Endurance Sports Issue 01

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Endurance Sports Magazine

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PREMIERE ISSUE | JULY 2014

THE

CENTURY TUNA 5i50

SPECIAL ISSUE

MAXIMUM GAIN, MINIMUM PAIN THE GREATEST STRETCH DO IT NOW!

WHAT’S NEXT? GO BEYOND SWIM, BIKE, RUN

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THE DYNAMIC DUO

COACH ANDY LEUTERIO AND TRIATHLETE VANJ ENDAYA

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CONTENTS 02 03 06 07 08 09 10 12 14 15 16 18 19 20 22

GEAR GUIDE WHAT’S NEXT? EXPERT ADVICE TRAINING FEATURE NUTRITION & DIET STAYING IN THE RIGHT ZONE STRENGTH & CONDITIONING COVER STORY EVENT SCHEDULE RACE COURSE MAPS LIST OF PARTCIPANTS RECOVERY PROFILE EVENTS RACE RECAP

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They say that you never forget your first. That’s true for my first triathlon, Animo Mini Sprint 2008, which planted the seed in me to eventually work at finishing longer triathlons in the future.

This is the maiden issue of Endurance Sports Magazine, another first that will surely be unforgettable.

In this issue, we feature triathlon gear that can give you that competitive edge in a race. We introduce Coach Andy Leuterio and Vanj Endaya, a winning coach-student triathlon tandem. For nutrition, we talk about the benefits of tuna as part of your recovery meal. Whether you’ve had your first or fiftieth triathlon, we hope that this marks the beginning of a fantastic journey together!

Just over a year ago, I joined my first Olympic distance triathlon, and it was the culmination of my dream to become a triathlete. It was love at first race, and I knew that triathlon would be a permanent part of my life.

With the race season in full swing, we will be treated to a world-class race in our own backyard, the Century Tuna 5i50 in Subic, Olongapo this June. This Olympic distance race is a staple among Filipino triathletes because of the challenging course, and outstanding race organization. This issue, we will tackle one of the best-kept secrets of seasoned triathletes, undertraining. We will also look at the importance of recovery.

I hope this maiden issue will provide you fuel for your race machine!

JAYMIE PIZARRO

RAYMOND RACAZA

MIKKE GALLARDO creative director

RAIZA CABUGWANG editorial assistant

editorial teami

TIRSO JESUS PARPAN III publisher

JAYMIE PIZARRO RAYMOND RACAZA

community editors

SAUL ANTHONY SIBAYAN SEAN SIM contributing editors

JING LEJANO copy editor

VANJ ENDAYA, ANDY LEUTERIO, JESSICA PUYAT, PAT GOLOY contributors

finance, admin and iti

FAITH PAGUIRIGAN finance and admin supervisor

JAROLD SAMBO it supervisor

executivei

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN directors

FRANCIS CALUAG regional finance consultant

Endurance Sports is published

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No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Multimedia Outsourcing Inc. The views and opinions expressed in this magazine are not necessarily those of New Leaf Multimedia Outsourcing Inc. For comments, feedback, and advertising inquiries contact: endurancesports@newleafmedia.com.ph

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ENDURANCE SPORTS

01

01 02

ALL SET TO COMPETE!

SET YOUR MIND ON THE COMPETITION AND LET THESE RACE REQUISITES TAKE CARE OF THE REST BY RAIZA CABUGWANG

Get ahead of the pack aboard this chic ride that has a specially developed flappable, carbon fibre stem that lets you tune the bike for all sorts of competitions, from short distance time trials to Ironman events. * Philippine specs may be modified.

PRICE AVAILABLE UPON REQUEST

Unison Bikes (02) 242-5053

02 GARMIN FENIX 2

Capable of tracking distance, pace, heart rate, and recovery time as well as predicting weather changes and receiving emails and texts, this shock-and-scratchresistant watch is the ultimate triathlete’s training partner.

PRICE AVAILABLE UPON REQUEST

Garmin Philippines (02) 632-9513 / 0917-8LEADER

www.garmincenter.com

03 SPEEDO FIT PINNACLE AQUASHORTS

Brave the waves with utmost ease wearing this pair of shorts featuring the same “V” cut seams found on premium racing suits. It’s

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ENDURANCE SPORTS

100% chlorine-resistant, faderesistant, and stays in shape even after daily swim sessions.

PHP1, 988 Olympic World G/L Alabang Town Center (02) 531-3187

03

04 AQUAPULSE MAX MIRROR IQFIT GOGGLES

04

Featuring Speedo’s revolutionary IQfit™ Technology designed to fit real face contours with a unique 3D seal for maximum leak resistance, these safety oculars are a swimmer’s best friend when cutting through the water with unbeatable speed and comfort.

PHP1, 388 Planet Sports outlets (02) 898-1933

05 2XU ACTIVE TRISUIT

Breeze through the race with absolute convenience when you’re donned in this suit that has an SBR SKIN X fabric with 7D elastane for mild, long-lasting compression and an SBR FLEECE chamois that renders definite comfort.

PHP6, 400 Planet Sports outlets (02) 898-1933

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P H O T O S F R O M U N I S O N B I K E S , B U Y. G A R M I N . C O M , S P E E D O . C O .U K , 2 X U - S T O R E . D E

01 CUBE AERIUM SUPER HPC RACE

Are you thinking about what you’ll be doing during the off-season?

Try trail running, eco-racing, kayaking, or hiking.

WHAT’S NEXT?

PHOTO FROM SHU T TERSTO CK.COM.COM

GOING BEYOND ENDURANCE

Endurance sports demand prolonged athletic output over an extended period of time or a particularly lengthy distance.

Endurance athletes, for instance, may not be able to run as fast as the sprinters, but they can go for much longer distances.

The earliest endurance sport is reportedly the marathon. This was created for the first modern Olympic Games in Athens in 1896 to commemorate the legendary run by Philippides in 766 B.C. to bring news of the Greek’s victory over the Persians.

Swimming, cycling, wrestling, weightlifting, and cross-country skiing are a few other examples.

In the book Physiological Tests for Elite Athletes from the Australian Institute of Sports, endurance events exceeding four hours are called ultra-endurance events. These include the full marathon (42 km), century ride (100km) road cycling, and the half ironman (also known as 70.3).

Road cycling is a physiologically demanding sport. Road events are done at completely submaximal intensity levels. Though changing riding position and cycling equipment can result in substantial increases in performance, the greatest increases can be achieved by changing physiological parameters, which can be done with training. It is not surprising therefore that the physiological makeup of the cyclist plays a key role in any successful cycling performance. The documentary film “The Science of Lance Armstrong,” for example,

BY SEAN SIM

animatedly described that “cycling is a marathon, combined with chess, combined with Nascar.”

A triathlon consists of three sports: swimming, cycling, and running. The Olympic distance is 1.5 km swim, 40 km bike, and 10 km run. This can take around 1 hour and 45 minutes for the swim, 1 hour 55 minutes for the bike leg, and 2 hours 5 minutes for the run. That’s around 5 hours and 45 minutes!

You might be wondering, after doing such feats, what’s next? Plenty! There is the full ironman (which consists of 1.2 km swim, 180 km bike, 42 km run), ultramarathons (which is more than double the distance of a full marathon), and the Audax rides that are multiples of century rides (which translates to 200 km, 300 km, 400 km). Classified as one of the hardest sporting events is stage racing. This is where you race your bike every day from three days to as much as three weeks like the Tour de France. Note that there are also ultraironman events and cross country swimming.

Are you thinking about what you’ll be doing during the off-season? Try trail running, ecoracing, kayaking, or hiking. Explore the outdoors.

Challenge yourself! You might just get hooked!

ENDURANCE SPORTS

03

06 SIMPLE HYDRATION WATER BOTTLE

Hydrate on the go with this USA-made hook-shaped bottle that you can easily slide into a waistband, race belt, or pocket.

It’s contoured shape allows easy grip when drinking even when you’re in motion!

PHP850 Planet Sports, Second Wind, The Brick, The Starting Line www.trainrunsimple.happy.ph

07

07 DEUTER FUTURA32

This outdoor companion has an Aircomfort FlexLite System that’s lightweight and features a flexible twin-frame construction.

PHP5, 990 Olympic Village 3/L Glorietta 2 (02) 531-3187

06

08 ADIDAS DURAMO 6

08

Win the race sans the pain with this pair that has an open mesh upper for maximum ventilation and ADIPRENE® technology.

PHP2, 696 The Athlete’s Foot

09 CUBE HELMET HPC TEAMLINE

Keep safe on the road with this gear that has a magnetic Fidlock® buckle and 27 vents for maximum air circulation.

PHP5, 000 Unison Bikes (02) 242-50-53

09

10

10 BROOKS GLYCERIN 12

11 11

11 MIZUNO WAVE RIDER 17

Conquer the distance with this running partner that’s lightweight but heavy in performance. Its Lateral Forefoot Sculpting ensures smooth touchdown and transition.

PHP 4,995 Purchase online at www.mizuno.ph

12 AGON GRAPHITE MULTI-LASER RED LENSES

With adjustable temple tips and ventilation slits, it is ideal for cycling, mountain biking, and triathlon; it stays intact and breathable even in prolonged, rough motion!

PHP 3,950 All Rudy Project Stores www.rudyproject.com.ph

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ENDURANCE SPORTS

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P H O T O S F R O M R U DY P R O J E C T. C O M , T O B Y S . C O M , S I M P L E H Y D R AT I O N , M I Z U N O . P H , P L U T O S P O R T. C O M , D E U T E R O U T D O O R . C O M , S L A S H S P O R T. C O M

Elevate your run with this running shoe that weighs only 10.9 ounces. It provides 20% more cushioning with New Super DNA, while Ideal Pressure Zones in the outsole optimize sole pressure.

PHP 6,795 Available soon in select Toby’s Sports and Runnr branches www.tobys.com

BEAUTIFULLY BALANCED— THE PROFLOW™ FROM RUDY PROJECT

Fashioned from the advanced melding of sophisticated durable materials such as Carbon, Aluminium, Magnesium, Silicium and Titanium - and dubbed the “New icon of sporting luxury” - the Rudy Project ProFlow™ is a beacon of technological research and development that has redefined sports luxury eyewear by simultaneously achieving both functional safety and conceptual, cutting-edge style.

Ultra-light, the extremely comfortable ProFlow™ boasts a carbon core chassis, which is reinforced with a carbon polymer as well as highquality thermoplastic materials designed in Switzerland, which are not only more resistant to stresses but are extremely lightweight. To further explain, the elasticity of the frame (which allows for external tensional forces) is specifically calibrated to provide superior comfort and safety.

The Integrated Air Conditioning™ system works on inner surface carvings, which re-direct the air flow coming from the temples in order to improve ventilation while reducing the thermal shock, and thus prevent fogging.

