Endurance Sports Issue 03 by New Leaf Multimedia

EnduranceMagPH

WITH AUGMENTED REALITY FEATURE!

ISSUE 03 | SEPTEMBER 2014

DOWNLOAD

GET THIS COPY

MORE CONTENT

FREE!

IN OUR

FREE

INTERACTIVE EDITIONS!

> THE ESSENTIAL GUIDE TO

MARATHONS & ULTRAMARATHONS PREPPING FOR YOUR FIRST MARATHON

BUILT TO LAST

GEAR SPECIALLY MADE FOR CHAMPIONS

FANTASTIC ULTRAS

CHANGING LIVES RIO DELA CRUZ AND JAYMIE PIZARRO TALK ABOUT HOW RUNNING MADE THEM BETTER VERSIONS OF THEMSELVES

EXPERT ADVICE STRENGTH & CONDITIONING WORKOUTS RACE RECAPS

CONTENTS 02 04 05 06 08 09 10 11 12 14 15 17 18 21

MARATHON 101 EXPERT ADVICE GOING LONG GEAR GUIDE STRENGTH & CONDITIONING NUTRITION & DIET RECOVERY THINK TO RUN COVER STORY FIVE FOR THE BOOKS RACE RECAP EVENTS EVENT LISTINGS SAFEGUARD ACTIVE 5150 TRIATHLON SPECIAL FEATURE

MESSAGE FROM THE EDITORS We’ve got a double cover issue for you this month. On one end, we’ve got champion triathlete Belinda Granger who is all set to return to the Philippines for the Safeguard Active 5150 Triathlon in Bohol. And, on the other, I share the cover with running icon and race organizer, Coach Rio dela Cruz. Don’t ask me how this once sedentary stay-at-home mommy who had no athletic bone in her body ended up sharing the cover with two world-class athletes! All I can say is that I’m definitely honored. For those gunning for their first marathoner, ultramarathoner JC Igos offers wise and practical training tips. Harvie de Baron, who once helped me with my nutrition as I prepared for New York City Marathon, talks nutrition and hydration for endurance athletes. And, just as important as your body, we discuss the importance of preparing your mind for long distances. After all the hard work, we talk about recovery from pool work to compression wear. This month, go beyond borders and boundaries and surprise yourself.

I love long distance running. As a marathoner and ultra marathoner, I enjoy the tireless preparation and planning that goes into it. Pacing is everything, and a well-planned strategy is the key to a great race. This issue is dedicated to long distance running, from marathons to ultramarathons. To prepare you for the long haul, Bobby Go, one of the country’s top ultramarathon aficionados, will share his experience and give his bucket list of ultramarathon races. We will discuss the right gear for long distance running in the gear guide to make sure you are equipped for the long haul. We will also talk about having a professional bike fit and its importance. Lastly, we will put the spotlight on Team Soleus, and we will learn more about their inspirations, and challenges as they conquer races. Time to go out, and go beyond your borders.

JAYMIE PIZARRO

RAYMOND RACAZA

THEBULLRUNNER.COM

@RAYMONDRACAZA RUN.PH

EnduranceMagPH editorial teami

TIRSO JESUS PARPAN III publisher

JAYMIE PIZARRO RAYMOND RACAZA

community editors

MIKKE GALLARDO creative director

RAIZA CABUGWANG editorial assistant

copy editor

JING LEJANO

contributing editors

SAUL ANTHONY SIBAYAN SEAN SIM

finance, admin and iti

FAITH PAGUIRIGAN finance and admin supervisor

JAROLD SAMBO it supervisor

contributors

HARVIE DE BARON DR. EDGAR MICHAEL EUFEMIO BOBBY GO JC IGOS PAT GOLOY

directors

acknowledgement

FRANCIS CALUAG

FILINVEST CITY, ALABANG

executivei

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN

regional finance consultant

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.

MARATHON 101 HOW TO PREPARE FOR YOUR FIRST MARATHON BY JC IGOS

A marathon covers a distance of 42.195km, and doing one is not an easy task. The runner must train hard to finish the race and avoid injury as much as possible. It is a must that he has already finished 21K and 32K races before signing up for a marathon. The most important thing is to be physically fit. Here are some basic training tips to help you finish your first marathon:

workouts.

PUSH-UPS, SQUATS, LUNGES, AND ABDOMINAL CRUNCHES are the most

HIT YOUR TARGET. It is important to not

common exercises for runners. These can be done before or after a run.

MAKE A LIST of your weekly runs and

miss any training session.

slow distance (LSD), speed workout runs (tempo run), and strength and conditioning activities every week. For example, I always schedule my LSD runs on Mondays, Wednesdays, and Fridays with distances ranging from 10km and 16km to 21km and 32km. Tuesdays and Thursdays are speed workouts. A runner must run at an uncomfortable pace (or what we call tempo pace) to improve his cardiovascular fitness and oxygen intake. It can be a 3km, 5km, or 10km time trial or a speed interval with minimal rest between laps. For example, he can do a 400m X 10 laps with a two-minute rest between laps.

BRING A GPS RUNNING WATCH so that you can monitor and record your speed and pace as well as the distance you’ve covered. STRETCHING BEFORE AND AFTER A RUN IS IMPORTANT. It helps muscle flexibility and recovery.

BRING FLUIDS WITH ELECTROLYTES. It is important to stay hydrated at all times. A hand-held bottle or a hydration vest (for LSD sessions) will do.

RESERVE A DAY FOR REST. Rest is the most important part of training. Eat nutritious food, sleep for eight hours, and do some leg stretching for flexibility. STRENGTH AND CONDITIONING ACTIVITIES HELP A RUNNER IMPROVE HIS FORM AND STABILITY. These also help to develop a strong upper body, core, and lower body.

ENDURANCE SPORTS

MAKE A LIST OF THE TYPE OF EXERCISES YOU NEED TO DO as well as how many repetitions you need to accomplish. For beginners, I recommend two sets (10 reps) of push-ups for upper body workout; five sets (10 reps each leg) of lunges and two sets (30 reps) of squats for lower body workout; and two sets (30 reps) of bicycle crunch for core workout. Increase the set and reps as needed.

TAPERING TWO TO THREE WEEKS BEFORE THE RACE IS IMPORTANT. This means gradually decreasing runs and workouts. This helps the body to recover from the intense and long workouts of the past. The week before the race must be spent resting and doing light workouts; an effortless short jog to maintain fitness is recommended. Rest and sleep well two days before the race. Don’t eat oily, spicy, and fiber-rich foods. Don’t try any new running gears to avoid discomfort and possible injury. Two to three hours before the race, eat some light snacks like cookies or sandwiches. Drink fluids. Do some stretching and warm up jogs before heading to the starting line.

SET YOUR IDEAL PACE FOR THE REST OF THE RACE. Find a buddy who has the same pace. With a running buddy beside you, you are more likely to finish the race. A father, husband, and entrepreneur, JC Igos is a member of Team Cavite ESE (Endurance Sports Enthusiasts). He has finished six half marathons, three road marathons, one trail marathon, and two 50KM ultra marathons. He was the champion of the PAU 1st Naic to Nasugbu Ultra Marathon Race 55KM held last January 12, 2014.

Rest is the most important part of training.

PHOTO FROM SHUT TERSTOCK .COM

INCORPORATE EASY RUNS or long

THE EXPERTS

RAYMOND RACAZA

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

JAYMIE PIZARRO

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

DR. PHIL BISHOP

Professor of Exercise Physiology, University of Alabama, USA

ASK THE EXPERTS

Choose a marathon program that fits your lifestyle, personality, and goals, and stick to it.

Swim Bike Run’s resident orthopedics specialist DR. EDGAR MICHAEL EUFEMIO

discusses the most common injuries plaguing triathletes

Q A

I am training for my first marathon and I’m a bit confused as to how to go about it. Running friends have been offering advice, which are oftentimes conflicting. What’s a future marathoner like me to do? The funny thing about marathoners is this: When they find out someone is training for their first marathon, they give unsolicited advice much like a doting father does on his son’s first date. While they mean well, they may also confuse you. My advice would be to choose a marathon program that fits your lifestyle, personality, and goals, and stick to it. There are so many marathon programs available in books and online such as Hal Higdon’s, Jeff Galloway’s, Furman’s FIRST, or Hanson’s Marathon Program to name a few. Each of these programs may vary in the frequency of runs per week, type of runs prescribed, and distance of longest run. There is no perfect marathon program, but there should be one that fits you well. If you want a more customized training program, hire a running coach who can create a program based on your background and goals.—jaymie pizarro

should I do if I get a cramp? QWhat Should I run though pain?

A Prevention is the best remedy. Cramps are usually the result of electrolyte imbalance. Make

sure you are properly hydrated with water or an electrolyte drink before you train or race. As for running through cramps, sometimes it is okay to work through. If you feel any extreme or sharp pain, however, it is better to be prudent and consider stopping.— raymond racaza

just did my first 42km marathon QIthis month. Ideally, when should be my next marathon?

The answer to most physical training questions is, “It depends.” Not all marathons are equal, and not all marathoners are equal. Obviously, a marathon that is more challenging due to more and steeper climbs, due to high temperatures and humidity, or due to a maximal effort, will take a higher physical and mental toll than a cool level race. Perhaps more importantly, our extensive research has shown that some runners recover more quickly than others. No one answer fits all races of any length, and no answer fits all runners. Study yourself, monitor yourself, and enjoy your running and racing.

