Swim Bike Run Singapore 1st Anniversary issue by New Leaf Multimedia

SBRmagSG

WITH AR FEATURE INSTRUCTIONS ON PAGE 1

GET THIS COPY FREE! DOWNLOAD THE FRE

M C I ( P) 1 2 7/ 0 9/ 2 0 1 4

ANNIVERSARY ISSUE

SINGAPORE BE THE BEST TRIATHLETE

EVER!

GET BETTER, FASTER: LAY OFF THE BOOZE NOW!

GONE IN A FL ASH!

BRAVE HEARTS

WAN WAI YEE & CHELSIE TAN

DISCOVER THE JOYS OF

ROAD OFF-RACING IRONMAN LANGKAWI SPECIAL COVERAGE

MEET ONE OF THE GAPORE, FASTEST MEN IN SIN ASSAD ATTAMIMI PLUS

CONTENT! MORE OR

RACTIVE EDITION IE NTE F

EXPERT ADVICE • GEAR GUIDE • MORE POWER STRAIGHT FROM THE HIP!

INSIDE:

M C I ( P) 1 2 7/ 0 9/ 2 0 1 4 editorial team

WILLE LOO co m m u n i t y e d i t o r

CHUA JING ZHI a d v is o r

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

ADAM YAP KEH CHEW editorial manager

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

SEE OU R PAGES COME TO LIFE!

{02} GEAR GUIDE {03} EXPERT ADVICE {04} NUTRITION & DIET {05} FEATURE {06} STRENGTH & CONDITIONING {07} FEATURE {08} COVER STORY {10} PROFILE {12} RACE RECAPS {15} NEWS {17} EVENT LISTINGS

DOWNLOAD THE AR SCAN APP

LOOK

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

JING LEJANO

FOR THE PAGES

co p y e d i t o r

marked with the SBR AR icon

HARVIE DE BARON SHEM LEONG CHARLIE EPPERSON DR.GAR EUFEMIO CHAD DAVIS ARLAND MACASIEB

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

EXPLOSIVELY EFFECTIVE

co n t r i b u t o r s

EDITOR’S NOTE

d is t r i b u t i o n

It seemed not too long ago that I assumed the role of community editor. The time has now come for me to hand the baton back to Willie as I move to a new path. Although my stint wasn’t long, it has been a deeply enriching one. I am grateful that I was able to learn and grow with the Singapore triathlon community, and I am sure that Willie will continue to serve the Singapore triathlon community well. Take care everyone, and many thanks! Cheers!

co n s u lta n t production team

EDEN BAYSIC

r eg i o n a l p r o d u c t i o n co n s u lta n t

MA. FRANCHESCA KATHRYN REYES p r o d u c t i o n s u p e r v is o r finance, admin and it

FAITH PAGUIRIGAN

f i n a n c e a n d a d m i n s u p e r v is o r

MA. LEONORA MASAGCA d is b u r s e m e n t a n a ly s t

JAROLD SAMBO i t s u p e r v is o r

LITO TOLENTINO i t & a d m i n a s s is ta n t

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

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

SBR AR ICON

PHOTOS FROM SHUT TERSTOCK .COM.

sales and marketing team

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

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

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

SCAN

THE WHOLE PAGE

to watch videos and browse photos! * INTERNET CONNECTION REQUIRED

CHARITO CIRIACO l i a is o n o f f i c e r executive

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN d i r ec t o r s

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

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

Swim Bike Run Singapore is published by New Leaf Community Media Solutions Pte Ltd. Reg. No. 201321122H 185 Toa Payoh Central #01-324 (2nd Floor) Singapore 310185 Tel: +6562591228 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

SBRmagSG

Time and tide, truly, wait for no man. In what feels like a blink of the eye, we’re already at the tail end of the season. After a busy year of training and racing, the off-season can’t come quickly enough for weary triathletes. Sacrifices were made all season long: time away from loved ones, loss of sleep, and foregoing beer o’clocks. You truly deserve a break! Triathlon is a great sport, but it’s the personalities in the growing community that make it awesome. This month, get to know Assad, Chelsie, and Wai Yee, different athletes at different stages of their triathlon journey, who are undeniably inspiring to the triathlon community and beyond. This issue also marks Swim Bike Run Singapore’s first year and my return as Community Editor. I want to thank you for your generous support and readership. I urge you to let us know how we can continue to improve and grow as Singapore’s homegrown multisport magazine. To those of you who are racing and training through the end of the year, go hard, and be safe. I’ll see you out there!

Printed by Image Printers Pte Ltd. Distributed by Region Periodicals Distributor Pte Ltd

WILLE LOO

For comments, feedback, and advertising inquiries contact: sbr@newleafmedia.com.sg

ON THE COVER cover photo by :

FINISHERPIX

OFFICIAL MEDIA OF KDF MILLENNIUM RIDE 2014

OFFICIAL PRINT MEDIA

OFFICIAL TRAINING PARTNER

PARTNER IN SPORTS

OFFICIAL MULTISPORT MAGAZINE

SWIM BIKE RUN SING APORE |

www.swimbikerunmag.sg

+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 0+2 + +

+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +

+ + + + + + + + + + + + + + + + 0 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +

Giv e it a TRI!

