Endurance Sports Issue 32 by New Leaf Multimedia

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ISSUE 32

NEW KID ON THE BLOCK

STRONGER ON THE BIKE THROUGH HIGHSPEED CYCLING TRAINING

HOW ACTOR JAKE CUENCA DISCOVERED HIS PASSION FOR TRIATHLON

KNOW BEFORE YOU GO

FASTER RECOVERY

TRI JARGON TO LEARN (BECAUSE IT’S NOT COOL TO BE A CLUELESS NEWBIE)

MORE CON GET TE NS

TR U

PROFESSIONAL AND AGE-GROUP TRIATHLETES REVEAL THE GEAR AND GADGETS THEY SWEAR BY

FROM PAGES W NT

THIS AR ICON ITH

ARMED AND READY

4 EASY YOGA STRETCHES TO DO AFTER LONG RIDES AND LONGER RUNS

CTIO N S O N P A G

PLUS!

ALL ROADS LEAD TO SUBIC BAY

FIRST-TIME AND RETURNING TRIATHLETES LOOK FORWARD TO THE CENTURY TUNA IRONMAN 70.3

• the toughest cycling ride: 200-km Audax Rizal • movin’ and groovin’ at the Soleus Running Dance Fest’s Sabor Latino 100% with William Flores

IN THIS ISSUE

GET MORE CONTENT SCAN THIS QR CODE TO DOWNLOAD THE FREE LAYAR APP

02 GEAR GUIDE 04 EXPERT ADVICE After a successful debut at the Subic leg of the National Age Group Triathlon (NAGT) last January 29, Jake Cuenca gears up for the Philippine Duathlon Series 2017 Leg 1 on March 5, his first duathlon, and the Century Tuna Ironman 70.3 Subic Bay on March 12.

06 STRENGTH &

CONDITIONING

08 RECOVERY

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

10 COVER STORY 13 FEATURE 14 RACE RECAP LOOK FOR THIS AR ICON

16 EVENT

INTERNET CONNECTION REQUIRED

STEP 2 SCAN the AR icon by viewing it at the center of your screen from a six inch distance between the device and the page

STEP 3 DISCOVER interactive content

2017 EVENT LISTINGS

Special thanks to Citimotors, Inc. Makati for the shoot location.

FEBRUARY

MARCH

APRIL

editorial team

TIRSO JESUS PARPAN III

Soleus Running Dance Fest

Corregidor Marathon

Run United Exceed 21K

publisher

4-5

Pilipinas Akyathlon: The Philippine International Skyrace

Raise D’ Roof Bubble Run

Alaska Ironkids Aquathlon

managing editor

4-5

Cordillera Mountain Ultra

7-Eleven Run

Corregidor International Half-Marathon

XTERRA Danao Off-Road Triathlon Series

TBR Dream Marathon

Audax 200km and 300km (Subic)

Guerilla Race Up North

2017 Tri United Standard

SMDC Run

5 11

Pilipinas Duathlon Series 2017 Leg 1 Alaska Ironkids Triathlon

29-30 NTT ASTC Subic Bay International Triathlon (SuBIT)