— dr . phil bishop

GOT A QUESTION?

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

ENDURANCE SPORTS

The most common dilemmas affecting runners are patellofemoral stress syndrome and plantar fasciitis. A muscle imbalance causes the patella (or kneecap) to mal-track as the knee flexes and extends. Pain, swelling, and sometimes cracking or popping sounds develop and progress over time. One of the symptoms is discomfort after sitting for a long time and/or when going down the stairs. A good physical examination and x-rays are all that are needed to diagnose this. Plantar fasciitis is associated with an ache at the bottom of the heel which is worse during your first few steps of the day. This symptom is called “start-up pain.” The plantar fascia (or the covering of the muscles and tendons at the sole of the foot) inserts at the underside of the calcaneus or heel bone. In some individuals, this tissue is excessively tight and continuously tugs at the bone. Occasionally, this will rip and, as it moves further away from its attachment, a spur develops. Treatment for both is also with medications and physical therapy. For some individuals, a silicone heel cup or a custommade shoe insert may also help. Acute injuries are less common and include ankle sprains for runners and upper extremity fractures and dislocations for bikers when they crash. Musculoskeletal injuries, though far more common, are not nearly as catastrophic as the medical conditions, which may result in serious complications. These are heat exhaustion, heart attacks and decreased blood sugar levels. 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.

PHOTO FROM SHUT TERSTOCK .COM

PART 3 of 3

THE 50KM VIRGIN

WHAT YOU NEED TO KNOW FOR YOUR FIRST ULTRA

THE SEEMINGLY INFINITE NUMBER OF HOURS ON THE ROAD AND TRAIL DELIVERS AN ABUNDANCE OF INSIGHTS AND EMOTIONS.

GOING LONG THE ULTRA EXPERIENCE CAN BRING YOU A WEALTH OF INSIGHTS. BY BOBBY GO

PHOTOS COURTES Y OF BOBBY GO

he normal progression in race distances followed by the typical runner begins with a gradual increase from single digit affairs of 3k and 5k challenges that awaken his running desire, moving quickly to 10 kilometer ‘it’s getting serious now’ races, before hitting the now commonplace target of a half-marathon. The more adventurous will set out to conquer the marathon, a distance run by less than one percent of the world’s population. It may have been my advancing age that pushed me to move fairly quickly (three years) from my first 42k to my first ultra race, the 102k Bataan Death March. It never occurred to me that I was pushing too hard because of the adjustments I made in the way I approached the ultra distance. To transition to the longer distance is to become a student of running and one’s own limits. Education and experience have schooled me in the areas of hydration, nutrition, recovery, and running. The last item having much to do with the way I have tweaked my pace and gait to conform to the demands of hitting road and trail for extended days. I’ve found the comfortably snug fit ultra running and triathlon provides when thrown into a weekly cross fit schedule. Though I have a program to follow, deviating from it doesn’t necessarily throw everything out of whack. And since I have realistic race goals such as racing to finish or sub-something targets, I can choose to go on extended runs on weekends or on days when the weather is conducive to run more miles than what’s programmed. I’ve gone on more than a few unplanned 42k’s just because of pleasant skies and a cool breeze. The seemingly infinite number of hours on the road and trail delivers an abundance of insights and emotions, from a better appreciation of oneself and others to an overall tantric physical experience and a peek into physical and mental boundaries. I have embraced the ultra experience for the many benefits it imparts before, during, and after every race I have ever run. Running the ultra is a constant evolution and an endless adventure.

Technically, any sporting event involving running or walking a distance over a marathon distance of 42.195 km qualifies as an ultra marathon. But, hey, let’s not behave like schmucks and say we did an ultra after that post-race 100-meter walk to the recovery tent or the 2k trek back to the car or hotel. A 50k foot race is the acceptable minimum and popular distance for ultra marathons, and is a good place to start your ultra running experience. Here are a few tips to make it a pleasant adventure: › SIMULATION EQUALS SUCCESS: Run under conditions (weather, terrain, time of day) that come close to what you will encounter on race day. Test your apparel, shoes, hydration vest, nutrition, hydration, and pacing to determine the right mix to use. › NOTHING NEW: Absolutely do not try anything new on race day. This will cause a world of problems on the physical and mental front, and may cost you the race. › REST ASSURED: Get enough rest two days before, since race jitters can keep you up the day before. A well-rested mind and body are critical. › STAY THE COURSE: Don’t stray from the pace at which you trained. There’s always the temptation to race faster because of pressure from the other participants, but this can have devastating results later. › TAKE A BREAK: It never hurts to walk, or even stop. The rest will provide you time to recover mentally and physically. Take mini time-outs to regroup, especially amidst adverse and unforeseen road and weather conditions. › PREPARE FOR THE WORST: As far as supplies and sundries are concerned, it’s better to be over-provisioned than underprovisioned. You can always donate the leftovers or use them for your next race. › GIVE THANKS: Chances are you’re doing this to test your limits and try something new. Just don’t forget to enjoy the race. Smile and be grateful for being able to do this.

ENDURANCE SPORTS

.. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... .. ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . .. .. .. .. .. .. .. .. .. .. .. .. .. ... ... ... ... ... ... ... ... ... ... ... ... .. ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ...

BUILT TO LAST 01 ULTRASPIRE KINETIC

With an uncanny kinesthesia* sense, this is the first performance bottle vest backpack. Featuring Body RhythmTM harness, this pack is built from the waist up to retain a low center of gravity for balance and control. PhP 5,900 Secondwind Running Store, select Planet Sports outlets, Outdoor Kinetix (Burnham Park, Baguio)

02 THORLOS EXPERIA SOCKS

This features COOLMAX® fiber technology that provides additional moisture management during your activity. Experia Lite Padded Socks (LPS) is known for engineered padding in the feet’s strike zones that protects against shear and impact forces. PhP 799.75 Selected Runnr & Planet Sports outlets

ENDURANCE SPORTS

GO THE DISTANCE BRAVE AND STRONG WITH THESE DEVICES SPECIALLY MADE FOR CHAMPIONS!

BY SARAH MORAN & RAIZA CABUGWANG

03 MIZUNO WAVE RIDER 17

This pair is so harmonious to the feet, you’ll forget you are wearing it. Special features include SmoothRide Engineering and Lateral Forefoot Sculpting for a brilliant run and smooth touchdown. PhP4, 995 The Athlete’s Foot, Olympic Village, Planet Sports

04 POLAR V800

2013 IRONMAN World Champion Frederik Van Lierde found his smartest training companion in this sport watch. This timetracker has an integrated GPS, Smart Coaching and enables 24/7-activity measurement. Price Available Upon Request Selected Toby’s Sports & Runner outlets

05 CHICA BANDS

Scott for Oakley’s 30th anniversary, this edition is engineered with improved nose pad construction and shows respect for sport heritage and smooth retro style. Available in Eyeshades™, Razor Blades™ and Frogskins® models.

PhP 690 Selected Secondwind Running Stores; www.trainrunsimple.com

PhP 13, 995- Eyeshades PhP 12, 995- Razor Blades PhP 9, 995- Frogskin Oakley Stores, Magno Optical, EO Optical, George Optical, Optical Works, Ideal Vision

Run in style with this non-slip, nonbinding head band that is functional and fashionable. Simply slip the band over your face and slide back on to your hairline and your ready to run!

06 CAMELBAK PODIUM CHILL

Its double-wall construction keeps water cold twice as long and its innovative Jet Valve™ ensures you’re drinking the water, not wearing it. PhP 600-700 SRP most leading bike shops

07 OAKLEY HERITAGE™ COLLECTION

Proudly worn by six-time Ironman Triathlon World Champion David

08 KINDMAX K SPORTS THERAPY TAPE

Say adieu to post-race muscle pains and prevent injury with this tape that is constructed from a combination of strength elastic cotton fibers. PhP395 (Menthol) PhP369 (Regular) Selected Chris Sports outlets

CHAMP’S CHECKLIST

WHAT IT TAKES TO TRAIN AND TRI-HARD!

BY SARAH MORAN & RAIZA CABUGWANG

TYR CARBON TRI-SHORTS

QUINTANA ROO CDO.1 CAMO

QR is proud to unveil a women’s specific version of the CDO.1 Ladies. It uses the QR’s exclusive 18mm offset SHIFT downtube that diverts concentrated airflow away from the driveside to produce a true measurable bike course advantage for every athlete at every level. PhP 145, 000 Bikezilla, Cycle Logic, YKK Trading

PHOTOS COURTES Y OF SPORT SSHOES.COM, OA KLE Y-SUNGL A SSES.GR, C A MELBA K PRODUC T S, TR A INRUNSIMPLE.COM, A M A ZON.CO.UK , BIKE WORLDNE WS.COM, ULTR A M A R ATHONRUNNINGSTORE.COM, RUNNINGWA REHOUSE.COM, QUORUM GROUP OF COMPA NIES, TRI ATHLONPOINT.NE T, THEICONIC.COM, UCBCBIKE.COM, BIKERUNNER.COM, IPA D.Z A PPOS.COM, TENKIEBOX . W W W.SCOT TUS A .COM

SCOTT VANISH EVO HELMET

Available in Men’s (9”) and Women’s (6”) versions, this item, that is among the Carbon Collection uses secondskin compression fit for rapid moisture transport and muscle support. The Flash Mesh technology draws moisture away from the body resulting to more efficient breathing and less lactic acid build-up. Men’s: PhP 3,999.00 Women’s: PhP 3, 869.00 RUNNR and Toby’s Sports outlets

OTTERBOX RESURGENCE SERIES FOR IPHONE 5 & 5S

For road enthusiasts who are looking for a race pedigree helmet, this one is definitely for the win as its ConeHead™ technology offers the edge in safety and its MRAS II fit system ensures a comfortable and familiar fit experience in every ride.

