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SEP T EMBER 20 14 | ISSUE 11

INTERACTIVE EDITIONS!

MALAYSIA

FULL SPEED AHEAD

AT 42, CHAMPION TRIATHLETE CAMERON BROWN HAS NO PLANS OF SLOWING DOWN

CONQUER THE IRONMAN CHALLENGE

THE SCOOP ON IRONMAN MALAYSIA

IMPROVE YOUR FLEXIBILITY NOW!

ROCK & ROW

A WORKOUT FOR YOUR BICEPS, BACK, AND BUTT

PLUS EXPERT ADVICE • STRENGTH & CONDITIONING • BEST TRAINING GEAR FOR YOU

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

RAIZA CABUGWANG AL FADZRIQ 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

HARVIE DE BARON WILLE LOO, PHIL BISHOP co n t r i b u t o r s

sales and marketing team

{04} GEAR GUIDE {06} EXPERT ADVICE {08} NUTRITION & DIET {10} STRENGTH & CONDITIONING {14} FEATURE {16} COVER STORY {18} EVENT SCHEDULE {2O} RACE COURSE MAPS {22} RED BULL TOUGH ZONE {24} RACE RECAPS {28} NEWS {29} EVENT LISTINGS

THOMAS TAN

EDITOR’S NOTE

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

LYCIA WONG a d v e r t is i n g s a l e s e x ec u t i v e

LEE KAH INN 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

MA. FRANCHESCA KATHRYN REYES p r o d u c t i o n s u p e r v is o r

finance, admin, and it

CHEN KWONG WAI f i n a n c e a n d o p e r at i o n s e x ec u t i v e

SwimBikeRunMY

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

It’s going to be a very interesting month for Malaysian triathletes. The World Triathlon Corporation (WTC) is organizing an Ironman event on the beautiful island of Langkawi.

It’s going to be a tough 3.8km swim (wetsuit not allowed), rolling to a hilly 180km bike course and a scorching hot 42km run. It’s not going to be easy to complete this 226km race regardless of how fit you are. Some groups rate Ironman Langkawi as the second toughest Ironman race in the world—and this is exactly why we choose to race it: the harder the challenge, the sweeter the accomplishment. It will definitely be worth your while when you cross the finish line and earn the title of Ironman.

I am particularly proud that Swim Bike Run Malaysia has been designated as the official media partner of this year’s Ironman Langkawi—and our team has worked relentlessly to complete this special edition.

WTC is the same group which brought us Ironman 70.3 Putrajaya. Judging from their performance in Putrajaya, I am confident that they will put on another great show. I cannot wait to toe in at the starting line, finish the race, and catch up on my sleep.

My best wishes to everyone racing Ironman Langkawi. Have a safe race! See you at Dataran Lang!

LITO TOLENTINO it

&

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

RICHARD TANG

CHARITO CIRIACO

COMMUNITY EDITOR

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STRENGTH & CONDITIONING

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

FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

EXPLOSIVELY EFFECTIVE

LURISA ANN VILLANUEVA

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

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

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.

FRANCIS CALUAG r eg i o n a l f i n a n c e co n s u lta n t

ALL CONTENTS COPYRIGHT 2014, RESERVED FOR New Leaf Targeted Media Solutions SDN BHD

The views and opinions expressed in this magazine are not necessarily those of New Leaf Targeted Media Solutions SDN BHD. For comments, feedback, and advertising inquiries contact: sbr@newleafmedia.com.my

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.

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

PHOTOS FROM SHUT TERSTOCK .COM.

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.

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

11

SBR AR ICON

Official Triathlon Magazine Partner

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

01

GEAR GUIDE

02

03

01

04 05

GADGETS THAT WILL MAKE YOU HUNGRY FOR FIRST PLACE!

01 SPEEDO TECH PADDLE

Incorporating the latest in terms of technology and material, Speedo Tech Paddle offers the best solution for swimmers seeking to improve their skills and techniques.

RM 69 Speedo Malaysia 03-21414180 Aqua Sphere

02 KAYENE

Aqua Sphere Kayene’s curved lens technology provides excellent 180-degree field of vision. It is leak-resistant and scratch-resistant. It has been tested by professional athletes.

RM 99 KeyPower Sports 012-6990072

03 2XU COMPRESSION CALF GUARD

With its high gauge elastomeric yarn and superior medical grade circular knit structure, the 2XU Compression Calf Guard is flexible yet durable. Plus, its breathable fabric keeps the wearer comfortable at all times.

RM 219 KeyPower Sports 012-6990072

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 1

04 ENDUROLYTES Steer clear of cramps, especially during heavy training sessions, with Endurolytes

by Hammer Nutrition. It features full-spectrum electrolytes in a balanced formula.

RM 88 The Marathon Shop 03-78878998

05 GARMIN SWIM WATCH

Keep track of your stroke, pace, and distance easily and effectively. With the Garmin Swim Watch, you can focus on improving your swim techniques.

RM 1550 Aeco Technologies (M) Sdn Bhd 03-91307728

06 GARMIN EDGE 810

A cycling GPS bike computer, it features advanced training capabilities and a waterproof mapping navigator. It has a 17-hour life span.

RM 1999 Aeco Technologies (M) Sdn Bhd 03-91307728

PHOTOS COURTES Y OF WIGGLE.CO.UK , W W W.YOUTUBE.COM, PRICEPA NDA .COM.MY, GH SPEEDBIKES, W W W.DIVE WA REHOUSE.COM. AU , ISL A NDRUNNER.C A , IRONM A NSTORE.COM, GNC M AL AYSIA , H A MMER NUTRITION.

BY AL FADZRIQ

06

07

08

11 10

12 07 D2R TRAINER WITH BLUETOOTH

With an adjustable magnetic resistance and patented freely swinging mechanism, this trainer simulates road conditions effectively.

RM 1980 Tukang Basikal Fook Sang (TBFS)

03-78769094

08 AMPLIFIED ENDURANCE BOOSTER V2

Optimize your athletic performance through this product that features a superior mix of complex carbohydrates and protein to increase endurance time.

Price Available upon Request GNC Malaysia 03-92007168

09 AMPLIFIED RECOVERY PROTEIN

This premium protein blend is your ideal post workout pal as it is packed with micronized whey protein and leucine needed to optimally fuel and support muscle repair after every intense training session.

Price Available Upon request GNC Malaysia 03-92007168

10 SPECIALIZED RESERVE RACK WITH CAGE Here’s an aerodynamic way to carry water. This rack easily holds one water bottle behind the saddle in an aerodynamic position. It can also hold a small road pump.