PHOTOS COURTES Y OF WIGGLE.CO.UK , TRUSTRE VIE WS.COM, H Y DR A PA K , INDUSTRY NINE, A M A ZON.COM, H A MMER NUTRITION, HT TP:// W W W.EG AL A X Y.GR

+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +

+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 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 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +BY+DR.+ GAR + +EUFEMIO + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Runners are advised to + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +follow + +a certain + + +schedule + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +ON+AVERAGE, + + + + + + + + + + + +as +they + approach + + + a+big+ race: + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +AN+IRON + DISTANCE + + + + + + + + + + + long+ + and + +short-run + + +days, + + + + + + cross-training and recovery + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +TRIATHLETE + + + WILL + +TAKE+ ONE + + + + + + + + +days, + +and+extra + +emphasis + + + on+ + + + MONTH OFF BEFORE HE + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + STARTS + + WITH + +STRUCTURE + + + + + + + + + + +stretching + + + and + +nutrition. + + + + + + + For shorter categories TRAINING AGAIN. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +like+5k,+ 10k, + and + +even + +21k,+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +a quicker + + +tempo + +is+the+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +main + goal. + + Cardiovascular+ + + + + + + + + wise, you are ready. But + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +the+question + + +is,+can+ you + + + + + + do something to shave + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + precious seconds off your + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +personal + + +best? + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +The+key + is+in +improving + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +explosiveness. + + + + +Think + +about + + + + + it. If you maintain a fixed + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +number + + of + steps + + per + minute, + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +increasing + + + your + +stride + + + + + + + length will make you cover + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +more + +distance + + in + the + same + + + + + + depression-like state. amount + + + + + HOW + + OFTEN + + +SHOULD + + +I JOIN + +A TRIATHLON + + + + +RACE? + + + + + + + + + + + + + + + + + + + + + + + + of+time. + +The+ + + + + It depends on the athlete’s fitness level, In addition, our bodies produce neurotransmitters two body + + + + + experience, + + + + +and+number + + +of +years + +racing. + + Short + + + + + + +endorphins + + + + + we + +exercise. + + +That + euphoric + + + + + + + + + + + called when parts like+sprints feeling + + + + + races + + + + + or + Olympic + + + distance + + + triathlons + + + + + + + +you + get + when + + you + +exercise + + +is created + + + by+ + + + + + + + + + + that require lesser training time and athletes can these feel-good chemicals. When you stop training, you need + + + + + recover + + + within + + a+ week + +after + +the+ race. + +Iron + + + + + + + brain + +no+longer + + receives + + + these + + feel-good + + + + + + + + + to+ + + + + your work on are the knee chemicals + + + + + distance + + + +triathlon + + +is a+different + + + ball + +game. + +You+ + + + + + +either. + + + + + + + + + + + + + + + + + + + + + + + + + + extensors and the are pushing physically and mentally to reach If this is how they body responds to the ankle + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + plantar-flexors + + + + + + + + + + your goals and that can be energy draining. On culmination of a training period or after racing, what (the muscle that makes + + + + + average, + + + +an +Iron+distance + + + triathlete + + + will + +take + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + should we do? Here are some do’s and don’ts: your foot and toes one month off before he starts with structure ➜ Don’t go for fatty foods. The chemicals found + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + down). + + +Stronger + + + + + + + point training again. Preparing for an Iron distance in fatty foods will only serve to increase your quadriceps make you + + + + + race + + will + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + take another three to six months. This feeling of depression. reach and stretch just a ➜ Do + + + + + means + + +a reasonably + + + + fit + triathlete + + + +can+ race + +two + + + + + +celebrate + + + with + + a+beer + +but+don’t + +drink + + + + + + + + + + + + + + + + little bit further before your foot + + + + + or + even + + three + + Iron + +distance + + +races + +a year + +as+long + + + + too + +much + +alchohol + + + or + too + +often. + + As+ in+fatty + + +front + + +hits + the + +ground. + + + + + + as he enjoys the training. He’ll need the support foods, the chemicals in alcohol may improve Powerful calves allow you + + + + + of + his + family, + + +his+ work + +colleagues, + + + +and + his + bank + + + + + your + + mood + + for + the + +moment, + + +but + will + +make + +the+ + + + + + + + + + + + + + + to propel your body more + + + + + account + + + too. + + + + + + + + + + + + + + + + depression + + + + worse + + +in the + +long + run. + + + + + + + + + + + +forcefully + + + as+you + push + + + + + + + ➜ Do exercise regularly. Take note: do —richard tang off. So spend more + + + + + mentor + + +, trainer + + , +triathlete + + + + + + + + + + + + + exercise; + + + +don’t + + + Help + + your + +brain + +get+the + + + + + + + + + + + + + +time + in+ + + + + train. the gym. Work with free + + + + + + + + + + + + + + + + + + + + + + + + neurochemicals + + + + + + it’s + used + +to+by+exercising. + + + +Your + + + + + + +weights + + and + +suspension + + + + + + + + body needs a break, so focus on easy activities WHAT ARE THE DO’S AND DON’TS AFTER A RACE? + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +cables. + + Focus + + on+ high + + + + + + + and do them lightly. As you train in the lead up to the big race, your brain repetitions with emphasis + + + + + releases + + + two + +powerful + + +chemicals, + + + +serotonin + + +and + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + ➜ Do reflect on and celebrate your on quick and intense bursts. accomplishments. This will help improve your norepinephrine. Your brain becomes accustomed to + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + mood, and remind you why you train so hard in increased levels of these neurotransmitters when + + + + + you + +train + frequently + + + + and + consistently. + + + + + + + + + + + the + +first + place. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + ➜ Do + + + + + + +Depression + + + +is caused + + +by+low + levels + + of + + + + + + + +catch + +up +on +time + with + +family + + and + +friends. + + + + + + + + Michael + + + + + + + + Dr. Edgar with other people can help release similar Eufemio is president + + + + + serotonin + + + +and + norepinephrine. + + + + + +When + +you + take + + + + + Engaging + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + of the Philippine neurochemicals that can help replace the ones a break from training or racing, your brain will Orthopedic Society for + + + + + stop + + receiving + + + these + + chemicals. + + + + This + +causes + + a+ + + + you’re + + +missing + + out + on + by + not + exercising + + + +as +much + .+ + + + + Medicine. + + + He+ is+ + + + + Sports also the vice president —paul + + + + + + + + + + + + + + + + + + + + + + + + + +jones + , +f4l+triathlon + + +coach + + + + + + + + + + + + + + + Society + + for + + + + + of the ASEAN Sports Medicine and Arthroscopy. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + GOT A QUESTION? E-MAIL US AT SBR@NEWLEAFMEDIA.COM.SG + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +S W+I M+B I +K E +R U N+ S +I N G+A P+O R E+ | www.swimbikerunmag.sg + + + + + + + + + + + 0+3 + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +

