOINING?

V C : Port Dickson International Triathlon 2014 for sure! Maybe IRONMAN Langkawi 2014, maybe Challenge Roth 2015, maybe both!

A I : My next race would be the Port Dickson International Triathlon 2014. I’m looking forward to the SunSmart IRONMAN Western Australia which will be held this December. SBR S W I M B I K E R U N M A L AY S I A | I S S U E 1 0

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RACING TO MAKE A DIFFERENCE

THE CANCER RESEARCH INITIATIVES FOUNDATION

visit: https://www.carif.com.my

BY JOINING THESE GROUPS, YOU NOT ONLY GET TO RUN FOR FITNESS, YOU GET TO RACE FOR A CAUSE YOU BELIEVE

The Cancer Research Initiatives Foundation (CARIF) aims to address the challenges of low cancer literacy and the lack of awareness of early cancer symptoms.

Last 1 June, a group of runners joined the Frankathon Ground Event at Bangsar Village 1 to support Frank Chong, a CARIF Community Champion. He participated in the Comrades Marathon to raise funds for cancer research. Its other initiatives include the Be Frank: Hairdressers Programme, Youth Programme, Charity Badminton Tournament, and Yogathon.

MISSION FOR MISSING CHILDREN

“We have been active in marathon and triathlon for a while. We joined for fun, but eventually we wanted to carry a message,” says Rozaimi Mohd Said, Vice-Chairman of Mission for Missing Children. “Missing children is a topic that is discussed when it happens, then comes the silence. It becomes the talk of the town when another incident happens. We wanted to create a platform where this issue will be discussed constantly.”

“We have a message embedded on our bibs,” adds Said. “This is not only our issue. It is Malaysia’s issue.”

Don’t leave your children alone is the message that the group wants to send to the public. The group shares tips for children safety and provides pamphlets for distribution.

“Community involvement is crucial in spreading awareness,” he says.

MALAYSIAN AIDS FOUNDATION

Social activists Ralph Dixon and Jeff Lau crossed 250 km in seven days through the Sahara Desert to raise funds and increase awareness about HIV/AIDS in Malaysia last 6 April 2014. The two runners competed in the ‘toughest foot race on earth’ in the name of two charitable initiatives: Malaysian AIDS Foundation 14

S W I M B I K E R U N M A L AY S I A | I S S U E 1 0

(MAF), the treatment, care, and support programme helping underprivileged women and children living with HIV and Red Ribbon Youth Club, an HIV education, empowerment, advocacy, and leadership programme designed for young people.

The duo managed to raise RM101,000 as of 1 May 2014.

“The funding for the AIDS response in this country has been severely cut back, and at the same time, people living with HIV continue to be pushed to the margins of society due to stigma and discrimination, a situation which negatively affects their access to crucial health care services. Naturally, I have picked up my gear again and continued running,” says Dixon, an avid marathon runner and a Trustee of MAF.

TRI-ING TO HELP CEREBRAL PALSY

visit: https://www.facebook.com/pages/Tri-ing-To-HelpCerebral-Palsy/ or contact Jason or Paul via at jason@ tri-ingtohelpcp.com and paul@tri-ingtohelpcp.com

“WE HAVE A MESSAGE EMBEDDED ON OUR BIBS. THIS IS NOT ONLY OUR ISSUE. IT IS MALAYSIA’S ISSUE.”

TRI-ING TO HELP CEREBRAL PALSY

Inspired by their friend Jason Flanagan, whose son Zane suffers from cerebral palsy (CP), Jason Winter and Paul McCalman set up Tri-ing to Help Cerebral Palsy.

It is tough on Jason’s family as it is a daily battle to support the problem at all levels,” explains McCalman.

The duo decided to raise money to help those who suffer from CP and create a greater awareness for the cause by competing in triathlons. With the support of the group, family, and friends, Zane has undertaken a new form of therapy over the past few months. Only a few weeks ago, at the age of six, he was able to take his first steps. The group is looking at bringing in treatment from the US to help Zane and other patients.

“We would like to continue on with our initiative in Malaysia for as long as possible and hope that more and more people get involved, and that other triathletes around the world might adopt the same initiative in their country of residence,” adds McCalman.

