Endurance Sports Issue 12

WITH AUGMENTED REALITY FEATURE!

WWW .EN DUR ANC E.PH ISSUE 12 | JUNE 2015

CHASE YOUR DREAMS FEARLESSLY

7 HUNGER FIXES NEW TRAINING ZONES FOR RUNNING RECOVERY FOR OPTIMAL PERFORMANCE MEET YOUNG GUNS: • DHILL ANDERSON LEE • ANDREW TAN • RICCI PAOLO RIVERO • RENDELL SENINING • VINCENT RAPHAEL MANGULABNAN • PAOLO BUGAS

SPORTSHOUSE CELEBRATES 32 YEARS OF SUPPORTING FILIPINO ATHLETES

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CONTENTS 02 GEAR GUIDE

DOWNLOAD

06 EXPERT ADVICE

the Free Layar app available in Android and iOS

08 NUTRITION & DIET 10

COVER STORY

12 STRENGTH & CONDITIONING 13

RECOVERY

14 FEATURE

SCAN

16 FEATURE

the AR icon by viewing it at the center of your screen from a six inch distance between the device and the page

17 RACE RECAP 18 EVENTS

P H OTO BY HEIDI PASCUAL-AQUENDE

MESSAGE FROM THE EDITORS Falling in love with running didn’t just change my outlook in life, it transformed my thoughts on food. Food was no longer an enemy. It became my fuel for better performance.

In this month’s issue, we talk nutrition.

Fitness coach and good friend Mitch FelipeMendoza debunks training and diet myths and Maris Balatibat teaches us how to avoid those nasty cravings that wreak havoc on our healthy diets.

Coach Andy Leuterio tells us how fast we need to run to burn fat and the proper frequency of training per week.

To help us cook healthier meals, we feature kitchen gadgets to assist you with better portion control and eating well. Of course, we also “whet your appetite” with the latest triathlon gear in the market.

Missed out on the past month’s races? We’ve covered the South Luzon 240km Ultramarathon, Salomon Xtrail, and SBR. ph’s Aquaman, Duaman, and Triman.

Here’s to many more races ahead… and a lifetime of sumptuous wholesome meals to help us race better!

I've had the privilege of witnessing the growing passion for endurance sports, and I've seen the pursuit of excellence from all the athletes who have raced in our country. Our cover story epitomizes this, and we are proud to share the story of Dhill Anderson Lee. His goal is to be the fastest Filipino swimmer in the 50 and 100 meter butterfly by breaking the national record of 24.2 seconds.

In this issue, we sit down with Kim Atienza, Donjie Dormitorio, and Alex Panlilio, and talk about the joy of being an inspiration to their young ones in the Father's Day special feature. We also discuss the significance of knowing your Functional Threshold Pace in running. I firmly believe in this because you will learn to properly pace yourself in a race, which decreases your chances of pushing too hard, too soon. We’ll also talk about post-training nutrients and show you why it’s a determinant in your training development and race day readiness.

Summer may be over, but we're just warming up for another exciting half of the year ahead. See you on the road!

TIRSO JESUS PARPAN III publisher

contributing editor

ANDY LEUTERIO, MARIS BALATIBAT, MITCH FELIPEMENDOZA, ARMAND MENDOZA

JAYMIE PIZARRO RAYMOND RACAZA

contributors

MIKKE GALLARDO

FAITH PAGUIRIGAN

community editors

finance, admin and iti

creative director

finance and admin supervisor

RAIZA CABUGWANG

JAROLD SAMBO

editorial assistant

interactive content

* INTERNET CONNECTION REQUIRED

@RAYMONDRACAZA RUN.PH

THEBULLRUNNER.COM

SAUL ANTHONY SIBAYAN

DISCOVER

RAYMOND RACAZA

JAYMIE PIZARRO

editorial teami

ENDURANCE AR ICON

executivei

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN directors

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.

ON THE COVER

For comments, feedback, and advertising inquiries contact: endurancesports@newleafmedia.com.ph

P H OTO BY RONNEL CUISON

it supervisor

© 2014 New Leaf New Leaf Multimedia Outsourcing Inc All Rights Reserved.

FOR A FIT, FIRM AND FAB YOU! FROM NUTRITIOUS DRINKS AND MUNCHIES TO HEALTH-INSPIRING KITCHEN TOOLS, WE GIVE YOU A ROUNDUP OF MUST-GRAB GRUB AND GADGETS TO HELP YOU KEEP TONED AND TIGHT.

BY RAIZA CABUGWANG

02 CLIF SHOT ENERGY GEL DOUBLE ESPRESSO (34G)

Don’t go depresso because you can’t drop by a café mid-race to have your caffeine fix. Clif Shot Energy Gel’s Double Espresso, with 100 mg caffeine, will come to your rescue. It’s made with 85 percent organic ingredients, provides carbohydrates and electrolytes, and its thin consistency make getting energized between breaths quick and easy.

P85 Healthy Options (Greenbelt 5)

03 FIRST ENDURANCE ULTRAGEN

Recharge in no time with a swig of Ultragen, First Endurance’s gluten- and lactose-free recovery drink with an ultra-effective lineup of ingredients, including 20 grams of the highestquality protein available to rebuild and refuel exhausted muscles, six grams of glutamine to improve glycogen resynthesis and prevent overtraining, and 4.5 grams of branched-chain amino acids to help decrease muscle damage, speed up recovery, and reduce fatigue.

P2,500 (1 tub) Nutropia

five-quart total capacity that allows easy steaming and includes nesting bowls for compact storage. Its two individual steam bowls are convenient for allowing simultaneous cooking of separate foods while its 60-minute automatic-off timer means stress-free timing.

P2,830 Rustan's Shang-ri La Plaza Mall, Alabang, and Gateway

05 MOULINEX MASTERCHEF 2000 (FP2111)

Whipping up healthy and hearty meals is now made easy with the 500w Moulinex Masterchef 2000. Concoct more of your fave fruit puree with its 1.5-liter bowl capacity and grind nuts and spices at a blazing speed, thanks to its 2+ pulse feature. Shred parmesan cheese or chop leafy, green veggie in a jiffy with this food processor’s shred and slice cartridges and chopping blade. Channel your inner foodie-cumnutritionist with the recipe book that comes with the device.

P5,000 The Landmark Makati

06 DOWELL JE-850 JUICE EXTRACTOR

So long to squeezing and blending.

Say hello to Dowell’s JE-850, the juice extractor extraordinaire with features that make it a cinch to jump on the juicing craze. Its wide feed tube lets you efficiently process whole fruits and veggies while its large pulp capacity can accommodate up to two liters of fluid.

Briskly break down your greens with the extractor’s two-speed function and painlessly clean the juicer, thanks to its removable faucet.

P3,348 Abenson Greenbelt, The Fort, Market Market, Robinson's Galleria

04 OSTER DOUBLE-TIERED FOOD STEAMER

Steam your way to a sexier and stronger you with the Oster DoubleTiered Food Steamer. It has a

Runnr-runnr.com.ph • Toby's Sports-tobys.com • Healthy Options-healthyoptions.com.ph • Nutropia-facebook.com/nutropialtd • Rustan's-rustans.com.ph The Landmark-facebook.com/landmarkphil • Abenson-abenson.com.ph

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

Q U O R U M G R O U P, C L I F B A R . C O M , L A B I C I C L E T TA . C O M , A M A Z O N . C O M , A M A Z O N . D E , L A Z A D A . C O M . P H .

01 SALTSTICK CAPS

As the only electrolyte capsule formulated to closely resemble the electrolyte profile (sodium, potassium, calcium, and magnesium) lost during activity, the Saltstick is worth considering in your nutrition regimen. This power pill is also an answered plea for those who want to minimize muscle cramping, heat stress, and fatigue due to unbalanced electrolyte blood levels.

P999 Runnr, Toby’s Sports

PRIMED TO PEAK

GLEAN THESE COVETABLE TRI TOOLS THAT WILL THRUST YOU TO BE ON TOP OF YOUR GAME!

