Endurance Sports Issue 18 by New Leaf Multimedia

WWW.ENDURANCE.PH

ISSUE 18 | DECEMBER 2015

FROMZERO TO HER0 IF YOU’VE GOT THE WILL, THEY’VE GOT THE WAY

MORE CON GET TE

TR U

THIS AR ICON ITH

FROM PAGES W NT

CTIO N S O N P A G

YOU ARE AN IRONMAN!

TRIATHLON COACHES DON VELASCO ANI DE LEON-BROWN, DAN BROWN, AND JOJO MACALINTAL BELIEVE IN YOUR POWER TO SUCCEED

AN AGE GROUPER’S AMAZING JOURNEY TO FINISHING HER FIRST FULL IRONMAN IN ARIZONA

STRESS LESS!

CHECK OUT OUR HOLIDAY GIFT GEAR GUIDE

TRAIN SMARTER PRACTICAL TIPS TO GAUGE YOUR PROGRESS RACE RECAPS: → GATORADE RUN → SUNPIOLOGY RUN → BGC CYCLE ASIA → BATAAN INT’L TRIATHLON

BONUS!

GET INTO TRIATHLON WITH A PRO-APPROVED SPRINT/OLYMPIC DISTANCE TRAINING PLAN

IN THIS ISSUE

GET MORE CONTENT SCAN THIS QR CODE TO DOWNLOAD THE FREE LAYAR APP

02 GEAR GUIDE 08 EXPERT ADVICE 11

Triathlon coaches Jojo Macalintal, Don Velasco, Ani De Leon-Brown, and Dan Brown

NUTRITION & DIET

STEP 1 DOWNLOAD the Free Layar app available in Android and iOS

12 COVER STORY 16

STRENGTH & CONDITIONING

17 RECOVERY 18 FEATURE

LOOK FOR THIS AR ICON

20 RACE RECAP 24 EVENTS

INTERNET CONNECTION REQUIRED

STEP 2 SCAN the AR icon by viewing it at the center of your screen from a six inch distance between the device and the page

STEP 3 DISCOVER interactive content

MESSAGE FROM THE EDITORS It takes a village to raise a triathlete. That line was true for me when I jumped into triathlon in 2012. Friends from the triathlon community— coaches, sponsors, and family—came out to offer their full support. I was lucky enough to have the support of five coaches in swim, bike, and run to guide me every step of the way and I’ll forever be grateful. In this issue, we feature triathlon coaches, Dan and Ani Brown, Don Velasco, and Jojo Macalintal, who have trained hundreds of students on their triathlon journey. Coaches Ani and Dan also provide a sprint triathlon training program in our Expert Advice section. For the holidays, we give you tips on how to maintain your weight through the season of feasting. Lastly, in our gear section, we present a multitude of gift ideas for your favorite triathletes. Fine, you can get yourself a gift too for the hard work you put in for 2015! Wishing you a blessed Merry Christmas and a wonderful New Year of swimming, biking, and running!

Even if triathlon is an individual sport, I consider it a team sport in more ways than one. You literally eat, sleep and train with a bunch of like-minded individuals, and the friendships forged during that period will last a lifetime. The competitive drive also fuels the passion to push harder, and faster than ever before. The best part is when you get to travel to join races, and we share the adventure of age-grouper Lara Parpan, who joined a contingent of 45 triathletes from the Philippines to race IRONMAN in Arizona last November. I know how much it takes to train for a grueling race like this, and the joy when you finish it is beyond words. We also talk about speed with our resident experts and why it’s important to incorporate this even in long distance races. We tackle the importance of rehydration after a grueling workout to help your body recover in preparation for the next one. It’s been an awesome 2015, and I’m looking forward to seeingyou guys on the road in 2016. Have a meaningful holiday season!

editorial teami

TIRSO JESUS PARPAN III publisher

JAYMIE PIZARRO RAYMOND RACAZA community editors

MIKKE GALLARDO creative director

RAIZA CABUGWANG editorial assistant

DARLANNE SUE ONG

jr . art director , interactive editions

NOY BASA, ROEL AÑO, DAN BROWN, ANI DE LEONBROWN, HARVIE DE BARON, SAUL ANTHONY SIBAYAN, MAAN PAMARAN, JIJO DE GUZMAN contributors sales and marketing

LYCHELLE ANG KAREN ODCENADA

jr . associate publishers production

EDEN BAYSIC production director

MA. FRANCHESCA KATHRYN REYES production supervisor finance and admin

FAITH PAGUIRIGAN

JAYMIE PIZARRO

THEBULLRUNNER.COM

RAYMOND RACAZA @RAYMONDRACAZA RUN.PH

finance and admin supervisor

MA. LEONORA MASAGCA disbursement analyst

LITO TOLENTINO admin assistant

CHARITO CIRIACO liaison officer

CONNECT WITH US!

executivei

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN directors

LURISA ANN VILLANUEVA Endurance Sports is published by New Leaf Multimedia Outsourcing Inc Room 204, 2nd Floor, Citimotors Building, Chino Roces Avenue corner Don Bosco Street, Makati City. No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Multimedia Outsourcing Inc. The views and opinions expressed in this magazine are not necessarily those of New Leaf Multimedia Outsourcing Inc. For comments, feedback, and advertising inquiries contact: endurancesports@newleafmedia.com.ph © 2014 New Leaf New Leaf Multimedia Outsourcing Inc All Rights Reserved.

chief operations officer

‘TIS THE SEASON TO BE SPORTY! WE BRING YOU OUR FOOLPROOF SPORTY SHOPPING AND GIFT IDEAS FOR YOUR FELLOW ENDURANCE SPORTS ENTHUSIASTS… OR FOR YOURSELF!

CARING FOR YOUR

SWIM GEAR

FINIS AGILITY PADDLES

P1,236 | Wetshop (Greenhills)

Maximize your swim training by including the Finis Agility paddles in your holiday list. This pair’s PalmPositive feature allows it to fit securely in your hands’ palms with proper early vertical forearm position. Its strapless design is engineered to fit the hands’ natural contours. It earns solid points for its comfortable thumb holes.

The Michael Phelps-favored swim brand makes waves with the latest model of its Kayenne goggles. Compete in the elite caliber with the Kayenne’s oversized, ultra-durable Plexisol® lens for four-point expanded, 180-degree visibility, its one-touch, Quick-Fit Buckle™ for easy adjustment, and a stabilizing nose bridge that keeps the fit secure and comfortable.

MAKE A MARK IN THE AQUA ARENA WITH THESE SWIMMING STAPLES. BY RAIZA CABUGWANG

WOMEN’S TYR PINK VIPER DIAMONDFIT SWIMSUIT P3,759 | Toby’s Sports (SM MOA, Shangri-la, SM Megamall, SM The Block, SM Aura, Glorietta 2), AQATX, ROX (BHS)

Sport TYR’s Pink Viper Diamondfit Swimsuit, the suit that spurs you to swimming success, thanks to its chlorine-proof Durafast Elite construction that can withstand an impressive 300+ hours of performance, allows 360-degree range of motion, and boasts of UPF (Ultraviolet Protection Factor) 50+ sun protection.

SPEEDO MEN’S FIT AQUASHORT

P2,188 | Speedo (Bonifacio High Street)

Let your swim-meister friend cut through waves even more briskly by giving him the Speedo Men’s Fit Aquashort. Its stability seams highlight key muscle groups to promote better body positioning. It’s also 20 times more fade-resistant than conventional swimwear.

ARENA CLASSIC SILICONE SWIM CAP P595 | Arena (Shangri-la)

Arena gives you protection and comfort with its soft silicone swim caps that withstand stretching and tearing for a secure fit.

→ GOGGLES Rinse after use and pat dry but do not touch the inside of the lens to keep the anti-fog film on. Store in a hard casing to avoid deformities when inside your bag. → SWIM CAP Rinse and wipe dry after use, but apply baby powder inside and out to preserve it. It also makes it easier to put on the next time you swim.