Century Tuna Ironman 70.3

OYM (On Your Mark) Cebu

Color Manila Challenge

OYM Trilogy Leg 1

Atleta Ako Women’s Aquathlon Race

Pinoy Fitness SUB1 10K Challenge

RAIZA CABUGWANG

editorial assistant

DARLANNE SUE ONG-DELA CRUZ

senior art director

DON VELASCO, SAUL ANTHONY SIBAYAN, SARA BLACK, NATHANIEL DELA CRUZ, CARMELA PEARSON contributors

MAY

6-7

SARAH MORAN

sales and marketing

H2OMAN Marathon Swim Lakawon Mayon 360° Albay Ultramarathon

LYCHELLE ANG

operations head

KAREN ODCENADA

jr . associate publisher production

EDEN BAYSIC

production director

JUNE

Alaska Ironkids Aquathlon II

Regent 5150 Triathlon

MA. FRANCHESCA KATHRYN REYES

final art manager

custom publishing

KIMBERLY CLAIRE BERNARDO

creative director

ANGELICA ANGELES

senior graphic artist

JOMEL CATANDUANES

graphic artist

finance and admin

MA. LEONORA MASAGCA

disbursement analyst

KRISTINA JOY MAQUIRAYA

CONNECT WITH US! Endurance Sports is published by New Leaf Community Media Solutions 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 Community Media Solutions. The views and opinions expressed in this magazine are not necessarily those of New Leaf Community Media Solutions. For comments, feedback, and advertising inquiries contact: endurancesports@newleafmedia.com.ph © 2017 New Leaf Community Media Solutions All Rights Reserved.

consultant

LITO TOLENTINO

admin assistant executivei

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN

directors

RAD RIDES

TRIATHLETES OF THE CENTURY TUNA IRONMAN 70.3 SUBIC BAY LET US IN ON THEIR CYCLING WEAPONS OF CHOICE FOR THE COMPETITION. BY RAIZA CABUGWANG

KATE BEVILAQUA 39, AUSTRALIA, PRO TRIATHLETE

2016 Ultraman World Champion; three-time Ironman Champion, 2010 Ironman Western Australia, 2011 Ironman Korea, 2013 Ironman Louisville; five-time half-Ironman champion, 2016 Ironman 70.3 Bintan, 2014 Ironman 70.3 Busselton, 2013 Albany half- Ironman, 2011 Soma half-Ironman, 2008 Port of Tauranga half-Ironman

BIKE OF CHOICE: 2017 CEEPO KATANA

"I am extremely comfortable on it, and love the way it handles technical courses or windy conditions. It is also light and ideal for climbing. No matter what the day brings, I know I will be ready for it when I am on my Ceepo Katana." P150,000 (frame); P310,000 (whole bike) Unison Bikes

BENJAMIN WILLIAMS 33, UNITED STATES, PRO TRIATHLETE

Champion, 2014 Strongman All-Japan Triathlon; started Hawaii Triathlon Center Youth Team, a youth triathlon program in Kailua, Hawaii

BIKE OF CHOICE: 2016 GIANT TRINITY ADVANCED PRO 0

(with HED wheels, a Jet Plus Disc in the rear, and H3 Plus in the front) "The Giant Trinity has done a fantastic job of integrating the front end of the bike. The storage, hydration, and cable routing are all super-clean sans losing adjustability. The bike also has a very comfortable, stiff, and aerodynamic frame. Plus, the Giant Bikes company is like family to me. I am thankful to be a part of it." giant-bicycles.com

IMKE OELERICH 27, GERMANY, PRO TRIATHLETE

1st place, 2012 Ironman 70.3 European Championship (18-24 AG); 4th place, 2016 Foremost Ironman 70.3 Thailand; 1st place, 2016 Escape to Miami Triathlon

BIKE OF CHOICE: SPECIALIZED SHIV EXPERT

"This aerodynamically optimized bike is equipped with a Shimano Ultegra DI2 electronic group set, which allows me to shift between the right gears in both positions on my 3T handlebar. I don’t lose any power by accelerating with a big gear or grabbing my aero bars end shifters to change gears before corners or steep climbs. I use 53-tooth and 39-tooth Rotor asymmetric chain rings. My bike’s DT Swiss RRC 65 Dicut C wheels were the fastest on last year’s bike course at the Ironman World Championships in Hawaii. Ceramic bearings also let the bike’s wheels roll even faster. I use Schwalbe One tubeless 23mm tires to avoid any punctures and have the best combination with the 65mm high and 24mm wide rim profile. I also have a big water storage inside the bike’s frame in anticipation of the race’s scorching weather." P205,500 | Specialized Elite Store (Alabang)