RM 179 GH Speedbikes Sdn Bhd 03-61429303

09 11 SPECIALIZED S-WORKS EVADE HELMET This helmet will help you evade the winds and get you on the right track.

Its lightweight, aerodynamic design can shave off 46 seconds over 40km.

RM 899 GH Speedbikes Sdn Bhd 03-61429303

12 BROOKS T7 RACER

An incredibly lightweight racing shoe, it features asymmetrical laceup which wraps the arch for maximum support. Its outsole also provides maximum grip for a better run.

RM 419 Paragon Vest Sdn Bhd 03-78471002

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

05

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

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 just did my first 42km marathon this month.

Ideally, when should be my next marathon?

A: The various race distances in triathlon present their own unique challenges. If you are a newcomer, don’t be in a rush to step up between distances. Starting with relatively shorter distances is a great way to build your confidence and sharpen your skills. Set some goals for your sprint distance races and make sure you achieve them. When it is time to move up to the Olympic (or longer) distance, be comfortable and confident of your decision. Don’t be pressured into a race by your friends.You’ll know when you’re ready to step it up!

What’s your advice on riding safely in wet weather?

A: Riding in wet weather can be challenging even for the most experienced athletes.

Unfortunately, in order to do so, you’ll actually have to spend time riding when it is cold, windy, and wet. Make use of the time when you are riding in dry conditions to improve your bike handling skills. Ensure that your bike (especially your brakes) is in good, working order because you never know when you’ll get caught in the rain.

If it does rain when you’re out cycling, slow down a little. Brake earlier when approaching corners and traffic lights. If you’re riding with a group, watch out for the spray coming off the wheel of the rider in

front of you. If you tend to run with very high pressure on your tires, releasing some air will increase the contact area of your tires with the road surface and provide more traction. Keep your hands on the hoods with your fingers on the brakes and stay focused!

How would working on one leg of triathlon affect my performance on the other two legs?

A: As triathletes, we long for the day when all our training leads to us being equally skilled at each leg of our sport. However, until that day arrives, we often find that one leg often requires more attention than others. In the off season, it is usual for athletes to focus more significantly on one leg, while doing the bare minimum for the other two. If you’re in the thick of race season though, that isn’t a viable option. While taking training time away from the other two legs is undesirable, we have to devote the necessary time to turning our weakness into a strength. If you have a running background but are new to swimming, you might be able to switch out a session at the track for an extra swim. In the end, it is all about balance and training to be an all-round athlete.

WILLE LOO SBRSG Adviser, Triathlete and Triathlon Australia Level 1 Coach

GOT A QUESTION? E-MAIL US AT SBR@NEWLEAFMEDIA.COM.MY 06

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

-Phil Bishop, Professor of Exercise Physiology, University of Alabama, USA

PHOTO FROM SHUT TERSTOCK .COM

As a beginner, how do I know when to accelerate from sprint distance to Olympic distance and further?

The answer to most physical training questions is, “It depends.”

Not all marathons are equal, and not all marathoners are equal.

Obviously, a marathon that is more challenging due to more and steeper climbs, due to high temperatures and humidity, or due to a maximal effort, will take a higher physical and mental toll than a cool level race.

Perhaps more importantly, our extensive research has shown that some runners recover more quickly than others. No one answer fits all races of any length, and no answer fits all runners.

Study yourself, monitor yourself, and enjoy your running and racing.

NUTRITION & DIET

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

NEGLECTING NUTRITION

Part 2 of 3

IF YOU WANT TO WIN YOUR NEXT RACE, THEN IT IS IMPORTANT FOR YOU TO CONSIDER THESE IMPORTANT ASPECTS OF NUTRITION. BY HARVIE DE BARON HYDRATION

FUEL

Most athletes drink a lot to stay hydrated. Here’s a simple way to check whether you are dehydrated after training: Weigh yourself before you start. Note down your weight. After training, weigh yourself again. If you see a onekilogram difference, then you probably did not rehydrate properly during training.

Overhydrating is another issue. When you overhydrate, you will have a sloshy, heavy feeling in your stomach and you won’t be able to perform well in the race. Ideally, men weighing 140 to 170 pounds should take 750 ml to 1 liter per hour; women weighing 120 to 140 pounds should take 500 to 750 ml.

Some athletes skip carbs thinking that they can burn fat during training or that they don’t need it. This is false. Your body needs carbohydrates to tap your fat store and to be processed into glycogen stores for energy. Liquids and gels work best as fuel as they are assimilated by the body faster. Ideally, men between 140 to 170 pounds should consume 200 to 250 calories per hour, women between 120 to 140 pounds should consume 180 to 200 calories.

ELECTROLYTES Achieving electrolyte balance is important as you don’t sweat out just water. Human sweat is composed of sodium, potassium, calcium,

and magnesium as well as traces of zinc, copper, iron, chromium, nickel, and lead.

Keep your body’s electrolyte balance by taking in more than just sodium and water.

Keep in mind too that not every person sweats the same way. If you sweat more, you are more likely to lose more electrolytes. Consider weather conditions as well. Is it a hot race or a cold one?

Lastly, most athletes ask if they should be eating close to the start of a workout or race. Should I eat two or three hours before? Or should my last bite be an hour before training or racing? The answer: It all depends. Sports nutrition is a science, but the application for each individual is an art form.

DURING THE RACE, DRINK AT LEAST ONE CUP FOR EVERY HYDRATION STATION THAT YOU PASS. SWEAT FOR THAT FINISH LINE TROPHY BUT DON’T FORGET TO DRINK UP ALONG THE WAY! 08

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

Studies have shown that the sweating responses of women are less compared to men. Women also have a greater evaporative efficiency of sweating which enables them to maintain core body temperature.

There are variations in resting body temperature and thermal responses to positive or negative heat loads depending on the phase of the menstrual cycle.

In a 2001 study by Kaciuba-Uscilko and Grucza published at Current Opinion in Clinical Nutrition and Metabolic Care, they argued that men responded differently from women with regards to heat load from the surrounding environment as well as to heat from working muscles during exercise. This is due to women having relatively more subcutaneous fat, a larger ratio of body surface to body mass, and a lower exercise capacity. Dr. Nina Stachenfeld of Yale School of Medicine wrote a paper at Sports Science Exchange of the Gatorade Sports Science Institute last 2013 stating that women are more prone to exerciseassociated hyponatremia.