CHRISTMAS GIFT SUGGESTION Aqua Sphere Phantom: The number of Filipinos joining full-IRONMAN distances in cold-climate races in recent years is steadily growing, hence the Aqua Sphere Phantom wetsuit is a must-have. The unique velcro girdle keeps your core stable and the water out, ensuring you stay warm throughout the swim. Its compressing fit still gives your arms a wide range of motion on the recovery, and won’t hinder you from doing a high-elbow catch on the pull. NOY BASA is a triathlon coach, endurance athlete, and co-founder of Streamline Sports Instruction. Email: noybasa@streamlineSI.com

Wetshop facebook.com/wetshop • Toby’s Sports facebook.com/Tobyssportsstore • AQATX aqatx.ph • ROX rox.com.ph • Speedo speedo.com.ph • Arena facebook.com/arenaphilippines

ENDURANCE SPORTS | WWW.ENDURANCE.PH

P H OTO S CO U RT E S Y O F F I N I S I N C . CO M , A M E R I C A N L I F E G U A R D . N E T, S W I M S H O P. CO .U K , S P E E D O S TO R E . CO M , A R E N A S W I M W E A R S TO R E . CO M , F I N I S H E R P I X , W I G G L E . CO .U K

AQUA SPHERE KAYENNE

P1,500 | AQATX

MAKE A SPLASH!

→ SWIM SUIT/TRI SUIT Rinse and gently hand wash with running tap water immediately after use to remove chemicals. Wash with mild soap if soiled, but make sure all the soap is rinsed off afterwards. Do not wring or twist to dry as it may cause the suit to lose its shape. Instead, place it in a towel and fold the suit in it to absorb the excess water, remove the towel, and lay out to dry.

‘TIS THE SEASON TO BE SPORTY! ‘TIS THE SEASON TO BE SPORTY!

BIKE BUFFS, MAKE YOUR CHRISTMAS MERRIER WITH PERFORMANCE-ENHANCING GEAR AND GIZMOS. BY RAIZA CABUGWANG

1 DE ROSA IDOL BIANCO BLU CIELO

Price Available Upon Request | Corsa Cycles

Feel like going all out for your special someone who’s a cycling buff? Nothing spells Christmas cheer better than gifting him or her with a brand new De Rosa Idol Bianco Blu Cielo bike. Conceived and designed to utilize disc brakes, the Idol is every inch name-worthy, thanks to its Super Hi-Modul fiber with a blend of T1000 (70 percent) and T800 (30 percent) materials that guarantee structural rigidity, absorption capacity, and lightness at maximum levels. 2 SHIMANO ADVANCED GLOVES

(Product and price available by January 2016) Comet Cycle Center

Reward yourself with the Shimano Advanced gloves this Christmas! Featuring free-flexing cuff structure, it ensures smooth wrist motion in any handlebar position, while improving the fit on your palms through its Wrap Closure System and PORON®XRD™ padding. The Advanced Gloves’ UPF (Ultraviolet Protection Factor) 50+ protects your hands and wrists just as much, pedal pushers!

CARING FOR YOUR

BIKE GEAR

→ BIKE Washing it with soap and water to remove the grit after long and/or wet rides will prolong the life of your bike and its parts. Always ride with a well-lubed (but not excessively lubed) chain. Use dry lube on hot and dry days, and wet lube on wet days. I de-grease the transmission first before applying the lube. Always check the integrity of each bike part at least once a week, and bring your bike to your local bike shop every three to six months for regular servicing. This ensures that your bike will not break down in the middle of a ride. → HELMET Never leave it inside a parked car as heat will destroy the foam. I usually take it with me in the shower after a ride and wash it with soft soap and let it air dry. → EYEWEAR Rinse it first with water before wiping with a microfiber cloth as the dirt can scratch the glasses’ coating and diminish its clarity.

3 SHIMANO ESCAPE GLOVES

(Product and price available by January 2016) Comet Cycle Center

The Shimano Escape Gloves are winners in bringing out comfort and convenience, thanks to its anatomical palm design with mesh fabric for optimum breathability and hassle-free removal when stripping them off after a long ride. You’re assured of a strong grip with its 78 percent polyamide and 22 percent elastin materials. 4 LEZYNE MICRO FLOOR DRIVE HP/HPG

P2,200 | Bikezilla

Weed out road downtime caused by flat tires with Lezyne’s Micro Floor Drive. Its long and versatile hose makes pumping convenient; the stainless steel foot peg stabilizes the pump during use, and its lightweight aluminum barrel, piston, base, and T-handle are optimized for high pressure (160 psi max) applications. 5 LAZER Z1

P10,500 | Bikezilla

Lazer, the world’s oldest helmet company founded in 1919, continues to be on top of its game with its lightest helmet yet, the Z1. It’s got the Advanced Rollsys System, a fully-integrated fitting mechanism which surrounds the head completely and allows accurate and progressive peripheral sizing adjustment. Bikezilla facebook.com/BikezillaPH • Comet Cycle Center facebook.com/cometcyclecenter • Corsa Cycles derosa.ph

ENDURANCE SPORTS | WWW.ENDURANCE.PH

CHRISTMAS GIFT SUGGESTIONS CamelBak Podium Chill/ Podium Ice: Fueling and hydration are two of the most important aspects in cycling, thus bike bottles and hydration packs are essential. CamelBak’s Podium Chill or Podium Ice insulated sports bottles keep drinks cooler for longer periods compared to standard sports bottles.

Road ID bracelet or anklet: A practical and useful gift that’s a cyclist’s must-have, since it displays important information, like blood type and contact numbers in case of emergencies. SAUL SIBAYAN is a faculty member of the Sports Science Department of the University of Santo Tomas. He has been cycling since 2003.

P H OTO S CO U RT E S Y O F N E W S H O P. H F C H R I S T I A N S E N . D K , H I B I K E . CO M , M E C . C A , L E Z Y N E . CO M , D E R O S A P H I L I P P I N E S , FA C E B O O K . CO M / S A U L S I B AYA N , W I G G L E . CO .U K , R O S E B I K E S . CO .U K , YO U T U B E . CO M

SADDLE UP!

‘TIS THE SEASON TO BE SPORTY! ‘TIS THE SEASON TO BE SPORTY! BROOKS GLYCERIN 13 P6,995 | RUNNR, selected Toby’s Sports and The SM Store

Push yourself to do more by strapping on the Soleus GPS One. With this watch whiz, there’s always room for one more mile, one more PR, and one more run, thanks to its eight-hour battery life when the GPS is switched on. Its ultra-thin, low profile case design is comfy on your wrist and keeps you focused on your run. It’s packed with essential personal training features—speed, distance, laps, and calorie counter— making it worthy of a spot in your wishlist.

INOV-8 ROAD-X-TREME™ 220 P6,999.75 | Sportshouse

Race your heart out on those flats with much help from the Road-X-Treme™ 220, Inov-8’s fast trainer that combined athletes’ insights to create a smooth and functional ride. Its stripped-back outsole design keeps the wearer’s weight down and the speed up. It also adds protection and comfort through its enhanced outsole and higher drop.

The number 13 is lucky when you slip on Brooks’ Glycerin 13. This pair could be your lucky charm in running, with its Super DNA midsole that provides the ultimate adaptive cushioning, its rounded heel that offers better alignment to minimize stress on joints, as well as its ideal pressure zones that disperse impact for an effortless ride.

SPEEDSTER STAPLES

ASICS METARUN

BY RAIZA CABUGWANG

Asics’ MetaRun helps you push the limits of performance and shatter them. As Asics’ best longdistance running shoe in its brand history, this pair is equipped with a FlyteFoam feature, Asics’ lightest most durable midsole, with organic fibers for prime cushioning. Its AdapTruss technology (a newly patented and revolutionary carbonreinforced adaptive stability system) and a dual density midsole adjust smoothly to dynamic motion. The catch: it’s only limited to 60,000 pairs worldwide, so grab a pair now!

BROOKS PUREGRIT4 Brooks’ PureGrit 4’s aggressive 3D hex lugs on the outsole provide maximum grip. Its ballistic rock shield defends your foot from trail hazards. You’ll prevail on the toughest of trails with its toe guard feature for added traction on steep trails, and its rounded heel for better alignment, thus minimizing stress on joints.

INOV-8 ROADCLAW™ 275 Thinking of what to get for your road runner roomie or relative this holiday season? The Inov-8 RoadClaw™ 275, will be a sure-fire hit for him. Its PowerFlow midsole delivers increased shock absorption and energy return, while its Meta-Flex grooves provide a flexible, smooth ride. Paired with Inov-8’s iconic grip, the RoadClaw will indubitably reign even on the most rugged of roads.

Erratum: This photo should be the only image that should have appeared in the Gear Guide-Select Your Solemates section of our last month’s issue. Our sincerest apology for any confusion that this matter may have caused.

BLISS IN A BAG

Ogio X-Train P5,200 | Available in selected Chris Sports outlets

→ RUNNING CLOTHES Avoid drying them under the sun to prevent fading and discoloration. → RUNNING SHOES Soak your dirty shoes in soapy water (use powdered detergent) for a few minutes, then brush the dirt off. Never store used socks in your shoes to prevent odors and athlete’s foot.

