Endurance Sports Issue 28 by New Leaf Multimedia

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ISSUE 28

SPEED ISN'T EVERYTHING

MORE CON GET TE

THE SCIENCE BEHIND STRENGTH & CONDITIONING

IT'S NOT JUST ANOTHER TRI DISCIPLINE

SWIM YOUR WAY TO RECOVERY BOOST YOUR SPEED

WHY STRENGTH & CONDITIONING MATTER

TR U

THIS AR ICON ITH

FROM PAGES W NT

POWER UP!

CTIO N S O N P A G

WHY YOU ARE WHAT YOU EAT

YOUR PERFORMANCE CAN BE AFFECTED BY ALLERGIES AND INTOLERANCE TO TYPES OF FOOD

THESE EXPERT-BACKED WELLNESS CENTERS HELP YOU ACHIEVE YOUR FITNESS GOALS AND PERFORM YOUR BEST LEFT TO RIGHT: DR. MARTIN CAMARA (INTERCARE HEALTHCARE CENTERS INC.), MARV ROMERO-SALAS (LIFESCIENCE CENTER FOR HEALTH AND WELLNESS), FRANCIS DIANO, PT, MCMT, OCS, SCS (PACE PREHAB & RECOVERY)

PLUS MORE TRAINING & WELLNESS FACILITIES TO CHECKOUT

PLUS!

RACE RECAPS & EVENTS

CARDIMAX-CLARK ULTRAMARATHON POWERMAN PHILIPPINES ROX BIKE FOR A CAUSE MISSING LINK LAUNCH

IN THIS ISSUE

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Two-time Powerman World Champion Gael Le Bellec headlines POWERMAN PHILIPPINES 2016

02 GEAR GUIDE 06 STRENGTH &

STEP 1 DOWNLOAD the Free Layar app available in Android and iOS

CONDITIONING

08 NUTRITION & DIET 09 COVER STORY 14

RECOVERY

RACE RECAP

EVENTS

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MESSAGE FROM THE EDITORS This month, I look forward to finishing my 15th marathon in Florence, Italy on November 27. I’m often asked if marathon training or racing gets any easier and my answer to both is always “No.” Now that I’ve gone back to the corporate world while raising a teen and a tween at the same time, it’s even more of a challenge to squeeze workout time in between getting stuck in traffic. So, whatever aids me in boosting my performance—whether it’s “prehab” to avoid injury, therapy to loosen tight muscles, or food intolerance tests to improve my diet—I will do it! Or, more like, I’ve done it! In this issue, we feature clinics and centers, some of which I’ve tried, offering the newest technology and facilities, which can truly make you a better athlete. Speaking of the corporate world, check out new office fitness equipment to help age-groupers or weekend warriors stay in tip-top shape while you work. We’ve got the latest triathlon gear to help level up your performance. As the ’ber months get busier, may we all still have the time to train through the holidays and perhaps even do better at the races!

Being a triathlete with so many other priorities isn’t a piece of cake. It takes self-discipline to keep up with training and fit it in my daily schedule. We must listen to our body and keep it in check to make sure that we are healthy and raceready in the long run. Our overall performance may be affected by what we eat. Dr. Roscilla Anne Baylon shares here with us how food allergy and food intolerance can break you as an athlete, and how to know the food that’s compatible with your body. For strength and conditioning, Coach Julian Valencia gives us a cheat sheet on the proper warmup for a big race. Swimjunkie Betsy Medalla encourages you to swim your way to a faster recovery. This issue is quite special because of our double-cover. We have the experts behind the clinics and centers that help us keep our bodies in tip-top condition as triathletes. On the other cover, Powerman World Champion for 2014 and 2015 Gael Le Bellec also graces our magazine, as we look forward to the Powerman Philippines series this November and December. The year’s almost over but the fun and excitement just doubled.

JAYMIE PIZARRO

RAYMOND RACAZA

THEBULLRUNNER.COM

@RAYMONDRACAZA RUN.PH

editorial teami

TIRSO JESUS PARPAN III

publisher

JAYMIE PIZARRO RAYMOND RACAZA

community editors

SARAH MORAN

editorial coordinator

RAIZA CABUGWANG

editorial assistant

DARLANNE SUE ONG

jr . art director

MAAN PAMARAN, BETSY MEDALLA, JULIAN VALENCIA, DR. ROSCILLA ANNE BAYLON contributors sales and marketing

LYCHELLE ANG KAREN ODCENADA

jr . associate publishers production

EDEN BAYSIC

production director

MA. FRANCHESCA KATHRYN REYES

production supervisor

custom publishing

KIMBERLY CLAIRE BERNARDO art director

ANGELICA ANGELES, JOMEL CATANDUANES

graphic artists

finance and admin

FAITH PAGUIRIGAN

finance and admin supervisor

MA. LEONORA MASAGCA

disbursement analyst

LITO TOLENTINO

admin assistant

CONNECT WITH US!

executivei

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN

directors

LURISA ANN VILLANUEVA

Endurance Sports is published by New Leaf Multimedia Outsourcing Inc Room 204, 2nd Floor, Citimotors Building, Chino Roces Avenue corner Don Bosco 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.

chief operations officer

SOLE R92 RECUMBENT BIKE

P84,995 | Toby's Sports (Glorietta 2)

Worn out at work? Cycle away from stress with the compact and easy-to-set up Sole R92 Recumbent Bike. It’s got two small wheels at front and bottom that make moving the bike manageable, a two-degree inward tilt on the pedals that prevent aches in the knees and feet by aligning the joints in their correct posture during a workout, and a padded, adjustable seat with supportive back rest.

POWER PRESS - THE COMPLETE PUSHUP TRAINING SYSTEM P1,998 | Chris Sports (SM Megamall)

Sure, your officemates might give you the side-eye as you pushup your way through work breaks, but who has the last laugh when swimsuit season rolls around or when it’s time to get your Body Mass Index (BMI) during annual physical exams? Focus on your fitness goal and sweat it with the Power Press, a complete push-up training system that assembles easily with two interlocking pieces and is portable enough to be taken anywhere. Using unique color-coded system, this power gear identifies the muscle groups used, maximizes overall upper body strength and endurance, and develops chest, shoulders, triceps, and back muscles. Its non-slip hand grips eliminate stress on hands and wrists compared to traditional pushups.

P275 | Toby’s Sports (SM Mall of Asia)

Got some time to spare during lunch or after a meeting with a client? Instead of browsing Facebook, catching Pokemons, or chitchatting with your colleague, use your free time to tone your arms, hands, and wrists using the Superball Adjustable Hand Grip. With an adjustable tension of 10-40 kg., working out with this grip will engage your forearm flexors and extensors, making your arms powerful and more sculpted. It also improves fingers’ dexterity.

DON’T LET WORK LOAD WARD OFF YOUR WILL TO WORKOUT. STAY STRONG AND GET THE BODY AND FITNESS LEVEL YOU WANT WITH OFFICE FITNESS EQUIPMENT. BY RAIZA CABUGWANG

POLAR LOOP 2 ACTIVITY TRACKER

P7,495 | Runnr (Trinoma)

As the saying goes, “Those who think they have no time for exercise will sooner or later have to find time for illness.” Because succumbing to sickness is the last thing on your mind, we suggest you strap on the Polar Loop 2 Activity Tracker to help you remember to move when you’re too absorbed with paperwork. The Inactivity Alert vibrates after 55 minutes of sitting to remind you to get up. Its Activity Goal spec shows you how active you’ve been during the day. It also gives practical guidance for reaching your daily activity goal by breaking up your activities into five intensity levels: resting, sitting, low, medium and high. No more excuses now, busy bee! 02

ENDURANCE SPORTS | WWW.ENDURANCE.PH

The TheraBand is lightweight and folds up easily, so you can conveniently take them to the office or during business trips. Use them when you perform shoulder presses, back rows, lateral raises, triceps extensions, biceps curls, and lunges to increase your body’s strength and balance in between work breaks.

SKLZ STABILITY BALL

P1,199 (65 cm.) | Chris Sports (SM Mall of Asia)

If your nine-to-fiver plus overtime prevents you from hitting the gym, here’s a word to the wise: Don’t find time to exercise; make the time to exercise. Trade your office chair for the SKLZ Stability Ball. Sitting on the ball promotes core strength, as well as improves your balance and posture. This exercise ball is durable with its non-slip surface and heavy-duty material. It comes with a dualaction pump for easy inflating.

P H OTO S CO U RT E S Y O F H E A LT H A N D F I T N E S S D E N . B LO G S P OT. CO M , P I CC L I C K . CO .U K , A M A Z O N . CO .U K , B H P H OTO V I D E O . CO M , TO BY S . CO M , A M A Z O N . CO M .

