Endurance Sports Issue 02 by New Leaf Multimedia

EnduranceMagPH

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ISSUE 02 | AUGUST 2014

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KIM ATIENZA

SEASONED WEATHERMAN & TRIATHLETE PROVES THAT NOTHING IS IMPOSSIBLE

MASTER THE 4 PEDALING TECHNIQUES CHOOSE THE RIGHT SHOES

FOR LONG DISTANCE RUNNING

SURVIVE THE OPEN WATER SWIM DOWNLOAD

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DEFY LIMITS

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EXPERT ADVICE TEAM UNISON-ON SPIDERMAN STRETCH

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CONTENTS 02 GEAR GUIDE

04 EXPERT ADVICE 05 STRENGTH & CONDITIONING 06 BRAVING THE OPEN WATER 07 FOUR PEDALING TECHNIQUES 08 CHOOSING THE RIGHT RUNNING SHOES 09 NUTRITION & DIET 10 COVER STORY 13 RECOVERY 14 BOOSTING ENDURANCE

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15 RACE RECAP 18 EVENTS 19 EVENT LISTINGS

MESSAGE FROM THE EDITORS If we always stay within our comfort zone, life would be so dull. I think it’s great that we should always challenge ourselves, attempt to defy our limits, and achieve the impossible. That’s precisely what this issue is all about. To help you succeed, we feature the hottest triathlon gear in the market. If you’re new to swimming, we’ve got an article to help you brave your next open water swim. If you’re working on your run, we teach you how to choose the right shoe for your foot type. We also share smart recovery strategies and best practices for managing your race schedule. This month, go out there and surprise yourself.

JAYMIE PIZARRO

“Never say never, because limits, like fears, are often just an illusion”. – Michael Jordan Our cover story is about defying limits, and the first person that comes to my mind is Kuya Kim Atienza. He has overcome more challenges than I could imagine in my lifetime. He is the poster boy for defying limits because he successfully finished Ironman (IM) 70.3 Hawaii, just a few months after being diagnosed with Guillain-Barré Syndrome (a rare autoimmune disease that leads to paralysis). In this issue we will learn from our friendly neighborhood SpiderMan about mobility in the Strength and Conditioning feature. Stuck in a cycling rut? We’ll discuss pedaling techniques to help you be a better cyclist. We’ll tackle nutrition, a crucial and underappreciated aspect of endurance sports. Lastly, we put the spotlight on a special group of individuals who continues to hone athletes to become the future stars of Philippine triathlon. What are you waiting for? Go out and defy your limits!

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THEBULLRUNNER.COM

RAYMOND RACAZA @RAYMONDRACAZA RUN.PH

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SCAN

THE WHOLE PAGE

EnduranceMagPH editorial teami

TIRSO JESUS PARPAN III publisher

JAYMIE PIZARRO RAYMOND RACAZA

community editors

MIKKE GALLARDO creative director

RAIZA CABUGWANG editorial assistant

SAUL ANTHONY SIBAYAN SEAN SIM contributing editors

JING LEJANO copy editor

HARVIE DE BARON, DR. EDGAR MICHAEL EUFEMIO, WILLE LOO, CARMELA SERIÑA, REYNARD ONG, 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

ERRATUM: In “What’s Next?” article published last issue, the “...around 1 hour and 45 minutes for the swim; 1 hour and 55 minutes with the bike leg, and 2 hours and 5 minutes for the run. That’s around 5 hours and 45 minutes” must be “around 45 minutes for the swim, 2 hours for the bike leg, and around an hour for the run. That’s around 3 hours and 45 minutes,” as well as “1.2 km swim” should be “3.8 km swim.” We apologize for the error.

to watch videos and browse photos! Endurance Sports is published by New Leaf Multimedia Outsourcing Inc 5th Floor King’s Court Tower 2, Chino Roces corner Dela Rosa Street, Makati City. No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Multimedia Outsourcing Inc. The views and opinions expressed in this magazine are not necessarily those of New Leaf Multimedia Outsourcing Inc. For comments, feedback, and advertising inquiries contact: endurancesports@newleafmedia.com.ph © 2014 New Leaf New Leaf Multimedia Outsourcing Inc All Rights Reserved.

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ENDURANCE SPORTS

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PHOTOS COURTES Y OF SWIMOUTLE T.COM, MICH AEL NIKKO SORI A OF G A RMIN PHILIPPINES, COMPRESSPORT.COM, TENKIEBOX, SKOR A RUNNING.COM, PIN A RELLO.COM, A REN A-JP.COM, ZOGGSUS A .COM, ZENS A H.COM, ZELL DEL A CRUZ OF DA N’S BIKE SHOP.

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PINARELLO DOGMA F8

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ARENA AQUAFORCE FUSION

Plunge in the open waters with supreme power and impeccable ease when garbed in these swimwear stunners which are 30% thinner and 14% lighter than those made of conventional knit materials. PhP6, 595 (Men’s) PhP9,795 (Women’s) Selected Arena outlets

ZOGGS PREDATOR FLEX POLARIZED

Reach the finish line swift and strong with this pair of topnotch goggles that has a Unique 4 Flexpoint™ technology for enhanced frame flexibility and Fogbuster™ impregnated anti-fog lenses for longer fog free swimming. PhP2,150 Toby’s Sports and Chris Sports outlets

ZENSAH CAMO COMPRESSION LEG SLEEVES

SPECIALIZED S-WORKS PREVAIL HELMET RED DIP

Even the pickiest of athletes will be in awe of this ultimate lightweight racing helmet that combines great ventilation, aerodynamic design, and ultra-light construction for the best all-around performance. PhP 9,500 Dan’s Bike Shop www.facebook.com/specialized.ph

Have a leg up on the challenge when you have this ultimate protection on as it acts as calf support, provides shin splint relief, and improves muscle recovery time. PhP1, 995 Selected Runnr, R.O.X., Planet Sports, and The Athlete’s Foot outlets

ENDURANCE SPORTS

THE EXPERTS

EXPERT ADVICE

RAYMOND RACAZA

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

JAYMIE PIZARRO

Community Editor; Founder, TheBullRunner.com; International Marathoner; Triathlete

WILLE LOO

Triathlete; Triathlon Australia Level 1 Coach

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

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

discusses the most common injuries plaguing triathletes.

Strength training can be done as a year-round routine. It is a good complement to all forms of endurance sports.

Will you survive? Your success in finishing these events will greatly depend on your background as an athlete and the quality of training you’ll be able to devote to each race, both of which I am not privy to at this point. But if you’re an experienced triathlete with a good base in running, then the answer is a highly probably yes. Is it a good idea? Absolutely not. The long runs of the marathon will wreak havoc on your triathlon program and vice versa. Worse, the long runs coupled with intense training for the 70.3 may lead to overfatigue or injury. You may end up with a mediocre performance in both events. Remember that you’re in this for the long haul and there will always be races to join. Choose one this year and save the other for early next year.—jaymie pizarro

Q A

Is strength training something that should be done year-round, or just seasonally?

