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SINGAPORE
FULLSPEED AHEAD COURTNEY ATKINSON TALKS ABOUT WINNING THE SINGAPORE ITU ELITE CUP FOR THE SECOND TIME
ROAD TO TRIATHLON SUCCESS
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JING LEJANO co p y e d i t o r
HARVIE DE BARON SHEM LEONG PHIL BISHOP
{02} GEAR GUIDE {05} EXPERT ADVICE {06} FEATURE {07} NUTRITION & DIET {08} COVER STORY {10} PROFILE {11} STRENGTH & CONDITIONING {12} RECOVERY {13} PROFILE {14} RACE RECAP {16} EVENTS {18} NEWS {19} FASTEST SINGAPOREANS {20} EVENT LISTINGS
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EDITOR’S NOTE
THOMAS TAN
senior sales manager
CHEEHUI GOH
Every time I look into the eyes of a person, I wonder what he’s thinking of. Perhaps that’s one of the reasons why I love races so much. They reflect a person’s deepest intentions. Having participated in most of August’s races, I’ve seen my fair share of the many facets of the sport, from the ugly, selfish, and downright disgusting to the sensational, inspirational, and beautiful. Regardless, every race is a valuable experience worth reflecting on and learning from. I believe that we learn best not only through our own experiences, but also from those of others, and that’s why we decided to feature stories of triathletes from abroad as well. I do hope that you get to learn a little something from our pages.
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ERRATUM: In issue 10, we identified Arthur Koh as the fastest man in Singapore. We would like to clarify that Koh is the fastest Singaporean and one of the fastest men in Singapore. Our sincerest apologies for the confusion.
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STRENGTH & CONDITIONING
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FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS
EXPLOSIVELY EFFECTIVE
FRANCIS CALUAG
WHAT MAKES PLYOMETRICS SUCH AN EXCITING AND ENHANCING TRAINING PROGRAM BY SAUL ANTHONY SIBAYAN Jump training, or plyometrics, is a high-intensity routine involving explosive movements to promote power and strength. However, you cannot simply jump up and down and expect to be powerful. When done incorrectly, plyometrics may cause more harm than good because of its intense nature. Proper landing (for lower body exercises) and catching (for upper body exercises) is very important in plyometrics. That being said, plyometrics offers a number of benefits for the active athlete. Not only does it promote power, it can also reduce the chances of injury. When you land softly, it promotes eccentric contractions. Such movements use muscles to act like springs or shock absorbers. Indeed, a 2003 study which appeared in the Journal of Orthopaedic & Sports Physical Therapy, reported that an eccentric-resistance exercise protocol not only plays a part in the enhancement of high-power sport activities, it is also instrumental in the prevention and rehabilitation of sports-related injuries and other bone and muscle impairments. Several studies have also found plyometrics to produce a positive effect on the biomechanics of the lower extremities. Combining plyometrics with balance training is also recommended to make the most out of the pre-season training of female athletes. Can plyometrics help you get better in endurance sports? Running and jumping are similar in some respects. They both have a push-off and flight phase. Surging needs more powerful movements. With a progressive plyometric program, you will not only improve your power, but enhance the quality of your movements. Do you have what it takes to make the leap? Consult with a health and fitness professional before making the jump to plyometrics.
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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.
WEIGHT TRAINING FOR KIDS
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
PHOTOS FROM SHUT TERSTOCK .COM.
With proper adult supervision, resistance exercises can be good for children
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
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OFFICIAL TRAINING PARTNER
PARTNER IN SPORTS
OFFICIAL MULTISPORT SW I M B I K MAGAZINE E RUN SINGAPORE | ISSUE 11
01
Z3R0D TRI SUIT (OSUIT MAN)
Designed for short distances, this suit features a French-made water-wear weapon fabric that doesn’t absorb water, making it a valuable asset during swims. It is great on the bike, providing the comfort you need to stay focused and efficient. Preferred by many top athletes like the Brownlee brothers, oSUIT is the triathlete’s lethal weapon. RRP S$269 www. wemakerunningcool.com
CERTIFIABLE WINNERS! SLIP THESE ON TO HAVE A GREAT TIME RACING TOWARDS THE FINISH LINE! OAKLEY RADARLOCK PATH
This revolutionary eyewear allows users to interchange lenses quickly and securely through its Switchlock™ technology to optimize performance in any environment. It is lightweight, durable, and has an Iridium lens coating which balances light transmission and reduces glare. RRP starting S$450 www.ceds.com.sg
TUBULAR HED STINGERS 3 FR
Aerodynamic and lightweight, the Stingers 3 FR features C2 platform tubular rims, Carbon FR Sonic hubs, and Sapim CXRay bladed spokes. It is highly popular in the professional circuit. RRP S$2,625 www.bikeplus.com
WINNING PIECES
COURTNEY ATKINSON’S SINGAPORE ITU ASIAN CUP WINNING GEAR
02
SWIM BIKE RUN SINGAPORE | ISSUE 11
OAKLEY RADARLOCK (30 YEAR SPORT SPECIAL EDITION)
This vintage rarity is available for a limited time. Some of its features include the Switchlock™ interchangeable lens technology for fast and easy lens changing, stress-resistant O matter frame material, and Unobtainium earsocks that increase grip when you sweat. uk.oakley.com
PHOTOS COURTES Y OF W W W.Z3R0D.COM, W W W.OA KLE Y.COM,W W W.SPECI ALIZED.COM, W W W.SUUNTO.COM, A ND W W W.HEDC YCLING.COM. W W W.GI A NT-BIC YCLES.COM PHOTOS COURTES Y OF W W W.OA KLE Y.COM, W W W.BONT.COM, W W W.ORC A .COM.
GEAR GUIDE
The right gear will take you places. Weeks before the race, try them on. Test them for comfort and compatibility. Keep in mind that the right gear will help you achieve your personal best.