Achieve optimum protection for your iPhone 5/5s with the aid of this prime gadget protector that has a militaryrated drop protection and takes pride of its auto-stop charge technology that automatically halts your phone’s charge once it’s full.

PhP6, 000 Unison Bikes

PhP4, 300 Otterbox Series nationwide tenkiebox.ph

EASTON WHEELS ROAD EA90 SLX ALLOY ROAD TUBELESS 700C FRONT/ REAR SHIMANO 11 (2014) These wheels definitely call for adventure. The SLX alloy rim measures 17.5 mm internally while the 22mm-deel rims are laced to durable Echo-hubs with doublebutted, straight pull spokes. PhP 47, 000 Bikezilla, Cycle Logic, YKK Trading

IRONMAN RACE INSOLE

Its unique combination of cushioning and stability is ideally suited to the demands of training. It incorporates Spenco® TOTAL SUPPORT® Technology, the patent-pending 3-POD™ Modulation System, and Replacement Insoles that cushion, stabilize, and support for a more efficient, healthier stride.

SOLEUS GO!

The Soleus GO! Measures, tracks, and informs you of your daily activities even during sleep. The Daily Activity Tracking allows you to set a goal and track your progress by measuring steps taken and calories burned. With its mobile app, you can syn it to your IOS supported device. PhP 7, 450 Time Gear Trinoma and L Timestudio outlets

SALTSTICK CAPS PLUS (100 CAPSULES)

Prevent dehydration via this only electrolyte capsule formulated to closely resemble the electrolyte profile lost during activity. This also contains caffeine to increase energy levels, and sodium citrate to soothe the stomach. PhP 1399 (100 capsules) Runnr and Toby’s Sports outlets

PhP 1,995 Toby’s Sports and Runnr outlets

ENDURANCE SPORTS

LET’S ROW!

WORK ON YOUR BICEPS, BACK, AND BUTT WITH HALF-KNEEL CABLE ROW PROGRESSIONS. BY SAUL ANTHONY SIBAYAN A rowing exercise is a pulling activity that targets the biceps and back muscles. It’s a fundamental movement pattern that’s essential in everyday activities. When you pull a door to open it, for example, you are performing this movement. Make it a part of your resistance training program.

For these sessions, a tall half-kneeling position aids in activating your butt muscles. As you progress from Level 1 to Level 4, it will be your core muscles’ turn to be activated. Keep them tight by kneeling tall, squeezing your butt muscles as you draw in your stomach. LEVEL 1

BILATERAL ROW Basic movement pattern 01 Place the cable leveled at around

the lower part of your chest or ribs.

face the cable machine. 03 Grab the handles with your palms

facing down. 04 Kneel tall while keeping your arms

hanging forward. 05 While kneeling tall, pull the handle

towards your body while bringing your palms facing upwards. 06 Let your arms go back slowly to the

starting position and rotate your palms back as you do. Continue this for the recommended number of repetitions and then switch knees on the ground done at least 5

repetitions per leg.

REMEMBER: KEEP YOUR CORE TIGHT BY KNEELING TALL, SQUEEZING THE BUTT MUSCLES OF THE KNEE ON THE GROUND, AS DRAWING YOUR STOMACH IN DURING THE ENTIRE SET. SCAN THE WHOLE PAGE AND WATCH A VIDEO

INSTRUCTIONS ON PAGE 1

DOWNLOAD THE FREE INTERACTIVE EDITION FOR MORE WORKOUTS! 08

ENDURANCE SPORTS

RESISTANCE AND CARDIO EXERCISES FOR A FITTER YOU For fitness experts, endurance athletes should engage in resistance training. This is also true for individuals who mainly focus on cardio exercises and disregard weight training, and vice versa. This is because both types of exercise should be included in a comprehensive weight-control program. In a 1999 study by Kraemer and colleagues, published at the Medicine & Science in Sports & Exercise, entitled “Influence of Exercise Training on Physiological and Performance Changes with Weight Loss in Men”, they have found that there are more favorable effects on health-related fitness measurements as well as body composition when participants of the study combined resistance and aerobic training as compared to dieting alone. In another study by Sillanpää and associates entitled “Body composition and fitness during strength and/or endurance training in older men”, they found out that combination training promoted an optimization of body composition compared to just doing one type of exercise. This paper was published last 2008 at Medicine & Science in Sports & Exercise which is the monthly journal of the American College of Sports Medicine (ACSM).

E XERCISE PHOTOS BY PAT GOLOY. DEMONSTR ATED BY RUSTUM TUA SON. SHOT ON LOC ATION AT PRECISION FITNESS, A FP-RSBS INDUSTRI AL PA RK , K M 12 BICUTA N E A ST SERVICE ROA D TAGUIG CIT Y. OPER ATION HOURS: MONDAY-SUNDAY, 8A M-10PM CONTAC T: 09497608688; PRECISIONFITNESSG YM@GM A IL.COM

02 Get down on one of your knee and

NUTRITION FOR AN ULTRAMARATHON

Ideally, men weighing 140-170 pounds sh ould take 750ml to 1 liter liquid per hour; women weighing 120-140 pounds should take 500-700m.

NEGLECTING NUTRITION

Part 2 of 3

PHOTOS FROM SHUT TERSTOCK .COM

IF YOU WANT TO WIN YOUR NEXT RACE, THEN IT IS IMPORTANT FOR YOU TO CONSIDER THESE IMPORTANT ASPECTS OF NUTRITION. BY HARVIE DE BARON HYDRATION

FUEL

Most athletes drink a lot to stay hydrated. Here’s a simple way to check whether you are dehydrated after training: Weigh yourself before you start. Note down your weight. After training, weigh yourself again. If you see a onekilogram difference, then you probably did not rehydrate properly during training. Overhydrating is another issue. When you overhydrate, you will have a sloshy, heavy feeling in your stomach and you won’t be able to perform well in the race. Ideally, men weighing 140 to 170 pounds should take 750 ml to 1 liter per hour; women weighing 120 to 140 pounds should take 500 to 750 ml.

Some athletes skip carbs thinking that they can burn fat during training or that they don’t need it. This is false. Your body needs carbohydrates to tap your fat store and to be processed into glycogen stores for energy. Liquids and gels work best as fuel as they are assimilated by the body faster. Ideally, men between 140 to 170 pounds should consume 200 to 250 calories per hour, women between 120 to 140 pounds should consume 180 to 200 calories.

ELECTROLYTES Achieving electrolyte balance is important as you don’t sweat out just water. Human sweat is composed of sodium, potassium, calcium,

and magnesium as well as traces of zinc, copper, iron, chromium, nickel, and lead. Keep your body’s electrolyte balance by taking in more than just sodium and water. Keep in mind too that not every person sweats the same way. If you sweat more, you are more likely to lose more electrolytes. Consider weather conditions as well. Is it a hot race or a cold one? Lastly, most athletes ask if they should be eating close to the start of a workout or race. Should I eat two or three hours before? Or should my last bite be an hour before training or racing? The answer: It all depends. Sports nutrition is a science, but the application for each individual is an art form.

You’ve trained as hard as you can and you’ve bought the best gear possible, but did you know that not giving the right amount of attention to nutrition can make or break your ultramarathon? Longer distance races require more meticulous planning than short ones. Ultramarathon runners are usually stumped as to whether they should eat solids. Well, it depends on the runner. Some don’t like the heavy feeling which solids bring to long distance races; others cannot imagine going long without taking in something substantial. However, the perception of being full is different from the perception of being fueled. It’s best to focus on energy sources that are quickly assimilated by the body. If you do decide to take solids, consider the type of food you’d eat. Keep in mind that everything you take should contribute to you achieving your best time ever. Eating Lechon Kawali might not help. A better option would be a banana or an energy bar without hydrogenated or processed oils and refined sugars.

DURING THE RACE, DRINK AT LEAST ONE CUP FOR EVERY HYDRATION STATION THAT YOU PASS. SWEAT FOR THAT FINISH LINE TROPHY BUT DON’T FORGET TO DRINK UP ALONG THE WAY! ENDURANCE SPORTS

By mastering the basics of recovery before progressing into more advanced techniques, you will be able to integrate and customize methods that suit your active lifestyle.