Superior optics for the purpose of dealing with weather change - called the Quick Change™ Lenses system - speaks of the most advanced interchangeable lens system created

by Rudy Project. Depending on varying lighting/weather conditions, this is a superb solution that quickly (albeit easily) lets you change lenses accordingly. The compatible lenses for the ProFlow™ are the ImpactX™ Photochromic Clear, Matte Black or Photochromic Grey lenses.

Last, but not the least – the perfect balance: the Dorsal Stabilizers™ are innovative structural elements fashioned from an amalgamation of zinc, aluminium and magnesium, located on the temporal surfaces of the frame to ensure perfect alignment and stability, while at the same time, these minimise the forces exerted on the pressure points such as the nose and ears, which thus prevent the glasses from slipping.

The ProFlow™ certainly is a Rudy Project scientific breakthrough that is bound to Elevate Your Performance.

www.rudyproject.com.ph

ENDURANCE SPORTS

05

THE EXPERTS

EXPERT ADVICE

RAYMOND RACAZA

Community Editor; Founder, Run.ph; Certified PADI Divemaster; Triathlete

JAYMIE PIZARRO

Community Editor; Founder, TheBullRunner.com; Triathlete

SAUL ANTHONY SIBAYAN Contributing Editor; Sports Fitness Health Consultant; Sports Science Instructor

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

Incorporate training on all three sports at least three times a week.

Simply put, swim, bike, and run at least three times a week.

ASK THE EXPERTS In the first of this three-part series, DR. EDGAR MICHAEL EUFEMIO discusses the

Q A

It’s my first attempt to join a triathlon.

Can you recommend a training plan?

How do I survive my first triathlon?

The recommended training plan depends on your fitness level. Ideally, you should incorporate training on all three sports at least three times a week. Simply put, you have to swim, bike, and run at least three times a week. You should also work on your weakness, and make it your strength.

The open water swim is usually the most petrifying experience for first time triathletes, and if you are not confident of your swimming ability then I suggest you start at the back of the pack. A few minutes off from your finish time will not hurt you.

Also, remember to pace yourself throughout the race. Do not overexert yourself on the swim and bike because you will pay for it on the run. Last but not least, have fun and enjoy the race! —raymond racaza

have a regular day job, and I have a Q Ifamily to take care of. I want to get

serious with triathlon, but I’m afraid that I have to sacrifice my job and some family quality time. How can I balance all these?

A

Juggling triathlon with a successful career and a happy family life is no easy task, but it can definitely be done without having any of the balls slipping out of your hands. Ultimately, the goal is to live the tri life where swimming, biking, and running is not an option, but comes as natural as brushing your teeth. To begin, set a schedule for training, work, and family. You may hire a good triathlon coach who can customize your program based on your goals and lifestyle. Be flexible enough to adjust to sudden changes in your schedule and 06

ENDURANCE SPORTS

know that, periodically, you may need to focus on certain areas more depending on the need, such as a sick child, a looming work deadline, or an upcoming race. The bottom line is that triathlon can fit perfectly into your life as long as you work hard, train smart, and want it badly. —jaymie pizarro

heard that men are more Q I’ve prone to dehydration. What’s

the difference between the sweat rates of males and females?

A

The sweating responses of women are less compared to men. Women have greater evaporative efficiency of sweating which enables them to maintain core body temperature. There are variations in resting body temperature and thermal responses to positive or negative heat loads depending on the phase of the menstrual cycle.

In a series of sweat tests conducted over the course of several events, it was discovered that the average sweat rate of male Filipino endurance athletes is 1.21 liters per hour, but they only consumed 0.92 liters of fluid. Female athletes lose 0.65 liters per hour, but astonishingly took 0.67 liters. It is evident that males drink less than what they’re losing; they are thus more prone to dehydration. Women are better at hydrating than men. Dr. Nina Stachenfeld of Yale School of Medicine wrote a paper at Sports Science Exchange of the Gatorade Sports Science Institute last 2013 stated that women are more prone to exerciseassociated hyponatremia. —saul anthony sibayan

Sports injuries are generally categorized as acute or chronic; triathletes mostly experience the latter. Other interchangeable terms are repetitive or overuse syndromes. Each component of triathlon tends to put a certain body part at risk. For swimming, we tend to see more shoulder and upper back problems; for biking and swimming, it will be the legs and the lower back.

The most common swimming pathologies include cuff Each rotator tendinitis component and muscle of triathlon spasms of tends to put the neck a certain and upper The body part back. rotator cuff at risk. is composed of four tendons. The most superior, called the supraspinatus, is situated between two bony structures, the acromion and the humeral head. From repeated overhead movements, like when doing the freestyle, the supraspinatus gets pinned by the two hard surfaces; thus the term impingement syndrome.

Ultrasound, laser, electrical stimulation and cryotherapy are the modalities used to treat this condition. Cold compresses are more effective since we are dealing with an inflammatory process and this facilitates closure of the skin pores and blood vessels.

A good preventive exercise program then focuses on freeing up space between the acromion and humeral head. Initially, this will be with resistance bands and, later on, with free weights.

PHOTO FROM SHU T TERSTO CK.COM

most common injuries plaguing triathletes

TRAINING FOR

THE TIME-CRUNCHED ENDURANCE ATHLETE MINIMAL TRAINING, MAXIMUM GAINS—A SURE WAY TO STAY FIT

BY SAUL ANTHONY SIBAYAN

AD

PHOTO FROM SHU T TERSTO CK.COM

I

have always been an avid fan of the minimalist method since my college days. In fact, I have been using the same training scheme on my clients who are usually busy professionals and businessmen and women. Minimalist training is undergoing short training sessions to achieve good results. The key is consistency and intensity in order to maintain your level of fitness and to continue where you left off.

Detraining is our enemy and even just a few days off from training can result in a big decline in physiologic performance.

With the minimalist method, you can sacrifice training volume to a certain extent as long you do consistent and high-intensity efforts to stimulate all energy systems. We have three energy systems: phosphagen (immediate energy–only for a few seconds), glycogolytic (short term energy–only for a few seconds to about two minutes),

and oxidative (long term energy–more than two minutes). Chris Carmichael, author of the “Time-Crunched Triathlete” and “Time-Crunched Cyclist,” says that we can cut down training volume by as much as 50 percent and still preserve aerobic and lactate threshold fitness.

Consistency is the major part of the plan, and you need a minimum of three interval workouts and at least one endurance training session per week. With this, we can attain training progression by stressing the body and giving ample recovery to promote adaptation. But we can’t do long recovery days, only up to around 48 to 72 hours.

More than this recovery range will hamper physiologic progress or even promote detraining effects. Chris agrees that you can do two consecutive training days but not three consecutive ones as you need to recover well and still balance the stuff you need to do on a daily basis.

SAMPLE MINIMALIST TRAINING TEMPLATE DAY 1 REST DAY DAY 2 INTERVAL TRAINING

focusing on time and intensity (can be based on HR zones or watts)

DAY 3 REST DAY DAY 4 TEMPO TRAINING

focusing on time and speed

DAY 5 REST DAY DAY 6 INTERVAL TRAINING

focusing on time and intensity (can be based on HR zones or watts)

DAY 7 LONG SLOW DISTANCE OR DURATION TRAINING

ENDURANCE SPORTS

07

NUTRITION & DIET

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

HEARTY TOMATO TUNA PASTA HERE’S AN EASY-TO-DO AND TASTY PASTA DISH.

serves two

Tuna contains Vitamin D, Selenium and Omega-3 fatty acids which has said to reduce the risk of heart diseases.

INGREDIENTS

100 g macaroni 2 tbsps vegetable oil 1 onion, chopped 3 cloves garlic, minced 1 can (180 g) tuna fillet 1 ½ cups blanched, peeled, and cubed tomatoes ½ cup spinach Salt and pepper to taste D I R E C T I O N S : PA S TA

Fill a medium-sized pot with water, add salt and oil, and bring to a boil. Put in the macaroni. Make sure the noodles are completely submerged in water.

Allow the pasta to cook for 10 to 15 minutes or until al dente (firm to the bite).

Once cooked, put the pasta in cold water then drain.

TUNA: THE SUPERMEAT

WHY TUNA SHOULD BE A STAPLE IN THE ATHLETE’S DIET BY SAUL ANTHONY SIBAYAN Time been told that fish is a good source of protein and also of good fat. Torpy and her fellows wrote in their paper “Eating Fish: Health Benefits and Risks” last 2006 at the Journal of American Medical Association that besides the protein, it also has Vitamin D and selenium. Vitamin D regulates the absorption of calcium and phosphorus in our bones and aids in cell to cell communication throughout the body. Fish is also rich in omega-3 fatty acids which is a specific type of fat that has said to reduce the risk of heart diseases. Omega-3, specifically found in oily fish such as tuna, salmon, and sardines, can also lower your blood pressure and heart rate, as well as other cardiovascular risks. This not only has a positive effect on your health but also with aerobic performance which has a direct relationship with heart rate.

Consuming fish regularly has also been related to a lowered risk of stroke, depression, and mental declination as we age. Fish is also beneficial for pregnant and breastfeeding mothers as it

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ENDURANCE SPORTS

contains DHA that aids in the development of the infant’s brain.

In a study last 2002, Mozaffarian and colleagues investigated the relationships of the different types of fish meals on Ischemic Heart Disease (IHD) risk among persons aged ≥65 years old. They noted that consumption of tuna and other broiled or baked fish is related to a positive response in the long-chain fatty acid content found in the blood plasma (the watery party of the blood), whereas consuming fried fish or fish sandwiches (fish burgers) did not. They stated that people consuming tuna or other fishes for three or more times per week compared to others that only had less than once per month has been associated to a 49% lowered risk of total IHD death and 58% lowered risk of arrhythmic IHD death but not non-fatal Myocardial Infarction (MI).

Among adults aged ≥65 years, modest consumption of tuna or other broiled or baked fish, but not fried fish or fish sandwiches, is associated with lowered risk of

IHD death, especially arrhythmic IHD death. Thus, cardiac benefits of fish consumption may vary depending on the type of fish meal consumed.

Tuna is considered as a deep see fish, but unlike other of its kind like the shark, swordfish, king mackerel, and golden bass, it has been reported to contain relatively low levels of mercury that’s similar to wild and farmed salmon and shrimp. In a research published last 2004 by Joanna Gochfeld at Environmental Research . The paper was entitled “Mercury in Canned Tuna: White versus Light and Temporal Variation”, it was stated there that white-style (presumably albacore) tuna had significantly more total mercury than light-style (skipjack) tuna. She also reported that there’s no significant differences in the mercury levels in tuna packed in oil as compared to water.

The foods we eat really do influence our health. Nutrition is an arsenal in an athlete’s training and is essential for a healthy lifestyle. “Every athlete will always win with good nutrition.”

02

03

DI REC TIONS: SAUCE 01

02

03

Heat pan and add the vegetable oil. Sauté garlic and onion.

Add tomato and tuna.

