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INTERACTIVE EDITIONS! OC T OBER 20 14 | ISSUE 12

SINGAPORE

(FROM LEFT TO RIGHT)

Tessa Seet, Lam Wai Kit, Claire Yee, Lim Yu Jin, Koh Ting Ting

INSTRUCTIONS ON PAGE 1

WHAT TO PACK ON YOUR NEXT RACE OVERSEAS ENRICO V. SHARES HIS EXCITING GLOBE TROTTING EXPERIENCES EAT RIGHT ON THE ROAD

SWIM TO VICTORY

THE SIM AQUATHLON TEAM TALKS ABOUT TRAINING & TRAVELLING TOGETHER STRONGER SHOULDERS NOW • ANATOMY OF A BIKE • R ACE REC APS

FULL SPEED AHEAD. 2015 IS HERE. Launching in stores on 1st November2014. 2014. 1 November

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this month

editorial team

POCH BERMUDEZ e d i t o r i a l d i r ec t o r

CHUA JING ZHI co m m u n i t y e d i t o r

WILLE LOO a d v is o r

MIKKE GALLARDO c r e at i v e d i r ec t o r

SARAH MORAN

r eg i o n a l e d i t o r i a l co o r d i n at o r

RAIZA CABUGWANG NICOLE ORENZA e d i t o r i a l a s s is ta n t s

DARLANNE SUE ONG

j r . a r t d i r ec t o r , i n t e r a c t i v e e d i t i o n s

SAUL ANTHONY SIBAYAN SEAN SIM

[02] GEAR GUIDE [04] EXPERT ADVICE [05] FEATURE [07] NUTRITION & DIET [08] COVER STORY [10] STRENGTH & CONDITIONING [11] FEATURE [12] RACE RECAP [14] EVENTS [15] FASTEST SINGAPOREANS

co n t r i b u t i n g e d i t o r s

JING LEJANO co p y e d i t o r

HARVIE DE BARON CARMELA PATRICIA PEARSON RAZIF YAHYA KELVIN NG SHEM LEONG

EDITOR’S NOTE

co n t r i b u t o r s

sales

marketing team

We often love to improve our performance by training harder and smarter, and recovering better. Not as much attention is paid, however, to taking care of our family and friends, and organizing our travelling plans when going on races overseas. If you look at some of our more successful counterparts, however, you might realize that most of them mindfully manage who they hang out with. They also pay as much attention to their race travels plans. Friends, teammates, and family play important roles in the consistency of our training routine, and together with good management of travel plans, determine our state of readiness when we toe the line. In this issue, we hope to provide you with interesting inputs and insightful perspectives on teamwork and racing. Enjoy!

KAREN ODCENADA

r eg i o n a l m a r k e t i n g

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HAIRUL KUNJU

marketing

d is t r i b u t i o n e x ec u t i v e

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STRENGTH & CONDITIONING

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FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

EXPLOSIVELY EFFECTIVE

FRANCIS CALUAG

WHAT MAKES PLYOMETRICS SUCH AN EXCITING AND ENHANCING TRAINING PROGRAM BY SAUL ANTHONY SIBAYAN Jump training, or plyometrics, is a high-intensity routine involving explosive movements to promote power and strength. However, you cannot simply jump up and down and expect to be powerful. When done incorrectly, plyometrics may cause more harm than good because of its intense nature. Proper landing (for lower body exercises) and catching (for upper body exercises) is very important in plyometrics. That being said, plyometrics offers a number of benefits for the active athlete. Not only does it promote power, it can also reduce the chances of injury. When you land softly, it promotes eccentric contractions. Such movements use muscles to act like springs or shock absorbers. Indeed, a 2003 study which appeared in the Journal of Orthopaedic & Sports Physical Therapy, reported that an eccentric-resistance exercise protocol not only plays a part in the enhancement of high-power sport activities, it is also instrumental in the prevention and rehabilitation of sports-related injuries and other bone and muscle impairments. Several studies have also found plyometrics to produce a positive effect on the biomechanics of the lower extremities. Combining plyometrics with balance training is also recommended to make the most out of the pre-season training of female athletes. Can plyometrics help you get better in endurance sports? Running and jumping are similar in some respects. They both have a push-off and flight phase. Surging needs more powerful movements. With a progressive plyometric program, you will not only improve your power, but enhance the quality of your movements. Do you have what it takes to make the leap? Consult with a health and fitness professional before making the jump to plyometrics.

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Stand tall, feet at shoulder width apart, and look straight

Do an athletic stance by simultaneously moving your hands down and your legs in a partial squat position.

Explosively move towards the box

Focus on landing softly with feet at shoulder width apart for stability.

With a progressive plyometric program, you will not only increase your power, but enhance the quality of your movements.

WEIGHT TRAINING FOR KIDS

No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Community Media Solutions Pte Ltd. The views and opinions expressed in this magazine are not necessarily those of New Leaf Community Media Solutions Pte Ltd. For comments, feedback, and advertising inquiries contact: sbr@newleafmedia.com.sg

PHOTOS FROM SHUT TERSTOCK .COM.

With proper adult supervision, resistance exercises can be good for children

Is it safe to engage children in resistance exercises? Sports professionals think so. In 2009, the National Strength and Conditioning Association (NSCA) published a position statement in the Journal of Strength & Conditioning Research noting the benefits of a properly designed and supervised resistance training program for the youth. Not only is such a program relatively safe for the young, it can enhance their muscular strength and power, improve their cardiovascular risk profile, enhance their motor skill performance, and increase their resistance to sports-related injuries. Engaging in resistance exercises will help them develop good lifestyle habits, and could even improve their psychosocial well-being. It must be emphasized, however, that resistance training for teens and children must be supervised by qualified professionals who should provide safety guidelines and proper lifting instructions, stated Dr. Avery Faigenbaum in “Resistance Training Among Young Athletes: Safety, Efficacy, and Injury Prevention Effects,” which appeared in the British Journal of Sports Medicine last 2010.

*THE STUDY IS ENTITLED “ECCENTRIC MUSCLE CONTR AC TIONS: THEIR CONTRIBUTION TO INJURY, PRE VENTION, REH A BILITATION, A ND SPORT.”