EXPERT ADVICE

STEP IT UP!

PHOTOS FROM SHUT TERSTOCK .CO. M A RTIN GOOD / SHUT TERSTOCK .COM

Set aside your triathlon dilemma as these experts will help you figure things out.

NUTRITION & DIET

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

HOW TO AVOID A

Han gover With the holiday season upon us, you will likely be going to one get-together after another, drinking a good amount of alcohol along the way. While alcohol contributes to a celebration’s general sense of merriment, it may result in an unfortunate episode of hangover the next day. How to avoid one? Here are some tips:

LAY OFF THE BOOZE

DRINKING ALCOHOL MAY HELP YOU RELAX, BUT IT WON’T HELP YOU RECOVER ANY SOONER BY SAUL ANTHONY SIBAYAN Many techniques have been suggested in order to achieve fast and proper recovery. One of these is to ingest food and fluids within 30 minutes after exercise. You must be careful, however, about the type of food and fluid you take. While it would be nice to celebrate a win right after the event, drinking alcohol can affect muscles in the cellular level. A recent study published at PLOS One, a peerreviewed open journal,

found that the effect of alcohol ingestion goes down to the myofibrillar level. Myofibril is the basic unit of the muscle that contains proteins and thin (actin) and thick (myosin) filaments. These filaments slide against each other producing the muscular contractions responsible for movement. In the study, eight physically active males completed three trials which consisted of resistance exercise, continuous exercise, and high intensity interval cycling. The subjects consumed either a 500ml whey protein shake, alcohol with protein, or alcohol with carbohydrates right

after and four hours after exercise. They also consumed a carbohydraterich meal two hours after exercise. Muscle biopsies were taken two and eight hours after exercise. Results showed that there is a reduction of myofibrillar protein synthesis on those who ingested alcohol-protein and alcohol-carbohydrate beverages as compared to those who took the whey protein shake. The researchers concluded that alcohol intake suppresses the constructive metabolic response of skeletal muscle which may not only impair recovery, but adaptation to training as well.

WHILE IT WOULD BE NICE TO CELEBRATE A WIN RIGHT AFTER THE EVENT, DRINKING ALCOHOL CAN AFFECT MUSCLES IN THE CELLULAR LEVEL.

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

✔Drink water!

Dehydration is one of the main causes of a hangover.