Simmer for 2 to 3 minutes. Add salt and pepper to taste.

Add spinach.

Remove pan from heat.

Add pasta to the sauce.

R E C I P E B Y J E S S I C A P U YAT. P H O T O S F R O M S H U T T E R S T O C K . C O M

01

STAYING IN THE RIGHT ZONE: TRAIN WITH A

HEART RATE MONITOR

BY SAUL ANTHONY SIBAYAN

T A heart rate monitor can tell you how hard your body is working

he Heart Rate Monitor (HRM) may be an old gadget to assess and improve performance, but it’s still a valid tool to ensure that athletes train with the right intensity and avoid the pitfalls of overtraining. Various studies have shown that heart rate (HR) has a direct correlation to VO2max, the measurement of your aerobic capacity. The higher the number, the more efficient the person is in utilizing oxygen per breath. Many sports scientists have related this to endurance performance. This is why HR is used during training and competition so that athletes know they are within the recommended zone or intensity.

Training with an HRM disproves the outdated athletic proverb “No Pain, No Gain.” Though training at higher intensities can raise your fitness and pain threshold, you shouldn’t push yourself too far, too soon. The fundamental purpose of exercise is to preserve a balance between health and fitness.

Like the tachometer of an automobile, the HRM doesn’t tell how fast the athlete is going but rather how hard the body is working. Endurance workouts, tempo training, and aerobic and anaerobic threshold intervals are at the heart of an effective training program. An HRM can provide valuable feedback and data during each of these workouts.

Observe how your body reacts; training with an HRM can help turn your weaknesses into strengths.

One thing you also need to understand is that heart rates are affected by variables such as the state of hydration, rest, anxiety, illness, medication, and surrounding temperature.

If dehydrated, the heart will work harder, which will lead to a higher-than-normal reading. Given that blood is mostly water and athletes have less blood volume when dehydrated, their hearts will work harder to keep up with the demand of the working muscles. The heart may beat faster in hot temperatures even though athletes are fully hydrated because it not only supplies oxygenated blood to the muscles, it also directs blood to the skin to help cool down the body.

It almost goes without saying but adding the heart rate monitor to your training program disproves the old belief, “No Pain, No Gain” and instead replaces it with “Know Pain, Know Gain.”

HEART RATE ZONES

FIND OUT IF YOU ARE IN THE RIGHT ZONE ZONE FOR BEGINNERS

ZONE FOR ADVANCED

EFFORT

INTENSITY

1

VERY LIGHT

50 TO 60%

EFFECT

For warm-ups and to facilitate faster recovery

1

2

LIGHT

60 TO 70%

Burns fat and develops aerobic endurance

2

3

MODERATE

70 TO 80%

Improves aerobic and cardiovascular performance

3

4

HARD

80 TO 90%

Develops anaerobic and increases maximum Performance capacity

5

MAXIMUM

90 TO 100%

Improves short maximum performance and speed

HOW TO GET YOUR THEORETICAL MAXIMUM HEART RATE: = 206.9 – (0.67 X AGE)* For example, a 26-year-old triathlete’s theoretical maximum heart rate is: = 206.9 – (0.67 x 26) = 206.9 – 17.42 = 189.48 = 190 bpm

*Formula adapted from Jackson et al (2005) and McArdle WD, Katch FI, and Katch VL (2010) ENDURANCE SPORTS

09

STRENGTH & CONDITIONING FLEXIBILITY > STRENGTH & CORE EXERCISES > RUNNING DRILLS

BETTER UNDER THAN OVER

THE WORLD’S GREATEST STRETCH

THE LOGIC BEHIND INTENTIONAL UNDERTRAINING

WARM UP WITH THIS INCREDIBLY DYNAMIC MOVE BY SAUL ANTHONY SIBAYAN Nick Winkelman, education performance specialist of Athletes’ Performance, says that the World’s Greatest Stretch actually traces its origins from yoga. It’s a full body stretch that activates your single leg and shoulder stability, and core. It is essentially a very good dynamic stretch that you can include in your warm-ups.

HERE’S HOW TO DO IT:

01 Stand on one leg and

hug your knee close to your chest.

02 Step forward and do

a long forward lunge.

Try to keep your back leg longer than your front leg.

03 Do a trunk rotation by facing

your front knee and lifting your other arm to the ceiling. This will simply open up your upper back, trunk, and hip in a safe and effective manner. This also stretches your chest and activates your shoulder muscles.

We all want to reach our full potential when it comes to athletic performance. We all want to give our 100 percent on every race. Unfortunately, such a goal is almost impossible to attain. We all want to go higher, faster, stronger. We push, push, and push, but sooner than later, our bodies will suffer the consequences of overtraining.

Overtraining brings with it a myriad of concerns including fatigue, sleeplessness, stress, and depression. Injuries might also set in. In order for your body to get back to fighting form, you would most likely need to take a break from training and rest. When this happens, you might find yourself back to square one of your training regimen.

In truth, we might only be able to achieve 70 percent of our full potential.

The key is to make sure that we perform at our optimum potential all the time.

Undertraining leaves you with room to grow. It is best to complement hard training with more than adequate rest.

That’s why elite athletes taper down their training from a few days to a week before the main event. In his blog trainingpeaks. com, Matt Fitzgerald, a well-known triathlon coach and writer, posted that “the winning strategy is to guess conservatively, but not too conservatively. You don’t want to miss by much, but if you do miss, you want to guess low” when it comes to training.

THREE WAYS TO AVOID OVERTRAINING > LISTEN TO YOUR COACH. A knowledgeable and qualified coach would know when to push you and when not to. He would want to bring out the best in you and help you reach your goals. He would treat you like family, and make you feel like his own.

> LISTEN TO YOUR HEART. Logging in

your front leg in a straight position. You’ll feel a stretch with your hamstrings.

05 Lastly, go back to lunge

position, but this time in a high position in order to feel your hip flexors and quads getting that stretch.

06 Repeat with your other leg.

You can do from 5 to 10 repetitions per leg for this stretch.

Yoga has become a favorite among endurance athletes for its many benefits specifically in strengthening the core and imroving flexibility and mobility. It is also a great stress buster, calming your mind as it improves your posture, immune system, and general well-being.

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ENDURANCE SPORTS

> LISTEN TO YOUR BODY. Not feeling well? It might be better to take a day off.

Focus on stretching or be more active in doing your daily chores but do not engage in any training. You might be surprised at how better this would make you feel not only physically, but also mentally.

E X E R C I S E P H O T O S B Y PAT G O L O Y

04 Push back and bring

your morning heart rate (HR) can tell you how much stress your body received or how much you have recovered from the previous day’s training session. Check your HR for a week then compute the average. This is your baseline; this number normally goes down as you become fitter.

A 5-beat increase means that you need to drop training by 50 percent or go with lighter training. A 10-beat increase means you need full rest, good nutrition, and going about your day in a leisurely manner.

GET READY FOR

CENTURY TUNA 5i50

PHOTOS COURTESY OF CENTURY TUNA 5i50

YEAR 3

At least 1,200 triathletes from all over the world are expected to join this year’s Century Tuna 5i50 in Subic, Zambales on June 27-29, 2014. Century Tuna’s signature event, Century 5i50 has helped promote the brand’s healthy (and sexy) lifestyle for the past three years.

Among the popular racers participating include Caroline “Xena” Steffen, Belinda and Justin Granger, Ben Allen, Jacqui Slack, Fredrik Croneborg, Katja Rabe, Simon Agoston, Michal Bucek, Erik Watson, Till Schramm, Michael Murphy, Joseph Lampe, Renee Baker, Jodie Scott, Monica Torres, Team Gotta led by Kim Atienza, Erwan Heusaff, and Isabel Daza.

“The Triathlon community is always looking for something interesting and different. I am interested to see how the same course can be made to continue to be a thrill for all the athletes. We also need to find ways to engage the families, friends, and fans that go to see the races. We need to make it easy for them to watch the race,” says Greg Banzon, general manager of Century Tuna Canning Corporation.

CENTURY TUNA 5i50 FAST FACTS :

15-19 65-69 YOUNGEST AGE GROUP

OLDEST AGE GROUP

The 1.5 kilometer swim start will be adjacent to the HYS Yacht Club in San Bernardo Road in Subic Bay. Participants will have to complete one round of the swim course before exiting to Transition 1. One of the unique things about the Century Tuna 5i50 race course is that it will have two different transition areas: one for the swim to bike and the other for bike to run.

From Transition 1, participants will head on to the 40-kilometer bike course. The first 10 kilometers of the bike course will be inside the Subic Bay International Airport. Participants will then negotiate the climbs and descents of Argonaut Highwa y and Corregidor Road, before entering the technical roads of IDESS. Participants will head back and pass through Tarlac Road, Appari Road, Rizal Highway, Aim High, and Efficiency Avenue before heading to SBECC (Subic Bay Exhibition and Convention Center), which is where Transition 2 is located.

The 10-kilometer run will start at SBECC, head out to Binictican Drive, and go through the Subic Golf Course loop before proceeding to the finish line in front of SBECC. THE MEDALS AND TROPHIES OF THE FINISHERS AD WINNERS OF THE PAST TWO YEARS WERE MADE FROM BAMBOO, WHICH IS ABUNDANT IN SUBIC, ZAMBALES.

CENTURY TUNA 5i50 YEAR 2 CHAMPIONS, LUKE MCKENZIE AND BELINDA GRANGER BOTH FROM AUSTRALIA

ENDURANCE SPORTS

11

UP CLOSE WITH

SWISS MISS TURNED WARRIOR PRINCESS CAROLINE STEFFEN SHARES HER EXCITING ADVENTURES AND HER NEXT BIG RACE— THE CENTURY TUNA 5i50!

PHOTOS BY DANIEL L SMITH SHUTTERSTOCK.COM.COM

Growing up in Spiez, Switzerland, a small village surrounded by mountains and beautiful landscape, Caroline Steffen recalls having a great childhood. She didn’t exactly dream of becoming a professional triathlete, but with paradise as her playground, and her training ground, the world of sports was where she eventually wanted to go.

Years of shining as a lady triathlete earned Caroline the moniker, Xena the Warrior Princess. It was Brett Sutton, a former coach, who gave her the nickname, which was taken from a classic American television series. In case you’re too young to remember, Xena is a voluptuous warrior with formidable fighting skills. As Sutton puts it, “Caroline is the real life Xena the Warrior Princess.”

For the maiden issue of Endurance, we have a little chat with Xena.

How and when did you get into triathlons? Tell us about your first triathlon experience.

XENA: It was a two-day adventure race in 2005 that brought me closer to triathlon, specifically to the long distance race. My first Ironman race was in 2006 and I finished second in my category and got a spot for the Ironman WC in Kona that same year, where I finished third. Straight away, I liked the challenge and the toughness of this distance.

What’s the story behind the Xena moniker?

ENDURANCE SPORTS

Where are your favorite training places to swim, bike, and run?

