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INTERACTIVE EDITIONS! AUGUS T 2014 | ISSUE 10
SINGAPORE
7
STEPS TO TRIATHLON SUCCESS
THE ROAD TO BURABAY DENISE CHIA RECOUNTS HER KAZAKHSTAN EXPERIENCE ARTHUR KOH:
THE FASTEST MAN IN SINGAPORE
VICTORY OVER ADVERSITY HOW OVERCOMING PHYSICAL CHALLENGES MADE VICTOR CHAN AND JUSTIN KWAN BETTER TRIATHLETES
PLUS OVERCOMING INJURIES • EXPERT ADVICE • THE BEST GEAR FOR THE TOUGHEST
this month
SINGAPORE M C I ( P) 1 74/ 0 9/ 2 0 1 3
editorial team
POCH BERMUDEZ e d i t o r i a l d i r ec t o r
CHUA JING ZHI co m m u n i t y e d i t o r
WILLE LOO a d v is o r
ADAM YAP KEH CHEW editorial manager
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
RAIZA CABUGWANG NICOLE ORENZA e d i t o r i a l a s s is ta n t s
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
SAUL ANTHONY SIBAYAN, SEAN SIM co n t r i b u t i n g e d i t o r s
{02} GEAR GUIDE {04} EXPERT ADVICE {05} FEATURE {06} PROFILE {07} FEATURE {08} NUTRITION & DIET {09} STRENGTH & CONDITIONING {10} COVER STORY {12} RECOVERY {13} FEATURE {14} RACE RECAP {15} EVENTS {18} NEWS {19} FASTEST SINGAPOREANS
JING LEJANO co p y e d i t o r
HARVIE DE BARON, MARC ANTHONY CASTRO, JAYMIE PIZARRO, MATTHÉ VIJVERBERG
EDITOR’S NOTE
co n t r i b u t o r s
sales
&
marketing team
August is a month full of races. We have already seen a fair share of outstanding results and less than optimal performances from our athletes in recent events. My wish is that no matter what the results are, we all learn from our experiences. Triathlon has never been a one-race affair. It is a continuous journey. In this issue, we catch up with many of our local triathletes from different walks of life. I am sure that their stories of success, courage, and resilience will make for captivating reads. Enjoy!
THOMAS TAN
senior sales manager
LIONEL CHEE
a d v e r t is i n g s a l e s e x ec u t i v e
KAREN ODCENADA
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HAIRUL KUNJU
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COMMUNITY EDITOR
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STRENGTH & CONDITIONING
m a n a g i n g d i r ec t o r
FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS
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.
r eg i o n a l o p e r at i o n s co n s u lta n t
FRANCIS CALUAG r eg i o n a l f i n a n c e co n s u lta n t
Swim Bike Run Singapore is published by
New Leaf Community Media Solutions Pte Ltd.
01
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.
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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W I M BMagazine I K E R U N S I N G A P O R E | I S S UPartner E 1 0 in Sports 01 OfficialSMultisport
GEAR GUIDE RUDY PROJECT WINDMAX™
Weighing just 220g, this helmet combines extraordinary lightness with top-level functional features all in an attractive and gritty design. Featuring racy lines and stateof-the-art materials, it comes with a removable aerodynamic cycling visor and a mountain bike visor for both sports. RRP S$335 www.facebook.com/ RudyProjectSingapore
GURU CR.901
Guru’s new 2014 model has improved with further Sustainable Aero Theory (SAT) development, allowing the cyclist a comfortable and sustainable aero position to efficiently slice through the wind for a longer period of time. Available in customized frame colors.
RRP S$8,199 www.bikesnbites.com
BEST GEAR FOR THE TOUGHEST
GREAT STUFF FOR WHEN THE GOING GETS TOUGH
BY CHUA JING ZHI CAMELBAK PODIUM CHILL
Its double-wall construction keeps water cold twice as long and its innovative Jet Valve™ ensures you’re drinking the water, not wearing it. RRP S$25 www.pinnacleadv.com
02
SWIM BIKE RUN SING APORE | ISSUE 10
RUDY PROJECT PROFLOW™ (FROZEN ASH WHITE WITH MULTILASER CLEAR LENS)
This flagship product stands out immediately because of the balance between performance, combination of materials and style, and exceptional ergonomic solutions. RRP S$549 www.facebook.com/RudyProjectSingapore
PHOTOS COURTES Y OF GURU C YCLES, RUDY PROJEC T SING A PORE, BIKE 360, 2 XU, C A MELBA K PRODUC T S, SBR SPORT S INC, ALPHICO M A RKE TING, TIGER TA IL US A .
THE
Z3R0D MERCURY COMPRESSION CALF TUBES
This is to protect your legs, limit swelling, help your muscles recover, and push your limits, especially for long and/ or hard running sessions and triathlons. Made in France by the leading expert of medical grade compression, Sigvaris. RRP S$69 (1 Pair) wemakerunningcool.com
BODY PROTECTION TRISWIM BODY WASH/ LOTION/ SHAMPOO/ CONDITIONER A range of body and hair care products for regular swimmers RRP S$59.90 (Bundle) pout.com.sg
TRISLIDE
The only anti-chafing, anti-friction, antiblistering product found in a convenient environmentfriendly aerosol spray RRP S$21.90 pout.com.sg
BLOCK UP!® SPORT SPF30 SPRAY
A twist-and-lock sports spray that protects skin against UVA1, UVA2 and UVB rays, it contains vitamins A, C, and E to combat free radicals. It is also nongreasy and water- and sweat-resistant. RRP S$19.50 www.blockup.com.sg
TIGER TAIL® (CLASSIC 18”)
This is the most popular size for personal use. It works great for both upper and lower body work as it helps relieve muscle knots, aches, cramping, spasms, and stiffness. RRP S$59 www.emjay.com.sg
2XU TRANSITION BAG
Engineered from highly durable fabric, this essential travel companion will get your sporting goods from race in higher performance style than ever. RRP S$160 www.keypowerintl. com.sg
BIKE PROTECTION
Protect your bike’s frame while travelling instead of just using bubble wrap RRP S$80 www.facebook.com/BIKE360SG
SWIM BIKE RUN SING APORE | ISSUE 10
03
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. SAUL ANTHONY SIBAYAN SBRSG Contributing Editor; Exercise Physiology student, University of Alabama
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
GOT A QUESTION? E-MAIL US AT SBR@NEWLEAFMEDIA.COM.SG 04
SWIM BIKE RUN SING APORE | ISSUE 10
Juggling 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?