Men and women’s sweat rates may vary but one thing is constant: both genders need proper hydration to recover lost water and electrolytes.

During the race, 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. Sweat for that finish line trophy but don’t forget to drink up along the way!

PHOTOS FROM SHUT TERSTOCK .COM

MALE AND FEMALE SWEAT RATES

IDEALLY, MEN WEIGHING 140-170 POUNDS SHOULD TAKE 750ML TO 1 LITER LIQUID PER HOUR; WOMEN WEIGHING 120-140 POUNDS SHOULD TAKE 500-700M.

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

LET’S ROW!

WORK ON YOUR BICEPS, BACK, AND BUTT WITH HALF-KNEEL CABLE ROW PROGRESSIONS. BY SAUL ANTHONY SIBAYAN A rowing exercise is a pulling activity that targets the biceps and back muscles. It’s a fundamental movement pattern that’s essential in everyday activities. When you pull a door to open it, for example, you are performing this movement. Make it a part of your resistance training program.

For these sessions, a tall half-kneeling position aids in activating your butt muscles.

As you progress from Level 1 to Level 4, it will be your core muscles’ turn to be activated.

Keep them tight by kneeling tall, squeezing your butt muscles as you draw in your stomach.

LEVEL 1

BILATERAL ROW Basic movement pattern 01 Place the cable leveled at around

02 Get down on one of your knee and

face the cable machine.

03 Grab the handles with your palms

facing down.

04 Kneel tall while keeping your arms

hanging forward.

05 While kneeling tall, pull the handle

towards your body while bringing your palms facing upwards.

06 Let your arms go back slowly to the

starting position and rotate your palms back as you do.

Continue this for the recommended number of repetitions and then switch knees on the ground done at least 5

repetitions per leg.

WATCH THE EXERCISE VIDEO

REMEMBER: KEEP YOUR CORE TIGHT BY KNEELING TALL, SQUEEZING THE BUTT MUSCLES OF THE KNEE ON THE GROUND, AS DRAWING YOUR STOMACH IN DURING THE ENTIRE SET.

DOWNLOAD THE FREE INTERACTIVE EDITION FOR MORE WORKOUTS! 10

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

RESISTANCE AND CARDIO EXERCISES FOR A FITTER YOU For fitness experts, endurance athletes should engage in resistance training. This is also true for individuals who mainly focus on cardio exercises and disregard weight training, and vice versa. This is because both types of exercise should be included in a comprehensive weight-control program. In a 1999 study by Kraemer and colleagues, published at the Medicine & Science in Sports & Exercise, entitled “Influence of Exercise Training on Physiological and Performance Changes with Weight Loss in Men”, they have found that there are more favorable effects on health-related fitness measurements as well as body composition when participants of the study combined resistance and aerobic training as compared to dieting alone. In another study by Sillanpää and associates entitled “Body composition and fitness during strength and/or endurance training in older men”, they found out that combination training promoted an optimization of body composition compared to just doing one type of exercise. This paper was published last 2008 at Medicine & Science in Sports & Exercise which is the monthly journal of the American College of Sports Medicine (ACSM).

E XERCISE PHOTOS BY PAT GOLOY. DEMONSTR ATED BY RUSTUM TUA SON. SHOT ON LOC ATION AT PRECISION FITNESS, A FPRSBS INDUSTRI AL PA RK , K M 12 BICUTA N E A ST SERVICE ROA D TAGUIG CIT Y. OPER ATION HOURS: MONDAY-SUNDAY, 8A M-10PM CONTAC T: 09497608688; PRECISIONFITNESSG YM@GM A IL.COM

the lower part of your chest or ribs.

/SPECIAL ADVERTISING FEATURE/

TIMEPIECE TITAN With a mélange of features to take pride of, GARMIN fēnix™ 2 is indeed the ultimate multisport adventure watch that every triathlete buff and timepiece lover must have. Garmin vice president of worldwide sales, Dan Bartel, impeccably sums up its enormous importance in this statement, “The fēnix 2 combines the very best fitness and outdoor technology from Garmin into an easy-to-use wristwatch, making it the perfect training tool for multisport athletes.” True enough, this multisport essential spells perfection in every way, like a true titan does. Let’s take a closer look at its wide array of special features that makes it stand out from a pool of time trackers available in the market.

VERSATILITY VICTOR

GARMIN fēnix™ 2 understands and captures the needs of individuals involved in various kinds of sports. For one, it is the go-to watch for those who love conquering the distance.

Its real time-time performance data accurately and timely monitors ones distance, time, pace and heart rate. After you have sweat it all out, you can recover effectively as this wristwatch wizard calculates your recovery time and performs a recovery check so you’ll know how much time you need to rest before taking the plunge for another dash. GARMIN fēnix™ 2 also acts as one’s personal coach in achieving one’s fullest potential through its HRMRun™ heart rate monitor feature, which provides feedback on running form by measuring cadence, vertical oscillation and ground contact time. Who needs a running coach after all if you’re in the company of this smart device?

Also, with its Virtual Partner™ feature, users can set time, distance or speed goals, then push themselves to compete against their Virtual Partner, making it the best running buddy one can ever have.

If those are not enough to send you rushing to the nearest Garmin store, fēnix™ 2 will even make it hard for you to ignore it as it also has a built-in accelerometer that you can use to track your distance and pace

indoors sans the need of any additional accessories, such as a footpod. Talk about sheer convenience at its best!

In this technological era, the fēnix™ 2 is way ahead of the game. Thanks to its Bluetooth® Smart wireless upload capabilities that allows sending of a runners’ data to the Garmin online community, Garmin Connect™, without having the need to connect to a computer.

Going mobile has never been so easy and techy with its Garmin Connect Mobile app that can transfer your running data onto your smartphone. Go active and techy while staying connected with your loved ones through this watch’s LiveTrack feature that enables you to trace your progress and share your realtime workouts with your friends and kin.

For ski enthusiasts and water babies alike, GARMIN fēnix™ 2 is the Swiss Army knife of watches. Its Ski-Board mode has the capacity to measure three-dimensional speed and distance. This mode is paired with an auto pause function that freezes time and distance tracking when you stand still or go up the ski lift. With its dedicated swim mode, it can record stroke counts, interval distance, pace and time for both indoor and outdoor training. For pool swimming, it can monitor lengths and stroke type and measure your efficiency, making it a great swim mate.