XENA: It is the Sunshine Coast QLD Australia. As a pro triathlete, you just get everything you need.

How many hours do you train in a week?

XENA: It’s around 40 hours every week at the moment.

XENA: My former coach Brett Sutton gave me the name. He said, “If you get to spend five minutes with Caroline, you will understand and if you can’t, then look at the pictures. Caroline is the real life Xena the Warrior Princess.”

What is your diet plan before, during, and after the race?

Among swim, bike, and run, which is your favorite?

Which one do you spend more time training for?

What is your strength as a triathlete, your weakness?

XENA: Favorite, that depends on 12

my mood, training phase, and fitness level but mostly it is the bike leg, which I spend the most of my training hours on.

XENA: My nutrition in a race week doesn’t really change much compared to my daily nutrition.

Balanced and healthy– that’s the key.

XENA: Strengths, my willpower and stubbornness. Weakness, I’m impatient.

Have you experienced any major injury before?

XENA: None so far. I’m a lucky one!

What is the greatest challenge you have encountered as a triathlete?

XENA: Overcoming a big disappointment that got created through wrong judgment.

How many triathlon races have you joined? What’s the most recent?

XENA: No idea, but maybe around 50. The most recent was last March, where I won at the IRONMAN Asia Pacific Championships in Melbourne, Australia.

You have a laudable list of achievements as a triathlete. Which do you consider as the most memorable?

XENA: My first win at the IRONMAN 70.3 Geelong in 2010.

You never forget your first win.

Who was your mentor and how did he motivate you to be a world-class triathlete?

XENA: It was my boyfriend David Dellow. He was the one who believed in my talent and inspired me to become a professional.

Who is your best triathlon buddy? What do you learn from each other?

XENA: That’s my mate Casey Munro. He makes me laugh every session and helps get my head around all these long, hard sessions.

It’s great to have someone around me to chat, and he chats quite a lot.

How do you feel about the upcoming Century Tuna 5i50 Triathlon?

XENA: I’m very excited to race my first 5i50 in the Philippines. It’s going to be a very short and fast race.

Have you joined other races in the Philippines?

XENA: I won twice at the Cobra Ironman 70.3 Cebu and I can only say, ‘I loved the race.’ It was wellorganized, the location was great, and it was a lot of fun!

Why should triathlon enthusiasts not miss the upcoming Century Tuna 5i50 event?

“I’M VERY EXCITED TO RACE MY FIRST 5i50 IN THE PHILIPPINES. IT’S GOING TO BE A VERY SHORT AND FAST RACE.”

XENA: Because it’s “More fun in the Philippines.”

ENDURANCE SPORTS

13

CENTURY TUNA 5i50 TRIATHLON

EVENT SCHEDULE CENTURY TUNA 5I50, SUBIC BAY, ZAMBALES, PHILIPPINES

WEEKEND AT A GLANCE (as of April 29, 2014 • Subject to change without prior notice)

JUNE 27, 2014 (FRIDAY) 2:00 PM to 7:00 PM

Media Center Open

Subic Bay Exhibition and Convention Center (SBECC)

Athlete Regisration Open

SBECC

Expo Open

SBECC

Bike Service Open

SBECC

JUNE 28, 2014 (SATURDAY) 8:00 AM 8:00 AM to 4:00 PM

10:00 AM to 5:00 PM

Media Center Open

Subic Bay Exhibition and Convention Center (SBECC)

Athlete Registration Open

SBECC

Expo Open

SBECC

Bike Service Open

SBECC

Bike Check In

Transition 1 (former Subic International Raceway - SIR)

*No late check in or race morning check in — No Exception 10:00 AM to 4:00 PM

T2 Bag Drop Off

SBECC

1:00 PM to 3:00 PM

Swim Open

Fisherman’s Wharf

3:00 PM to 4:00 PM

Meet the Pros Press Conference

SBECC

4:00 PM to 5:00 PM

Race Briefing

SBECC

5:00 PM to 6:00 PM

Catholic Mass

SBECC

06:00 PM

Carbo Load Dinner

SBECC

07:30 PM

Shuttle Back to the Hotels

SBECC

08:30 PM

Shuttle Back to the Hotels

SBECC

JUNE 29, 2014 (SUNDAY) - RACE DAY 4:00 AM

Hotels to Serve Breakfast

Various Hotels

Century Tuna and Alaska Breakfast Stations Open

START Area

4:00 AM to 10 AM

Media Center Open

SBECC

4:30 AM

First Shuttle from Hotels to Start Line

Various Hotels

5:00 AM

Transition Open

Transistion Areas

5:30 AM

Last Shuttle from Hotels to Start Line

Various Hotels

6:00 AM

Start of Road Closure

6:15 AM

Transition Area Close

Transistion Areas

6:28 AM

Wave 1 - Pros, Filipino Elite, TBC

Fisherman’s Wharf

6:30 AM

Wave 2 - TBC

6:40 AM

Wave 3 - TBC **Wave designation to follow

14

7:50 AM

Swim Cut Off

Fisherman’s Wharf

10:10 AM

Bike Cut Off

T2 - SBECC

12:10 PM

Finish Line Cut Off

SBECC

10:15 AM to 1:00 PM

Bike Check Out

T2 - SBECC

01:00 PM

Transition Close

T2 - SBECC

6:00 AM to 12:00 PM

Expo Open to All

SBECC

11:00 AM - 2:00 PM

Century Tuna Post Race Celebration Lunch

SBECC

12:00 NOON

Awarding

SBECC

ENDURANCE SPORTS

CENTURY TUNA 5i50 TRIATHLON

RACE COURSE MAPS

5 50

FINISH

5 50

SBECC

ay,

SBECC RIZAL HWAY

TRIATHLON

subic bay, philippines

TRIATHLON s b p ubic

FINISH

40km BIKE COURSE

hilippines

GENERAL RACE MAP

SUBIC GOLF

AR GO NA

BINICTICAN

UT AY HW

NCT

NCT START

START

UT

AY HW

NA

GO

AR

JEST CAMP

CUBI

JEST CAMP

CUBI TRIBOA

LEGEND

TRIBOA

SWIM 1.5km BIKE

40km

RUN

10km

IDESS

IDESS

5 50 TRIATHLON

5 50

START

FINISH

TRIATHLON

subic bay, philippines

subic bay, philippines

1.5km SWIM COURSE

10km RUN COURSE

COMMITMENT ST

SBECC

NCT

AR

GO

NA

UT

HW AY

RIZAL HW AY

START

E

BINICTICAN DRIV

BI

NI

FINISH

SUBIC GOLF

CT

IC

AN

DR

IV

E

ENDURANCE SPORTS

15

CENTURY TUNA 5i50 TRIATHLON

PARTICIPANTS MALE AGE GROUP

15 TO 19

Christopher Lawrence Ferriols Gabriel Aoyong Neil Aynera Paolo Miguel Santillana Reymond Opiana Richard Jefferson Hong Vince Santos

20 TO 24

Aaron Unabia Carlo Cagape Carlo Gonzalez Daryll Dave Magaway Francis Serrano Gerwin Bryan Ong Gianmarco Anton Sibayan Gianmatteo Guidicelli Immanuel Serrano Jolo Anyayahan Jose Gonzalez Kendrick Josh Ng Kevin Policarpio Mark Jason Brown Neil Diaz Rafael Dominic Echiverri Romark Johnson Belo Stefano Marcelo

25 TO 29

Aaron Dizon Adrian Jose Velasco Adrian Joseph Luansing Aiken Ainsley Ting Anthony Consing Anthony Jose Pangilinan Aries Manalese Benjamin Hans Bryan Leo Asis Byron Joseph Bote Carlos Benedict Santos Christian Gonzales Christopher Albert Paz Daniel Lagazo Daniel Layug Daniel Velasco Daryll Torres David Joseph Articulo David William Abuel Diego Rizal Dilig Dominic Ledesma Edison Maningat Eduardo Aboitiz Edward Ramirez Edward Vincent Maximo Francis Fabiana Grant Preddy Herbert Sy Ivan Carapiet Jameson Arvin Tan Jan Carlos Bucu Jan Christopher Laman Jan Harley Bangayan Jd Valderrama Jeffrey Tirao Jerome Bucal Jesy Christopher Cruz Joachim Du Jon Eric Santiago Jose Lorenzo Osmena Jose Simeon Gonzalez Joseph Kennedy Salcedo Juan Carlos Mendoza Juan Gabriel Velasco Kaine Kenneth Uy Karl Odiamar Keith Norsca Sibal Ken Martin Clemente Kenneth Tan Kevin Emmanuel Fule Kirk Pedrajas 16

ENDURANCE SPORTS

Lee Joseph Sarmiento Lorenz Arvin Chua Mark Lising Marklester Jamisola Martin Clint Tan Michael Acas Michael Cancio Neil Ivan Tan Nicoli Valent Roxas Norman Resurreccion Ralph Emerson Dabao Ralph Yap Raymund Velasco Regie Boljoran Renz Sabinorio Richard Ibasco Santino Del Castillo Steven Dejager Ted Angelo Chua Timothy Jason Lao Timothy Mallari Von Ivan Basio Wernher Bret Louis Asprec

30 TO 34

Aaron James Flores Abelardo Ca単edo Jr Ace Domingo Alfon Chito Salano Allan Gerard Francisco Alvin Garcia Andrew Brian Ang Andrew Tuazon Antonio Luis Garcia Antonio Miguel Lorenzo Aristotle Reyes Benedick Duria Bhenjo Bernardo Bobby Khan Brendan Rake Calvin Lester Leorna Carlo Rojas Carlos Aboitiz Carlos Roman Oviedo Charles Hesed Fernandez Christian Carlo Castro Christian Paul Forbes Christian Rey Vega Christian Uy Cliford Scott Constancio Bernardes Cuong Do Dan Ryan Co Daniel Iii Bolong Deniz Arkin Dennis Gan Dennis Paula Desmond Zhang Don Armand Gutierrez Don Taguiam Edison Diaz Eleazer Anzures Elvin Ching Emeric Fernandez Emmanuel Balamban Emmanuel Faminialagao Enricus De Castro Erick Andrew Olonan Francis John Francisco Francisco Abante Jr Francisco Castro Franz Anton Lim Frederick Castaneda Frederick Jasper Sarangaya Frederick Rugayan Gary Maningo Generoso David Gleen More Villacorta Glenn Yap Guz Dela Rosa Hanz Uyking Harold Angelo Go Harvey Robles Herberto Sebastian Hideki Kawaguchi