SUPERBALL ADJUSTABLE HAND GRIP

WORK OUT AT WORK

THERABAND RESISTANCE LOOP BAND

P465 (8 inches) (green) | Move (SM Aura)

Price available upon request | Comet Cycle Center

COUPLE YOUR WHITE-HOT ENTHUSIASM FOR TRIATHLON WITH NEW AND IMPROVED GEAR TO HELP INSPIRE AND KICK YOUR PERFORMANCE UP BY NOTCHES. BY RAIZA CABUGWANG

The Padrone Smart Plus gives you more of what you've come to love in a CatEye cycle computer. From its forerunner, the Padrone Smart, which provides real-time view of calls, emails, text message alerts and ride data, the Padrone Smart Plus adds social media alerts too. It’s also next-level amazing for incorporating new features, such as a full dot display, multiple customizable data screens, and incline and lap functionality, to further enhance your cycling experience. 2 ASICS GEL-QUANTUM 360 CM

P10,800 | Asics stores, selected retailers, and running specialty destinations nationwide

Asics, which is now on its 67th year of producing exceptional sports equipment, releases the Gel-Quantum 360 CM. Find ultimate foot comfort in this groundbreaking, color-shifting footwear’s Comfordry™ X-40 sockliner that features higher rebound properties while providing excellent moisture management and a high-level of breathability. Its Rearfoot and Forefoot Gel® Cushioning Systems also minimize shock during impact and toe-off phases. 3 BROOKS MAZAMA

P5,995 | RUNNR (Trinoma and Alabang Town Center), R.O.X., SM (North Edsa and Mall of Asia) 5 6

If you’ve been a fan of Brooks’ previous trail shoe collections, you’ll fall even more head over heels with this pair. Its Brooks’ lightest and fastest trail shoes by far, combining the brand’s best-in-class BioMoGo DNA midsole cushioning feature that dynamically adapts to the wearer’s step and stride via its two equally excellent technologies: the Propulsion Plate, which creates a stable platform for powerful and aligned toe-offs, and the

Sticky Rubber Outsole, which includes directional lugs for uphill and downhill traction, for a sweeter, swifter ride. 4 GOPRO HERO5 BLACK

P21,990 | Dan’s Makati

GoPro raises the bar for easy-to-use capturing, editing and sharing visuals with its all-new hero product, the Hero5Black. It’s got voice control with support for up to seven languages, waterproof capacity of up to 33 feet (even without a protective case), as well as its professional-grade electronic video stabilization technology that bids adieu to shaky images. 5 SUUNTO SPARTAN ULTRA ALL BLACK TITANIUM

P45,000 | Time Depot (Rockwell, ShangriLa, Festival Mall, SM The Block, SM Mall of Asia, Robinsons’ Manila), Maximus Athlete’s Café Shop

There’s really no way but up for Suunto, with its Spartan Ultra All Black Titanium. This wickedly wonderful wristwatch with its athletic- and adventure-friendly features, includes a 26-hour battery life in training mode, water resistance of up to 300 feet, as well as its capacity to support over 80 sports with its racing and interval modes. It also knows how to put on a show with its FusedAlti™ feature that combines GPS and barometric altitude for accurate altitude information. 6 NEWTON KISMET X3

P6,995 | Runnr, Toby’s Sports

You’ll be smitten by Kismet X3’s patented Action/Reaction™ Technology that delivers a highly responsive but soft, trampolinelike cushioning in the forefoot and heel. Its Extended Medial Bridge in the midfoot provides more functional support for runners who need greater surface area due to pronation or a flatter arch. Also outrun opponents with this pair’s Biomechanical metatarsal sensor plate spec that promotes a lighter, more efficient stride.

OGIO ENDURANCE 2X ATHLETIC BAG

The Ultimate Carry-On Solution to Those Who Are Always In Motion You have the top-of-the-line equipment, and you need a sturdy, stylish, dependable bag to carry these in? Enter Ogio’s Endurance 2X Athletic Bag, your ideal accomplice for every athletic adventure. Constructed from high tensile strength and lightweight endurance fabric, you can tote this to your race or workout venue in the best or worst weather conditions. The durable, abrasionresistant base allows you to set it on less-thancomfortable surfaces, and the padded carry handle and shoulder strap make hauling a cinch. This athletic “It” bag has pockets and compartments that serve as a de-facto checklist ensuring that you

have all the stuff you need exactly where they’re supposed to be. A large main compartment fits your workout clothes and gear; a ventilated, mesh section for footwear, and zippered side and front accessory pockets. With the Ogio Endurance 2X Athletic Bag, you save yourself worry about where your gear is, and can plan for your next great adventure or race strategy. OGIO ENDURANCE 2X ATHLETIC BAG | P3,400 Available in selected Chris Sports outlets, as well as in Primo Cycles, and The Brick MultiSport Store. For more information, visit facebook.com/ OgioPhilippines.

Runnr facebook.com/RUNNRph • R.O.X. rox.com.ph • SM smsupermalls.com • Dan’s Makati dans.ph • Time Depot timedepot.com.ph • Maximus Athlete’s Café Shop facebook.com/maximusathletescafe Toby’s Sports tobys.com • Asics facebook.com/ASICS • Chris Sports chrissports.com • Move facebook.com/MoveFitnessPH

ENDURANCE SPORTS | WWW.ENDURANCE.PH

P H OTO S CO U RT E S Y O F B R O O K S P H I L I P P I N E S , B E E L I N E B I C YC L E S . CO .U K , G O P R O P H I L I P P I N E S , S U U N TO P H I L I P P I N E S , R A C YC L E S . CO M , S P O RT L A U N C H E S . CO M , O G I O P H I L I P P I N E S

LEVEL UP

1 CATEYE PADRONE SMART PLUS (CC-SC100B)

S T R E N G T H & CO N D I T I O N I N G

FLEX IBILIT Y > R U NNING DR ILLS > ST R ENGT H & COR E E XE RC I S E S

ANKLE MOBILITY

Limitations in ankle dorsiflexion can cause functional and athletic limitations thus an improvement in ankle mobility can lead to a better performance.

HOW TO DO IT: A simple ankle rotation and/or heel drop can improve ankle mobility. Just remember— Ankle mobility drill is a mobility drill, not a flexibility/ stretching drill. You want to rock the ankle back and forth or rotate, not hold the stretch. Watch the heel. It should stay in contact with the floor. Make it cover multiplanar (this means the same movement going in different directions); try 15 reps clockwise and 15 reps counterclockwise

GO LONGER WHEN YOU’RE STRONGER

YES, YOU WANT TO SET YOUR PERSONAL BEST. BUT SPEED CAN ONLY TAKE YOU SO FAR. HERE’S WHY STRENGTH AND CONDITIONING ARE VITAL. BY JULIAN VALENCIA

has limited joint range-of-motion, such as sitting bent over on a bike for multiple hours, running at a relatively slow speed that never allows full hip extending or knee flexing, swimming for a long time in a freestyle position. occurs in a single, front-to-back plane of motion, and involves very little lateral movement involves forces applied in only one direction: for instance, a freestyle swimmer’s repetitive internal 06

ENDURANCE SPORTS | WWW.ENDURANCE.PH

rotation of the shoulder, but very little external rotation; a cyclist’s or runner’s repetitive hip extension against the pedals or the ground As a result of these, endurance athletes suffer from conditions and injuries such as: muscle tightness that creates postural imbalances – such as shoulders rolling forward in a hunchback pattern, hips rocking back; restriction of soft tissue, muscle, fascia, and tendons, such as extremely tight illiotibial bands in the legs, tight and immobile rotator cuffs in the shoulders, and restricted neck and upper back muscles; joint capsule restriction in the knees, hips and shoulders; muscular restrictions and faulty movement patterns; overworked muscles; and loss of movement economy and efficiency. For marathoners and Ironman-distance triathletes, it’s best to incorporate proper warmup and stretching before and after workouts to improve mobility. Mobility is the body’s ability to move limbs freely and painlessly with a wide range of motion. Here are some ways to improve mobility in different areas of the body which lead to improved performance.

P H OTO CO U RT E S Y O F S H U T T E R S TO C K , I L LU S T R AT I O N S BY D A R L A N N E S U E O N G

hen it comes to the overall training program, endurance athletes often neglect these two components. Strength and Conditioning are key in the holistic development of the athlete. They rank alongside speed and agility drills, endurance, and core stability. The extent to which strength and conditioning are incorporated into the athlete’s program determines the extent of improved performance. Most triathletes who enjoy long-distance races prioritize endurance conditioning and drills that make our heart rate go up and induce muscle burn. But researchers found that nearly all endurance training involves chronic repetitive motion patterns that:

S T R E N G T H & CO N D I T I O N I N G THORACIC SPINE MOBILITY

The thoracic spine encompasses the shoulder and chest area; the lumbar spine, also known as the lower back; the sacrum; and, finally, the coccyx, or tail bone. An interesting fact about T-spine mobility is that almost no one has enough of it.

FLEX IBILIT Y > R U NNING DR ILLS > ST R ENGT H & COR E E XE RC I S E S

HOW TO DO IT: A simple way to improve thoracic spine mobility is with the use of a foam roller. Put the roller under your upper back, keep your glutes off the ground and your feet flat on the ground. Hug yourself tightly so that your upper back expands in breadth, and roll up and down, avoiding the neck and lumbar spine. Make sure to roll slowly and pause over any areas that feel especially tight or sore. Go up and down gently over just one or two vertebrae at a time, and then move on to a different spot.