BY RAIZA CABUGWANG 01 BROOKS LAUNCH 2

Your feet will absolutely do a happy dance once they step into this all-new Brooks brainchild. From its BioMoGo DNA midsole that provides upscale comfort to its fulllength Cushsole feature that adds foot cushion and flexibility, and heel segmented crash pad for soft landings and smooth transitions, Brooks’ Launch 2 is ever-ready to hurl you to greater running heights.

P4,695 Toby's Sports, Runnr, Olympic Village, ROX

02 & 03 IXS COMPRESSION LONG SLEEVES AND COMPRESSION LONG TIGHTS This compression long sleeves and tights combo will easily be right up your alley, what with each of the garment’s seminal features which include the capacity to improve blood flow circulation for warming up and recovery and their ability to enhance movement efficiency during training and competition, as well as effectively manage moisture.

P2,199.75 (long sleeves) P1,899.75 (long tights) Sportshouse

From paved roads to gravel and technical single and dual-track trails, Salsa’s newest take on a drop bar mountain bike is the ride you’ll ever need when you have to hit every imaginable type of trail surface. This workhorse of a ride has alternator dropouts with swinging design and set screws that offer quick setup and tensioning and a triple-butted tubing that removes unnecessary bike weight while maintaining frame strength. Because you’d only want to be mad thirsty for adventure (and not for H2O), you’d love its frame that’s capable of accepting up to three water bottle cages.

P75,000 YKKBikes, Bikezilla

05 ASICS AR08 NIGHT RUN

Night owl and early bird runners, rejoice!

The Asics AR08 Night Run is now here to keep you company during your eve or early morning runs. Combat darkness with this timekeeper’s continuously flashing LED feature that improves the watch’s display visibility during dusk. Also achieve a facile marathon victory with the aid of its doublerepeat timer, a reliable battery life of up to two years, and a 150-lap memory.

P3,950 L Timestudio, Timegear, Asics, Zalora Philippines

Runnr-runnr.com.ph • Toby's Sports-tobys.com • Olympic Village- olympicvillage.com.ph • ROX- rox.com.ph • Sportshouse-sportshouse.com.ph • L Timestudio-facebook.com/timestudio Asics-facebook.com/ASICS • Zalora Philippines-zalora.com.ph • YKK Bikes-ykkbikes.com • Bikezilla-facebook.com/BikezillaPH

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

Q U O R U M G R O U P, S P O R T S H O U S E , G L O B A L R A K U T E N . C O M , S A L S A C Y C L E S P H I L I P P I N E S

04 2015 SALSA FARGO 3

THE EXPERT

EXPERT ADVICE

COACH ANDY LEUTERIO Coach Andy is director of Alpha Training Systems, a high performance coaching program for competitive Age Group triathletes, cyclists, and runners. He is also the director of Elite Multisport Resources.

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

OGIO 8.0:

THE BAG THAT MEANS BUSINESS

Q: A:

How fast do I need to run so that I know that I’m really burning fat effectively?

To burn fat effectively by increasing your metabolism and get the most bang for your buck in a relatively short workout (60 minutes or less), then you need to ratchet up the intensity. High Intensity Interval Training (or HIIT), circuit workouts, fartleks, and interval sessions at 5k to 10k race pace burn more calories per hour than slower, aerobic sessions. These high-intensity sessions also keep you burning post-workout calories, a high percentage of these being fat.

But you can only do so many high intensity sessions in a week.

And these won't help much for endurance sports that put a premium on aerobic efficiency.

Therefore, if your goal is to become a hyper-efficient fat burning, long distance machine, the majority of your workouts should be aerobic. I like to use Mark Allen's simple formula of 180-age + 5 bpm to 10 bpm for experienced athletes and -5 bpm to 10bpm for less experienced athletes. Setting this aerobic

threshold ceiling keeps a check on your intensity. Running at this HR range should be "talk-able" or roughly 75-85 percent of your 10k race pace or threshold HR pace.

To add strength to a workout like this, I like to run/ride on hilly terrains while maintaining a controlled rhythm. Be sure to hydrate properly and refuel a bit with a gel or banana perhaps after the first hour. Remember, "Fat burns in a carbohydrate fire".

Q:three days in a row?

Is it okay to work out

A:

If it were up to me, I would train every day of the week! But being a triathlete with a job, a family, and a life, we have to consider the work-tri-life balance, not to mention recovery from each sport.

Each athlete recovers differently from each discipline, but most age-groupers will average two to three workouts per sport a week, evenly spaced out in a Swim-Bike-Run daily sequence most of the time.

However, there might be periods that focus on one or two disciplines only, in which case I’ll prescribe a higher frequency or volume for the athlete. So, it's not strange to have three days straight of swimming (or cycling or running) followed by one to two days of the other sports.

Fatigue inevitably builds up after a period of time, so a three-day micro block would work on something like an easy-day focus on technique, a hard-day focus on long muscle endurance or intervals, then an "easy" recovery day focus on just pedaling through fatigue. I'll even give someone a 10-day "crash" block if the situation warrants it (say, for someone who wants to do well in a stage road race or an ultra).

There are no hard and fast rules with how many days/ weeks. The key is to consider the athlete's ability to absorb each workout's objective, and to schedule everything accordingly to allow a proper build up, taper, and peak.

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

06

ENDURANCE SPORTS | WWW.ENDURANCE.PH

P6,500. AVAILABLE IN SELECTED CHRIS SPORTS, SECONDWIND RUNNING STORES, THE BRICK MULTISPORT STORE, SPORTS DEPOT (DAVAO), AND PRIMO CYCLES

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High Intensity Interval Training (HIITT), circuit workouts, fartleks and interval sessions at 5k to 10k race pace burns more calories than slower, aerobic sessions.

From the extremely lightweight, stretchable feel of its endurance fabrics, down to its durable, abrasion resistant tarpaulin base, all the way to its adjustable sternum and shoulder straps that include an integrated carry handle, it’s conspicuously clear that the Ogio 8.0 Athletic bag means outright business. It is utterly serious in providing the essentials of an endurance athlete, what with its plethora of multiple-zippered pockets and partitions which include heavily ventilated mesh shoe and dirty clothes compartments, an external retractable bungee helmet storage, a wet/dry pocket with 360 ventilation gusset and an insulated, full-sized water bottle container. We’re not pulling your leg either when we say it’s your safe and durable companion from pavements to peaks, thanks to the bag’s crush-resistant, lockable armored pocket.

Also rein in hunger while on the road by stashing a bunch of fruits or energy bars in its nutrition-specific section.

Because we know how dead determined you are to carry the adventure staples crucial for you to be at the helm of your game, we bring you the Ogio 8.0, the bag that (banteraside) means business!

THE EXPERT

NUTRITION & DIET

MARIS M. BALATIBAT Nutritionist-Dietician Yellow Cab TriClark

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

FOOD FIRST,

THEN SUPPLEMENTS

7 HUNGER FIXES

TIPS TO CURB CRAVINGS IN BETWEEN MEALS

BY MARIS M. BALATIBAT

For athletes, proper nutrition and staying within a desirable body weight range are key components to great performance. But maintaining the two can be difficult specially during training days due to food cravings.

Practice these smart and simple ways to stop cravings between meals.

1 DON'T SKIP BREAKFAST. Breakfast-skippers tend to eat more than usual or nibble on high-calorie snacks. Consuming breakfast is key to jumpstarting your metabolism. During sleep, our body uses energy to repair itself and it undergoes a fasting state for six to 10 hours (depending on each individual’s hours of sleep). Skipping breakfast prolongs this state thus putting your body on “starvation mode,” which causes your blood sugar to drop. To cope with the starvation and low blood sugar, you tend to eat more throughout the day. Low blood sugar levels are associated with lower overall blood flow to the brain, which can jeopardize your ability to make good decisions.

2 EAT FOOD RICH IN NUTRIENTS AND LONGLASTING ENERGY.

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

Choose from fruits, veggies, legumes, whole grains, nuts, lowfat dairy and lean meats. Make sure that protein contributes 30 percentof your regular meal.

Protein is a very satisfying nutrient, and when eaten with high-fiber carbohydrates, helps increase the feeling of fullness for longer period.