7
STEPS TO GET YOU ON
The Road To Triathlon Victory BY MATTHÉ VIJVERBERG
WHAT DOES IT TAKE TO BECOME A SUCCESSFUL TRIATHLETE? WE GIVE YOU THE LOWDOWN!
BE REALISTIC ABOUT WHAT BE REALISTIC YOU CAN DO ABOUT IN TERMS OF WHAT YOU TRAINING AT CAN DO IN YOUR CURRENT TERMS OF FITNESS LEVEL. TRAINING LISTEN TO AT YOUR CURRENT YOUR BODY.
FITNESS LEVEL. LISTEN TO YOUR BODY.
1
GO FOR PROGRESSIVE TRAINING Possibly the most common mistake, and the most detrimental one, is to take on too much training too early. In the worst case scenario, it leads to injury and feelings of disillusion towards the sport. You do have to push your boundaries, but gradually. Be realistic about what you can do in terms of training at your current fitness level. Listen to your body. Dial down the intensity and volume of the next session if you are still feeling very tired or sore. Progressive training is essential to avoid injury and to keep improving. Without it, you may plateau at some point and not go any further.
2
GIVE YOURSELF TIME TO RECOVER Not giving your body time to recover could have the same dramatic result as training too hard too early. Allow your body to recover from your efforts. Training ‘overload’ is a useful tool to push your fitness level to greater heights, but remember to take regular breaks. A conventional training plan for triathletes prescribes a day a week of very light exercise or no exercise at all; the fourth week of training should be easier.
3 PHOTO FROM SHUT TERSTOCK .COM
WORK ON YOUR WEAKNESSES You may be a great runner, and that’s why you like doing it most as well. However, triathlon is a sport of three disciplines and it pays to work on your weaknesses. You may gain a few minutes on your excellent run split, but may have already lost the race in the swim or bike. Improve your swim technique and put in the hard miles on the bike to become the all-round specialist that a triathlete is.
4
DEVELOP TECHNICAL SKILLS Without technique, you will not get anywhere in triathlon. Triathlon is all about being efficient and saving energy; having good technical skills will allow you to do just that. Perform your drills and mind your form during training.
5
VARY INTENSITY If you want to be faster, you have to include high intensity interval sessions in your routine. Interval repeats allow you to swim, bike, and run faster. Doing only high intensity training is a recipe for failure. Without an endurance base, your highly developed muscles are useless. Keep in mind as well that a high intensity workout takes twice as long to recover from than a low intensity endurance workout. Plan carefully, allowing yourself enough recovery time and alternating high intensity sessions with low and moderate ones.
6
FOCUS ON STRENGTH CONDITIONING Strength development is an essential element of triathlon success. Core strength is often ignored by triathletes, which is a pity as it will make sure you hold on to your form. Resistance training and circuit training must also be included in your training plan.
7
PLAN YOUR TRAINING SCHEDULE Signing up for a race or setting a goal is only the beginning. Most pitfalls can be avoided by planning properly. If it’s possible, get a coach who can guide you through the process, recognize your needs, keep you focused on your goals, and refine your plan when necessary. SBR
Matthé Vijverberg is the Operations Director of MetaSport and a triathlon coach. MetaSport is the official training partner of Swim Bike Run Singapore.
SWIM BIKE RUN SING APORE | ISSUE 10
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FAST & FURIOUS How Arthur Koh of Ironproject became one of the fastest men in Singapore in one and a half years.
How did you get into triathlon? My focus on running since my school days continued into my first job in the Republic of Singapore Navy, where I started to train for longer distance events and represented my formation and organization in races. I also enjoyed mountain biking and developed interest in the sport since the 2005 OSIM Singapore International Triathlon. However, I did not get into it then as I just spent a stash on a new mountain bike.
Tell us about your first Ironman. It took me a few years before I took part in my first triathlon because of the time I spent overseas training as a pilot for Singapore Airlines. Finally, with a bit more money in the bank and time spent on improving my swim, I took part in the 2XU Mega Distance Triathlon in January 2013. Some of my friends were shocked to hear that it was my first ever race—3km swim, 102km bike, and 27km run—because I had no prior race experience; not even sprints. I suffered during the race but I still got into the top 10 overall. That was like a ‘validation’ for me because even before that event, I had already signed up for Ironman Cairns. I had set myself an unrealistic target of coming under 11 hours for my first Ironman (and only my second ever triathlon race), but I did come close by finishing at 11 hours and 5 minutes. I was pretty happy with the result though it could have been better because I almost lost my goggles a few hundred meters into the swim. That gave me the shove to go for better results.
How do you train and cope with work and family? For the past year, I was on full throttle with a lot of time spent on training. Fortunately, I had the support of my family, especially my wife whom I had known since my running days so she fully understands. And also, my job isn’t desk-bound so I had a bit more time. However, jet lag takes its toll on me occasionally; my body just shuts down completely and I even had a bout of Plantar Faciitis in between my training block. But rest, recovery, and recuperation are part of training and with only information from books, Internet, and with no coach, I still managed to crank out 20- to 25-hour training weeks in preparation for Ironman Frankfurt. 06
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Describe your experience at Ironman Frankfurt. Before setting a target for Ironman Frankfurt, I took some effort in improving my strength and speed, and took part in the Cold Storage Singapore International Triathlon in October 2013, where I came in fourth in my age group at 2 hours and 26 minutes. Shortly after, I achieved a timing of 4 hours and 47 minutes for Ironman 70.3 Auckland in January 2014. That was the other ‘validation’ for me to set a 10-hour target for my next Ironman. I would be happy enough even if I come close to 10 hours and anything less will be a bonus. I also had no idea what the local Iron-distance record was. My focus was just to do well and have a good race because I made sure that I was well prepared right from the first day of my training program, logistics, accommodation, etc. I was obsessed with the details and it paid off with a timing of
I had no idea what the local Iron-distance record was. My focus was just to do well and have a good race. 9 hours and 46 minutes. It was only after then I was informed that I had actually broken the local Iron-distance record set years back at Busselton, along with all the well-wishes and compliments. It was greatly appreciated. In a short span of one and a half years, I started off as a half-baked triathlete and became the local Iron-distance record holder. It was a surprising achievement and it’s something that I’ll cherish.