Yes, it can be done as a year-round routine because I consider strength training to be a good complement to all forms of endurance sports. Injury prevention is one of the key goals in a strength training program. Always remember that you should consult an expert before you begin your program.

—raymond racaza

Q A

What advice do you have for someone with mild asthma who wants to do long distance running?

First off, it would be best to see your physician to get a proper diagnosis and treatment for asthma. You can pursue long distance running without any worries when you know the exact type of asthma. There are people with chronic asthma or exercise induced asthma who excel in running because they know the necessary preparation and precaution.—raymond racaza

Q A

What speed work sets can I do to improve my 10km time?

When athletes train to improve 10km timing, one of the most effective workouts involves running mile (1,600) repeats. For a 10km race, aim to complete a 6 x 1 mile with a three-minute recovery job in between repeats. These repeats should be run at your 10km goal pace, not any faster. The objective is to focus on your goal pace, not trying to beat it during training. Depending on your current fitness, you may start with a 4x 1 mile, then work towards completing six as you get closer to race day.—wille loo

GOT A QUESTION?

E-mail us at endurancesports@newleafmedia.com.ph or post on our Facebook page: facebook.com/endurancemagph 04

ENDURANCE SPORTS

Dr. Edgar Michael Eufemio is president of the Philippine Orthopedic Society for Sports Medicine. He is also the vice president of the ASEAN Society for Sports Medicine and Arthroscopy.

PHOTOS FROM SHUT TERSTOCK .COM

Q A

I want to join a full marathon and a 70.3 triathlon later this year. Is this a good idea? Will I survive?

Long-distance biking applies a lot of stress on the lower back. Oftentimes, this is caused by poor understanding of concepts like stretching, warming up, and cooling down. Muscle spasms respond very well to anti-inflammatories and muscle relaxants together with a home or gym routine. A couple of sessions with a shockwave machine will get you back to training in no time. Warm compresses will be more helpful, particularly if done before you stretch. Later on, special attention is given to the core musculature. Most trainers will have courses designed to strengthen this. The best exercises are still with the suspension contraptions.

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

THE SPIDERMAN STRETCH

HOW ONE MOVE CAN ACTIVATE AND STRENGTHEN YOUR CORE WHILE INCREASING YOUR HIP MOBILITY BY SAUL ANTHONY SIBAYAN A light jog on the treadmill or a couple of minutes on the stationary bike can get you all warmed up. These moves, however, are not enough to get you to the next level. If you want to make the most of your time in the gym, go for a great warm up routine that powers your muscles. The SpiderMan stretch is a dynamic stretch, suitable for warm ups. It improves hip mobility by loosening up your groin muscles. It engages you in a push up position which is very similar to a plank. Plus, the fact that your hands are on the ground while your legs are moving makes it seem like you’re climbing out of the saddle. Thrusting your leg to the side of your arms promotes your core to remain stable while activating your butt muscles (the powerhouse of the leg) and stretching your hip flexors (front part of your hip). These muscles are normally tight and weak in cycling as you assume a crunchedcompact position. Not only that, the SpiderMan stretch also stimulates brain activity by engaging more muscles, allowing you to run faster, jump higher, and become stronger. LEVEL 1

THE SPIDERMAN STRETCH

BENEFITS: shoulder stability and anterior hip mobility

01 Start in a quadruped position. 02 Then, bring your legs back and

assume a push-up position.

03 Explosively drive your left leg

STEP-UP S PHOTO FROM SHUT TERSTOCK .COM. E XERCISE PHOTOS BY PAT GOLOY. E XERCISE DEMONSTR ATION BY C A RMEL A SERIÑ A .

and place it at the outer side of your left hand. Your goal is to bring your left knee towards your left armpit.

04 While performing step 3,

squeeze your right butt cheek (the gluteal muscles) and push your hips forward. Feel the stretch from your other leg.

05 Slowly bring your leg back. 06 Do it on the other leg.

Repeat the sequence until you have done at least 5 repetitions per leg.

SCAN THE WHOLE PAGE AND WATCH A VIDEO INSTRUCTIONS ON PAGE 1

The SpiderMan stretch is a dynamic stretch, which means that you can include this in your warm-up routine. It improves hip mobility by loosening up your groin muscles.

BE BETTER THAN LAST SEASON Starting your training during the off-season will help you become better than your lastseason self. Vern Gambetta, a well-known strength and conditioning expert and owner of Gambetta Training Systems, prescribes a special training program that focuses on power and endurance. By doing low and high step-ups, the muscles you need for cycling are strengthened. Lateral step-ups strengthen the insides and outsides of your legs; those help keep you stable as you move forward. Focus on 10 to 15 repetitions per leg for 3 sets.

DO IT PROGRESSIVELY. For the first two weeks, do low step-ups twice a week. For weeks three and four, do low step-ups for one day and then a high step-up for another. For weeks five and six, work on doing two days of high step-ups a week. During the in-season, try doing at least one day of step-ups a week for maintenance purposes. FOCUS ON PROPER FORM. Keep your abdominals tight and back straight, while looking forward. Avoid curling your body forward or leaning back too much. Get into the rhythm by trying to do one step per second. DON’T FORGET A STRONG CORE. Many endurance athletes have legs of steel but cores of Jell-O. Check out articles and videos that focus on strengthening the core. Having a strong core enables you to go longer without cracking, push a heavier gear, or tackle a steeper climb. Gambetta adds that majority of endurance athletes focus on getting strong during the off-season then forget about it during the season. “You can start off strong and even stronger if you thread power training throughout your season,” he says.

DOWNLOAD THE FREE ENDURANCE SPORTS INTERACTIVE EDITION FOR MORE WORKOUTS! DETAILS ON PAGE 20 ENDURANCE SPORTS

BRAVING THE

OPEN WATER

FACE YOUR FEAR AND GET READY FOR THE SPLASH OF YOUR TRI! BY WILLE LOO

place where you want to be fooling around in. Muscled your way through 800m in the pool? That’s great! Unless your race requires you to swim 1.9km, then you might want to rethink your training strategy. If you are a weak swimmer, work with a coach to develop your stroke as well as your confidence.

TWO IS BETTER THAN ONE There might be exceptions to this rule, but not when it comes to bilateral breathing! Being able to breathe on both sides will help you to EYE ON THE PRIZE One of the most develop much more balance in your important skills you can, and should, stroke. More importantly, this useful learn is sighting. Since you are going to skill will also save you from drinking take a swim in Mother Nature’s pool, it mouthfuls of seawater if the waves is fair to assume that wind, waves, and various other challenging conditions are on race day are all crashing on your par for the course. Integrate the popping usual breathing side. of your head up to sight into your stroke GET A REALITY CHECK Be very and practice this often during your training swims. No one wants to swim a honest about your swimming ability. The open water is certainly not the longer route than necessary, right?