SWIM BIKE RUN SINGA PO RE | ISSUE 09

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OFFICIAL MEDIA OF KDF MILLENNIUM RIDE 2014

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OFFICIAL TRAINING PARTNER

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OFFICIAL S WMULTISPORT I M B I K EMAGAZINE RUN SING A PORE | ISSUE 12

GEAR GUIDE SCICON AEROTECH EVOLUTION

Designed to optimize load, safety, comfort, and handling, this case can hold any racing bike frame (up to 62cm) and carbon frames with seat extensions. With reinforced TSA KeyLocks, KeyLock bumper driver, and practical strap, the AeroTech Evolution is the best hard bike case in the market. RRP S$1400 www.cycleworx.com

THE TRAVELLING TRIATHLETE

BRING THESE THINGAMAJIGS ON YOUR NEXT RACE OVERSEAS

2XU COMPRESSION PERFORMANCE RUN SOCKS

Its PWX compression fabric with zoned breathability panels for maximum airflow, comfort, and graduated fit promotes circulation, contributing to optimal muscle performance and faster recovery. These are the most technically advanced performance compression socks in the market. RRP S$69 www.keypowersports.sg

SWIM BIKE RUN SING A PORE | ISSUE 12

SUUNTO AMBIT3

An upgrade of the Ambit2, the Ambit3 is waterproof allowing you to check your heart rate while swimming. It also features bluetooth smart sensor support, daily activity monitoring, and smartphone workout uploads and notifications. RRP $899 www.green-pasture.com

PHOTOS COURTES Y OF W W W.Z3R0D.COM, W W W.OA KLE Y.COM,W W W.SPECI ALIZED.COM, W W W.SUUNTO.COM, A ND W W W.HEDC YCLING.COM. W W W.GI A NT-BIC YCLES.COM

BY NICOLE ORENZA

TEKTON LONG ARM 9 PIECE ALLEN BALL END KEYS

The chrome vanadium steel wrenches are heattreated with black-oxide finish. Its ball hex ends allow up to a 25-degree entry angle to reach around obstructions. The chamfered straight ends insert smoothly into the fastener head, reducing wear. Its long arm wrenches provide extra reach and greater torque. RRP S$24.90 www.yellowcycling.com

ZIPP WHEEL BAG

The dual wheel bag features additional compartments and a stuff sack for race supplies like CO2 cartridges, mini-pump, and spare valve extenders. A thick layer of high-density foam that can soak up bumps surrounds the exterior, and the 1200-denier ballistic nylon cover resists punctures and tearing. RRP S$295 www.facebook.com/pages/T3-Bicycle-GearsPte-Ltd/201662019851028

LEZYNE PRESSURE DRIVE CFH HYBRID PUMP

A hand pump with the convenience of a CO2 inflator makes this an all-in-one inflation system. The CO2 Flex Hose can be used with a threaded CO2 cartridge or with the pump to inflate tires to riding pressure. The pumps are also made of 100 percent CNC machined aluminum for lightweight construction. RRP S$57.90 www.yellowcycling.com

SCHWALBE MARATHON SUPREME ROAD BIKE TYRE

EVOC BIKE TRAVEL BAG

This is the bike travel bag to bring for trips by plane, car, or train. No matter the bike type, everything can be safely stored and ready to go within mere minutes; only the handlebar, the pedals, and the wheels need to be dismounted. Its tilt-protected, impact-resistant carriage features durable, soft skate wheels and sealed bearings. RRP $568.49 www.chainreactioncycles.com

The Supreme is a touring tire designed for longevity under load and is distinguished by its place at the fast and light end of the spectrum. It features a fast-rolling asphalt tread, HD Speed Guard, LiteSkin sidewall, and RoadStar Triple Compound offering outstanding qualities in puncture protection and wet grip. RRP S$70.49 www. chainreactioncycles.com

SWIM BIKE RUN SING A PORE | ISSUE 12

EXPERT ADVICE

O U R PA N E L O F E X P E R T S A N S W E R S YO U R M O S T P R E S S I N G T R I AT H LO N D I L E M M A S

Is training with a group better than training solo? How often should I train with a group and what are the ideal activities?

It’s my first time to race abroad. How should I prepare for it? A: Although I finished my first full marathon at the Standard Chartered Marathon Singapore in 2010, I personally feel that the BMW Berlin Marathon that I completed in 2012 was my first experience in doing a marathon abroad. If you’re planning your first marathon abroad, here are a few tips based on my personal experience: 01 REGISTER FOR YOUR MARATHON AND MAKE THE NECESSARY TRAVEL ARRANGEMENTS The first step towards your first race abroad is the marathon registration. To save time, use Google form and save your details in advance. After securing your registration, look for affordable airfares (the annual MATTA Fair offers a lot of options), accommodation (find one nearest the starting line), and transportation. 02 BE PREPARED FOR A LONG FLIGHT; ARRIVE EARLY Jet lag would be a huge challenge, especially flying from Singapore or Malaysia to Europe or America. Get an aisle seat and try to move around during the flight. Drink water frequently to prevent dehydration. Upon arrival, go for a short run around your hotel. Try to stay awake throughout the day and sleep during the night at your new destination.

03 DO YOUR HOMEWORK Study the route map and weather condition on race day. Determine what clothes you need to wear, either for a warm or cool day. If you can, try to run a few sections of the route to familiarize yourself before race day. If you arrive early, you have time to acclimatize to the new weather. It was cold for me at the start of Berlin Marathon 2012. Fortunately, I prepared with my warm old clothes while waiting for the race to start, which was two hours in my case. Once my body warmed up, I threw away the extra layer of clothes. 04 PRE-MARATHON RACE DAY Put your feet up. Get enough rest, tapering and carbo loading a few days before the big day. Resist the urge to explore the new city. You’ve been training hard for the past few months; don’t destroy your marathon at the eleventh hour. 05 MARATHON DAY It’s the big day. It’s common for runners to be nervous. Once the race starts, your nervousness will go away. Try to enjoy every kilometer. Keep to your pace and hydrate at every water station. Don’t forget to smile for the camera and raise your hands at the finish line. You will remember that moment for the rest of your life. -Razif Yahya, Ultra trail runner, Team Salomon Malaysia, Optic Nerve Athlete, PEKA Ambassador

GOT A QUESTION? E-MAIL US AT SBR@NEWLEAFMEDIA.COM.SG 04

SWIM BIKE RUN SING A PORE | ISSUE 12

_Kelvin Ng, professional runner

PHOTOS COURTES Y OF FREEIM AGES.COM A ND SHUT TERSTOCK .COM

STUDY THE ROUTE MAP & WEATHER CONDITION ON RACE DAY. IF YOU CAN, TRY TO RUN A FEW SECTIONS OF THE ROUTE TO FAMILIARIZE YOURSELF BEFORE RACE DAY.