P H O T O S C O U R T E S Y O F F I N I S H E R P I X , C E R V E L O . C O M , J A S O N H A L L , I S A A K PA PA D O P O U L O S , F R A N K F U R T, K I D N I L S E N “A B O V E T H E B U R N “, M I A M I , P P R T E A M . C O M , R I T C H I E N I C H O L L S

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RITCHIE NICHOLLS 29, UNITED KINGDOM, PRO TRIATHLETE

1st place, 2013 Ironman 70.3 European Championship

BIKE OF CHOICE: OPTIMA OMEGA 6800

This bike is very stiff, light, and responsive. I feel comfortable with my position on the bike, which is also very important. optima.bike

SHOES TO HELP YOU RULE THE RUN!

FUNCTIONAL SNEAKS THAT’S RIGHT FOR YOUR FEET WILL HELP GIVE THE PUSH ON THE LAST FEW KILOMETERS OF A 10-K OR A HALF-MARATHON. CHECK OUT OUR PICKS.

NEWTON KISMET X3

JASON HALL 24, NEW ZEALAND, PRO TRIATHLETE instagram.com/jasehall; jase-hall. blogspot.co.nz 1st place, 2016 Ironman 70.3 World Championship, Male 18-24 Age Group category; 7th place, 2016 Ironman 70.3 Western Sydney; among ironman.com’s 17 to Watch in 2017.

JENNY ROSE GUERRERO 32, PHILIPPINES, FILIPINO ELITE

1st place, 2015 Safeguard Active 5150 Triathlon and 2016 Bellevue Resort 5150 Triathlon

BIKE OF CHOICE: SCOTT ADDICT TEAM ISSUE

"It’s very versatile on the flats, and most especially on the climbs. I have used a Scott frameset since 2013 and have not had any major problems, neither during training nor when I’m racing with it. It’s a very durable brand." scott-sports.com

BIKE OF CHOICE: DIMOND BRILLIANT

"Dimond Bikes are at the forefront of triathlon and time trial bike development. This ride will particularly be good for the Ironman 70.3 Subic Bay competition because I’m comfortable with my position on it. It’s so aerodynamic and it incorporates the Superfork feature, which unites the front end of the bike with an elegant frame design, improving the aerodynamic and aesthetic qualities of this ride. It’s got ease and simplicity of access to the brakes via a secure magnetic closure." dimondbikes.com

It’s hard to resist the pull of Newton’s Kismet X3, with its patented Action/Reaction™ Technology that delivers a highly responsive but soft, trampoline-like cushioning in the forefoot and heel. Its Extended Medial Bridge feature in the midfoot provides more functional support for runners who need greater surface area due to pronation or a flatter arch. Get the second wind as you near the finish line, thanks to its five-lug Point of Power (P.O.P.) 2 outsole platform that will give an added spring to your run stride. P6,995 | Runnr, Toby’s Sports

ASICS GEL-NIMBUS 19

This power pair fits like a second skin once you slip them on, thanks to its FlyteFoam™ Technology that provides optimal comfort and a responsive ride for the neutral runner. Its gradient jacquard-mesh upper that’s strategically tightened or loosened in zones to allow the foot’s natural motion, as well as its Rearfoot And Forefoot Gel Cushioning Systems that minimize hock during impact and toe-off phases, will help you put your best foot forward in the fast lane. P8,000 | Asics stores, selected retailers, and running specialty destinations nationwide

P H O T O S C O U R T E S Y O F W I L L I A M L E Z Z E R , G I A N T- B I C Y C L E S . C O M , J A N I N E K AY E , S P O R T S G AT E W AY P H . N E T, J A M I L B U E R G O , R A C E R S P O R T I F. C O M , R A C Y C L E S . C O M A N D A S I C S . C O M

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E X P E RT A D V I C E

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

BIKE AEROBARS

Attachments to bicycle handlebars to allow for a more compact riding position. Used to reduce drag.

CLINCHER

The most common type of tire technology. In this standard, the tire is separate from the inner tube, thereby allowing the user to replace a punctured tube without replacing the actual tire.