What’s next? Like most athletes, I am self-motivated to do better. It’s natural for me to go for a better result for my next Iron-distance race. In order to achieve that feat again, I’ll try to improve my timing for my 70.3 distance first. They should be achievable since I’m not foreseeing any changes in my work and family commitments.But a major boost that I can gladly have right now is in the form of sponsors who can help me achieve my targets and my goal, which is qualification for the holy grail of Iron-distance racing, the Ironman World Championships at Kona, Hawaii. SBR
PHOTOS COURTES Y OF A RTHUR KOH
A
fast guy with a big heart, Arthur Koh of Ironproject produced one of the fastest times by a Singaporean at an Ironman at the recent Ironman Frankfurt. He finished with a time of 9:46:04. We managed to catch up with him to learn more about his triathlon journey.
THE GIVING TRIATHLETES Ian Ang of Ironproject talks about how a local group of triathletes train and share at the same time. What is the Ironproject? ian ang :
Ironproject is a group of friends raising funds for local charities through sports. Majority of us are triathletes. We pledge to donate an amount proportionate to the hours of training we put in, such as $1 for one hour of training in preparation for a race. We donate our own money as we train for longer hours; so the more we train, the more we get to donate to charity. We also try to garner donation and support from friends. The goal of Ironproject is to inspire people to take up a new challenge, a sporting goal, and also take that small step towards volunteerism. It doesn’t matter if it’s a 10km or 100km race—as long as it makes you lose sleep the night before the race, it’s a big enough challenge!
How did Ironproject get started? ian ang :
Ironproject started when I wanted to do an Ironman after completing my first triathlon in September 2012. I started a blog to chart my journey towards my first Ironman, pledging to donate $3 for every hour of training I put in. It was a great idea as it kept me motivated to keep up with my training. I thought that it’d be interesting if I kept a tight timeframe so I signed up for Ironman Zurich in July 2013. I made it a point to update my training log and do a blog post every week to engage my audience and supporters. As I was new to the local triathlon scene, most of my readers were initially family and friends, but it soon changed when I
started to take part in a couple of races and got to meet the rest of the friendly triathlon community in Singapore.
What are Ironproject’s milestone moments thus far? ian ang :
After completing Ironman Zurich, I was so happy to have made it in one piece and live to see the page garnering almost $8,000 in donations for Home Nursing Foundation. A couple of weeks after that, a couple of friends came forward and a bigger group was formed for the fundraising drive. It’s always great to have more friends on board. We planned our races and off we went into the second year of Ironproject.
What does the future hold for Ironproject? ian ang :
I always tell people we are a small-time blog, just a group of friends getting together to make a difference by bringing some awareness to the less fortunate in Singapore. We haven’t thought much about our future; most of us are still recovering from PID (Post Ironman Depression) after Frankfurt.
Can anyone join Ironproject? ian ang :
At the moment, Ironproject is among friends; we contribute by posting on the blog and Facebook. We may be thinking of expanding but we have no concrete plans now. But feel free to email us at ianironproject@gmail.com if you have any exciting ideas! Thanks for all the support, guys! SBR
Ironproject Facebook: www.facebook.com/ironprjt Blog: www.ironproject.wordpress.com
SWIM BIKE RUN SING APORE | ISSUE 10
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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.
PHOTOS FROM SHUT TERSTOCK .COM
NEGLECTING NUTRITION
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 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.
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.
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 .
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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As running injuries are the most common, I would advise runners to first focus on good form and technique before attempting to go fast. JUSTIN
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STRON G THAN ER EVER VICTOR C HA IN THEIR N & JUSTIN K WAN EFFORTS TO BECOM OVERCOME ADVE RSITIES E BETTER INT ER V IE W BY C H T RIATHLET UA J I N G ZHI • ES PHOTO SB T EC H N
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A RREN
FR A NC
Y A DA
IS , C R E
M YA P
AT IV E B
KE H C
RE W
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To prevent injuries, it is crucial to plan a proper training regimen, rather than just go with your whim and fancy. VICTOR
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One is a 62-year-old who returned from a 20-year hiatus from the sport to race Ironmans with speed rivalling his younger counterparts; the other is an upcoming athlete whose achievements include being the top Singaporean in the ITU Asian Cup at Cold Storage Singapore International Triathlon last year, representing Singapore at the World University Triathlon Championships in Brazil, and having an outstanding 10:19:07 Ironman debut. Victor Chan and Justin Kwan are outstanding triathletes. Here, they share the lessons they’ve learned and the adversities they’ve overcome in their athletic journey.
TELL US ABOUT YOUR EXPERIENCES AND HIGHLIGHTS AS A TRIATHLETE SO FAR .
JUSTIN K WAN (JUSTIN): I was first introduced to multisport during full-time National Service (NS) and eventually did my first triathlon at the 2012 116km Desaru International Triathlon. I also had many other fond memories of training and racing abroad during my six-month exchange to Germany last year. My highlight so far was completing my first Ironman in Western Australia at 10:19:07, and also representing Singapore at the World University Triathlon Championships. VIC TOR CHAN (VIC TOR): I started taking part in endurance races as a challenge to myself, to see how far I can push myself. Taking part in races allows me to meet people. I’ve made many friends in the course of preparation and participation— people from all walks of life, people whom I would have otherwise never met. Some of them have become close friends of mine, friends whom I train with, compete with overseas, and even go on holiday with. I have also learned much from people I’ve met in races, exchanging ideas and sharing tips.
WHAT TYPES OF INJURIES HAVE YOU ENCOUNTERED?