Whether you train solo or with a group is entirely up to you. There are, however, some benefits that training with a group that training solo can’t offer. By training with a group, you can motivate each other, making it much more fun and enjoyable. Training with a group two or three times a week is also good with increasing mileage requirements and performance goals as you need to be at par with others. If you don’t have a chance to train with a group, then do tempo or short runs to improve your stamina. Training on a hilly route is also good as compared to a flat one.

02 03 04 05

17 09

TRAVELLING WITH YOUR BIKE

07 08 09

■ Deflate your tires slightly. Do not deflate entirely to avoid damage on your rims just in case the bag gets mishandled. Remove the skewers and tape them together.

■ Lessen the number of bike parts sticking out. For instance, remove pedals and tape them together, lower your seatpost to its lowest position, or remove your seatpost and saddle altogether.

THE ANATOMY OF A BIKE HAVING AN INTIMATE KNOWLEDGE OF YOUR TWO-WHEEL COMPANION WILL GIVE YOU A BETTER RIDE.

ILLUSTR ATIONS BY C A RMEL A PATRICI A S. PE A RSON

BY CARMELA PATRICIA S. PEARSON Knowing each and every part of your bike as well as what they actually do will be very helpful when something seems amiss. 01 FRAME: This is the main component of the bike. The size and geometry of the frame differs according to its purpose and the size of the rider. 02 HEADSET: This allows the handlebar and the steer tube of the fork to rotate, allowing the rider to steer the bike towards the desired direction. 03 STEM: This connects the handlebar to the steer tube of the bicycle fork. 04 HANDLEBAR: The equivalent of a steering wheel in cars or a cockpit in planes, it comes in different forms and sizes depending on the bike’s purpose. The brake levers, cyclocomputers, and shift levers are usually mounted on this. 05 BRAKE LEVERS: Mounted on the handlebars, this is what the rider pulls with his fingers to apply the brakes.

Whether you will be travelling long haul or not, it is important to pack your bike properly. Regardless of the bike container (from a simple carton box to an expensive bike bag), the following tips should be useful:

06 SHIFTERS: This is the component that allows the rider to reach his perceived desired gear ratio by moving the chain to the desired chain ring and cassette ring. 07 BRAKE CALIPERS: Depending on the force applied to the brake levers, the brake calipers close to help make the bicycle slow down or stop. This is usually mounted above each wheel. 08 FORK: This connects to the frame, holds the front wheel, and allows the rider to balance the bike and steer towards the desired direction. 09 WHEELS: A pair of wheels is called a “wheelset.” It is designed according to the type of bike it will be attached to. 10 PEDALS: These are the levers being pushed and pulled by the rider’s feet to propel the bicycle. 11 CRANKSET (also known as chainset): This is the biggest contributing component to the ability of your body to transmit

power on your bicycle. This converts the reciprocal motion of the rider’s legs to the circular motion that drives the chain to enable the rear wheel to spin. 12 BOTTOM BRACKET: This connects the crank to the frame and has a spindle and bearings that allow the cranks to rotate. 13 FRONT DERAILLEUR: This moves the chain between the chain rings of the crankset. 14 CHAIN: This metal chain transmits the power exerted on the pedals to the rear wheel. 15 REAR DERAILLEUR: This moves the chain between the rings of the cassette. 16 CASSETTE: This allows the rider to switch from different gears while riding. 17 SEATPOST: This connects the saddle to the frame. It is important that the seatpost height is correct for comfort and riding efficiency. 18 SADDLE: This is the bicycle seat that usually bears the most weight of the rider.

■ Put all the small parts (pedals, skewers, bolts, washers, etc.) together in the bike bag’s pocket or in a plastic taped on the frame. ■ You can never have enough bubble wrap, foam, or frame protectors to protect the frame, rear derailleur, front derailleur, crank, etc. ■ Use a fork protector if you’re using a bike box. Most bike bags have this built in. ■ Label your bike bag properly to ensure that people handling your precious bike bag/box know that there’s a bicycle in it. If needed, label which side of the box needs to be up. Avoid loose items inside the bag. Everything has to be snug-asa-bug inside your bike bag/box.

BIKE ASSEMBLY ■ Do not lose the small

components of each part such as the washers and the small bolts. They may be small but they play a big role in keeping your bike parts together.

■ Service your bike

regularly. This practice avoids corrosion and ensures your bike is functioning perfectly.

■ Use the right tools for

attaching, tweaking, and tuning bike parts.

■ Make sure you grease

up when you’re attaching a metal component to a metal surface (e.g. pedals to the crank arm).

REFERENCES: WIKIPEDI A , AC TIVE.COM

SWIM BIKE RUN SING A PORE | ISSUE 12

A BIG DAY IN A NEW PLACE

HOW NEWBIES CAN PREPARE FOR A RACE OVERSEAS BY SHEM LEONG

START PUTTING YOUR RACE KIT FIVE TO SEVEN DAYS BEFORE YOU ACTUALLY FLY. THIS WAY YOU CAN TAKE YOUR TIME AND RUN THROUGH YOUR CHECKLISTS THOROUGHLY.

PREPARING TO FLY

Send your bike for a full service at least 10 days before you start packing.

That way, you get at least one or two rides on your bike to ensure that it’s been set up properly and everything is good to go. Look out for frayed cables/cable housing, cracked tires, sticky brakes, worn brake pads, rusty/seized/loose bolts (especially around the aero bars). Check your pedals and cleats. If you’ve just replaced tubulars, take them for a spin to make sure they are glued on properly. Pack early. Start putting your race kit five to seven days before you actually fly. This way you can take your time and run through your checklists thoroughly. It will also give you ample time to pick up any last minute items that you may need such as a new race belt or a few of your favorite gels. Use a bike box. No matter how much bubble wrap you use on the frame, a cardboard box is not going to stand up well to the banging around from check-in to baggage claim. Semi-rigid padded soft cases are lighter, but may offer the same amount of protection as a hard case. Don’t forget to stuff 06

SWIM BIKE RUN SING A PORE | ISSUE 12

your other gear into the bike box to save space and offer a little more protection to your bike.

and/or close buddies. Sleep a lot and stay off your feet.