Fibrous foods also can take longer to chew, giving your brain time to get the signal that you have had enough to eat.

3 EAT CARBOHYDRATES THAT DO NOT SPIKE YOUR BLOOD SUGAR. Eliminate

refined sugars, sodas, and fruit juices, as these can trigger cravings between meals. Choose food low in glycemic index like multigrain bread, coffee, lowfat cheese, apples, green leafy vegetables oatmeal, tea, yogurt, rolled oats, cranberry juice, nuts, bananas, saging saba, sweet potato, and vegetable juices.

4 AVOID YOUR TRIGGERS.

Identify the people, places, and things that trigger your cravings and plan ahead so you avoid making unhealthy choices. Most cravings will pass within 15 to 20 minutes, so if you can find something else to occupy your mind for a while, do it, and you may just find relief.

5 DRINK MORE WATER.

Sometimes hunger is disguised as dehydration. Try drinking a lot of water between your meals to make you feel fuller and help you moderate your food intake.

6 MANAGE STRESS.

Stress triggers hormones that activate cravings and leads to “comfort-eating.” Take up yoga or integrate time management skills into your routine. Even a short walk and deep breathing help release endorphins, known as the "happy hormones" and improve oxygen levels in your body thus lowering your stress level.

7 WORK OUT REGULARLY. Research shows that regular physical activity can curb cravings. Making exercise a part of your daily routine can help you stick to your healthy eating plan. Regular exercise increases your metabolism.

A higher metabolism means you can process the food you eat more efficiently, thus the nutrients and minerals that you eat from your major meals are absorbed properly. This, in turn, reduces your food cravings, since cravings are often a result of your body missing important nutrients.

THE DAILY MULTIVITAMIN DESIGNED FOR ATHLETES Enervon Activ is specially designed for progressive athletes to build stamina and help them to keep training and performing.

Each capsule is packed with B-complex, ginseng and royal jelly to provide powerful boosts of energy, antioxidant, Vitamins A, C, E, and Zinc to strengthen immunity and a special blend of Mineral SIUM 5X™ formula to improve muscle control. Take one Enervon Activ everyday to ensure better performance in training and on race day.

ENERVON ACTIV IS AVAILABLE IN ALL LEADING DRUGSTORES AND SUPERMARKETS NATIONWIDE.

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Make sure that protein contributes 30 percent of your regular meal.

Protein is a very satisfying nutrient, and when eaten with highfiber carbohydrates, helps increase the feeling of fullness for longer period.

Vitamins and dietary supplements have a place in our nutrition plans but these should not replace the nutrients and benefits you can get from real, whole foods. The primary function of vitamins and supplements is to fill in small nutrient gaps. “The big power is on the plate, not in the pill,” according to Roberta Anding, MS, RD, a spokesperson for the American Dietetic Association and director of sports nutrition at Texas Children’s Hospital in Houston.

Numerous studies have shown the health benefits and effectiveness of supplementing missing nutrients in the diet.

Vitamin and mineral supplements can help prevent deficiencies that can contribute to chronic conditions. It pays to know what vitamins and minerals lack in your diet and seek these when looking for the proper supplement. Enervon Activ, for one, is packed with energy boosters that are fit for active individuals.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

09

COVER STORY

OF HIS OWN ACCORD

Dhill Anderson Lee trains hard to attain his ultimate dream and prepares for a splashy comeback. By Sarah Moran

o achieve his goal of becoming the fastest Filipino swimmer, triathlon has to take a backseat, but only for a while.

Dhill Anderson Lee, 23, has his eyes on the prize: break the 50m and 100m butterfly record in the Philippines this July in the Speedo National Championships.

The country’s record is 24.2 seconds, held by Fil-Am swimmer Daniel Coakley, who is Lee’s close friend. “I actually ask him tips on how I can break his record,” Lee quips. His present time is 25.2 seconds for the 50m butterfly and 55.8 seconds for 100 meters. (The International Swimming Federation (FINA) World Championship record for the 50m butterfly is 22.67 seconds held by Milorad Cavic of Serbia, while the US’s Michael Phelps holds the record for the 100m butterfly at 49.82 seconds. —Eds.) But triathlon lured him away from swimming.

FORAY INTO TRIATHLON In 2012, a friend called Lee asking if he’d be interested to try out for triathlon team Alaska Team TBB. “It was funny because I actually learned how to bike just a week before my first triathlon,” Lee says.

Under the guidance of coach Mathieu O’Halloran, I learned how to do triathlon really well,” he adds.

His debut was the Century Tuna 5150 in Subic on June 24, 2012. He surprised himself with a third place finish in the 20-24 age group, with an impressive time of 2:51:58. “I fell off my bike during training so much my coach [Mat O’Halloran] was worried that I might not be able to finish the race,” Lee recalls. “He messaged Coach Brett Sutton to ask for advice. But he [Sutton] just wanted us to race so we just practiced every single day of that week before the race.”

To make it more memorable, he was recognized as the fastest Filipino swimmer with a time of 18 minutes for the 1.5-k swim, emerging from the water on the heels of pro triathletes Csaba Kuttor, Ben Allen, and Dave Dellow.

O’Halloran knows that Lee, a very fast learner, has a great potential in triathlon, “Dhill got to appreciate the simplicity of swimming more after his time doing triathlon as it opened his perspective, gave him better mental endurance and develop different overall abilities as a person,” says O’Halloran. He added that a lot of pressure was put on Dhill when the team was started but, “he gradually developed as a young adult by knowing the realities, sacrifices, and demands of real-world sport. In the end, those lessons will transfer well into any other life endeavor he may take on and confront.”

Under O’Halloran, Lee cycled at least three times a week, and ran and swam once a day, every day. “If

Lee’s Swimming Career Highlights: n Finalist, 4x50m Freestyle Relay, 01:33:12, FINA World Swimming Championship, 2014 10

n Bronze, 4x100 Free Relays, 03:27:95, 26th SEA Games, 2011 n 4 gold, 3 silver, 2 bronze ARAFURA Games, 2011 (Lee broke 1 record) n 7 gold, 1 bronze, Hong Kong Mantas Invitational Meet, 2010 (Lee broke four records)

ENDURANCE SPORTS | WWW.ENDURANCE.PH

n Gold, 100m Butterfly 16-18 Boys, 00:57:53, 33rd SEA Age Group Championship, 2009 n Silver, 50m Butterfly 16-18 Boys, 00:26:27 33rd SEA Age Group Championship, 2009

Can’t train without: my Arena Carbon Pro for swimming, it’s a compression suit that makes me feel fast in the water. I also like Skins. It really helps me avoid cramps.

I listen to: electronic dance or upbeat music when I run or bike. I can’t listen to anything when I swim

you have a good coach, you improve faster. When I became better at biking, he sent me to trails to bike for me to get optimal leg strength.”

Lee was 21 then. To this day, Lee considers the most challenging training for him as the 21k trail run in Corregidor that his coach made him join. He fell ill the next day. “I finished it but it was really painful,” he says.

He spent 2012 and 2013 joining triathlon races like Cobra Ironman 70.3 in Cebu, White Rock 70.3 in Zambales, and Century Tuna 5150. “During White Rock 70.3, my coach was there all the way.

He went with us and cheered us on even though it was very humid and hot,” he recalls. At the 2013 Cobra Ironman 70.3, he and his Alaska Team TBB teammates raced in the mix relay, with Lee doing the 90K bike leg. They finished 3rd place.

RETURN TO SWIMMING However, he faced a dilemma. While he was already enjoying doing triathlon, his swim rankings were suffering. “Before I went into triathlon, I was points away from the Philippine record in both 50m and 100m butterfly.”

In 2014, Lee decided to focus on swimming. “I hope to break the [Philippine] record this year. But definitely in 2016, I’ll be able to break the record. I also want to qualify for Olympics [2016, in Rio de Janeiro],” Lee says.

Lee considers the Philippine team’s Top 8 finish during the 12th FINA World Swimming Championships in Doha, Qatar last December 2014 as his most memorable race experience. He battled the flu during the event and had to take naps during breaks but he performed a personal best. The Philippine team qualified for the Men’s 4x50m Freestyle Relay final.