CLIPLESS PEDALS

Despite its name, it’s a type of pedal that allows an athlete to clip in using his cycling shoes (with cleats attached). It’s deemed clipless since it no longer uses toe clips.

CLEATS /KLEETS

Attachment on the soles of cycling shoes which latch on to Clipless Pedals. (Note: There is no alternative pronunciation or spelling to “Cleats".)

DRAFTING

Reducing wind resistance by tailing another athlete. Completely legal in swimming but usually illegal during the bike leg.

GRANNY GEAR

BY COACH DON VELASCO

riathlon can be an intimidating sport for newbies. Not only do you have to learn three disciplines (often from scratch), it’s got its own jargon that can leave you confused. Here’s our tip sheet on the terms you should know as you navigate your way through tri.

SWIM INTERVALS

Training method that involves high-intensity efforts followed by low-intensity (recovery) periods.

LAP

One length of the pool (e.g. 50 meters or 25 meters).

MASS START

Participants are gathered and

released together in a single go. Involves running into the ocean for open water swimming. It is often accompanied by the dreaded washing machine (see “Washing Machine”).

PRAYING THE ROSARY

Holding on to the buoy line to propel oneself forward. Considered illegal and is grounds for disqualification in most races including non-ITU or Ironman events.

ROLLING START

A controlled or staggered release of participants into the swim course. Often done in groups of 5 to 10. This is done in races like Ironman 70.3 Cebu or Ironman Arizona to prevent swim panic and the dreaded washing machine.

SIGHTING

Process in which a swimmer navigates by slightly tilting a part of

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his/her head above the water. Often used in open water swimming.

SPEED SUIT

A swim garment made out of slippery textile used to reduce an athlete’s friction drag in the water. Each brand has its own special fabric.

TREADING START

Unlike mass or rolling starts, athletes begin the swim course in the deep part of the water. Participants stay afloat through proper arm and leg movement. (Not to be confused with “Threading” which is a process of facial hair removal or slipping thread through the eye of a needle.)

WASHING MACHINE

The ensuing mayhem that often occurs in mass starts where the sheer number of participants causes chaos in the first hundred meters of a swim course.

HALF-WHEELING

Overlapping wheels with the rider next to you or riding slightly ahead/behind another cyclist. This is usually done in response to someone who is trying to push the pace in a group ride. It is dangerous as contact between cyclists’ wheels may result in a crash.

LAP

means one complete cycle. Used in races such as criteriums (bike) or track meets (run). An example of a venue for training is the cycling loop in SM Mall of Asia in Pasay City.

PACELINE

A formation of cyclists that draft off one another to conserve energy. Usually illegal in most triathlon races.

PELOTON

A large group of cyclists in a race.

PHOTOS COURTES Y OF SHUT TERSTOCK .COM, EBAY.CO.UK

LANGUAGE OF TRIATHLON

(a.k.a. small chainring) Smallest gear on your crank. A smaller gear up front makes climbing easier since the effective gear ratio becomes smaller (i.e. work is spread over a greater distance)

E X P E RT A D V I C E TOE THE LINE

(a.k.a. Take a Pull) Go to the front of the paceline and lead the group.

TRAINER

(a.k.a. Bicycle Trainer) A piece of equipment that allows you to ride your bicycle while stationary. It has a magnetic, fluid, or electronic mechanism to provide resistance. (Plural “Trainers” should only be used if you’re using more than one.)

TUBELESS

(Not to be confused with “Tubulars”) Tubeless tires are clincher-style tires which don’t need inner tubes. The tire and rim remain airtight with the help of sealants.

TUBULAR

Type of tire which needs glue to attach the actual tire to the rim. This standard has the inner tube sewn into the tire.

WHEEL SUCKER

Someone who drafts off another rider (or group of riders) without taking his turn in front.

KONA SHUFFLE

Running at a low cadence with compromised form due to fatigue.