Study the course maps.

and get a sense of any prevalent current, wind, and chop. Practice some swim starts and sighting.

Run those important but neglected errands that you have been putting off. You

Familiarize yourself with the transition zone. If possible, drive the bike course slowly and get the feel for both the tougher sections (climbs/descents/poor road conditions) and the easier portions where you can get into a nice rhythm. All these mental exercises are part of your pre-race visualization process.

or get dehydrated at any time, but don’t stuff yourself at every meal either. Remember that you do not need as much fuel during race week compared to your normal training week.

want to be racing with a clear head.

Take a day off work and give yourself the luxury of a full day before you travel to put it all together. Packing your bike can take anywhere between 45 minutes to three hours, depending on your box, your bike, and your mechanical know-how.

Ask your carrier if there are extra charges associated with checking in a bike box to avoid any last minute surprises at the airport.

PREPARING TO RACE

Stay cool and low key. Don’t rush in and out of the athlete’s village every day to socialize and shop at the race expo. The nervous buzz surrounding a big race is a sure energy zapper. Keep it simple and plan to go in once to pick up the race kit and a second time to check the bike in and buy your souvenirs.

Spend the rest of the time resting, eating well, and chilling out with your family

Pay attention to weather forecasts and make sure you have the appropriate gear. If you are racing in cooler conditions than you’re used to, make sure you have a lightweight spray jacket/ gilet in T1 for the start of the bike leg. It can be removed and stashed into a pocket once the sun has come up and you’ve warmed up. If you are cold and shivering, it is difficult to fire up the pistons.

Training wise, keep everything ticking along with short and easy daily sessions during race week. Take a full day off, one to two days before race day if you feel tired at all. Take a close look at the swim course on the two days leading up to the race. Just play in the waves

There’s no need to get carried away with carboloading for the whole of race week. Don’t let yourself go hungry

If you are racing in much colder conditions, note that sweat rate drops but are not negligible. You will need less fluid but still require a similar amount of calories so make sure that your calories are not ‘locked into’ the sports drink in your bottles. You don’t want to be forced to drink just to get your calories in as this will soon lead to bloating and gastric discomfort. Your nutritional needs may favor solid foods like gels and bars in colder climes, so make sure you have a little extra with you. SHEM LEONG is a triathlon coach with MetaSport, the official training partner of Swim Bike Run Singapore.

PHOTOS COURTES Y OF SHUT TERSTOCK .COM

hen doing a regional race, aim to get to the destination at least three days in advance. This will give you the opportunity to build your bike, finish all the pre-race requirements, and shake off the fatigue from travelling. If you are racing on the other side of the globe, allow for one day per hour of time difference pre-race, especially if you need to acclimatize to different weather conditions.

NUTRITION & DIET

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

CHOOSE WISELY WHEN EATING OUT

THE GENERAL RULE: THE SAUCIER THE DISH, THE FATTIER IT IS. STAY AWAY FROM DISHIES FILLED WITH SAUCE.

Part 3 of 3

TRAVEL, RACE, EAT

HERE ARE A FEW REMINDERS WHEN YOU’VE GOT TO DO A LITTLE TRAVELLING TO PARTICIPATE IN AN EVENT BY HARVIE DE BARON

PHOTOS FROM FREEIM AGES.COM

Most multisport races are usually held outside of the city. Apart from packing all your gear and making sure you have everything you need, you also have to be concerned about what you eat while away from home. A good number of athletes don’t know that what they eat right before the race may affect their performance. So here are a few tips which might help athletes in choosing right and eating well when out of town or out of the country for a race. Bring a refillable water container. Most airports have water fountains that dispense clean drinking

water. You can drink the contents of your container on the way to the final baggage check area and refill after. Hydration is a must whenever travelling. This will also help your body be ready come race day. Avoid consuming excessively salty food when flying. The best way to gain weight immediately when flying is through water retention. Try not to eat the salt-laden peanuts served during the flight and don’t request or purchase any food that contains a lot of sodium like chips and instant noodles. This also follows for the duration of

the trip. If you must have high-sodium food items, reserve it for after the race. Snack on fresh fruits and raw nuts. The best and most convenient snack to bring in your pack is a piece of fruit or a handful of nuts, or both. If there is a supermarket near your hotel, buy some local fruits and raw nuts to keep in your room for snacks. Snacking well is a great way to ensure you eat well. Plan your trip well. No trip is complete without good food. If you want to explore the local cuisine, you can always do so after the race.

MOST ATHLETES DON’T KNOW THAT WHAT THEY EAT RIGHT BEFORE THE RACE MAY AFFECT THEIR PERFORMANCE.

Avoid saucy dishes. The general rule: the saucier the dish, the fattier it is. At a restaurant, you never quite know how much salt and other powders are used to make sauces. It is better to stay away from dishes filled with sauce. Go for lean meats. A piece of chicken breast fillet or a good cut of steak that is not marbled will be good for you. Avoid processed meats. Choose grilled (over a flame, not charcoal) or baked. Now that you have chosen your lean meat, you have to be wise about how it is cooked. Have your steak grilled without butter and as very little oil as possible. Steamed or blanched vegetables are your best sides. With steak meals, what’s fattening are actually the rich side dishes like buttered vegetables and mashed potatoes; not to mention the gravy made out of drippings. So with your meal of lean meat, choose blanched or steamed vegetables, without butter. Water, water, water. Another killer when eating out is the choice of drinks. People often choose sugar-laden options such as iced tea or sodas. If you really want to make the wise choice, water is your best friend. SWIM BIKE RUN SING A PORE | ISSUE 12

SWIM Y R O T C TO VI

ATHLON THE SIM AQU TEAM TALKS INING ABOUT TRAL LING AND TRAVE TOGETHER

t was such an enjoyable Saturday when we met the SIM Aquathlon Team after they conquered the SUniG 2014 event. Get to know what this young and wily bunch has to say about training, teamwork, and travelling.