JUSTIN: Apart from a bike crash which sat me out for a few weeks, most were minor strains which were mitigated by a great deal of stretching and reducing my training intensity. However, I suffered from a serious ITB injury in 2009 during NS which put me out for almost six months. VIC TOR: Once while training for a marathon, I had a hernia problem. I refused to let that stop me from participating, so I ran the full marathon with hernia. It was really painful, but I kept focusing on the finishing line and that kept me going all the way to the end. Immediately after the race, I checked into the hospital for my operation the following day. My most severe injury happened last year, just one month before the Ironman race in Japan. Due to bone degeneration, my nerve was impinged and I was unable compete in the Ironman race which I so looked forward to. I even had difficulties walking due to the impingement. It was a really low moment for me, to struggle even with walking, after being so used to an active lifestyle. Fortunately, after months of physiotherapy, together with strength and conditioning under an excellent physiotherapist, I was able to slowly get back to competing.
WHAT ARE THE MEASURES YOU TAKE TO PREVENT INJURIES?
JUSTIN: I found out that proper running form is very important. As running injuries are the most common, I would advise runners to first focus on good form and technique before attempting to go fast. Running drills are essential too as they help strengthen the musculoskeletal system and prepare the body for running stresses. Additionally, proper warm up, cool down and stretching must not be neglected. Do not rush the stretching routine. I typically hold each stretch for 20 seconds.
It is also very important to perform strength training. As I do not have the time to hit the gym and also prefer doing body weight exercises, I spread these out throughout the day and sweat it out just a little more before each bath; a little bit each time counts. Strength training not only reduces the risk of injuries, it also improves overall performance. VIC TOR: To prevent injuries, it is crucial to plan a proper training regime, rather than just go with your whim and fancy. The intensity of training has to gradually increase. It is also important to listen to your body, to know when to increase intensity, and when to hold back and rest. When taking part in a race, I always ensure that I’ve had sufficient training and that my body is conditioned for the type of race. A proper training regime should also include recuperation for the body. I usually sleep early and ensure that I get enough rest. I would go for sports massages to work out soreness and tightness in my muscles. It also helps prevent injuries.
HOW DID YOU OVERCOME THE INJURIES?
From my experience with athletes who have been injured, patience is very important in injury prevention and management. Some may go ahead with their training as they are afraid it will affect their race preparations. However, it will be wiser to allow your body to heal and recover at the first signs of injury than to go ahead with the training set and risk aggravating the injury and thus prolonging the recovery. As the saying goes, “live to fight another day.” With that said, prevention is better than cure. Do not be overzealous with your training. Progressive training coupled with the injury prevention tips mentioned earlier will spare you the ache. VIC TOR: Injuries can be very discouraging and frustrating, especially if you have been training very hard and are looking forward to a race. So during an injury, I take a paradigm shift. I can no longer approach my lifestyle and training in the same way, until I have attained full recovery. The road to recovery requires a strong mindset, much like competing WATCH THE actually; a strong mindset to not give up INTERVIEW on therapies which may seem so simple when you are fit, but can be challenging when you are injured. However, it is essential for recovery. I would always see it as a different form of training that is needed for that period of time and would work hard at it as I would my usual training session. I find this helps me get out of the funk. JUSTIN:
WHAT DID YOU LEARN THROUGH YOUR INJURIES?
JUSTIN: Just like failures, injuries are not necessarily a bad thing. There are many things about ourselves that we can learn from injuries. I learned how to train smartly and to acknowledge the physical limitations of my body, and paid more attention to technique than just employing brute strength. Patience is important in the healing process, the urge to rush back into training may be strong but think of it as more time given to you to spend with God, family, friends, acquiring a new skill, or doing community work. VIC TOR: Through some injuries, I learned to be smarter and more alert. Next time round, I would avoid the same pitfall. Nevertheless, some injuries are unavoidable. At this point in time, I see injuries as part and parcel of training for and competing at races, like a rite of passage or a battle scar. You can’t say that you’re a sportsman without having an injury or two. SBR
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SWIM BIKE RUN SING APORE | ISSUE 10
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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.
PHOTOS FROM SHUT TERSTOCK .COM
THE POWER OF GRAVITY
OVERCOMING INJURY & REAPING GREATNESS DENISE CHIA AND MARCUS ONG, TWO OF SINGAPORE’S TRIATHLON STARS, SHARE THEIR EXPERIENCES IN THEIR RECENT RACES.
KM DUATHLON 20 JULY 2014 CHANGI EXHIBITION CENTRE TEXT AND PHOTOS BY MARCUS ONG
I was paired with OCBC Singapore Pro Cycling Team cyclist Benedict Lee for the KM Duathlon. A day before the race, I fell while training and dislocated my right shoulder. I immediately went to an accident and emergency clinic to have it checked, and the doctor told me that it was a rotator cuff injury, which would require rest for two weeks. I took the risk with my injured shoulder, however, and went to the race the next day. When I worked up on race day, it felt painful when I moved my right shoulder but; I still decided to compete. To prevent the injury from getting worse, I placed kinesiology tape on my injury. Before the race, I kissed the ground and touched the shoulder to remind myself not to run for glory but to enjoy the race. At the same time, I hoped that nothing would happen to my shoulder. I also wore compression calf sleeves that would hold my muscles together to minimize fatigue through shock and vibration, as well as to minimize lactic buildup. At the race, I was the first in my category to hand over the baton to Ben, and he battled strong headwind and crosswind on the otherwise straightforward course to return first from the bike leg. The injury held up and we emerged victorious after my final 10km in the hot sun.
