Endurance Sports Issue 30 by New Leaf Multimedia

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SPECIAL YEAR-END ISSUE

ELEVATE YOUR GAME IN 2017 ENHANCE PERFORMANCE WITH THESE 42 GEAR & GADGETS 18 TOP ENDURANCE ATHLETES SHARE THEIR FAVE PICKS

HIGH IN THE SKY

EXPERIENCE THE TRIALS AND THRILLS OF SKY RUNNING

BIKE STRONGER RUN FASTER MORE CON GET TE

TR U

THIS AR ICON ITH

FROM PAGES W NT

CTIO N S O N P A G

PLUS: CLARK-MIYAMIT FALLS ULTRA • TRI UNITED 4•LI-NING MANILA RUN • ADIDAS WOMEN FITSQUAD FITFEST

PILIPINAS AKYATHLON 2017 • SOLEUS RUNNING DANCE FEST 2017 • AUDAX 200-KM/300-KM BREVET RIDE

5 MUST-DO LEG STRENGTHENING EXERCISES

IN THIS ISSUE 02 GEAR GUIDE

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

HOLIDAY HAUL: 9 sporty stuff that will help you level up your 2017 tri performance.

10 EXPERT ADVICE 11

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

STRENGTH & CONDITIONING

12 RACE RECAP 14 EVENTS

LOOK FOR THIS AR ICON

INTERNET CONNECTION REQUIRED

EVENT LISTINGS

DECEMBER 2016

FEBRUARY 2017

Color Manila Blacklight Run

3-4 Maybank Powerman

Philippines World Series

40th National MILO Marathon (National Finals)

JANUARY 2017 8

Color Manila Run Year 5 Cebu City Marathon

Corregidor Marathon Audax 200km (Rizal)

Soleus Running Dance Fest

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

editorial team

TIRSO JESUS PARPAN III

publisher

SARAH MORAN

editorial coordinator

RAIZA CABUGWANG

editorial assistant

DARLANNE SUE ONG

jr . art director

RAOUL FLORESCA

4-5 Pilipinas Akyathlon:

The Philippine International Skyrace

contributors sales and marketing

LYCHELLE ANG KAREN ODCENADA

jr . associate publishers production

EDEN BAYSIC

7-Eleven Run

TBR Dream Marathon

production supervisor

Audax 200km and 300km (Subic)

KIMBERLY CLAIRE BERNARDO

production director

MA. FRANCHESCA KATHRYN REYES custom publishing

art director

ANGELICA ANGELES, JOMEL CATANDUANES

graphic artists

Guerilla Race Up North 2017 Tri United Standard

finance and admin

MA. LEONORA MASAGCA

disbursement analyst

LITO TOLENTINO

admin assistant executivei

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN

directors

CONNECT WITH US! 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 Â© 2014 New Leaf New Leaf Multimedia Outsourcing Inc All Rights Reserved.

LURISA ANN VILLANUEVA

chief operations officer

HAPPY SPORTY HOLIDAY! STILL ON THE FENCE ABOUT WHAT TO GIVE—OR GET—THIS GIFT-GIVING SEASON? HERE’S OUR LIST OF SPORTY STUFF THAT WILL HELP LEVEL UP YOUR 2017 TRI PERFORMANCE, AND MAKE YOUR CHRISTMAS MERRIER TOO!

BY RAIZA CABUGWANG

BROOKS TRANSCEND 3

SHIMANO DURA-ACE FC-R9100

P7,995 | RUNNR, R.O.X., SM

Brooks’ Transcend 3 brainchild spells functional comfort, kudos to its Super DNA midsole that adapts to your every step and provides top-notch cushioning, and its Guide Rails feature that eases your body back into its natural motion path. As the brand’s most technically-advanced pair of running shoes, the Transcend 3 is a perfect holiday present for the running buff on your list, thanks to its heeling (pun intended) power courtesy of its rounded heel that minimizes joint stress, and its laser-cut mesh that enhances the shoes’ fit and keeps your feet cool and dry.

Price Available Upon Request

It’s beginning to feel a lot like Christmas! Surprise your fave bike buddy (or gift yourself) with the Shimano Dura-Ace FC-R9100, a killer crankset that has a redesigned teeth profile adapted for race bike specific disc brake systems, and an enhanced design that saves 7 grams of weight while maintaining rigidity. Its optimized crank arm design can strengthen key stress zones, while its 4-arm construction adds strength and rigidity while minimizing weight.