PRONATION

Rolling inward of the foot upon contact with the ground.

SUPINATION

Rolling outward of the foot upon contact with the ground.

TREADMILL

An exercise machine that allows one to run or walk in place. (Not to be misspelled as “Threadmill”)

Type of workout where a run immediately follows a bike workout. It aims to mimic the stress you experience during the run leg of a triathlon. It’s called as such because of the heavy feeling you feel off the bike (i.e. “My legs feel like bricks.”). Swim-bike workouts have also been referred to as bricks (for lack of a proper term).

MAX YOUR RUNNING MOTIVATION!

much lactate the body produces at different intensities. It is done through blood sampling (similar to blood glucose testing for diabetics). One of its goals is to determine one’s lactate threshold. (Not to be confused with Lactate Threshold Testing which gives a rough estimate of the lactate threshold through non-invasive means).

LACTATE THRESHOLD

AEROBIC

One’s lactate threshold is the point where the amount of lactate produced by the body exceeds the rate at which it neutralizes it. This coincides with the sudden onset of fatigue during hard efforts.

ANAEROBIC

Systematic planning of training. Often involves progressive durations focusing on different aspects (e.g. strength, speed, endurance etc.)

MISCELLANEOUS Metabolic process that requires oxygen. Predominantly aerobic efforts are easy to moderate in intensity, such as a long run or a marathon. Metabolic process that breaks down muscle glycogen in the absence of oxygen. Efforts that are mainly anaerobic are very intense in nature, such as a 100-meter sprint to the finish line.

RUN BRICK

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

BONK

(a.k.a. “Hitting the Wall”) Onset of fatigue due to the depletion of carbohydrate stores.

PERIODIZATION

RATE OF PERCEIVED EXERTION (RPE)

A subjective gauge of one’s physical exertion/effort.

RESTING METABOLIC RATE (RMR)

Amount of calories burned at rest.

SANDBAGGING

GO TO THE WELL

To intentionally understate one’s strength or conditioning level.

LACTATE TESTING

Phase in the race where athletes switch from one discipline to another. Transition 1 (T1) is the switch from swim to bike. Transition 2 (T2) refers to the bike to run transition.

To Dig Deep. To give it all you’ve got. Fitness test used to evaluate how

TRANSITION

ACRONYMS DNF Did Not Finish DNS Did Not Start DOMS Delayed Onset of

Muscle Soreness

DQ Disqualified HRM Heart Rate Monitor HTFU Harden The F--- Up LSD Long Slow/Steady

PACELINE

GOT A QUESTION?

We’ve barely scratched the surface of this year’s race calendar so your training diary must be packed with competitions waiting to be conquered, and your bucket list peppered with personal best goals waiting to be ticked off. Leading timekeeping brand Soleus, efficient and ever-reliable as always, is here to help you keep laser-focus on the prize and your performance. Make the most out of your running mojo with Soleus’s GPS Pulse Bluetooth low energy (BLE) + HRM brainchild. This rechargeable superwatch, with its wrist-based HRM feature, allows you to view your heart rate without the need of a strap. Team that with its capacity to wirelessly upload all your data to

Distance (not to be confused with the drug)

the Soleus App. Also on board are this top timetracker’s Auto-Lap technology that automatically records laps based on your customizable distance, as well as its 30-meter water resistance function. The features you’ve come to expect, such as speed, pace, and distance trackers are still part of the package. Night-owl runners will love its electroluminescence (EL) backlight for full visibility in dark conditions, as well as its Night Mode that allows automatic light activation on evening runs. If you’re the kind who keeps going the distance and sticks with the program no matter what it is, but pulls the plug when the job’s done, this masterpiece timekeeper should be your go-to gadget. Soleus GPS Pulse BLE + HRM Available soon at L Timestudio

DON VELASCO

computer engineer; multisport performance coach and bike fitter; consistent podium finisher and triathlete, Team Sante Barley

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

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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 LEADOUT Ride behind the motorcycle simulating the pace of last 1 to 2 kilometers of a race, then sprinting out of the saddle towards a designated finish line. RIDE ‘TIL YOU DROP Ride behind the motorcycle simulating the race pace. Then after a given time, the motorcycle gradually accelerates and you try to hang to its slipstream.