How often, where, and how do you train? We train three to four days a week, Tuesday to Thursday, at different locations. On Tuesdays, we’re at United World College (Dover) to swim; Wednesdays at Ngee Ann Poly track to run; and Thursdays at Sports Lifestyle Initiatives to swim. Approximately eight weeks before race day, we

will have bricks trainings on Saturday mornings at Sentosa to simulate race conditions. We organize a three-day, two-night training camp for the team every year. It is a way for us to take some time off school, spend quality time together, and train our minds to be more resilient with a robust training program. Although it is physically and mentally gruelling, it feels like an easier ride when you have your teammates as your friends that go through these tough and happy times by your side.

How has training in a team helped you? NG CHEUK TOW: It motivates me to get through school each day as I look forward to trainings at night together with my team. KOH TING TING: Each and every one of them made pain less painful and joy more joyful. MATHEW CHEW YONG XIAN: Aquathlon might look like an individual sport but it isn’t. When your legs give up on you, they don’t. During training and races, they are always cheering for you, giving you the last burst of adrenaline, carrying you to the end. CLAIRE YEE: When I first joined aquathlon, it forced me out of my comfort zone, daring me to overcome the initial hurdles of completing a tough swim workout when my swimming was not the strongest. The encouragement I received from my peers and alumni has always motivated me to push my limits for myself, and for the team. I am proud to be a part of this small yet tight-knit family, and excited to share memorable experiences with them.

What do you think are the traits that distinguish your team from other multisport clubs? Individually, we are strong in different aspects, and we will not hesitate to help guide each other in areas that we can. We know there is a time and place for everything. During training, we push ourselves to the limit but after training, we know how to relax and have fun together.

QUEK HOCK LEONG

JOEL LOW

DARREN TAY

CLEMENT TAN

CHERYL TAN

CHANG CHI YEE

SWIM BIKE RUN SING A PORE | ISSUE 12

Port Dickson International Triathlon, this is an annual trip that the team looks forward to. It is a good platform to compete and experience a different environment than competitions here in Singapore. The whole process of preparing for an overseas trip is a new experience for most of our athletes, competing for the first time overseas. Travelling and living together are the highlights of the trip. It serves as an opportunity for some of our aquathletes to give a try at biking. Another highlight of the trip was riding the bike together along the long stretch of an empty closed highway.

What’s your team dynamics like?

What is your next travel destination?

The team is made up of different personalities, making the team lively as we contribute bits to the years and laughter. Though it may be strange how all of us can stand each other, we all share a common goal and we will motivate one another, be it during training or competitions. This team would not be the same if not for all of our different quirks put together. There is never a dull moment with the ones who make us laugh all the time, the ones who bring us back down to earth, and the ones who take the lead through rough times.

We’re looking into participating as a team in the Nusajaya Triathlon 2014 to be held in November. It is just right across the causeway. The location will be at Johor Bahru.

What are your goals as a team? The club was started by like-minded individuals who shared the same passion for multisport. Though it started small, with the dedication of each successive batch, we have grown into a big family. The team is now six years old. Alumni who have long graduated still come back and train with us and join us for our gatherings. We still support each other no matter the outcome or circumstances that we endure. The bonds that form between all of us serve to be an enduring and rewarding one, something to last, so much so that we are and will be proud to be a SIM aquathlete.

THIS TEAM WOULD NOT BE THE SAME IF NOT FOR ALL OF OUR DIFFERENT QUIRKS PUT TOGETHER. THERE IS NEVER A DULL MOMENT WITH THE ONES WHO MAKE US LAUGH ALL THE TIME, THE ONES WHO BRING US BACK DOWN TO EARTH, AND THE ONES WHO TAKE THE LEAD THROUGH ROUGH TIMES.

What is the major competition for SIM Aquathlon? The main competition that we gear ourselves up to give our best performance would be SUniG (Singapore University Games). This is an annual competition among the five university institutions in Singapore, where we get to pit ourselves against different kinds of competitors. We recently concluded SUniG’14, and the team is pleased with the results. We are very proud of our girls who managed to secure a second position, and the guys who got a third placing for the team and school. We’ll definitely improve our timing and standings next season. One thing we do know at the bottom of our hearts is that each and every one of us in SIM Aquathlon gave our absolute best. Be it the best in cheering on fellow teammates, the best in prepping the racers up, the best in showering moral support, or the best in giving their best in the race, we know that we have each other’s back. Even when you feel like you want to give up or feel low, there is always that little hope out there that someone is cheering you on. Sometimes that’s what we all need to go that extra mile.

PHOTOS BY A DRI A N MONTES A

Are there any overseas events that you have participated in as a team?

MATHEW CHEW YONG XIAN DANNEL LOW

EDDY SOH IVAN TAN

NG CHEUK TOW

SWIM BIKE RUN SING A PORE | ISSUE 12

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

THE PLANK LEVELS UP

HERE’S A WAY OF MODIFYING THE PLANK TO GIVE YOUR SHOULDERS A GOOD WORKOUT BY SAUL ANTHONY SIBAYAN The serratus anterior muscle originates from the upper ribs and is attached to the medial part of the scapula. Also known as the boxer’s muscle, its primary function is to stabilize the scapula. It also helps in the pulling of the scapula forward during the initial catch and recovery phases of swimming.

Here’s an exercise that can transform your boring front planks into something that can save your shoulders. STEP 1 Start in a modified

plank position with your elbows bent and forearms touching the floor. Don’t forget to engage your butt muscles and always keep your back flat. STEP 2 Lower your body while maintaining it in a straight line.

STEP3 While pushing your elbows into the floor, push your shoulder blades apart and simultaneously lift your body. Try to maintain a straight body during the movement.

This exercise not only strengthens your core but also protracts your shoulder blades for scapular stability.