Ignatius Chusenfu James Arvin Ison Jason Esperancilla Jayson Pascual Jean Paolo Serrano Jean Patrick Serrano Jed Tristan Anthony Abadilla Jefferson Limchu Jeffrey Lo Jeffrey Mendoza Jet Ramos Jingo Bautista Joel Cruz Joey Amad Jofre Obrador John Carl Roldan John Emil Franklin Ramos John Jason Silamor John Michael De Leon John Paul Enriquez John Paul Stephen Be Corpus John Richard Ramos Jomel Policarpio Jonathan Arellano Jorge Carlos Tan Jose Carlo Umali Jose Eduardo Genilo Jose Merdino Lim Joselito Dimayuga Joseph Bernard Valero Joseph Gerard Fernandez Joseph Hizon Joseph Ramirez Joshua Elijah Ong Juan Arnaldo Bayag Juan Paolo Gonzales Julian Villar Kervin Whang Koichi Tanaka Lawrence Daniel Sy Lester Benedict Leytte Lester Lagos Marco Gregorio Marco Polo Reed Trajera Mark Alfred Arroyo Mark Lester Parallag Mark Sanchez Mark Wilfred Malabed Martin Luther Norial Mat Julius Famarin Matt Paz De Leon Michael Angelo Kallos Michael Salomon Michael Simms Miguel Laman Miguel Mallillin Mikey Chua Mitch Schneider Soon Nestor Buensuceso Jr. Nino Lorenzo Tobiano Nomar Alferos Oscar Ofiana Osmund Gilbert Ng Paolo Jon Darwin Maramot Patrick Joseph Lim Patrick Peig Patrick Santos Paul Jake Castillo Paul Michael Escobar Percival Jason Cendana Philip Balagot Prince Oliver See Ralph Jerome Salvador Raymond Ordoveza Reagan Diaz Ren Hua Ho Richard Gabagat Richard Loma Richard Rocha Robert Dexter Ding Roberto De Los Santos Jr Roland Capito Roman Dimaandal Rommel Navarro Ronald Recabar

Roy Zaldua Ryan Jervis Jao Ryan Marbella Simon Jones Steeve Mago Teddy Munoz Thomas Raymond Lising Tim Green Tristan Aguinaldo Wesley Bangayan Winfred Leano Ysrael Lacsina

35 TO 39

Abraham Quirimit Adrian Altamira Alex Janssen Co Alexander Leuterio Alfred Gonzales Alfredo Jr Santos Alvin Bugtas Alvin Peter Aprecio Alvin Te Tan Alvin Ty Andrew Aguirre Antoine Installe Anton Abad Arby Fil Tomas Benaza Archie Majam Ariel Fabella Aristotle Cajucom Arnold Ernest Jusayan Arsenio Vicente Villania Arthur Evangelista Artur Piasecki Arvin Alivia August Martinez Ben Carter Bernie Yalung Bienvenido Josef Gonzalez Iv Brian Villarin Bryan Cockrell Bryan Tan Calvin Henry Reyes Carlo Martin Carlos De Guzman Carlos Miguel Carlos Oliver Leytte Charlemagne Samartino Christopher Olazo Clarence Chan Daniele Baracco Darius Navio Darwin Cosca Dave Rey De Castro Delber Gapit Denniel Ison Dennis Madrid Derrick Calixto Dominic Murphy Don Ramon Bagatsing Douglas Parker Dryan Tria Eduardo Roquero, Jr. Emmanuel Angeles Emmanuel Pasia Emmanuel Vincent Pineda Enrique Lorenzo San Agustin Ericson Pan Ernst Grabowski Eugene Alberto Eugene Buenaventura Expedito Dublin Jr. Ferdinand Capco Francis Lejano Francis Salvano Francisco Mijares Gaylord Belardo George Vilog Gibson Yu Gilbert Garcia Gilbert So Hu Gilbert Tang Glenn Antonio Gregie Pamakid

Hannibal Zenon Ong Ian Oliver Canieso Ivan Leopando Jaime Dolera James Dulalia James Evasco James Santiago Jan Blando Janssen James Morados Jarand Fjeld Jason Tan Jayjay Cantor Jefferson Lo Jeffrey Ryan Tantingco Jerico Fernando Jeroen De Haas Jerome Javier Jessie Jay Calara Joel Javier Joel Reyes John Paul Fontillas John Paul Gaba John Paul Kallos Johnson See Jojit Allan Derije Jonathan Soriano Jordan David Jose Mari Cagurangan Jose Nicolas Pacheco Jose Raphael Zapata Joseph Cortero Joseph Lyle Sarmiento Joseph Miller Joseph Ong Joseph Tan Juan Carlo Fernandez Juan Miguel Romero Jules Gerald Simeon Jun Isip Karl Mark Martinez Karlo Magpayo Kenneth Amiel Taylor Kenneth Sarabia Kiel Fetalvero Leopoldo Carlos Jr. Lloyd Jenkins Lloyd Saban Louie De Guzman Luigi Joe Yu Manolo Ona Marc Anthony Castro Marco Venneri Mark Anthony Aquino Mark Bryan Banzon Mark Hernandez Mark Jerome Saquing Mark Luke Balanza Mark Lynger Jingco Mark Pauco Mark Vincent Del Rosario Marlon Tobias Marlowe Monsanto Marnie Reyes Martin Bunag Martin Marty Michael Acepcion Michael Dennis Roxas Michael Guillerme Michael Sabarillo Miguel Antonio Lopez Mohammad Mojdeh Neil Wincent Uy Nelson Pasia Niklas Jonsson Nino Ray Aguirre Noel Frederick Peneyra Noel Hernandez Noy Jopson Oscar Cribe Pablo Iii Garcia Paolo Lea単o Paul Blue Paul John Mendoza Paul Palattao Philippe Dhannoncelles Quincy Buenaflor Raymund Pua Ricarte Dayata Richard Cabreros Robert Jr Lim

Roel Macapagal Romeo Castro Jr Romeo Vincy Naranjo Romer Recabar Roy Wyndell Hervias Ruben Balili Ruben Jr. Silva Ryan Lee Ryan Ric Locquiao Santiago Go Shaun Acasio Sherwin Montevirgen Sherwin Taberdo Simon Heo Skylove Cave Solomon Chiong Takashi Kousaka Teodoro Semana Vincent Belmonte Vincent Jay Bacsal Vinzent Querol Wendell Lim Wilfred Steven Uytengsu Williard Ranjo Willie Jan Michael Barcelon

40 TO 44

Aaron Isip Adelfo Bernadez Adrain Co Albert Cesar Faller Jr Aldren Madrigal Alejandro Neri Alekhine Guzman Alex Empedrad Alexander Isip Alexander Villagorda Alfred Racho Alfred Tengonciang Allan Brizuela Alvin Biton Alvin Lopez Alvin Serrano Alykhan Ali Andrew Chinalpan Jr Andrew Caballero Limjoco Angelo Dyprieto Anthony Kierulf Anthony Mejilla Ariel Arriola Armando Ilano Armando Lorenzo Jr Arnel Bondoc Arnel Rosales Arnold Jimenez Benedict Muriel Bimbo Andrade Calum Chisholm Carlos Tanjay Cesar Cortez Charlie Lao Cho Vergara Christopher Espino Christopher Go Christopher Huang Christopher Po Claro Adriano Hamili Columbo Allan Aberia Crisostomo M De Luna Jr David Almendral Dennis Aoyong Dennis Ararao Dennis Joseph Reforma Dennis Subida Dennis Tan Diosdado Trillana Don Capistrano Edgar Caballero Edgar Urbiztondo Edward Ibera Edwin Tizon Elmer Cruz Elmer Jose Meceda Enjoy Gaw Enrique Manuel Eric Fleckten Eric Santos Erich Taca Ernesto Altamira Iii Ernesto Jose Martin Katigbak

Fernando Munoz Bernal Francis John Pile Francis Velasquez Francis Xavier Mariazeta Iii Frank Willem De Wit Frankie Domingo Gabriel Heredia George Balisacan Gerald Hidalgo Gideon Pesic Gilbert Canlas Glenn Carlos Guillermo De Guzman Jr Henry Sorongon Honrado Fernandez Ian Mcintosh Ivan Fojas James Mark Battung James Rosca Jason Brian Marquez Jason Dy Jason Reyes Jessie Bandol Jesus Abrigo Jesus Toto Velmonte Jiffy Chua Jimmy Raymund Abad Jobel Chua Joel Dacudao Joel Manuel Joey Salaya John Alabastro John Uyking Jonah Ken Tan Jonathan Pineda Jonnifer Santos Jose Daniel Borromeo Jose Emmanuel Hernandez Jose Jr Carnate Jose Mari Jueco Jose Mascardo Jose Moreno Jose Ramlo Villaluna Joselito Bautista Joseph Burt Canete Joseph Castillo Joseph Jerico Sebastian Juancho Dalangin Karl Gould Kevin Corbin Lamberto Meer Jr. Lee Mcmeekin Lemuel Bonilla Lemuel Pitoy Leonardo Lazaro Levy Ang Lyndon Ong Macky Chamorro Mamyrlito Tan Manuel Saguid Manuel Sy Manuuel Palmero Marc Anthony Villanueva Mario Antonio Aya Ay Mark Oliver Kong Martin Leon Felix Garcia Lazo Melvin Fausto Michael Angelo Borromeo Michael Angelo De La Cruz Michael Arthur Camina Michael Espiritu Michael Guinto Michael Mempin Michael Oledan Michael Owen Gan Michael Thomas Acebedo Michael Tibbs Misael Hamak Neil Justo Hidalgo Nestor Ramirez Ngoan Le Nickson Crescini Noel Andal Noel Dela Merced Noel Orbita Nomer Talibong Oliver Dudler Oliver Yao Orland Salomon Oscar Bulaong Jr

Pascal Aeschlimann Paul Nevelos Pieter Van Duijvenbode Raoul Floresca Raymond John Moreno Raymond Posadas Raymund Martin Magdaluyo Reiner Englis Remmel Soto Rene Tayag Reuben Lista Jr. Reynaldo Ordonez Richard Santiago Ricky Santos Rino Zapico Robert Crespo Robin Salandanan Rodjard Soriba Rollyn Dela Cruz Romano Jorge Romeo Marquez Romeo Nasara Jr. Romerico Torres Ronald Yao Ronaldo Biagan Rudy Widjaja Rufino Gutierrez Ryan Azarcon Ryan Mallari Sidney Maderazo Simon Herrmann Skipper Pineda Stephane Duranton Terry Yutuc Theodore Zamora Timothy Evangelista Tirso Cinco Jr. Tj Parpan Tommy De La Paz Tyrone Regaliza Victor Magno Virgilio Jr. Belen Warren Ermac Wensis Tablang William Sucias Wim Hekstra Winston Dax Rubio Yasumitsu Hirao Zaldy Velano

45 TO 49

Abdol Malik Enoroba Adriaan Lanser Albert Altura Alex Reyes Alexander Sam Alexander Uy Alfredo Guerrero Andresito Aguila Antonio Delupio Jimenez Antonio Lu Aragon Belza Armando Bonifacio Arnold Medina Benjamin Gorospe Benjamin Villareal Jr Brent Hopkins Carlo Mesina Carmelo Cabreros Charlie Toh Danny Zapanta David Richmond Davis Chad Delbert Tan Dennis Capulong Dennis Pahud Dino Rosales Earl Ferrer Emerson Barrido Emerson Go Tian Emmanuel Barrera Enrique Labios Erwin Estaris Esteban Co Jr Fedelor Lagmay Frank Tsai Galicia Rommel Gamaliel Urbi Gene Estandian George Pile

Gracito Racca Gregory Maranon Israel Cruz Jaime Moreno Jaime Santos Jamey Joseph Jamie Leather Jarrett Cababa Jayvalham Pingul Jesus Jr Gabriel Jim Araneta Jimmy Soh John Thomas Gonzales Jonathan Carpio Jonathan Tansengco Jose Antonio Caniza Jose Leal Jose Mari Colmenares Jose Pabelico Jose Romulo Buhay Jun Santillana Keita Hasegawa Kieran Obsuna Kim .