AECO Technologies (M) Sdn. Bhd. RRP: RM 1, 399 RM 1, 550 (Performer Bundle with HRM-Run)

GARMIN fēnix™ 2 is also suitable for those who enjoy the thrill of the great outdoors, what with its high-sensitivity GPS receiver, an altimeter, barometer, and a three-axis compass. Fear not of losing your way amid a thick forest or an unknown area with this time tracker’s TrackBack feature that can automatically reverse your track log to navigate back to your starting point. Plus, make the most out of your getaway with the aid of its sun/moon info, hunt/fish calendar, and time zone functions.

STRENGTH MEETS STYLE

Besides its diverse functions, GARMIN fēnix™ 2 dominates the time chroniclers’ realm in two categories, endurance and style. It features a scratchresistant, curved mineral glass lens and a water rating of 50m. Its rechargeable battery can last up to 50 hours in GPS mode or five weeks in watch mode. Its functionality is coupled with a sense of fashion with its sleek negative mode display that has a red LED backlight.

Contact Garmin distributor: AECO Technologies @ 03-9285 8062 or sales@aeco.com.my for more information.

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TAKING ON THE IRONMAN

A

HOW AMATEURS CAN TRAIN FOR ONE OF THE MOST CHALLENGING SPORTING EVENTS IN THE WORLD

BY RICHARD TANG

An Ironman triathlon consists of a 3.8km swim, 180km bike, and 42km run. It is considered as one of the most difficult sporting events in the world--and Malaysia is very fortunate to have an Ironman race in Langkawi this year after a three-year hiatus.

Training for an endurance sport such as the Ironman is a different ball game. One needs to be very disciplined and passionate. I always say that training for an Iron distance triathlon is a lifestyle as you have to seamlessly incorporate Ironman training into your family and work schedules. Married triathletes with kids have the greatest challenge. When my daughter was five years old, I would read storybooks to her at night. Most of the time, I dozed off on page 2 while she is still wide awake. A supportive spouse plays an important role too. The spouse may help respond to the kid’s needs when you’re busy training. She can entertain the kids when you’re racing. They only have a glimpse of you at the race start, leaving T1, leaving T2, and at the finishing arch. Your total ‘face time’ is only 10 minutes out of the 15-hour race.

I am just like most amateurs; I am not a naturally gifted triathlete. I have to work extra hard to join the race. A gifted runner just needs to clock 60km a week to run a 3:30 marathon. I have to clock 100km to achieve similar results. As for Iron distance training, I usually log between 15 to 28 hours a week; others may only need 12 hours a week. This is an example of my weekday routine. The number of hours you train every week depends on your level of fitness, experience, and lifestyle. Training duration, frequency, and intensity is tied into your race goals. There are different reasons why people race. Some race to test limits while others are bent on earning the Ironman title. Some race for charity while others are after the prize money. Regardless of your

goals, the most important element of training is that it has to be (painfully) fun. If it’s not fun, then you will not be able to follow the plan day-in and day-out. Consistency is king. We also need to balance our lifestyle. Besides professional triathletes who race for a living, amateur triathletes have many other higher priorities, like playing with our children as opposed to doing 10km run after work.

I would like to share this great quote by a renowned triathlon coach, Matt Dixon: “ While many amateurs are highly motivated and have great passion for the sport, the goal is to maximize sporting performance within the restrictions imposed by the need to maintain a balanced and successful life. If you win a race but get fired, or spouse leaves you, or you have huge debt, or your house is repossessed, it would be hard to argue that the win represents a “success.”

TIME

ACTIVITIES

04:00

CYCLE ON TRAINER OR RUN

06:00

PREPARE AND SEND KIDS TO SCHOOL

08:00

SWIM OR RPM

10:00

OFFICE

12:00

OFFICE

14:00

RUN 10KM

16:00

OFFICE

18:00

CYCLE ON TRAINER OR RUN

RICHARD’S WEEKLY TRAINING PLAN MONDAY: RPM and easy run TUESDAY: Swim and run at race speed WEDNESDAY: Swim, cycle on trainer and brick run THURSDAY: Long run and RPM FRIDAY: Swim, cycle on trainer and brick run SATURDAY: Long ride and brick run SUNDAY: Long run and easy swim

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

“WINNING IRONMAN NEW ZEALAND BACK IN 2001

WAS A DREAM COME TRUE. I’VE WATCHED THE RACE SINCE I WAS 14 YEARS OLD. I OFTEN DREAMED ABOUT SOMEDAY

RACING AND BEING ON THE PODIUM.” 16

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

AT 42 YEARS OLD, CAMERON BROWN HAS NO PLANS OF SLOWING DOWN ANYTIME SOON What’s your most memorable sporting moment?

I’ve had quite a few but winning Ironman New Zealand back in 2001 was a dream come true. I’ve watched the race since I was 14 years old and every year we would have athletes from Japan stay with us. I would follow the professionals throughout the day and our homestay athletes around the Auckland Ironman course. It was always a fantastic day. I often dreamed about someday racing and being on the podium. When it happened in 2001, I was pretty emotional! I never thought I would win ten titles.

What was your weakest moment in racing? How did you deal with the situation?

Having to pull out of the Hawaii Ironman in 2011. I had trained in Boulder, Colorado eight weeks before the race and was in great form. I got to Hawaii ten days out but then picked up a virus four days before the race. I couldn’t even get out of bed on race morning. I was that sick. It was tough mentally so I took some time off and prepared for the next challenge. I have had plenty of highs and lows over my 27 years so I always try to get back on the horse straight away and commit to a new goal.

Describe a typical training week. How many hours do you swim, bike, and run? How much time do you devote to recovery and family?

I usually swim five times a week (four kilometers per session), go on five to six rides, which can be anywhere from 90 minutes to six hours, and run six to seven times a week, around 100 to 120 kilometers a week.

I always try and finish my training by 3PM so it’s then family time with the boys. My boys are now 11 and 13. Every day they have some training for either BMX, soccer, mountain biking, trampolining, and swimming so it’s go, go, go!

Cameron Brown is one exceptional athlete. Not only has he bagged New Zealand’s Ironman title ten times, he has also placed second twice in the Ironman World Championship in Kona, Hawaii. The Kona event is considered to be one of the toughest in the world, and so triathlon fans are excited to see how Brown will fare in this year’s Ironman Langkawi.

Here, Brown talks about the upcoming race, among many other things.

Ironman Malaysia is back. You have raced a lot in Asia.

What are your thoughts going into the race?