FOOLS RUSH IN A couple of caffeine gels for breakfast, body full of adrenaline, watching the swim start of the Triathlon World Championships repeatedly over the last few weeks—unless you are a strong swimmer, none of these are good reasons to be lining up at the front of the swim start. The triathlon swim start can be a mess of relentless arms and legs, so approach with caution. Start at the side or a few seconds after the bunch has dived in, the extra space will leave you much calmer.

TRAINING

POOL PRACTICE Nothing beats spending time in the open water, but if you do not live by the beach, hope is not lost! Incorporating open water drills into your pool session is the next best way to get yourself ready for your next race. Water polo (headup) drill, turning at the “T,” dolphin dives, these are just a few of the things you can do to build the power and strength necessary for the open water.

ENDURANCE SPORTS

RACE DAY

CATCH A RIDE Drafting is frowned upon on the bike, but you get a big pat on the back if you do so on the swim! Good drafting etiquette means not going over the swimmer you are following or tickling his or her feet the entire swim. Catching good draft off the feet or hip of the swimmer in front will have you swimming faster than ever. HAVE A BREAK Even strong swimmers have bad days in the water. All swimmers should have a safety stroke they can turn to in times of need. If anxiety takes over, pop your head up and breaststroke your way off to the side. Alternatively, try floating on your back and take a few deep breaths. Feeling better? Regroup and off you go! NOT THE FACE! Nobody likes being hit in the face. However, diving head first into the water surrounded by tens or hundreds of other swimmers does increase the probability of that happening. Adopt a defensive mindset. Try swimming with one arm out in front (similar to a catch-up drill) and watch where you are going. BE ADAPTABLE There are a lot of variables in an open-water swim. The weather, water conditions and competitors make the swim unpredictable so be prepared to change things up as you go along. Just be safe and watch out for your fellow triathletes. In the end, we are all there for a good time!

PHOTO FROM SHUT TERSTOCK .COM

BE COMFORTABLE (In an Uncomfortable Situation) There are no walls to push off or black lines to follow out in the open water. While this can be unnerving, you need to get used to it. Currents, waves, assorted sea life—these are things your local pool will not have. Join some open water sessions or just splash around in the sea. Remember, the water is your friend!

f there was a popularity contest between the Swim, Bike, and Run legs of triathlon, you can be pretty sure that the poor ol’ Swim is going to come out dead last. I believe that many of us really enjoy swimming, we just happen to enjoy it a little less when it is out in the open water! Whether you embrace the swim or simply cannot wait to get it out of the way, here are some tips that will make your next swim the best one yet.

PEDALING STYLES TECHNIQUES THAT CAN HARNESS YOUR TRUE RIDING POTENTIAL

SEATED CLIMBING

Putting your hands on the rubber hoods of your brake levers or on top of the handlebars promote an upright position making you feel relaxed. Decreasing movement from your torso while your legs mash the pedals going up the climb allows you to maximize your energy and power output. This style is very efficient and that’s what you need while enduring a long steady climb. Australian pro racing cyclist Cadel Evans is known for this pedaling style.

EXTREME DESCENDING

Sitting on the top tube of your frame with your torso over the handlebars makes for a very aerodynamic position, allowing you shift your weight forward to harness the power of gravity. Although your control over your bike won’t be that good, this position will help you blaze down those fast and straight descents. You might be called a daredevil when you use this so always proceed with extra caution.

C YCLING PHOTOS BY PAT GOLOY.

The three Grand Tours— Giro d’Italia, Vuelta a España, and the Tour de France— feature the best cyclists and their different specialties on the road. Here are four different pedaling styles which you are likely to see on any one of those tours and which you can master and use on your next ride. SCAN THE WHOLE PAGE AND WATCH A VIDEO INSTRUCTIONS ON PAGE 1 DEMONSTRATED BY CARMELA PATRICIA V.F. SERIÑA LONG DISTANCE CYCLIST, FOUNDER, AUDAX RANDONNEURS PHILIPPINES

STANDING CLIMBING

Climbing off-the-saddle allows you to pound the heavier gear while climbing or hauling steeper climbs. Although this style is not that efficient, it enables you to use your own weight to pounce the pedals and accelerate when climbing for short duration. Spanish rider Alberto Contador has shown grace and power while dancing on his pedals.

NORMAL DESCENDING

Your hands on the handlebar drops, shoulders relaxed, elbows slightly bent for maneuverability, and your index and middle fingers ready to squeeze the brakes—all these contribute to control, giving you self-confidence in swooping down those hard and technical descends. You’ll never go wrong when safety is in mind.

ON C ARMEL A: 2 XU MT 2847D BL ACK TOP A ND 2 XU AC TIVE C YCLE WC2761B BL ACK SHORT S. BIKE, PIN A RELLO M A RVEL.

PHOTO COURTES Y OF CHRIS SPORT S.

PRO-APPROVED TRAINING

PhP138,995 Chris Sports

While the triathlete solely relies on his body’s endurance during the swim and run events, his performance on the saddle will greatly depend on the training he acquired on his bike. In order for a triathlete to do that, he must have the right bike and training equipment. The official training bike of Le Tour de France: The ProForm® TDF Pro is ergonomically designed for comfort. With its horizontally and vertically adjustable saddle, you can find your perfect fit. Monitoring your speed, distance, calories burned, heart rate and incline/decline is easy on its 7-inch full-color touch screen. Powered by Google Maps™ and engineered with stunning 20 percent incline and decline capability, a built-in power meter, and SMR™ Silent Magnetic Resistance–this is the only training bike with the technology, intelligence, and power to take you to the summit.

ENDURANCE SPORTS

GOT TO HAVE SOLE Knowing your foot type is a key piece of information that will influence which shoe you eventually choose. Your foot type gives an indication as to how much pronation (rolling inwards of the foot) you might experience while running. Generally speaking, all the runners in the world can be grouped into three foot types – high arched, normal and flat. Most specialized running stores will use a device such as a foot plate or foot scanner to determine a runner’s foot type. You can also find this information out by conducting a simple wet paper test at home.

HIGH ARCHED This type is prone to supination (rolling the foot outwards). Shoes must have a flexible, cushioned sole.

NORMAL This is the most common foot type suitable for a variety of shoes.

FLAT This type is prone to severe pronation. Look for shoes with stability features.

WEIGHT A MINUTE Not all shoes are created equal. Shoes vary in the amount of cushioning, support and structure – the more you want, the heavier they are. When making your selection, it is important to consider the amount of mileage and type of workouts you intend to do.

AU NATUREL

DASH IN A FLASH

PhP5,995 Selected Runnr and Toby’s Sports outlets

ENDURANCE SPORTS

In running, while it’s a great advantage to be as fast as “The Flash”, supreme speed only gives you a portion of an edge in winning the game. Choosing the right shoe companion is also something to seriously ponder on as it would be your partner in getting closer to the finish line. Your feet need something that understand their rhythm and exactly know their needs. Brooks PureCadence 3 purely works to the rhythm of a runner’s feet without being chunky. With its perfected Rounded Heel, it aligns your strike and then transitions to a sculpted medial midfoot with a wider and more integrated Nav Band, finishing with supreme flex, featherweight materials, and full-throttle looks. The result: feeling supported without feeling the shoe.