WHY YOU’RE TIRED AFTER EXERCISE

THERE ARE A NUMBER OF REASONS WHY YOU EXPERIENCE FATIGUE DURING EXERCISE. HERE ARE SOME OF THEM:

ON THE LAST PART OF OUR DISCUSSION OF RECOVERY STRATEGIES, WE TALK ABOUT HOW PROFESSIONALS RECOVER SWIFTLY. BY SEAN SIM There are different ways of recovering fast from a previous workout. By mastering the basics of recovery before progressing into more advanced techniques, you will be able to integrate and customize methods that suit your active lifestyle. Nick Grantham, a well-known strength and conditioning expert, lists down four levels of recovery. Level 3 includes recovery pool work, using compression wear, ice baths, massages, and alternating hot and cold plunges. According to research studies, sports massage aids in the reduction of resting heart rates, the lowering of blood pressure, and an improvement

in mood states. Athletes find massages physically and psychologically relaxing. Level 4 techniques may prove to be too advanced for non-professionals. Included in this level are flotation tanks, relaxation and meditation techniques as well as an electrical analysis of the body through Omega waves to find out how well it has recovered and whether it is ready for more exercise. Debriefing with the coach also falls under this level. This is said to be very effective in evaluating performance. Other athletes have also adopted skill-associated drills that incorporate mental toughness

or emotional control and relaxation strategies. Positive selftalk and positive body language are some techniques that elite athletes have used in the past. Opt for Level 1 recovery strategies first. Once you have incorporated these into your daily grind, move to Level 2; proper scheduling is the main focus here along with basic physical work which promotes physiologic adaptations. Levels 3 and 4 make use of advanced science where every detail counts. Be patient. Professional athletes thrive on precious marginal gains. But when such gains are stacked up together, it can be turned into a big win.

ROLL IT! START THIS SIMPLE EXERCISE FOR RECOVERY & MOBILITY Place yourself in a side plank position with the foam roller perpendicular to your thigh. Start from your outer hips and slowly roll it towards the outer part of your knee. Slowly bring it back to your outer hip and repeat the movement for a few repetitions. If this is your first time to try this exercise, it will be painful because your iliotibial band (ITB) found at the outer (lateral) side of your thigh is tender. Eventually, it will subside after a few sessions.

ENDURANCE SPORTS

› THE ACID-BASE BALANCE IS DISTURBED BY INCREASED LEVELS OF REACTIVE OXYGEN AND NITROGEN SPECIES: During prolonged highintensity activities, lactic acid production increases reducing the muscle’s ability of muscles to contract. At the same time, energy from food sources are diminished, preventing the recycling of nutrients at the cellular level. › DECREASED OXYGEN TRANSPORT: During exercise, circulating blood picks up heat from the working muscles. The heat-absorbing blood then releases the heat through perspiration. Too much water loss decreases blood volume due to dehydration. This not only slows down blood circulation, it also delays the oxygen being transported by it. › DISTURBED ELECTROLYTE BALANCE: As the body sweats to cool itself, important fluids and electrolytes are lost. This can trigger cramps, fatigue, and even heat stroke.

PHOTO FROM SHUT TERSTOCK .COM. ILLUSTR ATIONS BY SUE ONG

THE FAST RECOVERY

Part 3 of 3

› REDUCED LEVELS OF ENERGY SUBSTANCES: Various substances contribute to your energy level such as phosphocreatine, glycogen, blood sugar, essential amino acids. When these substances run low in your body, you are likely to get tired sonner than later.

THINK TO RUN A FOCUSED MENTAL CHECKLIST FOR RUNNING BY DILLON WOOD

“What do you think about when you’re running?” It is a question I’m sure you’ve been asked. My usual reply: “Pretty much anything I like.” But the better question would be: “Where do you focus your attention when you’re running?” Whether you are training or racing, developing a mental checklist of things to focus on while you are running is going to help you complete the distance planned and at an effective intensity of effort.

CHECK YOUR CARDIOVASCULAR SYSTEM Is your heart rate operating in the range appropriate for the distance you are running, be that a sprint or an ultramarathon? Constantly evaluate whether you can afford to put on more speed or perhaps dial it down a bit.

CHECK YOUR MUSCULAR SYSTEM Are you handling the buildup of lactate acid in your muscles effectively or are you experiencing any niggles or pain? Try adjusting your running style to compensate, slow down, or even stop if the pain is severe.

CHECK YOUR ENERGY SYSTEM Did you have a hydration and nutrition plan before setting out and are you

sticking to it? Your muscles need a constant supply of energy and even low levels of dehydration will negatively impact your performance, especially in Singapore’s humid climate.

CHECK YOUR POSTURE Are you running as smoothly and as relaxed as possible? Body is upright and aligned over the legs with a slight forward lean. Head is up and gaze directed forward. Shoulders and arms are relaxed with elbows at 90 degrees. Wrists are loose and hands gently cupped.

CHECK YOUR FOOTFALL Are you running as efficiently, effectively, and as ‘quietly’ as possible? Aim to plant your feet on the mid-foot. Heel striking and over striding will put the brakes on the stride and may induce shin splints, while forefoot striking will strain the calf muscles and Achilles tendons.

CHECK YOUR CADENCE AND BREATHING Aiming for a cadence of 180 steps per minute and synchronizing your breathing pattern to your stride is a great way to determine the intensity of your running effort. Practice taking one complete breath (in or out) every four steps for long distance aerobic efforts; every three steps for tempo efforts; and every two steps for anaerobic and speed work.

PHOTO FROM SHUT TERSTOCK

DEVELOPING A MENTAL CHECKLIST OF THINGS TO FOCUS ON WHILE RUNNING WILL HELP YOU COMPLETE THE DISTANCE PLANNED AT AN EFFECTIVE INTENSITY OF EFFORT. Dillon Wood is Head Coach at MetaSport, Official Training Partner of Swim Bike Run Singapore.

EN ENDURA ND C EU RSAP N O CR ET SS P O R T S

JAYMIE PIZARRO AND RIO DELA CRUZ TALK ABOUT HOW RUNNING MADE THEM BETTER VERSIONS OF THEMSELVES. BY JING LEJANO PHOTOS • BY HEIDI AQUENDE

LIVING A NEW LIFE

Eight years ago Jaymie Pizarro was a work-at-home mom who was happy to take care of the kids, run the household, and go malling on weekends. When she decided to put on her running shoes, however, everything changed. Chronicling her adventure through her blog, thebullrunner.com, Jaymie soon started gaining the attention of people just like her; those who’ve never run a mile in their lives, those who’ve spent most of their days slouched on a couch watching television. She found it amazing. She only wanted to run after all! Jaymie says, “Early on, at the start, it was all about losing weight, burning calories, burning what I ate last night. It was all about that. But within six months to a year, it became lifechanging. Quickly I realized that I would run without checking my weight, without worrying about the food I ate last night. It was more about getting faster, getting stronger, being better.” But more than getting her stronger and faster, running opened up a whole new world for Jaymie. Not only was she able to meet like-minded individuals who inspired and encouraged her, she also began making goals. She says, “It made me more aggressive, more ambitious... It’s changed me completely. I was a different person before running.” The change worked for the better for everyone. Not only was Jaymie happier, her family got to be healthier too! Her son took up triathlon, and her husband joined a marathon. At the same time, her blog was gaining ground. She explains, “With the popularity of the blog came the realization that I can touch lives.” Gradually, thebullrunner.com changed from being an avenue for Jaymie to release all her pent-up emotions about running to a beacon

for aspiring runners. The idea for The Dream Marathon, the first and only marathon in the world that caters to first- or second-time marathoners, soon took hold, and well, we all know what happened next. Looking at the success of The Dream Marathon and thebullrunner.com, Jaymie says it’s not because she can run fast or she can run better that got people inspired. She says, “I had never been an athlete. I often get injured and they can relate to that. When they see that I can run marathons, they realize that they can do it too.” Moving forward, there’s definitely more running to be done for Jaymie. She says, “Running is part of me. I don’t need to motivate myself. I love it. My goal is really to run two marathons abroad forever as far as my legs can take me.” Jaymie is currently training for the Chicago Marathon in October, the fifth of the six world marathon majors that she hopes to conquer. As for the Boston Marathon, the last on her list, it would have to wait. The Boston Marathon requires a specific qualifying time, and Jaymie explains, “To do that time for me means I have to devote more time for running which I am not ready to do. For me, family and work always comes before running. Running isn’t my life, but it certainly makes life more meaningful and enjoyable. After eight years of hitting the road, Jaymie has this to say: “The most important lesson I’ve learned is how strong I am as a person and how much stronger I can still be. When you develop yourself physically, you also learn to develop yourself mentally and completely as a person.”

ENDURANCE SPORTS

H A IR A ND M A KEUP BY A RI A N A ORTEG A

“RUNNING IS PART OF ME. I DON’T NEED TO MOTIVATE MYSELF. I LOVE IT!”