GIANT PROPEL ADVANCED 2 (2015)
A Class leading aerodynamic frame module based on extensive wind tunnel testing, featuring Shimano 105 11-speed group set, Giant Speed Control SL brakes and P-A2 30mm aero wheels set, Giant Propel Advanced 2 is a must-have! RRP S$3200 www.tayjunction com.sg
SPECIALIZED S-WORKS EVADE HELMET
An aerodynamic racing helmet, it combines superior wind tunnel-tested design with ultra-light construction and great ventilation. RRP S$350 www.facebook.com/pages/ Specialized-BicyclesSingapore/20900735913123
SUUNTO AMBIT2
SPECIALIZED S-WORKS TRIVENT
S-Works Trivent offers maximum performance on the road. Its groundbreaking closure system is designed to minimize transition time. It also features temperature-regulating construction and body geometry ergonomics. RRP S$475 www.facebook.com/pages/SpecializedBicycles-Singapore/209007359131231
ORCA KILLA ADJUST GOGGLES
With four exchangeable nosepieces to provide an ultra-comfortable and secure fit, this pair of goggles features a mirrored polycarbonate lens with a new generation anti-fog treatment to keep vision clear. www.orca.com
It’s more than a watch. The Suunto Ambit2 can navigate your course, monitor your speed and heart rate, and update you on weather conditions. It has advanced outdoor and multisport functions with a 24-hour battery life and more than 1,000 Sports Apps—all free! RRP S$1,009 www.green-pasture.com
BONT SUB-9
Bont Sub-9 includes all the design features of the sub-8 except that the 100 percent carbon base of the sub-8 is replaced with a carbon composite sole. It makes the perfect combination of performance and affordability. www.bikeplus.com
SWIM BIKE RUN SINGAPORE | ISSUE 11
03
MEN’S
WOMEN’S
ASICS LITE-SHOW COLLECTION Light up your run with the stunning new LiteShow collection by ASICS that consists of four legendary shoe models. The collection comes with an upgraded midsole foam called FluidRide that is lighter with an excellent bounce-back feature. All four were designed with highly reflective material to enhance visibility when running during low light conditions. The GEL-KAYANO 20 LITE-SHOW and GELNIMBUS 16 LITE-SHOW are further equipped with Glow-in-the-Dark GEL Cushioning Systems and come with a new tech-upper called FluidFit, a multi-directional stretch mesh that creates a glove-like fit allowing both comfort and nonrestrictive running. While the GEL-NIMBUS 16 LITESHOW provides plenty of cushioning and delivers a plush ride for those who enjoy a softer landing, the GEL-KAYANO 20 LITE-SHOW is fitted with additional Dynamic Duomax technology, increasing platform support and allowing a more stable ride. Day or night, runners will love the high performance and even higher visibility of the new ASICS LITE-SHOW collection that is now available at all ASICS stores and leading sports retail outlets island-wide.
GEL-NIMBUS 16 LITE-SHOW S$239
GT-2000 2 LITE-SHOW S$189
GEL-CUMULUS 16 LITE-SHOW S$179
RUDY PROJECT RX SOLUTIONS
THE SPORTS PRESCRIPTION SPECIALIST HAS AN OPTICAL SOLUTION FOR EVERY NEED Most athletes spend hours training hard and eating well. They explore as many ways to improve their performance; be it having the best gear or best technique. However, there’s one important factor that a lot of athletes have little control over: their eyesight. If you are one of them, Rudy Project has just the right solution for you! Choose between RX-Direct, RX-Insert, RX Flip-up, Maya S.U.F, RX-Lifestyle, and Ophthalmic.
RX DIRECT
Direct in-frame prescription lens Insert
The perfect custom-made solution, RX Direct offers free-form single vision as well as progressive lens design for performance sports wraps. Suitable for all types of sports and outdoor activities, it’s available in a wide array of sunglass models.
FLIP-UP
Quick Change Interchangeable lens technology
Prescription Lens
RX LIFESTYLE
RX INSERT Easy-in Easy-out system Non-prescription lens
You can minimize your investment in prescription lenses as these can be used in multiple frames. This makes managing varying light conditions swift and easy.
MAYA S.U.F
Quick change Prescription Lens
Wanna go for a run after work? No problem! Maya S.U.F maybe designed for sport activities, but it is perfect for other occasions as well. Customize your lens according to your requirements, from material and color to treatment and type of vision. There are a total of 150 combinations to choose from!
Prescription lens
SWIM BIKE RUN SINGAPORE | ISSUE 11
The RX Lifestyle is ideal for relaxing away from the field of play. You can choose from the many models and color variants and match them up with the prescription lens of your choice. Whether you’re going for a corrective or Hi-index lens, you can have it your way!
OPHTHALMIC
Prescription Lens
YOU’LL FIND MORE SOLUTIONS AT RUDY PROJECT CONCEPT STORES! 04
Equipped with Quick Change™ interchangeable lens technology, the Flip-up is perfect for sporting activities where sudden changes in light occurs. It is a flip of a finger transition, literally!
This is a fashionable, functional, and reliable eyewear option for individuals with vision correction needs. Its unique and extraordinary solution adapts perfectly to different contexts.
PHOTOS COURTES Y OF A SICS
GEL-KAYANO 20 LITE-SHOW S$249
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
I just did my first 42km marathon this month. Ideally, when should be my next?
STARTING WITH THE (RELATIVELY) SHORTER DISTANCES IS A GREAT WAY TO BUILD YOUR CONFIDENCE AND SHARPEN YOUR SKILLS.
As a beginner, how do I know when to make the jump from sprint distance to Olympic distance and further? A: If you are a newcomer to triathlon, don’t be in a rush to step up between distances. Starting with the (relatively) shorter distances is a great way to build your confidence and sharpen your skills. Sighting in the open water, efficient transitions, and getting the balance right with your nutrition are just some of the things that you can focus on while tackling a shorter distance race. So set some goals (results-based or otherwise) 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. You’ll know when you’re ready to step it up!