SOLEUS NICK SYMMONDS CONTENDER P3,450 | L Timestudio; Time Gear

Designed in collaboration with gifted 800-meter and 1,500-meter distance track athlete, Nick Symmonds, this watch is worth spending your Christmas bonus on with its three alarms for on-time training, six interval timers to plot workouts with, and 10-run data storage that allows one to compare and track your performances.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

RUNNR DESTINATION CHICAGO MARATHON SOCKS P295 | RUNNR

Is a marathon on your 2017 race calendar? This super lightweight, low bulk, and quick-drying pair of RUNNR Destination Chicago Marathon socks that’s individually molded to each foot to eliminate bunching, makes a great addition to your holiday sports gear purchases.

ASICS GEL-KAYANO 23 LITE-SHOW

P8,800 | Asics stores, selected retailers, and running specialty destinations nationwide

We bet this pro pair will make it to running enthusiasts’ wishlists in a heartbeat. Asics’ Gel-Kayano 23 crows about its FluidFit® upper technology that combines multi-directional stretch mesh with stretch reinforcement to conform to your feet for customized glove-like fit. Its Rearfoot and Forefoot GEL® cushioning systems lessen shock during impact and toe-off phases, while its reflectivity property is designed to enhance visibility during low light hours.

OGIO 9.0 P8,700 | Selected Chris Sports outlets, Primo Cycles, The Brick Multisport Store, Tri Temple

Say “Merry Christmas!” in a sporty way by getting your athletic significant other the Ogio 9.0 bag. This multitasker is everything you want in storage and organization, thanks to its main compartment that promises to fit the bulkiest of items, the backpack-style shoulder straps and padded lip to help you carry gear comfortably, and hideaway stretch mesh helmet storage, plus crush-resistant lockable armored pocket to keep your other sports essentials safe and orderly. It’s also a gem for its highly reflective 3M-Tech fabric that delivers exceptional visibility in low light conditions.

NEWTON MOTION V P8,995 | Runnr, Toby’s Sports

You’ll have your run rivals eating your dust when you slip on a pair of Newton’s Motion V speed and stability shoes. Combining the best of both worlds, this pair extraordinaire features Newton’s EMB (extended medial bridge) platform, which offers more functional support for runners with medial side pronation or a flatter arch. Its also got a lightweight, breathable mesh upper for unprecedented comfort, and an updated pre-molded heel counter that creates better form and fit.

CAMELBAK CHUTE™ P850 (1 liter) | Basekamp, Habagat, Lagalag, Lifecycle, R.O.X., Stride & Stroke, and leading bike shops

LAZER WASP AIR P19,500 | Bikezilla

Cyclists, what better way to reward yourself (or treat your fellow cyclists to) this Yuletide season than to grab the Lazer Wasp Air— an A-Grade aerodynamic head gear that’s a welcome treat for pedal-pushers for its Lazer Advanced Turnfit Retention System, which ensures that the helmet is snug and comfortable on the head, as well as for its integrated lens that can be adjusted to allow air flow into the helmet when needed.

Looking for the perfect stocking stuffer item for your triathlete-friend or family member? The Camelbak Chute™ will never disappoint, credits to its angled spout that provides a high flow of water without sloshing or spilling. Coupled with a spout cap that snaps into place for easy access, and a wide-mouth opening for easy cleaning and water filling, this bottle will definitely send some good cheer to your special someone.

RUNNR facebook.com/RUNNRph • R.O.X. rox.com.ph • SM smsupermalls.com • Asics facebook.com/ASICS • Bikezilla facebook.com/BikezillaPH • Comet Cycle Center cometcycle.com • Toby’s Sports tobys.com Chris Sports chrissports.com • Primo Cycles facebook.com/PrimoCycles • The Brick Multisport Store facebook.com/thebrickmultisportstore • Tri Temple facebook.com/thetritemple Basekamp facebook.com/basekampofficial • Habagat habagat.com • Lagalag facebook.com/lagalagstoremanila • Lifecycle lifecyclebicycleshop.com • Stride & Stroke strideandstroke.com • L Timestudio facebook.com/timestudio P H OTO S CO U RT E S Y O F J I J O D E G U Z M A N , C A M E L B A KC U S TO M B OT T L E S . CO M . A U, S O L E U S R U N N I N G . CO M

ENDURANCE SPORTS | WWW.ENDURANCE.PH

GRATEFUL AND GEARING UP! ENDURANCE SPORTS PERSONALITIES—BOTH PRO AND NEWBIES— SHARE THE GEAR AND GADGETS THAT HELPED THEM UP THEIR GAME IN 2016, AS WELL AS WHAT’S TOPS ON THEIR LIST FOR THE 2017 TRAINING AND RACE SEASON. BY RAIZA CABUGWANG EMMANUEL COMENDADOR, 28 st

1 place (Male Elite category), Anytime Fitness Powerman PH Asian Invitational Duathlon 2016 gear that I really loved: Brooks Pure Connect 3 shoes • brooksrunning.com.ph “It’s lightweight and comfortable.” This 2017, I would love to have: the TYR Special Ops 2.0 Polarized goggles P1,179 | Toby’s Sports (Glorietta 4)

“I like its cool design as well as its polarized lenses, which allow me to easily navigate my way in the water.”