The team composed of Lee, Jeremy Bryan Lim, Fahad Alkhaldi, and Jessie Khing, clocked 1:34.3 to place 8th in the morning preliminary and advance to the evening finals; a first World Championship finals appearance for the Philippines in the history of Philippine swimming. Still in 8th place, they improved their time to 1:33.12 in the evening finals.

“It was a historical moment for us because it’s the first time that the Philippines qualified as Top 8 in the world in the FINA Championships and I’m very proud of it,” says Lee. Apart from breaking the existing swim record and going back to racing in triathlon competitively, Lee also wants to do better in coaching aspiring swimmers. “My students inspire me to become the best that I can be.”

At 23, Dhill Anderson Lee is taking it a day at a time, training harder and smarter; pursuing his dream and seeing where it takes him.

so when I‘m going through those boring laps, I visualize my race plan, the way I want to race in the meet that I’m training for, and focus on finding small ways to be better and faster.

I love to eat or drink— before a race: a light meal and a cup of coffee

during a race: for swimming, it’s bananas. For triathlon, it’s snack bars and chocolate bars. post-race: chocolate milk or protein shake I also enjoy basketball, playing the ukulele, writing songs, drawing, and dancing.

Andrew Tan, 22, Baseball

Rendell Senining, 19, Basketball

CAREER HIGHLIGHTS:

CAREER HIGHLIGHTS:

n Pitcher, National Team pool for the East Asia Cup n professional football player with United Football League (UFL) Division 1 team Stallions FC, 2014-2015 n Champion in UAAP Season 77, Most Valuable Player, 2014-2015 n Ateneo de Manila’s Step Up Athlete of the Year, 2014 n Champion in UAAP Season 76, Best Pitcher and Most Valuable Player, 2013-2014 n Champion in UAAP Season 75, 2012-2013

n member, RP Youth Under-18 Team, National Bulldogs, 2014 n FIBA Basketball Without Borders Asia All-Star Player, 2014 n Cebu Elite League, Most Valuable Player, 2014 n Most Valuable Player, Palarong Pambansa Championship, 2013 n CESAFI High School All-Star and Mythical Player, 2012 n NBTC Mythical 10 and NBTC All-Star Selection, 2012 n Junior NBA Top 10 players and a Junior NBA All-Star Alumni Player, 2011 n Milo Mythical Player, Milo Defensive Player of the Year, 2011

YOUNG GUNS

Sportshouse is a staunch supporter of promising Filipino athletes. The right equipment and apparel are essential to molding worldclass athletes.

Meet some of Sportshouse’s brand ambassadors:

Ricci Paolo Rivero, 17, Basketball CAREER HIGHLIGHTS:

n NIKE All Asia Camp, Singapore, 2015 n Captain, La Salle Greenies, 2015 n Co-captain, La Salle Greenies, 2014 n member, FIBA World RP U-18 3x3, Hungary, 2015 n NCAA Mythical 5, 2014 n Gold medalist, SEABA RP Youth U-16, 2013 n Most Valuable Player, My Ball Contender Tournament, 2012 n Most Valuable Player, Junior NBA Philippines, 2013 n member, Junior NBA All Star, 2013 n 1st place, NCAA, La Salle Greenies, 2013

Vincent Raphael Mangulabnan, 20, Volleyball

O F D H I L L A N D E R S O N L E E A N D Y O U N G G U N S - H E I D I P A S C U A L- A Q U E N D E ; W H AT ' S A P P - N E I L G U I N T O

CAREER HIGHLIGHTS:

n UAAP Season 77 Men’s Volleyball, Best Server, 2015 n Intercollegiate Volleyball Tournament, Best Setter, 2014 n Intercollegiate Volleyball Tournament, Best Setter, 2013 n 1st Vice Ganda Cup, Best Setter, 2013 n UAAP Season 75 Men’s Volleyball, Best Setter, 2013 n UAAP Season 74 Men’s Volleyball, Rookie of the Year, 2012 n University of Asia and Pacific Friendship Cup, Best Server, 2008

WHAT’S APP?

Paolo Bugas, 20, Football CAREER HIGHLIGHTS:

n member, Global FC, 2014 n UAAP Season 77 Champion, 2015 n UAAP Season 76 Champion, Most Valuable Player, 2014 n UAAP Season 74 Champion, 2012 n UAAP Season 73, Best Midfielder, 2011

SPORTSHOUSE:

ALL THE GAMES YOU PLAY

For more than three decades, Sportshouse has been a premier onestop shop for all sports equipment and apparel.

In June 1983, the first Sportshouse branch opened along Gilmore Avenue paving the way for a new shopping habit for athletes and sports enthusiasts.

A year later, Sportshouse opened in SM North EDSA. It expanded beyond Metro Manila, opening its first branch in Cebu in 1994. To date, Sportshouse has more than 35 branches all over NCR and key cities like Iloilo, Bacolod, Gen. Santos, Puerto Princesa Palawan, Naga Cebu, and Davao. Visit their website, sportshouse. com.ph.

Quality, affordability, value, variety, and excellent customer service fueled the growth of Sportshouse.

Sportshouse carries a wide range of items for different sports and famous brands such as Skins, iTracc Sports, Maxxed, which are all exclusively found here.

They have a wide array of brands and styles of compression apparels for most popular sports.

Sporthouse supports both international and local brands.

Students from top universities to produce apps for Sportshouse

The successful launch of the Sportshouse App Challenge last March 20 marks Sportshouse’s foray into the tech world. Through the Challenge, students were tasked with creating an app solution for Sportshouse’s customers and sports enthusiasts.

The team from Asia Pacific College topped the challenge and went home with a prize of P150,000.

AMA University came in at second place. “There’s a need to support the country’s student app developers,” says Mars Chua, Sportshouse CEO. Sportshouse offers this app as a way of connecting to its consumers by providing easy access in buying products online. This app can also give fitness and health tips and exercises.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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STRENGTH & CONDITIONING In the past, training zones were based on one's maximum heart rate. But one of the more valid tests for endurance would be the lactate threshold.

FUNCTIONAL THRESHOLD PACE: NEW TRAINING ZONES FOR RUNNING

GET BIGGER GAINS IN FITNESS BY TRAINING AT YOUR THRESHOLD.

BY SAUL ANTHONY I. SIBAYAN, MSS, TSAC-F

T

echnology has assisted athletes and healthconscious people with their fitness goals. One of the current trends in sports is physiological testing (expensive but effective), done in a sports science or exercise physiology laboratory to test an individual using gas analyzers to get your blood lactate threshold, ventilatory threshold , and VO2max as a basis for establishing training zones. In the past, training zones were based on one’s maximum heart rate.

But one of the more valid tests for endurance is the lactate threshold (LT).

First, let’s discuss some basic terms and principles. When we perform high-intensity exercises, carbohydrates are the pre-dominant source of energy that our bodies use. Lactate, is an intermediate by-product of carbohydrates breaking down in the muscle. So, when we push too hard, our muscles use our stored carbohydrate (also known as glycogen) and lactate is one of its by-products. Therefore, LT can be defined as the maximum steadystate effort that can be maintained by a person without a continuous increase in lactate production. This means that you’re not running too lightly and not too hard that you’re hitting your red zone too early.

Majority of good training plans for running would include workouts that are planned to be done at LT intensity.

Why train in LT intensity? It’s

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because LT training is an effective and efficient way to build fitness.

In running, LT is the fastest pace that can be sustained for 30 to 60 minutes (close to 30 minutes for less fit runners, and close to 60 minutes for very fit runners).

Stephen McGregor, PhD, director of the Running Science Laboratory of Eastern Michigan University, refers to Lactate Threshold as the Functional Threshold Pace (FTP).

LT is a physiological phenomenon that happens when you run at a certain pace or effort. This pace or effort exerted in running is your Functional Threshold Pace.

This is because pace is the unit of measurement, which is time in relation to a distance metric, either minutes per kilometer (min/km) or minutes per mile (min/mi) for running.