PHOTO FROM SHUT TERSTOCK .COM

PHOTO COUSRTES Y OF QUORUM GROUP

Have you walked into a sports store to pick up a new pair of running shoes, only to be overwhelmed by the sheer variety of shoes to choose from? If you are nodding along in agreement, you are not alone. These days, the various trends in footwear design can make the running shoe market difficult to navigate. So, before you simply go for the best looking shoe on the shelf, let’s break some things down.

One of the phrases you will hear thrown around with increased frequency is ‘heel drop’. Heel drop refers to the difference in the height of the heel cushioning compared to the forefoot cushioning. A shoe with ‘zero’ heel drop places your heel on the same level as your forefoot, as if you were barefooted. The theory is that it is more ‘natural’. It is supposed to make landing with a midfoot strike easier and encourages more efficient running biomechanics. It is important to realize that just because a shoe is packed with the latest and greatest technology, it doesn’t mean that it is the right one for you. Have the patience to try several pairs of shoes if necessary, you’ll learn more about your preferences as time goes on. If all else fails, put the shoes on and let your feet decide. Nothing beats a pair of comfortable shoes!

NUTRITION & DIET

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

Sports nutrition is a juggling act, putting such factors as fuel, hydration, and electrolytes into play.

HAIL TO HYDRATION! WAYS TO STAY HYDRATED

NEGLECTING NUTRITION

WHY DOING SO COULD SPELL THE DIFFERENCE BETWEEN HAVING A GOOD RACE AND A GREAT ONE BY HARVIE DE BARON Every athlete dreams of racing his personal best. The expensive gear, the hours and hours of training, the topnotch coaching— these are usually what athletes spend their time and money on. But where does sports nutrition come into the picture? Why is it the least of the athlete’s priority?

WHY SPORTS NUTRITION?

PHOTO FROM SHUT TERSTOCK .COM. H Y DR ATION BOT TLE PHOTO COURTES Y OF SIMPLE H Y DR ATION

WHY THE NEGLECT? Considering its importance, why is sports nutrition a neglected aspect of the athlete’s preparation? My guess is that it’s not as “sexy” as the other aspects of sports. For example, a new bike is more interesting than, say, trying out a new energy gel brand. Training with the most sought-after coach is a more exciting topic than telling your friends what you drink during a race. Whether sports nutrition as a topic is sexy or not, we cannot escape the fact that

PhP850 Planet Sports, Second Wind, The Brick, The Starting Line

it can still spell the difference between a good race and a great one. And, truth be told, whatever amount of time is spent on buying the latest gear or training with the latest “it” coach should also be spent on planning your nutrition for sports.

Sports nutrition is more than just drinking water and eating on the race. Sports nutrition is a juggling act, putting such factors as fuel, hydration, and electrolytes into play. It also involves what you eat and not eat on any given day. You might ask why what is eaten outside of training and racing is considered part of sports nutrition. Well, it’s because whatever you consume on a regular day affects how you perform the next training or race day. Fueling focuses on your energy sources. This is what your body runs on for long distances.

Hydration zeroes in on your water level. People often get hydration and fueling confused. It’s just like getting gasoline and water for your vehicle mixed up. They are both important but they each have a specific function for the vehicle. Hydration is important to keep your body’s core temperature at the right level unless you risk overheating or dehydration. Electrolyte balance involves making sure your body gets a full spectrum of electrolyte simply because you don’t sweat out just water. The typical composition of human sweat is sodium, potassium, calcium, and magnesium. There are also traces of minerals such as zinc, copper, iron, chromium, nickel, and lead. In order to keep your body’s electrolyte balance, you need to make sure that whatever you are taking has more than just sodium and water.

SIMPLE HYDRATION, the bottle that hooks anywhere, is your reliable companion for battling your dehydration dilemmas. This 13-ounce contoured-shaped container makes drinking-inmotion possible. It can easily be slid into a waistband, race belt, or pocket—perfect for sports buffs and the always on-the-go.

Heat illness has always been a major concern for athletes at the elite and recreational levels in Southeast Asia. Proper hydration is thus a big factor in maintaining one’s well-being. About 75 precent of our body consists of fluids, which are present in almost all tissues and organs. More importantly, fluids keep our body temperature at normal levels, stimulating perspiration to prevent overheating. HERE ARE SOME TIPS TO BEAT THE HEAT AND PREVENT DEHYDRATION: n KNOW THE SIGNS OF DEHYDRATION. These include dark yellow urine, loss of energy and coordination, cramps, headaches, dizziness, and unusual fatigue. If left untreated, more serious symptoms will occur. n DRINK UP. Once you’re acclimatized, you need to increase fluid intake because you’ll have a higher sweat rate. Drink at least one cup for every hydration station that you pass. You’ll never know if the remaining stations have enough fluids for all the participants. n TRY TO HAVE FLUIDS WITHIN YOUR REACH. During your workouts, training, and races, make sure that fluids are easily accessible. n DRINK IT, DON’T POUR IT. Pouring fluid over a certain body part feels good but it won’t lower body temperature at a faster rate or restore body fluids. ENDURANCE SPORTS

MISSION KIMPOSSIBLE

HOW KIM ATIENZA CONTINUES TO DEFY LIMITS

W O R D S BY R E Y N A R D O N G

•

P H OTO S BY H E I D I A Q U E N D E

A R T D I R E C T I O N BY M I K K E G A L L A R D O

Much has been said about Alejandro Atienza or Kuya Kim, as he is fondly called. Little is known, however, about how bravely this guy has weathered many of life’s storms and defied countless limits. He says, “I defied three things in my life... my age, my sickness, and my ability to balance work time, training time, and family time.” An epitome of strength, discipline, and wellness, Kuya Kim proved that with the right attitude and the right amount of faith, nothing is impossible.

EARLY EXPOSURE TO FITNESS

Kuya Kim has always been a fitness enthusiast. In the 80’s and early 90’s, he was a co-host of Muscles in Motion, a fitness show which aired in RPN 9. “I used to do a lot of aerobics then. In fact, one of my teachers was Vicky Belo. Before she became the Vicky Belo we know now, she was a very popular aerobics instructor.” Eventually, he left aerobics and got into bodybuilding. He lifted weights and became massive. At his peak, he bulked up to a solid 200 pounds and began joining contests. But all these had to take a backseat when he entered politics in 1995 and joined the entertainment industry. He says, “I was so in love with my new job on TV that I focused instead on my new job thinking that the fitness that I gained in the 80’s and 90’s would carry me through.”