BENNY ALLEN, 31 rd

3 place, 2013, 2014, and 2016 XTERRA World Championships 2016 gadget I really loved: the Stages Carbon GXP power meter • stagescycling.com “This power meter preserves the structural integrity of the crank while accurately measuring your power. It has no moving parts, no wires, and is protected by its highstrength housing.” This 2017, I would love to have: the Giant Bicycles XTC Advanced 29er 0 (2017) • giant-bicycles.com “It’s race-ready in its 29-er form but you can still switch it up and convert it to 27.5+, or even go single-speed, making it a true do-it-all XC machine for whatever terrain and conditions you’ll face.”

ENDURANCE SPORTS | WWW.ENDURANCE.PH

LIZZIE ORCHARD, 30 Champion of 2016 XTERRA Philippines, XTERRA New Zealand, and XTERRA Asia-Pacific; 7th placer, Xterra World Championship; 6th placer, ITU Cross Triathlon World Championship 2016 gear I really loved: Sailfish G-Range Wetsuit • sailfish.com “It’s flexible, comfortable, and it allows me to have a great neutral swimming position in open water.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

GAËL LE BELLEC, 28 two-time Long Distance Duathlon World Champion (2014 and 2015) 2016 gear I really loved: Mizuno Wave Rider 19 shoes P5,995 | Mizuno SM Megamall

“It provides perfect foot support that complements my running style.” This 2017, I would love to have: the Scott Palani shoes • scott-sports.com “These shoes are well known for trail running but they are also very efficient on the road.”

IAN BANZON, 28 podium finisher in triathlons; former National Women’s Water Polo team member 2016 gadget I really loved: Suunto Spartan Sport Sakura watch • suunto.com “It’s got the most accurate GPS and it doubles as a touchscreen smart watch. It can also track a wide range of activities, such as heart rate and recovery time. It also comes in super-cute pink color.” This 2017, I would love to have: the Mission Techknit Cooling Towel P898 | Chris Sports (SM North)

“It’s a handy partner and it dries fast so it doesn’t smell once you store it after using.”

KATY DUFFIELD, 31 1st place, 2014 Ironman 70.3 Gurye Korea; 2nd place, 2014 Ironman 70.3 Putrajaya; 3rd place, 2015 Ironman 70.3 Cairns; 3rd place, 2014 Ironman 70.3 Busselton 2016 gear I loved: the Oakley RadarLock Path Prizm Field sunnies

P19,595 | Oakley (SM Aura)

“I wouldn’t leave home for a run without them. They are lightweight, comfortable, and offer outstanding sun (and bug) protection.” This 2017, I would love to have: the TYR Hurricane Freak of Nature wetsuit • tyr.com “I’ve raced in one for the past five years and I wouldn’t wear anything else. I love mine to bits but after many years of racing it has seen better days.”

ENDURANCE SPORTS | WWW.ENDURANCE.PH

EDWARD VINCE JARED MACALALAD, 20 Asian Triathlon Confederation scholar; participant in the 2015 ITU World Triathlon Championships Chicago, the 2016 Quarteira ETU Triathlon European Cup, the th 2016 Tongyeong ITU Triathlon World Cup; 9 place, 2016 Hatsukaichi ASTC Triathlon Asian Championships; th st 5 place, Portugal Sprint Triathlon Cup 2016; 1 place, Male, 20-24 age group, Maybank Powerman PH World Series Duathlon 2016 gear that I loved: De Rosa SK Pininfarina # Nero Rosso Fuoco P203,500 (frameset only) | Corsa Cycles

“This super bike elevates my performance during training and in my races. The high-grade carbon fiber built by frame builders in De Rosa’s factory in Milan, Italy provides a very stiff, stable ride without compromising comfort.” This 2017, I would love to have: the De Rosa Formula King bike P286,000 (frameset only) | Corsa Cycles

“It’s the ultimate De Rosa Formula King bike with a higher level of speed and precision.”