The group will participate in the Port Dickson Duathlon on 2 November and the Ballarat 70.3 Ironman in Australia on 16 November. SBR

MISSION FOR MISSING CHILDREN

visit: https://www.facebook.com/MissionsForMissingChildren

MALAYSIAN AIDS FOUNDATION

visit: http://www.mac.org.my/

PHOTOS COURTES Y OF FR A NK CHONG, MISSION FOR MISSING CHILDREN, CIMBALY/ V.C A MPAGNIE/MDS2014, TRI-ING TO HELP CEREBR AL PAL S Y

THE CANCER RESEARCH INITIATIVES FOUNDATION

22 JUNE 2014 MAEPS LAMAN 2, SERDAN Back for its second year, MARDIMaeps Trail Running 2014 attracted no less than 400 runners. Seventy percent of the race route took place on MARDI properties. Runners were able to enjoy nature, running through muddy terrain, rainforest jungle, and fruit plantations.

Featuring six categories, the race was originally open to Malaysians only but eventually garnered overseas participation.

RACE RECAP

MARDIMAEPS TRAIL RUNNING 2014

FOR FULL RACE RESULTS, VISIT: http://2009tonton.blogspot.com/2014/06/mardimaeps-trail-run-2014-top-ten.html PHOTOS BY CATHERINE SOO

PENANG URBAN TRIATHLON

14 TO 15 JUNE 2014 TANJUNG BUNGAH, PENANG

VIEW MORE PHOTOS

A total of 315 sports enthusiasts gathered for the Penang Urban Triathlon.Riding on the success of its first two races, the event introduced a youth category for participants aged 12 to 17, which promoted the participation of aspiring athletes in multisport events. Organized by Runners Unite Enterprise, the Penang Urban Triathlon is a beginner-friendly triathlon because the swim is conducted in a pool. From there, the participants headed out to the rolling terrain of Tanjung Bungah and ended with a run through scenic Straits Quay promenade.

FOR FULL RACE RESULTS, VISIT:

http://2009tonton.blogspot.com/2014/06/ penang-urban-triathlon-2014-top-20.html PHOTOS COURTESY OF MALCOLM FOO

DOWNLOAD THE INTERACTIVE EDITION FOR FREE! See page 18 for details

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NEWS

RUDY PROJECT SPONSORS MALAYSIA’S TRIATHLON ICONS Pursuing its tradition of sponsoring deserving athletes who embody unrivalled passion and excellence in the athletic arena and who project the same unparalleled brilliance it possesses, Rudy Project is proud to announce Mohd Amran Abd Ghani and Muhammad Hafiz Wong (Wong Ah Thiam), as its latest addition to its elite roster of sponsored sports winners and titleholders.

Take a look at these champions’ outstanding profiles and greatest milestones: MOHD AMRAN ABD GHANI Ghani was awarded as the Best Malaysian (Male) during the IRONMAN 70.3 Putrajaya last 21 May 2014. A local fire fighter, he is from the Kota Anggerik, Bukit Jultong fire and rescue department. He did not just finish the race as Best Malaysian (Male), he also came 4th in the 30-34 age group of 237 other athletes and 15th overall with an outstanding time of 4:46:15. He was then awarded a free entry to IRONMAN Langkawi to be held o 27 September.

PHOTOS FROM HTTPS://WWW.FACEBOOK.COM/MOHDAMRAN.ABDGHANI AND HTTPS://WWW.FACEBOOK.COM/WONG.A.THIAM

MUHAMMAD HAFIZ WONG (WONG AH THIAM) Wong has a long, impressive list of triathlon triumphs but he is greatly remembered as the first Malaysian to participate in the Ironman World Championship in Kona, Hawaii held in 2006. His recent achievements include Penang Triathlon 2013 (3rd, Men 19-39 Age Group), Kenyir Triathlon (3rd, Men 34-40 Age Group), and Port Dickinson Triathlon (7th, Men 30-39 Age Group).

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Back for its seventh year, the Penang Bridge International Marathon will be held on 16 November 2014 at Sultan Abdul Halim Mu’adzam Shah Bridge. This will be the inaugural run on this new bridge.

This will be the world’s longest bridge marathon at 24 kilometers, says Yang Berhormat Danny Law Heng Kiang, Penang State Executive Council for Tourism Development and Culture. He added that the organizers will be applying for the World Guinness Records. Hopefully, this will help attract more international runners. YB Danny Law looks forward to seeing this event developing into the world’s biggest marathon.

With a total of 80,000 participants expected, organizers are changing the starting time for each category to help ease the process and avoid clashes. The starting point of the race will be on Tun Dr Lim Chong Eu Expressway, at the base of the bridge, opposite the Motorola plant. Participants will be brought to the venue from their hotels through shuttles.