PHOTOS FROM SHUT TERSTOCK .COM
What’s your advice on riding safely in wet weather? A: Riding in wet weather can be challenging even for the most experienced athletes. To ride safely in wet weather, you’ll 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. Always make sure your bike (especially your brakes) is in good, working order because you never know when you’ll get caught in the rain here in Singapore. 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. Be sure
to space out more, give everyone a bit more room, and time to react to the condition. 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 the sport—swim, bike and run—affect my performance on the other two legs? A: In the off season, it is not unusual for
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. -Dr. Phil Bishop, Professor of Exercise Physiology, University of Alabama, USA
athletes to focus significantly more 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 a perceived 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. Very often, you’ll find that the improvement in one of your weaker disciplines will allow you to be fresher for the others. In the end, it is all about balance and training to be an all-round athlete. It isn’t the fastest swimmer, cyclist, or runner that crosses the line first, it’s the fastest triathlete. WILLE LOO SBRSG Adviser, Triathlete and Triathlon Australia Level 1 Coach
GOT A QUESTION? E-MAIL US AT SBR@NEWLEAFMEDIA.COM.SG SWIM BIKE RUN SINGAPORE | ISSUE 11
05
THE ROAD TO TRIATHLON SUCCESS IF YOU’RE LOOKING FOR A MAGIC FORMULA TO SUCCEED IN TRIATHLON, WELL, THERE IS NONE. TRIATHLETES NEED TO BE PATIENT AND PERSEVERING. IT’S AS SIMPLE AS THAT. BY SHEM LEONG
CONSISTENCY
TRAIN EVERY DAY (AND SOMETIMES TWICE A DAY) Don’t plan for two or three large ‘hard-core’ sessions in a week because these will leave you too wiped out to train the next day. The sudden shock to the system and muscle soreness from a killer session will convince you that you deserve a day off. Your body will need to rest and recover, and you will find yourself fresh again the next day to push (too) hard, again, through another mammoth session. This sets up a cycle of one day on-one day off, which will effectively cut your training time in half. The same goes for taking that mandatory rest day once a week. If you need this break to maintain balance in your life, that’s fine. However, doing a little bit every day is the best way to build a sustainable level of ‘background fatigue.’ The idea of building fatigue may sound counter-intuitive to some of you, but the truth is that your body adapts better when it is worked in an already pre-fatigued state. This is how to build endurance fitness. After all, isn’t our sport about becoming fatigue-resistant?
Life will inadvertently throw you curve balls—an extra heavy day at work, a sick child, an urgent errand—that will eat into your training time and prevent you from getting that day’s session in. Take that as your rest day instead! Convenience is key. As a time-strapped age-grouper, work your sessions into your daily routine. This is your best chance of maintaining some form regularity. Train close to, or en route, to home or work. Map out a two kilometer running loop around the car park at work for those threshold intervals instead of making that special trip halfway across town to the track. As long as you have your running gear stashed away in a bag in your car or in a drawer at work, you can get it done.
REPETITION
LEARN TO LOVE REPETITION
My athletes stay on the same plan, doing the same sessions every week for at least eight weeks. While this may seem like a long time, repetition is one of the cornerstones of being a success in triathlon. If you’re paying attention while training, it takes at least three to four weeks of repeating the same set to ‘get it,’ to understand how to execute the set well and what exactly the session is teaching your body to do. You’ll also understand the recovery demands it makes on your body. Before layering on the intensity and going balls out, your first task when trying a new session is simply to complete it as best as you can, aiming for a ‘safe’ completion. The first couple of times you do a new set is always trial and error anyway.
Only after you ‘get it,’ when your body has started to adapt to the physical demands and your brain already knows what to expect, then can you start layering on the intensity. While completing the set has become second nature, executing the set better each time becomes the continual challenge. This is when the real gains come! A repeatable 3 to 5 seconds off a 400m run interval or a 10 watt average power increase over a 15-minute time trail on the bike—these are small but significant improvements. They signify that you are headed in the right direction. Repetition allows you to control the variables in training and leads you to ask the important questions: • How did I complete this set last week? • How can I do it better this week? • Do I need to adjust for how I am feeling today? Am I fatigued or stressed out? Do I need to dial down the intensity to complete the session? Start by putting together a reasonable and balanced weekly training schedule that you have a realistic chance of completing. It should take into account your available training time, the facilities nearest you, your strengths and weaknesses, your history in the sport, and of course, your biggest and wildest triathlon dream goals. For some triathletes, consistency and repetition may sound dry and monotonous. But if you are looking to improve your triathlon performance, I encourage you to stay open-minded and curious to this method. You’ll soon discover a whole new way of enjoying your training.
Don’t plan for two or three large ‘hard-core’ sessions in a week because these will leave you too wiped out to train the next day. The sudden shock to the system and muscle soreness from a killer session will convince you that you deserve a day off. 06
SWIM BIKE RUN SINGAPORE | ISSUE 11
SHEM LEONG is a triathlon coach with MetaSport, the official training partner of Swim Bike Run Singapore.
PHOTOS FROM SHUT TERSTOCK .COM
If you’re looking for a magic formula or a shortcut to success in triathlon, I’m afraid to tell you that there is none. Consistency and repetition: these are the two things that have pushed many athletes to the top of their game. And that’s exactly what I like about triathlon—it embodies and rewards the good old fashioned values of hard work, dedication, and sacrifice.
NUTRITION & DIET
EATING RIGHT • MAINTAINING A HEALTHY BODY • RECIPES • LOADING UP • HYDRATION
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.
NEGLECTING NUTRITION
Part 2 of 3
PHOTOS FROM SHUT TERSTOCK .COM
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!
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! SWIM BIKE RUN SINGAPORE | ISSUE 11
07
CHAT WITH
THE CHAMP COURTNEY ATKINSON WINS THE SINGAPORE ITU ELITE CUP FOR THE SECOND TIME! STORY BY SBRSG TEAM • PHOTOS BY ZAN ANG
Courtney Atkinson’s participation in the Singapore ITU Asian Cup was a last-minute decision. It just so happened that the Olympian was in Singapore, visiting some relatives, when the competition took place. But everything went spectacularly well for Atkinson as he crossed the finish line first. His latest triumph adds more prestige to his highly respectable number of podium finishes across triathlons of various distances, including ranking 18th in the London Olympics. We were very fortunate to have spent a few minutes with this fine triathlete. Here’s what he has to say! How did the Singapore Race go for you? Excellent! Mainly it was exciting for me to be back in an Olympic Games-style race after two years of racing mainly long course triathlon. The dynamics, tactics, and pace needed suits my style of racing. I have been concentrating on my running over the past few months, doing a variety of running-specific races in Australia, and the race was decided in the run. Except for a little hiccup when the officials tried to bring me in to finish a lap early and I lost my lead and had to regain on the last lap, all went smoothly.