ALIGN YOUR SPINE

NECK AND SHOULDER PAIN IS COMMON AMONG CYCLISTS BUT CAN BE PREVENTED

WATCH THE EXERCISE VIDEO

According to Dr. Nathan Wei, a rheumatologist and author, the importance of posture must not be underestimated when it comes to understanding the neck and shoulder pain experienced with cycling. The way you hold your spine during vigorous (or even leisurely) physical activity has a tremendous effect on your bones, muscles, tendons, nerves and joints. This is especially true for athletes, such as cyclists, who hold flexed postures for prolonged periods. Riding a bike can be hard on the body, but proper conditioning and postural exercise can help you remain healthy and pain-free while on the bike. SOURCE: HT TP:// W W W.LIVESTRONG.COM/A RTICLE/99828-C YCLING-NECK-SHOULDER-PA IN/

DOWNLOAD THE FREE INTERACTIVE EDITION FOR MORE WORKOUTS! 10

SWIM BIKE RUN SING A PORE | ISSUE 12

THE PRACTICALITY OF FUNCTIONAL TRAINING Functional resistance training has been used by many athletes not only to elevate their game, but also to keep injuries at bay. This type of resistance training promotes better performance due to improved joint stability and exercise economy as it stimulates proper neuromuscular firing. This kind of coordination between muscle and nerves differentiates great athletes from mere mortals. These exercises teach different muscles to work in a synchronized way, allowing for specific patterns of contraction and relaxation. The deltoid (bulky shoulder) muscle, for example, is a large single muscle with broad origins and exertions. It has three segments: anterior, medial, and posterior. This kind of muscle has smaller muscles which are independently controlled and activated depending on the intended motion’s direction and line of action segment. This kind of order enables our brain to fine-tune muscle activity to accomplish the desired movement. When strengthening muscles, which mimic a set of movements either from sports or daily life, both the neural and muscular aspects must be engaged. This is vital especially when it comes to movements which demand strength. A newly acquired skill is rarely transferred to other types of movements, even when used by the same muscle group. It doesn’t follow, for example, that a good cyclist would also be a good runner. Both involve the legs, true, but use different movements and firing patterns.

E XERCISE PHOTOS BY PAT GOLOY. DEMONSTR ATED BY TOM TUA SON. SHOT ON LOC ATION AT PRECISION FITNESS

You’ll normally see freestyle swimmers, cyclists, and triathletes with hunched backs like their shoulder blades were poking out of their backs. This is probably because of their short and tight chest muscles (pectoralis minor) along with long and most likely weak serratus anterior muscles. This posture is also common among people with desk jobs.

NEVER NEVER NEVERUNDERESTIMATE UNDERESTIMATE UNDERESTIMATETHE THE THE POSSIBILITY POSSIBILITY POSSIBILITYOF OF OFINCLEMENT INCLEMENT INCLEMENT WEATHER. WEATHER. WEATHER.IF IFIFYOU YOUARE ARE AREDOING DOING DOING THE THE THE WORLD WORLD WORLDMARATHON MARATHON MARATHON SERIES, SERIES, SERIES,BRING BRING BRINGALONG ALONG ALONGOLD OLD OLD WARM WARM WARMCLOTHING CLOTHING CLOTHINGTHAT THAT THATYOU YOU YOU WILL WILL WILLTOSS TOSS TOSSOVER OVER OVERTHE THE THEFENCE FENCE FENCE UPON UPON UPONSTARTING STARTING STARTINGOFF. OFF. OFF.

RUNNING THE WORLD

ENRICO V SHARES HIS EXPERIENCE OF PARTICIPATING IN THE WORLD’S MOST CHALLENGING MULTISPORT COMPETITIONS. BY NICOLE ORENZA AND CHUA JING ZHI

H PHOTO BY PR A DEEP SUR A NG A AY YA

e is the only Singaporean to complete the Ironman Lanzarote twice. He has not only participated in the Ironman World Championships 2013 and the Boston Marathon 2014, he also has 18 Ironman triathlon finishes. Who is he? It’s Enrico V! Here, he gives us a peek into how he prepares for races overseas.

How was your first race abroad like? What advice will you give to someone racing abroad for the first time? My first overseas race was Ironman New Zealand 2006, which was renowned for a weather bomb that cast strong gale winds of 80 to 90km/h and meter-high waves in the cold Lake Taupo. It was freezing cold, and I wished I had more warm clothing; a thin sweater did not

suffice. Imagine that with our wetsuit and swim caps on, we were [still] shivering in the changing tent. Never underestimate the possibility of inclement weather. If you are doing the World Marathon Series, bring along old warm clothing that you will toss over the fence upon starting off. Boston was very cold this year, and it rained in the 2010 Berlin Marathon! A trash bag worn over your torso and thighs works well against windy conditions and wind-chill conditions.

What are the crucial pre-race preparations that foreign triathletes should do? Have a comprehensive checklist that covers the pre-race, racing, and post-race needs. Bring extra equipment that you suspect may not be readily available overseas (extra tubes, used

tubulars, carbon-dioxide cylinders, portable bicycle-pump). They may also be costly, and sold out. Bring your own unique nutrition, and bring more than enough of it (pre-race tapering sessions, post-race recovery, and special needs bag). Pack extra socks, race belts, water bottles (old ones to toss away and replace at aid stations), running shoes (in case it deteriorates), and race attire. For marathons in colder climate, bring a tracksuit and warm clothing at your check-in to keep warm. Arm warmers for windy and wind chill conditions are a must. Compression gear (socks and sleeves) can also provide a warming effect. A bike case is a major cause of concern. Pack it yourself or get a local bike shop to help you. Ensure that excess baggage is not an issue for your airline. With my frequent flyer privileges, I tend to fly with the same airline to enjoy more weight and luggage priority tagged.

What were your most memorable races overseas? Ironman World Championships 2013: It was my dream triathlon, realized after more than 30 years. Racing with more than 2,000 of the best triathletes in the world was inspiring. Walking with the Singapore flag with two of the finest and best triathlete expatriates (Arnaud Selukov and James Middleditch) at the Parade of The Nations was amazing. Running along A’lii Drive in a light drizzle was an empowering and emotional experience in itself. Meeting Mark Allen, Dave Scott, Greg Welch, and the former champions was a satisfying experience, too. In an amusing way, while drafting on the feet of a physically challenged (PC) athlete, I discovered a school of five to six dolphins (swimming below us). It was an intimate brush with nature’s most intelligent. I thought for one scary moment that they were sharks! Boston Marathon 2014: Boston Strong was a powerful experience, where showing up was a display of commitment. We were united by a common purpose. One million spectators lined the streets. Random strangers and Bostonians congratulated me as I walked back to my hotel. Some of them, touchingly, thanked me for saving their city. I was deeply grateful to be there, to do one of the oldest marathons in the world. Being interviewed by Channel News Asia (crew/host from NYC) soon after I crossed the finishing line was the icing on the cake. SWIM BIKE RUN SING A PORE | ISSUE 12

| RACE RECAP |

RESULTS 100 LC METER FREESTYLE (MEN)