FOR MORE DETAILS, VISIT:

http://www.penangmarathon.gov.my/portal/ PHOTO COURTESY OF KARUNA ANG

NEWS

PENANG BRIDGE INTERNATIONAL MARATHON PRESS CONFERENCE

VOLKSWAGEN MARATHON SERIES 2014 PRESS CONFERENCE Continuing its success from last year, the 2014 edition of the Volkswagen Marathon Series consists of two breathtaking boutique runs that will take participants through the beauty of nature.

Organized by The Marathon Shop, the first run was the Island Ocean Marathon, which took place in Langkawi last 10 August 2014. The second run, River Jungle Marathon, will be held in Hulu Langat, Selangor on 7 September 2014.

“Volkswagen Malaysia has been the title sponsor for the Marathon Series since its inception in 2011 and this is a partnership that I am personally happy about,” said Armin Keller, Managing Director for Volkswagen Group Malaysia. “A marathon that drives an appreciation of nature is very much in line with our own Think Blue philosophy which furthers the cause of environmental awareness and sustainability.”

“The Marathon Series was actually a conception between a close friend and I in 2008.

That was when we did our first marathon. We trained for eight months and he missed the cut off time by two minutes. He was thoroughly disappointed that he couldn’t get his finisher’s tee and medal,” explained James Wong, founder of The Marathon Shop.

“So it was then when we actually thought, ‘Why should all races be about how fast, far, or long you can run?’ That’s why we created a series without a cut off time. We wanted everyone that participated in a full marathon to be a winner. The Marathon Series will never have a cut off time or first prize, because everyone will be recognized as a winner,” he added.

FOR MORE DETAILS, VISIT:

http://motoring-malaysia.blogspot.com/2014/07/the-volkswagen-marathon-series-2014.html PHOTOS BY KARUNA ANG

TRAIL IN TWILIGHT STARS PRESS CONFERENCE A dusk to dawn challenge happens in Penang from 20 to 21 December 2014.

The trail will take participants through seven kilometers worth of exciting trails in the forest of Penang Hill. Starting at 6PM, participants will have some 12 hours to complete as many laps as possible before the day breaks at 6AM. Participants need to complete at least one loop to obtain a bronze medal.

The Bring Your Own Bottle (BYOB) concept will be introduced during the event to promote environment-friendly practices. Participants will be encouraged to bring their own bottles, marked with their bib numbers, which they can re-use at the main support station. This will reduce cup usage and wastage.

FOR MORE DETAILS, VISIT:

http://www.sports.my/events.php?event=7879-trail_in_twilight_stars_2014 PHOTOS COURTESY OF TRAILS IN TWILIGHT STARS

DOWNLOAD THE INTERACTIVE EDITION FOR FREE! See page 18 for details

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NEWS

LION DASH PENANG

8 JANUARY 2015

On 8 January 2015, participants can test their limits and challenge themselves at the Lion Dash Penang.

Designed to take runners out of their comfort zones, this race will have participants overcoming devilishly challenging obstacles designed to test their physical and mental limits while navigating through the treacherous hills and jungles of Penang.

Lion Dash Penang is based on a wave format, which means only 500 participants will be released every 15 minutes. The cut-off time given will be four hours. Runners will receive finisher medals and e-certificates as mementos after completing the obstacle race within the time limit.

Participants can register individually or in teams of four or six.

VIEW MORE PHOTOS

FOR MORE DETAILS, VISIT:

http://www.sports.my/events. php?event=8717-lion_dash_ penang_2014 PHOTOS COURTESY OF LION DASH SINGAPORE

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2014 EVENT LISTINGS 14 SEPTEMBER

LION PARKSON RUN 2014

21 SEPTEMBER

FOREST TRAIL RUN

27 SEPTEMBER

IRONMAN MALAYSIA, LANGKAWI

ALL DEVICES

28 SEPTEMBER

THE PINK CHARITY RUN 2014 7 INCH TABLETS AND ABOVE ONLY

11 OCTOBER

BSN PUTRAJAYA NIGHT MARATHON UCI MTB MARATHON SERIES 2014

12 OCTOBER 2014

STANDARD CHARTERED MARATHON 2014

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13-18 OCTOBER

TRADEWINDS LANGKAWI INTERNATIONAL MOUNTAIN BIKE CHALLENGE 2014

23 NOVEMBER

PARK CITY RUN 2014

20 & 21 DECEMBER TRAIL IN TWILIGHT STAR PENANG

18 JANUARY 2015 LION DASH PENANG

8 FEBRUARY 2015 NEWTON PENANG CHALLENGE

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BAN HING LEONG ENTERPRISE CO No. 74,Jalan Intan 2, 42600 Jenjarom, Selangor