✔Pace yourself. Have at least a glass of water for each serving of alcohol.

your time. ✔Take

This gives your body more time to absorb and metabolize the alcohol, decreasing its effects on your brain and other tissues.

your limits. ✔Know ✔Steer clear

of people who give you hard time when you don’t drink as much as they do.

drink and drive. ✔Never

PHOTOS FROM SHUT TERSTOC.COM A ND FREEIM AGES.COM

ALCOHOL INTAKE AFTER A BIG RACE SUPPRESSES THE CONSTRUCTIVE METABOLIC RESPONSE OF SKELETAL MUSCLE WHICH MAY NOT ONLY IMPAIR RECOVERY, BUT ADAPTATION TO TRAINING AS WELL.

DISCOVERING d a o R f f O RACING IFIFYOU’RE YOU’RELOOKING LOOKINGFOR FOR AANEW NEWSORT SORTOF OFADVENTURE, ADVENTURE, GOING GOINGOFF OFFTHE THEBEATEN BEATENTRACK TRACK MAY MAYJUST JUSTDO DOTHE THETRICK. TRICK.

Professional Triathlete Ben Allen out front on the bike at 2014 XTERRA Saipan Championship

BY BYCHARLIE CHARLIEEPPERSON EPPERSON

n 2011, I found myself at a bicycle shop searching for an out-of-season alternative that wasn’t too far removed from my current hobby. I didn’t realize that this would be a defining moment in my evolution and progress as a triathlete. I bought my first mountain bike with the goal of cross training on the trails during the off-season. Over the next few months, my attention was centered on developing basic skills and confidence. I quickly got addicted to the rush and adrenaline that comes from bombing through a lightning fast descent.

South African Professional Triathlete Dan Hugo in the final kilometer of 2014 XTERRA Philippines Championship.

PHOTOS COURTES Y OF X TERR A PL A NE T A ND GREG MORE T TI

I IBOUGHT BOUGHTMY MYFIRST FIRST MOUNTAIN MOUNTAINBIKE BIKEWITH WITHTHE THE GOAL GOALOF OFCROSS CROSSTRAINING TRAINING ON ONTHE THETRAILS TRAILSDURING DURING THE THE OFF-SEASON, OFF-SEASON, BUT BUT I I QUICKLY QUICKLYGOT GOTADDICTED ADDICTEDTO TO THE THERUSH RUSHWHICH WHICHCOMES COMES FROM FROMBOMBING BOMBINGTHROUGH THROUGHAA LIGHTNING LIGHTNINGFAST FASTDESCENT. DESCENT. 2015 XTERRA ASIA-PACIFIC TOUR SCHEDULE February 8 : Albay, Philippines March 7 : Motatapu, South Island,

New Zealand

March 28 April 11 April 11 April 18

: Saipan, CNMI : Rotorua, New Zealand : Piti, Guam

: Asia-Pacific Championships in Jarvis Bay, NSW, Australia

May 2 : Langkawi, Malaysia July/August : Hokkaido, Japan

THE LEARNING CURVE

The learning curve from road to off-road racing can be steep. My initial exposure consisted of jeep trails similar to the Park Connector paths running throughout Singapore. They didn’t require a high level of skill and the elevation changes were gradual at best. Three years later, I have a better understanding of the complexity of off-road courses. A common theme in the XTERRA AsiaPacific Tour is prolonged, almost brutal climbs. At XTERRA Philippines, Saipan, and Guam, for example, racers can expect to climb over 1,000 meters before being rewarded with amazing views. Every off-road triathlon is unique. Because every race course is defined by the landscape, pre-rides are required. A key strategy is to explore the “lines” and develop a rhythm on the bike section which typically ranges from 30 to 40 kilometers. Many professionals and amateurs ride the course three to four times leading into a race. It is worth noting that courses are not overly technical and designed to accommodate novice and seasoned professionals alike. As a reference, the Bukit Timah Nature Reserve is much more challenging to ride than 90 percent of the off-road triathlon races. During an off-road race, the ability to stay focused while riding and to develop comfort eating and drinking while navigating the terrain are two basic concepts to keep yourself out of trouble.

Trail running is not all that different from road racing. But the benefits of trail running far outweigh the risks: less pounding on the joints and development of core muscles to support injury prevention. In terms of intensity, off-road training workouts should consist of hill repeats or brick sessions that stress on running with fatigued legs. For example, find a section of road or trail that you can complete repeats on your bike, ranging from 2 to 5 minutes in duration, and a moderately-steep incline to run hard on immediately after you transition from the bike to run. This is important as cramping while running through creeks, jumping over trees, or climbing steep grades is a very likely possibility.