A Big Break in the Cycling Sphere In spite of being in the cycling component manufacturing business for over 90 years, Shimano refuses to take a backseat and remains committed to its goal of constantly innovating to bring out the best to the bike world. Its release of the Road Hydraulic Disc Brake is a solid testament to that. This bike brake beast is professionally designed for better heat dissipation with its Ice Technology integration. Further proving that it’s dripping with excellence is its vivid index shifting that leads to less shifting effort and defined click engagement, as well as its brake lever’s slim and compact bracket grip that is ergonomically designed for all-day-ride, giving less tension to rider’s hands. Also, its caliper makes use of a flat mount caliper system for a low-profile design but with optimum braking capacity, while its caliper mounts can accommodate both 140mm and 160mm rotors with its reversible design.

HIP MOBILITY LEG SWINGS

We spend a lot of time sitting when we aren’t training. Sitting impacts hip mobility by shortening the hip-flexors and weakening the glutes. Improving your hip mobility allows you to perform movements more efficiently and assume biomechanically effective body positions in all sports. It also helps prevent lower back pain and injury.

HOW TO DO IT: Leg swings are both a hip mobility exercise and a dynamic adductor stretch. The key to leg swings is to keep the foot in contact with the floor and to drive rotary motion into the foot and ankle. The action of the leg swinging creates mobility at the ankle.

Shimano Road Hydraulic Disc Brake:

JULIAN VALENCIA

is a triathlon coach at Turtle Pace Sports Coaching. He remains as a competitive age-group triathlete and runner. He has competed in a number of races since the 90s, both local and international, including Cobra Ironman 70.3 CamSur and the New York City ING Marathon.

SHIMANO ROAD HYDRAULIC DISC BRAKE (Already available for Ultegra Di2 (STR785/BR-RS805), Ultegra (ST-RS685/ BR-RS805) and 105 (ST-RS505/BR-RS505) Grade series, and soon for Sora and Tiagra Grade series) Price available upon request Distributed by Comet Cycle Center P H OTO CO U RT E S Y O F B I K E R A D A R . CO M .

ENDURANCE SPORTS | WWW.ENDURANCE.PH

NUTRITION & DIET

EATING RIG H T > M AINTAINING H EALT H Y BODY > R ECIPES > LOADING UP > HY D RATI O N Refer to the table below: Based on food allergy and research education, the common food items people are allergic to are:

4 Peanut 4 Tree nuts 4 Milk 4 Egg

4 Wheat 4 Soy 4 Fish 4 Shellfish

The common food intolerances based on the Cambridge Nutritional Sciences UK patient guide book and on our analysis of patients, are:

4 Wheat 4 Egg 4 Milk

4 Yeast 4 Corn

FOOD ALLERGY VS. FOOD INTOLERANCE

WHILE THERE IS A HUGE DIFFERENCE BETWEEN THESE TWO, BOTH CAN GREATLY AFFECT YOUR PERFORMANCE. BY ROSCILA ANN G. BAYLON, R.N.D.

WHAT’S THE DIFFERENCE BETWEEN FOOD ALLERGY AND FOOD INTOLERANCE? Food does nourish our body. However, due to our individual reactions to specific food items, not all types of food may be good for everyone. Both Food Allergy and Food Intolerance are inappropriate immune responses to a supposedly harmless food item. This immune response may be Immunoglobulin E (IgE) antibody-mediated (Allergy) or Immunoglobulin G (IgG) antibodymediated (Food Intolerance). Food Allergy is an immediate immune reaction to certain food items with rapid histamine release. This may cause life threatening symptoms such as breathing problems, and very low blood pressure. Other symptoms are: itchiness of body parts, rashes, swelling of the lips, face, tongue, throat or eyelids. Usually, doctors recommend avoiding the

allergen for life. Food Intolerance on the other hand is a delayed reaction to certain food items causing antigen/antibody complexes to build up. Reactions may show themselves hours or even days after consumption making the sources of intolerance hard to identify. When you have these sources of intolerance, there are numerous symptoms which may be experienced such as: headache/ migraine, chronic fatigue, joint pains, fibromyalgia, muscle pain, constant weight gain, bloating, IBS (Irritable Bowel Syndrome) and insomnia. Other symptoms may also be anxiety and depression. Due to the rate of response and the symptoms showing immediately, you can mistakenly diagnose yourself with Food Allergy than Food Intolerance. A person can both accurately identify these two immune responses through taking the separate tests dedicated for each.

CATEGORY

ALLERGY

INTOLERANCE

Food

e.g. peanut, shellfish

e.g. gluten, dairy

Mediated

IgE antibodies

IgG antibodies

Rate of Response

Immediate after ingestion

Delayed up to 72 hrs after ingestion

Symptoms

Classical ‘allergic’ response

Many symptoms affecting any part of the body

Severity

Can be fatal

Not life-threatening

Diagnosis

Often self diagnosed

Rarely self diagnosed

Permanence

Can last lifetime

Can be reversed or reduced by elimination of foods

ENDURANCE SPORTS | WWW.ENDURANCE.PH

Food nourishes our body and supplies our physiological requirements. However, some food items we regularly eat may have a negative impact on our body and may cause illness. Athletes with (IgG) Food Intolerance reactions may find themselves underperforming in terms of speed, strength, and endurance. Unknown to many, our gut plays a big role on how our body is conditioned, and how nutrients are absorbed on our immune system. Up to 80 percent of our immune system is located in the gut. Gut health can be influenced by several factors such as: food intolerance, medication, chemicals in food that we consume, stress, and even pollution. If an athlete is affected by these factors, his gut integrity may be damaged affecting his overall health. This will also lead to increased antigen/antibody complexes which are deposited in tissues, resulting in inflammation, which often manifests itself such as aching joints, muscular pain, and chronic fatigue. This is why athletes should be able to manage their (IgG) food intolerances to reach their optimum performance. The Food Intolerance Test will help in identifying food items which may cause discomfort to an individual. The Food Intolerance Test is available at Hi-Precision Diagnostics, a duly registered and licensed tertiary medical laboratory. The results of the food intolerance test allow us to create an individualized diet specific to the patient’s needs. For athletes, we’ll help ensure that all food items included in your diet will really benefit you and your body. Identifying food intolerance helps the athlete achieve his best without guesswork and physical discomfort. ROSCILA ANNE G. BAYLON, RND

is a senior nutritionist dietician at Global Medical Technologies Manila, Inc., trained diabetes educator, and food intolerance specialist. She has facilitated training sessions for Registered Nutritionist Dieticians on Nutrition Management of Food Intolerances. She can be reached at 0998-997-3468 and ros@gmtmanila.com.

P H OTO CO U RT E S Y O F S H U T T E R S TO C K

EFFECT ON HEALTH AND OVER-ALL PERFORMANCE

POWER UP

TO YOUR BEST PERFORMANCE YET

THESE PROTOCOLS MAY BE THE KEY TO STAYING INJURY-FREE, by Maan D’Asis Pamaran BOOSTING STRENGTH, AND CLOCKING YOUR BEST. Text Photos by Raphael Yu (Dr. Martin Camara) Pat Mateo (Marv Romero-Salas) Jijo De Guzman (Francis Diano)

he fictional boxer Rocky Balboa made do with drinking raw eggs and beating up chunks of meat hung on hooks to train for his fights. Fortunately, you don’t need to do these if you want to take on months of training with the “Rocky” theme song ringing in your head. But you need to know what’s best for your body. Experts say that there’s no one-size-fitsall solution to reaching fitness goals. Testament to this are the mushrooming of new treatment centers in Metro Manila, advocating testing methods, nutrition standards, or fitness protocols to help clients achieve optimum levels of performance. The basics of exercise and proper nutrition you learned in grade school Physical Education classes are now taken to new levels with alternative and scientific approaches resulting in programs that are customized to your anatomy, how your body works, and what you need to boost performance not only in sports but in daily activities. This shift to other paths of wellness is happening worldwide, with studies in the fields of complementary and alternative medicine merging with sports therapies from innovative massage techniques to laser therapy, and nutritional programs (that may or may not contain Rocky’s raw-eggs drink). We look at three centers that boast the latest in science and innovation when it comes to injury prevention, endurance training recovery, and nutritional counseling. The LifeScience Center for Health and Wellness uses your blood analysis to determine what’s best for the body and offers personalized nutrition programs. Pace Prehab & Recovery analyzes your movements to give you detailed advice on maximizing muscle groups while minimizing injury risk. Intercare Healthcare Centers Inc. is at the forefront of chiropractic to help athletes beat pain and up performance levels. They’re not as mainstream as your gym and physical therapist clinics, but hundreds of sports enthusiasts, from age-group triathletes to professional sportsmen have turned to their services.