What can we look forward to from you after the win? I’ll go back and do some half marathons and then make a decision. I may even have a shot at Rio, maybe. I’m just keeping my options open. Hopefully I will get to see more of everyone in Singapore in the near future as well.
With so many years of racing under your belt, what have been your biggest takeaways? I’d like to think that the sport chose me, not that I chose the sport. I started in triathlon 08
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because that’s what I was good at and it gave me competitive opportunities to make a living, travel the world, and compete in the Olympic Games. But the longer I have been doing it, the more it has become simply my personal driver of fitness and challenges. I get up each day still enjoying being healthy and trying to improve in training. I’m always looking at new different races and adventures to challenge myself.
What do you think are the major factors that contributed to your success? Getting some decent genes off my parents has obviously been a massive help. But one of the main reasons I have been constantly successful over such a long period is that I haven’t had to do the massive volumes of training and intensity that I know other triathletes have done to race at the level I had. I believe this has protected not only my body physically, but also kept my mind fresh to absorb and enjoy training year to year. My worst years of triathlon are the times I lapse into thinking that I need to do more work to perform better. Not saying I don’t work hard, just sensible and smart.
WATCH AN INTERVIEW VIDEO
What is your advice for young athletes attempting the ITU for the first time? With ITU bringing such a diverse range of countries concentrating on the Olympic Games, the level is so high now and will continue to evolve. To be a good swimmer has become important with the tactics of racing that is currently happening, but having a fast run is still the key. It’s still a 1 hour and 45 minute- to 2 hour-race when running improvements come from speed endurance not how fast you can run a single 1k rep.
“I’D LIKE TO THINK THAT THE SPORT CHOSE ME, NOT THAT I CHOSE THE SPORT.
I STARTED IN TRIATHLON BECAUSE THAT’S WHAT I WAS GOOD AT AND IT GAVE ME COMPETITIVE OPPORTUNITIES TO MAKE A LIVING, TRAVEL THE WORLD, AND COMPETE IN THE OLYMPIC GAMES.” SWIM BIKE RUN SINGAPORE | ISSUE 11
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PROFILE
JUST CALL HIM LUCKY!
T
en years ago, Lakruwan Wijesiri and his family lost everything they had in the 2004 Boxing Day Tsunami that hit Sri Lanka. Today, Lucky, as he is called by his peers, is one of Sri Lanka’s top athletes debuting in his first professional race at the Singapore ITU Asian Cup. Lucky first started swimming at a pool donated by Canadian pop star Bryan Adams as part of the campaign of the Foundation of Goodness (FOG) to help rebuild areas devastated by the tsunami. The foundation was set up by Kushil Gunasekera to provide essential services to the ancestral village of Seenigama and to help uplift the lives of rural communities in Sri Lanka. It is at the FOG Sports Academy, in a pool donated by a pop star, where Lucky’s talents were noticed. He eventually joined the Sri Lanka Navy Team. Training and racing with the Navy Team, he proved himself further, winning the first triathlon he started in, the Carlton Super Cross in Hambanthota, Sri Lanka. He would proceed to win the next few editions, only missing out on being the champion once, when he had a flat tire. With the help of FOG, Lucky started racing overseas. He joined the Port Dickson Triathlon, where he placed first in his age category, and the Cold Storage Triathlon. Along the way, a lot of people supported his journey to athletic glory. One of them is Metasport Coach Shem Leong, who not only mentored him, but also lent him a road bike for his competitions. Lucky says, “Triathlon in Sri Lanka plays a special role, bringing different groups of people together. The local races in Sri Lanka were
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organized to bring harmony between the different ethnic groups: the Tamils, Sinhalese and Muslims. I think this is very important as we are emerging from a 30-year conflict.” As the first professional triathlete in Sri Lanka, Lucky had to forge a path which none of his countrymen had paved. His biggest takeaways so far are learning how to organize his life and how to face challenges. He adds, “The sport has taught me the importance of hard work, and being focused and disciplined.” He was put to the test when his first foray into a professional career came to an abrupt end due to a crash during the bike leg. Lucky is determined to succeed, however, and counts the DNF as a learning experience. Lucky will soon be training in Australia through the assistance of Chandra Mohan, one of FOG’s donors. Coach Shem, who spent a lot of time and effort into grooming Lucky while he was in Singapore, says, “When I first met Lucky, I was drawn by his humble and gentle spirit. After spending some time with him at the training sessions, I also recognized that he had a pure love for the sport and a blind, reckless motivation to take it as far as possible.” When Lucky told him that triathlon is what he wants to do in life, Coach Shem wanted to help him in every way possible. Coach Shem adds, “His single-mindedness and natural talent coupled with the continual support of the Foundation of Goodness and Metasport will see Lucky realize his wildest dreams.” We are hopeful that it won’t be long until we see a familiar face on top of the podium and say, “Hey, that’s Lucky!”
PHOTO BY PRADEEP SURANGA AYYA
SRI LANKA’S FIRST PROFESSIONAL TRIATHLETE, TRACES HIS ATHLETIC JOURNEY. STORY BY SBRSG TEAM
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
the lower part of your chest or ribs. 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
E XERCISE PHOTOS BY PAT GOLOY. DEMONSTR ATED BY RUSTUM TUA SON. SHOT ON LOC ATION AT PRECISION FITNESS
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!
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). SWIM BIKE RUN SINGAPORE | ISSUE 11
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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
WHY YOU’RE TIRED AFTER EXERCISE
FOAM ROLLING IMPROVES BLOOD FLOW
THERE ARE A NUMBER OF REASONS WHY YOU EXPERIENCE FATIGUE DURING EXERCISE. HERE ARE SOME OF THEM: * REDUCED LEVELS OF ENERGY SUBSTANCES: Various substances contribute to your energy level such as phosphocreatine, glycogen, blood sugar, essential amino acids. When these substances run low in your body, you are likely to get tired sooner than later.