XTERRA ASIA-PACIFIC CHAMPIONSHIP SERIES

If you want to give off-road triathlon a try, there is no better place to start than the XTERRA Asia-Pacific Series. Some of these races have been around for over a decade. XTERRA Guam has been tagged by Triathlon magazine as one of top 10 triathlons in the world. New this year is the relocation of XTERRA Malaysia venue to Langkawi, a mountain biker’s paradise. XTERRA Japan will be contested in the Hokkaido Prefecture region. XTERRA Philippines will also explore a new venue in Albay, under the shadow of the majestic Mayon Volcano. The AsiaPacific Championship will be held in Australia. Each of the championship races offer qualification slots to the XTERRA World Championship in Maui. The growing popularity of off-road triathlons presents triathletes with an endless array of races and exotic destinations. The first step is to commit to training by registering for an upcoming race; the adventure will soon follow. Charlie Epperson is a USA licensed professional triathlete based in Singapore completing a Master’s degree at Lee Kuan Yew School of Public Policy. Contact him through www.facebook.com/rcharlesepperson

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

WORK THE HIP!

HERE’S AN AWESOME MOVE TO MOBILIZE YOUR HIP FOR MORE POWER AND STRENGTH BY SAUL ANTHONY SIBAYAN The muscles in front of your hip are responsible for bringing your legs towards your body. This is called the hip flexion. These muscles can easily become tight because of everyday activities like sitting for long periods of time or biking. If your core is not stable, it could also lead to the tightening

of the psoas muscle, which can, in turn, lead to lower back pain. These may be why you’re having a hard time performing the squat exercise with good form. Avoid tightening of these muscles by mobilizing your hips for more strength and power through the half-kneel flexor stretch.

Here’s how to do it: STEP 1 Place something soft (like a pillow, folded mat, or an airex pad) on the ground. Put your right knee on the ground under your hip. Make sure your right foot is bent with your toes relaxed on the ground. Put your left foot in front of you with your left leg bent around 90 degrees and your foot flat on the floor. Inhale.

O DE

E WHOLE P TH

O WATCH ET T AG

EXERCISE V I HE

STEP 2 Keep your chest out. Slightly press your right knee to the ground and simultaneously raise your arms over your head while slowly bringing your hips forward. Always maintain an upright posture. Exhale and hold the stretch for one to two seconds.

NOTE: You should feel the stretch at the front of your hip and upper thigh. Do this for 5 to 10 repetitions. Do the same for your other leg.

HERE’S HOW:

SWIM BIKE RUN SINGAPORE |

Are you spreading yourself too thin in terms of training? Watch out for these signs! › Unexplained and persistently poor performance › Prolonged recovery from usual training sessions or competitions › Disturbed mood states characterized by fatigue, apathy, irritability, depression, and loss of motivation › Elevated resting heart rate › Increased vulnerability to upper respiratory tract infections › Gastrointestinal disturbances › Sleep difficulties › Persistent feeling of soreness and stiffness › Loss of appetite, weight loss, and inability to maintain proper body weight for competition › Development of overuse injuries

ARE YOU FEELING ANY OF THESE?

If you have a pre-existing medical condition, suffering from environmental stress and psychological pressure, and not eating properly, then it will only increase your risk of developing the overtraining syndrome. An imbalance between training and recovery leads to this condition. Always remember to train smart!

Tighten your core. Squeeze the gluteal muscles of the leg with your knee on the ground while slightly leaning forward. Maintain this posture by shifting your entire body slightly forward. Avoid unnecessary arching of your lower back.

www.swimbikerunmag.sg

PHOTO FROM SHUT TERSTOCK .COM

STAY IN GOOD FORM

ARE YOU OVERDOING IT?

RECOVERY 101

AS YOU INCREASE THE FREQUENCY OF YOUR TRAINING SESSIONS, MAKE SURE TO PRACTICE IMPORTANT RECOVERY TECHNIQUES BY SHEM LEONG If you just got bitten by the triathlon bug, then you are likely excited to train every single day. Keep in mind, however, that as you train for 8 to 10 hours or more a week, the issue of recovery becomes ever more important.

FLUSHING THE LEGS A relatively hard bike or run session, like power intervals on the bike trainer or speed work at the track, produces metabolic waste. If not cleared from the legs, it will impede the body’s natural process of recovery and adaptation. The principle behind “flushing the legs” is to move the deoxygenated, low nutrient, stale blood back to the venous system for filtration through the liver and then through the lungs for re-oxygenation. Fresh blood, full of oxygen and nutrients, is returned to the legs, setting up a good physiological environment for muscular rest and repair.

SOME WAYS TO FLUSH THE LEGS INCLUDE:

+ Prop your legs up

against the wall, preferably with your feet at a level above your heart. Lie back and let gravity pull the stale blood out of your legs. This technique works best if you prop your legs up for at least 20 minutes. + An ice bath is a great way to refresh your legs after a particularly long and hard session. Cold water causes the blood vessels to constrict, squeezing the

blood out of the limbs back up through the venous system. + A good massage also has the same effect as flushing the legs. This can be as simple as a quick five-minute rub down in the shower after training or a 20-minute session on the foam roller. The gold standard is an hour of sports massage. Apart from flushing the legs, a good massage therapist will knead out all the tight knots and

realign your muscles.

+ If you don’t have

the luxury of time, then squeeze into a pair of tight, full leg compression garments and get on with your day.