CHRISTMAS GIFT SUGGESTIONS P6,999.75 | Sportshouse

P5,695 | RUNNR, Selected Toby’s Sports and The SM Store

After the run, hang and air-dry your running apparel from head to foot, or wash them immediately. To maintain their original form and color, don’t machine-wash or bleach them.

→ COMPRESSION SOCKS/ HEAD GEAR Don’t bleach compression socks and head gear. Hand wash these items and lay flat to dry to maintain their original fit.

RUNNERS, STOCK UP ON THESE MUST-HAVES FOR A TRULY JOLLY, SPORTY CHRISTMAS AND A SPEEDY 2016 AHEAD!

P13,000 | Asics (Bonifacio High Street and Trinoma)

RUNNING GEAR

Whether you’re headed off to a day in the office and hoping to squeeze in a workout, or simply looking for a backpack to manage all of your riding essentials, the OGIO X-Train Pack gets you organized. This bag is a nifty gym bag that doubles as a backpack, complete with padded laptop storage. Its built-in provisions for bike, yoga, gym, and running gear, as well as pockets for nutrition, tech, valuables, and even wet clothing, make multi-purpose use a cinch. Pack it all up now using the OGIO X-Train Pack! For more information, visit www.asiatraderscorp.com and Ogio Philippines on Facebook.

Soleus GPS Cross Country: “Sa ultramarathon, kailangan bilangin ang oras habang ikaw ay papalayo. Mahalaga ang pangmatagalang GPS watch para ma-monitor ang pace mo hanggang matapos ang race. Tumatagal ng 10-12 hours ang favorite kong Soleus GPS Cross Country. Kaya niyang tumagal 50-100 km.” Asics GelKayano 20: “Para tumagal ka sa ultramarathon, pumili ng magandang sapatos na may kakayanan na dalhin ka sa finish line na walang aberya. Ginagamit ko ang Asics GelKayano 20. May magandang cushioning ito kaya napapanatiling komportable ang aking mga paa at presko sa talampakan.” ROEL AÑO is a community coach and member of the Philippine Air Force (PAF) athletics team since 2003. He is a coach of the Soleus Philippines team and organizes running clinic to all beginner runners who want to improve thier personal record. He acts as a one-on-one coach to several elite athletes and celebrities with the likes of Iza Calzado, Divine Lee, and Polo Ravales.

L Timestudio facebook.com/timestudio • Runnr runnr.com.ph • Toby’s Sports facebook.com/Tobyssportsstore • The SM Store thesmstore.com Asics facebook.com/ASICS • Sportshouse sportshouse.com.ph • Ogio facebook.com/OGIO-Philippines-1447786858800843

ENDURANCE SPORTS | WWW.ENDURANCE.PH

P H OTO S CO U RT E S Y O F E B AY. I E , B R O O K S P H I L I P P I N E S , A S I C S P H I L I P P I N E S , S P O RT S H O U S E , O G I O P H I L I P P I N E S , J O C K G A B E L , S O L E U S R U N N I N G . CO M , M OTO R C YC L E G I F TC A R D S . CO M

SOLEUS GPS ONE

P4,950 | L Timestudio, Time Gear

CARING FOR YOUR

E X P E RT A D V I C E

THE NEXT STEP TRI SPRINT/ OLYMPIC DISTANCE TRIATHLON PROGRAM

BY COACHES DAN BROWN AND ANI DE LEON-BROWN

→

In this 12-week sample program for a sprint triathlon, a typical week consists of 5 to 6 training days and 1 to 2 days off. This is a general plan. If, for some reason, the schedule does not suit you, it’s okay to be flexible and move the training around a bit. Do not worry about distance or speed in the beginning. As you get fitter you will see that you will start to cover more distance in the same amount of time. Strengthening, in particular core strengthening, is beneficial to the program, even if you do not have a gym membership. Bodyweight exercises are more than enough. Do not forget to have a proper warm up and cool down. Dynamic and fast stretches can be done after the warm up and before your harder efforts. Static, longer types of stretching is best done afterwards. Do the longer end of the time range if you are training for the Olympic distance. Before beginning this program, make sure you are healthy and injury-free. Get clearance from your physician.

Good luck!

GOT A QUESTION? 08

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

WEEK 1 BUILD A BASE

WEEK 2 BUILD A BASE

WEEK 3 BUILD A BASE

Build up your aerobic endurance, but stay low on effort and training volume.

MONDAY

Off

TUESDAY

Swim 20 mins (include technique drills) + Strengthening

Swim 25 mins (include technique drills) + Strengthening

Swim 30 mins (include technique drills) + Strengthening

WEDNESDAY

Short/Medium Bike Ride 30 mins + Run (off the bike) 15 to 20 mins

Short/Medium Bike Ride 35 mins + Run (off the bike) 20 to 30 mins

Short/Medium Bike Ride 45 mins + Run (off the bike) 25 to 35 mins

THURSDAY

Swim 20 mins (include technique drills + easy paddle work) + Strengthening

Swim 25 mins (include technique drills + easy paddle work) + Strengthening

Swim 30 mins (include technique drills + easy paddle work) + Strengthening

FRIDAY

Off

SATURDAY

Longer Bike Ride + Run (10 min off the bike)

SUNDAY

Longer Run (include technique drills)

WEEK 4 GAIN STRENGTH

WEEK 5 GAIN STRENGTH

WEEK 6 EASE UP

Be able to increase intensity of the workouts. Incorporate some hills and easy speed.

Take a step back on mileage and intensity so you can do the next phase of the training program better.

MONDAY

Off

TUESDAY

Swim 30 mins (include warmup drills and sets of fast 25-meters and 50-meters (for ex. 10 x 25 m fast with 30 secs rest in between) + Strengthening

Swim 20 mins drills + Bike 30 min

WEDNESDAY

Bike 30 mins (include 5 sets of 1 min fast + 1 min easy) + Run 30 to 45 mins (with hills)

Strengthening

THURSDAY

Swim 40 mins (include warmup drills and sets of 100s and 200s using paddles) + Strengthening

Run 30-45 mins

FRIDAY

Off or Optional Easy 30-min Run with technique drills

Off

SATURDAY

Bike 1 to 2 hours (include hills) + Run (off the bike) 10 to 15 mins easy

Swim 30 mins drills + paddle work

SUNDAY

Run 60 to 75 mins (include 5 sets of 1 min fast, 1 min easy)

Bike 60 mins + Run 30 mins

YOUR GOAL

→

E-mail us at endurancesports@newleafmedia.com.ph or post on our Facebook page: facebook.com/endurancemagph

ENDURANCE SPORTS | WWW.ENDURANCE.PH

E X P E RT A D V I C E

→

BOOST YOUR BRAWN! Reinforce your running with iTRACC’s compression long pants! You’ll go a long way in extending your body’s overall performance for the long haul with this pair’s capacity to transfer adenosine triphosphate (a substance that supplies the immediate energy needs of cells) into efficient energy output. This pair’s Five Flat Seam Lock feature ensures durability and strength for longer wear and use . Its compression increases better blood flow throughout your hamstrings, quadriceps, and calf muscles while offering core support for stability.

iTRACC compression long pants Php 2,059.75 Available in all Sportshouse stores nationwide

WEEK 7 BUILD POWER & SPEED

WEEK 8 BUILD POWER & SPEED

WEEK 9 BUILD POWER & SPEED

Step up power and speed

MONDAY

Off

TUESDAY

Swim 30 mins (include warmup drills & sets of 25 meters and 50 meters + Strengthening

WEDNESDAY

Bike 40 mins (include 5 sets of 2 mins fast + 1 min easy) + Run 30 mins (include 5 sets of 2 mins fast + 1 min easy)

THURSDAY

Swim 40 mins (include warmup drills & sets of 100s and 200s with paddles) + Strengthening

FRIDAY

Off or Optional 30-45 min Run with technique drills

SATURDAY

Bike 60-90 mins (including 20 mins at target race pace) + Run (off the bike) 20-30 mins steady pace

SUNDAY

Run 20 mins easy (5min fast, 5 mins easy; 10 mins fast; 20 mins easy)

WEEK 10 EASE UP

WEEK 11 REACH YOUR PEAK

WEEK 12 READY TO RACE

Cut back on mileage but have days where you still insert short speed work.

These are race-specific workouts closely simulating the effort, and sometimes the distance, that you will be executing on race day.

Get to the start line sharp and fresh, not tired or dull. Rest more if needed. Taper week is best done with shorter training sessions sprinkled with some intensity.