LIVING HIS DREAM

Basketball was actually Rio dela Cruz’s first love. Growing up, he and his friends would shoot hoops at Industrial Valley complex in Marikina. Running was part and parcel of the game, and that he did a lot of. Apart from doing basketball, he was also pounding the pavements playing patintero and agawan base. When Rio chanced upon a track meet in school, he asked his teachers if he could join. He finished first. He would eventually join more meets, enjoying the rush that beating his schoolmates gave him. But the more Rio ran, the bigger his goals became, qualifying in the Olympics being one of them. Rio also quickly realized that running could be his ticket to a brighter future. His family wasn’t exactly well off, and it was his skills on the track which earned for him a spot in one of the country’s leading universities, the University of the Philippines. Not wanting to let anybody down, Rio trained hard, studied fervently, and avoided any and all sorts of distraction. After graduation, Rio gloriously set his sights on the London Olympics. Reality set in, however, when he realized that he’d need to have a sizable amount to fund his training. At the time, he was a coach at the University of the Philippines, and giving one-onone training to aspiring athletes. The thought of organizing a race proved to be an exciting one for him. Not only will he be able to share his passion for running, he would also be able to share the knowledge he’d gained from participating in international races. However, organizing races wasn’t exactly love at first sight for Coach Rio. He remembers, “After the first race, sabi ko, ‘Ayoko na!’” Because of some glitches during the event, he got thoroughly frustrated. He wanted everything to go smoothly, but there were just some things which were out of his control. He says, “It was a learning experience. When I read the feedback on the Internet, I was motivated.” From that one race, Coach Rio moved on to plenty more. Today, RunRio Inc.,

his race organization company, oversees some of the best running events in the country. More than that, he has introduced a number of technological innovations in he racing community including 3D race maps, LED start/ finish arcs, and a high-tech timing system. “I am living my dream,” says Coach Rio. “Sino ang mag-aakala, di ba? I hope ma-inspire ko yung ibang tao na yung kahirapan hindi siya hadlang para ma-achieve yung dream mo sa buhay.” Ever humble, Coach Rio says that he owes a lot of his success to the runners who were kind enough to share their thoughts about their racing experience in RunRio events. He says, “You have to listen to your runners. Take their advice as objective criticism for you to improve. To be honest, hindi magiging successful ako at ang RunRio kung hindi sa mga runners na nagbibigay ng feedback. Puwedeng kampante ka lang noon, pangit naman pala race mo. Every race, I don’t sleep after the event. I read all the feedback. I am motivated to innovate.” What’s next for Coach Rio? Apart from organizing more events and introducing more innovations, he hopes to attract more foreign participants to local races. It would be RunRio’s way of promoting the Philippines not only as a race destination, but also as a traveler’s haven. Coach Rio has definitely gone a long way. From running barefoot through the streets of Marikina, he is now organizing races which could rival those across the globe. Grit, guts, he has those in spades. But eventually, Coach Rio attributes his good fortune to one thing: “Education is very important. That should be the priority of each individual, especially the kids.”

“YOU HAVE TO LISTEN TO YOUR RUNNERS. TAKE THEIR ADVICE AS OBJECTIVE CRITICISM FOR YOU TO IMPROVE.”

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

ENDURANCE SPORTS

FIVE FOR THE BOOKS THE BUCKET LIST OF PHILIPPINE ULTRA MARATHONS THAT WILL GIVE YOU ONCE-IN-A-LIFETIME EXPERIENCES BY BOBBY GO

102K

BATAAN DEATH MARCH

160K

BATAAN DEATH MARCH

200K

WEST COAST (MULTI-STAGE)

250K

MANILA TO BAGUIO (MULTI-STAGE)

The seminal Bataan Death March 102k ultra marathon, aside from its historical context, stands as a proving ground for would-be ultra runners who want to test their physical and mental limits chasing an 18-hour cut-off. This was my first century run, and was the race that got me hooked on ultras. It was here that I learned about pacing and proper hydration and nutrition the hard way, but managed to finish with decent time and a smile on my face. PREPARE FOR: Cloudless skies and extreme heat

If covering 102 kilometers weren’t enough, think about running another 58 km to where the survivors of the Death March were hauled off in train wagons, many expiring on the trip to their final destination. What made this race memorable was having members from my triathlon club support me from km 70 and others pace me after the 102 km mark. Having my wife pace me for over two hours before the last 10k made this extra special, providing a unique couple bonding moment that will be fondly talked about for years to come. PREPARE FOR: Sleep deprivation, rolling hills in the final stretches, and more open road running

This race took me from Remy Field in Subic Bay to the port of Hundred Islands, Pangasinan over three days, and was my first multi-stage race. Most of the racers chose the single stage race, reasoning that they preferred just one big hurt over collecting it on installment basis. I found myself staring at my first DNF after ending the second day in shambles. Spending the entire recovery phase in my room with a foot roller, foam roller, and heating pad right-sided me, and had me ready for a final push. Stray dogs and club-wielding winos made for an interesting third day that saw me race my fastest pace on an uphill, pitch-black course. One minor disappointment: I missed finishing first by two minutes. (Must have been all those pit stops). PREPARE FOR: Packs of stray dogs and compressed hours of sleep (depending on how soon you finish each stage)

Driving there is enough of an effort, but the idea of running from Rizal Park in Manila to Rizal Park (off Burnham Park) in Baguio City did not faze me, or the 43 other pioneering runners, as we took to the road over three stages to complete this uniquely wonderful race. We ran through busy streets and highways, dodging oncoming traffic, waving to stupefied pedestrians and locals, and pausing at truck stops for food breaks. The third day’s climb up Kennon Road epitomized the cliché ‘It is the journey that matters, not the destination’ with the quiet assault of chirping birds and wind rushing through the trees. Of all the races I’ve done so far, this is the one every Juan on the street can easily comprehend as far as distances go—because Baguio isn’t just around the corner. PREPARE FOR: Oncoming vehicular traffic, road construction, compressed rest hour, running in complete darkness, and Kennon’s seemingly-endless ascents

ENDURANCE SPORTS

80K

MAYON 360

My most recent ultra was also my first time to Albay, home of the world’s most perfect-coned volcano, Mayon. This was my first self-supported ultra, which provided me with lessons in provision rationing, even if there were adequate aid stations along the route. The event got its name from the experience of circling Mayon volcano and having it always within sight during the entire foot race. The roads are all paved and the route features some steep ascents and gentle descents while offering panoramic views of rice fields and coconut plantations, plus the occasional rows of sunflowers that dot the landscape. PREPARE FOR: Possible shifting weather patterns.

PHOTO COURTES Y OF BOBBY GO

Most of the racers chose the single stage race, reasoning that they preferred just one big hurt over collecting it on installment basis. I found myself staring at my first DNF after ending the second day in shambles.

RACE RECAP QUMAR 70K (QUEZON DAY ULTRA MARATHON) 2014 17 AUGUST 2014 TAYABAS CITY, QUEZON

The QUMAR 70k (Quezon Day Ultra Marathon) 2014 event, which was organized by Runn’ Active Event Management, attracted 81 dauntless and determined participants. The long distance race covered four Quezon province municipalities, namely, Tayabas, Mauban, Samapaloc, and Lucban. It commenced at 3am at the Kamayan sa Palaisdaan Hotel Resort in Barangay Dapdap, Tayabas City, Quezon and concluded in the same venue. OFFICIAL RESULTS MALE PODIUM FINISHERS

Rene “Boy “Dalmacion 7:21:25 (Team Lucban BANAHAW Road Runners) Edwin Grimaldo 7:43:19 (Team Coop/LOPEZ Runners) Eric Cruz 7:57:34 (Team PASYAL) FEMALE PODIUM FINISHERS

Roselle Abajo Kathleen G. Pinero Doodsie Mallari

9:35:49 (Team SOLEUS) 10:19:21 (Team NEON) 10:23:08 (Team TU)

TO VIEW THE FULL RACE RESULT, VISIT: HTTP://RODELLMEN.WORDPRESS.COM/2014/08/19/QUMAR-70KQUEZON-DAY-ULTRA-MARATHON-2014-OFFICIAL-RESULTS/ PHOTOS COURTES Y OF RODELL MEN.WORDPRESS.COM

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

PHILIPPINE DUATHLON SERIES LEG 3

AUGUST 24, 2014 CLARK FREEEPORT, ANGELES CITY, PAMPANGA

The third leg of the Philippine Duathlon Series brought together 600 duathletes to participate in the event’s 8km run, 35km bike, and 4km run challenge. The race started at 6am at the Clark Museum and ended at the same venue. The event was categorized according to gender and age groups. SEE ENDURANCE SPORTS INTERACTIVE EDITION FOR THE COMPLETE RESULTS. PHOTOS COURTES Y OF THUMBIE REMIGIO

DOWNLOAD THE FREE ENDURANCE SPORTS INTERACTIVE EDITION FOR MORE PHOTOS!

ENDURANCE SPORTS

RACE RECAP AX FITNESS CALIRAYA MARATHON

SEPTEMBER 6, 2014 AQUATICO FELICIANO

AX Fitness Caliraya Marathon, an all-road run event which consisted of 5K, 10K, 21K, and 42K race categories, started and finished at Aquatico Feliciano, a lakeside getaway spot, perched on top of the Sierra Madre Mountain Range. The race was organized by the couple, Gerard and Norenel Palacol of AX Fitness Philippines. Mr. Palacol directed the marathon and it was officiated by 130 race personnel. Hundreds of participants passed through two Laguna municipalities, namely, Lumban and Cavinti. Attendees were treated to the breathtaking views of the picturesque Caliraya Lake, Mount Banahaw, and Laguna de Bay during the race. PHOTOS COURTES Y OF GER A RD PAL ACOL

SCAN THE WHOLE PAGE TO SEE MORE PHOTOS INSTRUCTIONS ON PAGE 1 TOP FINISHERS 10K CATEGORY

5K CATEGORY MALE DIVISION

MALE DIVISION

Gualberto Alcazarin 29:48 James Dick Alvarado 29:49 Jeric Vicedo 30:29

Ariel Suario Albert Noble Ralph Mercurio

37:59 38:17 38:19

Irene Santos Nicolette Manalo Arliza Sumague

MALE DIVISION

46:21 54:36 58:28

Diosdado Ramirez Wilmor Marasigan Regin Gutierrez FEMALE DIVISION

FEMALE DIVISION

1:06:26 1:06:27 1:17:52

Krizelle De Chavez 2:14:53 Rose Ann Anonuevo 2:21:05 Ma. Dulce Balaba 2:21:44

Doris Manguiat Arlene Agulto Jaja Aguado

FEMALE DIVISION

Sydelle Cebedo Florisse Pableo Jestine Jovellano

42K CATEGORY

21K CATEGORY

1:39:30 1:40:19 1:52:28

Shinya Okano Herbert Seva Roswald Espinoza

3:34:12 4:24:00 4:28:15

5:44:26 5:50:38 5:52:59

FOR MORE RACE DETAILS, VISIT WWW.FACEBOOK.COM/AXFITNESSPHILIPPINES. TO VIEW THE OFFICIAL RACE RESULT, VISIT WWW.RUNNINGMATE.PH.