PHOTOS FROM SHUT TERSTOCK .COM

EATING FOR RECOVERY

The 40 to 60 minutes after training is the best time to fill up your tank. At this time, your body is going to repair itself with whatever you put into it. If you want to keep putting out quality training sessions, then you owe it to your body to put in all the right stuff. A clean and well-balanced meal of fresh quality ingredients which can be be easily digested and absorbed is the way to go. Carbohydrates are not the enemy. In fact, they are an essential part of the recovery meal. Carbohydrates enable your body to produce and store glycogen, which is your main source of fuel for endurance training. The important thing to remember with carbohydrate intake is to time it right. For the purpose of recovery, get it in right after training. A light carbohydrate snack is also useful for fueling up before a session; a carbohydrate sports drink will get you through long endurance sessions. However, it is not advisable to take in a lot of

carbohydrates a few hours after your training or late at night before you go to bed. Make sure your post-training meal also contains a moderate amount of protein (the cleaner the preparation, the better) and loads of colorful vegetables to replenish vitamins, antioxidants, and trace minerals. If a suitable recovery meal is not available, then a recovery drink which includes both protein and carbohydrate is a quick and easy fix. Endurance formula recovery drinks are widely available, or simply have a cup of chocolate milk. Many athletes learn about the importance of adequate recovery the hard way, which is after getting injured or following a bout of feeling flat and overtrained. While it may not always be practical to factor all of the above all of the time, putting these principles into practice whenever you can will increase the quality of your training sessions as well as your ability to handle that extra bit of training.

SWIM BIKE RUN SING APORE |

www.swimbikerunmag.sg

ON THE RIGHT TRACK! IT’S TIME TO GET TO KNOW ONE OF THE FASTEST MEN IN SINGAPORE

INTERVIEW BY NICOLE ORENZA PHOTOS BY FINISHERPIX

Assad Attamimi, known by the triathlon community as Assad, is a renowned Australian triathlete based in Singapore. His most recent victory was at the Ironman Malaysia where he topped his age group. Here, this awesome triathlete shares his training secrets. What do you do full-time and how do you get training in around your busy schedule? I work in investment banking. Like most age groupers, I juggle a career, young family, and training, so things can get a little tricky and overwhelming at times. I try to do my training in the least intrusive way possible. This means a lot of early morning workouts. I also do shorter runs and gym sessions over my lunch break. Evenings are impossible for me as I spend this time with family, and dinner is often followed by evening work-related calls.

With so many people making excuses around not having time to train, what motivates you to keep going? I love to train so I find it very easy to stay motivated. Time to train is a whole other matter and everyone’s circumstances are different. Like many endurance athletes, I’m a creature of habit and I like structure with a good dash of pain; it’s an addictive concoction.

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

“I LOVE TO TRAIN SO I FIND IT VERY EASY TO STAY MOTIVATED. LIKE MANY ENDURANCE ATHLETES, I’M A CREATURE OF HABIT AND I LIKE STRUCTURE WITH A GOOD DASH OF PAIN.”

I hope to be doing endurance sports for the long haul, so my ultimate motivation is to keep improving and to keep pushing myself beyond what I think I’m capable of. Going sub-9 hours a couple of times in Ironman races did this, raising the bar and pushing to me to strive even further. I’m always looking for these opportunities.

Which areas do you think you should improve and how do you intend to do it? I think everything could use a little improving. My swim needs some stroke correction and I will work on this during the off-season, but my main focus has been and remains on improving my bike leg. For me, the limiter is working close to my functional threshold power (FTP). I’m great working at 70 to 80 percent of FTP, but my working capacity at threshold power is lacking. My coach and I are working on different things in training to stimulate this sensation, in other words, ways to bury myself! 2014 has been a difficult year with injury, and my run has suffered as a result. Getting the biomechanics back on track is also a priority.

What is your biggest goal in triathlon? I don’t have one main goal; it changes yearto-year or sometimes even race-to-race. My biggest goal at the moment is to improve my bike leg. I’m not bad on the bike but at the world champs’ level, it’s not quite where it needs to be. Having this in my arsenal will allow me to contend for the age group title.

What were your expectations coming into IM Malaysia and how did the race go for you? IM Malaysia was my very first Ironman back in 2008 and I have never forgotten how tough it was. I collapsed at the finish line and was wheeled into the medical tent in a wheelchair. Fast forward to 2014 and nine Ironmans later, I still had some trepidation about this race. The heat there was like nothing else, and adding to that, it was a fairly challenging bike course. I expected a very difficult day with lots of carnage, and that was exactly what we got. Fortunately, I raced well in the heat and I was able to capitalize on this in Malaysia. It wasn’t my fastest or best race day performance, but I managed better than most and was able to finish sixth overall. Regardless of where you finished, it was very much a race of attrition, just brutal.