MONDAY

Off

TUESDAY

Swim 30 mins (include warmup drills and main set of 10 x 25m) + Bike 45-70 mins steady

Swim 30 mins (include warmup drills and sets of 25 meters and 50 meters) + Run 20 mins (include 5 sets of 1 min fast + 1min easy)

Swim 20 mins (include main set of 6 x 50 meters)

WEDNESDAY

Strengthening

Bike 30 mins (5 mins easy, 2x 10 mins at target race pace with 5 mins easy in between) + Run 30 mins start moderate, finish strong

Run 15-20 mins easy

THURSDAY

Run 45 mins including main set of 6 x 45 secs fast, 45 secs easy

Swim 30 mins (include warmup drills and sets of 100s and 200s with paddles)

Off or Easy 20 mins Swim or Easy 30-45 mins Spin

FRIDAY

Off

Off or Optional 30 mins Easy Run with Technique Drills

3 sets of Bike 8 mins + Run 6 mins; do the first one easy, the second set moderate, and the last set hard.

SATURDAY

Swim 30min drills and easy paddle work

Bike 60-75min including 30min at target race pace + Run 30min including 10-15min at target race pace

AM: Swim 10min Bike 20min Optional 5-10min Run. Include a couple of 30 second accelerations for all three sports. PM: Stay off your feet

SUNDAY

Bike 60min including 5 sets of 1min fast 1min easy + Run 15min

Off

RACE DAY

YOUR GOAL

ENDURANCE SPORTS | WWW.ENDURANCE.PH

→

PHOTO COURTESY OF SPORTSHOUSE

THE NEXT STEP TRI SPRINT/ OLYMPIC DISTANCE TRIATHLON PROGRAM

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

NUTRITION & DIET

EATING RIGH T > M AINTAINING H EALT H Y BODY > R ECIPES > LOADING U P > HY D RATI O N

If you know you’re going to a party where you don’t want to overindulge, eat a full meal before attending the event.

FUEL UP WITH ACTIVE HEALTH CARBGEL! 5 GUILT-FREE WAYS TO ENJOY THE HOLIDAY FEAST

THE PHILIPPINES IS KNOWN FOR HAVING ONE OF THE MOST FESTIVE CHRISTMAS SEASONS IN THE WORLD. THE CELEBRATION IS NOT COMPLETE WITHOUT FOOD. HERE’S HOW TO ENJOY THE HOLIDAYS WITHOUT OVERINDULGING OR FEELING DEPRIVED. BY HARVIE DE BARON Partake, but don’t pig-out

Some of us make the mistake of starving ourselves the entire day before the feast to “compensate” for calories, but that’s the worst thing to do as you’ll end up ravenous. Choose which parties are worth the pig-out. If you know for example, that the family reunion will feature your favorite dishes, then mark that as your “cheat party.” Truth is, you can still enjoy the fellowship and spirit of the season without overindulging. Plan ahead, and you’ll stay fit without feeling left out.

Load up beforehand

PHOTOS FROM SHUTTERSTOCK.COM AND UNILAB

Prepare for “battle.” If you know you’re going to a party where you don’t want to overindulge, eat a full meal before attending the event. The less hungry you are, the better choices you’ll make. If it’ll look rude not to eat something, go for fruits. Your body will thank you for the live enzymes, vitamins, and minerals.

comes to meats, choose flame or oven-grilled instead of deep-fried. Even if you blot out the excess oil from fried food, most of the oil has already seeped into it during cooking. Chances are, that deep-fried piece of food was cooked in re-used oil.

Water up!

In between the games and merriment, drink lots of water to stave off any ill effects of excess alcohol and the urge to munch on junk food. Hydrating helps you look fresher the next day despite Christmas partying the night before.

Don’t drink your calories

Your body only stores enough energy to last you for a certain period of time when engaging in intense physical activity. Eventually, the energy needs to be replaced to keep you going. You need an efficient solution to start strong and finish strong. Now, there’s ActiveHealth CarbGel, packed with a special combination of quick-acting and long-burning complex carbohydrates, to help you sustain your physical effort from start to finish! As soon as you gulp an ActiveHealth CarbGel, the body immediately processes it to quickly restore lost energy. It also supplies electrolytes to prevent dehydration and cramping. ActiveHealth CarbGel comes in a convenient 43-gram pack. A sachet is best taken 15 minutes before training or race and one gel for every hour of activity to keep you performing at your peak.

One bad habit to get rid of: needing a sugary soda or calorie-filled drink to accompany the meal. The smarter choice: Ditch the artificiallyflavored sodas and iced teas and grab that ice cold glass of water. Here’s to merry, deprivation-free Christmas!

Make smart choices

If pasta is in the buffet selection, go for tomato sauce-based pastas instead of calorie and cholesterol-dense, cream-based pasta. Eat your daily dose of tomatoes, which is about 10mg (1.5 Tbsp of tomato paste) contains lycopene, a natural carotenoid with cancer-fighting properties. When it

HARVIE DE BARON A triathlete of 10 years, is the founder of The Baron Method. He formalized his love for Sports Nutrition through a diploma from Oxford College (with high distinction) www.baronmethod.com • behealthy@ baronmethod.com

ActiveHealth CarbGel comes in Banana Twist and Berry Mix flavors. Priced at Php 55 per pack, it’s a more affordable option in the market. Visit http://shop.activehealth.ph and order today! ENDURANCE SPORTS | WWW.ENDURANCE.PH

MEETTHE KICKSTARTERS

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THESE TRIATHLON COACHES PUSH WEEKEND WARRIORS AND ELITE .................................................................................................................................................................. ................................................................................. ................................................................................ .................................................................................................................................................................. ATHLETES TO THEIR HIGHEST POTENTIAL. .................................................................................................................................................................. .................................................................................................................................................................. T E X T B Y M A A N D ’A S I S PA M A R A N | P H O T O S B Y J I J O D E G U Z M A N .................................................................................................................................................................. .................................................................................................................................................................. .................................................................................................................................................................. .................................................................................................................................................................. .................................................................................................................................................................. .................................................................................................................................................................. So you gave the tri-life a try, looking up free training plans online and executing .................................................................................................................................................................. .................................................................................................................................................................. .................................................................................................................................................................. them on your own. But now you feel the time’s right to bring your triathlon .................................................................................................................................................................. .................................................................................................................................................................. game up a notch. It’s only right that you get yourself a professional coach who .................................................................................................................................................................. .................................................................................................................................................................. uses tried-and-tested methods to amp up performances on the swim, bike, and .................................................................................................................................................................. ...................................................................................................................................................... ............. run. We talk methods with four of the top triathlon coaches in the Philippines.

JOJ O M AC ALI N TA L PROFESSIONALLY COACHING SINCE: DOING TRIATHLON SINCE:

1997

1996

MOST MEMORABLE FINISH AS A TRIATHLETE: 2014 IRONMAN Asia-Pacific Championship in Melbourne, Australia NOTABLE CERTIFICATIONS: ➜ ➜

➜

TEAMS COACHED (PAST AND PRESENT):

TriMac Coaching (owner and head coach)

Certified ITU Level 2 Competitive Coach two-time Coach of the Year (Swimbikerun.ph) 2011 & 2012

HOW TO REACH HIM: ➜ ➜ ➜

(Mad Dogg Athletics) Certified TRX Suspension Training System Coach

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Mobile (0927) 763-7930 FB: Jojo Macalintal FB fan page: JoMacKnows

sport for turning his life around. “I was an overweight smoker who had experienced a hypertension scare in 1995 . “My waistline was 39 [inches]. I was very unhealthy, and I was hospitalized for high blood pressure,” Macalintal, now 46, recalls. “As I lay there in the hospital bed, I decided I needed to change my lifestyle. I got into running first, and I lost weight in just one month, so tinuloy-tuloy ko ’yun.” In 1995 a friend invited Macalintal to accompany her to a triathlon. As he watched the race, he thought to himself “Kaya ko din ’yan.” He started racing in 1996, and as one of the pioneers in multisport, newbies came to him to ask for advice. “Ngayon iniisip ko, ’yung tinuturo ko sa kanila 18 years ago, nagbabago na,” he says. To improve his coaching skills he has attended orientations and took an ITU course in Singapore.