Nathan Adrian Shinri Shioura Fabien Gilot

VIEW MORE PHOTOS

PRUDENTIAL SINGAPORE SWIM STARS

5 TO 7 SEPTEMBER 2014 • OCBC AQUATIC CENTRE AND SEA SPORTS CENTRE The 3-day swim festival features the competition of some of the world’s best swimmers from 17 countries, synchronized swimming showcase, swimming clinics, as well as an open water event. The event kicked off on the evening of 5th September where Nathan Adrian of USA and Melanie Schlanger of Australia placed top in the Freestyle events as spectators show their support and encouragement through loud cheering. Both Schlanger and Adrian took home Zenith watches on top of the prize money. For the 100m Breaststroke, Ruta Meilutyte took the crown for women’s while Fabio Scozzoli beat the World Record Holder Adam Peaty and Olympic Champion, Cameron Van Der Burgh for men’s. The next day on the 6th, the Swim Stars conducted swim clinics at selected schools around Singapore. The Swim Stars led the clinics by sharing their knowledge in the sport to the kids, motivating them to excel and of course, to ensure they have a good time. On the last day of the event, close to 500 swimming enthusiasts participated in the Open Water Challenge. Daniel Kowalski, a 4-time Australian Olympic medalist, led the pack throughout the 800m category emerging first with a time of 10 minutes 35 seconds. The open water challenge concludes the inaugural Prudential Singapore Swim Stars.

48.46 49.07 49.14

50 LC METER FREESTYLE FINAL ROUND (MEN)

Nathan Adrian Josh Shneider

21.72 21.76

100 LC METER FREESTYLE (WOMEN)

Melanie Schlanger Katinka Hosszu Jeanette Ottesen

53.51 53.64 54.22

50 LC METER FREESTYLE ROUND 1 (WOMEN)

100 LC METER BACKSTROKE (MEN)

Melanie Schlanger Francesca Halsall Madison Kennedy

David Plummer Ashley Delaney Eugene Godsoe

50 LC METER FREESTYLE ROUND 2 (WOMEN)

53.51 54.19 54.38

100 LC METER BACKSTROKE (WOMEN)

Melanie Schlanger Francesca Halsall Madison Kennedy

Emily Seebohm 58.99 Mie Ostergaard Nielsen 59.20 Katinka Hosszu 59.36

50 LC METER FREESTYLE FINAL ROUND (WOMEN)

100 LC METER BREASTSTROKE (MEN)

Fabio Scozzoli 1:00.37 Adam Peaty 1:00.42 Cameron Van Der Burgh 1:00.77 100 LC METER BREASTSTROKE (WOMEN)

Ruta Meilutyte Rikke Moller Pedersen Jessica Hardy

1:05.73 1:07.30 1:07.33

Melanie Schlanger Francesca Halsall

24.97 25.02 25.22

24.87 24.97 25.48

24.67 24.74

OPEN WATER (4KM)

Paul Heimann Mark Cheong Cheong Jinson

1:38:01 1:20:14 1:59:27

OPEN WATER (800M) Daniel Kowalski 0:10:35 Florian De Witte 0:10:52 Dancer Arthur Dela Cruz 0:13:06

PHOTOS BY DAVID WIRAWAN

100 LC METER BUTTERFLY (WOMEN)

C ATEGORIES 100 LC Meter Freestyle (Men)

100 LC Meter Butterfly (Women)

100 LC Meter Freestyle (Women)

50 LC Meter Freestyle (Women)

100 LC Meter Backstroke (Men)

50 LC Meter Freestyle (Men)

100 LC Meter Backstroke (Women)

Open Water 4km

100 LC Meter Breaststroke (Men)

Open Water 800m

100 LC Meter Breaststroke (Women)

SWIM BIKE RUN SING A PORE | ISSUE 12

Jeanette Ottesen Katinka Hosszu Brittany Elmslie

57.34 58.73 59.77

OPEN WATER (4KM) Filocca Giulia Brandon Boon Ji Xing Emilio Rafols

0:56:30 0:58:49 1:01:41

OPEN WATER (800M) 50 LC METER FREESTYLE ROUND 1 (MEN)

Josh Shneider Roland Schoeman Nathan Adrian

22.01 22.16 22.23

Zhing Vehn Ang Romina Kirchner Steve Tay

0:11:59 0:12:07 0:15:04

| RACE RECAP | RESULTS

ZOOT TRI-FACTOR TRIATHLON

7 SEPTEMBER 2014 • ANGSANA GREEN, EAST COAST PARK It’s a wrap! The Zoot Tri-Factor Triathlon held on 7 September 2014 at East Coast Park is the last of the four-leg Tri-Factor Series after the TYR Tri-Factor Swim on 11 May, Tri-Factor Bike on 8 June, and TriFactor Run on 3 August. The event saw 2,500 triathletes giving their best to get to the finish line. Who came out the strongest? Rick Atkinson and Kathryn Haesner finished first in the Standard Open male and female categories respectively, and Jasper Silkeborg and Kathryn Zastera for the Standard Veteran male and female. The Series Finisher Celebration, which was held last 13 September 2014, recognized athletes who completed the four-leg event. They each received a personalized medal and a Quickspeed Series Finisher Jersey. Silkeborg with 1170 points and Haesner with 1169 points won the Overall Series Male and Female Champion titles respectively. The event gave many aspiring triathletes the platform to try out the sport.