I’m really looking forward to Ironman Malaysia and coming to a new destination. I’ve heard some great things about Langkawi and how beautiful it is.

How and when did you get into triathlon?

You’ve raced around the world. What makes triathlon in Asia different from the rest of the world?

It’s one of the toughest places to race because of the heat and humidity you often get in Asia. I raced in Japan for many years and I remember doing one of the hottest races ever. It was the Shodoshima Olympic distance race and I only just made it to the finish line. There had been a heat wave all over Japan. When we got the train back to Tokyo later that day, the temperature in Tokyo was 40C.

What is your favorite food when a race is fast approaching?

I always love my mum’s salmon pasta the night before. It has been a true winner for many years.

My first race was way back in 1987 at the Ice Breaker Triathlon in Auckland which was an 800m swim, 18km bike, and 5km run. One of my high school teachers started up a triathlon squad in school--I was 14 years old--and we had some great success winning many national titles. We would turn up at Bucklands Beach every Friday afternoon and sometimes train. Most of the time was spent talking crap about the latest gadgets in triathlon or which bike we dreamed of having.

Who were your mentors when you were starting out?

You’re a ten-time champion of Ironman New Zealand and placed second twice in the Ironman World Championships in Kona. Where does your strength come from?

You won your 13th Ironman title this year in Cairns. Do you have any plans of slowing down in the future?

I’ve always tried to have goals throughout my career so I was able to keep pushing my body each year. If I didn’t have any goals, I would struggle to train and stay motivated. I also just love training and try to always have a bit of fun out there and train with other people to keep pushing myself. I’m now 42 years old and still loving it.

Richard Wells is one of New Zealand’s greatest triathletes. When I was a junior, he was my hero. He won the 1987 World Short Course and Long Course Triathlon Championships. When he came to our school after he won the world title, we were just in awe of him. He is an incredible athlete and a great role model. We still keep in touch and go for the odd training session.

I don’t plan on giving up my day job anytime soon. Hopefully, I still have a few more good years left in the tank.

What’s your best recovery tip for long sessions?

Get into your 2XU compression gear straight away and get fluids into you ASAP. The first 30 minutes after a hard session are the most crucial.

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

17

EVENT SCHEDULE WEDNESDAY / 24 SEPTEMBER 10.00am - 6.00pm 10.00am - 6.00pm 10.00am - 6.00pm 10.00am - 6.00pm

IRONMAN Malaysia Athlete Check-In Open IRONMAN Merchandise Open IRONMAN Malaysia Expo Open IRONMAN Malaysia Information Booth Open

7.30am - 9.00am 10.00am - 5.00pm 10.00am - 5.00pm 10.00am - 5.00pm 10.00am - 6.00pm 5.00pm - 6.15pm 6.30pm - 7.45pm 7.45pm (approx) - 8.30pm

Practice Swim IRONMAN Malaysia Athlete Check-In Open IRONMAN Merchandise Open IRONMAN Malaysia Expo Open IRONMAN Malaysia Information Booth Open Shuttle Buses to Mahsuri International Exhibition Centre IRONMAN Malaysia Welcome Dinner IRONMAN Malaysia Athlete Compulsory Race Briefing

Lagenda Park Beach Langkawi Fair Shopping Mall Langkawi Fair Shopping Mall Langkawi Fair Shopping Mall Langkawi Fair Shopping Mall LADA Carpark Mahsuri International Exhibition Centre Mahsuri International Exhibition Centre

8:30pm - 9.30pm

Shuttle Buses back to LADA Carpark

Mahsuri International Exhibition Centre

Langkawi Fair Shopping Mall Langkawi Fair Shopping Mall Langkawi Fair Shopping Mall Langkawi Fair Shopping Mall

THURSDAY / 25 SEPTEMBER

FRIDAY / 26 SEPTEMBER 7.30am - 9.00am 9.00am - 5.00pm 9.00am - 12.00pm 10.00am 11.00am 12.00pm 3.00pm - 5.00pm 4.00pm 10.00am - 6.00pm 10.00am - 6.00pm 10.00am - 6.00pm

Practice Swim IRONMAN Malaysia Information and Drop Out Clerk Open IRONMAN Malaysia Compulsory Overnight Bike Racking and Gear Bags Check-In (Session 1)* Transition Tour 1 Transition Tour 2 Compulsory Pro Athlete Briefing IRONMAN Malaysia Compulsory Overnight Bike Racking and Gear Bags Check-In (Session 2)* Transition Tour 3 IRONMAN Merchandise Open IRONMAN Malaysia Expo Open IRONMAN Malaysia Information Booth Open

Lagenda Park Beach Transition, Tourist Jetty Car Park Transition, Tourist Jetty Car Park Transition, Tourist Jetty Car Park Transition, Tourist Jetty Car Park Westin Langkawi Resort & Spa Transition, Tourist Jetty Car Park Transition, Tourist Jetty Car Park Langkawi Fair Shopping Mall Langkawi Fair Shopping Mall Langkawi Fair Shopping Mall

*At hle t e s ar e ad v is ed t o k eep a way f r om t r ansi t ion dur ing t he t ime be t w een 12.0 0 pm & 3.0 0 pm as t he ar ea w ill be clos ed in r e spec t t o loc al pr ay er s t ak ing plac e

SATURDAY / 27 SEPTEMBER 5.00am - 6.30am 5.00am - 10.00pm 7.15am 7.20am - 7.50am* 10.00am - 6.00pm 10.00am - 6.00pm

Transition Opens IRONMAN Malaysia Information and Drop Out Clerk Open IRONMAN Malaysia Pro Athlete Start (Men & Women) IRONMAN Malaysia Age Group Start (Wave Starts) IRONMAN Merchandise Open IRONMAN Malaysia Expo Open

Transition, Tourist Jetty Car Park Transition, Tourist Jetty Car Park Lagenda Park Beach Lagenda Park Beach Langkawi Fair Shopping Mall Langkawi Fair Shopping Mall

7.30am - 12.50am (28 Sept)

IRONMAN Malaysia Information Booth and Drop Out Clerk Open

Langkawi Eagle Square

3.30pm* 7.00pm - 10.00pm 12.50am (28 Sept)

1st IRONMAN Malaysia Finisher Expected (Approx.)