Knowing your FTP has numerous benefits. It helps you: • develop the right training zones based on your current fitness level; • train close to your LT to improve your fitness level gradually, effectively, and efficiently • pace yourself in a race which decreases your chances of pushing too hard too soon, going into the red zone, and not recovering; • and gauge your improvement (whether you’re plateauing, or your fitness level has decreased, or adjustments to your training have to be made).

A good test of your FTP would be the 5k and 10k runs. Test yourself by finishing a 5k or 10k as fast as possible. Perform such 5k or 10k test runs every four to six weeks and compare with your previous results. Always get a good night’s rest of at least six to eight hours or do a light training day before performing a test. Be wellfueled, hydrated, and perform the test at the same time and place to allow for validity and comparison of results.

In lieu of the FTP, getting a watch with GPS (global positioning system) that also has a heart rate monitor (HRM) is your best bet.

Advances in timekeeping and watch technology mean easier and better ways of tracking improvements in fitness, along with the added value of giving feedback on our training session, and preventing overtraining. By having the GPS track your pace and the HRM check the response of your body, these let you know how well you are adapting to training.

This is where the “know pain, know gain” approach comes in.

Joe Friel, a well-known endurance coach uses the term decoupling to describe the point at which your usual heart rate at a certain pace is not the same. When this happens, you’re now ready for a higher intensity training regime. Couple this with your Rating of Perceived Exertion, and you have a useful tool in assessing your current fitness status.

SOLEUS GPS PULSE +HRM: FOR A STRONGER AND SVELTER YOU!

Strap your way on to a hearty and hale you with the Soleus GPS Pulse + HRM timekeeper. This titan of a timepiece melds GPS (global positioning system) and HRM (heart rate monitor) into one water resistant (up to 30 meters), nightmode-equipped wrist whiz. With its GPS high-sensitivity receiver, tracking your fitness developments, monitoring results of your training sessions, and averting overtraining are now made tad too convenient and accurate. Its wrist-based heart rate monitor allows for a strapless, effortless heart-rate tracking while its rechargeable battery enables you to customize data lines that track speed, distance, pace, and heart rate. Its precise calorie counter is also a hit among fitness freaks. Going for a night or early morning run or a dash in dimmed running destinations? Fret not. The GPS PULSE + HRM’s EL Backlight technology will give you the glow you need to back you up under low light conditions.

Don’t dally. Grab the SOLEUS GPS PULSE + HRM and ultimately unleash that flab-free version of you.

P14,950 AVAILABLE IN L TIMESTUDIO & TIMEGEAR

Saul Sibayan is a faculty member of the Sports Science Department of the University of Santo Tomas - College of Rehabilitation Sciences. He had his internship at the Exercise Physiology Laboratory of the University of Alabama in Tuscaloosa and has a Master in Sports Science degree from the United States Sports Academy.

He is a certified Tactical Strength and Conditioning Facilitator though the National Strength and Conditioning Association.

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FLEXIBILITY > STRENGTH & CORE EXERCISES > RUNNING DRILLS

RECOVERY

INJURY PREVENTION > REST > RELAXATION > SEASON BREAKS > DOWNTIME

NUTRIENTS THAT HELP IN RECOVERY B-VITAMINS

Help metabolism and release of energy from food. Helps in nerve repair. Usually found in green leafy veggies.

CALCIUM

Post-training nutrition is as important as pre-session fueling during the whole training program.

Helps with muscle contraction. Found in dairy products.

VITAMIN C

RECOVERY FOR OPTIMAL PERFORMANCE

MINUTES AFTER AN INTENSE TRAINING SESSION, YOUR BODY REQUIRES SUFFICIENT NUTRIENTS FOR RECOVERY, REPAIR AND NOURISHMENT IN ORDER TO PERFORM BETTER FOR THE NEXT TRAINING SESSION OR ON RACE DAY.

BY ARMAND MENDOZA

H

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ow an athlete feeds himself with adequate post-training nutrients is one of the most important determinants of his development during training and readiness for race day. Eating nutritiously post-race ensures that the athlete’s body is repaired,rebuilt, and further improved. Hence, post-training nutrition is as important as presession fueling during the whole training program.

Here’s what to consider for posttraining nutrition.

EAT WITHIN ONE HOUR AFTER TRAINING. This helps ensure that the repair and recovery process is not delayed and it prevents you from getting energy dips throughout the day especially if you train in the morning.

INCLUDE BOTH CARBOHYDRATES AND PROTEIN in your post-recovery meal to ensure maximal recovery and repair.

EAT FRUITS. They are rich in electrolytes, vitamins and minerals.

Avoid high-fat foods to prevent undesired weight gain and indigestion.

GET ADEQUATE FLUIDS FOR YOUR BODY WEIGHT. The classic

Helps in tissue repair and increases immunity. Found in fruits and broccoli.

ZINC Helps in immunity.

VITAMIN A Helps in skin repair and helps keep your eyes healthy. Found in carrots and squash.

PROTEIN belief of drinking two liters a day is outdated and baseless. New research has recommended that athletes drink according to their body weight and gender MALE FLUID DAILY REQUIREMENT: Body weight (lbs) x 10.36 = mL of water FEMALE FLUID DAILY REQUIREMENT: Bodyweight (lbs) x 9.176 = mL of water

KEEP SNACKS HANDY. A piece of fruit, a cup of yogurt, or an energy bar can stave off cravings in case your next proper meal is hours away.

GET FOODS THAT ARE NUTRIENTDENSE. These are green, leafy veggies, fruits, fish, poultry, and lean meats, all of which have certain nutrients that can help the body repair itself.

EAT IN REGULAR TWO TO FOURHOUR INTERVALS THROUGHOUT THE DAY to prevent hunger pangs and energy dips.

IF YOU TRAIN AT NIGHT EAT A LIGHT BUT NUTRITIOUS SNACK like fruits or whole wheat crackers that’s not too strenuous for the body to digest which may cause difficulty to sleep.

LOAD UP ON POTASSIUM. Taking fruits rich in potassium help prevent post- training soreness and cramps.

Examples are apples, bananas, pears,

guava, melon, watermelon and coconut juice.

AVOID HIGHLY PROCESSED FOODS LIKE HOTDOGS, SAUSAGES AND CHIPS. These have chemicals that are not helpful for optimal recovery.

INCLUDE FLUID-RICH FOODS like fresh vegetables and watery fruits. They help optimize hydration especially if you’re an athlete who isn’t too keen on drinking too much water.

FISH-BASED OR VEGETABLE SOUPS and healthy broths are great ways to get post-training nutrients.

TAKE IN CARBOHYDRATE DRINKS like Gatorade, coconut juice, and fruit juices. They help speed up rehydration and recovery from fatigue because they contain carbs, electrolytes and salt which are all essential for recovery.

AVOID OR MODERATE THE DRINKING OF ALCOHOL AFTER TRAINING. It increases the chances of dehydration in your next training session which will diminish your performance.

EAT LEAN MEATS, FISH, POULTRY, AND DAIRY PRODUCTS to meet up your protein requirement for each day. These help rebuild and repair the muscles used during training.

Helps repair and build muscles. Found in meat, fish, seafood and poultry

VITAMIN E Helps increase cardiovascular health and performance. Found in fish and seafood.

Armand Mendoza Jr., PTRP is a Lifestyle & Weight Management Coach, ACE-Certified Personal Trainer Mobile Phone: (+63) 917-8598344 E-mail: Askarmand@gmail.com

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Recreational athletes Kim Atienza, Alex Panlilio, and Donjie Dormitorio share how they’ve inspired their kids to love sports.

INTERVIEWS BY SARAH MORAN

KIM ATIENZA

What is your role in developing your kids’ skills?

What sports do you all do together?

I motivate them by example.

I make it clear to them that although we’re passionate about it, triathlon is a hobby. This means if it eats up the schedule for family or school, huwag na muna. Extra-curricular activities are very important in molding the character of my children so I want them to be active in sports.

In the same way, I want them to be very focused in school and their relationship in the family.

We love running together. Jose and Eliana go to takbo.ph and runrio.com and they choose races and they tell me what races they want to run. I fix my schedule so we can run together.