ANI DE LEON BROWN PROFESSIONALLY COACHING SINCE:

2006

DOING TRIATHLON SINCE: 1994 MOST MEMORABLE FINISHES AS A TRIATHLETE: 11h 45m at IRONMAN Langkawi 2009; 2nd fastest Filipino age grouper at Cobra IRONMAN 70.3 Cebu for three consecutive years (2013 to 2015); Tri United Series age group champion (2013, 2014) CERTIFICATIONS: Certified Level 2 Triathlon Coach, International Triathlon Union Recognized as Best Coach in Asia 2015 by AsiaTri Mag TEAMS COACHED (PAST AND PRESENT):

athlete and coach, Unilab Active Health Elite Team ➜ high-performance coach, Triathlon Association of the Philippines ➜ coach and race director, IronKids Philippines ➜ coach, The Next Step Tri Camp Series ➜ consultant, Unilab Active Health ➜ coach and race consultant, Pinay In Action and Gabriel’s Symphony Foundation Events HOW TO REACH HER: www.anikarina.com ➜

DAN BROWN PROFESSIONALLY COACHING SINCE:

2010 (in the Philippines) DOING TRIATHLON SINCE: 2001

PRO TRIATHLETES-TURNED-COACHES

DA N B R OW N & A NI DE LEON - B RO WN

MOST MEMORABLE FINISHES AS A

NOTABLE CERTIFICATIONS: ➜ ➜

Level 1 and 2 middle-distance running; Level 3 strength and conditioning

TEAMS COACHED (PAST AND PRESENT):

TRIATHLETE: 15x IRONMAN triathlon finisher, 8th place Ultraman World Championships (10-K swim, 476-K bike, 84.4-K run), IRONMAN 70.3 champion (Australia)

high-performance coach, Triathlon Association of the Philippines HOW TO REACH HIM: danielgbrown@hotmail.com; nextsteptri@gmail.com

It was their careers as professional triathletes that brought the husband-and-wife coaching team together in 2010. Coach Ani is one of the female pioneers of triathlon in the Philippines. To improve her performances, she went overseas on her own accord and on her own money, to train under coaches in Australia and the US. “Every time I got back from the training camps, people would come to me with their questions on how to improve their own races,” says De Leon-Brown, 40. “It got to a point that it took up so much of my time that I left my career in interior design to go into coaching,” she adds. She took up coaching courses under the International Triathlon Union (ITU) and became one of the coaches of the National Team in triathlon, which recently bagged golds in this year’s Southeast Asian Games in Singapore. Coach Dan, 39, a multiple-IRONMAN and Ultraman finisher, originally hailed from Australia, was invited to coach the Philippine tri team back in 2010. His triathlon finishes Down Under, in Asia, the US, and Europe, along with his background as a physical education teacher were significant training for his work as a coach for several teams in triathlon training camps in South Korea. “At the time, I was looking for a sea change, and a place with a nice climate. So when I was invited here, I wanted to give it a try,” says Brown.

COVER STORY

DIFFERENT METHODS, ONE GOAL

race. “What we do is to find more ways to help the person improve and that becomes harder later on, especially for a highperformance athlete,” she says. Macalintal, on the other hand, handles up to 50 students at a time, face-to-face. “My group sessions are usually in the morning, kasi mga estudyante ko madalas workout muna bago pumasok sa opisina. I have 117 registered students.” He may have large groups, but he makes sure that each athlete gets the training that is appropriate to their beginner or intermediate abilities with the help of two other coaches on his team. Macalintal recognizes that he’s gained so much from triathlon and he actively works to give back. He started a grassroots campaign to train underprivileged kids in the sport. “’Yung bikes ang naging problema ko, kasi ang mahal,” he says. He approached restaurateur and budding triathlete Raymond Magdaluyo for help. The two of them conceptualized an innovative way for people to contribute. “Nagluto ako ng ‘Jomac Boodle’ para sa Seafood Island (Magdaluyo’s restaurant). Dati kasi akong cook sa Japan.” Every P400 of that meal goes to purchasing bikes for the kids. The protein-packed “Jomac Boodle” has a food

The coaches certainly have different approaches in their mission to help their students improve. The Browns are on top of training their elite athletes almost 24/7, as the tri team is based in their same village. Having come from diverse backgrounds, they feel that they can effectively handle the special training needs of the elite athletes. “Most of coaching is trial and error, and our coaching style has certainly evolved from the various places we have been to, raced in, and trained from,” says Brown. Together, they work with the elite, amateur teams, and do online mentoring for age-groupers. But De Leon-Brown has a special spot for her youth trainees. “These are the kids who are 12 years old and above. By that age, they are more or less committed to tri, because they are sticking to it despite all the distractions around them,” she says. She’s keeping an eye out on potential and looking to train the next Claire Adorna or Nikko Huelgas, as her legacy to the sport. The Browns personalize the training according to the abilities and temperament of each one. “There are athletes who are selfmotivated; there are those who need a little push. But if you constantly need a push though, I am telling you now that you are going to get into trouble at some point,” says Brown. They are also fine-tuned to their trainees’ abilities and are aware of the so-called plateau, that an athlete—elite or amateur—reaches. “If the athlete wants to level up, the coach will have to see what specifically works for each person,” says Ani De Leon-Brown. “If a person trains for three months, bibilis ’yan eh,” she adds. But as the athlete gains speed, the details start to matter, such as every minute in the ENDURANCE SPORTS | WWW.ENDURANCE.PH

D ON V E LAS CO PROFESSIONALLY COACHING SINCE:

2013

DOING TRIATHLON SINCE: 2010 MOST MEMORABLE FINISHES AS A TRIATHLETE:

2nd place overall 2013 White Rock Triathlon; 1st place age group 2011 Timex 226; 2nd fastest Filipino age-grouper for three consecutive years (2013 to 2015) Cobra IRONMAN 70.3 Cebu; Tri United series age-group champion (2013 to 2014)

➜

Ironman Certified Coach, 2015 Precision-Fit Certified bike fitter, 2015

TEAMS COACHED (PAST AND PRESENT):

offers personalized

coaching only HOW TO REACH HIM:

Info@flyingdonv.com; Mobile (0917) 832-1986 (WhatsApp/Viber) ➜ ➜

NOTABLE CERTIFICATIONS: ➜

THE YOUNG GUN

COVER STORY

Don Velasco goes by the moniker Flying Don V. The 29-year-old uses a method called Lactate Threshold Testing to help his trainees improve their performance. “I discovered Lactate Threshold Testing when I was looking for a way to improve my own performance,” says Velasco, a consistent podium finisher in his age-group. Prior to joining triathlon, he sheepishly admits that he was a couch potato. “I was also a nerd. I took up a course for Computer Engineering where we were taught to study smart instead of just studying hard. I knew I had no chance against the other age groupers when it came to athleticism, so I had to find myself a new way to train,” Velasco adds. “I found lactate threshold in my research. It’s well-known abroad but not a lot of people here knows about it. I applied it on myself and I found out that it really improved my performance,” he says. The proof was in his results. “In my first half-Ironman in Camarines Sur in 2010, I finished it six hours and 20 minutes. In the same distance that year in Subic, I was in the top 10 overall finishing at 5:47. People started asking me how I did it, and the next thing I knew, I was booked [for lactate threshold testing sessions].” He has up to 30 students, mostly age groupers, and mentors them online.

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that he feels represent each leg of a triathlon: chicken (“Pumapadyak, kaya siya yung sa bike”), pork (“‘Yun yung sa takbo”), and fish (“’Yan ’yung swim”). Velasco, the self-confessed geek, employs technology to reach out to his 30 students. He goes online with them to track their progress both quantitatively and qualitatively. Lactate testing is so exact, he says, that he can even plot how much sodium is lost through sweat. Online, he is able to monitor their progress and answer their questions without missing a beat. “Some of my students are in Cagayan de Oro or Davao. Those who are in Manila are working professionals. It is more convenient for me to correspond with them online, and that’s how I can see if the program that I customize for each one based on their lactate curve is working.”