Klaus Buecheler Kwok Mun Cheong Lazaro Camua Leo Villarico Leopoldo Lopez Jr Lionel Leonen Manny Fernan Manuel Dela Serna Marco Giuseppe Bertacca Marcus Antonius Andaya Martin Camara Meinardo Opiana Michael Bond Michael Harries Michael Tanjangco Miguel Feuermann Mitsuo Akiyama Napoleon Ng Neil Valenzuela Nestor Glenn Presios Gonzalez Nikko Magsanoc Oliver Kuan Peter Yabut Rafael Ocampo Rafael Torres Ramon Noel Romano Randolph Go Raul Gaerlan Raymond Ordona Rene Abacan Reynaldo Dizon Richard Cagape Sr Richard Bachmann Richard Hong Rj Lorenzo Robert Jonas Ravago Robert Visbal Roderic Santos Rolando Pimentel Romarico De Guzman Ronald Allan Ginez Ronald Anthony Faller Ronald Sugapong Roy Agarrado Scott Levy Sean Farquhar Seiji Fukuoka Shuichi Kato Sixto Ducay Soriano Yu Stephen Lim Tiburcio Palasan Tim Gohoc Victorino De Leon Winston Salem

50 TO 54 Jose Torres Edwin Yabut Teodoro Naluz Enrique Gonzalez Anthony Pangilinan Lorenzo Ocampo Ernesto Lopez Steve Little Robert Tan

Gregory Francis Banzon Raul Castillo Maximillan Abesamis Gilbert T Quintana Rory Jon Sepulveda Antonino Hidalgo Herman Sorongon Jr. Lee Salvatore Echiverri Aaron Altura Paolo Patelli Hideaki Inoue Jose Martin Paiso Angelito Bolina Noli Reyes Jose Alberto Serrano Sr Peter Loteria Anthony Welsh Chito Nombres Gianluca Guidicelli Taddy Diaz Naobumi Karita Robert Palmer Rune Stroem Vincent Garcia Antonio Lopez Philip Caesarius Rubi A Baghaie Masaharu Hashimoto Tom Navasero Orson Odulio Eduardo Francisco Enrico Ibana Ariel Mendoza Philip Gann Michael Bangayan Roberto Mendoza Gener Sapnu

55 TO 59

Rosendo Arcenas Tatsuya Kanai Edwin Ching Benedicto Carpio Demosthenes Ydia Crispo Mojica Gueta Josef Craig Rice Dennis Anthony Zamora David Charlton

Jill Llamado Kate Margaret Gavas Kimberley Dacay Kriska Sto Domingo Kristy Onglatco Mara Guevara Maria Cathlyn Challi Genabe Natalia Joy Sy Princess Tam Sachi Dasi Tibby Solace Francine Arevalo Sumiko Tan

30 TO 34

Ada Milby Aina Geminese Garcia Althea Rowena Altamira Avelaine Nepomuceno Ceri Ruzzi Christine Munoz Diane Risha Lai Jamie Silva Jenille Yu Jhoana Sebastian Joan Melissa Mojdeh Juliette Leusink Katrina Golfo Leizl Cervatos Ma. Leonila Papa Maria Corazon Sanchez Maria Katrina Herrera Mary Kristine Facto Menchie Dizon Nina Dacanay Noelle Frances De Guzman Ria Carmela Cruz Roselle Benares Sheree Joy Go Sylvia Catherine Romualdo Tabitha Charmaine Sumendap Vidette Anne Abejar Zarah Jardiniano

35 TO 39

Herica Samantha Tiu Joyce Valerie Co

Amanda Carpo Anna Lizza Dela Cruz Anna Stroh Anna Ysabel Driz Annie Victoria Ong Cecille Ty Charibelle Morados Diana Tibbs Edle Tenden Fei Tierney Helen Susanto Jaan Michelle Antonio Jamillah Watamama Jo Anna Valladores Joanne Plumbley Katherine Marie Hernandez Kathrin Puff Lilia Monina Jose Mercy Go Meredith Bochmann Michelle Lao Frigillana Neo Cecilia Nini Priscilla Ledesma Nylah Bautista Rizabeth Grandinetti Robinette Monique Uy

20 TO 24

40 TO 44

60 TO 64 Joseph Morgan Alfredo Santos Masaaki Shintaku Aloysius Llaguno Larry Grefalda Ricardo Bernabe Jr

65 TO 69

Kilhak Kunimoto Wilhelmer Pumarada Antonie De Wilde

FEMALE AGE GROUP

15 TO 19

Catherine Mae Vergara Christine Grace Hipol Claudia Tagle Elaine Kirstie Yap Erica Kristy Lukang Erika Joy Natividad Kimberly Myka Andrea Li Maria Lourdes Lazaro Patricia Lee Shawn Frances Garcia

25 TO 29

Ana Maria Karina Mendoza Carla Nicole Sia Charmagne Anne Untalan Denise Jalandoni Gelain Ramos Isabel Anne Mendoza

Anna Marissa Remigio Elvira Jean Hong Grace Bicaldo Irene Bartolome Jacq Tan Janet Ching Jennifer Soto Jeraldine Buena Jo TOAnn Sebastian Kristina Wood Lyka Leather Ma Evangeline Endaya Maria Cecilia Pangilinan Maria Elena Perez Maria Lourdes Tizon Melody Dyprieto Michelle Cipriano Michelle Santiago

SCDI PILIPINAS Dan Paulo Villacrusis Rommel Malleta Henry Steve Olonan

45 TO 49

Alessandra Beltran Carolina Henson Celia Theresa Layson Christine Flavier Debbie Yabut Elaine Andaya Kathlyn Esguerra Ma. Candice Belza Ma. Karina Lagman Nancy Reyes Reina Elena Go Tian

Swim Bike Run

SEAFOOD ISLAND ESC TEAM A Joel Villa Swim Itan De Castro Bike Julius Cesar Buen Run SEAFOOD ISLAND ESC TEAM B Manuel Balce Swim Vicente De Castro Bike Edison Cayco Run

50 TO 54

TRIMAC ANGELS Maria Carmela Delos Reyes Swim Minnie Beth Tomas Bike Donna Fuentes Run

LAKANTRI FATHER, SON & NIECE Cherrie Rose Gallardo Swim Efren Martinez Bike Khristopher Martinez Run

TSL Gretchen Marie Fullido Nikki De Guzman Shirley (Shy) Vesagas

LAKANTRI TRIO Claire Marie Gallardo Gabriel Buluran Rogelio Gonzales Jr

Swim Bike Run

MMC Cheryl Barretto Maximino Iii Fineza Michelle Marie Aprecio

Swim Bike Run

ENDURE/TAGUMBAY BROS Marcos Lontoc Ronnie Provido Joy Vargas

Swim Bike Run

TEAM CHOPSUEY TRI Nina Beltran Siegfred Sumicad Maria Fe Macaraig

Swim Bike Run

LAST MINUTE TRI TEAM 2 Roland Francis Panaligan Lorenz Moralina Katrina Alon Alon

Swim Bike Run

Swim Bike Run

RELAY MIXED TEAM XYCOS Fab Carino Luigi Abiva Norman Velasco

Swim Bike Run

55 TO 59

T12 CAMELBAK TRI TEAM Bernard Jao David Bucad Steven Sy

RELAY ALL MALE

TEAM SEAFOOD ISLAND EVERY SECOND COUNTS C Paul Steven Famador Swim Roque Adarna Bike Carlos Ocampo Run

BELIEVER Tanya Marin Girard Pacifico Marin Alona Mae Agustin

WEEKEND WARRIORS Raymond Castillo Nestle Jeturian Louie Quiogue

TEAM BANDRACS Janis Racpan Swim Eric Racpan Run Christine Grace Bandol Bike

Barbara Walton Erica Dueger Sandra Reid

AFN Rhoby Orata Swim Gerardo Legaspi Bike Medardo Joseph Millares Run BLACK PEARL TEAM B Cristoper Atienza Elcid Sanchez Cristoper Atienza

Swim Bike Run

ENCORE MULTISPORT TEAM Franco Vicente Swim Angelo Astero Bike Jose Mari Magsalin Run

Swim Bike Run

Swim Run Bike

ESQUIRE FINANCING INC Jenny Yrasuegui Sandeep Chandiramani Lawrence Trinidad

WETSHOP DO PARATRI TEAM Andy Avellana Swim Godfrey Taberna Bike Raul Angoluan Run

TRI-ALLIANCE Marvin Da Silva Jose Gil Perez Liza Fetalino

RELAY ALL FEMALE

LUCKY TRI Alexa Thea Yebron Romarico Ngo Manito Labrador

KIDLAT Albert Arqueza Michael Fernan Jayson Evangelista

Swim Bike Run

BLACK PEARL Cathlyn Pavia Grace Dianne Cruz Katie Yabut

Swim Bike Run

LAKAN TRI Jeric Saclauso Christopher Mendoza Jose Adrian Alvarado

Swim Bike Run

FIT PLUS Abigail Quia Glenda Evangelista Lora Tansengco

NCVAL MEXICALI Jennifer Valenzuela Richard Melo Jessie Cayago

Swim Bike Run

TEAM JPL Malona Alinsug Jean Pierre Leung Hya Babag

LAKAN TRI TEAM/URAGON Jose Gerard Nayve Swim Dennis Munoz Bike Alain Cuchas Llaguno Run

LAST MINUTE TRI TEAM Anna Lynn Ali Swim Anna Mapua Bike Mary Ann Rachelle Saquing Run

LAKANTRI Aldrine Rae Galang Rhon Cruz Alberto Sales Ii

Swim Bike Run

POVEDA TRI TEAM 1 Rowena Lagdameo Iris Perez Ma. Aurora Pena

LIMITLESS MULTISPORT Dale Evangelista Swim Alfie Catalan Bike Eduardo Buenavista Run LUECO TRI-UNION Jeffrey De La Cruz Ralph Anthony Hao Nikki Valero