After IM Malaysia or any other triathlon event, what is your routine for recovery? My recovery will vary depending on the time of year and race distance. After an Ironman, I take five to seven days completely off training. It’s a nice time to splurge a little–eat a little more crap, drink a little more wine, and spend more time being social. The following two to three weeks see some light training. I start with swimming and cycling first and I’m careful not to run too early or too hard; it usually takes around three weeks before I build my runs up to 10km or more.

SWIM BIKE RUN SING APORE |

www.swimbikerunmag.sg

PROFILE

THE HEART OF A FIGHTER

Some of you may already be familiar with her. At the Zoot Tri-Factor Triathlon 2014, she swam 1.5km, cycled 40km, and ran 10km. She is Wan Wai Yee, a visually impaired triathlete with the heart of a fighter. It was only last July 2013 that Wai Yee started her swimming lessons with Coach David Lim. To better understand her condition, Coach David painted his goggles black. He had to know exactly what she was experiencing in order to train her effectively. They swam at the pool and on the beach; the learning process took some nine months. It wasn’t easy, says Coach David. In order for them to navigate the waters, he first had to describe the environment and water current. He also had to mentally prepare Wai Yee. She had to know what to expect. They also came up with signals to communicate with each other better. Coach David would pull Wai Yee’s leg if she is too far, or pat her on the shoulders if she is too near. Coach David says, “She is the kind of person who always looks for something

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

new to try. She’s talented and a certified triathlete. She has commitment. She does her homework. She has the most improvement among all the people I train. Wai Yee has high determination, pushing herself despite the dehydration during the race.” His advice to athletes with the same condition as Wai Yee: “Do not limit yourself because you will never know unless you try. For those who are disabled, find someone to guide you from start to end. Do not be afraid to ask for help. You must also have interest in what you are doing and do your part.” Wai Yee has certainly inspired a lot of people to reach out for their dreams in the midst of seemingly insurmountable obstacles. As she trains for the Standard Chartered Marathon in December, she will no doubt encourage more people to get up and run!

PHOTOS COURTES Y OF COACH DAVID LIM

WAN WAI YEE PROVES THAT PHYSICAL DISABILITY IS NOT AN OBSTACLE TO PURSUING ONE’S ATHLETIC DREAMS BY NICOLE ORENZA

PROFILE

HAVING IT ALL!

CHELSIE TAN CERTAINLY KNOWS HOW TO MAKE THE MOST OF HER DAY. SHE’S NOT ONLY A PRESCHOOL TEACHER AND A UNIVERSITY STUDENT, SHE’S ALSO ONE AMAZING TRIATHLETE! Currently pursuing a degree in sports science and working as a physical education teacher in a preschool, there is no doubt that Chelsie loves sports. Judging from her placing in the recent Ironman Langkawi where she topped her age group, it is safe to say that sports feels the same way about her. Get to know this amazing young triathlete who juggles her time between full-time work, school, and training all at the same time.

Out of all the distances, why did you choose to take on the longest of them at such a young age? I think it’s because I love doing endurance training rather than training specifically for short distances. I’ve always considered short distance triathlon as being ‘fast and furious’ and I somewhat find it torturing to exert a sudden burst of energy for swimming, biking, and running.

How much do you train every week? What is your routine like?

PHOTO COURTES Y OF CHEL SIE TA N

I trained 14 to 16 hours a week to establish my base. When IM Malaysia was near, I increased my training hours to 20. I usually try to clock a fairly equal amount of training time among the three disciplines; 3 swim, 3 bike and 4 run, throwing a few bricks to let my body get used to the brick system.

Did you find it difficult to train in Singapore? Not really. Many places are easily accessible to me. I usually find a venue that suits my training for the day. The favorite hangout areas for most triathletes are East Coast and Changi Coastal. I live in the east, so these venues are my top preferences.

What are your triathlon goals? What is your best achievement so far? It will be a joy for any triathlete to race in the most prestigious island, Kona, Hawaii. That being said, I believe I’ve accomplished a dream of any triathlete. I qualified for both 70.3 and Ironman World Championship to be held in 2015. Moving to the new AG next year, I would need to put more effort in my training. Other than that, having Key Power International and Rudy Project Singapore as sponsors after my last wins have added a greater satisfaction and motivation for me to work even harder.

How did the IM Malaysia go for you? I would say it went pretty well. Usually when I do my first event for a certain distance, I will not have any stress or pressure build up prior, because there was no PB set yet. IM Langkawi was my first, and having my Coach (Alex Tung) and many beautiful friends around made my anxiousness light and manageable instead of heavy.

Can you tell us more about your personal background as well as your background in the sport?

Triathlon is part of my life because of the beauty and thrill of three different sports coming together to form one event. This multisport allows me to pursue my passion in sport. I have always liked swimming and running, and it was triathlon that made me fall in love with biking.