THE FUTURE OF TRIATHLON All the coaches agree that triathlon is the next big thing for the Philippines, especially with the recent wins in the Southeast Asian Games. “Five years from now, marami nang mga batang lalakas sa Tri,” says Macalintal. “Naka-gold na tayo, so ’yan ang tinitingnan ng mga bata ngayon. Ang nasa isip nila: ‘Magiging ganyan din ako,’” he adds. In Southeast Asia, the Philippines clearly leads in triathlon, but we need to improve our game against Japan, Australia, the US, and Europe. “The Filipino athlete is really talented, and we have that determination to win,” says De Leon-Brown. “One factor that works against us, though, is that when we are up against the Caucasians or the Japanese and Koreans, we automatically believe that that they are

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better than us,” she notes. It is a cultural mindset, she explains, and that is one of the barriers we have to break in order to be really world-class. Velasco welcomes the future of triathlon as a way of building a healthier nation. “Triathlon is one of the sports where I can honestly say that it doesn’t need a lot of talent, but you can excel with motivation and training,” he says. “Stress is what I see in a lot of my clients from the corporate world. Training for tri gives people a good reason to stay fit and it is a good stress reliever,” Velasco adds. The coaches have their valid suggestions on how the Philippines can progress in triathlon. “We definitely need more infrastructure, such as pools, track ovals and bicycle lanes. If you give athletes a venue for training, and that is not just for tri, but for running, cycling, and swimming, it is easier for people to have a proper mindset to be fit,” says Velasco. Macalintal agrees. “Ngayon kasi, para makapag-bike ka lang, you need to travel 50 or 100 kilometers to find good bike paths. Pagod ka na n’un. We need bike lanes in the city and we need to improve our environment, kasi magkakasakit ka kung dito ka sa daan magbi-bike.” The Brown coaches request for a more streamlined race calendar, owing to the growing number of races in the Philippine triathlon calendar each year. This is a happy problem, though, they say. “Because of the exposure of the sport, there are more private sponsors emerging. This also translates to more support for our athletes. When I was starting out, I went to my training camps abroad out of my own pocket. Now there are companies supporting the trainings of our National Team,” says De Leon-Brown.

FLEX IBILIT Y > R U NNING DR ILLS > ST R ENGT H & COR E E XE RC I S E S

KNOW YOUR NUMBERS

GAIN SPEED AND SUSTAIN ENDURANCE IN LONG-DISTANCE EVENTS

BY SAUL ANTHONY I. SIBAYAN, MSS, TSAC-F echnology, through the use of timing devices with GPS (Global Positioning Systems) and HRM (heart rate monitor) functions are useful and important tools in your quest to increase speed and endurance. Functional Threshold Pace /Power (FTP) is the highest pace for running or power output for cycling that you can sustain for one hour. It’s one of the most important determinants of endurance potential. If you don’t have the gadget, the Rating of Perceived Exertion (RPE) and the Talk Test are two tried and tested ways of gauging performance. The RPE provides insight into the effort level that you exert while exercising, along with your current state of fitness, fatigue, or health. It can be used to control intensity during aerobic endurance training. Here is the modified Borg’s 10-point scale of perceived exertion.

Perceived Exertion

Description

0 0.5 1 2 3 4

Nothing at all Extremely weak Very weak Weak (light) Moderate Somewhat Strong

5 6 7 8 9 10 *

Strong (Heavy) Very Strong

Extremely Strong Maximal

You can elevate your performance by being at your own optimal stride rate/cadence for a specific pace or power output, which are based from the collected data.

Talk Tests on the other hand utilize your ability to carry on a conversation with ease or difficulty while exercising. Zone 1 is when people can still talk normally during exercise. Zone 2 happens when people can still talk but need to catch their breath. Zone 3 occurs when people are breathless and can no longer talk while they exercise.

How does one go longer?

Training volume should be increased gradually. It has been recommended that increments in training volume be done by 10 percent to 20 percent of your total training duration per week. People know LSD as Long Slow Distance, I personally want to call it as Long Steady Duration. Light should be the exercise intensity at this phase or for training sessions focusing on endurance such as LSD training. This should be at around 1 to 2 over 10 for RPE, or zone 1 of the Talk Test. I prefer creating workouts based on time as compared to distance. Not only does the body’s different systems are all based on time – to name a few, our energy systems, interval between meals, and sleeping patterns are time-based. Time-based training sessions also make people efficient, especially for those who can only squeeze in a workout given their busy lifestyle.

How does one go faster?

There are many ways to become faster. It can be through improving movement mechanics. These are based on— → biomechanics; → finding the most efficient and effective stroke/ pedaling/stride technique that will promote higher pace/power outputs with less energy expenditure; → improving power-to-weight ratio; and → lessening aerodynamic drag Clothing and other gear also play a huge role in quest for free speed (increase in speed without using energy). Thus, focusing on proper biomechanics and technique during training will improve movement economy and efficiency that translates to faster speed and better endurance. In the past, training zones were based from your maximum heart rate (HRmax). It is still important to know this as it shows how your body is responding to the training stress and if you’re about to reach your red zone based on your heart rate, swimming, or running pace, and cycling power output, at functional threshold. Functional threshold is now considered the standard in predicting endurance performance. Exercise physiologists Andrew Coggan, PhD of Washington University in St. Louis, Missouri and Stephen McGreggor, PhD of Eastern Michigan University describe FTP as the maximum steadystate workload that an individual can maintain for one hour. Majority of good training plans for endurance include workouts to be performed at intensities near your functional threshold.

How to go longer and faster? Building a good aerobic base is still the most important preparation in endurance sports. Base building establishes the foundation of your fitness levels in endurance and strength and is essential before initiating high-intensity training. Why should you train at threshold? It’s because training at this intensity is an effective and efficient way to build fitness. Essentially, by pushing your functional threshold (HR, pace, power output) towards your maximum (HRmax, VO2max) , you can set a very hard pace that you can sustain while not blowing up during an intense and long endurance event like a marathon or a half-IRONMAN distance. As your fitness improves, you can see that you can sustain a certain power output, pace, or speed at a lower HR, RPE and Talk Test zone. This is what endurance coaches call as “decoupling.” This normally occurs due to physiological adaptations at around four to six weeks. When this occurs, it’s time to retest yourself and reset your thresholdbased training zones. SAUL ANTHONY SIBAYAN is a faculty member of the SportsScience Department of the University of Santo Tomas-College of Rehabilitation Sciences. He had his internship at the Exercise Physiology Laboratory of the University of Alabama in Tuscaloosa and has a Master in Sports Science degree from the United States Sports Academy. He is a certified Tactical Strength and Conditioning Facilitator through the National Strength and Conditioning Association.

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S T R E N G T H & CO N D I T I O N I N G

R E CO V E R Y

INJURY PREV ENT ION > R EST > R ELAX AT IO N > SEASON BR EAKS > DO W N TI ME

One gram to 1.5 grams of carbohydrates (with or without chocolate) per kilogram of body weight consumed right after exercise and at 30-minute intervals until 6 hours after exercise are optimal in replacing the glycogen found in both muscles and liver.

POWERNAP: HOW LONG IS ENOUGH?

GOT (CHOCOLATE) MILK?

THE DRINK THAT YOUR KIDS LOVE ALSO FITS YOUR RECOVERY NEEDS

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BY SAUL ANTHONY SIBAYAN, MSS, TSAC-F ntense and prolonged exercise does have its benefits for the race you’re training for, but it also causes damage to tissues, mostly muscle, that were microscopically torn during physical activity. The right drink with the optimum nutrients taken at the proper interval will lead to faster absorption of the nutrients, thus promoting faster recovery. Protein shakes are go-to beverages, but there’s one other drink that’s just as effective, and delicious. And that’s chocolate milk. A 2013 review by Kelly Pritchet, PhD, RD, CSSD, Robert Pritchett, PhD of Central Washington University & Phillip Bishop, EdD of University of Alabama, showed that the antioxidantrich properties of cocoa, accompanied by carbohydrate and protein found in chocolate milk, enhance chocolate milk’s recovery properties. It has been suggested that chocolate milk is an effective yet lower-cost recovery aid due to its carbohydrate-toprotein ratio that is similar to many commercial recovery and carbohydrate-replacement beverages. The current literature suggests that 1 gram to 1.5 grams of carbohydrate (with or without

chocolate) per kilogram of bodyweight consumed right after exercise and at 30-minute intervals until six hours after exercise, are optimal in replacing the glycogen found in both muscle and liver. Based on these recommendations, a 70-kg male would need to consume 510 ml (70g carbs, and 19g protein) and a 60-kg female 435ml (60g carbs and 16g protein) of low-fat chocolate milk per hour. A beverage with chocolate taken at the same range of grams per kg of bodyweight per hour can reduce muscle soreness after exercise because cocoa is rich in flavanol. Flavanol is known to enhance blood flow to the brain and improves brain health. Also evident after drinking chocolate milk is a decrease in the levels of isoprostanes. Isoprostanes have a direct relationship with free radical damage evident during the acute phase of high blood sugar levels in type-2 diabetics. Professional triathletes now endorse milk as a recovery drink. If you’re lactose intolerant, you might want to try lactose-free milk.