Transition Open for Bike & Gear Bags Collection Race Officially Closes (17 hours)

Langkawi Eagle Square Transition, Tourist Jetty Car Park Langkawi Eagle Square

*Times are subjec t to change

SUNDAY / 28 SEPTEMBER 12.50am 8.00am - 11.00am 9.00am - 11.00am 9.00am - 3.00pm 9.00am - 3.00pm 9.00am - 3.00pm 10.00am 11.00am 4.00pm - 4.45pm 5.00pm - 7.00pm 7.00pm onwards 8.00pm - 10.00pm

Race Officially Closes (17 hours) Transition Open for Bike & Gear Bags Collection IRONMAN Malaysia 2015 Registrations Open IRONMAN Merchandise Open IRONMAN Malaysia Expo Open IRONMAN Malaysia Information Booth Open Results & 2015 IRONMAN KONA Qualifiers posted 2015 IRONMAN KONA Slot Allocation / Roll Down Ceremony Shuttle Buses to Westin Langkawi Resort & Spa IRONMAN Malaysia Awards Night IRONMAN Malaysia Athlete After Party Shuttle Buses back to LADA Carpark

Langkawi Eagle Square Transition, Tourist Jetty Car Park Langkawi Fair Shopping Mall Langkawi Fair Shopping Mall Langkawi Fair Shopping Mall Langkawi Fair Shopping Mall Langkawi Fair Shopping Mall Langkawi Fair Shopping Mall LADA Carpark Westin Langkawi Resort & Spa Westin Langkawi Resort & Spa Westin Langkawi Resort & Spa

O r i g i n a l l y f r o m : h t t p : // a p . i r o n m a n . c o m / t r i a t h l o n / e v e n t s / a s i a p a c / i r o n m a n / m a l a y s i a / a t h l e t e s / e v e n t - s c h e d u l e . a s p x # i x z z 3 C 9 0 8 3 8 M I

18

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

COURSE MAPS SWIM / 3.8KM The race begins with a one lap out and back clockwise swim starting from the Tourism Jetty. Athletes will swim out for 1850 meters and then make a right turn for 100 meters before heading back to the jetty.

The age group swim start will be a rolling one. Athletes will cross a timing mat on the jetty pontoon before jumping in the water to start the swim. The rolling start will ensure a continuous, smooth, and safe flow of athletes (4 or 5 at a time) into the water.

Upon completion of the swim, athletes have a 200 meter run to transition. The swim will be non-wetsuit with water temperatures in September hovering around 30 C (86F).

BIKE / 180KM The two-loop bike course heads out of Kuah town on a clockwise loop from the southernmost point around the mountain ‘Gunung Raya’ and into the North. Passing through several villages, athletes will get a taste of the island’s local communities.

Athletes will enjoy the local wildlife and winding terrain, passing the Langkawi Falls on route to the Datai turnaround. The loop will continue along the coastline heading around Ayer Hangat back towards Kuah Town.

The course will take place on shared roadways with local traffic in order to maintain an access route to Langkawi International Airport.

RUN / 42.2KM The run course will showcase the best Malaysia has to offer as athletes pass local night markets, botanic gardens, and the Langkawi Stadium. The flat course will bring athletes into Kuah town and past Dataran Lang (Eagle Square) to begin their four laps. Athletes will then head north winding past Legenda and Chogm Park and out of town before the run turnaround in front of Langkawi Stadium. *The Run course is subject to change.

20

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

MAPS

TOUGH ZONE ARE YOU H? TOUGH ENOUG

WHERE TO GET THE BEST VIEWS OF IRONMAN MALAYSIA: Finishline late at night Red Bull Spectator Zone at 1st run aid station in Chogm Park 22

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

The heat and humidity and undulating hills of Langkawi’s bike course are what make IRONMAN Malaysia one of the toughest IRONMAN challenges you will encounter. Thanks to Red Bull (Product of Europe), the bike course has become a little bit tougher and a lot more exciting!

If you are not familiar with the 10km section of road on Jalan Datai, pay attention. Detailed by our course designer as the toughest section of the course the route along Jalan Datai has been renamed the ‘Red Bull Tough Zone’.

The Red Bull Tough Zone is a time trial section whereby the fastest age group male and female to complete the 10km section will be crowned the Red Bull Tough Zone Champion.

Red Bull Tough Zone Champions will be announced at the awards ceremony on Sunday night and will be presented an incentive bonus for their accomplishment. Timing points will be placed at the start of the climb under a Red Bull inflatable arch and at the finish at the top of Datai Bay. Athletes will have to complete the climb twice, so, two chances to score a PR and the fastest split!

The 10km route starts at KM39.5.

Comprising of five climbs that wind around Jalan Datai on exposed hot roads with potentially some monkey spectators on the sidelines. The final climb (5) may be the shortest but it is the steepest as the route winds up a cobble stone road and through a tunnel before you reaching the peak.

The climbs are as follows:

> KM40.5 for 350 metres > KM42.3 for 620 metres > KM44.5 for 290 metres > KM46 for 200 metres > KM48.2 for 100 metres

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

23

GUOCOLAND RUN

| RACE RECAP |

17 AUGUST 2014 PANTAI SEPANG PUTRA

An early morning storm did not stop the crowd of 1,400 participants from participating in the GuocoLand Run. Organized by GuocoLand Malaysia, the run featured two days of race kit collection; one at FHL Sports in Kuala Lumpur and the other at Avani Sepang Gold Coast Resort.

The event started off with a Fitness First warm up at 6:30AM. GuocoLand Malaysia Berhad Managing Director Tan Lee Koon flagged off the 12km race at 7AM. The 5km race started 10 minutes later. A serene, scenic route was enjoyed by the participants. They went through kampung roads and ran by the beach before entering the trail which led to the finish line. In the 5km run, Mickael Xenos from Greece and Manissha from Malaysia won in the men’s and women’s categories, respectively. The 12km men’s category was won by national marathon champion Shaharudin Hashim; Noor Amelia Binti Musa finished first in the women’s category. The top three placers for each category brought home a trophy, a cheque, and Enduracool and Spidertech products.

PHOTOS COURTESY OF U5 PHOTOGRAPHY

FOR RACE RESULTS, VISIT:

ENJOYPJ RUN 2014

http://championchip.com.my/2014/ GuocoLand%20Run%202014.pdf]

VIEW MORE PHOTOS

24 AUGUST 2014 DATARAN MBPJ, PETALING, JAYA SELANGOR

Enjoying yourself while keeping healthy and fit, that’s what EnjoyPJ Run was all about. Though the event started very early in the morning, the response was undeniably amazing. In conjunction with the 57th Merdeka Celebration, the participants understood what it meant to be free from colonialization. The event was endorsed by MBPJ and Kelab Sukan & Kebudayaan MBPJ. The 11.5km run not only attracted the younger generation, it also enticed elderly individuals.