GH SPEEDBIKES No. 19, Jalan PJU 5/20A, The Strand Damansara, Pusat Perdagangan Kota Damansara, Kota Damansara PJU 5, 47810 Petaling Jaya

BEST BICYCLE EXTREME SPORT Lot3435, Jalan Sg Jati, Bt 1 ½, Kg Jawa, 41000 Klang, Selangor BICYCLES – ONLINE No. 57, Jalan PU 9/1, Taman Puchong Utama, Puchong Selangor

GODZILLA CYCLES 12G, Jalan PJU, 5/20 C, The Strand Damansara, Kota Damansara, Petaling Jaya

BICYCLE WORLD No. 9178, Jalan Negara, Taman Melawati, Kuala Lumpur (beside 7eleven Melawati)

GREEN BIKE SHOP No. 110, Jalan Radin, Anum, Sri Petaling, 57000, Kuala Lumpur

BIKE CORNER CYCLE TRADING No. 13-G,Jalan Temenggung 5/9, Sek 9,Bandar Mahkota Cheras, 43200 Cheras, Selangor BIKE CYCLE 22, Jalan Mega, Taman Mega Jaya, Cheras, 56100 Kuala Lumpur BIKE ELEMENTZ No. 90, Jalan Rimbunan Raya, Laman Rimbunan, Kepong, Kuala Lumpur BIKE HOUZ 20 Jalan Imbi, Pudu, 55100 Kuala Lumpur BIKE PRO BICYCLES No. 17, Jalan SS23/15, 47400 Petaling Jaya, Selangor Darul Ehsan BIKE QUEST No. 72, Jalan SS2/3, 47300 Petaling Jaya, Selangor Darul Ehsan BIKETECH SUBANG No. 60, Jalan SS 15/4, 47500 Subang Jaya, Selangor Darul Ehsan CERVELO G-20A, Ground Floor, Wisma SPS, No. 32, Jalan Imbi, 55100 Kuala Lumpur

HEAVY TOOLS CYCLE CENTRE No. 29, Jalan SS14/1A,47500 Subang Jaya, Selangor HONG SENG HUAT No. 15, Jalan Besar Pekan Bangi Lama, 43000 Bangi Lama, Selangor HUAN SCHEN SDN BHD No. 12, Jalan Tiaj, 2/5, Taman Industri Alam Jaya, Bukit Cherakah, 42300, Bandar Puncak Alam, Selangor H2C – HEE HONG CYCLE No. 18, Jalan Nirwana 1, Taman Nirwana, Kampung Pandan Dalam, 68000, Ampang Kuala Lumpur I’M CYCLIST • Waterfront @ ParkCity, Lot GF27, No. 5, Persiaran Residen, Desa Park City, 52200, Kuala Lumpur • No. 3, SS21/37, Damansara Utama, 47000, Petaling Jaya, Selangor Darul Ehsan • No. G-3A, Floor G, Citta Mall, Jalan PJU, 1A, Ara Damansara, Petaling Jaya, 47810, Selangor JAMI BIKE CENTRE Lot 1223, Batu 12 1/2, Jalan Cheras, Kajang

CHAP KHOON HUAT 24, Jalan MY, 3/2 Taman Sri Gombak, Batu Caves, 68100, Selangor

JBS BIKE TRADING • 7G, Jalan Wangsa Delima 12, Wangsa Maju • No. 1, Jalan Mendaling, Kajang

CHECK POINT ZERO No. 9-9-1, The Parc, Rampai Business Park (South), Jalan Rampai Maju 3, Taman Sri Rampai, 53300

JIWA BASIKAL No. 31-G, Jalan Adenium 2G/7, Pusat Perniagaan Adenium, 48300 Bukit Beruntung, Selangor

CICLISTA No. 22, Jalan Opera B, U2/B, TTDI Jaya, Section U2, 40150, Shah Alam, Selangor CYCLE LIFE TRADING No, 12 Jalan Bukit Permai Utama 2 Taman Industri Bukit Permai 56100 Kuala Lumpur CYCLEPRO BICYCLE SHOP No. 42, Jalan 1, Taman Paduka, 45000 Kuala Selangor, Selangor CYCLE STUDIOS No. 3, Lorong Datuk Sulaiman, Taman Tun Dr. Ismail, Kuala Lumpur CYCLOMOTION 15G, Jalan Wangsa Delima 2A, Seksyen 5, Wangsa Maju, Kuala Lumpur EXPRESS PRO BIKE SHOP 46G, Jalan Radin Anum 1, Sri Petaling, Kuala Lumpur