How did they get interested in triathlon?

Well, they’ve seen me very passionate about it. They see me preparing for it and training for it. They see other kids also enjoying it, so ayun, nahawa.

How often do they train?

Jose has been doing triathlon for two years and Eliana for a year. Jose is more competitive than Eliana. He trains at least three times a week with Coach Ige Lopez. Hindi ko masyadong binubugbog sa workout because I want them to enjoy it. For them, it has to be like play. Jose doesn’t bike more than 10 km and also takes swimming lessons with Coach Nonoy Basa.

What races has he joined?

Jose joined Ironkids in Cebu last August 2014 and the Anvaya Triathlon in October 2013, and some short-distance triathlons.

But he has joined a lot of run races. He’s broken 30 minutes kid's profile Jose, 12, into triathlon, football and Eliana, 10, into triathlon trivia: Favorite athlete/triathlete: Pete Jacobs. I’ve run with him several times. Whenever he races here, I can see that he really is in love with the country.

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for the 5K run.

48, TV host, triathlete

What’s your most memorable moment in sports together?

I remember Jose’s first triathlon in Anvaya two years ago. I ran with him when he finished and he was just so happy. Another memorable experience with him was when he did his first 10K, the New Balance Power Run this year. He finished it in good time, 1:08. I ran the last kilometer with him. With Eliana, she was signed up for her very first 3K run. I ran with her and we accidentally did 5k instead. But she finished it! Now she can run 5k very comfortably.

What challenges do you encounter in keeping your kids in sports?

How to keep them interested in triathlon. Now, Jose is becoming Favorite father-kid bonding activity: We like to eat together. We make it a point to eat together twice a day, breakfast and dinner.

Favorite gear: My bicycle, Cervelo P5.

Jose, his Felt F85 bike Favorite snacks: I eat like a diabetic although I’m not. No sugar all the time.

My carbs, I get from brown rice. I eat

very interested in soccer. I understand that triathlon can take a backseat, which is fine. When they’re young, I cannot force what they can be passionate about. Whatever it is they’re passionate with, eventually will stick; so walang pilitan. I just want them to play.

Is your spouse supportive of you and your kids?

Feli is as supportive as I am because she does all the back work. Siya naghahatid-sundo niyan. Feli is into strength training in the gym and a lot of core work. She’s comfortable running 5 to 10k, but on the treadmill.

Does Jose experience any pressure from his peers to be athletic especially because his dad is a triathlete?

He wants to finish fast so the pressure comes from him because he doesn’t want to let me down. But as a parent, I just allow him to have fun.

What’s next for you and your kids? The A-Race for all of us is the IRONMAN 70.3 in Cebu this August for me and IRONKIDS for Jose. We always look forward to this. When Jose is older, maybe he’ll join his first Olympic distance, eventually his first 70.3, and his first full IRONMAN. a lot of fruits and lean meat. With the kids, I limit the junk food but I also allow them a bit of it because they’re young. I know that they can burn it.

What’s the best lesson that you learned from your kids?

If you are to excel, you better be having fun. If you don’t have fun, you can’t excel.

KIM ATIENZ A , ALE X PA NLILIO, DONJIE DORMITORIO

f you’re a parent who lives the active lifestyle, it’s a source of pride when your kids show interest in what you do, and say that they want to become just like you.

Three dads in the endurance sports community are happy to share the spotlight with their equally active and competitive “mini-me”.

ALEX PANLILIO 46, operating vice president, Unilab Consumer Health Sports: triathlon, running, basketball, badminton, diving

What sports do you and your children do together?

Running and swimming. They just learned how to bike. I’m also a football dad.

How did your kid get interested in sports?

They used to watch me play basketball in the alumni league. Then they started running at the Run United events. They fell in love with football and swimming when we signed them up for Football Fanatics and Lozada Swim classes.

How often do your kids train?

The kids train football twice a week. Swimming three times a week. I watch them play football and swim. We’ve been biking together.

How serious are your kids about sports?

Zach loves football and joins competitions. He joins Alia for swim

DONJIE DORMITORIO 45, managing director of Agronutrition Enterprises, mountain biking coach.

What sports are you and Ariana involved in?

Cycling (mountain bike & road bike)

How did Ariana get interested in sports?

When I got hooked on mountain biking eight years ago, first as a hobby then as a serious racer, she would also tag along on my rides and then later, join the races I was in.

training. Alia is serious with swimming and competes. She also joins Zach for football training. They used to do gymnastics together.

What is your role in your children’s love for sports?

I try to motivate by example. I have them see me train. Often, they want to run or swim with me, so when we can, we do it at the end of my training sessions.

We bike together after my training ride.

I am there for all their competitions and most of their training.

I always give them feedback and encouragement each time I watch them. I call them “tips” so they won’t feel too much pressure.

What’s your most memorable moment in sports together?

It’s whenever I watch them. But there was this time in April 2014 when I did the Pico Tri. I had a bad race. My goggles kept taking water in. My bike was not good too, and my run was so-so. It was my worst Olympic-distance finish time. But as I ran to the finish line, they ran beside me.

country. She’s also a brand ambassador for Specialized bikes, Rotor, Vitargo, San Marino Tuna, Blackbeard’s Seafood Island’s, and several other brands.

What races has Ariana joined so far?

She has won more than 70 races locally and internationally. Major achievements are winning the gold in the ASEAN MTB Cup, Philippine National Games MTB, and the Philippine National Junior Female MTB.

What is your role in her sports development?

That was the best finish despite the worst time.

Is your spouse supportive of you and your kid being active in sports? Is she also into sports?

My wife, Pia, is very supportive.

She runs and is into badminton.

Do you feel your kids experience any pressure from their peers because of your occupation as an executive of a company that strongly espouses an active lifestyle? (laughs) No. I’m not known that way. I’m known as Zach’s or Alia’s dad. But I did grow up in the U.S. having always been into sports. I tried sports like American football, high jump, triple jump, long jump, squash, you name it. My brothers and I played baseball and snooker!

I try to make my kids appreciate sports first by watching it. If they show interest, we let them try it. We never pressure them and they pursue sports based on their interest and passion.

trivia: Favorite athlete/ triathlete: Mirinda Carfrae Favorite father-kid bonding activity besides training: Playing games from charades to Lego; “war games” to Wii Sports like FIFA 15 and Just Dance.

Favorite gear and why?

The Garmin 920XT, great upgrade from 910XT. light and dependable; and the

Saucony Kinvara 5, light with the right cushion Favorite snacks: Peanut butter sandwich (using bagels) or Active Health Carb Gel before I train or race. During race, I take the Active Health Carb Gel and Pocari Sweat. Postrace, Enervon HP, bananas, egg, rice with protein What’s the greatest lesson that you learned from your kid?

Have no fear but truly love what you do. Otherwise, why do it?

We worked doubly hard in preparing for this and when she won it was really very satisfying for both of us.

Is your spouse supportive of you both being active in sports?

My wife, Vaneza is supportive, 100 percent. If this was not so, I do not think we would be able to achieve what we have done so far. Family support is very important.

What’s next for you and Ariana?

We train almost daily together, doing drills on the bike that I, as her coach, have programmed for us, as well as several sessions in the gym as well.

I have trained her in all aspects of the sport and have developed a training program that has been modified as she grows older. I motivate her by explaining to her everything that she can achieve if she works hard for it.

This year we have the ASEAN MTB Cup series of races for her (two more legs; she won the first 2), as well as The Asian Mountain Bike Championships in November in Malaysia, and the Philippine Nationals also in November.

How serious is Ariana about mountain biking?

What’s your most memorable moment in sports together?

What’s Ariana’s long-term or ultimate goal in sports?

Ariana is already a professional cyclist. She’s a member of the Philippine National Team. She’s done races in Asia and won several gold medals for the

Our most memorable experience was when she won a gold medal in her first international race, 2014 ASEAN MTB Cup 2nd leg in Malaysia last August 2014.

Our ultimate goal is for her to represent the country in the 2020 Japan Olympics.

Everything we are doing now is geared towards that.