2014 UNILAB ACTIVE HEALTH DUATHLON SEPTEMBER 7, 2014 PORAC, PAMPANGA

The Unilab Active Health Duathlon saw a total of 670 duathletes compete for their 6km run – 60km bike – 4km run event held at Sandbox, Alviera, Porac, Pampanga – SCTEX. It was co-organized by Bike King and made history for being the first duathlon held at Subic-Clark-Tarlac Expressway (SCTEX). The event was wellsupported by duathletes as it exceeded its initial target of 500 racers. Its overwhelming success will be followed by another muchanticipated event, the last leg of Tri United series on November 11 at Ayala, Alabang. TO VIEW THE FULL RACE RESULT, VISIT: HTTP://WWW.UNILABACTIVEHEALTH.COM/ DUATHLON/PDF/2014-DUATHLON-RACERESULTS.PDF PHOTOS COURTES Y OF: HT TP S:// W W W.FACEBOOK .COM/ UNIL A BAC TIVEHE ALTH TE X T SOURCE: HT TP:// W W W.UNIL A B.COM.PH/

ENDURANCE SPORTS

EVENTS FILINVEST CITY ENDURANCE WEEKEND 2014

NOVEMBER 8 - 9, 2014 FILINVEST CITY, ALABANG, MUNTINLUPA

Sports bloggers as well as mountain biking and trail running enthusiasts gathered together last August 28, 2014 at the Crimson Hotel in Filinvest City Alabang, Muntinlupa for the launch of the Filinvest City Endurance Weekend 2014. Due to the positive feedback received from last year’s Endurance Weekend event, the race makes a comeback this year with a number of exciting modifications. Apart from opening slots for more participants, new events will be added including a 6-hour MTB race, and 6-hour and 3-hour trail runs. These will be open to male and female competitors. The 12-hour races offered last year for mountain bike and trail runs will be part of the event as well. “While there will be prizes and medals for all the winners in the different categories, for most of the participants, it will be rewarding enough to know that

they could take on a race this tough and come out of it a better cyclist or runner,” says Filinvest City Project Head Don-Don Mari Ubaldo. “This Endurance Weekend captures the vibrant spirit and the sense of community in Filinvest City. It opens doors for more people to experience the fun and outdoors and the active adventures they could have in a true garden city,” he adds. PHOTOS BY R A IZ A C A BUGWA NG

FOR MORE DETAILS, VISIT WWW.FACEBOOK.COM/ FILINVESTCITYOFFICIAL OR EMAIL RACEMECHANICS@ GMAIL.COM.

DEUTER CONCEPT STORE OPENS AT SM MOA

AUGUST 7, 2014 SM MALL OF ASIA

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

Deuter, a German brand that’s been worldrenowned for producing premium outdoor equipment opened a concept store at the second level of SM Mall of Asia. The event was graced by the presence of Mr. Manny Tan (Vice President, Sales and Marketing of Dynamic Sports Corporation), Ms. Susan Tiu (Vice President for Chris Sports), Ms. Liza Tang-Yuquico (Managing Director for Dynamic Sports Corporation), Mr. Chris Martin Coquia (SM Mall of Asia Mall Manager), Ms. Elizabeth Tang (President of Chris Sports), Mr. Christopher Tang (President and CEO of Dynamic Sports Corporation), and Mr. Gilbert Tang (Managing Director of Chris Sports). After the ribbon cutting, guests were ushered inside the store to take a look at their mélange of products, most of which are outdoor sports bags. Deuter’s employees also demonstrated the proper way to wear and carry backpacks during the grand opening. Deuter was founded by Hans Deuter in 1898. The 115-year old brand has first made its mark by providing the Bavarian Royal Mail with mailbags and post sacks. Eventually, the company developed backpacks, knapsacks, satchels, and tents, primarily for the German military. PHOTOS BY R A IZ A C A BUGWA NG

DOWNLOAD THE FREE ENDURANCE SPORTS INTERACTIVE EDITION FOR MORE PHOTOS!

ENDURANCE SPORTS

OC TOBER

NOVEMBER

11-12 18-19

SPEED 50 ULTRAMARATHON

PHILIPPINE DUATHLON SERIES FINAL LEG

1ST HERMANO PULI ULTRA MARATHON RACE

1ST BICOL TO QUEZON ULTRAMARATHON 2014

OCTOBER ANVAYA COVE INVITATIONAL TRIATHLON

O CTO B E R

OCTOBER

TRI UNITED 3

17-19 25-26

EVENT LISTINGS SEPTEMBER

O CTO B E R

SAFEGUARD ACTIVE 5I50 CATCH, SING & RUN

TOUR OF MATABUNGKAY

OCTO B E R

RUN UNITED PHILIPPINE MARATHON 2014

OC TOBER

12 25

AVON PINK WAR WALK & RUN AGAINST BREAST CANCER 2014

R.O.X MAPAWA TRAIL RUN

SIERRA MADRE 45K ULTRAMARATHON 2014

CONNECT WITH US! LIKE US ON FACEBOOK!

NOVEMBER

TRI UNITED 4 4TH CLARK

MIYAMIT FALLS TRAIL ULTRA (CM50)

SCAN THE WHOLE PAGE TO CONNECT WITH US! INSTRUCTIONS ON PAGE 1

facebook.com/ EnduranceMagPH

instagram.com/ EnduranceMagPH

twitter.com/ EnduranceMagPH

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

Get live updates from race and press events, behind-the-scene pictures from our photo shoots, and glorious goodies! Share with us your triathlon journey photos at #EnduranceMagPH

Read tweets about health and nutrition from experts as well as techniques from professional coaches! Got any burning questions? Tweet us your queries at #EnduranceMagPH

ENDURANCE SPORTS

THE PERFECT FIT RADLABOR TAKES THE SCIENTIFIC APPROACH TO BIKE FITTING

In cycling, a healthy body together with a bike that fits one perfectly makes for a powerful cyclist. Which is why the importance of having a professional bike fit cannot be overemphasized. A professional bike fit consists of an interview, an on-bike evaluation, an off-bike evaluation, and bike changes. RADLABOR provides bike-fitting solutions based on science and practical experience. It utilizes a variety of tools and software to give cyclists the perfect fit. The BikeManager is a one-of-a-kind bike fitting computer software developed for physical therapists and trainers as well as professional bike fitters and bicycle retailers. It manages the cyclistâ&#x20AC;&#x2122;s bike and body information so that measurements can be reviewed on his next visit to the shop for adjustments. The BikeFitting Scanner is a high-end bike-fitting system designed to measure and

align body and bike. Easy to operate, it gives precise measurements when combined with the BikeManager bicycle database. One of its main benefits is that it assists the cyclist in selecting the right frame size. Through its industrial railing system, it is able to provide a laser-guided body and bike scan as well as accurate electronic length measurements. Choose from the regular 5-point BodyScan Fitting or the 14-point BodyScan Fitting Pro. The latter provides a more intensive measurement and analysis for a more exact bike fit. RADLABOR takes a scientific approach to performance diagnostics, sitting position analysis, and training to make cyclists fitter, better, and faster. To experience excellent bike-fitting services powered by RADLABOR bike fitting systems, visit Unison Bikesâ&#x20AC;&#x2122; showroom at 172 D. Tuazon St. corner NS Amoranto, Quezon City.