Overall, we found the race to very well planned and executed, with a buffet and massage at the end. I will definitely come back to race again next year, and Ben is already contemplating the full duathlon! I thank all my sponsors, family, friends, fans, and most importantly, the Almighty God for helping me to overcome my injury during the race. FOR FULL RACE RESULTS, VISIT:
http://kmduathlon.com/race-results/
2014 BURABAY ASTC TRIATHLON ASIAN YOG & JUNIOR CHAMPIONSHIPS 1-2 JUNE 2014 BURABAY, KAZAKHSTAN TEXT BY DENISE CHIA. PHOTOS COURTESY OF BRYCE CHONG
After three connecting flights and a three-hour bus ride, Bryce Chong and I finally arrived in Burabay, Kazakhstan. It was cold, windy, and pretty much in the middle of nowhere. Having arrived past midnight, we decided to ride on the bike course the following morning to test out the route and acclimatize ourselves to the race conditions. Sean Chan was scheduled to arrive a few days later. Coach Eugene Lee told us to try out three loops (approximately 20km) of the bike course, equal to our race distance. Despite the
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After only one loop, our fingers were frozen to the point of numbness. temperature of 6 degrees Celsius, Bryce and I adopted a gung-ho attitude and braved the cold. But after only one loop, our fingers were frozen to the point of numbness. It was a good thing we’d gone a week before our actual race so we could get used to the weather. Over the course of the week, Bryce, Sean, and I swam in the freezing lake and a heated swimming pool, biked around the course, ran outside our hotel, and practiced some transitions with and without our wetsuits. When race day arrived, we were ready. On race day, it was surprisingly warmer at 15 degrees Celsius. I started about two hours before the guys did, and managed to finish in time to watch them start. In the end, Bryce, Sean and I managed to clinch 7th, 14th, and 8th positions respectively in our categories. It was an eye-opening experience (the conditions were tougher than that of Singapore’s) and I do hope to race in such challenging conditions again! FOR FULL RACE RESULTS, VISIT:
http://www.triathlon.org/results/event/2014_ burabay_itu_triathlon_asian_yog_qualifier SWIM BIKE RUN SING APORE | ISSUE 10
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RACE RECAP
TRI-FACTOR RUN
3 AUGUST 2014 PUNGGOL WATERWAY The sixth edition of the TRI-Factor Run saw 3,200 runners at the new route at Punggol Waterway. Kathryn Haesner, one of SBR’s recent cover personalities, was first in the 31.5km women’s open, while another SBR cover personality, Winona Howe, took the 10.5km women’s open. Yet another SBR cover personality and 2014 Nanjing Youth Olympics Games triathlete, Denise Chia, was the first to cross the finish line for the 5km women’s open. PHOTOS COURTESY OF ORANGE ROOM
C ATEGORIES Open/Veteran
10.5km/21km/31.5km 16 years old and above
Junior/Open/Veteran
5km
13 years old and above
Kids/Junior/Open/Veteran 1km (Non-competitive)
6 years old and above
RESULTS Lim Kien Man Tan Song Hua Sean Ong
2:04:43 2:18:00 2:22:04
Jonathan Tan Hwee Chuan Ian Wright Yong Loi Huat
2:33:37 2:50:22 2:54:23
Winona Howe Chang Shuwie Annalisa Stucki
Syed Hussein Aljunied Fang Yiyang Aaron Shane Tan
0:45:18 0:46:31 0:50:01
Marcus Reed Mohammed Rahim Paxton Hong
INDIVIDUAL VETERAN (WOMEN) – 31.5KM
INDIVIDUAL VETERAN (WOMEN) – 10.5KM
INDIVIDUAL VETERAN (MEN) – 5KM
3:17:38 3:18:48 3:20:30
Karie Parker Angeline Poon Jessica Chan
0:52:55 0:59:47 1:06:33
Chao Jason (Ju Son) Chan Seng Fatt Matthias Lee
2:09:48 2:11:26 2:14:40
Brad Clarke Sanjeet Singh Francis Tan
0:41:57 0:44:00 0:44:19
Brodie Horn Rachel Seet Joanne Chan
2:22:05 2:27:07 2:28:35
Jonathan Earnshaw Gan Seng Tiong Shindhe Gunputh
0:42:04 0:43:43 0:46:49
Cheong Kah Mun
Fabiana Pizzali Jacquelyn Foley Natalie Yap Zekie
1:44:21 1:49:11 1:49:49
Phoebe Kee Alexandra Tomkins Kate Mullan
1:55:46 2:02:11 2:10:22
Denise Chia Yong Man Yun Lok Xin Ying
1:24:56 1:25:25 1:29:00
Tracy Mok Tania Grose-Hodge Margaret Kho
SWIM BIKE RUN SING APORE | ISSUE 10
Kishori Devi Jackson Campbell Raam Kunar Muthukumaran Chan Wei Ze Tyler
0:20:32 0:21:10 0:21:42
Low Gay Min Ram Sewak Sagar
0:04:16 0:03:01 0:03:03 0:03:07
INDIVIDUAL VETERAN (MEN) – 1KM
INDIVIDUAL VETERAN (WOMEN) – 5KM
INDIVIDUAL OPEN (MEN) – 21KM
Melvin Wong Lim Guo Hua Alvin Lewis Glen Carl
0:06:30
INDIVIDUAL VETERAN (WOMEN) – 1KM
0:22:13 0:24:41 0:25:05
INDIVIDUAL OPEN (WOMEN) – 5KM
INDIVIDUAL VETERAN (WOMEN) – 21KM
Wendy Natalie Wilcox Yim Pui Fun Stella Tay
0:03:32 0:03:35 0:04:15
INDIVIDUAL JUNIOR (BOYS) – 1KM
INDIVIDUAL JUNIOR (GIRLS) – 5KM
INDIVIDUAL OPEN (WOMEN) – 21KM
0:20:19 0:20:25 0:22:33
INDIVIDUAL OPEN (WOMEN) – 1KM
INDIVIDUAL VETERAN (MEN) – 10.5KM
INDIVIDUAL VETERAN (MEN) – 31.5KM
Tsuyoshi Nozawa Goh Lean Seng Jan Zastera
0:16:19 0:18:11 0:19:00
INDIVIDUAL JUNIOR (GIRLS) – 1KM
INDIVIDUAL OPEN (MEN) – 10.5KM
INDIVIDUAL OPEN (MEN) – 31.5KM
0:18:08 0:19:16 0:21:04
INDIVIDUAL OPEN (MEN) – 5KM
Kimiyo Azuma Lim Bee Bee Tina Khoo Sarantos Kyriakopoulos Dave Lommen Yuta Suda
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1:29:43 1:37:31 1:38:44
INDIVIDUAL OPEN (WOMEN) – 10.5KM
INDIVIDUAL OPEN (WOMEN) – 31.5KM
Kathryn Haesner Rowena de Belligny Jasmine Tay
INDIVIDUAL JUNIOR (BOYS) – 5KM
INDIVIDUAL VETERAN (MEN) – 21KM
INDIVIDUAL CLUB – 31.5KM
0:28:30 0:35:21 0:37:44
The results are taken from the TRIFactor’s website, trifactor.sg.