How often does Ariana train?

kid's profile Zach, 7, into football, swimming, running, biking and Alia, 9, into swimming, football, running, biking, archery

kid's profile Ariana, 18, into cycling trivia: Favorite athlete: Jaroslav Kulhavy of Team Specialized Favorite father-kid bonding activity: Our weekend rides with our friends.

Favorite gear: Our Specialized S-Work mountain bikes, the Epic and the Stumpumper.

Favorite snacks: Vitargo + Electrolytes and Vitargo Gold.

The best lesson you learned from Ariana?

When you’re happy, you actually perform better in your sport.

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TRAINING & NUTRITION MYTHS DEBUNKED

DITCH THE CARBS. WORK OUT HARD. REWARD YOURSELF WITH ALL-YOU-CAN-EAT MEAL. EXERCISE EVERY DAY. THESE ARE SOME OF THE TALES YOU’VE HEARD AND HERE’S WHY YOU SHOULDN’T FOLLOW THEM.

BY MITCH FELIPE MENDOZA, MA, PTRP

1

“I need to do more cardio first before I start or resume resistance training so I can lose weight faster.”

Weight loss is more effective if combined with resistance training so you can build muscles, which are responsible for speeding up metabolism, thus burning more calories so that you lose weight faster.

2

“I will take out bread and rice from my diet so I can lose weight and get fitter.”

Remove starch like rice and bread from your diet, and you’ll lack the energy to exercise. Your body will also crave sweets like cakes and pastries, which are higher in calories. Choose brown rice which contains more fiber than white rice, and control your portions.

4

“To lose weight, I need to stop eating before 6 p.m.”

Your last meal of the day depends on the time you go to bed.

Eat three hours before your sleeping time to avoid hunger pangs at night. If you eat too early and sleep too late, there’s a bigger chance of getting hungry later in the evening that leads to unnecessary bingeeating. You can still lose weight as long as you eat the recommended amount of food needed for you to achieve your weight goals.

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5

“Protein powders and supplements will help me gain more muscle.”

You can definitely get the right amount of protein needed by your body from real foods such as milk, egg, poultry, red meat, seafood and even starch like rice. It’s way better to eat natural foods containing important vitamins and minerals than relying too much from supplements. Make it a habit to enjoy healthy, nutritious meals.

6

“It’s better to exercise on an empty stomach to speed up weight loss.”

Exercising on an empty stomach early in the morning is okay if your workouts are short and moderate in intensity. However, doing exercise, or long runs, and bike rides for hours without eating a light pre-workout meal such as bread and banana will affect your training performance,as well as your energy levels, and your recovery.

7

“I will do whatever it takes so I can train early in the morning even if I lack sleep.”

Getting the right amount of sleep (seven to eight hours) is as important as having the right amount and type of diet and physical activity.

Less than six hours of sleep before a training session or race won’t lead to the best training session the next day. Sleep is very important for recovery, weight management, and exercise performance.

8

“I can train hard and eat less on weekdays so I can treat myself on weekends.”

Avoiding excess and extremes are important in eating and exercise so you can make healthy living a lifestyle. If you’re too hard on yourself on weekdays and splurge on weekends, your mind and body are not trained to behave in moderation. Overeating usually results as a way to cope with burnout from overtraining and stressors.

9

“To achieve my training goals, I will exercise every day no matter what.”

Recovery is vital to training. After a hard workout, allow at least a day or two of rest in a week so your body can take some time to recharge.

This will make your performance stronger, better, and you can avoid injuries and burnout.

10

“Walking is not an effective form of exercise for weight control.” Walking helps you burn extra calories. It can be a more effective form of exercise in weight control and fitness improvement if you do it continuously and at a faster pace that increases your heart rate. Walking is especially beneficial for sedentary people who are jumpstarting an active lifestyle.

Mitch Felipe-Mendoza, MA,PTRP Lifestyle & Fitness Coach Mobile: 0917-5033142, Email: MitchFelipe@gmail.com, Tweet: @MitchFelipe, b+b studio philippines, www.bbstudiomanila.com

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“Since I did more than an hour of cardio today, I can reward myself with the allyou-can-eat buffet.”

Exercise does not give you a free pass to eat whatever you want. If your goals are to control your weight and improve your performance, then this calls for more effort in disciplining yourself when it comes to eating. A 1,500-calorie pizza and pasta meal will negate the 500-calories you burned running for more than an hour on the treadmill.

SALOMON XTRAIL PILIPINAS 2015

SCAN TH IS

SBR.PH TRI SERIES AQUAMAN AQUATHLON

APRIL 12, 2015 PHILSPORTS ARENA, PASIG CITY

DUAMAN DUATHLON

APRIL 19, 2015 NUVALI, STA. ROSA, LAGUNA

TRIMAN TRIATHLON

MAY 17, 2015 FONTANA LEISURE PARK, CLARK, PAMPANGA SWIMBIKERUN.ph (SBR.ph), one of the country’s popular online triathlon portals, kicked off this year’s edition of the SBR. ph Tri Series with the Aquaman Aquathlon on April 12, followed a week after by the Duaman Duathlon. The two events have become much-anticipated staples in both newbie and amateur triathlete calendars.

The distances of the SBR.ph Tri Series 2015 were designed to be challenging enough for experienced athletes yet friendly to beginners.

This year’s Aquaman was an 800-m swim and a 4-k run with more than 300

The Salomon X-Trail Run series is one of the most anticipated trail running events in the Asia-Pacific region, having been held in the Philippines, Malaysia, Singapore, and Taiwan, attracting numerous participants, from newbies to hardcore Salomon fans.

This year’s Salomon Xtrail Pilipinas took place at Anvaya Cove, in Morong, Bataan developed by Ayala Land Premier.

New trail routes were created exclusively for the event such as trail sections overlooking the cove that were steep and technical, with sharp and loose rocks, roots, and thick foliage. Nearly 1,500 outdoor enthusiasts and trail runners ran through the paths, hills, mountains of Bataan and Zambales, and its lush valleys surrounding Anvaya.

With the slogan “Outrun the road, outlast the trail”, the physically-taxing yet gratifying competition was divided into the 32k, 24k, 12k, and 6k categories. Those who signed up for the 32k were the earliest to kick off the run at 5 a.m. and were given up to seven hours to complete the challenge. The 24k contenders, with a five-hour cutoff, followed. The 32k and 24k categories were also classified as mountain runs as they simulated ascents of skyrunning races. Participants in these gruelling categories were mainly experienced and adventurous trail runners.

Members of the 12k league, who were allowed to beat the trail’s trials up to 2.5 hours, had their turn at 7 a.m. The 6k runners started thumping the trails at 7:30 a.m. with a N TO VIE W ICO 1.5-hour cutoff. The 12k category was targeted at runners with basic trail running skills and members of the 6k group were beginners.

Visit http://www.results.runningmate.ph/index. php/event/result/197 for the full race results.

OTOS PH

P H O T O S C O U R T E S Y O F F A C E B O O K . C O M / S I G U E C O R R E R ? F R E F = P H O T O , F A C E B O O K . C O M / R H E I . S A LV I L L A? F R E F = P H O T O , F A C E B O O K . C O M / S E A R C H / S T R / S A L O M O N % 2 B X T R A I L% 2 B 2 0 1 5 / K E Y W O R D S _ P H O T O S , F A C E B O O K . C O M / T E A M S U U N T O P H I L I P P I N E S ? F R E F = P H O T O , F A C E B O O K . C O M /A H O N . P H ? F R E F = P H O T O , F A C E B O O K . C O M / J I M . G A B R I E L .7 1 ? F R E F = P H O T O , F A C E B O O K . C O M / S E A R C H / S T R / S A L O M O N % 2 B X T R A I L% 2 B 2 0 1 5 / K E Y W O R D S _ P H O T O S , F A C E B O O K . C O M / M A N D E L1 6 ? F R E F = P H O T O , F A C E B O O K . C O M / O M A R . I S I D R O ? F R E F = P H O T O , F A C E B O O K . C O M / E R N A N I . O C C I A N O ? F R E F = P H O T O , F A C E B O O K . C O M / S W I M B I K E R U N P H , F A C E B O O K . C O M / S W I M B I K E R U N P H / P H O T O S _ S T R E A M ? TA B = P H O T O S _ A L B U M S

APRIL 25, 2015 ANVAYA COVE, MORONG, BATAAN

participants released by waves into the Phil Sports Arena pool. Edward Macalalad (00:25:20) and Vicky Deldio (00:29:00) claimed the titles of Aquaman Aquathlon King and Queen.