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The crux of their services combines complementary and alternative therapeutic methods. Dr. Martin Camara, clinic director of Intercare Healthcare Center, Inc. refers to it as integrated medicine. “In the 80s or 90s, traditional approaches such as acupuncture and massages were not professionalized and were not convenient. What we realized when we opened in 1993 and as we specialized in natural, drugless, non-surgical forms of therapy, was that there was no professional integrated medicine healthcare service in the Philippines and in so many other countries. A patient with a condition would have to go to Chinatown for acupuncture, and then to a spa for a massage, and then a hospital for physical therapy. What we did was to put all these services together and professionalize them in one location,” he says. WHAT IT IS Integrative medicine is a fusion of traditional practices such as acupuncture, chiropractic, massage, and Pilates designed to address health issues, particularly chronic pain. “We have discovered that certain approaches can only go so far with patients. The best approach is to integrate several treatments so we can offer a more comprehensive approach in addressing problems of our patients, treating conditions that are skeletal, or with the joints, tendons, and nerves,” Camara says. While a lot of their patients come to them with common pains, there have athletes seeking longer-term 10

recovery for recurring issues. The integrated service is the first of its kind in the Philippines and in a lot of places in the world, and there is a great need for what they do. According to him, low back pain affects four out of five people worldwide. Cardiac conditions may be the number one concern for healthcare, but orthopedic pain and muscoskeletal conditions that affect the way of life are a close second. HOW IT WORKS Treatment starts with a consultation, where a workup might even include the taking of photographs of to check how the patient’s body is aligned. “We have a physical evaluation of problem, where we talk about the pain and where it hurts when standing or sitting. If there has already been an MRI or an X-ray, we look at it in relation to posture. We do a history and evaluation and from there come up with a working diagnosis of what we think the problem is and what we can do to get rid of it.” “There’s a concept in medicine called cumulative microtrauma where small insignificant pain adds up over the weeks, months, and years to lead up to a bigger injury. For endurance athletes, plantar fasciitis is a common problem where they wake up one day and there is inflammation and pain that makes it difficult for them to step on their foot,” he says. This does not happen overnight, he explains, as repetitive trauma on the body over long periods of time takes its toll on all the parts that work together, such as the knees, tendons, hips, and back. From there, the patient progresses to treatments that may vary according

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to their condition. Intercare offers Myotherapy, a form of manual therapy which focuses on the rehabilitation of the musculoskeletal system. A clinical myotherapist makes an assessment on the areas of pain and restriction throughout the body. Then he applies manual therapy as a means to release this tension by putting pressure at trigger points. Needles can also come into play. When used to treat specific sports injuries or different forms of pain, acupuncture can help by stimulating the nervous endings, muscles, and connective tissue, resulting in proper blood flow, decreasing pain-related symptoms. Dry Needling is a valuable, effective and efficient adjunct treatment to inactivate myofascial trigger points. A thin solid filament sterile needle is inserted in the myofascial trigger point to produce a local twitch response. This local twitch response then releases the shortened bands of muscle fibers, resulting in muscle relaxation and pain relief. Another popular service is Chiropractic, to help improve conditions such as low back pain, slipped disc, neck and shoulder pain, carpal tunnel and sports injuries. These approaches fit very well with modern approaches in sports medicine, and he has been on the board of consultants for Filipino national athletes training for the Olympics. “It is a perfect fit for athletes who are looking for treatments that are natural, drugless, and non surgical management of pain.” Intercare is located at Intercare Building, 8420 Kalayaan Avenue, Makati City. For more information, visit www.intercare-centers.com.

THEY’VE TRIED IT, AND IT WORKS THREE ENDURANCE SPORTS ENTHUSIASTS SHARE THE TREATMENTS THAT WORKED IN ALLEVIATING THEIR CHRONIC PAIN.

FRANK LACSON, 53, triathlete/wellness coach

THE GOAL I go to Intercare for monthly maintenance. I do heavy mileage in training overtime. I need core alignment. I haven’t had a major injury before so this is also for injury prevention. HOW DID YOU HEAR OF INTERCARE? Intercare has been active in events, races, and expos, so that’s how I discovered them. THE FIX(ES) Myotherapy and Chiropractic. It’s a kind of core alignment manipulation of the spine. This procedure balances the forces that allows you to move: the muscles, bones, and all that. Being balanced and aligned allows the body to perform optimally and prevent injuries. RESULTS As Doc Martin (Camara) said, all these things are related to our movement—bones, the fascia, the muscles, and the coordination of your muscles. I just did Ironman Taiwan a month ago (October), so this monthly maintenance helped me recover and prepare for Ironman Langkawi (November 12). My body is conditioned. I feel race-ready.

P H OTO S BY R A P H A E L Y U (I N T E R C A R E H E A LT H C A R E C E N T E R S I N C .); T Y R P H I L I P P I N E S (F R A N K L A C S O N)

INTERCARE HEALTHCARE CENTERS INC: MAKING THE BEST OF BOTH TREATMENT WORLDS

LIFESCIENCE CENTER FOR HEALTH AND WELLNESS : HOLISTIC APPROACH “You are what you eat” is the mantra at LifeScience. And it does not get more personalized than this, says Marv Romero-Salas, Lifescience executive director. Their popular Food Intolerance Test (FIT) is a blood workup that lists the food you can most benefit from or avoid, based on the results of your blood test. “A lot of athletes come here with energy problems. They’re supposed to be very fit but they complain of fatigue, chronic headaches, bloating, or dizziness,” she says. WHAT IT IS With FIT, they learn

about foods that are in the “red zone” which indicates food to avoid. “We work on replacement, elimination, and exchange,” says Salas. For Filipinos, the number one culprit is rice, she says. “We have it, three times a day. Over time, we develop intolerance for it.” If it is found on your red zone, the nutritionists offer suggestions on alternatives that your body can process more easily. Since the average diet is lacking on important micronutrients, they turn to nutrition and supplements. She clarifies that it’s different from the so-called blood-type diet, because each individual’s genetic makeup means a unique blood markup result as well. Then, supplements given are based on tests which measure deficiency or toxicity. HOW IT WORKS Their team of

DOWN TO DNA

Among Lifescience’s flagship tests is the gene test. The results of the gene test are translated into a big book of your life, which becomes a personal roadmap to health and wellness. “People would take the gene test because there’s a history of cancer or other health issues in the family,” says Salas. “Now athletes are taking it to help improve their performance in the sport of their choice,” she adds. WHAT IT IS There criteria of health that the gene test reveals are nutrition, fitness, oxidative stress levels, detoxification, and sleep. The results are assessed by a doctor, and they address issues, such as hormone problems by balancing diet, supplements and probiotics aimed towards preventing diseases you may be prone to. HOW IT WORKS Salas says it may be hard for the average person to completely follow through,

OTHER SERVICES

LifeScience maintains a host of other testing equipment to get down to the details of how your body works and what you can do to improve it. A device that monitors heart rate variability analyzes what happens to the heart during sleep, when the body is in motion, and when it is in recovery. The data from this “can better help you with your health,” she explains. A kinesthetic expert can also hook you up to a machine that give you a workout best suited to your sport, whether it is golf, basketball, or triathlon. Hyperbaric Oxygen Therapy, or HBOT, is used to help regenerate tissues and repair muscles, is also on hand for sports-related injuries or simply for anti-aging purposes. LifeScience is located at 8th floor, ACCRA Law Tower, 2nd Avenue cor. 30th Street, Bonifacio Global City, Taguig. For more information, visit www.lifescience.ph.

ALVIN EDROSALAM, 40,

triathlete/architect

THE PROBLEM Initial health concern was frequent dizzy spells and insomnia. HOW DID YOU HEAR OF LIFESCIENCE I learned about Lifescience through Fitness First. We have an ongoing partnership where Lifescience is our healthcare and wellness partner to make sure the triteam is in the best possible condition to perform during competition. THE FIX(ES) Gene Test- Sports sensor, which measured my inner strength if I am an athlete for endurance or power, how much detoxification I may need, and which food from over a thousand choices can boost or affect my performance. I underwent a nutrition program to correct my diet; my sleep was also managed to get me into right sleeping habits and hours. RESULTS Within the first 3 months, my dizziness, bloating and abdominal pain have lessened; I'm starting to sleep better; coughs and colds have shorter duration; my concentration is better and I feel less stressed despite the same workload. I feel more productive. I will get into a new diet program that will help boost my energy in preparation for the coming training season.

P H OTO S CO U RT E S Y O F R A P H A E L Y U (L I F E S C I E N C E ); A LV I N E D R O S A L A M

nutritionists go one step further by

helping their clients plan their meals, right down to raiding their pantries and going grocery shopping with them. “We don’t just hand out the results of their test and tell them to avoid this or that. We take them by the hand and give support,” she says. A supplement package is formulated based on the FIT results. What follows from the FIT, when the clients pursue the program is a boost in energy levels. “When they modify their diet according to what their body needs and what it doesn’t need, they start performing better,” says Salas.

but athletes, whether they are age-groupers or professionals, are a dedicated lot committed to implementing the recommendations of their gene tests. “All of this might seem overwhelming, but that is where goal-setting comes in and their commitment to changing their lifestyle because these athletes are after results.” The LifeScience team offers assistance with each step, from meal planning to reading the ingredient list of their favorite sports drinks or protein formulations. Salas says a solid client base they have comes from triathletes. “When they see the results such as better performance and the elimination of previous complaints such as headaches or fatigue, they really begin to see the effectiveness of the program and become fully committed to the changes in their lifestyle to help them live longer and healthier.”