JAYLINE BALATIBAT, 32 2016 Challenge Roth and 2014 Ironman Malaysia finisher; podium finisher since 2012 in the Tri United series 2016 gear that I really loved: TYR Special Ops 2.0 Polarized goggles P H OTO S CO U RT E S Y O F H I CO N S U M P T I O N . CO M , FA C E B O O K . CO M / B U B B P, J A M I L B U E R G O , E G LO B A LC E N T R A L . CO .U K , A C T I V I T Y T R A C K E R W O R L D . CO M , S LO W T W I TC H . CO M , S A I L F I S H . CO M , E VA N C YC L E S . CO M , F I N I S H E R P I X , N E W TO N R U N N I N G . CO M , F I N I S I N C . CO M , FA C E B O O K . CO M / K AT Y. D U F F I E L D .1, O A K L E Y. CO M , T Y R . CO M , E D WA R D V I N C E J A R E D M A C A L A L A D , E D WA R D V I N C E J A R E D M A C A L A L A D ’ S T E A M M AT E S , D E R O S A . P H , FA C E B O O K . CO M / I A N . B A N Z O N , S U U N TO . CO M , C H R I S S P O RT S . CO M , FA C E B O O K . CO M / N O R M A N . PA S C U A L , R O K A . CO M ,

P1,179 | Toby’s Sports (Glorietta 4)

“It’s got a comfortable fit. I also love its polarized lenses, which reduce the glare during swim, especially if you are swimming in the sun’s direction.” This 2017, I would love to have: the Stages Carbon power meter for SRAM stagescycling.com "This is highly recommended by my coach as this would help me better track my improvement and power output while on the bike."

MITCH ROBINS, 28 multiple Ironman 70.3 champion 2016 gear that I really loved: Newton Men's Distance V

FLORA DUFFY, 29 Three-time Olympian (2008, 2012, and 2016 Summer Olympics); 2016 ITU World Triathlon Series World Champion; three-time XTERRA World Champion (2014-2016) 2016 gear that I really loved: ROKA Maverick X wetsuit • roka.com “It’s the most comfortable wetsuit I have ever used. It’s flexible, it fits well on me, and it’s comfortable on the shoulders. It doesn’t feel restrictive at all. Plus, it is super fast in the water. I feel invincible when I wear it!” This 2017, I would love to have: the Oakley Radar Pace sunglasses

P7,995 | Toby’s Arena (SM MOA)

“They are light, fast, and comfortable.”

oakley.com

“This really new, cool piece of technology can track pace, distance, and heart rate while you’re exercising! Its ability to update you with your pace for every one kilometer you take sounds awesome and would be very useful in my training."

This 2017, I would love to have: the Finis Agility hand paddles • P1,295 | Wetshop (Greenhills) “It could improve my catch and hand position in the water, leading to more efficient strokes.”

KRISTIANE GLENDALE S. LIM, 30 Call center couch potato-turned-elite triathlete; Dipolog Triathlon 103 (Long Distance Male Elite Champion) 2016 gear I loved: Adidas Adizero Adios Boost 2 • adidas.com “It’s light and sturdy, and it lasted longer than any of my previous pair of shoes.” This 2017, I would love to have: the Ameo Powerbreather • powerbreather.com “It’ll help me correct stroke imbalances without worrying about breathing when I’m doing swim training.”

JOE MILLER, 37 professional triathlete since 2014; XTERRA Philippines 2013-2014 champion (Filipino th Elite Men’s Category); 5 place, 2016 XTERRA Asia-Pacific Tour Championships (Langkawi, Malaysia); three-time XTERRA World Championship finisher (Maui, Hawaii) 2016 gear that I really loved: Merrell All-Out Crash P4,590 | Merrell (Market! Market!)

“As an off-road athlete, I’m exposed to mud, rocky mountains, uphills and downhills, and wet and dry land. These shoes are perfect for such conditions and meet the demands of the competitions I join all over the world.” This 2017, I would love to have: the Specialized S-Works Stumpjumper 29 P140,000 (Hardtail) (frame only) | Dan’s Bike Shop

“This hardtail ride is perfect for me because I like simple and light bikes since my sport entails a lot of climbing and bike-carrying along the race course.”

ENDURANCE SPORTS | WWW.ENDURANCE.PH

JOHN PHILIP DUEÑAS, 29 nd

2 place, (Male Filipino Elite), 2014 and 2015 rd Cobra Ironman 70.3 Philippines; 3 place (Male Filipino Elite), 2013 Cobra Ironman 70.3 rd Philippines); 3 place (21km category), Standard Chartered Hong Kong Marathon 2013); champion (21km run), 2012 Sundown Marathon 2016 gear that I really loved: Asics Tartherzeal 3 shoes • asics.com “It’s super light and its grip is strong when running on a wet or dry surface. It’s perfect during uphills, downhills, and especially on flat courses.”

two-time Ironman finisher; 14-time Ironman 70.3 finisher; 2015 SBR. ph Coach of the Year, ITU Level 2

AMALE JOPSON, 43 Boston Marathon 2014 finisher; & Boston Marathon 2017 qualifier 2016 gear that I really loved: Funkita Racerback Two-Piece Super Supreme swimsuit • P2,800 | facebook.com/

Certified Triathlon Coach 2016 gear that I really loved: Roka R1 goggles • roka.com “I love its wide visibility lenses, which are perfect for open water swimming”

neptuneactivesph

“I love the funky design on the suit’s chlorine-resistant material. I also like the fact that I can wear the top for cycling and running.”