STATIC STRETCHING VERSUS FOAM ROLLING, WHICH IS BETTER? BY SEAN SIM I have a love-hate relationship with the foam roller. I know that the greater the pain, the more benefits I gain out of foam rolling. My core muscles are activated, and the massage I get from it is very good. Foam rolling is said to improve blood flow. It also breaks down muscle adhesions which make the body less flexible. People normally stretch to improve flexibility. Static stretches are done with 15 to 30 holds. No movements are noted and are usually done with a towel or partner. Such stretches are commonly done after
ROLL IT!
exercise, and referred to as cool down stretches. In “The Acute Effects of Myofascial Release and Static Stretching on Flexibility,” a study by Kaminski and Kudra from DeSales University published last 2014 at the International Journal of Exercise Science, foam rollers were used as tools for self-myofascial release. Twenty-three active collegeaged volunteers participated in three trials; each began with a warm up, a hamstring and lower back flexibility test, and one of three treatment protocols. The hamstring and
lower back flexibility test was re-administered three and 10 minutes after the treatment. The treatment protocols are as follows: sitting, seven unilateral static stretches, and foam rolling of the same muscle groups that were targeted by the stretching group. Results show that foam rolling promoted greater flexibility for both the threeand 10-minute time periods. The authors concluded that foam rolling is an effective alternative to the traditional static stretching when the goal is to improve one’s flexibility after a short period of time.
START THIS SIMPLE EXERCISE FOR RECOVERY & MOBILITY. Place yourself in a side plank position with the foam roller perpendicular to your thigh. Start from your outer hips and slowly roll it towards the outer part of your knee. Slowly bring it back to your outer hip and repeat the movement for a few repetitions. If this is your first time to try this exercise, it will be painful because your iliotibial band (ITB) found at the outer (lateral) side of your thigh is tender. Eventually, it will subside after a few sessions.
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* DECREASED OXYGEN TRANSPORT: During exercise, circulating blood picks up heat from the working muscles. The heat-absorbing blood then releases the heat through perspiration. Too much water loss decreases blood volume due to dehydration. This not only slows down blood circulation, it also delays the oxygen being transported by it. * DISTURBED ELECTROLYTE BALANCE: As the body sweats to cool itself, important fluids and electrolytes are lost. This can trigger cramps, fatigue, and even heat stroke.
PHOTO FROM PEACEFULDUMPLINGS.COM. ILLUSTRATIONS BY SUE ONG
IMPROVING FLEXIBILITY
* THE ACID-BASE BALANCE IS DISTURBED BY INCREASED LEVELS OF REACTIVE OXYGEN AND NITROGEN SPECIES: During prolonged highintensity activities, lactic acid production increases reducing the muscle’s ability to contract. At the same time, energy from food sources are diminished, preventing the recycling of nutrients at the cellular level.
RUNNING A SPORTS SCIENCEBASED TRAINING COMPANY IS ONE OF ADRIAN’S BIGGEST ACHIEVEMENTS.
THE FAST LANE GET TO KNOW MORE ABOUT THE SINGAPORE INTERNATIONAL TRIATHLON 2014 NATIONAL CHAMP, ADRIAN NG
PHOTOS BY JUNHAN (PRIZE PRESENTATION) AND ERWIN (RUNNING PHOTO)
What keeps you busy? adrian ng : I am a full-time triathlon and cycling coach.
amazed by how the sport gave people the opportunity to race competitively after school or work.
What do you consider your biggest achievements? an : Running a sports science-based
How many hours do you train every week? an : Ten to 15 hours
training company, Multisport Science and Training Institute Pte Ltd., and partnering with government and nonprofit organizations like A*STAR on research and technology for endurance athletes
What are your favorite training areas for swimming, biking, and running? an : For swimming, I train in one of the
What do you think of your performance at the Singapore International Triathlon 2014? an : It could have been better, but I am just happy that I survived with the amount of training that I could afford leading up to the race as this was a last minute decision just to keep motivation at bay.
public pools wherever I am. For biking, it will be along Kranji, Lim Chu Kang, and Coastal Road. For running, I train along Evans Road and Bukit Timah track.
What is your favorite gear? an : My favorite gear will be the Rudy project WING 57 TM Aero helmet. What makes it so special is that it’s comfortable and doesn’t wobble when looking left and right at high speed. It’s also a sleek helmet.
What motivated you to get into triathlon? an : It was introduced to me 15 years
What is your training philosophy? an : Specific, individualize, progressive,
ago by a friend of mine. Back then, I was
overload (SIPO)
What was your most memorable triathlon race? an : It was my first race with MetaSport (TriBob back then) in 2006. Those were the times when we a had lot of laughs and that encouraged me to carry on till today. It was when we can catch up with friends and suffer together.