Swim Bike Run Swim Bike Run

Swim Bike Run Swim Bike Run Swim Bike Run Swim Bike Run

TOTAL EXCELLIUM Neil Gatbonton Michael De Vera Georgina Sacdalan

Swim Bike Run

Swim Bike Run

POVEDA TRI TEAM 2 Michi Sotto Sarah Katigbak Gia Sison

TOTAL PREMIER Rollie Pimentel Ronaldo Ulep Colleen Espinosa

Swim Bike Run

Swim Bike Run

Swim Bike Run

POVEDA TRI TEAM 3 Heather Europa Ivy Mendoza Karenina Cipriano

LAKAN TRI TEAM Alvin Panganiban Swim Pilar Francisco Bike Coleen Khristine Panganiban Run

Swim Bike Run

MANILA TRIATH Enrico Aragon Joel Soriano Albert Sy

Swim Bike Run

SAFE HAVEN Densel Chua Mimi Dizon Marienel De Guzman

TEAM RUN RHYMES KKB Maria Katrina Franco Swim Kristine Gail Enriquez Bike Brian James Anthony Dee Run

Swim Bike Run

Swim Bike Run

NCVAL MEXICALI 2 Ariston Valenzuela II Edison De Leon Sherwin Mabingnay

Swim Bike Run

TEAM TRI MATES Anna Grace Arbolario Kristine Mae Tan Bernadette Agor

TEAM RUN RHYMES Jam Mancenido Brian Jefferson Tan Jonathan Ray Alforte

Swim Bike Run

Swim Bike Run

RELENTLESS Arold Mikko Jao Paul Tagam Rommel Gappi

Swim Bike Run

TEAM TRIABETICS Johanah Joyce Co Sally Ann Clark Clarissa Almeida

AKTIBO TEAM Benylyne Acompanado Joseph Keat Sison Anna Theresa Rance

Swim Bike Run

Swim Bike Run

SAFEGUARD LIVERIGHT Jeremir Dolores John Baybay Mark Tusoy

Swim Bike Run

TMM TIMEX Margarita Luz Marasigan Sarita Almoro Patricia Hukom

TEAM BA Rica Barretto Manuel Barretto Ronnie Barretto

Swim Bike Run

LAKAN TRI 2 KAT’S Maria Katrina Martinez Christopher John Funtes Raymund De Guzman

Swim Bike Run

TEAM RUNNING PHOTOGRAPHERS Nikki Angeline Cepe Swim Valente De Leon, Jr Bike Jessie Omar Seradilla Run LANAO DEL NORTE Sittie Aminah Dimaporo Cuthbert Kelaart Sittie Aminah Dimaporo

Swim Bike Run

TRIDIVA/TEAM UNGASIS Karla Julienne Roxas Shelane Marilou Palattao Cesar Fred Roxas

Bike Swim Run

TEAM UNGASIS Angelica Limjoco Raymund Dimapilis Lowell Recio

Swim Bike Run

TRICLARK JULIAN Paolo Tayag Aries Patawaran Brenda Maeda

Swim Bike Run

PROFESSIONALS August Benedicto Banjo Norte Belinda Granger Caroline Steffen Casey Munro Eric Watson Franklin Echevarria Fredrik Croneborg Jenny Rose Guerrero Jodie Scott John Gilbuena John Leerams Chicano John Philip Duenas Jonard Saim Joseph Lampe Joyette Jopson Juan Carlos Abad Justin Granger Katja Rabe Ma. Claire Adorna Mark Anthony Hosana Michael Murphy Michal Bucek Monica Torres Neil Catiil Nikko Huelgas Noemi Andrea Galeos Renee Baker Sherwin Managil Simon Agoston Till Schramm

Filipino Elite Filipino Elite Professional Professional Professional Professional Filipino Elite Professional Filipino Elite Professional Filipino Elite Filipino Elite Filipino Elite Filipino Elite Professional Filipino Elite Filipino Elite Professional Professional Filipino Elite Filipino Elite Professional Professional Professional Filipino Elite Filipino Elite Filipino Elite Professional Filipino Elite Professional Professional

ENDURANCE SPORTS

17

RECOVERY

INJURY PREVENTION > REST > RELAXATION > SEASON BREAKS > DOWNTIME

MARGINAL GAINS

You could try and break a sweat, but it shouldn’t come to the point where you’ll get tired.

DIFFERENT LEVELS OF

RECOVERY STRATEGIES: THE BASICS

Part 1 of 3

REST, PROPER SLEEP, AND SOUND NUTRITION ARE FUNDAMENTAL IN RECOVERING PROPERLY BY SEAN SIM Recovering well after each training session and competition enables your body to be in good shape.

It also sets the stage for super compensation, wherein the body becomes better than its former state. In order to achieve this, you should exercise with just the right intensity and duration, allotting ample rest to recover right. There are different levels of recovery strategies as espoused by Nick Grantham, a world-renowned strength and conditioning coach.

Passive rest simply means doing nothing. Lying down and sleeping are some examples.

Active rest pertains to engaging in low-intensity activities. These activities should not feel like a workout. These can be like short warm-ups. You could try and break a sweat, but it shouldn’t come to the point where you’ll get tired.

TAKE NOTE OF THE THREE R’S OF A RECOVERY MEAL: 18

ENDURANCE SPORTS

Proper sleep is essential to everyone, even to those who aren’t physically active. Getting adequate sleep not only promotes better concentration, it also enhances athletic performance.

But how much sleep is enough?

Top athletes like Tiger Woods, Serena Williams, and Lance Armstrong have been reported to sleep from 6 to as much as 9.5 hours. Partial sleep deprivation has been shown to promote a higher release of the stress hormone, cortisol. Dr. Shona Halson of the Recovery Center of the Australian Institute of Sport stated in her paper entitled “Sleep and the Elite Athlete” which was published at Sports Science Exchange of the Gatorade Sports Science Institute last 2013 that extending sleep has been associated with faster sprint

Refuel

Repair

times, increased accuracy, mood improvement, increased vigor, decreased fatigue, and better reaction times. She also notes that napping can be beneficial to athletes who routinely wake up early for training or competition and also for those who are sleep deprived as it has been shown to improve cognitive tasks.

The right nutrition strategy should focus on the 3 R’s of a recovery meal: refuel with both simple and complex carbohydrates; repair with lean protein; and rehydrate with low caffeine and other diuretics.

The goal is to return whatever has been used up or lost during training or competition. These are the basics. We need to do this after each training session. There are no shortcuts as all these are needed for full recovery.

Rehydrate

Why would people think of going for small gains rather than reaching out for the big one? This was actually explained by Sir David John Brailsford, CBE in a television interview. A cycling coach, Brailsford is also the general manager of Team Sky. The idea behind “marginal gains” is to break down everything that would make an impact on your athletic performance including nutrition, training, biomechanics, and sleep.

After identifying all the factors, proceed to improve on each one, little by little.

Eventually, you’ll be able to achieve some marginal gains on each factor. When you bring everything back together, you’ll see a significant increase in your performance.

Seemingly insignificant factors may make a difference. Brailsford cites the example of using the same pillow to get a better sleep or washing your hands regularly to decrease your chances of getting ill.

Venturing into something new to gain even just a fraction of a percent may also work. During the 2008 Beijing Olympics, for example, Nicole Cooke used a skin suit for better aerodynamics and comfort. She also took the final corner slowly to avoid crashing due to the lack of traction of her chosen tires. Cooke got the gold.

These are some examples of marginal gains which, when combined with other factors such as training, nutrition, experience, and team support, added up to one enormous gain.

PHOTO FROM SHUTTERSTOCK.COM

WHEN STACKED TOGETHER, A FEW IMPROVEMENTS HERE AND THERE AMOUNT TO A MASSIVE GAIN IN ATHLETIC PERFORMANCE

WINNING DUO

BY LEARNING TOGETHER AND LEARNING FROM EACH OTHER, ANDY LEUTERIO AND VANJ ENDAYA HAVE STRUCK UP A PROMISING WORKING RELATIONSHIP

I

PHOTOS COURTESY OF COACH ANDY LEUTERIO AND VANJ ENDAYA

“Coach Andy has always been available to answer all my questions about triathlon and I have always been very eager to learn from him. Hence, I think we work together well.”

—Vanj

“I’m the one who has to be in my toes in case she has a burning question on her mind.”

— Coach Andy

t all started with an e-mail message.

Vanj Endaya inquired about the Peak Performance Training Camp in Pico de Loro. This was in October 2011. Unfortunately, Vanj wasn’t able to join the camp because of her schedule. Two years later, their paths literally crossed at Daang Hari (the road that links Metro Manila and Cavite), while Andy was biking with a group of triathletes from the Suunto Triathlon Camp. Vanj would eventually join his run workout and attend his lecture.

She was impressed. She learned that understanding the nuances of triathlon (i.e. racing with power, pace, HR, and more) can help her achieve her full potential. Vanj decided right there and then that this nerdy coach was for her.

“Coach Andy has always been available to answer all my questions about triathlon and I have always been very eager to learn from him. Hence, I think we work together well,” Vanj says.

Vanj, according to Andy, is easy to coach because she’s intelligent, hardworking, and has a great sense of humor. He adds, “It took a while for her to make it a habit to meticulously log her workouts for me to see. But now, we’re at the point where I’m the one who has to be on my toes in case she has a burning question on her mind.”

Vanj says, “Andy is a coach who is not satisfied with his students just finishing a race. He wants them to finish strong and with an ‘empty tank.’ As determined as I am to improve and do well in races, his philosophy suits me perfectly.”

Their most memorable training together was also the most challenging.

“It was the day she nearly rode off the cliff!” Andy recalls.

Training for the Challenge Triathlon, Vanj and Andy found themselves on the hills of Talisay, Batangas. Because Vanj has always been scared of downhill rides, Coach Andy took her down the Laurel/ Talisay climb to get acquainted with braking points, apexes, and other fun stuff. As Andy was freewheeling down the curves, Vanj was falling behind.

She was burning up the brakes even long before the turn! If she kept that up, she’d probably blow a tire from the heat or get hand cramps and miss a turn.

So Andy said, “Stay off those brakes.

Head low, ass back. Look where you want to go. Downshift 1 or 2 cogs to anticipate the acceleration after the turn. Feather the brakes about 50 to 100m before the turn, or when your eyes get as big as saucers. Clip the apex. Look where you want to go. Lean into the turn. If you come into a corner too hot, don’t be afraid to add more brakes and ‘throw’ the bike into the turn. Trust your machine.”

Several weeks later, they were zooming down the descents and loving every minute of it. Vanj would eventually achieve the fastest bike split in her age group at the difficult and hilly Challenge Triathlon.

Vanj is but one of the many exemplary triathletes participating in the Century Tuna 5i50 Triathlon. With the support and encouragement of Coach Andy, she’ll definitely be in tip-top shape come race day!