This 2017, I would love to have: the Giro Aerohead Ultimate MIPS

This 2017, I would love to have: the Newton Distance Elite • newtonrunning.com “Its classic 4-lug platform and seamless upper make it feel fast, light, and efficient. It’s also great for both high and low distance training and racing.”

P17,500 | Primo Cycles

“Aside from its aerodynamic effect, you can really look like a badass cyclist.”

BENJAMIN L. RAÑA JR, 31 2011 Ironman World Championship finisher; three-time Ironman-distance finisher; 2nd place, (Filipino Elite category), 2016 Century Tuna Ironman 70.3 Subic Bay; 2nd place (Filipino Elite category), 2016 XTERRA Albay; 2nd place (Filipino Elite category), 2016 Tri United 2 and Tri United 3 2016 gear that I really loved: Zoot Sports Ultra Kiawe 2.0 • zootsports.com “This is my favorite pair of racing shoes; they’re light and responsive.”

BUBBLES PARAISO, 32 2nd place relay team (2016 Cobra Ironman 70.3 Philippines Asia-Pacific Championship;) 1st place age group and 3rd overall in Female Short Distance category (2016 Maybank Powerman Duathlon World Series 2016) 2016 gadget I really loved: Garmin Forerunner 920XT P28,950 | Garmin Center (Ortigas)

“Little did I know that I would end up using this for what it’s really made for—triathlon. I love how it tracks my speed, heart rate, and calories burned. It even counts my sleeping hours.”

ENDURANCE SPORTS | WWW.ENDURANCE.PH

MIRIAM VAN REIJEN, 33 2010 Rotterdam Marathon (personal best of 2 hours th and 41 minutes); 5 place, 2016 Powerman Denmark th European Championship); 5 place, 2016 Powerman Zofingen World Cup; champion 2016 Powerman Ulm 2016 gear that I really loved: Felt IA 14 P215,000 (whole bike) | Primo Cycles

“The 60mm Swiss Side wheels on that bike are my favorite as they make me feel both safe and fast."

This 2017, I would love to have: the Swiss Side Disc Wheel Available on 2017 • swissside.com

“I would really like the Swiss Side Disc Wheel, to be launched in 2017. Only German triathlete and 2009-2010 Ironman 70.3 World Champion, Micheal Raelert, has been cycling with this wheel so far, and I would really like to have this on my bike too!

P H OTO S CO U RT E S Y O F E G I R O . CO M , S H E R R I E T P H OTO G R A P H Y, J O S E P H M I L L E R , C A . S H O P. R U N N I N G R O O M . CO M , S P E C I A L I Z E D . CO M , H E R B A L I F E , Z A P P O S . CO M , A S I AT R I . CO M , FA C E B O O K . CO M /J O H N P H I L I P. D U E N A S ,T E S T. B E L I E V E I N T H E R U N , CO M , P O W E RTA P. CO M , O U T D O O R G E A R L A B . CO M , T Y R . CO M , A M A L E J O P S O N , S W I M W E A R S H A C K . CO M . A U, N E W TO N R U N N I N G . CO M , J A I M I E P E E T E R S , F E LT B I C YC L E S . CO M , M I R I A M VA N R E I J I N .

NORMAN PASCUAL, 40

This 2017, I would love to have: the PowerTap P1 power meter pedals P69,000 | Bikezilla “These power meter pedals are very helpful during training and competition. These help check your legs’ power resistance so you’ll be guided on the amount of watts to expend, or how much intensity to apply.”

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

LEVEL UP TO THE SKY

WHAT IS SKYRUNNING? ARE THERE OPPORTUNITIES LIKE THIS FOR ENDURANCE ATHLETES IN THE PHILIPPINES? HERE’S WHAT YOU NEED TO KNOW IF YOU’RE INTERESTED TO TAKE YOUR ENDURANCE SPORTS ADVENTURE “HIGH ABOVE THE THE GROUND”. BY NINA DACANAY vividly recall my first-ever encounter with Mount Ugo. It was in 2002 when I first climbed it—2,150 meters—as a final requirement to earn the distinction of“Loyola Mountaineer.” It’s a major climb that takes three days to scale up and down, including pitching a tent for two nights, and carrying liters of drinking water in accordance with the Basic Mountaineering Courses we learned. In the years that followed, I turned to road running and occasional adventure races. These gave me the mileage that city living conveniently allowed. But the road can be hard on the body and the monotony left me wanting for something new. Fast track to 2005, when I tagged along with fun and outdoor-loving friends for a different kind of long-slow distance run. They convinced me that it would help cure the monotony of road running. The plan was to run from Baguio City up to the peak of Mt. Ugo and run down its Kayapa side, then back to Baguio all in one day. With only a light day pack consisting of water, energy gels and some trail food, we claimed a fantastic and energizing experience—all 60 kilometers of it. Definitely one for my books. Little did I know that this escapade would be the humble beginnings of my entry into Skyrunning. Skyrunning is high-altitude mountain running at heights reaching at least 2,000 meters above sea level. The distances range from 20 kilometres to 42 kilometers. Skyrunning disciplines include events such as—