SWIM BIKE RUN SINGAPORE | ISSUE 11
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SINGAPORE INTERNATIONAL TRIATHLON 2014
| RACE RECAP |
16 -17 AUGUST 2014 ANGSANA GREEN, EAST COAST PARK
VIEW MORE PHOTOS
This year’s Singapore International Triathlon saw over 2,000 athletes gathered at East Coast Park for two days of action. On the first day, young triathletes competed for the sprint, youth, juniors, and kids titles. Next came the competition for the elite men’s title, which was bagged by 2008 Singapore International Triathlon Champion and SBR cover personality Courtney Atkinson of Australia; Drew Box came in second and Zheng Xu placed third. The elite women’s crown was claimed by Aoi Kuramoto of Japan followed by Mengying Zhong, second, and Lingxi Xin, third. Kuramoto won by a 45-second margin over Zhong. The next day started with the Standard Distance race for men and women. Charlie Epperson claimed the men’s title with a full six minutes margin from second placer Sylvain Labattu. For the women’s title, Kathryn Haesner, who was only four seconds slower than the men’s runner-up Labattu, claimed the crown. Adrian Ng, who was sixth for the men’s standard distance race, and Tan Yi Zhen, who was fourth for the women’s, were crowned Singapore National Champions. The day ended with the ITU Asian Junior Cup where Hong Kong athletes Kok Yu Hang and Vanessa Ng prevailed. PHOTOS BY NICOLE ORENZA AND HAIRUL KUNJU
C ATEGORIES ELITE STANDARD SPRINT JUNIOR MINI YOUTH KIDS
1.5km Swim/ 36km Bike/ 10km Run 1.5km Swim/ 36km Bike/ 10km Run 750m Swim/ 18km Bike/ 5km Run 750m Swim/ 18km Bike/ 5km Run 200m Swim/ 12km Bike/ 1.5km Run 200m Swim/ 12km Bike/ 1.5km Run 100m Swiim/ 6km Bike/ 750m Run
RESULTS
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ELITE (MEN) Courtney Atkinson Drew Box Zheng Xu
1:49:52 1:50:10 1:52:05
SPRINT (MEN) Guillaume Rondy Matthew Jones Resat Vargin Yeke
1:03:22 1:05:51 1:06:23
JUNIOR (MALE) Matthew Bailey 1:10:56 Koon Hong Daniel Goh Goh 1:14:54 Jonathan Tay 1:15:34
YOUTH (MALE) Aaron Shane Tan Ralph Eduardo So Adi Shazli Azree
0:33:50 0:34:18 0:34:29
ELITE (WOMEN) Aoi Kuramoto Mengying Zhong Lingxi Xin
2:04:03 2:04:48 2:08:57
SPRINT (WOMEN) Rowena De Belligny Laura Hamilton Megan Gray
1:10:52 1:18:05 1:19:19
JUNIOR (FEMALE) Sasha bailey Claudia Lim Farra Dyana Arffin
1:20:20 1:23:06 1:28:41
YOUTH (FEMALE) Zoe Natasha Bowden Robyn Jenkins Dayanee Kunaseelan
0:35:05 0:37:10 0:37:32
STANDARD (MEN) Charlie Epperson Sylvain Labattu Jonathan Calver
2:05:17 2:11:42 2:12:09
SPRINT (RELAY) Altitudecompressport 1:01:55 Team Atko 1:03:10 SMU Aquathlon 1:03:47
MINI (MALE) Benjamin Ansel Ansel Brendan Ansel Ansel Tang Yi Fan Derwin
0:35:44 0:35:46 0:36:48
KIDS (MALE) Tak Long Yip Jackson Campbell Thomas Leetham
0:20:21 0:20:29 0:21:01
STANDARD (WOMEN) Kathryn Marie Haesner Vanessa Colless Nicola Donnelly
2:11:46 2:19:32 2:29:21
JUNIOR ELITE (MALE) Kok Yu Hang 0:57:55 Wong Tsz To 0:58:21 Shuen Chun Kit 0:58:23
MINI (FEMALE) Nicole Rondy 0:41:33 Veronica Kriger 0:50:03 Jacqueline Susan Morrison 0:50:18
KIDS (FEMALE) Syrah Ruth Uy Zoe Albury Brodie Horn
0:22:40 0:22:56 0:23:05
STANDARD (RELAY) Gurkhas 2:03:18 Altitudecompressport 2:04:10 The Pretenders 2:31:31
JUNIOR ELITE (FEMALE) Vanessa Ng 1:12:17 Nur Iman Nabilah Bt Azlan 1:14:43 Jeremia Christy Suriadi 1:15:05
MINI (RELAY) Slow 0:34:12 R&B 0:41:20 Teambuild-Team #15 0:43:34
SINGAPORE NATIONAL CHAMPION Adrian Ng (Men) 2:12:53 Tan Yi Zhen (Women) 2:34:01
SWIM BIKE RUN SINGAPORE | ISSUE 11
CIMB BANK COLOR RUN SINGAPORE 2014 30-31 AUGUST 2014
| RACE RECAP |
The Color Run™, which was presented by CIMB Bank, achieved another milestone as it garnered the largest number of participants in Southeast Asia. Up to 18,000 people participated in the happiest 5k run on the planet! The merriment continued beyond the finish line with an exuberant Color Throwing Festival. Runners were treated to an evening of invigorating music and rejuvenating dances. It also gave them an opportunity to splash more powder onto family and friends, concluding the the event’s radiant splendor. PHOTOS BY NICOLE ORENZA
VIEW MORE PHOTOS
RUNNUS 2014 24 AUGUST 2014
Family is at the heart of One Family, One Run: RunNUS 2014. Organized by the National University of Singapore (NUS) Students’ Sports Club, this annual run aims to promote a healthy lifestyle and encourages the spirit of togetherness. On the morning of 24 August 2014, over 2,200 participants gathered to support the university’s Annual Giving Campaign. Adding to the excitement was RunNUS’ firstever carnival, which featured a bouncy castle and free ice cream. The university’s top bands also put on electrifying performances, ending the event on a high note. —Chin Wei Tieng PHOTOS BY TAN YUAN HONG
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SWIM BIKE RUN SINGAPORE | ISSUE 11
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SINGAPORE AQUATHLON 2014
| EVENTS |
27 SEPTEMBER 2014 EAST COAST PARK
Get ready with your goggles and running shoes! The Singapore Aquathlon 2014 is just around the corner. It’s happening on 27 September 2014 at East Coast Park with the race kit collection scheduled on 23 September 2014, from 12pm to 8pm, at City Square Mall. Enhance your skills and technique. Training clinics will be conducted by MetaSport coaches to help you prepare for the big day. FOR MORE DETAILS, GO TO:
www.singaporeaquathlon.com PHOTOS COURTESY OF HAIRUL KUNJU
Swim Bike Run Magazine is the official Multisport magazine for Singapore Aquathlon 2014
RACE THE DEAD 2014
31 OCTOBER 2014 • SENTOSA TRAILS Race The Dead is back and it promises to be a more horrific event as it will be held at night, on Halloween. If you missed the fun last year, now is your chance to participate in one of the most highly anticipated Halloween events in Singapore. Last year, the event sold out in less than 14 hours and garnered a total of 10,000 runners.