0:05:37 0:07:55
EVENTS
RUDY PROJECT SWIM BIKE RUN EXPO 2014
26-27 JULY 2014 NGEE ANN CITY CIVIC PLAZA
The last weekend of July saw a hive of activity at the heart of Orchard Road. Over at Ngee Ann City Civic Plaza, Swim Bike Run Singapore organized its first-ever Rudy Project Swim Bike Run Expo 2014. It was visited by hundreds of people, dropping by the booths for special promotions and deals on products and services of the sporting kind. Over 600 goodie bags were given out. The inaugural TRI-Out Challenge was the highlight of the Expo. Over 100 participants joined this mini triathlon-like race, which included slamming a battling rope 50 times, cycling 5km on a stationary bicycle, and running 1.5km on a treadmill. Congratulations to Cleve Mu and Shuwie Chang for being the fastest male and female. They each won a S$1,000 hamper from title sponsor Rudy Project Singapore. The next four fastest males and females also won prizes. If you missed this exciting challenge or you want to give a better performance, train hard for next year! The Expo was also the venue for the race kit collection of the prestigious Singapore International Triathlon, with new coorganizer MetaSport and with the support of the Triathlon Association of Singapore. Swim Bike Run Singapore wishes to thank all its partners: Rudy Project as title sponsor, 2XU as official compression wear, Suunto as official watch, Altitude as official gym, MetaSport as official training partner, ok.- as official energy drink, and kiss92 as official radio station.
VIEW MORE PHOTOS
TRI-OUT CHALLENGE WINNERS MALE
Cleve Mu Cher Yong Heng Shahril Iskandar Tarmidzie Colin
11:47 11:52 11:57 12:30 12:36
FEMALE
Shuwie Chang Belinda Lim Cecilia Neo Eng Ying Tian Joy Sim
13:08 14:40 14:54 15:01 15:29
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EVENTS
PRUDENTIAL SINGAPORE SWIM STARS SINGAPORE OPEN WATER 2014 5-7 SEPTEMBER OCBC AQUATIC CENTRE
Prudential is the title sponsor of the Singapore Swim Stars, a three-day festival which include challenge and synchronized swimming, kid’s clinics, relay swim-off, and an open water race. Organized by Sports Swim Organization, the festival will be held at the OCBC Aquatic Centre on the first and second day with some of the world’s fastest swim sprinters in a showdown. The Singapore Open Water 2014 is a stand-alone swimming event on 7 September at Changi Coast Walk. It is part of the three-day Prudential Singapore Swim Stars festival and participation is open to all swimmers aged 17 and above. There will be two race categories: 800m and 4km. The 800m race aims to attract sprint swimmers, teams, the youth, and first-timers. The 4km race aims to appeal to swimmers and triathletes who wish to challenge themselves and go beyond their limits. One thousand five hundred swimmers are expected to attend the Singapore Open Water. It will definitely be an eyeopening experience for swimmers trying open water swimming for the first time and a challenge for the swimmers taking part in the 4km swim. All swimmers will receive a goodie bag worth S$65 inclusive of a T-shirt, swim cap, microfiber towel, and items from partners and sponsors; S$20 credit on Uber to ride in style to the event venue; and an exclusive finisher medal by Prudential Singapore Swim Stars. TO REGISTER, GO TO:
regonline.activeglobal.com/Register/ Checkin.aspx?EventID=1570720
Swim Bike Run Singapore is proud to be the Partner in Sports for the Prudential Singapore Swim Stars
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FOR FULL RACE RESULTS, VISIT: http://kmduathlon.com/race-results/
EVENTS
STANDARD CHARTERED MARATHON SINGAPORE TRAINING RUNS AND CLINICS
SEPTEMBER NOVEMBER 2014
PHOTO COURTESY OF STANDARD CHARTERED MARATHON
The organisers of Standard Chartered Marathon Singapore have lined up a series of training runs and clinics around the Lion City to help get you in your best form for the race day. At just $10, registered SCMS participants will be able to attend clinics with sports science professionals, Journey Fitness Company, who will empower and help attain the participants’ personal goals for this year’s event. Non-marathon participants and passionate runners are also welcome to join the complimentary weekly Run in my Hub activities. No sign-ups are necessary for these runs and participants are able to simply turn up on each Wednesday night to take part. A special CBD training run is also being staged on 3 September, providing a free opportunity to relieve some work stress with a 5km run around Marina Bay!
ANNEX A
SCMS TRAINING CLINIC TABLE TOPIC
SPEAKER
TIME
The benefits of fuelling.
Jon Fong of Journey Fitness Company
3:00 – 3:20pm
Fuelling for optimal running performance.
Jaclyn Reutens of Aptima Nutrition
3:20 – 3:40pm
A practical guide to strengthening your core muscles.
Matthew Pinkston of Integrated Movement Specialists
3:00 – 3:20pm
Listen to your heart. The basics of heart screening.
Reginald Liew of The Harley Street Clinic
3:20 – 3:40pm
Session 4 25 October 2014
The do’s & don’ts of training in the final weeks before race day.
Jon Fong of Journey Fitness Company
3:00 – 3:20pm
Session 5 15 November 2014
Taper and race execution. Maximise your fitness on race day.