GOT A QUESTION? 10

SkyRace (20-30km) SkyMarathon (30-42km) UltraSkyMarathon (43km up) Vertical Kilometer (1,000-meter climb over a variable terrain with substantial incline not exceeding 5 kilometers in distance) SkySpeed (100 meters or more vertical climb and more than 33 percent incline) SkyScraper (indoor version of SkySpeed) SkyBike (duathlons with a MTB and a skyrunning segment) SkyRaid (team skyrunning races over long

THOSE WHO HAVE A MORE COMPETITIVE SPIRIT, AND LONG TO PUSH AND BE PUSHED CAN GET A NATURAL KICK OUT OF IT. distances combining other sports such as cycling, skiing, climbing), and SkyTrail (races with a minimum of 15km in distance over paths and trails that are less than 10% asphalt that do not fall within the parameters of other disciplines over 2,000m). What makes Skyrunning interesting is that it combines the sport of running and mountaineering. Nature lovers will surely enjoy this! But it can be considered extreme

and not for newbies. Those who have a more competitive spirit, and long to push and be pushed can get a natural kick out of it. It’s never too late to start learning. But you’ll be at an advantage if you’ve got some experience in trail running or mountaineering (or both). These are high-altitude trail events after all, where your stadium is the wilderness, where you can get lost, trip on a tree root, lose your balance, fall into a ravine or off a cliff. The higher you climb or run, the longer you can fall. So knowledge of trail running and mountaineering basics such as techniques in running downhill on uneven rocks, first aid or basic navigation will go a long way when skyrunning. Adding to the risk in skyrunning is access to medical assistance. Unlike road run races where the route is easily accessed by car or ambulance, skyrunning events are on mountain terrain wherein extraction is not immediate and not without difficulty. Another unique factor in skyrunning is altitude sickness. The higher the altitude, the thinner the air becomes. This means there is less oxygen which your body can access. Lack of oxygen in your system, which leads to altitude sickness can manifest in different ways depending on the person: headaches, nausea, sleepiness, edema. These affect one’s concentration which is doubly critical when treading on high altitude trail. The best way to prepare and train for skyrunning is to do trail running over progressive distances and altitude while observing the effect of fatigue and less oxygen on your body, so you can adjust accordingly. On February 5, 2017, the Philippine Skyrunning Association (PhilSky) brings back the Pilipinas Akyathlon, the first skyrace in the Philippines, in partnership with the local government and Department of Tourism. Staged in Mt. Ugo, Benguet, the event which was first held in 2012, is an out and back race that starts at the barangay hall, through the lush pine tree forest and vast views, up the peak and back. This year, there is a 20-km short course to complement the more challenging 35-km course. The Pilipinas Akyathlon event is a pioneering adventure race that brings to its participants the warmth of the local community of Barangay Tinongdan and the rejuvenating beauty, and fresh air of the Cordillera range. If you’re an endurance athlete who wants to up your game in 2017, try out skyrunning. The Pilipinas Akyathlon can take your mountaineering, road running and trail running skills to their next natural progression. Visit: www.skyrunning.com and www. skyrunningpilipinas.com for more information. Register for the Pilipinas Akyathlon at www. raceyaya.com NINA DACANAY

Nina Dacanay is a Human Resources practitioner who recharges through sport, travel, coffee, and adventure. She is a member of Team David's Salon, a former secretary-general of International Skyrunning Federation, and former president of the Philippine Skyrunning Association.

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

ENDURANCE SPORTS | WWW.ENDURANCE.PH

PHOTO COURTESY OF SHUTTERSTOCK

E X P E RT A D V I C E

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

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

LIFT YOUR WAY TO A STRONGER BIKE AND RUN SPLIT

BY RAOUL FLORESCA

n my early years into the sport of triathlon, I was plagued by leg injuries and cramps on the bike and run legs throughout each season. As endurance athletes, we tend to focus on the disciplines specific to our respective sports so I thought that more saddle and run time would be the cure. Despite doing so, the injuries and cramps continued. Then I realized that since I got into endurance sports, I had stopped going to the gym. Big mistake. Many coaches still incorporate strength and conditioning workouts in their athletes’ programs, particularly for the legs and core. When properly incorporated in a training program, especially during the off-season, leg strengthening workouts will do wonders to your performance. We’re not talking about hitting the gym everyday; two to three times a week is all you need. Here are a few of my favorite leg strengthening exercises, some of which I do up to twice a week. If you are new to strength exercises, try these with little or no weight first to get used to the movement, before adding any weight.