2XU ULTRA BIATHLON 2014
IT’S TIME TO TAKE ON YOUR NEW CHALLENGE! 2XU Ultra Biathlon 2014 is now open for registration! Participants will get a drawstring bag, swim cap, towel, finisher medal and T-shirt. 9th November 2014 • 7:30am – 12:30pm Changi Beach Park, Singapore ULTRA STANDARD SPRINT DASH RELAY
2km swim / 21km run (Men / Women) 1.5km swim / 10km run (Men / Women) 750m swim / 5km run (Men / Women) 300m swim / 2km run (Boys / Girls) Ultra, Standard and Sprint distances (Men / Women/ Mixed)
Take Advantage of the Early Bird Discount ending on 30th September 2014 REGISTER AT WWW.ULTRABIATHLON.COM Swim Bike Run Singapore is the official multisport magazine for the 2XU Ultra Biathlon 2014
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FOR MORE DETAILS GO TO
www.racethedead.sg PHOTOS COURTESY OF RACETHEDEAD.SG
| EVENTS | SAFRA SINGAPORE BAY RUN & ARMY HALF MARATHON 2014 31 AUGUST 2014 • ESPLANADE BRIDGE
About 46,000 runners paced down the Marina Bay skyline for the 23rd edition of the SAFRA Singapore Bay Run & Army Half Marathon (SSBR & AHM). This year, more SAF regulars and national servicemen challenged their endurance by running longer distances, garnering about 1,600 more runners compared to last year’s 21km. The SAF regulars and national servicemen and their immediate family members had the opportunity to bond in the event. As part of this, two new records, “Largest father and child race” and “Largest gathering of people to wear masks”, in the Singapore Book Of Records were set. The “Largest father and child race” has 737 pairs this year surpassing last year’s 671 pairs while the “Largest gathering of people to wear masks” saw 1,191 people. There was also the 5km Fun Run where elements such as the 500m-bubble zone, the happy crew, getting free hugs by the “Happy” mascot and grooving with the exuberant songs which made the run worthy of its name—a FUN RUN indeed. At the post race carnival, children got to share a part of their Dad’s Army memories while enjoying the Fun-style challenges inspired by the SAF Standard Obstacle Course while wearing camouflage cream, helmets and mini field packs. Salute to our little soldiers! FOR MORE DETAILS GO TO
www.racethedead.sg PHOTOS COURTESY OF SAFRA
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SWIM BIKE RUN SINGAPORE | ISSUE 11
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| NEWS |
TOMTOM SPONSORS STANDARD CHARTERED MARATHON SINGAPORE 2014 TomTom, a global leader in navigation and mapping products, is the latest global brand to join the Standard Chartered Marathon (SCMS) sponsors table, signing on as the Official GPS Training Device and Heart Rate Monitor. TomTom will also be closely supporting the SCMS 2014 running community programme, pacers programme, and monthly training clinics. The recently launched new TomTom Cardio Runner GPS Sports Watch is the ultimate training accessory for runners participating on 7 December 2014 event. PHOTO FROM WWW.TOMTOM.COM
Coca-Cola representative Amanda Lin presenting the cheque to SportCares Foundation representatives, (L-R) Tan Jian Hao, 20 years, Mohamed Muzammil, 13 years, and Ahmad Izzuddin, 13 years.
COCA-COLA SINGAPORE AND SPORTS SWIM ORGANIZATION LAUNCH SWIM APP In celebration of the first edition of the Prudential Singapore Swim Stars, Coca-Cola Singapore and Sports Swim Organization developed the Coca-Cola Swim Challenge Facebook App (coke.swim-challenges.com) to encourage Singaporeans to swim more. The app allows users to record their swim times, track their progress, monitor calories burned, and challenge friends. Last 23 August, Sports Swim Organization and SportCares Foundation launched the app at the Sengkang Swimming Complex. Coca-Cola also presented a cheque to SportCares Foundation, the official charity of Prudential Singapore Swim Stars. PHOTOS COURTESY OF PRUDENTIAL SINGAPORE SWIM STARS
NANJING YOG 2014 Denise Chia and Bryce Chong, the cover personalities of Swim Bike Run Magazine’s July 2014 issue, delivered outstanding performances in the recently concluded Nanjing Youth Olympic Games 2014. Denise started the campaign for Singapore last 17 August with a personal best swim effort that placed her in the second chase pack out of the water. Taking an aggressive lead, she exited T2 in 17th position and eventually finished 24th overall with a time of 1:06:06. Last 18 August, Bryce broke the one-hour barrier by finishing with a time of 0:59:53. Denise and Bryce ranked 4th and 3rd respectively out of the six Asians participating. Both achieved personal best times. PHOTO COURTESY OFTRIATHLON ASSOCIATION OF SINGAPORE
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SWIM BIKE RUN SINGAPORE | ISSUE 11
/// THE FASTEST SINGAPOREANS /// 16 AUG Ironman Kalmar (Kalmar, Sweden)