Ben Pulham of Journey Fitness Company
3:00 – 3:20pm
Session 2 6 September 2014
Session 3 27 September 2014
ANNEX B
MONTHLY RUNNING CLINICS & DRILLS DATE
Sat, 6 Sep Sat, 27 Sep Sat, 25 Oct Sat, 15 Nov
VENUE
Sports Hub
RUN IN MY HUB (WEEKLY WEDNESDAY 7PM RUN) ACTIVITIES: 4KM - 5KM MARKED RUNNING ROUTE
TIME
VENUE
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
3pm
Sports Hub Singapore Gold Room
Sept
10 Sept Pasir Ris
17 Sept Jurong West
24 Sept Yio Chu Kang
N.A
3pm
Sports Hub Water Sports Centre Seminar Room
3 Sept Bishan
Oct
3pm
Sports Hub Room to be confirmed
1 Oct Pasir Ris
8 Oct Jurong West
15 Oct Yio Chu Kang
22 Oct Sengkang
29 Oct Bishan
3pm
Sports Hub Room to be confirmed
Nov
5 Nov Jurong West
12 Nov Yio Chu Kang
19 Nov Sengkang
26 Nov Bishan
N.A
FOR MORE DETAILS, VISIT: www.marathonsingapore.com/
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NEWS
MICHAEL PHELPS SIGNS WITH AQUA SPHERE Italian brand Aqua Sphere, distributed locally by Key Power International, has signed on Michael Phelps, the most bemedalled swimmer of all time, and Hall of Fame Coach Bob Bowman to jointly design and develop a new range of swimming products. Phelps and Bowman will help launch a new signature line of innovative products for all levels of swimmers, focusing on comfort and performance, based on their extensive knowledge, expertise, and experience. Since 1998, Aqua Sphere has specialized in swimwear, wetsuits, eyewear, and accessories for triathletes, and open water and fitness swimmers. With this partnership, Aqua Sphere will augment its industry-leading products to the competitive swimming community. PHOTOS COURTESY OF AQUA SPHERE
KEY POWER INTERNATIONAL DISTRIBUTES INOV-8 Key Power International (Asia) Pte Ltd (KPI), the leading distributor and retailer for performance sporting products, is the official distributor of Inov-8, a leading fitness equipment manufacturer for off-road and functional fitness products, for Singapore, Malaysia, Indonesia, and Brunei. Appointed by Inov-8 Global last June 2014, KPI aims to meet incoming trends of active consumers pursuing and experiencing crossfit, functional fitness, and all-terrain running. Inov-8’s products are lightweight, minimal, and functional. Its off-road running shoes enable runners to run hard through any environment and over any obstacle by keeping the foot close to the ground, allowing them to adapt to the terrain and move with confidence. Inov-8 shoes offer a range of soles and cushioning for different terrains, all to provide optimum grip and comfort. PHOTOS COURTESY OF INOV-8 GLOBAL
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SWIM BIKE RUN SING APORE | ISSUE 10
21 JUNE Ironman 70.3 Luxembourg (Region Moselle, Luxembourg)
3 AUG Ironman 70.3 Philippines (Cebu, Philippines)
CHEN ZHONGJIE
EWIN TEO
6 JULY Ironman European Championship Frankfurt (Frankfurt, Germany)
9-10 AUG Port Dickson International Triathlon 2014 (Port Dickson, Malaysia)
KOH SEN LIANG ARTHUR
WILLE LOO
Time: 5:29:26 Position: 82 (age group 25-29) 875 (overall)
Time: 4:55:32 Position: 4 (age group 30-34) 33 (overall)
Time: 9:46:04 Position: 48 (age group 35-39) 227 (overall)
SPRINT DISTANCE Time: 1:07:48 Position: 2 (age group 30-39)
27 JULY Ironman Switzerland (Zurich, Switzerland)
STANDARD DISTANCE Time: 2:06:26 Position: 3 (age group 27-33)
NEWS 
/// THE FASTEST///SINGAPOREANS
NG LAP HUAN
Time: 13:17:54 Position: 341 (age group 40-44) 1707 (overall)
SWIM BIKE RUN SING APORE | ISSUE 10
19
WHERE TO GET YOUR FREE COPY SENG BEE BICYCLE SHOP • Blk 5 Upper Boon Keng Rd #01-12
RUNNING LAB • Westgate #03-18
SPECIALIZED CONCEPT STORE • 33 Ubi Ave 3 #01-18 Vertex
EAST
TAY JUNCTION • 33 Ubi Ave 3 #01-19 Vertex • Blk 139 Tampines St 11 #01-40
12 CYCLE • 80 Marine Parade Central #01-786/788 ATHLETE’S CIRCLE • 82 Lor 23 Geylang #02-05 Atrix WEST NORTH 17TH STOP • 7 Yishun Industrial Street 1 #01-31 AVE AVENUE • 353 Sembawang Rd
BUKIT GOMBAK SPORTS CENTRE • 810 Bt Gombak West Ave 5
EVERLAST • Causeway Point #02-20 THE URBAN BIKE • 2 Yishun Industrial St 1 #07-21 Northpoint Bizhub TREKNOLOGY BIKES 3 PTE LTD • 1026 Sembawang Rd
YIO CHU KANG SPORTS CENTRE • 200 Ang Mo Kio Ave 9
FAT CAT CYCLES • 48 Lor 1 Realty Pk LIFE CYCLE • 986 Upper Serangoon Rd
CHOA CHU KANG SPORTS CENTRE • 1 Choa Chu Kang St 53 CLEMENTI SPORTS CENTRE • 518 Clementi Ave 3 EVERLAST • Jurong Point Shopping Centre #03-66