Napping is the body’s response to so-called sleep deficit. Studies show that naps give us a cognitive boost which includes problem solving, memory, and learning skills. It helps us with performing better in answering math questions, reasoning logically, responding quickly, and in recognizing things. “Siesta” is a Spanish word which means a short nap done after lunch and/or early in the afternoon. Now known as “power naps,” these are best done from 1:00 p.m. to 4:00 p.m. and should only last 10 to 30 minutes. Fifteen- to 20-minute power naps work best for me. Anything longer than 30 minutes decreases the restorative benefits of napping. Napping after 4:00 p.m. can disrupt your normal sleeping habits at night. Did a hard training session in the morning? Having a power nap may be the best solution to boosting alertness and improving performance, as seen among doctors, nurses, and interns on an extended shifts in hospital emergency departments. Try powernapping; it might ease your struggle of balancing work with play.

The percentage an hour of working out takes up in a day.

Reference: Pritchett, KL., Pritchett, RC., & Bishop, P. (2011). Nutritional strategies for post-exercise recovery: A review. South African Journal of Sports Medicine. 23 (1). 20-25.

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I am an Ironman! Tearful, joyful crossing at the finish. Mike Reilly, the “Voice of Ironman” is in the back.

Age-grouper Lara Parpan was part of a Philippine contingent of 45 triathletes who traveled to Tempe, Arizona to do the IRONMAN—a 3.8K swim, 180K bike, and 42K run—on November 15, 2015. All went well as planned, she thought, but Mother Nature pulled a surprise. Lara shares her lessons learned.

You don’t just wake up and say, “I’m doing an IRONMAN this year.” Okay, maybe there are some exceptionally, physically gifted beings out there, but I sure ain’t one of them. Doing a half-IRONMAN distance [1.9k swim-90k bike-21k run] gives you a taste of what you have to endure, which is double the challenge, double the pain. There’s no hard-and-fast rule as to how many long distance tris you have to do, or how soon you should do it . If you’re in tune with your body, you’ll just know when you’re ready. That said, life happens when you’re With my Ceepo Venom, at the IRONMAN Village in Tempe, Arizona the day before race day. The weather was sunny and mild.

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busy making plans.

I started triathlon in 2010. Two years and 17 races (including four half-IRONMANs) later, I signed up for IRONMAN Cairns 2013. But while mountain

Relieved to have survived the cold 3.8-km Tempe Lake swim. The temperatures dropped and the weather turned ugly on race day. Being escorted by volunteer and Fil-Am Tri triathlete Noriel Simsuangco. biking in La Mesa Dam in August 2012, I landed badly on my left leg while on an incline and twisted it, completely tearing my anterior cruciate ligament (ACL). I had to pull out of IM Cairns, get my knee repaired, and go through six months of intense physical rehab before returning to racing in June 2013.

There is no such thing as an “easy” IRONMAN.

With my knee all good and my body conditioned again, I went on to finish another 20 triathlons. In November 2014, I jumped on one of 50 coveted priority slots for IRONMAN Arizona a year later.

PHOTOS COURTESY OF LARA PARPAN

Nab a few long-distance triathlons under your belt before you do the IRONMAN.

IMAZ volunteers on kayaks getting ready to deploy on Tempe Lake for the swim start.

Family is everything! With my supporters, my twin sister Scho and my cousin Mike.

My twin sister Scho (right) with other Pinoy supporters from Los Angeles. I hate the cold and thrive in warmth, heat, and humidity. So I picked Arizona because it enjoys sunshine and mild weather 330 days of the year. The course—a 3.8 km one-loop rectangular swim in Tempe Lake (No current! No waves!), three loops for a 180-km ride from city center to the scenic, cactus-laden, craggy skyline of the Beeline Highway and back (mostly flat with a slight climb approaching turnaround), and two flat run loops totaling 42 km around Tempe Lake—made for a very friendly first IRONMAN attempt. Or so I thought.

IRONMAN is exam day. You finish or you do not finish. You can train/study as hard and as well as you want, but on race/exam day, you better be prepared for the worst. I trained well for IMAZ, hardly missing training sessions which started in midMay. I was sidelined only for a total of three weeks when I came down with flu in June and accumulated fatigue in early October. I considered myself the typical textbook triathlete-in-training, hitting all the milestones, sticking to or even surpassing my modest pace goals on the run or the bike, and even efficiently improving my stroke count in the swim. I arrived in Arizona with one huge apprehension: the water temperature. In Manila, I trained in bath-water temps of 26

At the end of the 2nd loop, the bike marshal stopped me to ask if I still wanted to continue cycling because I was cutting it very close to the cutoff. to 28 C (80 to 82F). Wetsuits were definitely required for IMAZ. I managed a decent 37-minute practice swim of 1,500 meters in 19C (66F) waters in Long Beach, California a few days before. I counted on my practice swim, the wetsuit, the neoprene cap, earplugs to help lessen nausea from the cold water, and a sunny day, to get me through. But Arizona decided to showcase its rare dismal weather on race day: overcast, with a high chance of rain, and temperatures (air and water) in the 16 to 17C (60F) range. My worst fear, the cold, came true. The thick clouds overhead made the murky lake look more threatening than usual. I couldn’t even see my hand in front of me when I made a stroke, the other triathletes swimming around me, or the buoy markers, which made my sighting worse. For the first time in five years of doing triathlon, I thought: “I can always quit.”

The long training hours aren’t just about physical endurance, but developing mental fortitude.

The cold waters of Tempe Lake were a shock as I felt it rush into my wetsuit. I tried to calm myself. But the melee and the freezing water made me unable to catch my breath and my stroke rhythm. I turned on my back and backstroked, then freestyled,

then backstroked. I couldn’t feel my feet. It started to drizzle. I felt sorry for myself. But a switch went off in my head when I remembered my twin sister Scho’s words and the people I was doing this race for. Scho told me the night before: “Embrace the cold.” I thought of the kids at the Babies and Toddlers Home of the Virlanie Foundation, a child-care and child rights NGO I was doing the first IRONMAN as a fundraiser for. I thought of my mom, Charry, who braved Stage III lung cancer treatments from surgery to chemo. I thought of my friends Owen and Mitzi, my nephew Robbie, my training partner Tricia and Guy’s son Rory. If they can summon courage and faith in their own battles, then so could I. I swam the rest of the course furiously in mind-andbody numbing rhythm. As I was lifted out of the exit steps of the swim, my goggles fogged up. I was crying. Through tears and chattering teeth I asked the volunteers: “Did I make the cutoff?” You can’t imagine the relief I felt when I heard them say: “Yes! Two hours 15 minutes. You can get on your bike! Go, go!” The IRONMAN swim cutoff is two hours, 20 minutes. I shuffled towards T1 to grab my bike clothes. A woman volunteer helped me carry my gear to the changing tent and seeing I was still shivering, put her arm around me. “Is this your first time?” I replied, “Yes.” She said: “You’re on your way to becoming an IRONMAN. Believe that.” And through the rest of that long, rainy, freezing day, I did.

Chilling the night before the race with Scho, my cousin Mike, and my high school friends Marco and Myrna Malimban. Marco was an IMAZ volunteer and was on the kayak that I held on to during the swim.

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BGC CYCLE ASIA PHILIPPINES 2015

NOVEMBER 21-22, 2015 | BONIFACIO GLOBAL CITY, TAGUIG

PHOTOS COURTESY OF SUNRISE EVENTS, INC.

Close to 2,000 cycling enthusiasts led by Australian former pro cyclist and Tour de France sprint winner Robbie McEwen, joined the third edition of the BGC Cycle Asia Philippines 2015 and gave a push to efforts to make the Metro Manila a more bike-friendly city. The event is on the roster of Cycle Asia, a network of premier cycling events across the region offering participants the rare opportunity to ride safely on closed public roads in major Asian cities. “We are excited to continue an active year of sports for Sunrise Events, Inc. With our team-up with BGC (Bonifacio Global City) and our international partner Cycle Asia, BGC Cycle Asia Philippines made it possible for Filipino families to participate in sports activities as exercise to promote their health and ensure a wholesome lifestyle,” said Wilfred Steven Uytengsu, chief executive officer of Sunrise Events Inc., organizer of the Philippine leg. The success of BGC Cycle Asia Philippines inspired property developer Fort Bonifacio Development Corp. (FBDC) to implement bike-friendly schemes. “The participation in Cycle Philippines through the years have shown us that cycling is here to stay and that it is going beyond being a hobby and sport where people are more and more using it as an alternative mode of transportation to get around the metro,”said Manuel Blas II, FBDC’s head of commercial operations. “This insight pushed us to implement more bike racks around the city and inspired us to experiment with a bikesharing program which will be launched in the near future,” Blas added. The cycling action kicked off last November 21 with the children’s categories, starting with the 30-minute Junior Challenge ride and The Kid’s Ride and Tricycle Ride events. The day proved to be a fun activity for parents and kids, with post-event activities such as the bull ride and kiddie inflatables. The adult rides were held on Sunday, November 22, with the “Ride with Robbie” event spearheaded by McEwen, a three-time Tour de France green jersey sprinter winner. It was followed by the 40-km Challenge Ride and the 20-km Community and Foldies Rides. A Cycling & Lifestyle Expo at the Ascott Bonifacio in Global City Manila rounded off the cycling events.