Each run had six categories: Men Open, Women Open, Men Veteran, Woman Veteran, Junior Boys, and Junior Girls.

PHOTOS COURTESY OF STEVEN LEONG KIT FOON & PRESTON LIM

FOR MORE INFORMATION, GO TO:

https://www.facebook.com/EnjoyPJRun/ info?ref=page_internal 2 24 4

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

PISANG RELAY PENANG 2014

| RACE RECAP |

22 JUNE 2014 STRAITS QUAY MALL

Some 900 runners participated in the second edition of Pisang Relay Penang 2014. The event emphasized the importance of teamwork with 300 teams using bananas as batons throughout the race. Yang Berhormat Zairil Khir Johari, race official, was very impressed by how positive the runners were considering that most of them were new to the sport. YB Zairil said he is happy to see how well the school boys performed, stressing on their finishing time of less than two hours. The Pisang Relay will be back next year.

PHOTO COURTESY OF TIMMY KHONG, JASON LOW, MEI LING, & FARIZ OF JAC PHOTOGRAPHY

2XU 113K TRIATHLON DESARU 2014 16 AUGUST 2014 • DESARU, JOHOR

Organized by Eventure Global Pte Ltd., the 2XU 113K Triathlon Desaru 2014 garnered some 500 participants including 2XU co-founder Jamie Hunt. Majority of the participants came from Singapore and Malaysia. Kejora General Manager Dato’ Haji Azizan bin Muhammad Rais flagged off the race at 8AM with about 1000 fans supporting the racers.

The triathletes swam 100 meters towards the first buoy then headed off to the second and third buoys before going back to the first to chalk up a total swim distance of two kilometers. The waters were relatively calm.

The 90-kilometer bike course came next. Cyclists made their way north along the Tanjong Balau from Lotus Desaru Beach Resort to the turnaround nearing the tail end of route J173. Aid stations were available every 15 kilometers. The bike route was mostly flat but participants had to deal with headwinds and crosswinds.

The final stage was the 21-kilometer run with aid stations every five kilometers. The runners enjoyed the beautiful scenery and eventually ended up at the Rakan Muda Complex.

The event ended at approximately 4:30 PM. The prizes were presented by Johor Tourism Director Dr. Badrul Hisham Kassim and Lotus Group COO Indra Gandhi. Ironman champion Cameron Brown was overall winner. He said, “I had a great time racing in Desaru and really enjoyed the course.”

PHOTO COURTESY OF HTTP://WWW.DESARUTRIATHLON.COM/RACE-ROUTES

FOR RACE RESULTS, VISIT:

http://www.triathlonmalaysia.com/race-result.php

26

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

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PORT DICKSON INTERNATIONAL TRIATHLON

| NEWS |

9 TO 10 AUGUST 2014 PORT DICKSON, NEGERI SEMBILAN Local and foreign triathletes gathered together at the Avillion Admiral Cove for the eleventh year of the Port Dickson International Triathlon.

Through the years, the statesponsored event has become more and more popular. It started out with 280 triathletes from seven countries in 2002. In 2011, some 1,450 athletes from 34 countries participated.

Enthusiastic participants arrived as early as 6AM. The event comprised of a 1.5km swim, a 40km cycle, and a 10km run. Mohd Zuhar Bin Ismail from Malaysia emerged as the champion for the 27- to 33-year-old category with a time of 2:03:28, beating his own record last year of 02:16:16. Irene Chong See Win topped the women’s 16- to 29-year-old category with a time 02:13:21.The weather remained pleasant and warm throughout the event.

PHOTOS COURTESY OF KAREN ODCENADA

FOR RACE RESULTS, VISIT:

http://www.triathlonmalaysia.com/raceresult-details.php?eventID=49&category=all

NM GALAXY RUN 3RD SERIES 2014 10 AUGUST 2014 STADIUM BUKIT JALIL, KUALA LUMPUR

Despite the gloomy weather, the third round of the NM Galaxy Run flagged off at 5:15 AM with an amazing number of runners. Organized by the NM Galaxy Sdn Bhd, the participants gathered at the National Stadium in Bukit Jalil to start off the race.

The run featured three distances (18km, 10km, and 5km), each with three categories: Senior Veteran, Men and Women Open, and Men and Women Junior Open. Sponsors include The Marathon Shop, Elitkraf, Gatorade, Celebrity Fitness, Milo, KT Tape, Colgate, Malta, BP Healthcare, Perskindol, Salonpas, Katsana, Malaya Optical, and MrLens.

PHOTOS COURTESY OF SPORTHUB AND RUN & EXPLORE

FOR MORE INFORMATION, VISIT:

http://www.nmgroadrun.com/3rd-series/. For race results, go to http://www.championchip. com.my/2014/NM%20GALAXY%20ROAD%20 RUN%202014%203ND%20SERIES.pdf 28

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

STANDARD CHARTERED KL MARATHON 2014 12 OCTOBER 2014 • DATARAN MERDEKA, KUALA LUMPUR

Wanting to stay ahead the of the growing number of marathons in Malaysia, the Standard Chartered Kuala Lumpur Marathon received an increased number of participants this year due to the changes of the route which made the participants excited.

Rainer Biemas, the Director of Dirigo Events said that they will always take in consideration the safety of the runners and try to prevent traffic hazards. He added that running in this new route will give the runners a “bird’s eye view of the city skyline”.

Last 6 September, Standard Chartered toured the media to the new 42km route to give them a first hand experience of the new exciting adventure.

For more information about the new route visit: www.kl-marathon.com or call +603 78861717

DOWNLOAD INTERACTIVE EDITION FOR FREE AND GET MORE CONTENT!

| NEWS |

Standard Chartered Kuala Lumpur, the most anticipated marathon in Malaysia, is back for its sixth year. A total of 35, 200 participants coming from 83 countries registered for the race. They’ll be on the hunt for the US$116,740 total prizes to be given away by the Standard Chartered Kuala Lumpur.

Having to change the route for the second time in six year, the new Standard Chartered Kuala Lumpur Marathon 2014 will challenge and test the runner’s agility, endurance and skills on more elevated roads.

Runners will start and finish at Dataran Merdeka. Unlike the previous years where they ran mainly on city roads, the new route will take the runners along the Duta-Ulu Klang Highway and the Ampang Elevated Highway.