ENDURANCE SPORTS | WWW.ENDURANCE.PH

PACE founders Francis Diano, Shy Sison-Vesagas, Iah Isip

Physical Therapist, BoardCertified Orthopedic & Sports Specialist and PACE Co-Founder Francis Diano specializes on rehab and recovery for sports injuries. However, the main focus of PACE is “Prehab”. Diano, himself a marathoner and triathlete formerly based in New York City, says, “It is functional preventive therapy, where we use our equipment to identify the mechanics you need and the movements that you can use in order to prevent injury." WHAT IT IS “Prehab allows us to identify your risk factors that could potentially lead to injury, understand your weak points and the limits of your body. The concept of “Prehab” first caught on in the United States, which he advocated and launched in New York City. “I was starting to see a large influx of patients from the Philippines who were coming to see me in NYC. The common denominator of their feedback was that they felt they lacked options in the Philippines. They said they were being treated with conventional passive modalities and techniques and they still had recurring or unresolved issues,” he said. “That [reason], and it has always been a dream of mine to be able to 12

help create a world-class Filipino athlete,” Diano added. His experience as a physical therapist has seen him work on athletes from the U.S. National Basketball Association and National Football League, professional European Football players, runners, competitive triathletes, collegiate rowers, Olympians and Paralympians. HOW IT WORKS Diano compares the

human body to a car, where one does not wait to be stranded on the road before an oil change or wait until the tires blow up before swapping those radials for new ones. Using equipment such as a Woodway treadmill with stateof-the art sensors with runners for instance, they look at certain movements and spot problem areas such as the hips, knees, or ankles. “If someone has an ankle problem, for example, and comes to us six months later, then the problem may have already spread to the knee and the hips. This is why it is important to be proactive rather than reactive,” he adds. A consultation at PACE Prehab & Recovery takes approximately an hour and follows these steps: 1) Interview. “We determine health history and injuries, and the intensity and frequency of their physical activities.” 2) Screening. “We screen for abnormal movement patterns and

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IVAN CARAPIET, 30,

triathlete/actor

functional strength deficits. Here we also look into if they are using defective or inappropriate footwear or equipment.” 3) Planning. “We address how to manage the problems. We include your desired level and intensity of performance and align these with your overall goal.” 4) Assessment. “We then perform a physical and a functional assessment utilizing some of the most high tech assessment tools in the practice such as the Dorsa Vi or Optogait.” Prehab can promote longevity for engaging in a sport or activity. “We help you understand the stressors of the activity, risk factors, abnormal movement patterns and habits, and what measures you need to take to prevent injury.” At PACE Prehab & Recovery, “we don’t treat your symptoms. We look at the deficiencies present that are causing the issues and that could potentially cause further issues as well.” The treatment model PACE Prehab & Recovery uses doesn’t have you coming in three times a week for eight weeks, he says, “Rather, we ensure that you get the most out of each visit so that you get better faster.” PACE Prehab & Recovery is located at 16F MDI Corporate Center 10th Ave cor 39th St. BGC Taguig City, Philippines. For more information, visit www. paceprehabandrecovery.com.

THE PROBLEM My hip flexor. Tried all sorts of massage, therapy, other doctors and places but [the pain] kept coming back. WHY PAST TREATMENTS DIDN'T WORK I don't know why. Despite repeat sessions with other therapists, specialists, and all sorts of treatments, my problem kept on recurring. HOW DID YOU HEAR OF PACE? Through the triathlon community and through my manager Shy Vesagas, who is also part of PACE. THE FIX(ES) My hip flexor was treated with a combination of dry needling and manual manipulation. At first, I went for an initial assessment. Even if my complaint was only my hip flexor, Francis examined my whole body to make sure nothing else was wrong. He explained that sometimes there's an underlying factor that's causing the pain so it's always best to look at the body as a whole. He said that everything is connected. Of course he said that in more medical and technical terms. RESULTS Two days after treatment. More importantly, my hip flexor didn't act up again. Instead of having to keep on going back for treatments, one or two visits were enough. I now have more time to work and train. I feel great, loose, ready to train, and race hard again.

P H OTO S CO U RT E S Y O F J I J O D E G U Z M A N (PA C E P R E H A B & R E CO V E RY ); I VA N C A R A P I E T

PACE PREHAB & RECOVERY: PREVENTION IS THE BEST CURE

TRAIN TO GAIN Alternative training approaches to challenge yourself with and up your game

PEAK FORM

360 PRO

360 Pro is a multidisciplinary approach to fitness. Programs are customized to specific needs and goals that are done on a one-onone basis or in small groups. At the core of the training are its five “P”s for an athlete to reach peak conditioning. PROMOTE: a focus on activating the core, preparing the body through heart, mobility, and muscle tension for the rigorous 360 Pro workout PROPEL: a series of barbell and medicine ball workouts designed to enhance strength and speed.

P H OTO S CO U RT E S Y O F : 360 P R O , F O C U S AT H L E T I C S , P E A K F O R M , A N D S A N T E I M PA C T S Y S T E M

PROTECT: a safeguard against injury, with body weight exercises and workouts with equipment such as kettle bells, dumbbells and medicine balls to promote functional strength.

FOCUS ATHLETICS

A workout of 60 minutes at Focus Athletics is comprised of weight training, plyometrics, functional movements, and fat-torching cardiostrength circuits. The customized sessions are small, with only three to eight in a class. Focus Athletics promises the most comprehensive and performance-enhancing sports medical care, injury prevention strategies, and nutritional therapy. For triathletes, they offer a program with a personalized plan that is designed to help achieve their goals while preventing injury. The program tackles running-specific strength and flexibility training, corrective exercises to improve your running form and reduce fatigue, and nutrition and hydration. The Focus Athletics program is available at 2259 First Lucky Place, Pasong Tamo Ext., Makati. For more information, visit www. focusathletics.com.ph

PROLONG: a focus on endurance; boosting higher energy capacities for a longer period of time. PROGRESS: the cool down; a recovery period for the next session. 360 Pro increases joint integrity and mobility, tissue tolerance, power output, muscular strength and power, energy systems, and muscular endurance. The program can be complemented by nutritional coaching. They also offer sports counseling to help athletes with their game’s mental aspects, such as goal setting, team building, and analyzing training habits. The 360 Pro program is available at the 360 Fitness Club located at Sparta, 126 Pioneer St., Mandaluyong. For more information, visit www.completethecircuit.com .

Recovery is just as important as training, and managing any injury effectively is the fastest way to get back in the race. Peak Form helps athletes understand the proper approach to sports injuries, pain management, conditioning, nutrition, and recovery. The center is manned by a team of doctors, physical therapists, nurses, sports and conditioning coaches. It’s backed by the latest physical therapy equipment such as the cryotherapy machine that brings swelling down instantly through cold and compression. Services that endurance athletes will find beneficial include ultrasound and electrical stimulation, laser therapy, shockwave treatments, and even platelet-rich plasma injections. The Peak Form is located at Unit 807, The Infinity, 26th Street, Bonifacio Global City Taguig. For more information, follow @peakformmanila on instagram.

SANTE IMPACT SYSTEM

Sante Impact System takes a complete approach to fitness. It includes conditioning and training, recovery and rehabilitation with modern gym equipment and treatment facilities. Their revolutionary training system uses interactive media tools to deliver a comprehensive performance assessment. Their recovery therapy is sought after, with pain management solutions such as Somatic Dry Needling, which involves the insertion of fine needles into nodules or trigger points to decrease pain, improve mobility, and increase function by loosening tight muscles. Kinesiotaping or RockTaping uses latex-free bands to support and stabilize muscles and joints during the natural healing process after an injury. Their Air Compression Recovery Boots help promote circulation and lactic acid flushing from the arms and legs via air channeled massage boots and sleeves to increase vascular flow, and heal sore muscles. The Sante Impact System is located at G/F Cyberpod Corinthian, Ortigas Avenue cor EDSA. For more information, visit www. santeimpact.com. ENDURANCE SPORTS | WWW.ENDURANCE.PH

R E CO V E R Y

INJURY PRE V ENT ION > R EST > R ELAX AT ION > SEASO N BR EAKS > DO W N TI ME

to deliver more oxygen. Aerobic enzymes increase. Blood volume increases further enhancing oxygen delivery. Glycogen stores are restocked allowing for harder workouts in the following days. And these are only some of the physical changes that result from recovery.” Strangely enough, this article proposes that Swimming is possibly the best method of recovery for an endurance athlete. WHY SWIM TO RECOVER? A study published in the International Journal of Sports Medicine examined the performance of nine top triathletes. The athletes performed an interval run of 8 x 3 minutes at 85 percent to 90 percent of VO2 peak velocity on two separate occasions. Ten hours after the run, they either swam 2,000 meters (active recovery) or lay down for an equal amount of time (passive recovery). Fourteen hours later, the triathletes were asked to do a high-intensity run to fatigue to assess how well their running performance had recovered from the previous day’s interval sessions.

“

I tell athletes that the hard training days only create the potential for fitness. They don’t result in fitness improvements unless there is rest.

SWIMMING REDUCES INFLAMMATION Water acts as a compressor. When we swim, we experience the effects of hydrostatic pressure. Fluids are driven from our extremities and pressed towards our core. If you’ve ever lost a ring in a pool, this is the explanation for that. The blood flows upwards through the venous and lymphatic systems, and our fingers, arms, calves, thighs shrink SCAN slightly resulting in increased THE ICON circulation first in the muscles, TO READ FULL then in the blood vessels of the ARTICLE * INSTRUCTIONS abdominal cavity, and finally in ON PAGE 1 those of the chest cavity and heart.

4:30 a.m.

Wake Up

5:15 a.m.

Swim 4,500 – 5,000 meters

6:45 a.m.

Breakfast in the car on the way to school

8:00 a.m.

School

4:30 p.m.