WHERE TO GET YOUR FREE COPY OF * FOR UPDATES ON THE DISTRIBUTION POINTS, CHECK ENDURANCE SPORTS’ FACEBOOK PAGE

AVAILABLE IN ALL STARBUCKS BRANCHES

BIKE SHOPS ALABADOS CYCLE CENTER 115-C Kamias St., Quezon City (in front of Shell Gas Station) ALL TERRA CYCLERY • G/F Club 650 Sports Center, Libis, Quezon City • Ortigas Home Depot, Julia Vargas, Ortigas Center, Pasig A RUNNER’S CIRCLE PH Unit H, Aloha Hotel, 2150 Roxas Boulevard, cor., Quirino Avenue, Malate, Manila BIKE KING PHILIPPINES B1 Bonifacio High Street, Taguig BIKE LINE #1 President’s Ave., BF Homes Parañaque

BIKE ONE CYCLES 9 Pasda Bldg., 103 Araneta Ave., cor., P. Florentino St., Brgy. Sto. Domingo, Quezon City BIKE ROOM PHILIPPNES 2190 Leveriza St., Pasay City BIKE STATION President’s Ave., Sucat, Paranaque City BIKE TOWN CYCLERY MAKATI 2240 Chino Roces Avenue, Makati City BIKEZILLA G/F Celestra Bldg. (Yamaha Yzone), Topaz Rd cor. Opal Road, San Antonio, Ortigas Center, Pasig City BOC CYCLE MART Km.17 Zuñiga Compound, MacArthur Hi-way, Malanday, Valenzuela CHRISTY’S BIKESHOP 2156 Leveriza Street, Pasay City CYCLING ZONE Shell Service Station, Alabang-Zapote Road, Madrigal Business Park, Alabang, Muntinlupa City ENDLESS BIKE SHOP MAKATI Taylor St. cor., Arnaiz Ave, Makati City EXTREME BIKE SHOP 88 Panay Avenue, South Triangle, Quezon City GC CYCLIST 534 Quezon Blvd., Brgy 394, Quiapo, Manila

GRAN TRAIL CYCLES • El Molito Commercial Complex, Madrigal corner Commerce Aves., Alabang, Muntinlupa City • Unit 3, Phoenix Gas Station, Daang Hari cor. Molino Road, Bacoor, Cavite • 822Paseo Tesor Bldg., A. Arnaiz Avenue, Makati City HITCHPRO PHILIPPINES 3675 Bautista St., Brgy. Palanan, Makati City IRON BIKE No. 484 Gregorio Araneta Ave., Dona Imelda, Quezon City

PRIMO CYCLES Rizal Drive corner., Burgos Circle, Taguig

MOVE • Level 1 Bonifacio High Street • Level 4 SM Megamall

ROOSEVELT BICYCLE CENTER 223 Roosevelt Avenue, Quezon City

QUORUM GROUP Lot 1 & 2-A Good Harvest Complex, C.Raymundo Ave., Brgy. Caniogan, Pasig City

ROSS BIKE SHOP 2195 Leveriza Street, Cartimar, Pasay City T&R BIKE SHOP 2195 Leveriza Street, Pasay City UNISON INDUSTRIAL TRADING 172-D D. Tuazon St., Quezon City

JAMES BIKE SHOP #1 President’s Ave., BF Homes Parañaque

VELOCIPEDE BIKE SHOP Bldg. B. Royal Place, Don Antonio, Quezon City

JBL BIKE SHOP 11C Corner Lanzones St., McArthur Hi-way, Potrero, Malabon

SPORTS SHOPS

JOHN WILKIE 621 J.P. Rizal St., Concepcion Uno, Marikina City LIFECYCLE BIKE SHOP • Unit GS-101. Ortigas Ave. Greenhills, San Juan City • Unit 9, La Fuerza Plaza, Chino Roces Ave., Makati City NEW PAULINA’S CYCLE CENTER Cartimar Commercial Villa II, Pasay City NEWTON MULTI-SALES 689 Del Monte Avenue, Quezon City

SUBSCRIBE NOW WHAT YOU GET: > EXPERT HEALTH & NUTRITION TIPS > TECHNIQUES FROM PROFESSIONAL COACHES > NEWS & UPDATES ON TRIATHLONRELATED EVENTS SUBSCRIBER’S DETAILS

ADIDAS OUTLET Level 1, Solenad 2 DYNAMIC SPORT CORPORATION 5th Floor K-Plaza Bldg. 18 Kamuning Road Quezon City GARMIN CENTER 3/F Millenium Place, Meralco Ave., cor. Julia Vargas Ave., Ortigas Center, Pasig City JDRT MULTISPORTS Unit I-9 Solid Gold Commercial Bldg., 4140 Emilio Aguinaldo Highway, Imus City JOVEN ENTERPRISES 78, Amang Rodriguez Ave., Santolan, Marikina City

✔YES!

Send me 12 printed issues of Endurance Sports for only

PHP

250

• ONE COPY PER HOUSEHOLD • DELIVERY WITHIN NCR

AGE:

SEX:

SECONDWIND RUNNING STORE • 45 Malingap St., Teachers Village, Quezon City • Unit 03A Ortigas Home Depot, J. Vargas Avenue, Pasig City • Unit 107, G-Strip, Greenhills Shopping Center, San Juan THE STARTING LINE MULTISPORT STORE 402B Autocluster Bldg A, Westgate Center, Filinvest Corporate City, Muntinlupa City THE VILLAGE SPORTS CLUB El Grande corner Tropical Avenue BF Homes, Paranaque TOBY’S ARENA • Level 1 Shangri-La Plaza • Level 1 SM Mall of Asia • Level 2 Abreeza Davao • Level 3 Glorietta 2 • Level 3 SM The Block

FITNESS CENTERS CELEBRITY SPORTS CLUB G/F Executive Office Capitol Hills Drive, Quezon City MANILA POLO CLUB Mckinley Road, Forbes Park, Makati City PEAK FORM MANILA Unit 807 8th Floor, Infinity Bldg., 26th St., BGC, Taguig SUMMIT WELLNESS CENTER 4/F West Tower, Philippine Stock Exchange Center, Pasig City

HEALTH & WELLNESS SHOP HEALTH FOOD PH 3/F, Glorietta 2, Ayala Center, Makati City and 2/F, Market Market, Bonfcio Global City, Taguig

RESTAURANT PATRICIO’S CEVICHERIA 28 Bayani Road, Fort Bonifacio, Taguig

FREE DOWNLOAD INTERACTIVE EDITION

NAME:

GET ENDURANCE SPORTS DELIVERED STRAIGHT TO YOU!

RUNNR • Level 1 Bonifacio High Street • Level 2 Ayala Cebu • Level 2 Alabang Town Center • Level 2 Trinoma

TOBY’S SPORTS • Ground Level Trinoma • Level 1 Greenhills • Level 2 Midtown Wing Robinsons Ermita • Level 2 Bldg. A SM Megamall • Level 3 Robinsons Galleria • Level 3 SM Centerpoint • Level 4 Glorietta 4 • Level 4 SM Aura Taguig

> WITH MORE INTERACTIVE CONTENT

NATIONALITY:

OCCUPATION:

> WITH MORE PHOTOS AND VIDEOS!

MAILING ADDRESS:

CONTACT NO:

> INSTANT UPDATE EVERY MONTH!

EMAIL ADDRESS:

MODE OF PAYMENT CASH on delivery of first issue CHEQUE PAYMENT of Php250 crossed and made payable to: NEW LEAF MULTIMEDIA OUTSOURCING INC.

SCAN TO DOWNLOAD

CHEQUE NUMBER:

MAIL THIS COMPLETED FORM TOGETHER WITH YOUR CROSSED CHEQUE TO: NEW LEAF MULTIMEDIA OUTSOURCING INC. 5/F King’s Court Tower 2, Chino Roces Ave cor. Dela Rosa St., Makati City

Price is for standard local postage only • All payments must be made in Philippine Peso currency • Subscriptions are non-refundable • Please allow 10 working days for your subscription to be processed • For enquiries, please call (02)823-4952 or e-mail: subscribe@newleafmedia.com.ph • By submitting this form, I agree to receive more information from New Leaf Multimedia Outsourcing Inc. and partners.

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.

ALL DEVICES

7-INCH TABLETS & ABOVE ONLY

MEET THE PROS GET TO KNOW THE PRO TRIATHLETES WHO WILL BE GRACING THIS YEAR’S HIGHLY-ANTICIPATED SAFEGUARD ACTIVE 5I50 TRIATHLON

WEEKEND AT A GLANCE AS OF AUGUST 11 (SUBJECT TO CHANGE WITHOUT PRIOR NOTICE)

SEPT 26, 2014 • FRIDAY

BELINDA GRANGER 2:00 pm to 7:00 pm

Media Center Open

The Bellevue Hotel

Athlete Registration Open

The Bellevue Hotel

Expo Open

The Bellevue Hotel

Bike Service Open

The Bellevue Hotel

SEPT 27, 2014 • SATURDAY 8:00 am

MICHAEL MURPHY

ASHLEIGH GENTLE

JUSTIN GRANGER

REBECCA HOSCHKE

8:00 am to 4:00 pm

Media Center Open

The Bellevue Hotel

Athlete Regisration Open

The Bellevue Hotel

Expo Open

The Bellevue Hotel

LBC Bike Service Open

The Bellevue Hotel

10:00 am to 5:00 pm Bike Check In

The Bellevue Hotel

1:00 pm to 3:00 pm

Swim Open

The Bellevue Hotel

3:00 pm tp 4:00 pm

Meet the Pros Press Con

The Bellevue Hotel

4:00 pm - 5:00 pm

Race Briefing

The Bellevue Hotel

5:00 pm to 6 pm

Catholic Mass

The Bellevue Hotel

6:00 pm

Carbo Load Dinner

The Bellevue Hotel

7:30 pm

Shuttle to Other Hotels

The Bellevue Hotel

8:30 pm

Shuttle to Other Hotels

The Bellevue Hotel

SEPT 28, 2014 • SUNDAY

MONICA TORRES

JOSH AMBERGER

CAROLE FUCHS

ERIC WATSON

WANT TO GET TO KNOW THESE PROS BETTER? DOWNLOAD THE FREE ENDURANCE SPORTS INTERACTIVE EDITION NOW!