I L LU S T R AT I O N S BY D A R L A N N E S U E O N G - D E L A C R U Z

BACK SQUATS. Warm-up with an Olympic bar and do 10 squats while resting the bar behind your neck. Keep your feet shoulderwidth apart with your toes pointed slightly outward. Back should be straight and chest out. Go as low as you can, making sure you don’t curve your back. Exhale as you stand and look forward or up as you stand to go back to the starting position. Work your way up to your max weight and do 5 sets of 5 reps each (for max weight, start at 60% of body weight then add more weight as you progress into the program). This exercise develops the quads, hip flexors, glutes and hamstrings.

KETTLEBELL SWINGS. Grab kettlebell with both hands and stand with feet hip-width apart. Bend your knees slightly to allow the kettlebell to swing between your legs. Instead of swinging forward with your arms, create an explosive forward movement with your hip to swing the kettlebell to eye level while keeping both arms straight. Activate the core to keep the back straight while lowering the kettlebell to the starting position. Continue swinging without lowering the weight. Do 2 sets of 10 to 12 reps. This exercise strengthens the posterior chain, particularly the glutes and back muscles.

TOWEL TOE PULL. An often-neglected part of the leg is the foot. My sports doctor taught me this simple exercise after my first bout with plantar fasciitis. Doing this exercise every morning and evening was instrumental in getting rid of this dreaded injury. Set a towel on the floor, in front of a chair or at the edge of a bed. Sit down and rest your feet on the edge of the towel. Pull the towel towards you by curling your toes. Keep curling until the entire towel is under your feet. Repeat. You’ll be surprised how this simple movement can benefit your run.

DUMBBELL LUNGES. Stand with your feet together and hold a dumbbell in each hand (start at 20 pounds for men, 10 for women). Take a step forward with your right leg until your left knee touches the ground. Maintain a 90-degree angle in the right leg. Step forward with the left leg and take another step, this time with the left leg. Keep your back straight and chest out. Do 2 sets of 10 reps per side. This exercise hits the quads, hamstrings and glutes.

DEADLIFTS. You can do these with a barbell or dumbbells. Lift the bar or dumbbells to your shin while keeping your back straight and core tight. Keep your knees bent. Lift the weight by straightening your knees to a standing position. Keep your core tight (don’t curve your back) and keep the weight above your shoes in order to avoid stressing your back. Do 2 sets of 10 reps. Deadlifts are an excellent exercise to develop your hamstrings, glutes and lower back.

COACH RAOUL FLORESCA

is a triathlete, triathlon coach, and co-founder of The Tri Temple.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

CLARK-MIYAMIT FALLS ULTRA: FILIPINO BET DOMINATES 50-MILE TRAIL ULTRAMARATHON NOVEMBER 27, 2016 |

PHOTOS COURTESY OF CM50, ACTIVE PINAS, JOSE RAMIZAREZ, EVA MARIE SOQUENA, AU BARRAMEDA, AND JOREB VALDEZ

Local favorite Manolito Divina bested international competitors to win the 2016 Clark-Miyamit Falls Ultra, earning him his third Championship title for the 50mile (80.5-km) race, and locking in the performance points to win the 2016 Asia Trail Master (ATM) Championship title. Divina slugged it out against a deep field of international runners, which included ATM leader Norwegian Jan Nilsen and last year’s champion Arief Wizmoyono of Indonesia. “Dati pangarap ko lang ito,” said Divina of his three-peat win. “Sa pagsisikap ay nanalo ako sa tatlong sunud-sunod na taon,” he added. (“I used to dream of this…But through hard work, I won three years in a row.”) A total of 550 points is awarded to the champion of a super-trail (50-miler). Divina acquired three super trail wins to gain the title of Asia Trail Master champion. Divina, Wizmoyono, Kristian Joergensen (Denmark) and Nilsen led the race at the start. Divina however, pulled away after the second checkpoint and held on to it until he crossed the finish line in 10:21:52. Local runners James Tellias and Louie Ganayan overtook other international runners and were 10 minutes behind Divina at the 25th kilometer. Wizmoyono, hoping to defend his title, caught up with the two locals as they headed to the peak. Nilsen, clawed back to take third place again in the last 25 kilometers of the race. Tellias, however, did not give up on hopes for a podium and clocked in 11:21:26, a bittersweet second behind Wizmoyono (11:21:25) In the women’s category, Sandi Abahan and Majo Liao ran neck-to-neck until they reached the turnaround point at Miyamit Falls. Abahan edged Liao on their way down and kept the lead from thereon until crossing the finish line in 13:41:10. Liao came in more than a half-hour later to finish second in 14:13:24. Cherry Chung finished in third place 15:55:15, a photofinish with just enough time to catch her flight back to Hong Kong. Divina is a family man of modest means with great dedication to training for the gruelling sport of off-road ultramarathons. So it isn’t the workouts that are daunting, but the financial constraints he had to overcome. “Ang pinakamahirap na part na pinagdadaanan, honestly ’yung financial. Kasi sa registration, accommodation, nutrition para sa race at para din sa pamilya ko, sapat lang ang sahod ko,” Divina says. He’s grateful to the trail running community and friends who 12