17 AUG Ironman Mont-Tremblant (Mont-Tremblant, Canada)
CHONG MIEN TEH
JANICE KWA
16 tO 17 AUG Singapore International Triathlon 2014 (Singapore East Coast Park)
17 tO 21 AUG 2014 Nanjing Youth Olympic Games (Nanjing, China)
CLEMENT CHOW
Time: 0:59:53 Position: 22 (men’s finals)
Time: 2:06:54 Position: 28 (elite men), 30 (overall)
ADRIAN NG
Time: 2:12:53 Position: Singapore National Champion, Men
Time: 14:31:09 Position: 63 (age group 30 to 34) 1751 (overall)
BRYCE SHENG CHER CHONG DENISE CHIA SU YIN
Time: 1:06:06 Position: 24 (women’s finals)
| NEWS |
Time: 13:16:52 Position: 223 (age group 45 to 49) 1586 (overall)
TAN YI ZHEN
Time: 2:34:01 Position: Singapore National Champion, Women
SWIM BIKE RUN SINGAPORE | ISSUE 11
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WHERE TO GET YOUR FREE COPY NORTH
17TH STOP • 7 Yishun Industrial Street 1 #01-31 AVE AVENUE • 353 Sembawang Rd CHEAP JOHN’S ENTERPRISE • 598 Sembawang Rd 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 WOODLANDS SPORTS CENTRE • 3 Woodlands St 13 YIO CHU KANG SPORTS CENTRE • 200 Ang Mo Kio Ave 9 YISHUN SPORTS CENTRE • 101 Yishun Ave 1
EVERLAST • Jurong Point Shopping Centre #03-66
BROOKS CONCEPT STORE • Queensway Shopping Centre #01-52
POWERZEIT • 20 Cecil St Level 4 Equity Plaza
JURONG EAST SPORTS CENTRE • 21 Jurong East St 31 JURONG WEST SPORTS CENTRE • 20 Jurong West St 93
CALIFORNIA FITNESS • Bugis Junction Tower #04-05 • Novena Square #03-01/08 • Ngee Ann City # 08-00 • Republic Plaza #14-00
RADSTATION • 1 Commonwealth Lane #01-04 One Commonwealth
KEY POWER INTERNATIONAL • IMM #02-18
CHAPTER 2 CYCLE • Blk 451 #01-1761 Ang Mo Kio Ave 10
PIONEER CYCLES • 1 Soon Lee St #05-53 Pioneer Centre
CYCLEWORX • 3 Jasmine Rd
RODALINK • 110 Jln Jurong Kechil #01-02 Sweebi House • 18 Boon Lay Way #01-98D Tradehub21 RUNNING LAB • Westgate #03-18
EAST 12 CYCLE • 80 Marine Parade Central #01-786/788
NORTHEAST FAT CAT CYCLES • 48 Lor 1 Realty Pk
ATHLETE’S CIRCLE • 82 Lor 23 Geylang #02-05 Atrix
LIFE CYCLE • 986 Upper Serangoon Rd
CANNASIA • 83/85 Frankel Ave • 33 Ubi Ave 3 #01-20 Vertex
WEST 17TH STOP • Blk 249 Jurong East St 24 #01-102 • Blk 501 West Coast Dr #01-290 AVENDO SOLUTION • Blk 673A Choa Chu Kang Cres #09-411 BROSKY BIKES • 31 Biopolis Way #01-055 Nanos BUKIT GOMBAK SPORTS CENTRE • 810 Bt Gombak West Ave 5 CHOA CHU KANG SPORTS CENTRE • 1 Choa Chu Kang St 53 CLEMENTI SPORTS CENTRE • 518 Clementi Ave 3
CYCLE CRAFT • 282 East Coast Rd EMF CYCLES • 820 Tampines St 81 #01-518 ENTRO CYCLES • 3 Kaki Bukit Rd 3 East Point Terrace EVERLAST • Century Square #03-23 INTEGRATED RIDING • 326 Changi Rd KEY POWER INTERNATIONAL • 14 Arumugam Rd #01-01 Lion Industrial Bldg C • Changi City Point #02-26
EDGE OF FITNESS • 12 Eu Tong Seng St #04-170 SOHO 2 ELITE CUSTOM PTE LTD • Blk 2 Thomson Rd #01-649 KIAN HONG CYCLE PTE LTD • 33 Ubi Ave 3 #01-07 Vertex
ASICS • Marina Square #03-141 • Paragon #04-10
EVERLAST • Bugis Junction #02-18D • Queensway Shopping Centre #01-23
ATHLETES DOMAIN • Peninsula Shopping Centre #02-07
HIN LEONG CYCLE • Blk 71 Toa Payoh Lor 4 #01-377
PRO BIKE • 20 East Coast Rd
ATHLETE LAB • 71 Amoy St
HUP LEONG COMPANY • Blk 51 #01-107 Chin Swee Rd
RODALINK • 166B Upper East Coast Rd
AXTRO SPORTS • Peninsula Shopping Centre #02-01
I RUN • Queensway Shopping Centre #01-04
NEW BALANCE CONCEPT STORE • 112 Katong #02-25 • Tampines Mall #02-18
RUDY PROJECT @ JOO CHIAT • 481 Joo Chiat Rd
BAN HIN CHAN • 804 North Bridge Rd
RUNNING LAB • 112 Katong #02-02 SENG BEE BICYCLE SHOP • Blk 5 Upper Boon Keng Rd #01-12 SPECIALIZED CONCEPT STORE • 33 Ubi Ave 3 #01-18 Vertex
BICYCLESG.COM • 994 Bendemeer Rd #02-01 B Central BIKE 360 • 422 Telok Blangah Rd BIKE ACTUALLY • Dhoby Ghaut MRT Station #B1-37
TAY JUNCTION • 33 Ubi Ave 3 #01-19 Vertex • Blk 139 Tampines St 11 #01-40
BIKE CULTURE • Blk 12 Telok Blangah Cres #01-107
CENTRAL A2E PTE LTD • 246 Macpherson Rd #04-02A Betime Bldg ALPHA CYCLE • 484 Macpherson Rd
KEY POWER INTERNATIONAL • Marina Square #03-137 • Queensway Shopping Centre #01-35 • Velocity@Novena Square #02-48 LOUE BICYCLES • 18 Sin Ming Lane #04-05 Singapore 573960 NEW BALANCE CONCEPT STORE • *SCAPE #02-15 • Bugis Junction #02-10 • Velocity @ Novena Square #01-39/42
BIKE STOP • 237 Upp Thomson Rd
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Find out what’s inside our latest issue, check out photos from popular events, and get the latest news on the multisport scene in Singapore!
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2014 EVENT LISTINGS 27 SEPTEMBER
SINGAPORE AQUATHLON
27 SEPTEMBER WET N WILD RUN
28 SEPTEMBER
THE STRAITS TIMES RUN
2 OCTOBER
BLOOMBERG SQUARE MILE RELAY 2014
11 OCTOBER
TUMBLE RUMBLE RUN ALL DEVICES
12 OCTOBER
CHUA CHU KANG BIG FARM WALK AND RUN 2014 SAFRA SWIM FOR HOPE
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