DEFYING CLOSE CALLS In 2010, he suffered a stroke caused by the Patent Formen Ovale (PFO). PFO is a hole that can be found in the upper chamber of

the heart that allows the passage of blood between the two chambers. Everyone has this opening while in the womb but it spontaneously closes at birth. However, for people with PFO, it remains partly open. The road to recovery was an arduous journey. Gradually, he regained strength with the help of his personal coach, Miguel “Ige” Lopez, who happens to be an expert in triathlon. From taking slow walks, Kuya Kim started running and began joining marathons. After a while, he decided to get into biking and eventually learned how to swim. But another tragedy struck in October 2013 when Kuya Kim battled with an auto-immune disease called Guillain-Barré Syndrome. GBS is a very rare medical condition in which a person’s immune system begins damaging the nerve cells, causing paralysis. This happened while he was training for IRONMAN Western Australia. “I was at the peak of my training already. It was the hardest month... I have to bike 180 km, run 20 km after, the next day swim 4 km. It was very tedious already... After I did a long bike, after doing 160 km that day, I couldn’t move my hands. Being a stroke survivor, I went to the doctor right away,” he shares. The doctor initially gave him antiinflammatory medicine thinking that it was Handlebar syndrome. Kim went on with the training only to find out that it had gotten worse a week after. “I went back to my doctor and said, ‘Doc, my feet na rin, I can’t move.’ The doctor ran a series of tests and said, TURN TO PAGE 12

ENDURANCE SPORTS

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AN EPITOME OF STRENGTH, DISCIPLINE, AND WELLNESS, KUYA KIM PROVED THAT WITH THE RIGHT ATTITUDE AND THE RIGHT AMOUNT OF FAITH, NOTHING IS IMPOSSIBLE.

ENDURANCE SPORTS

‘Kim you can’t go home anymore. You have to go straight to the ICU because you have Guillain-Barré Syndrome.’ So I stayed in the ICU for about eight days and another eight days in a regular room with paralyzed hands and feet. I got a bit frustrated because I didn’t get to do full IRONMAN, but it was then that I discovered God,” he says. Kuya Kim’s spiritual encounter with God has become his new driving force. Whether it’s part of a divine plan or just chance, it seems that his GBS had to happen to touch another area of his life that needed strength and healing. He says, “No matter how strong you are, no matter how much you tell yourself ‘I can,’ in that instance, I realized I can’t. It’s really God. God can. Now I can run better, I cycle better.”

DEFYING AGE People in their late forties would have started complaining about the various illnesses that come with age. The late bloomer Kuya Kim, at 47, stops at nothing to maintain his fitness. After recovery from his first ordeal, he started joining marathons. The first triathlon event he joined happened in Cebu in 2011. Training for endurance sports is a long and tedious task. It takes time to condition and harden the muscles, and years to prepare for the sport. Fortunately enough for Kuya Kim, he found a group of dedicated men to train with. They call themselves “GOTTA” which stands for “Gotta do this, gotta finish the race, gotta swim, gotta bike, gotta run” or as Erwann Heusaff puts it, Gwapong Trying to be Athletes.

“NO MATTER HOW STRONG YOU ARE, NO MATTER HOW MUCH YOU TELL YOURSELF ‘I CAN,’ IN THAT INSTANCE, I REALIZED I CAN’T. IT’S REALLY GOD. GOD CAN.”

Good training and proper diet goes hand in hand. Kuya Kim is lucky that his wife makes good meals, and they both enjoy good food. Suffice it to say that he won’t give up good food. What he does is eat according to glycemic index. Kuya Kim not only eats less, he also abstains from food with a high glycemic index and eats more of those with a lower glycemic index. For him, it is simply a matter of choosing the right stuff. He calls it smart eating. “I am a smart eater because a triathlete cannot be scrounging on calories. You would get weak. You will lose weight, fine, but your performance will suffer. I eat a lot. I eat small meals,” he says.

DEFYING TIME Behind the camera, Kuya Kim is a husband, a father of three, and an athlete. How does he manage his time with the many things on his plate? He explains, “I like the regimented lifestyle. I’m so used to that. I like schedules. I like putting things in order maybe because I also studied in the seminary in high school. In the seminary, my life was like that... one has to learn that. It’s basically time management. If you are able to manage your time well, then you are able to put in the time that’s needed to train, and the amount of rest also, and the amount of family time.”

PARTING WORDS “I have defied a lot of limits. First, my age. I am soon turning 48, and to be competing, running, and beating guys half my age, and to be able to do this for a long time is such a blessing. Second thing I defied was my stroke and GBS. I have a metal thing in my heart and I had to gradually build up my strength from slow walks to brisk walk to fast run to triathlon... and GBS, because most GBS survivors are still paralyzed and unable to walk even after the treatment.” Since he missed IRONMAN Western Australia last year, his goal is to sign up again for IRONMAN Asia-Pacific Championship Melbourne 2015. He will be resting a few weeks after the Cebu marathon then start training anew right after. For training, he will do long runs, 6 to 7 hour bike rides, and long swims. While it is nice that more and more people are getting into the sport, Kuya Kim says that it takes more than just the desire to join. One needs a great deal of passion, consistency, and commitment; these Kuya Kim has in spades!

A REGIMENTED LIFE TAKE A PEEK INTO KUYA KIM’S EVERYDAY ROUTINE!

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5:00AM Wake up to have breakfast with his wife; this usually lasts for about 30 minutes 6:30AM Out the door to start training 7:00AM Twice a week, he runs 10 to 12 kilometers with a group. On weekends, he does long runs. After training, he’ll have a second breakfast with the team. 9:45AM Leave for the sports club 10:00AM Swim at the sports club 11:00AM Prepare for his TV shows 12:00PM It’s Showtime! 3:00PM Read or take a nap 5:00PM Work on TV Patrol script 6:30PM TV Patrol 7:45PM Dinner with the family 9:30PM Sleep!

RECOVERY

INJURY PREVENTION > REST > RELAXATION > SEASON BREAKS > DOWNTIME Training should progress from general goals to specific ones, arranging the demands of each objective into controllable time periods.

TAKE YOUR PICK!

6 WAYS TO BE AT YOUR BEST SHAPE FOR EVERY EVENT Here are a couple of ideas on how to manage your race schedule. • BE PICKY. Being choosy also prevents you from experiencing burnouts or incurring injuries. • PICK THE YEAR’S TWO MOST IMPORTANT RACE EVENTS—and make sure you are at your best possible fitness level for these.

TRAIN SMART

ACHIEVE PEAK PERFORMANCE BY GOING FOR PERIODIZATION BY SEAN SIM Here, we move on to the next level, periodization. The process of structuring your training program into periods, this level involves adjusting your schedule to achieve peak performance.

TRAINING PERIODS BASE PERIOD: Train for strength, speed, and endurance. BUILD OR COMPETITION PERIOD: Increase intensity but decrease duration to promote strength and

power; include low-priority races. Reduce weight training to one or two days a week. If the athlete’s strength is limited, continue muscular-endurance or speedendurance hill intervals. TAPERING PERIOD: Decrease training duration and intensity; emphasize skills training and nutrition requirements. TRANSITION PERIOD: Recharge your batteries after a big event, and mid-season to avoid

Part 2 of 3

• CATEGORIZE EVENTS, with A as the highest priority event and C, the lowest. • HAVE A COMBINATION of category B and C events and treat them as stepping stones for A races.

burnouts; take this time to destress, take care of injuries, and set goals.