The second leg of the SBR.ph tri series, the Duaman Duathlon on April 19, gathered a staggering 900 duathletes, making it SBR.ph’s biggest event by far. The 6k run20k bike-3k run course was conquered

by Robeno Javier in 01:11:17 while Joyette Jopson led the ladies at 01:26:03.

Edward Macalalad (01:27:54) and Vicky Deldio (01:41:51) made a great comeback at the series finale's Triman Triathlon. The course consisted of a 900m swim, a 30k bike, and a 5k run.

To download the full race results of the Aquaman Aquathlon, visit http://www. swimbikerun.ph/2015/04/2015-aquamanaquathlon-race-results-and-review.

To download the full race results of the Duaman Duathlon, visit http://www. swimbikerun.ph/2015/04/duamanduathlon-2015-race-results-and-review.

To download the full race results of the Triman Triathlon, visit http://www. swimbikerun.ph/2015/05/trimantriathlon-2015-race-results-and-review.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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R.O.X. OUTDOOR FESTIVAL 2015

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APRIL 18-19, 2015 BONIFACIO HIGH STREET BONIFACIO GLOBAL CITY, TAGUIG

MAY 1-3, 2015 TAGKAWAYAN, QUEZON PROVINCE

The inaugural 240-kilometer ultramarathon held in Camarines Norte and Camarines Sur saw 14 durable and determined runners cover two regions, three provinces, and 10 municipalities in two and a half grueling days. Gunstart for the thrill-seeking bunch was at the Tagkawayan Municipal Building. They passed through several Camarines Sur towns—Del Gallego, Ragay, Lupi, and Sipocot, via Rolando Andaya Highway and the Pan-Philippine Highway. Their run took them through Bicol National Park and to the Camarines Norte municipalities of Basud, Daet, Talisay, and Labo. At Sta. Elena, they turned left to Tabogon junction on Quirino Highway to complete the 360-degree course.

The contenders were originally given a 50-hour cutoff, but the challenging course prompted organizers to extend the competition for another 10 hours.

Up next is the QCC160. The Quezon Coast-toCoast Ultramarathon scheduled for June 12-13, 2015 kicks off in Infanta, Quezon and concludes at Mauban Municipal Hall in Mauban, Quezon.

The race’s top three hardcore podium finishers: 1 ERIC CRUZ -47:08:00 (new course record) (Team Pasyal) 2 ROD LOSABIA -47:09:01 (Team Running Buddies) 3 JOSEPH DELA GOZA – 47:32:52 (Team Cavite) SL240 was organized by race director Rodell Mendoza of Team Runn’Active and Active Runners–Philippines.

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

RAISE D’ ROOF 2015

JULY 7, 2015 CCP COMPLEX

BROWN RACE MARATHON

DECEMBER 6, 2015 QUIRINO GRANDSTAND In the 2nd half of 2015, runners can look forward to two races and help give back to the less privileged, thanks to the local milk tea brand Affinitea. Affinitea brings Raise D’ Roof on July 7 and and Brown Race Marathon on December 6. Raise D’ Roof now on its second year with 3k,5k, 10, 16k, and 21k categories., carries the theme “More than Medals.” Proceeds of this event will go to the He Cares Foundation, a nonprofit organization assisting street children in Metro Manila.

The Brown Race Marathon on December 6, inspired by the concept of “Makabayan” aims to create awareness about the identity and origin of the Filipino race. This year’s beneficiary will be Aralpinoy.org Inc. To register and find out more details, visit: www.affinitearace.com.

RO D EL I O M END OZ A , R A IZ A C A BU G WA N G , L I T O T O L EN T IN O, W W W. A F F INI T E A R AC E .COM

1ST SOUTH LUZON 240KM (SL240) ENDURANCE CHALLENGE 2015

Outdoor aficionados and Bonifacio Global City mall goers were treated to a packed two days of activities that whetted the crowd’s desire for the great outdoors at this year’s Outdoor Festival organized by Recreational Outdoor Exchange (R.O.X.), Southeast Asia’s current largest outdoor sports and recreation store.

As the culminating event of R.O.X.’s “Get Outside” campaign, the festival was packed with the best reasons to spend your days outdoors such as jaw-dropping competitions. There was the Zero Gravity Bouldering Competition, a battle among the country’s top bouldering champions to test their vertical limits. Another crowd-pleaser was Mountain Hardwear’s “The Last Man Standing,” a game of endurance and willpower where contestants stood on three-foot pole under the heat for eight hours.

Other activities were inspiring outdoor talks such as those given by professional photographer Winston Baltasar on how to get adventure’s good angles, Wanderlass blog’s Liliane Cobiao on “The Good Habits of Globetrotting”, and UP Mountaineers’ Dennis Lopez on respecting the outdoors while conquering it.

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2015 SOUTHEAST ASIAN GAMES JUNE 5-16, 2015 SINGAPORE Over 600 athletes and sporting officials make up the Philippine contingent that will battle it out in 35 out of 36 sports scheduled for the 28th Southeast Asian Games in Singapore from June 5-16.

The Philippines eyes a decent finish in this edition of SEA Games after placing 7th in 2013, its lowest ranking since joining the biennial event. “The goal is to improve our finish in 2013 in Myanmar—whether it’s sixth, fifth, fourth, or higher,” says Julian Camacho, chef-de-mission of the Philippine Olympic Committee.

At the send-off party held last May 27 for the National Athletics team, Philip Ella Juico, president of Philippine Athletics Track and Field Association (PATAFA) expressed confidence that our country’s athletics team will take home not less than eight gold medals. The team, composed of 36 athletes, will compete in all track and field events except the walkathon. Among the gold medal hopefuls cited by Juico were Eric Cray (400m hurdles), Jesson Ramil Cid (decathlon), Archand Bagsit (400m), Christopher Ulboc (steeplechase, 4x400m men’s relay), Henry Dagmil (men’s long jump), Marestella Torres (women’s long jump), and Caleb Stuart (discus throw, shot put, hammer throw). VELOCI Time and L Timestudio sponsored the send-off party held at the Marriott Hotel Manila.

SARAH MORAN, K AREN ODCENADA, QUORUM GROUP

REGENT 5i50 PRESSCON MAY 13, 2015 DUSIT THANI HOTEL, MAKATI CITY Regent Foods, one of the leading snack manufacturing companies in the Philippines, has joined the country’s fastgrowing fascination for triathlon as it formally launched the inaugural Regent 5i50 Triathlon slated on June 7 in Subic Bay, Zambales.

The Olympic-distance race, which serves as a tune-up for the upcoming Cobra Ironman 70.3 in Cebu this August, consists of a 1.5-km one loop swim off Subic Bay’s clear waters, a 40-km point-to-point bike ride along Subic International Airport en route to Tarlac Road, then back to Remy Field, and a 10-km run from Remy Field through Subic Freeport’s main avenues and highways before ending at Remy Field.

Event organizer, Sunrise Events Inc.’s head honcho, Fred Uytengsu, vowed that the competition will be welcomed by both A-list triathletes, age-groupers, and newbies who love brief but challenging races.

The Regent 5150’s pro category will be headlined by top triathletes from the “Land Down Under” such as Casey Munro, Justin Granger, Clayton Fettell, Belinda Granger, and Dimity Lee-Duke, together with Thai pride Carole Fuchs. Filipino elite triathletes include Banjo Norte, Jenny Rose Guerrero, and LC Langit as well as celebrity triathletes Kim Atienza, Matteo Guidicelli, Victor Basa, and Onemig Bondoc.

For more details, log on to www.regent.5150philippines.com.

Newton is the official footwear sponsor of the 2015 Regent 5i50 Triathlon.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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