2014 EVENT LISTINGS 21 SEPTEMBER

9 NOVEMBER

FOREST TRAIL RUN

BUKIT PUTUS ENDURANCE RUN 2014

27 SEPTEMBER

IRONMAN MALAYSIA, LANGKAWI

23 NOVEMBER

28 SEPTEMBER

30 NOVEMBER

PARK CITY RUN 2014

THE PINK CHARITY RUN 2014

11 OCTOBER ALL DEVICES

7 INCH TABLETS AND ABOVE ONLY

NM GALAXY RUN 2014, 4TH SERIES

20 & 21 DECEMBER

• BSN PUTRAJAYA NIGHT MARATHON • UCI MTB MARATHON SERIES 2014

TRAIL IN TWILIGHT STAR PENANG

18 JANUARY 2015

12 OCTOBER

• LION DASH PENANG •SKYHAWNATURE RUN 2015

STANDARD CHARTERED MARATHON 2014

8 FEBRUARY 2015

13 - 18 OCTOBER

TRADEWINDS LANGKAWI INTERNATIONAL MOUNTAIN BIKE CHALLENGE 2014

NEWTON PENANG CHALLENGE

2 NOVEMBER

POWERBAR PORT DICKSON INTERNATIONAL DUATHLON 2014

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

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WHERE TO GET YOUR FREE COPY OF BIKE SHOPS

ATHLETE CYCLE A-17-G, Ground Floor, Block A Jaya One, 72A Jalan Universiti, 46200, Petaling Jaya

FOLDING BIKE TRADING G10 & G13, Emerald Plaza East, Jalan PJU 8/3, Damansara Perdana, 47820 Petaling Jaya, Selangor

BAGINDA CYCLING No. 3, Kedai PLB Kg. Dato’ Abu Bakar Baginda, 43000, Kajang, Selangor

GAINWAY BICYCLE SHOP No. 108, 112A, Jalan Zaipin, 3A/KU5, Bandar Bukit Raja, 41050 Klang, Selangor

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

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

• No. 15, Jalan 23/70A, Desa Sri Hartamas, 50480, Kuala Lumpur • No. 22, Jalan Diplomatik, Presint 15, 62050 Putrajaya

36, Jalan Sulaiman 1, Taman Putra Sulaiman, 68000, Ampang, Selangor

SEN AIK TRADING 12-1-1, Jalan Setia Prima Q, U13/Q Setia Alam Sek U13, 40170 Shah Alam, Selangor

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

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

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

KEDAI BASIKAL YAP SOON POW & PARTNERS 125, Jalan Besar, Salak Selatan, Kuala Lumpur, 57100, Kuala Lumpur, WP Kuala Lumpur

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

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

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

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

BIKE CORNER CYCLE TRADING No. 13-G,Jalan Temenggung 5/9, Sek 9,Bandar Mahkota Cheras, 43200 Cheras, Selangor BIKE CIRCLE 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 CHAP KHOON HUAT 24, Jalan MY, 3/2 Taman Sri Gombak, Batu Caves, 68100, Selangor CHECK POINT ZERO No. 9-9-1, The Parc, Rampai Business Park (South), Jalan Rampai Maju 3, Taman Sri Rampai, 53300 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

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 JBS BIKE TRADING • 7G, Jalan Wangsa Delima 12, Wangsa Maju

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

SIN MEE TRADING CO No. 4, Jln SS14/1A,47500 Subang Jaya,Petaling Jaya, Selangor

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

SPORTS SHOPS

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

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

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

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

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

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

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

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

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

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

LUCKY SPORTS TRADING 2nd Floor, Kompleks Pertama, Jln Tuanku Abdul Rahman, 50100 Kuala Lumpur, Wilayah Persekutuan

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 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 S R SPORTS ENTERPRISE Kompleks Pkns Shah Alam 01-176 Persiaran Tasik, 40000 Shah Alam THE MARATHON SHOP No. 25, Jalan SS23/15, Taman SEA, 47400, Petaling Jaya 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

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

MY TRIATHLON SHOP (PENANG) Lot 112, 1st Floor, Penang Plaza Burma Road, 10050 Penang NYLEX Persiaran Selangor Section 15, Shah Alam 40200, Selangor

USJ CYCLES No. 24, Jalan USJ 4/9G, 47600 UEP Subang Jaya, Selangor

PLANET SCUBA No 2A, Jalan Telawi 5,Bangsar Baru, 59100, Kuala Lumpur

UFL OUTDOORS (BANGSAR) No. 26, Ground Floor, Jalan Telawi 5, Bangsar Baru, 59100, Kuala Lumpur

VELOCIPEDE WORKS No. 20, Jalan PJS 9/2, Bandar Sunway, 46150 Petaling Jaya, Selangor

QUICK SPORT 32A-1, Jalan Metro Pudu, Fraser Business Park, Off Jalan Yew, 55100, Kuala Lumpur

PERNIAGAAN KIMBELL JAYA SL 39, Lot 263, Jalan Lebuh Utama Tun Hussien Onn Batu 10 1/2, 43200 Cheras, Selangor

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

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 Baru, 59100, Kuala Lumpur

WMS ADVENTURE • 49 Jalan Wangsa Setia 1 Wangsa Melawati 53300 • 2D-1-6 Jalan Rawang Mutiaria 3, Rawang Mutiara Business Centre 2,48000 Rawang YELLOW STONE SDN BHD No.16 (Ground Floor), Jalan Telawi, Bangsar Baru, 59100 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 Ampang, 50450, Kuala Lumpur • Fahrenheit88, Lot G21, Ground Floor, 179, Jalan Bukit Bintang, 55100, Kuala Lumpur • F139, First Floor, One Utama

UFL OUTDOORS (MELAKA) 2nd Floor, AEON Bandaraya Melaka Shopping Centre, Jalan Legenda, Taman 1-Legenda, 75400 Melaka

JIWA BASIKAL No. 31-G, Jalan Adenium 2G/7, Pusat Perniagaan Adenium, 48300 Bukit Beruntung, 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 32

No 15, Jalan Pekan Bangi Lama, 43000 Pekan Bangi Lama, Selangor

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

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

YONG ADVANCE CYCLES

PACIFIC SPORTS SDN BHD No. 41, Jln SS22/23, 47400 PJ, Selangor

UFL BANGSAR Shophouse Jalan Telawi 5 Ground Floor, Jalan Telawi 5, Kuala Lumpur 59100

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