• TREAT B AND C RACES AS TUNE-UP RACES. Schedule those during the build or competition period.

Plot your training program using the pyramid below.

• SELECT EVENTS ACCORDING TO YOUR WORK AND FAMILY SCHEDULES. If you want to train smart, you need to know your priorities.

Proper cool-down and stretching is also at this level. These can reduce muscle soreness. Being sore reduces your mobility, power output, and speed in your next training session.

ACTIVE REST

(1 TO 2 WEEK S)

INTENSIT Y

COMPETITION PERIOD

(2 TO 3 WEEK S)

PRE-COMPETITION PERIOD

PHOTOS FROM SHUT TERSTOCK .COM

(4 TO 8 WEEK S)

BASE TR AINING PERIOD

(3 TO 8 WEEK S)

DUR ATION

Increasing intensity while decreasing duration is done during the Build Period to promote strength and power. ENDURANCE SPORTS

BOOSTING ENDURANCE

STAY IN THE GAME LONGER BY INCLUDING THESE ELEMENTS IN YOUR TRAINING PROGRAM

here are many ways to boost endurance. A holistic training program and a well-rounded nutrition plan, along with a sound mind, can elevate your athletic potential. Here are the elements that you should keep in mind.

THE TRAINING PROGRAM

Having a holistic training program is a must in all sports. One should have a flexible training program to allow for changes. These changes may be due to family and other commitments as well as physiological stress. The latter can be checked by monitoring your heart rate in the morning, during training, and afterwards. Organize your training into manageable periods, progressing from general goals to specific objectives.

BASE BUILDING

Building a strong foundation leads to fitness that will last long after competition season ends. Work on your endurance, strength, and speed first and foremost. It is essential that these basic fitness capacities are accomplished prior to engaging in high intensity training, which consists of aerobic capacity training and long slow distance training (LSD). Training based on time (as against distance) makes us more efficient; the training program is likewise more effective.

HITTING THE GYM

Including resistance training into your training program will improve the capability of your heart, lungs, and circulatory system to function under situations of high stress and force production. Lifting weights also improves muscle size; this not only enhances your resting metabolism, it will also help you manage your weight better. However, you shouldn’t focus on doing bodybuilding exercises but instead lean on functional resistance training.

Work on your endurance, strength, and speed first and foremost.

MANAGING WEIGHT

THE FAT BURNING ZONE MYTH

WHY EXERCISING SLOW WON’T HELP YOU LOSE WEIGHT

You’ve probably heard of exercising within the “fat burning zone” or at a low-intensity that’s just 50 percent of your maximal heart rate. Though the calories burned at this intensity come from fat oxidation, only a few end up being used. According to “Nutrition for Health, Fitness and Sport” by Williams, Anderson, and Rawson, however, if the goal is weight loss then the total calories burned is more important regardless of the type of fuel— whether fat or carbohydrate—used. Exercising at a higher intensity promotes higher body temperature, higher amounts of circulating hormones like adrenaline, elevated blood flow, and respiratory rate—and all these remain elevated for

quite some time after exercise. This phenomenon is called the “metabolic after-effects of exercise,” which is calculated by checking oxygen consumption a few moments during recovery. Comparing that to your oxygen consumption when resting gives you “excess post-exercise oxygen consumption” (EPOC). You can also check this by looking at your heart rate as it has a direct relationship with oxygen consumption. The higher your heart rate levels, the more oxygen is used.

IF THE GOAL IS WEIGHT LOSS THEN THE TOTAL CALORIES BURNED IS MORE IMPORTANT REGARDLESS OF THE TYPE OF FUEL— WHETHER FAT OR CARBOHYDRATE—USED.

PHOTO FROM SHUT TERSTOCK .COM

Weight has always been a major concern in endurance sports. The best option would be to manage your own weight to become faster and have longer endurance. You’ve probably heard that doing this improves your power-toweight ratio (PWR), which results in better performance. Improving your PWR can be done by increasing power output only, or decreasing weight only, or focusing on both. Dieting can help you reach your “ideal” racing weight, but decreasing it further will also decrease power output.

RACE RECAP

QUEZON COAST TO COAST ULTRAMARATHON JUNE 21-22, 2014 INFANTA-MAUBAN QUEZON Bounded by the theme “Brave. Heroic. Fearless Warriors.” the Quezon Coast to Coast One Hundred Miles Ultramarathon by Runn’ Active Event Management, commenced at the municipal building of Infanta, Quezon at around 4AM and concluded at the same venue at around 2PM. A total of 42 registered runners valiantly covered the 160K run, 38 of whom finished the entire race. OFFICIAL RESULTS: Thomas Combisen - 22:50:11 Eric Cruz - 23:55:12 Jeric Augusto Redillas - 28:52:14

MUNRO AND STEFFEN ACE CENTURY TUNA 5i50

TO VIEW FULL RACE RESULT, VISIT: HTTP://RODELLMEN.WORDPRESS.COM/2014/06/24/ OFFICIAL-RESULTS-1ST-QCC-160KM-ULTRAMARATHON-2014/.

JUNE 29, 2014 SUBIC BAY, PHILIPPINES Around 1,200 triathletes from all over the world, including international sports icons, converged at Subic Bay, Zambales, Philippines to vie in the third year of Century Tuna 5i50. Australia’s Casey Munro and Caroline Steffen emerged as this year’s Male Professional and Female Professional champions respectively. Following Munro as top finishers for Male Pro category are Michael Murphy (Australia), Simon Agoston (Austria), and Eric Watson (Australia). Meanwhile, last year’s Female Pro Champion Belinda Granger from Australia finished second followed by Monica Torres (Philippines), and Jodie Scott (Australia).

PHOTOS COURTES Y OF CHESC A RE YES

PHOTOS COURTESY OF RODELIO MENDOZA.