20

GW CYCLE No. 35, Jalan Anggerik Vanilla T31/T, Kota Kemuning, 40460, Shah Alam, Selangor

JOO NGAN PROFESSIONAL BIKE CENTRE No. 337-1, 4th Mile Jalan Ampang, Kuala Lumpur JTC BIKE CENTRE • No. G-81, Jalan Prima MY 3, Prima • Sri Gombak, 68100, Gombak, Selangor JW CYCLIST No. 43, Jalan 46A/26, Sri Rampai, Setapak, Kuala Lumpur K & L PARTNER 3257, Jalan 18/37, Taman Sri Serdang, 43300, Seri Kembangan, Selangor

KEDAI BASIKAL HONG SENG HUAT No 15, Jalan Pekan Bangi Lama, 43000 Pekan Bangi Lama, Selangor KEDAI BASIKAL HUP SENG No. 51, Jalan Temenggung 3/9, Bandar Mahkota Cheras, Selangor KEDAI BASIKAL SEW LEONG 81, Jalan Besar, 43800, Dengkil, Sepang, Selangor KEDAI BASIKAL SHUN QI No. S-1, Jalan Raya 5, Serdang Jaya, 43300, Sri Kembangan, Selangor KEDAI BASIKAL YAP SOON POW & PARTNERS 125, Jalan Besar, Salak Selatan, Kuala Lumpur, 57100, Kuala Lumpur, WP Kuala Lumpur

Baru, 59100, Kuala Lumpur • No. 15, Jalan 23/70A, Desa Sri Hartamas, 50480, Kuala Lumpur • No. 22, Jalan Diplomatik, Presint 15, 62050 Putrajaya SEN AIK TRADING 12-1-1, Jalan Setia Prima Q, U13/Q Setia Alam Sek U13, 40170 Shah Alam, Selangor SHUN CHI CYCLE SERVICE No.11, Jalan DU 1/2,Taman Damai Utama, 47180 Puchong, Selangor SIN ENG HUAT No. 109, Jalan Tengku Kelana, 41000 Klang, Selangor SIN MEE TRADING CO No. 4, Jln SS14/1A,47500 Subang Jaya,Petaling Jaya, Selangor

KEDAI SWEE LEONG No. 81, Jalan Besar, 43800 Dengkil, Selangor

SMS BIKE PLUS B-3-11, Block B, TTDI Plaza, Jalan Wan Kadir 3, Tamn Tun Dr. Ismail, 60000, Kuala Lumpur

KSH BICYCLES No. 5-7, Jalan Kristal AS7/AS, Seksyen 7, Shah Alam, Selangor

SPV BICYCLES Suite 27, Ground Floor, Wisma Dicor, Jalan SS17/1A, 47500, Subang Jaya, Selangor Darul Ehsan

MEGA BIKE SHOP 32-G, Petaling Utama Avenue, Jalan PJS 1/50, Taman Petaling Utama, 46150 Petaling Jaya, Selangor MENG THAI BICYCLE CENTRE U-1 Jalan PJU 1/15, Dataran Sunway, Kota Damansara, Petaling Jaya

SYARIKAT WENG HONG No. 2, Jalan Ambar, Taman Kok Lian, Batu 5, Jalan Ipoh, 51200 Kuala Lumpur

YONG ADVANCE CYCLES 36, Jalan Sulaiman 1, Taman Putra Sulaiman, 68000, Ampang, Selangor SPORTS SHOPS

ADIDAS MALAYSIA • Suria KLCC, Lot 310-311, Centre Court, Jalan Ampang, 50088 Kuala Lumpur • G -40 & G-43, The Curve, 47800 Petaling Jaya, Selangor • Mid Valley City, Lot T-220 & 221, 3rd Floor, The Gardens Shopping Centre, 59200, Kuala Lumpur • Mid Valley Megamall, Lot G003A, Mid Valley Mega Mall, 59200, Kuala Lumpur • Pavilion Kuala Lumpur, Lot 5.01.01, Level 5, Pavilion Kuala Lumpur, 55100 ATHLETE’S CIRCLE A-17-G, Level G, Block A, Jaya One, 72A Jln Universiti, 46200, Petaling Jaya, Selangor CHAN YOK SEE No. 22 & 23, Jln Welman , 48000 Rawang , Selangor FUNSPORTZ B-G-21, 10 Boulevard, 47400 Petaling Jaya