Dryland

5:00 p.m.

Swim 5,500 – 6,500 meters

8:00 p.m.

Dinner

8:30 p.m.

Study

10:00 p.m.

Sleep

The team shared the same training stress: heavy training load, lack of sleep, the pressure of balancing academic and athletic performance, ENDURANCE SPORTS | WWW.ENDURANCE.PH

and the anxiety of sticking to tight schedules. Not surprising then how infuriating it would be when a teammate would fall ill, miss a few days of practice, and suddenly come back stronger and faster than before.

THE CONCEPT OF RECOVERY EVOLVES In the 80s and early 90s, the concept of recovery meant passive recovery and massage on our Saturday half-day and Sunday rest days. We lacked the terms and the research to explain why sick swimmers seemed to come back stronger after two to three days off, but we knew instinctively that there was a missing piece in the training puzzle. Today we know better. Joe Friel sums it up nicely: “I tell athletes that the hard training days only create the potential for fitness. They don’t result in fitness improvements unless there is rest. For it’s during short-term rest that the body adapts to the stresses of exercise. Muscle strength and endurance improves. The heart’s stroke volume (amount of blood pumped per beat) increases. Capillary beds in muscles grow allowing the heart

R E F E R E N C E S : I N T J S P O RT S M E D . 2010 J A N ;31(1):26-30. D O I : 10.1055/ S 0029-1239498. E P U B 2009 N O V 11. ● E F F E C T S O F A R E CO V E RY S W I M O N S U B S E Q U E N T R U N N I N G P E R F O R M A N C E . ● LU M D 1, L A N D E R S G , P E E L I N G P. H T T P S :// W W W. N C B I . N L M . N I H . G O V/ P U B M E D/1990817 2

BETSY MEDALLA a.k.a. “Swimjunkie” is a swim coach, blogger at justaddwater.ph and organizer of Caramoan 10K Swim Challenge.

P H OTO CO U RT E S Y O F S H U T T E R S TO C K . CO M

ooking back at my regimen as a member of the national swim team, I consider myself lucky that I managed to train and retire without any nagging injuries. I am amazed at what I put my body through back then:

WHY SWIMMING MAY JUST BE THE BEST RECOVERY METHOD FOR ENDURANCE ATHLETES. BY BETSY MEDALLA

“

SWIM YOUR WAY TO RECOVERY

The results showed the athletes had an improvement of 14 percent in their run time to fatigue after swimming for recovery compared to full rest (13:50 minutes versus 12:08 minutes). Researchers also noted a decrease in the levels of c-reactive protein, a biomarker for inflammation.

CARDIMAX-CLARK ULTRAMARATHON: NOT FOR THE FAINT OF HEART

SCAN THE ICON

TO VIEW MORE PHOTOS

SEPTEMBER 3-4, 2016

* INSTRUCTIONS ON PAGE 1

PHOTOS COURTESY OF ACTIVE PINAS AND EYECATCHER/PHOTO-OPS

Speedy Kenyans with Filipinos giving them a run for their money, and a one-legged runner were among 337 intrepid ultramarathoners who took on the 100-K and 50-K challenge of the Cardimax-Clark Ultramarathon on September 3. In the end, it took just under nine and a half hours for Kenyan Albert Omboga to emerge victorious in the 100-K. Omboga breasted the tape in 9:18:42, just three minutes ahead of local favorite Wilnar Iglesia. The two ran neck-to-neck until the last 10 kilometers. Filipina Silamie Apolistar successfully defended her 2015 women's title, coming in at 11:27:23. Melanie Malihan followed a half-hour later (11:57:58), with Dio Cerujano rounding out the top three (14:35:48). The crowd went wild as Renson Emradura, a one-legged runner on crutches who attempted to run the 50-K, persevered to cross the finish line. This was 12 minutes past the cutoff time of 10 hours. But organizers gave Emradura tokens of recognition for finishing the race. 16

The 100-K challenge saw 52 ultra marathoners (69 percent) finish within the cutoff of 18 hours. Ninety-one percent or 180 runners in the 50-K distance finished within the 10-hour cutoff. The cannon in front of the Clark Museum served as the backdrop for the 70 ultra marathoners who took on the 100-K challenge. More than 200 runners—newbies to veterans—signed up for the 50-K Challenge. Joseph Mururi from Kenya led the race, finishing at 3:40:00. Filipino Carlito Fantilaga breezed in five minutes later to second place (3:45:22), with Nelson Elejiran hot on his heels (3:45:42) in third place. Local marathon champion and first time ultramarathoner, Jocelyn Elejiran, the wife of Nelson, won the 50-K distaff side at 4:52:46. It took another hour before the second placer came in, Sandi Menchi at 5:22:02, and Del Villanueva in third place (5:44:49). Runner Thon Dizon who finished in 9:26:49 said it was his most memorable since his wife and kids met him at the finish line. “It’s not my fastest, but it’s my best finish seeing them at the finish line.” First-time ultramarathoner Mike Dijamco, who finished at 7:14:18 said the race was tough for beginners. “Inalalayan

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talaga nila ’yung new runners, but the race course is definitely not for beginners,” he said. “’Yung start ng race flat siya. But towards the end, sa last 20 kilometers, very hilly. And the downhill, hindi mo puwede itakbo dahil mag-ro-roll ka talaga. Safe siya considering it’s my first ultra marathon pero siyempre meron pa ring buwis-buhay factor,” he added. Camaraderie was evident as teams supported one another. Team Marupok and Team Soleus emerged as the fastest team for the 100K and 50K category, respectively. They were followed by 100K runner-ups, Laguna de bay Team and Team Ayala Triads and 50K runner ups, Team Ayala Triads and Matindi. Ayala Triads Team just didn’t post strong finishes, but were in the spotlight as the biggest delegation present, followed by Team Monumentum Milers and Joggers Unlimited. In the Relay Category, Team Pew and Pew and PAR won the 4-Man Relay, while Team Powerpuff Boys and Team Soleus won the 2-Man Relay. The runners were blessed with chilly weather compared to the past year which was plagued with heavy rain. The course involved sections along

Clark’s main highways towards the freeport Main Gate and Mabalacat Gate, the tree-lined main road of Airforce City to El Kabayo, the halfway mark. The final half took them to the ClarkSCTEX gate and a hilly stretch towards Barangay San Vicente. The runners witnessed sunrise as they traversed the Sacobia Bridge with its bed of lahar beneath framed by the Arayat and Miyamit mountain ranges. Raffle prizes and giveaways from Brooks Running, Pace Prehab & Recovery, Urban Ashram Yoga, Lily’s Peanut Butter, Chamo'is Buttr and Eyecatcher awaited the runners at the end of the event. The race was organized in partnership with Cardimax L-Carnitine; co-presented by Simple Hydration Bottle and RACEYaya. Clark-Cardimax Ultramarathon was endorsed by the Department of Tourism and NLEX-SCTEX. Clark Development Corporation was the venue partner. Other event venue and accomodation partners are Royce Hotel and Casino, The Villages, Conrad's Cafe, El Kabayo, Maximus Athletes Shop Cafe, Cycles and Brew. For full race results, visit https:// clarkultramarathon.com/runners-listand-results/2016-race-results/.

R.O.X. BIKE FOR A CAUSE 2016

AUGUST 14, 2016 CDC PARADE GROUNDS, CLARK, PAMPANGA

PHOTOS COURTESY OF R.O.X. AND PRIMER GROUP OF COMPANIES

The R.O.X. Bike Fair from July to August 2016 proved to be another hit with its bike-related activities to promote fitness and a healthy lifestyle, discounts, and promos. The bike fair, now on its fifth year, staged various events nationwide such as “Bike Out” in Laguna (Santa Rosa), Baguio, Cagayan de Oro, and Davao; and a donation drive, where store customers were encouraged to donate cycling gear to Bikes for the Philippines, a non-profit organization focused on helping underprivileged students reach school more easily. The culmination of this year’s fair, was “R.O.X. Bike for a Cause 2016,” a charity cycling event organized for the benefit of the students of Concepcion Integrated School in San Simon, Pampanga. More than 500 cyclists braved the rain to take on the 30-kilometer and 50-kilometer routes of the event, and displayed their sincerity and enthusiasm to support the cause. “R.O.X. Bike for a Cause” received full support from the Clark Development Corp. represented by its OIC/President Mr. Noel F. Manankil, Tourism Promotions Division Manager Noemi B. Garcia, and Bikes for the Philippines founder Mr. Joel Uichico. The head of Concepcion Integrated School, Adoracion C. Simbulan, along with teachers and students from the school were present for the turnover of the bikes and bike racks, which were bought from a portion of the event participants’ registration fees. For your dose of outdoor fun, R.O.X. stores are located in Bonifacio High Street, Marquee Mall in Pampanga, Camp John Hay in Baguio, Ayala Center Cebu, Ayala Center Cagayan De Oro, Nuvali, and the District North Point in Bacolod. You can also follow R.O.X. via their Facebook and Instagram account @roxphilippines.