TO VIEW FULL RACE RESULTS, VISIT: HTTP://WWW.5150PHILIPPINES.COM/ CENTURYTUNA/INFORMATION/RACE-RESULT/

DOWNLOAD THE FREE ENDURANCE SPORTS INTERACTIVE EDITION FOR MORE PHOTOS! DETAILS ON PAGE 20 ENDURANCE SPORTS

PRESS RELE A SE A ND PHOTOS COURTES Y OF JA MIE PIZ A RRO (HT TP:// THEBULLRUNNER.COM/)

RACE RECAP CARBTRIM THE BULL RUNNER ALL WOMAN RACE JULY 20, 2014 FILINVEST CITY, ALABANG It was a different kind of girl bonding when about a thousand women and honorary women gathered together for the maiden edition of the Carbtrim – The Bull Runner All Woman Race. The competition, which consisted of 5km, 10km, and 21km categories, enticed an awesome mix of participants - from women colorfully dressed in varying shades of pink to supportive men, regarded as honorary women of the day, wearing colorful tutus. Women runners, upon crossing the finish line, each received a boa and a special edition charm bracelet given out by hunky Brazilian models. Men who raced the 21km received a medal upon crossing the finish line – a fitting memento of their being one with the women in this celebration for womanhood. The post-race activity area was equally as festive as the race itself with various sponsors providing exciting activities for everyone such as a zumba activity, manicure services, and shopping. Carbtrim – The Bull Runner All Woman Race indeed proved that women involved in sports can still be beautiful, fashionable and fun. SCAN THE

RESULTS 5K CATEGORY

1 SOFIA BIANCA CUEVAS 2 JENNY MITCHELL 3 ROSEMARIE DELLOVA

00:22:13 00:22:21 00:22:27

10K CATEGORY

1 NIKKI GIVENS 2 REX ROCHA 3 KAYE LOPEZ

00:53:40 00:55:51 00:56:40

21K WITH 10K SPLIT CATEGORY

1 KESHIA FULE 2 MARK ADRIAN HERNANDEZ 3 ENRICO MENICHETTI

01:41:30 01:45:08 01:46:00

TO DOWNLOAD THE FULL RACE RESULTS, VISIT: HTTP://THEBULLRUNNER.COM/2014/07/CARBTRIMTBR-ALL-WOMAN-RACE-RESULTS/#MORE-12303

WHOLE PAGE TO SEE MORE PHOTOS

INSTRUCTIONS ON PAGE 1

TRANSCEBU ULTRAMARATHON 2014 JULY 26-27, 2014 CEBU CITY

PHOTOS COURTES Y OF BLUE OF MILES MULTISPORT.

Fifty seven participants of the TransCebu Ultramarathon 2014 made history as they raced across the island of Cebu twice. The racers traversed a 105km course, starting from Naga City Hall and finishing at the Outpost Bar in Cebu City. The race course, which included the crash site of former President Ramon Magsaysay at Mt. Manunggal, Cebu, added to the event’s historical significance. Besides the Filipino marathoners, runners from Malaysia, Singapore, Germany, and South Korea also took part in the challenge and fun. The youngest ultramarathoner was 16 years old while the oldest was 59. Altra Zero Drop Footwear served as the event’s Official Footwear. Endurance Sports is proud to be its Official Media Partner.

ENDURANCE SPORTS

RESULTS TOP MALE

NAME 1 HWANG SEONYONG 2 CANADA, SCOUT FELJOY 3 YIM HENG FATT

TIME 12:46:46 13:02:38 14:09:05

COUNTRY KOREA PHILIPPINES MALAYSIA

13:50:46 15:29:04 15:30:23

PHILIPPINES PHILIPPINES MALAYSIA

TOP FEMALE

1 SANCHEZ, PRECIOSA 2 TAN, RONILA 3 TEO, SIEW LEE

TO VIEW FULL RACE RESULT, VISIT: HTTPS://WWW.FACEBOOK.COM/TRANSCEBUULTRA.

RACE RECAP 38TH MILO MARATHON Over 4,000 marathon buffs and race newbies converged for the “biggest and most prestigious” footrace in the country. Former National Milo Marathon Queens Jho-an Banayag, Mary Grace Delos Santos, and Aileen Tolentino, and Philippine National Games champion Rafael Poliquit spearheaded the race. The gun started for the participants of the 42k run at 3AM, the 21K run at 4:30AM, 10K run at 5AM, 5K run at 5:35AM and the 3K run at 5:30AM. The Manila Finals will be held on December 7, 2014. The 38th Milo Marathon King and Queen will be sent to compete in the Tokyo Marathon 2015. TO VIEW FULL RACE RESULT VISIT: HTTP://WWW.MILO.COM.PH/MARATHON/ RACE-RESULTS-MANILA-2014.HTML TO VIEW RACE SCHEDULE IN OTHER PROVINCES, VISIT: HTTP://WWW.MILO.COM. PH/MARATHON/RACE-SCHEDULES.HTML

PHOTOS COURTES Y OF R A FAEL INIGO ORDONE Z OF PHOTO-OP S

JULY 27, 2014 MALL OF ASIA, PASAY CITY

SCAN THE WHOLE PAGE TO SEE MORE PHOTOS INSTRUCTIONS ON PAGE 1

COBRA IRONMAN 70.3

PHOTOS COURTESY OF ANTHONY GIANAN, SUNRISE EVENTS, INC.

AUGUST 3, 2014, LAPU-LAPU CITY, CEBU

RESULTS MEN TOP 5 PRO RESULTS

1 MCMAHON, BRENT (CAN) 2 BETTEN, SAM (AUS) 3 MUNRO, CASEY (AUS) 4 BROWN, CAMERON (NZL) 5 BURTON MATT (AUS)

MALE FILIPINO ELITE

03:59:05 04:07:30 04:13:18 04:15:44 04:22:19

WOMEN TOP 5 PRO RESULTS

1 STEFFEN, CAROLINE (SUI) 2 HOSCHKE, REBECCA (AUS) 3 GRANGER, BELINDA (AUS) 4 DUKE, DIMITY-LEE (AUS) 5 WU, MICHELLE (AUS)

1 AUGUST BENEDICTO 2 BANJO NORTE 3 JOHN PHILIP DUENAS 4 KRISTIANE GLENDALE LIM 5 BENJAMIN JR. RANA

04:34:55 04:40:44 04:41:59 04:52:48 04:53:29

FEMALE FILIPINO ELITE

04:32:34 04:38:34 04:48:32 04:49:54 04:59:37

1 JOYETTE JOPSON 2 MARIA HODGES 3 JENNY ROSE GUERRERO 4 LORHIZ ECHAVEZ 5 CIANYL GONZALES

05:28:31 05:29:26 05:40:40 05:51:14 06:11:13

Celebrating its 6th year of hosting Ironman 70.3 Philippines, the biggest and toughest triathlon race in the country, Cobra Energy Drink and Sunrise Events, Inc. attracted over 2,500 registrants from all over the globe. The 90-km bike course included major roads like ML Quezon Avenue in Lapu-lapu City, Marcelo Fernan Bridge, North Reclamation Area, S. Osmeña Highway and the SRP and stretched to Talisay City. For the 1.9-km swim, the participants traversed the Hilutungan Strait. The event ended with the 21-km run in Punta Engano. This year’s race marked history when all the slots were filled up within four hours after online registration opened. This is by far the biggest Cobra Ironman 70.3 Philippines in terms of registration count.