4:00 am

Hotels to Serve Breakfast

All Hotels

4:00 am - 10 am

Media Center Open

The Bellevue Hotel

5:00 am

Transtion Opens

The Bellevue Hotel

4:00 am

Shuttle Service Starts

The Bellevue Hotel

5:00 am

Last Shuttle from Other Hotels

The Bellevue Hotel

6:00 am

Start of Road Closure

The Bellevue Hotel

Transition Area Closes

The Bellevue Hotel

6:28 am

Wave 1 Pros and Filipino Elite

The Bellevue Hotel

6:30 am

Wave 2 Male Age Group

The Bellevue Hotel

6:40 am

Wave 3 All Female and Relay Teams

The Bellevue Hotel

7:40 am

Swim Cut Off

The Bellevue Hotel

10:10 am

Bike Cut Off

The Bellevue Hotel

12:10 pm

Finish Line Cut off

The Bellevue Hotel

10:15-1:00 pm

Transition Open Bike Check Out

The Bellevue Hotel

6:00 am to 12 nn

Expo Open to All

The Bellevue Hotel

10:00 am

Meet the Champs

The Bellevue Hotel

11:00 am - 2:00 pm

Safeguard Post Race Meal

The Bellevue Hotel

12 nn

Awarding

The Bellevue Hotel

N O L ATE CH ECK I N N O R ACE DAY CH ECK I N ENDURANCE SPORTS

“I want to be remembered as someone who loved what she did, gave 100 percent every time she was out on the race course, but smiled while she was doing it.”

A Beautiful Life!

Belinda Granger, Australia’s resident tough gal, talks about how triathlon has shaped her life into some kind of wonderful! Interview by Raiza Cabugwang

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

ENDURANCE SPORTS

From someone who just wanted to get back into shape to headlining international triathlon races and remaining on top of her game after more than 20 years of gloriously swimming, biking, and running, Belinda Granger has definitely come a long way. In this issue, you’re in for a treat as the pride of the Land Down Under gives us a quick peek into her adrenaline-packed life and divulges her staying power secrets.

immediately. My husband kept telling me to slow down and be patient, and success would come. In typical form, I went in all guns blazing and of course, more often than not, it came back to kick me in the behind. As soon as I took a step back, things started falling into place and I started getting the results I craved.

What has kept you glued to triathlon for so many years?

What’s your greatest claim to fame in triathlon?

I love the lifestyle, the people, the way you feel when you nail a session, the competitiveness, the goal setting and then achieving these goals. There is no better feeling. I have discovered so many different countries and met so many amazing people thanks to the sport.

What has contributed the most to your longevity? When you love something, it is not hard to get out of bed every morning. At the end of the day, I have the perfect job. I get to do what I love every day and get paid to do it. I believe balance is the key. We are all a little obsessive by nature, but it is important to take a step back and take a good look around every now and again. If I feel like having a glass of wine at dinner then I will. If I want to eat a bit of chocolate then I will. I don’t deprive myself of anything.

Who helped shaped you into the triathlete you are today? The most important person throughout my career is without a doubt my husband. He has been my coach, my mentor, my support, and my biggest fan. I owe him everything. My family has also been on this journey every step of the way. They adore the sport as much as I do and have travelled the world watching me race. My very first coach, Brett Mace, taught me how to train consistently and my first bike coach, Roy Denoon, taught me to love the bike. Brett Sutton taught me how to be tough, tougher than anyone else on the start line. He taught me how to always get more out of myself.

I don’t need to change too much during the race. I am careful about where I eat when I am overseas to make sure I don’t end up with a bad stomach. The night before the race, I try to keep it simple, so no rich food or red meat. I usually stick to rice with either chicken or fish. During the race, I use PowerGels and electrolyte in both of my drink bottles. After the race, it is a different story. I believe in being able to reward yourself after a big race, and there is nothing better than a big buffet breakfast the morning after the big day.

How many hours in a week do you spend for training and where are your favorite training spots? It depends on what I am training for. If I am training for an Ironman Distance race, then I usually train 30 hours a week. At the moment, I am training for the Half Ironman distance so I am down to about 20 to 25 hours a week. My favorite places to train are definitely here at home in Noosa. I love it here: the weather, the beach, the training groups, are just perfect. Some of the rides I can do here in our hinterland are amazing. I also adore Marbella in Spain.

How do you balance your career and personal time? I have always been a hard worker and a competitive racer, but I also love to socialize. One of my favorite things is going out for dinner with family and friends. Justin and I always make time for each other. It is crucial that you do not get too obsessed with training and racing and you allow yourself that downtime away from the sport.

I would have to say my longevity in the sport. I have been racing as a professional now for 15 years or more and I still love it and I am still competitive. I have completed 50 IM Distance races, and won 15 of them.

How do you want people to be remembered? I would like to be remembered as the athlete anyone could approach and talk to, ask advice, and just have fun with after a race. I want to be remembered as someone who loved what she did, gave 100 percent every time she was out on the race course, but smiled while she was doing it.

Have you joined other triathlon competitions here in the Philippines? I have raced the Century Tuna 5i50 in Subic Bay and the Alaska 70.3 in Cebu. I have been racing and training in the Philippines for years now. I was based in Subic Bay for two months back when I was training with Brett Sutton and Team TBB.

How do you feel about the upcoming Safeguard Active 5i50 Triathlon? Have you have any special preparations for this race? I cannot wait to get back to the Philippines. It will be my third time racing there this year. I am really looking forward to visiting Bohol for the first time. I’ve heard it is beautiful. I have changed my training to suit the distance by doing a lot more high intensity sessions to try and improve my speed.

What’s your most memorable race to date?

What’s the greatest challenge you have encountered so far? How did you overcome it?

My first IM win (at IM Korea) was really special; also winning Challenge Roth in 2005 was very special. But I get the most enjoyment out of returning to a race year after year. It was my fourth time in a row racing Philippines 70.3 this year. I have met so many amazing people at this race and being able to see them each year makes my day! It is like getting to race with a hundred of your good mates.

My greatest challenge was when I had an injury that nobody could diagnose. I had every test done and still we could not come up with a diagnosis. That was just so frustrating for me as it was my first injury and it just seemed like it was never going to end. Eventually, we got a diagnosis and I was able to get the problem fixed. I learned a lot about myself during that time, that I was tougher and more stubborn than I thought.

What’s your nutrition plan before, during, and after the race?

What’s the biggest lesson you’ve learned?

Why should triathlon buffs not miss the Safeguard Active 5i50 Triathlon?

I am fairly relaxed when it comes to nutrition during race week. I eat well day in and day out so

Well, that’s easy—patience. When I first started racing as a professional, I wanted success

It won’t just be a great race but an awesome weekend!

What advice can you give those who will have their debut race during the Safeguard Active 5i50 Triathlon? Enjoy yourself. Make sure you are prepared both physically and mentally to handle anything the race dishes out. It is only a short race, but you still need to be prepared. Hydration is key. Be sure to start hydrating well before race day.

ENDURANCE SPORTS

TAGBILARAN

5 50

BIKE TURN SONCOULAN

START

N -PA

UIS

RUN TURN

DAUIS

FINISH

PANGLAO

LEGEND SWIM 1.5km (1 loop)

COURSE MAPS SWIM

JEST CAMP

The 40km bike course will start at Bellevue Hotel, exiting to narrow roads and leading to the open roads of the island. Roads are in good condition and the Dauis Panglao Road, will be the main part of the bike course. The course will be relatively flat, with several hilly areas. On the main road, participants will turn left after Dauis Church, heading to the turnaround point in “Songcoulan”. Participants will head back to Bellevue using the same road.

RUN

The 10km run course will start from Bellevue Hotel. The course is relatively flat, with paved roads and some country roads. Participants will pass through old houses and forested areas. The roads are narrow but the area is wide open. SCAN THE WHOLE PAGE FOR MORE MAP DETAILS INSTRUCTIONS ON PAGE 1

ENDURANCE SPORTS

40km (1 loop) 10km (1 loop)

5 50 1.5km SWIM COURSE

Swim will start at the shores outside Bellevue Hotel. Due to the low tide, participants will walk from the shoreline to the starting line of the swim. The 1.5km swim will follow a clockwise, rectangular route. Participants will exit the walkway from the swim heading to the shores entering transition.

BIKE

BIKE RUN

START

FINISH

TAGBILARAN

5 50

BIKE TURN SONCOULAN

40km BIKE COURSE

DAUIS

37.2 km

-PA

UIS

START

L NG

12.8

FINISH

DOLJO

PANGLAO

5 50

RUN TURN

10km RUN COURSE

START

FINISH

PANGLAO

EnduranceMagPH

WITH AUGMENTED REALITY FEATURE!

ISSUE 03 | SEPTEMBER 2014

LIVING THE DREAM

MEET THE PROS: KNOW THE

TRIATHLETES JOINING THE SAFEGUARD ACTIVE 5i50 TRIATHLON

BELINDA GRANGER RECOUNTS HOW TRIATHLON HAS SHAPED HER LIFE INTO SOME KIND OF WONDERFUL!

RACE COURSE MAPS EVENT SCHEDULE