CERVELO P5X UNVEILED IN KONA

OCTOBER 5, 2016

PHOTOS COURTESY OF CERVELO PHILIPPINES

Cervelo has just globally debuted their ultimate triathlon bike, the P5X “Super Bike” in Kona during the Hawaii Ironman World Championships. The launching of the P5X at the Ironman Word Championship means a lot to Cervelo because it has continued to make history in this event by leading the Kona Bike Count for 12 consecutive years. “Designed with nothing but the triathlete in mind, this badass ride represents the pinnacle of our systematic, engineering-first approach,” said Antoine Ballon, Cervelo’s Global Marketing Director. He adds, “The P5X is a personal best for us and we know it will help athletes achieve their personal best.” To create the P5X, Cervelo joined forces with two of North America’s finest composite suppliers, Hed Cycling Products and ENVE Composites. The P5x is available in two different builds. The first features the latest SRAM RED eTap system, including a SRAM crank, and comes equipped with ENVE 7.8 wheels. The second showcases an Ultra Di@ groupset, a Rotor crank and Hed 6.9 wheels. One of the professional triathletes who took part in the testing phases and rode the P5X in Kona this year was Frederik Van Lierde, 2013 Ironman

World Championship (1st placer). “It is always an amazing opportunity to work with Cervelo on a new product,” he said. Aerodynamic excellence is a key quality of the P5X with more than 180 hours of wind tunnel testing. It has pushed the limits of aero performance further than ever before. Referring to her first ride on the P5X, pro triathlete Caroline Steffen, said, “No words needed I guess.” According to Sean McDermott, Cervelo engineering director, the P5X delivers a complete system that addresses speed, fit, and usage from aerodynamically integrated storage to wide-ranging aerobat adjustments. Lava Magazine describes the Cervelo P5X as a bike with a beam, a cowled front wheel, tons of practical storage and heaps of innovative new fit and travel adjustability. The first Cervelo P5X for the Philippines arrived last October 12. Cervelo Philippines is honored to present the brand’s “Super Bike” that took three years of blood, sweat and tears of its manufacturers in the making. “Three years of research, data analysis, and development. Cervelo’s engineers have poured that, and more, into creating our personal best: The P5X, the fastest, most technologically advance triathlon bike ever made.” The suggested retail price of the P5X with Sram eTap is P825,000 and P610,000 for the Ultra Di2.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

TEAM HERBALIFE'S TOP FEMALE TRIATHLETES TAKE ON IRONMAN

OCTOBER 14, 2016 | MAKATI SHANGRI-LA HOTEL PHOTOS COURTESY OF SARAH MORAN

Three of the Philippines’ top female agegroupers gave their thoughts on nutrition and what powers them as they prepare for one of the Ironman’s toughest courses, Ironman Langkawi on November 12. Team Herbalife’s Laarni Paredes, Jayline Balatibat, and Lezette Albarote met with sports media in an intimate roundtable discussion last October 14. Athletes, according to Paredes, do not only need food. It should be the right food, the right nutrition to keep them at the top of their game. “Many people think that just because athletes work out a lot, they can eat whatever they want. I think it’s a misconception that we need to clarify,” said Paredes, whose Langkawi endeavor this year is her 7th Ironman attempt. She hopes to finish this race within 13 hours, two hours shorter than her previous year’s finish in the same venue of 14:51:03. She has raced the prestigious Ford Ironman World Championship in Kona in 2010. Paredes said she takes Herbalife 24 Prolong in each race to help her sustain her energy levels, and Herbalife Rebuild Endurance as her post-race recovery drink. Ironman Langkawi will be a debut Ironman for Lezette Albarote from Cagayan de Oro. She was the fastest Filipina Age Grouper (40-44) at the Cobra Ironman 70.3 2015 and the Cobra Ironman 70.3 Asia Pacific Championships in 2016, with a finish time of 5:23:34. “Having the right nutrition is very essential before, during, and after the race as it will determine your performance on race day,” Albarote said. Jayline Balatibat, a Herbalife ambassador since 2015, achieved her best time of 12:40:35 this July at the Challenge Roth 140.6, the highest-rated triathlon race in Germany. She credits Herbalife for providing much-needed energy and nutrition. “Herbalife not only fueled me during [Challenge Roth], it was also my nutritional supplement during the recovery period after all that my body had to endure,” said Balatibat. Paredes and Albarote took part in Tri United 3 in Subic, Zambales on October 23, as test prep for Ironman Langkawi. Paredes took second place honors with a 6:18:06; while Albarote came in first place at 5:38:03 in their respective age groups. 18

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MISSING LINK OPENS FIRST STORE IN METRO MANILA

OCTOBER 14, 2016

PHOTOS COURTESY OF SARAH MORAN

One of Cebu’s leading cycling stores owned by YKK Bikes opens its first branch in Metro Manila. Missing Link Cycling is now open on the Ground Floor, Le Grand Tower 3, Eastwood City in Quezon City. John Montecillo, chief executive officer and President of YKK Bikes was happy with the warm welcome cycling enthusiasts gave to Missing Link since its soft opening on September 21. "Our location is also very accessible that’s why we are hoping that shoppers at Eastwood City will drop by,” said Montecillo. Word of mouth, he added, will help attract cycling aficionados especially from the northern area of Metro Manila. “This is not a usual bike shop where mostly bikes are sold. We also have a lot of bike parts and accessories from different brands like Fizik, Marin, and Kuota,” he said. Missing Link Cycling also has the 2016 Marin Trail+Bike, the Pine Mountain 2 bike and the 2017 Marin Gestalt “Beyond Roads” bikes available in their store. Missing Link Cycling-Eastwood is open from 11 a.m. to 9 p.m. daily. Call (02) 634 2398.

2016 EVENT LISTINGS

NOVEMBER 20 BGC CycleAsia Philippines Anytime Fitness Powerman PH Asian Invitational Soleus Buddy Trail Run

McDonald’s Stripes Run

Salomon Xtrail Run Bacolod Raise D’ Roof Bubble Run Cebu Gatorade Run Manila

DECEMBER

JANUARY

Color Manila Blacklight Run

Corregidor Marathon

3-4 Maybank Powerman

Philippines World Series

Tri United 4

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POWERMAN PHILIPPINES 2016

NOVEMBER 20, 2016 | SM MALL OF ASIA BY THE BAY DECEMBER 3, 2016 | CLARK, PAMPANGA PHOTOS COURTESY OF POWERMAN PHILIPPINES

Powerman Philippines 2016 raises the bar for duathlon on its second year. The Philippine affiliate of the International Powerman Association (IPA), organized by F&F International Events Group Inc. is set to hold its duathlon race series, the Powerman Philippines 2016 Asian Invitational on November 20 and the Powerman Philippines 2016 World Series on December 3. More than 3,000 duathletes from all over the world are expected to join this qualifying event for the Powerman

Mall of Asia Course Map 20

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Duathlon World Championship in Zonfingen, Switzerland. The Powerman Philippines 2016 Asian Invitational features a Powerman Short category (5km-run, 30-km bike, 5-km run) around SM Mall of Asia By the Bay with a cut-off time of five hours. The Powerman Philippines 2016 World Series in Clark Freeport Zone in Pampanga will showcase the same Powerman Short, Powerman Classic (10km run, 60-km bike, 10-km run) with a seven-hour cutoff time. Thereâ&#x20AC;&#x2122;s also Powerkids for six to 12-year olds and Powerteens for 13 to 17. To help prepare the duathletes for the race, Powerman has partnered with Anytime Fitness to devise a Power

Short Run Course Map

Training Program that will help boost stamina and improve athletic ability for the races. The 24X24 Power Training program is a 24-week indoor training plan designed by two-time Powerman champion Gael Le Bellec. The program is composed of Indoor Run, Indoor Bike, Core, and Weight Training. Le Bellec, who is Powerman Philippines 2016 Ambassador and Powerman World Champion for 2014 and 2015 is one of the guest coaches sharing their expertise with participants on race techniques and how to overcome other physical and mental barriers in this challenging series. For more details, visit www.powerman.ph.

Classic Run Course Map

FITBIT UNVEILS LATEST WRIST BANDS, NEW APP FEATURES

OCTOBER 20, 2016 | THE LOFT AT THE MUSEUM CAFÉ, GREENBELT 4, MAKATI CITY

PHOTOS COURTESY OF FITBIT PHILIPPINES

Fitbit (www. fitbit.com), a leader in personal health and fitness tracking devices, launched two new fitness wrist bands: the revolutionary Fitbit Charge 2 and Fitbit Flex 2. The Charge 2 brings a more engaging, motivating, and personal fitness tracking experience to help you reach your goals. Among its groundbreaking features:

HYDRATE AND POWER UP: A NUTRITION AND RECOVERY TALK FOR OPTIMAL RACING

SEPTEMBER 24, 2016 THE ATRIUM, UPTOWN MALL, TAGUIG CITY

PHOTOS COURTESY OF RAIZA CABUGWANG

As the year ends, action and adrenaline are what we’re seeing from two huge duathlon events—the Anytime Fitness Powerman Philippines Asian Invitational on November 20 at the SM by the Bay in Pasay City, and the Maybank Powerman Philippines World Series from December 3-4 at the Clark Freeport Zone in Pampanga. Powerman Philippines, the group behind these two events, gets participants race-ready and raring to go with a series of educational and training camps. Together with Chris Sports, Scientific Endurance Coaching & Training (SECT), Science in Sport, SKLZ, and Garmin Center Philippines, Powerman PH organized a talk “Hydrate and Power Up: A Nutrition and Recovery Talk for Optimal Racing” last September 24. The talk was given by strength and conditioning coach and SECT’s founder and head coach, Saul Anthony Sibayan. Duathletes got valuable tips from Coach Sibayan as he zeroed in on optimizing performance with the use of technology. By maximizing the functions of their GPS watch and bike computer, such as Garmin devices, athletes can train better and perform their best on race day. Knowing the different types of fatigue, and learning more effective recovery techniques were also among the topics he discussed. The talk was followed by a modified Conconi treadmill test participated in by the first 12 attendees. The treadmill test helped duathletes know and understand their threshold heart rate and heart rate training zones.