Ampang, 50450, Kuala Lumpur • Fahrenheit88, Lot G21, Ground Floor, 179, Jalan Bukit Bintang, 55100, Kuala Lumpur • F139, First Floor, One Utama Shopping Centre, No. 1 Lebuh Bandar Utama, Bandar Utama, 47800 Petaling Jaya • L1-45A, Paradigm Mall, No. 1, Jalan SS2/26A, Kelana Jaya, 47301, Petaling Jaya, Selangor • L1-25, Setia City Mall, No. 7, Persiaran Setia Dagang, Bandar Setia Alam, Seksyen U13, 40170, Shah Alam, Selangor • Lot LG 13A-15, Empire Shopping Gallery, Jalan SS16/1, SS16, 47500, Subang Jaya, Selangor Darul Ehsan RUNNING LAB G-29, Ground Floor, Tropicana City Mall, 47400, Petaling Jaya SPEEDO • 1 Utama Shopping Centre, Lot LG 316, Lower Ground Floor • Empire Gallery, Lot UG 21, Upper Ground Floor • Pavilion, Lot 5.01.07, Level 5 • Setia City Mall, L1-26 • The Gardens Mall, Lot T – 228, Level 3 STADIUM • Lot 432, Fourth Floor, Suria KLCC, Kuala Lumpur City Centre, Jalan Ampang, Kuala Lumpur • Lot 5.01.02, Level 5, Pavilion Kuala Lumpur, 168 Jalan Bukit Bintang, Kuala Lumpur

MY BICYCLE SHOP Lot G3, BU4, Oasis Complex, Jalan Changkat Bandar Utama, 47800 Petaling Jaya, Selangor

TAT SENG BICYCLE CENTER • No. 33, Jalan 34/154, Taman Delima, 56000 Cheras, Kuala Lumpur • 6-47-1, Sinaran Satu, No. 14, Persiaran Anggerik Vanilla, Kota Kemuning, Seksyen 31, 40460, Shah Alam, Selangor, Darul Ehsan

MYB BICYCLE SDN BHD 11-1, Jalan Kenari 19A, Bandar Puchong Jaya, 47100 Puchong, Selangor

TBFS CYCLE F-G Sunway PJ 51A, Jalan SS 9A/19, Sungai Way, 47300, Petaling Jaya, Selangor

INZURINA ENTERPRISE Rk-B-1, Ground Floor, Pusat Akuatik Darul Ehsan, Persiaran Akuatik, Seksyen 13, 40100 Shah Alam, Selangor

NOBLE PASS SDN BHD (D’RAILLEURS BIKE) No. 8G, Jalan Electron U16/100, Denai Alam, 40160 Shah Alam, Selangor

TEH HUAT BROTHERS TRADING CO. 40-s, Jalan Bidara 2/5, Taman Bidara, 68100 Selayang, Selangor Darul Ehsan. Malaysia

ITTF SPORTS TRADING Shophouse Jalan Loke Yew a-13a, Menara Uncang Emas,Jalan Loke Yew, Kuala Lumpur55200

STUDIO R • Lot T-018, 3rd Floor, Mid Valley Megamall, Lot 3978, Mukim Kuala Lumpur, Batu 2½ Jalan Klang Lama, 58000, Kuala Lumpur • Lot LG307, Lower Ground Floor, One Utama Shopping Centre, Bandar Utama Damansara, 47800, Petaling Jaya • Lot LG 1.98, Lower Ground, One Sunway Pyramid Shopping Centre, No. 3, Jalan PJS 11/15, Bandar Sunway, 46150 Petaling Jaya

THE BASIKAL Banglo C12, Jalan Pongamia, Pintu 5, 43400 UPM Serdang, Selangor Darul Ehsan

KCY SPORTS SDN BHD L-G-02, Jalan PJU 1A/41B Pusat Perdagangan NZX Ara Jaya, 47301 Petaling Jaya , Selangor

S R SPORTS ENTERPRISE Kompleks Pkns Shah Alam 01-176 Persiaran Tasik, 40000 Shah Alam

TREKNOLOGY BIKES No. 3, Jalan Solaris 4, Solaris Mont Kiara, Kuala Lumpur

KEY POWER INTERNATIONAL – 2XU • T-229, 3rd Floor, The Gardens, Mid Valley city, Kuala Lumpur, 59200 • T-034, 3rd Floor, Sungei Wang Plaza, Jalan Bukit Bintang, Kuala Lumpur, 55100