WOODLANDS SPORTS CENTRE • 3 Woodlands St 13
NORTHEAST
AVENDO SOLUTION • Blk 673A Choa Chu Kang Cres #09-411 BROSKY BIKES • 31 Biopolis Way #01-055 Nanos
CHEAP JOHN’S ENTERPRISE • 598 Sembawang Rd
YISHUN SPORTS CENTRE • 101 Yishun Ave 1
17TH STOP • Blk 249 Jurong East St 24 #01-102 • Blk 501 West Coast Dr #01-290
JURONG EAST SPORTS CENTRE • 21 Jurong East St 31 JURONG WEST SPORTS CENTRE • 20 Jurong West St 93 KEY POWER INTERNATIONAL • IMM #02-18 PIONEER CYCLES • 1 Soon Lee St #05-53 Pioneer Centre RODALINK • 110 Jln Jurong Kechil #01-02 Sweebi House • 18 Boon Lay Way #01-98D Tradehub21
CANNASIA • 83/85 Frankel Ave • 33 Ubi Ave 3 #01-20 Vertex
EMF CYCLES • 820 Tampines St 81 #01-518 ENTRO CYCLES • 3 Kaki Bukit Rd 3 East Point Terrace EVERLAST • Century Square #03-23
CYCLEWORX • 3 Jasmine Rd
A2E PTE LTD • 246 Macpherson Rd #04-02A Betime Bldg
EDGE OF FITNESS • 12 Eu Tong Seng St #04-170 SOHO 2
ASICS • Marina Square #03-141 • Paragon #04-10 ATHLETES DOMAIN • Peninsula Shopping Centre #02-07 ATHLETE LAB • 71 Amoy St AXTRO SPORTS • Peninsula Shopping Centre #02-01
INTEGRATED RIDING • 326 Changi Rd KEY POWER INTERNATIONAL • 14 Arumugam Rd #01-01 Lion Industrial Bldg C • Changi City Point #02-26 KIAN HONG CYCLE PTE LTD • 33 Ubi Ave 3 #01-07 Vertex NEW BALANCE CONCEPT STORE • 112 Katong #02-25 • Tampines Mall #02-18
RUNNING LAB • 112 Katong #02-02
RUDY PROJECT SERVICE CENTRE • Peninsula Plaza #03-41
HUP LEONG COMPANY • Blk 51 #01-107 Chin Swee Rd
SKY FITNESS • Harbourfront Tower 2 Penthouse (Level 16)
I RUN • Queensway Shopping Centre #01-04
NEW BALANCE CONCEPT STORE • *SCAPE #02-15 • Bugis Junction #02-10 • Velocity @ Novena Square #01-39/42 OUTDOOR LIFE • Velocity @ Novena Square #02-60/67 • Wheelock Place #02-18 PACIFIC HEALTHCARE SPECIALIST CENTRE (SPORTS MEDICINE) • Paragon #19-01 POWERZEIT • 20 Cecil St Level 4 Equity Plaza
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RUDY PROJECT @ THOMSON • 233 Upp Thomson Rd
SCUBA WAREHOUSE • 70 Bendemeer Rd #01-02 Luzerne
BIKE 360 • 422 Telok Blangah Rd
BROOKS CONCEPT STORE • Queensway Shopping Centre #01-52
RUDY PROJECT @ SIXTH AVENUE • 4 Sixth Ave
HIN LEONG CYCLE • Blk 71 Toa Payoh Lor 4 #01-377
LOUE BICYCLES • 18 Sin Ming Lane #04-05 Singapore 573960
BIKES N BITES • 3791 Jln Bt Merah #01-08 E-Centre@Redhill
RODALINK • 1 Commonwealth Lane #01-14/15 One Commonwealth
RUNNING LAB • Funan DigitaLife Mall #02-31 • Velocity @ Novena Square #01-47
BICYCLESG.COM • 994 Bendemeer Rd #02-01 B Central
BIKE STOP • 237 Upp Thomson Rd
RUDY PROJECT @ JOO CHIAT • 481 Joo Chiat Rd
RADSTATION • 1 Commonwealth Lane #01-04 One Commonwealth
EVERLAST • Bugis Junction #02-18D • Queensway Shopping Centre #01-23
BAN HIN CHAN • 804 North Bridge Rd
BIKE CULTURE • Blk 12 Telok Blangah Cres #01-107
RODALINK • 166B Upper East Coast Rd
ELITE CUSTOM PTE LTD • Blk 2 Thomson Rd #01-649
KEY POWER INTERNATIONAL • Marina Square #03-137 • Queensway Shopping Centre #01-35 • Velocity@Novena Square #02-48
BIKE ACTUALLY • Dhoby Ghaut MRT Station #B1-37
PRO BIKE • 20 East Coast Rd
CHAPTER 2 CYCLE • Blk 451 #01-1761 Ang Mo Kio Ave 10
CENTRAL
ALPHA CYCLE • 484 Macpherson Rd
CYCLE CRAFT • 282 East Coast Rd
CALIFORNIA FITNESS • Bugis Junction Tower #04-05 • Novena Square #03-01/08 • Ngee Ann City # 08-00 • Republic Plaza #14-00
TAY JUNCTION • 733 Bukit Timah Rd #01-01 2nd Avenue Junction TEF BIKERS JUNCTION • Blk 1 Thomson Rd #01-332 THE BICYCLE HUT • B Connaught Drive THE BIG COUNTRY • Velocity @ Novena Square #02-49/50 TRG (FORMERLY THE RUNNER’S GAIT) • 99B Soo Chow Walk 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
PLEASE COMPLETE THIS QUICK SURVEY MARITAL STATUS CONGRATULATIONS
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2014 EVENT LISTINGS 16 AUGUST
• BEDOK RESERVOIR ULTRAMARATHON • ORANGE RIBBON RUN • X-RUN-2014
16-17 AUGUST
• SINGAPORE INTERNATIONAL TRIATHLON
31 AUGUST
• SAFRA SINGAPORE BAY RUN & ARMY HALF MARATHON
5-7 SEPTEMBER • PRUDENTIAL SINGAPORE SWIM STARS (SBRSG IS PARTNER IN SPORTS)
23 AUGUST
6 SEPTEMBER
• FROST & SULLIVAN 2014 CORPORATE CHALLENGE CHARITY RUN
• METTA CHARITY RUN • MEDIACORP BATTLE OF THE SCHOOL X COUNTRY RUN 2014
24 AUGUST
7 SEPTEMBER
ALL DEVICES
• RUNNUS
30-31 AUGUST • THE COLOR RUN
• TRI-FACTOR SERIES – TRIATHLON (SBRSG IS OFFICIAL MULTISPORT MAGAZINE)
• TAMPINES RUN 2014
If you want your events to be posted in this page, send details to sbr@newleafmedia.com.sg. 7 INCH TABLETS AND ABOVE ONLY