STANDARD OPEN (MEN) Rick Atkinson 2:04:30.0 Guillaume Rondy 2:05:59.5 Jonathan Ma 2:06:06.1

SPRINT TEAM CompressorSports 1:03:56.0 SMU Tri Team 1:06:10.3 Stena 1:07:36.8

STANDARD VETERAN (MEN) Jasper Silkeborg 2:13:46.4 Jan Zastera 2:17:58.2 Ahmed Al-Awa 2:21:35.3

FRESHMAN (JR MEN) Ryan Tan 29:43.9 Russel Liew 29:58.5 Jeremy King Fai Moy 30:21.1

STANDARD OPEN (WOMEN) Kathryn Haesner 2:10:29.7 Jacquelyn Foley 2:18:14.9 Winona Howe 2:18:18.2

FRESHMAN (JR WOMEN) Zoe Bowden 30:35.0 Phoebe Kee 35:09.1 Talisa Wilson 35:38.2

STANDARD VETERAN (WOMEN) Kathryn Zastera 2:57:29.5 Angeline Poon 3:04:37.3 Dawn Teo 3:20:12.8

FRESHMAN (OPEN MEN) Nike Male 1 30:02.8 Brad Clarke 30:14.4 Thomas Lee 31:47.1

STANDARD TEAM The Flying Doctors 2:08:08.3 3 Amigos 2:25:19.5 Nike OD 1 2:28:03.4

FRESHMAN (OPEN Meg Jerram Yuri Arikawa Nicole Rondy

SPRINT OPEN (MEN) Amos Tan 1:11:00.9 Dwayne Stewart 1:12:00.6 Sumedha Lim 1:12:23.5

FRESHMAN (VETERAN MEN) Raymond Howe 35:59.3 Jit Shiew Han 36:02.0 John Brunkard 36:11.4

SPRINT VETERAN (MEN) Bruce Eidsvik 1:13:45.5 Emanuele Baroni 1:14:09.8 Isao Komoriya 1:19:27.2

FRESHMAN (VETERAN WOMEN) Tracy Mok 43:30.1 Wendy Wong 46:14.7 Elizabeth Cleary 52:20.8

SPRINT OPEN (WOMEN) Jeremia Christy Suriadi 1:15:27.0 Kari Nore 1:19:00.4 Shuwie Chang 1:19:48.3

MINI (MEN) Jackson Campbell Sean Doyle Randall Liew

15:20.9 15:36.7 16:05.3

SPRINT VETERAN (WOMEN) Debra Hampton 1:13:17.0 Jess Mcmorris 1:25:47.4 Karin Wiedenhoefer 1:28:26.3

MINI (WOMEN) Siobhain Doyle Brodie Horn Seet Huiting Rachel

16:12.4 17:26.8 17:59.8

PHOTOS BY SBRSG TE A M

PHOTOS BY ZAN ANG

C ATEGORIES STANDARD INDIVIDUAL STANDARD TEAM SPRINT INDIVIDUAL SPRINT TEAM FRESHMEN INDIVIDUAL MINI NON-COMPETITIVE

1.5km Swim/ 36km Bike/ 10km Run 1.5km Swim/ 36km Bike/ 10km Run 750m Swim/ 18km Bike/ 5km Run 750m Swim/ 18km Bike/ 5km Run 200m Swim/ 10km Bike/ 2.4km Run 100m Swim/ 5km Bike/ 1km Run

DOWNLOAD THE INTERACTIVE EDITION FOR FREE!

VIEW MORE PHOTOS

WOMEN) 35:16.7 36:07.5 38:28.1

SWIM BIKE RUN SING A PORE | ISSUE 12

TAMPINES RUN 2014

| EVENTS |

7 SEPTEMBER 2014 BEDOK RESERVOIR PARK FLOATING PLATFORM Runners from 27 countries took part in Tampines Run 2014. Organized by Tampines West Sports Club and supported by North East Community Development Council, the event brought people of different races, ages, and social backgrounds together in one run. Parents, kids, friends, and colleagues joined forces and motivated each other during the run. PHOTOS COURTESY OF WEST CSC

ILLUMI RUN 2014 28 TO 29 NOVEMBER 2014 F1 RACE VILLAGE

Illumi Run is back for its second year. Last year saw 10,000 enthusiastic participants light up the night at F1 Village. This year will be better and bigger with the neon fun run catering to 18,000 people. The minimum age for participants has been lowered to 13 years old so that more young ones can join. The run features different themed music zones with participants being splashed with illumi glow water. Hosted by club DJs to a background of incredible pyrotechnic displays, Illumi Run is definitely not to be missed! Get the improved Illumi run tee, LED wristbands, glow-in-the-dark shutter shades and more when you register. PHOTOS COURTESY OF WWW.ILLUMIRUN.COMÂ

VIEW MORE PHOTOS

TD SWIM EXPO ASIA 2014 8 NOVEMBER 2014 NSRCC SEA SPORTS CENTRE

This open water swim is for serious swimmers and triathletes. Are you one of them? Break your limits! Learn the skills, mindset, and technique to master 14

SWIM BIKE RUN SING A PORE | ISSUE 12

and conquer the open water swim with gurus Shane Eversfield and Dave Cameron. These experts will share valuable swimming tips! Choose from the different swim distances catering to all groups of swimmers. Better yet, join all five events. Finish the race and bring home a medal, T-shirt, sponsor TD goggles, and most of all, the will to succeed! PHOTO COURTESY OF FISHLIKE

FOR MORE INFORMATION, GO TO: www.swimexpoasia.com

22 November 2014

NATIONAL CHAMPIONSHIPS RUN IT, BIKE IT,

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Looking for a course that is safe and fun? Race in the shaded, flat and spectator-friendly East Coast Park

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Finisher FinisherPix

/// THE FASTEST SINGAPOREANS ///

Untitled-1 1

9/23/14 12:17 PM

24 AUG Ironman Japan (Hokkaido, Japan)

31 AUG Ironman 70.3 Zell am See-Kaprun (Austria)

BEVAN COLLESS

WONG XIN WEI

24 AUG Ironman Copenhagen (Copenhagen, Denmark)

07 SEPT Ironman 70.3 World Championship (Mont-Tremblant, Quebec, Canada)

Time: 10:15:38 Position: 2 (age group 40 to 44) 26 (overall)

LIM KIAN CHIAT

Time: 13:37:43 Position: 402 (age group 40 to 44) 2218 (overall)

Time: 7:40:37 Position: 294 (age group 30 to 34) 1897 (overall)

BRANDON TUNG

Time: 5:05:32 Position: 65 (age group 18 to 24) 1289 (overall)

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Find out what’s inside our latest issue, check out photos from popular events, and get the latest news on the multisport scene in Singapore!

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2014 EVENT LISTINGS OCTOBER 26 NEWTON CHALLENGE 31 MONSTER ULTRA 200 NOVEMBER 01 PUMA NIGHT RUN 02 SIA CHARITY RUN 09 2XU ULTRABIATHLON 09 GREAT EASTERN WOMEN’S RUN 23 SWISSOTEL VERTICAL MARATHON

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SWIM BIKE RUN SING A PORE | ISSUE 12