TO VIEW FULL RACE RESULT, VISIT: DOWNLOAD THE FREE ENDURANCE SPORTS INTERACTIVE EDITION FOR MORE PHOTOS! DETAILS ON PAGE 20 WWW.SPORTSTATS.CA/DISPLAYRESULTS.XHTML?RACECODE=107630

ENDURANCE SPORTS

EVENTS

YELLOW CAB CHALLENGE PHILIPPINES

A press launch was held last July 29, 2014 at 55 Events Place, Scout Rallos, Quezon City to promote the second leg of Challenge Philippines (Challenge Subic and Challenge Camsur) organized by the Challenge Family in partnership with Yellow Cab. Challenge Subic is expected to draw 750 athletes while over a thousand is anticipated for Challenge Camsur. The two events are expected to generate a total revenue of up to more than US$ 25 million, which would greatly benefit the country’s tourism campaign. For more details, visit http:// challengephilippines.com.ph/ or download the Challenge Family app for both Android phones and iPhones to have instant access to live coverage of all Challenge Family races on the go.

ENERVON ACTIV 226 BOHOL TRIATHLON Members of the press gathered last July 23, 2014 at The Bellevue Alabang Tower for the launch of Enervon Acvtiv 226 Bohol Triathlon. Dubbed as the country’s longest triathlon, the Iron Distance race will have a 3.8km swim, 180km bike, and 42km run along scenic routes in Panglao, Bohol. This event, which is anticipating around 120 participants, is being put together by premier multisport event organizer Bike King. Online registration is open until October 15, 2014. “There is really a clamor for this because it is every triathlete’s dream to someday finish the Iron-Distance triathlon. We want to give the Filipino triathlete the opportunity to realize that dream at Enervon Activ 226,”said Raul Cuevas of Bike King. Triathletes will surely be provided with the right stamina and extra immunity to prepare and endure the challenge by Bike King’s title sponsor Enervon Activ multivitamins, which is part of Unilab Active Health’s Sports Nutrition System. “Training makes superb athletes, but proper nutrition plays an equally important role in ensuring the athlete’s best performance. Enervon Activ will help build stamina for the athletes as they train for this event up to the race,” said Bianca Sison-Cortez, brand manager of Enervon Activ. FOR REGISTRATION AND OTHER DETAILS, VISIT: unilabactivehealth. com or www.bikekingphilippines.com/enervonactiv226.

ENDURANCE SPORTS

PHOTOS BY R A IZ A C A BUGWA NG

DECEMBER 6, 2014 BELLEVUE BOHOL RESORT

PRESS RELE A SE COURTES Y OF CL A IRE D. PA PA . PHOTOS COURTES Y OF R A IZ A C A BUGWA NG A ND ENERVON AC TIV 226 ORG A NIZERS

FEBRUARY 21, 2015 (CHALLENGE SUBIC) AND JUNE 14, 2015 (CHALLENGE CAMSUR)

AUGUST

EVENT LISTINGS AU GU ST

INTRAMUROS RUN 2014

SOFITEL MANILA HALF MARATHON 2014

AU G US T

SPLASH N’ DASH 2014 AQUATHLON SERIES LEG 2

AU GU ST

QUEZON DAY ULTRAMARATHON 2014

OCTOBER

PHILIPPINE DUATHLON SERIES LEG 3

26 OC TOBER

TRI UNITED 3

17-19

TOUR OF MATABUNGKAY

SEPTEMBER

OC TOBER

SAFEGUARD ACTIVE 5i50

ANVAYA COVE INVITATIONAL TRIATHLON

ULTRA SWIM 2

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TEAM UNISON-ON STA ND I NG ROW

COACH ROMMEL FERNANDEZ ANDREW LEE TUASON AARON ARKINS BORBE CLARENCE EDWARD CHAN GERWIN ONG ENJOY GAW S E ATE D ROW

HAROLD ANGELO LIM GO COACH SHERWIN MONTEVIRGEN KIMBERLY LI JANET CHING REGIE BOLJORAN FRANK TSAI

UNITED TO SUCCEED

TEAM UNISON-ON VOW THAT THEY’RE ALL IN THIS TOGETHER! BY SARAH MORAN

t all began with simple “barkada” training sessions at their favorite gym. Three years ago, sports fitness coaches Sherwin Montevirgen and Rommel Fernandez, together with their friends Regie Boljoran, Janet Ching and Gerwin Ong, thought of putting up a team comprised of fitness and sports enthusiasts. “We started out as runners, however upon the prodding of Coach Rommel, we joined duathlons, then moved on to triathlons. We got some sponsors namely Optimum Nutrition (ON), Unison Bike Shop, Peak Form Sports Medicine Center, and D and D Custom Guitars,” Coach Sherwin said and thus Team UNISON-ON was born. Their first major event was the Century Tuna 5i50 three years ago. Afterwards they joined “I’m aiming for local duathlons and triathlons, moving on my first Ironman to international triathlons thereafter. It’s next year. They’ll be the ones to exciting to note that Team UNISON-ON produced placers and podium finishers on build me up so I know I’m in very their first year. good hands.” Team UNISON-ON trains for two to three —Kim hours six days a week. They swim, bike, and run together. They also lift weights at the gym and do a lot of strength training. On weekends, they run and bike around SM Mall of Asia, Sierra Madre and Nuvali— “long run and long bike” as the coaches put it. “Our coaches are very strict. For one, when Coach Sherwin says easy training, it’s hard. When he says hard it means super hard. For example, he would say ‘Easy swim tayo ngayon.’ That’s 2-2.5km, so in your mind that’s easy, pero hindi, bibigyan ka pa ng intervals and many others. Kailangan talagang mapapagod ka. But since we train together, training is fun,” says Janet Ching one of the team’s pioneering members and the oldest at 44. “That’s what sets our team apart. We train together like family and /or barkada, yet we are competitive.

Lahat nagmana sa kanya kaya’t walang sumusuko. We know we have each other’s back!” says Kimberly Li, 21, the youngest in the team. Kimberly was initially into bodybuilding but because Sherwin is her coach, she did a lot of endurance training with the group and eventually joined the team. Barely four months with the group, she finished her first triathlon last June, the Century Tuna 5150 in Subic and placed 2nd in her age group, Female Division. Asked how she balances her time between her studies and training, Kimberly says, “It was my choice to have my classes in the afternoon until evening. So my morning is booked for my training. In between, I do my homework or sometimes I rest. No nightlife, I’d rather have some recovery time than going out.” For Janet, life began at 40. She used to go to a local fitness clinic to get slimmer but it was actually when Coach Sherwin introduced her to sports that she achieved the results she wanted. “Some women “My first marathon was a one-year my age take supplements effort. I suffered knee injury and felt so already. My depressed that I consulted Peak Form beauty regimen is Sports Medicine Center and underwent all-natural and as a procedure called PRP (Platelet Rich long as I get seven Plasma). From then on, things got better hours of sleep and I finished my first marathon. And every day, I’ll be okay. Being in this Coach Sherwin saw my potential, that’s why he also trained me on cycling and group brings out swimming,” she says. the best in me.” —Janet “As their coaches, we want all of them to finish a full distance triathlon injury-free in the future. There is a solid goal and discipline so everyone will go far for sure. Definitely, there will be more members three to five years from now,” Coaches Rommel and Sherwin shares.