WHY A TRIATHLETE NEEDS A COACH BY COACH ANDY LEUTERIO AND VANJ ENDAYA Triathlon is a very technical sport with each of the three legs (swim, bike, and run) having their own share of technicalities. A good triathlon coach who is equipped with this knowledge and has the experience to back it up can guide aspiring triathletes, even the veterans, to become faster and stronger, to be motivated to train regularly, and to avoid injuries and burnout.

Everybody needs guidance on one thing or another. A coach simplifies things for the athlete so he can focus on what needs to be done, not having to anticipate the next task until the proper time. And of course, a coach functions as a friend and sounding board. Know-

ing and empathizing with what the athlete is going through, a coach is part of the athlete’s support crew aside from family and friends.

Finally, a coach serves to balance everything out. Self-coached, Type A’s will tend to do too much, overtraining themselves or getting injured. Others will do some work and think they’re doing enough but might not actually be pushing themselves to their very best.

Periodization, recovery, specific blocks, even lightening the mood once in a while if the coach senses the athlete is getting in a funk— these are all part and parcel of the coach-client relationship.

ENDURANCE SPORTS

19

EVENTS J UN

29 CENTURY TUNA 5i50 TRIATHLON

JU LY

AUGUST

13

03

AUG US T

ARTISTAKBO 2014

TAKBO.PH RUNFEST 2014

INTRAMUROS RUN 2014

J ULY

JU LY

AUGUST

06

20

17

TRAP NATIONAL AGE GROUP TRIATHLON

CARBTRIM – THE BULL RUNNER ALL WOMAN RACE

SOFITEL MANILA HALF MARATHON 2014

TRANSCEBU ULTRAMARATHON 2014

QUEZON DAY ULTRAMARATHON 2014

ROBINSONS SUPERMARKET 7TH FIT& FUN WELLNESS BUDDY RUN

10

JU LY

26-27

Under Armour, the world’s fastest growing sports apparel brand that “makes all athletes better,” officially opened its doors to the Filipino community last May 31, 2014 at Bonifacio High Street in Taguig City.

The highlight of the event was a Celebrity Obstacle Challenge hosted by ex-PBB housemate turned host Robi Domingo, former Ateneo volleyball star Gretchen Ho, and model Sarsi Jonsson. Domingo and Ho, who also participated in the challenge, were joined by other showbiz and sports personalities, including Gerard Pizarras, Natasha Alquiros (captain of the Philippine Women’s National Football Team, The Malditas), Harry Morris (team captain of Philippine National Rugby team, The Volcanoes), and Johan Aguilar, three-time UAAP MVP for swimming. All clad in stylish Under Armour clothing, the participants, who were divided into two teams (Red and White), treated the crowd to an adrenaline-packed afternoon as they tried to surpass the sled, monkey bar, crawl, cargo net, farmer’s walk, wall climbing, and rappelling challenges. The National University Pep Squad also performed their daring stunts and moves, adding to the event’s high intensity and energy. The event was capped off by a short program and an awarding ceremony with the victorious White Team rewarded with PhP14,000 worth of Under Armour gift certificates.

The store had its soft launch on May 29, 2014, which was graced by the presence of Sen. Pia Cayetano and Under Armour Philippine ambassador Piolo Pascual, among others.

Under Armour was founded in 1996 by former University of Maryland football player Kevin Plank out of his desire and initiative to create a performance T-shirt that wicks away sweat and regulates body temperature. Its pioneer Philippine store is a testament to the fulfillment of its vision to empower athletes everywhere.

20

ENDURANCE SPORTS

UNDER ARMOUR: B6 Building, Ground Floor, 1F 12-13, Bonifacio High Street, Taguig City Store hours: Monday to Thursday and Saturday, 11am to 10pm; Friday and Sunday, 11am to 11pm

www.underarmour.com •

underarmoursea •

UnderArmourPH

U N I S O N P H O T O S B Y M A R I E K R I S T E L L I M . U N D E R A R M O U R P H O T O S B Y R A I Z A C A B U G WA N G

UNDER ARMOUR OPENS FIRST PHILIPPINE STORE

UNISON BIKES SHOWROOM OPENS Last May 22, 2014, Unison Bikes opened the doors to its showroom at 172 D. Tuazon St. corner NS Amoranto, Quezon City. About a hundred guests including partner dealers, cycling teams, and athletes attended the launch, which is the culmination of close to four decades of Unison’s dedication to the cycling industry and testament to its continued support to its brands and partners.

The new showroom will showcase the latest and complete product lines from its more than 25 brands. The three-story building also features a complete bikeservice area and customer lounge. Later on, bike fitting services powered by RADLABOR bike fitting systems (http://www.radlabor. de/en/service/) will also be offered. The second level hosts the dealers’ sales area, conference rooms, executive offices, and a dedicated DT Swiss service area. The top floor serves as the inventory storage facility.

Apart from the showroom, Unison also actively promotes its brands through athlete and event sponsorships. Unison sponsors the Alaska Tri Aspire triathlon team with Scott Bikes and has partnered with Century Tri-Hard in promoting Cube Bikes. Unison also supports the various events of the Adrenaline Multisport Group such as the Philippine Duathlon Series and XC Cup Series as well as the events under the SwimBikeRun.ph Tri Series.

Unison is the exclusive distributor of Scott, Mongoose, Cube, Kinesis, Wilier, Schwalbe, Elite, Crank Brothers, BnB Rack, DT Swiss, SKS, ITM, Selle Italia, Yeti Cycles, Alligator, Joe’s No Flats, Syncros, MET, Blue Grass, Hydrapak, Vittoria Cycling Shoes, and Origin8. Unison also distributes Shimano components, Polar Bottle, and Hope components.

Unison was founded in January 17, 1975. It started out as a baby product business, but after 25 years shifted its focus on the growing market for high end bicycles and parts.

RACE RECAP UNILAB RUN UNITED 2 2014 From Kilometer Zero at Rizal Park in Manila City, over 12,000 runners participated in four distance categories of Run United 2 2014— 32K, 21K, 10K and 500m—last June 1, 2014.

Cebuana Mary Joy Tabal and Kenyan Eliud Kering emerged as the top winners in the 32K women’s and men’s category of Afroman distance, which was held for the first time in Manila and even covered the Cavitex. In the men’s 21K, Richard Salano, who won first place in Run United 1 last March, outran Kenyan Willy Tanui to win the top slot. Another Kenyan, Irine Kipchumba, won the race’s women’s category. Elphiz Kiptarus, still another Kenyan, finished first, dominating the men’s 10k category. Cindy Lorenzo won the 10k women’s category.

The organizers, Unilab Active Health and Run Rio Inc., also imposed cut-

off times (up to 7:30 am) on runners who participated in the long-distance categories, so as not to inconvenience motorists in some parts of the route.

The three legs of Run United focused on the three main race categories and the 500-meter dash, which according to Coach Rio dela Cruz was a decision that he and ULAH came up with in keeping with the runners’ preference for longer distances. For Run United 1, it’s 5km, 10km, and 21km; Run United 2, 10km, 21km, and 32km; and for Run United 3, 10km, 21km, and 42km.

Run United Philippine Marathon (RUPM) on October 6 will complete the trilogy. Runners who complete all the long distance categories in all three Run United races—the 21km, 32km, and 42km—will get to complete the ‘United’ medal, a 3-part finisher’s medal that can be put together to form a single medal.

*SEE ENDURANCE SPORTS DIGITAL EDITION FOR FULL ARTICLE AND COMPLETE RESULTS.

More than a thousand bikers, including doctors and their families, joined the second bike ride of the Philippine College of Physicians (PCP) on June 1, 2014. Kicking off at 6 am at the Marikina Sports Complex, the 25-kilometer ride spanned across Marikina City, Quezon City, and San Mateo, Rizal and ended at the starting point.

“This is the doctors’ own commemoration of World No Tobacco Day that is slated on May 31.

Through this, we wish to promote a healthy lifestyle in every Filipino. Changing our way of living our lives is easier said than done. We need to make sure our efforts have impact on the people,” said Dr. Anthony Leachon, PCP President. Open to anyone who can pedal at an average of 15 to 20 kph, the bikers went around for approximately two hours from start to finish. Special awards were given away to the youngest and oldest bikers. Bikers who came in creative costumes and have the most colorful bike were also given special prizes courtesy of Unilab, one of the major sponsors.

“We are facing a difficult challenge to fight the surge of non-communicable diseases like heart attacks, strokes, diabetes, and cancer. As proven in numerous studies, we need to exert effort in convincing people to stop smoking, observe balanced diet, and to have adequate exercise to address these life-threatening diseases. These have become a burden to the health and economic well-being of Filipinos,” Leachon explained.

22

ENDURANCE SPORTS

PHOTOS COURTESY OF PHILIPPINE COLLEGE OF PHYSICIANS AND UNIL AB

BIKE FOR HEALTH

SHIMANO 4TH DIRT & PLAY XC FUN RACE

RACE RECAP

S H I M A N O P H O T O S B Y C H E R R Y B L O C K S . D E F Y 1 2 3 T R I AT H L O N P H O T O S C O U R T E S Y O F D E F Y 1 2 3 T R I AT H L O N

The 4th Shimano Dirt Weekend Race at Felicity Trails in Filinvest City, Alabang attracted 520 participants, the highest participation rate in any race in the South. Sponsored by Shimano and organized

by South Cycle Corporation, the May 18 event featured a broad spectrum of categories, including those for families and weekend riders.

Jingo Hervas of Cycling Zone and Lawrence Sahagun of Team Isuzu Dmax served as race directors, ensuring the on-time release of categories and maintaining order among the large number of participants. The 50-man team of organizers, timekeepers, and marshals kept the race running smoothly.

Among those who participated in the race include Jomer Lim and his group of elite triathletes from Cebu, former car racer Ivan Carapiet, and television host Ryan Agoncillo.

Participants from as far as Dubai flew in to join the race. Cheering on the racers were Matteo Guidicelli, Judy Ann Santos, and Sarah Geronimo.

The event was also supported by Army Navy, Lightwater, Dencio’s, Hitchpro, Potencee, Racefood, Cherifer Premium, Hydro Coco, Summit, Cobra, and Pro.

DEFY 123 TRIATHLON A total of 170 multisport buffs flocked to idyllic Bellevue Resort in Panglao Island, Bohol last May 25, 2014 to participate in the action-filled Defy 123 Triathlon event. The competition, which was made up of a 1k swim, 110k bike, and 12k run, featured three categories: individual (male and female, subdivided into age groups), relay, and team. To view the full results, www.facebook.com/defy.triathlon

ENDURANCE SPORTS

23

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New Leaf Multimedia Outsourcing Inc. is a global provider of targeted multimedia solutions. With a wide array of brands that utilize print, online, mobile, and event platforms, we reach and address the needs of specific E N Dcommunities U R A N C E Sthrough P O R T Sinnovative communication strategies that produce positive results for both the community we are serving and our advertisers.

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