THE MARATHON SHOP No. 25, Jalan SS23/15, Taman SEA, 47400, Petaling Jaya

NANS1TARWAY ENTERPRISE No. 32, Jalan Bendahara 1, Taman Bendahara, 45000 Kuala Selangor, Selangor OGEN CYCLE & SPORTS EQUIPMENT 309G Kompleks Diamond, Bangi Business Park, 43650 Bandar Baru Bangi, Selangor OME CYCLE & SPORTS No. 55, Jalan USJ 8/2B, UEP Subang Jaya, 47610, Selangor Darul Ehsan ORBIT CYCLE No. 51, Jalan BP, 8/3, Permai Place, Pusat Bandar Putra Permai, 43300, Seri Kembangan, Selangor PEDAL HARD B-G-10, Jalan PJU 1/43, Aman Suria Damansara, 47301 Petaling Jaya, Selangor PEDALSPOT SDN BHD • No. 9, Jalan SS2/3, 47300 Petaling Jaya • No. 165-G, Jalan Radin Bagus, Sri Petaling PERNIAGAAN KIMBELL JAYA SL 39, Lot 263, Jalan Lebuh Utama Tun Hussien Onn Batu 10 1/2, 43200 Cheras, Selangor

TRM BIKE SHOP 4-1, Jalan Kristal AR7/AR, Seksyen 7, 40000 Shah Alam TTC CYCLONE SPECIALIST No. B3-0,Jalan Beringin 3, Plaza Banting Sentral, 42700 Banting, Selangor UNI BIKE SDN BHD (4 BRANCHES) • No. 38, Jln Sulaiman Kajang, 43000 Kajang, Selangor • No. 30, Jln BM 4/1 Seks 4 Bandar Bukit Mahkota, Bangi • No. 48 Jln Pasar Baru, Semenyih • No. E-39-GA, Jln Impian Saujana, 2/D Seks Taman Prima Saujana Kajang USJ CYCLES No. 24, Jalan USJ 4/9G, 47600 UEP Subang Jaya, Selangor VELOCIPEDE WORKS No. 20, Jalan PJS 9/2, Bandar Sunway, 46150 Petaling Jaya, Selangor

K PRO CYCLE Lot 427, Bt 12, Jalan Cheras, 43000 Kajang, Selangor

PRO RIDE CYCLES CENTRE 70G, Jalan Puteri 2/4, 47100, Puchong, Selangor

WHEELSMAN CYCLE TRADING No. 17, Jalan Snuker 13/28, Seksyen 13, 40100 Shah Alam, Selangor

KEDAI BASIKAL AM No. 63, Jalan PJS 2C/4, Taman Dato Harun, 46000 Petaling Jaya, Selangor

RODALINK • No. 93, Jalan Mahogani 5/KS7, Amabang Botanic, 41200 Klang, Selango Darul Ehsan • No. 56, Jalan Telawi, Bangsar

WMS ADVENTURE • 49 Jalan Wangsa Setia 1 Wangsa Melawati 53300 • 2D-1-6 Jalan Rawang Mutiaria 3, Rawang Mutiara Business Centre 2,48000 Rawang

S W I M B I K E R U N M A L AY S I A | I S S U E 1 0

YELLOW STONE SDN BHD No.16 (Ground Floor), Jalan Telawi, Bangsar Baru, 59100 Kuala Lumpur

GIANT SPORTS ENTERPRISE SDN BHD No. 24, Jln Dato Hamzah, 41000 Klang, Selangor

LUCKY SPORTS TRADING 2nd Floor, Kompleks Pertama, Jln Tuanku Abdul Rahman, 50100 Kuala Lumpur, Wilayah Persekutuan MY TRIATHLON SHOP (PENANG) Lot 112, 1st Floor, Penang Plaza Burma Road, 10050 Penang NYLEX Persiaran Selangor Section 15, Shah Alam 40200, Selangor PACIFIC SPORTS SDN BHD No. 41, Jln SS22/23, 47400 PJ, Selangor PLANET SCUBA No 2A, Jalan Telawi 5,Bangsar Baru, 59100, Kuala Lumpur QUICK SPORT 32A-1, Jalan Metro Pudu, Fraser Business Park, Off Jalan Yew, 55100, Kuala Lumpur ROYAL SPORTING HOUSE • F6, First Floor, Bangsar Shopping Centre, 285, Jalan Maarof, Bukit Bandaraya, 59000, Kuala Lumpur • Lot L1-35,36,37, Cheras Leisure Mall, Jalan Manis 2, Taman Segar, Cheras, 56100, Kuala Lumpur • Lot 2, Great Eastern Mall, Level 2, No. 303, Jalan