ENDURANCE SPORTS | WWW.ENDURANCE.PH

helped chip in these past years to help Divina. “Salamat sa aking mga kaibigan, ganu’n din po sa trail running community na nagtulong-tulong para matuloy ko ang mga pangarap ko,” he added. (“Thanks to my friends and the trail running community who came together to help so I could achieve my dream.”) Gun start was 1 a.m. Sunday at the Clark Parade Grounds inside the Clark Freeport Zone. The 6th staging of the race is considered as the toughest edition with some changes in the route that included very steep ascents. The humid weather at the start took a toll on most runners, including Beijing’s top runner Xu Xuitao who had to withdraw midway through the race. Fog and mist welcomed the runners as they reached the peak with slight clearing for the mountain range to showcase its beauty and soothe the runners’ fatigue. The iconic Miyamit Falls, the race’s rest point turnaround, is always a beauty to behold. The traverse along the river bed of Pasig-Potrero River, the connecting hills with Aeta Villages and Sacobia River is the last obstacle for the runners. No one was spared by the mild heat of the sun due to sparse clouds on their way back. In the 60-km category, Joseph Gentoleo won the

championship, finishing in 8:51:10 followed by Roland Wangling (8:56:40), and Drexer Dino (8:56:41). On the distaff side, Prudence Chakas (11:09:04), Judith Besillo (11:53:50), and Chiara Tolentino (13:43:15) took the top three spots. "This is the most competitive edition of the CM50," says Jonnifer Lacanlale, CM50 race director. “We have seen trail running growth in the Philippines with each edition of CM50. Trail runners have learned to race smarter given the presence of some of the best international runners. More than anything, it is the camaraderie that the race brings that makes CM50 special. With locals, veteran runners and our CM50 crew deployed along the course, runners were assured they would be well taken care off. Everyone gathered and waited for the last runners to cross the finish line,” said Lacanlale. Despite the difficulties posed by the CM50, most runners return each year to repeat the feat and set personal bests like Divina. This year, six runners were awarded a Hall of Fame award for finishing five consecutive editions. Majo Liao, Koi Grey, Simon Miranda, Aldean Lim, George Javier, and CJ Paran earned the 2016 Baddest Ass award. Visit www.cm50ultra.com or www.raceyaya.com for complete race results.

LI-NING MANILA RUN 2016

DECEMBER 3, 2016 | SM MALL OF ASIA, PASAY CITY PHOTOS COURTESY OF RUNNING PHOTOGRAPHERS.

Fitness enthusiasts and first-time runners, local and and foreign athletes, professionals and students and children converged at the Seaside Boulevard and Palm Coast Avenue of SM MOA as they participated in the second year of Li-Ning Manila Run. The event was sponsored by a leading sports brand in Asia, providing sporting goods like footwear, apparel, accessories, and equipment designed for professional and leisure sports purposes. The run event promotes the brand’s campaign “make your way” by gathering different kinds of runners from all walks of life. Categories available during the run were 5km, 10km, and 21km. To view full race results, visit: http://myrunti.me/#/race/LiNingManilaRun2016/results

2016 TRI UNITED 4

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WINNERS

NOVEMBER 27, 2016 | CLARK, PAMPANGA

MALE

PHOTOS COURTESY OF BIKE KING.

15-17

It’s been another successful year for Tri United series, organized by Bike King, as the fourth and last leg for the season kicked off last November 27 at Fontana Leisure Park, Clark, Pampanga. A total of 786 triathletes joined the beginner-friendly sprint distance event that featured a 600m swim in the Olympic size pool of the water park, 20k bike course around the Clark grounds, and a 1-lap, 5k run on the rolling paths of the resort. It also had a relay category for triathlon teams, families or friends who are just getting into multisport.