I was a very active child. I played netball for nine years, moving on to dragon boating for two years, and did a bit of road cycling. My very first triathlon took place in 2009 at the Osim International Triathlon. From then on, I found my passion in triathlon. Having tried the different distances, I favor the 70.3 and Ironman distance over the shorter ones. Sports is an integral part of my daily routine. I am currently working in a preschool as a P.E teacher, pursuing my studies in BSC in Sport and Exercise Science, and training at the same time. I’m living my life just the way I want to. I’m simply loving it.

SWIM BIKE RUN SING APORE |

www.swimbikerunmag.sg

58 COUNTRIES REPRESENTED

| RACE RECAP |

TOP 10 COUNTRIES

seconds behind McNeice. A stuck chain, however, forced him to stop and seek the help of mechanics. Not ready to give up, he was back on the race soon enough, but Timothy “Gun Biker” of Australia came out of nowhere and took the lead. Croneborg and Karol Dzalaj of Slovakia took the conservative route and steadily approached the lead. Nilsson eventually emerged triumphant with Croneborg taking second place and Dzalaj, third. It was a tough race, said Nilsson, but he kept reminding himself to stay cool. In the women’s event, Riesler powered through the race after the swim. She was followed by Japan’s Keiko Tanaka and Australia’s Dimity Lee Duke.

Some 1,397 athletes from 58 countries exceeded themselves and conquered the heat and humidity during the Ironman Malaysia held in Langkawi. PRO athletes Diana Riesler from Germany and Patrik Nilsson from Sweden emerged as the top winners. The event started with a 3.8km swim. Dylan McNeice of New Zealand was the first to get out of the water, starting the bike phase with an 80-second lead over Ben Sanson from France. Nilsson and Luke Bell of Australia rode with Cameron Brown of New Zealand and Fredrick Croneborg of Sweden. Nilsson proved to be amazing on the bike as he was just 10

S TO

GE TO VI PA E

MORE PHO

LANGKAWI MALAYSIA • 24-28 SEPTEMBER 2014

IRONMAN MALAYSIA

THE WHOL

AND TOTAL NUMBER OF PARTICIPATING ATHLETES

Two Malaysians made the country proud. The first Malaysian man to cross the line was Mohd Amran Ghani with an impressive time of 10:14:54. It was the firefighter’s first Ironman; he ranked 20th overall. Lini Kazim was the first Malaysian female athlete to finish the race with an impressive time of 14:25:23. Malaysia’s Yee Sze Mun, 77, the oldest participant, also managed to finish the race. He is the only athlete who have taken part in all 11 Ironman Malaysia events. PHOTOS BY CREATIVE CLICKS

TOP 5 PRO MEN

PATRIK NILSSON (SWE) 00:49:49 | 04:40:31 | 03:05:37 | 08:41:53 FREDRICK CRONEBORG (SWE) 00:53:34 | 04:49:56 | 03:10:00 | 08:58:45 KAROL DZALAJ (SVK) 00:56:05 | 04:47:03 | 09:15:00 DYLAN MCNEICE (NZL) 00:46:19 | 04:53:19 | 03:41:05 | 09:26:28 KAITO TOHARA (JPN) 00:56:12 | 05:19:57 | 03:11:33 | 09:33:27

TOP 5 PRO WOMEN

DIANA RIESLER (DUE) 00:59:11 | 04:48:44 | 03:23:11 | 09:26:38 KEIKO TANAKA (JPN) 00:56:51 | 05:28:43 | 03:29:23 | 10:00:13 DIMITY LEE-DUKE (AUS) 01:04:11 | 05:25:17 | 03:26:33 | 10:02:03 LI SHIAO YU (TWN) 01:09:19 | 05:24:07 | 03:31:11 | 10:10:37 BETH GERDES (TWN) 01:09:19 | 05:24:27 | 03:31:11 | 10:10:37

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

89% 11% 83% MALE

FEMALE

INTERNATIONAL PERCENTAGE

LARGEST AGE GROUP MALE | 40-44 FEMALE | 30-34

OLDEST ATHLETES MALE | YEE SZE MUN FEMALE | MATSUDA KIMIKO

YOUNGEST ATHLETES MALE | NIK NAWAL FAHMI FEMALE | KYOKO KYDOH

1397 TOTAL REGISTERED ATHLETES

SINGAPORE AQUATHLON 27 SEPTEMBER 2014 • EAST COAST PARK

| RACE RECAP |

Once again the annual Singapore Aquathlon is back, second in the multisport series of National Championships 2014 in Triathlon, Aquathlon and Duathlon. Indonesian Andy Wibowo took the Standard race crown while Singaporean Ethel Lin Zhiyun was the fastest female to cross the finish line, becoming the female National Champion. Jonathan Ma scored the fastest time to be the male National Champion. UWC Dover won the School Challenge and TRDESQ took the Club Challenge. Congratulations to all winners and participants!

RESULTS STANDARD (INDIVIDUAL – MALE)

Andy Wibowo

30-39