THE PUMA STORE • The Gardens Mid Valley City Lingkaran Syed Putra Kuala Lumpur, Malaysia 59200 • No.2, Jalan Telawi Satu, Bangsar Baru Kuala Lumpur, Malaysia 59100 TOPPER SPORT AMPANG 205 & 206 1st Floor, Ampang Park Shopping Complex 50450 Kuala Lumpur ,Wilayah Persekutuan, Malaysia UFL BANGSAR Shophouse Jalan Telawi 5 Ground Floor, Jalan Telawi 5, Kuala Lumpur 59100 UFL OUTDOORS (BANGSAR) No. 26, Ground Floor, Jalan Telawi 5, Bangsar Baru, 59100, Kuala Lumpur UFL OUTDOORS (MELAKA) 2nd Floor, AEON Bandaraya Melaka Shopping Centre, Jalan Legenda, Taman 1-Legenda, 75400 Melaka URBAN ADVENTURE 3rd Floor, Mid Valley Megamall, Lingkaran Syed Putra, 59200 Kuala Lumpur V K ENTERPRISE 1-5, 1st floor, Plaza City Complex, Jalan Munshi Abdullah, 50100 Kuala Lumpur, Wilayah Persekutuan

WIN SPORT TRADING SDN BHD No. 62,Jalan Seruling 58 Kaw Taman Klang Jaya, 41200 Klang, Selangor FITNESS CENTERS

Fitness First Malaysia Leisure Mall L2-26/05 Cheras Leisure Mall, Jalan Manis 6, Taman Segar, 56100 Kuala Lumpur Fitness First Malaysia 1 Mont’Kiara (Platinum) Lot No L2-17 & L2-18, 1 Mont’ Kiara, No.1 Jalan Kiara, Mont’ Kiara, 50480, Kuala Lumpur Fitness First Malaysia Avenue K Lot No: L2-L28-32, Level 2 Avenue K, No: 156, Jalan Ampang, 50450 Kuala Lumpur Fitness First Malaysia Menara Manulife Ground Floor, Menara Manulife, No. 6 Jalan Gelenggang, Damansara Heights, 50490 Kuala Lumpur Fitness First Malaysia Menara MBF Level G & 1, Menara MBF, No. 22 Jalan Sultan Ismail, 50250 Kuala Lumpur Fitness First Malaysia Klang Bukit Tinggi (Platinum) Lot S12, AEON Bukit Tinggi Shopping Center, No. 1, Jalan Persiaran Batu Nilam 1/KS6, Bandar Bukit Tinggi 2, 41200 Klang Fitness First Malaysia Menara Axis Concourse Level, Menara Axis, No. 2 Jalan 51A/223, 46100 Petaling Jaya Fitness First Malaysia Paradigm Mall Lot GB 03, Level G, Paradigm Mall, No 1, Jalan SS7/ 26A, Kelana Jaya, 47301 Petaling Jaya Fitness First Malaysia The Curve (Platinum) G70 Ground Floor, The Curve, No.6 Jalan PJU 7/3, Mutiara Damansara, 47800 Petaling Jaya Fitness First Malaysia IOI Mall Lot G19B, Ground Floor, IOI Mall, Batu 9, Jalan Puchong, Bandar Puchong Jaya, 47100 Puchong Fitness First Malaysia Setia City Mall L1-MM04, Setia City Mll, No. 7, Persiaran Setia Dagang, Bandar Setia Alam, Seksyen U13, 40170 Shah Alam Fitness First Malaysia Empire Subang (Platinum) Unit B-08-01 Level 8 SOHO, Empire Subang, Jalan SS16/1, 47500 Subang Jaya Fitness First Malaysia Menara Summit Lot S2.140A, Level 2, The Summit USJ, Persiaran Kewajipan, USJ 1, 47600 UEP Subang Jaya LIFESTYLE CLUBS

3K SPORTS COMPLEX Jalan SS13/1, Persiaran Kewajipan 47500 Subang Jaya, Selangor KELANA JAYA MUNICIPAL POOL MPPJ Sports Complex,Jalan Stadium SS7/15,47301 Petaling Jaya