• the Cardio Fitness Level that automatically finds out how fit you are based on your estimated VO2 Max. Your VO2 Max is calculated using your profile, heart rate, and exercise data; the Relax feature, which helps you find moments of calm with a personalized guided breathing session based on your heart rate; • a sleek, new design that includes interchangeable bands and clock faces you can personalize while keeping you up to date with the smart notifications you need most; • the SmartTrack spec that automatically records select exercises so you get credit even if you forget to log a workout; • Multi-Sport Modes to track specific workouts, post-exercise summaries, and a detailed report of your activity in the Fitbit® app. The Fitbit Flex 2 also brings its A-game. Check out: • its Swim-Proof water-resistant property of up to 50 meters to track your swims and view your workout summaries in the Fitbit® app; • its Reminders to Move feature that sends you prompts to encourage you to take 250 steps every hour; • its interchangeable accessories that

transform and customize the device in a variety of Fitbit-designed bracelets and pendants to your liking; • its Call & Text Notifications feature that vibrates and flashes color-coded lights so you don’t miss messages that matter. The Flex 2 will also be available in designer collections, such as Public School and Tory Burch in 2017. (The Fitbit Charge 2 in classic fitness band colors of black, blue, plum or teal— SRP P8,499. The Fitbit Flex 2 in classic fitness band colors of black, lavender, magenta or navy—SRP P5,499. Accessories ranging from pendants to leather bands for each model are sold separately. Fitbit products are available at major Philippine retailers, including Digital Walker, Beyond the Box, selected Toby’s stores, iBOOK, iCENTER, Mobile1, Globe, Gadgets in Style, Hivemind, Lazada, Zalora, Timeline, The Inbox Store, iLiberty and Runnr stores. In other news, Fitbit App introduced Fitbit Adventures, a new series of personal, non-competitive immersive challenges that encourage you to get more daily activity by virtually exploring scenic and iconic destinations. “Fitbit Adventures are the perfect motivation for anyone who may not want to compete in a traditional Fitbit group challenge with friends or family,” said Tim Roberts, executive vice president for Interactive at Fitbit. “These new challenges inspire you to move more through virtual explorations of some of the most captivating environments in the world, all powered by your daily step activity,” he added. Fitbit Adventures is available through the Fitbit app on Android, iOS and Windows devices, and is compatible with the entire range of Fitbit’s tracking products.

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Michael Owen Gan

DOUBLE THE TROUBLE THE POWERMAN PHILIPPINES 2016

As part of a bigger effort to introduce the Powerman brand to the Philippine duathlon scene, two races are offered this year, each designed to appeal to more participants, from newbies to veterans

The two races this year are:

POWERMAN PHILIPPINES 2016 ASIAN INVITATIONAL November 20, SM By the Bay

ABOUT THE RACE The Anytime Fitness Powerman PH Asian Invitational presented by Maybank (5K-30K5K) at the SM Mall of Asia grounds is popular among a group of multisport athletes very dear to Powerman, the first-time duathletes. These are the runners and the cyclists new in the

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scene and eager to experience the fulfilment that comes from directing their fitness activities towards finishing a race. ABOUT THE VENUE The SM Mall of Asia has one of the trademark characteristics of a Powerman race; that is racing within cities and towns, in a natural setting that’s accessible and free to be enjoyed by spectators. Its familiar settings and flat run and bike courses are welcome race conditions for the first-timer, while offering the challenge of a technical course to the seasoned duathlete.

POWERMAN DUATHLON WORLD SERIES

December 3-4, Clark, Pampanga ABOUT THE RACE The Maybank World Series (10K-60K-10K) at the Clark Freeport Zone, is considered a “Classic Distance” course for the seasoned duathlete or multisport enthusiast looking into testing their skills in an international series and racing amongst the world’s best. The Clark leg offers a Short Course (5K-30K5K) to newer racers seeking to level-up the challenges of their duathlons by racing in parts of the same course as that of the Classic distance. ABOUT THE VENUE The Clark Freeport Zone gave access to a race venue which increases the challenge. Athletes must be smart in running the first 10K of the rolling Clark grounds to be able

to start strong on the 60K bike leg. This leg opens up onto the SCTex highway, promising fast splits, before settling back into the final run leg within the wide, well-paved streets of the Clark Freeport locale. The Powerman Philippines 2016 will be a qualifying race for the 2016 World Championships in Zofingen, Switzerland. Filipino and foreign duathletes who race the Maybank World Series in Clark can earn points to qualify for the final race of the series. ON SAFETY AND SECURITY OF RACE ROUTES All Powerman races around the world are organized within a standard set of procedures and raced under strict regulations supervised by the International Powerman Association (IPA) and the International Triathlon Union (ITU). The athlete’s safety on the race course and how they are supported with adequate hydration and nutrition are paramount. Road closures and thorough traffic management by the Course Traffic and Marshall teams in cooperation with the local government units are key. Areas for spectator crowds are identified within the race venues to ensure that they are able to watch the race and maximize the experience while ensuring that they are placed out of the danger from the ongoing race, just as athletes are protected from unintended intrusions into the course by their supporters. The governing rules likewise provide for a proper ratio of emergency medical response teams, to the identified size of the race, strategically positioned along the race course venue.

P H OTO S CO U RT E S Y O F P O W E R M A N P H I L I P P I N E S

he country’s duathlon community is growing and has produced world-class duathletes like Mirasol Cabelenio, John Leerams Chicano, Robinson Estevez, and John Valdez. But what was lacking in the Philippine calendar was a defining internationally-branded duathlon. This is why Powerman is in full force this year by bringing the 10km run- 60km bike10km run event to the Philippines. Holding it validates our athletes’ capability on a worldclass racing stage. “Powerman Philippines 2016 is the first and only International duathlon in the country,” said Michael Owen Gan, president of F&F International Events Group, Inc, the organizer of the race series. “It’s given every Filipino runner, cyclist, and duathlete a chance to raise their level of racing onto the international scene and compete among the best professional duathletes of the world,” he added.

UP CLOSE WITH

GAEL LE BELLEC TWO-TIME POWERMAN WORLD CHAMPION, 2014 AND 2015

HOW DOES IT FEEL BEING A BACKTO-BACK POWERMAN CHAMPION?

It was a big surprise when I won the world championships for the first time in my first year in duathlon. What happened since is still unexpected. I can feel the chance I have to live these wonderful experiences all around the world and especially in the Philippines. HOW DID YOUR 2016 RACING YEAR GO?

I've been doing a few races from February to June but had to stop for three months because I became a dad in July, and was injured in August. I was not able to compete at the World Championships this year to try and win a third world title. Powerman Philippines 2016 will be my first race since June, after five months without competing. HOW LONG DID YOU PREPARE FOR THIS RACE?

I started training in mid-October so I'll have nearly two months of training for the race. I'm starting very low because of a long period of inactivity. I have to build up the basics with a big endurance program and then build my speed up with a few road running races. WHAT’S YOUR GOAL FOR THIS YEAR?

I was 4th last year so I'd be very happy to finish on the podium this year. WHAT ARE YOU EXPECTING WITH POWERMAN PHILIPPINES 2016?

I'm looking forward to see what the organizing team has achieved again this

year. It was amazing to see how fast they made the event grow since I first visited in 2015. Raymund Magdaluyo and his F and F Team have the abilities to make duathlon an important sport here and all around the world. TELL US ABOUT THE 24X24 POWER TRAINING PROGRAM.

The 24x24 program was made for people participating in the Powerman Philippines' short and classic distance. The aim was to allow people to push their maximum potential in these races. Everyone is born with capacities, sometimes not properly explored. Everybody can benefit from the program, taking into consideration their timetable, motivation, and aim for the race. The partnership with Anytime Fitness benefits FIlipinos who live in the city. At Anytime Fitness you can work out as much as you want, as hard as you want! WHO ARE THE STAR ATHLETES YOU’RE KEEPING YOUR EYES OUT FOR IN THE DUATHLON?

The number of top-level athletes is increasing slowly but with good quality. Because very few athletes are professional, it takes time to bring strong athletes into this amazing sport. I'm really looking forward to seeing all the athletes. Duathlon is a big family, we don't see each other much during the year but it´s always a pleasure. I especially like to talk with Emma Pooley as I was a cyclist for 10 years and because I'm the coach of a women's cycling team (Team Breizh Ladies) in France. She definitely is the toughest athlete of us all.

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ISSUE 28

WORLD-CLASS RACES ARE ON TWO-TIME POWERMAN WORLD CHAMPION GAEL LE BELLEC HEADLINES POWERMAN PHILIPPINES 2016

ersey j e h t r o f e l t t #ba

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