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BATAAN INTERNATIONAL TRIATHLON

NOVEMBER 28-29, 2015 | BAGAC, BATAAN

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PHOTOS COURTESY OF FACEBOOK.COM/BATAANINTERTRI, MARY ANN SAQUING OF IC3 PHOTOGRAPHY, FACEBOOK.COM/ANNSAQUING, FACEBOOK.COM/MARY-ANN-SAQUING-PHOTOGRAPHY164001533764563/?FREF=TS

Three-time Ironman world champion Mirinda Carfrae joined hundreds of triathletes at the picturesque Las Casas Filipinas de Acuzar in Bagac, Bataan for the 2nd Bataan International Triathlon (Bi3). Carfrae came to the Philippines to help launch Bi3’s new advocacy, the Batang Tri Grassroots Program, a cause that aims to give underprivileged children a chance at a better life through triathlon. International triathletes such as Indonesia’s eminent former swimmer and now triathlete Andy Wibowo, Katja Rabe of Germany and Airi Sawada of Japan graced Bi3 with their participation. The race consisted of two categories—Largo, a 1.5-km swim, 55-km bike, and an 11-km run; and the shorter Rapido distance—a 750-m swim, 30-km bike leg, and 5.5-km run. As expected, Carfrae emerged as the overall winner for the Largo women’s category after clocking in at 3 hours, 15 minutes, and 36 seconds. Filipino Deo Timbol conquered the Largo route in 3:09:38 in the men’s category. In the Rapido distance, Grace Laurenciana, topped the women’s division in 2:16:56. Wibowo also did not disappoint by finishing at 1:44:04 and being declared as the overall men’s champion in the same distance.

GATORADE RUN 2015

NOVEMBER 22, 2015 SM MALL OF ASIA, PASAY CITY

PHOTOS COURTESY OF RAIZA CABUGWANG AND LITO TOLENTINO

Sports drink Gatorade, long a supporter of premier running and triathlon events, staged its own inaugural Gatorade Run attracting around 8,000 participants to the Seaside Boulevard of SM Mall of Asia. The event highlighted two running distances; 11-km and 22-km, based on the run’s date (11-km for November, the 11th month of the year, and 22-km, the day of the race). As a key proponent of proper hydration, hydration stations were well-stocked with Gatorade drinks for the runners. A dedicated warm-up area was set up for those who wanted a full-on warm-up prior to the run. Recovery lounges, featuring free post-run recovery stretches, welcomed the finishers. The men’s 22-km run was topped by Jason Chirchir, clocking in at 01:13:30, while Cristabel Martes won the ladies category finishing at 01:34:06. Immanuel Camino ruled the ranks of the 11-km men’s category at 00:36:33, while Cinderella Lorenzo topped the women’s category at 00:45:46. #NothingBeatsGatorade! #GatoradeRun1122

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SUNPIOLOGY RUN 2015

NOVEMBER 28, 2015, MCKINLEY WEST, BONIFACIO GLOBAL CITY, TAGUIG

PHOTOS COURTESY OF CHE VIENES / FASHION STUDIO MANILA

Sun Life ambassador and Hebreo Foundation founder Piolo Pascual and Star Magic celebrities Enchong Dee, Matteo Guidicelli, Jessy Mendiola, and Joem Bascon led participants of the SunPIOLOgy Run last November 28 at Megaworld Properties’ newly-opened McKinley West development. Because wellness is for all ages, the SunPIOLOgy Run featured the Golden Kilometer category for participants aged 50 and older. First placers of the different categories were Jujet De Asis, 10-K (00:37:27); Reynold Villafranca, 5-K (00:16:22); Jomar Angus, 3-K (09:53); Evangeline De Guzman, Golden Kilometer (07:08); and Justine Reinelle Capingian, 500 meters (00:01:48). The run, now on its 7th year, was held to raise awareness on diabetes and on how to curb this escalating lifestyle disease. To date, more than four million Filipinos suffer from diabetes. Beneficiaries of the run include the Institute for Studies on Diabetes Foundation, Inc. (ISDFI), Hebreo SCAN THE ICON Foundation, Lingkod Kapamilya, Noordhoff Craniofacial Foundation TO VIEW MORE PHOTOS Philippines Inc., and Star Magic Scholars. AND RACE RESULTS

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2015 EVENT LISTINGS DECEMBER

4-6 The Cordillera

Epic Race

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Yellow Cab DIY TRI 2015

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McHappy Day Stripes Run

World AIDS Day Run

Milo Marathon (National Finals) (Angeles)

AffiniTea Brown Race Marathon

Biathle 2 3rd Cavinti Adventure Road and Trail Ultramarathon

Run United Recovery Run 2015 Clark Green City Bike It Up Challenge

Run 13 Soleus for the Aspins Day 50K 29 Rizal Ultramarathon

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2015 CERVELO BRAINBIKE PHILIPPINES NOVEMBER 9, 2015 | BONIFACIO GLOBAL CITY, TAGUIG

PHOTOS COURTESY OF RAIZA CABUGWANG AND SARAH MORAN

Light ’N Up Marketing, the country’s official distributor of premiere cycling brand Cervelo, gathered bike enthusiasts, brand ambassadors, retailers, and members of the media at The Brewery at The Palace in Bonifacio Global City, Taguig for the 2015 Cervelo Brainbike Philippines. The one-day event

was an opportunity for participants to better understand the brand, itself, its product line, as well as the technologies and innovations that comes with it. Cervelo Brainbike was made memorable by the presence of Cervelo co-founder Phil White, who shared the bike brand’s history and innovations. The event caused a buzz as Cervelo product manager Phil Spearman, unveiled its brand new set of products such as

the souped-up R3 Disc, the P5, and a model yet to be unveiled to the public in early 2016. Cervelo’s account manager for international sales Brett Kane gave the audience a background on Cervélo’s major sponsorships, partnerships, teams, and athletes. The day after, White joined local cyclists for a fun “Ride with Pride with Phil White” event at The Coffee Trail Cyclery in Nuvali, Sta. Rosa Laguna.

JANUARY

3 Color Manila Run 9 Corregidor Marathon 10 Cebu Marathon 2016

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Corregidor International Half Marathon

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17 7-Eleven Run 31 3rd Sagada Marathon FEBRUARY

Condura Skyway Marathon Xterra Off-Road Triathlon Philippine Championship

20-21 The Bull Runner

Dream Marathon Weekend

7-Eleven Trail 2016

Tri United 1

Philippine National Games Triathlon Finals

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LAZERSPORT 2016 PRODUCT PRESENTATION BY YKKBIKES

NOVEMBER 14, 2015 | DISCOVERY SUITES, ORTIGAS CENTER, PASIG CITY

PHOTOS COURTESY OF RAIZA CABUGWANG

Belgium-based Lazersport’s sales manager Peter Duynslaeger was in Manila last November 14 as a guest of Cebu-based chief cycling shop YKKBikes to present Lazersport’s exciting 2016 lineup of products to its Philippine dealers. As the world’s oldest helmet manufacturer established in 1919, Lazersport highlighted its ability to remain current and innovative by introducing new

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products such as the Z1, the lightest helmet the brand has ever made (weighing only 210g (small), 242g (medium), 280g (large)), thanks to its Advanced Rollsys® retention system (ARS) that makes the helmet’s retention system lighter and better, and its In-Mold construction that binds together the helmet’s EPS foam and outer hard shell in one construction, thus eliminating the additional weight of the adhesive that usually glues the outer hard shell with the inner EPS foam in non-In-Mold helmets. Also included in its new lineup are the Wasp

Air, Lazersport’s latest aerodynamic head gear, and the Aero Shell, a plastic helmet cover that snaps into place and protects the rider’s head from wind and rain while still allowing air movement. Visit YKKBikes and its dealers such as Ross Cycle Center (Cartimar Pasay), GGG Cycles and Trading (Tarlac), Sabak Sports & Adventure (Sta. Rosa, Makati, and Alabang), Decimal Cycle Supply (Quiapo), Bikezilla, and Behind Bars (Baguio) to check out the latest Lazersport products in the country.