ONE-MINUTE INTERVALS What other way to get faster than to hone the engine – you. Focus on all-out efforts of 20 seconds and then slowly work your way up to a full minute. Do these all-out efforts for 5 to 10 sets with 5 to 10 minutes recovery spins in between sets. These intervals will develop your anaerobic capacity, which are hard efforts that do not require oxygen and are above your VO2max. You should feel that there’s nothing left in the tank (really heavy on the legs) towards the end of each set. Having a long rest interval in between sets will make you fully recover and be able to hammer again on the next set. Such intervals help create a workout that’s more on the quality side rather than quantity. Efforts should feel that it’s 7 over 10 at the start, with 10 being the hardest effort that you can do. If you’re using a power meter, it should be more than 120% of your Functional Threshold Power (FTP).

HIGH-SPEED CYCLING TRAINING MAY BE THE KEY TO GAINING SPEED ON YOUR BIKE. BY SAUL ANTHONY I. SIBAYAN, MSS, TSAC-F oing faster on the bike differs from cyclist to cyclist. Some find they have the power to go fastest uphill, or on a descent, or manage to maintain a higher average speed to cover more distances quicker. As the road increases in gradient, it’s important to pay attention to your bike’s weight as well as your own body weight. By dropping your own (as well as your bike’s) weight, you improve your power-to-weight ratio (PWR), even though you didn’t improve your fitness. PWR is the actual performance of any engine or power source in relation to its weight – power output (in watts) divided by its weight (in kilograms). This is because with a higher PWR, the faster you’ll go – especially when the roads go up. Example: A cyclist weighs 90 kg and his bike’s weight is at 9 kg. He rides a 10-kilometer road with an incline of 5% (similar to the Sumulong Highway climb to Antipolo City). When he grinds the pedals with an average power output of 200 watts, his average speed will be at around 12 kph, and will cover it in around 50 minutes. But if he decreases his weight to 70 kg, and his bike to 7 kg (the Union Cycliste Internationale (UCI) bike weight limit is 6.8 kg), his average speed will be at around 15 kph and he will crest the climb in around 40 minutes. For descents, your guts and bike handling skills will be tested. The more aerodynamic your position is (as well as the gear that you’re using), the faster you’ll also be on both the flats and descents. It’s important to pay attention to your cornering and descending skills. These, as well as your aero position on the bike will help you get the most out of the effort that you’re putting on to the pedals. One of the beginner-friendly descents would be in Bugarin, Rizal. It has sweeping curves that aren’t blind and the gradient isn’t too steep. For those who are skilled in bike handling, you can try descending the Tanay-Sampaloc

road in Rizal (from Marilaque highway [aka R-6] down to Manila East road [aka R-5], or the Tagaytay-Talisay road (from the Tagaytay Rotunda down to Talisay – Laurel road). If you’re focusing on cycling sportives that cover very long distances, like the Audax Brevet Rides and Grand Fondos, pacing yourself is very important. Here are other ways on how you can go faster with training:

MOTOR PACING Motor pacing is basically riding in the slipstream of a motorcycle. This way, you can go at higher speeds as compared when you’re riding on your own or on a group. This simulates some of the hardest parts of a race, such as chasing down another cyclist who’s overtaken you, or you’re trying to bridge a gap in a fast group (normally all-out efforts of 20 seconds to a full minute), or the leadout train to the finish line that we normally see in flat road races in the Tour de France. Motor pacing is ideal when you’re training for your A-race, since it targets the training principle called Specific Adaptation to Imposed Demands (SAID). This principle states that the body adapts specific to the training stress or demands placed on it. Simply put, you improve on the things that you have been practicing on; you get better in sprints when you perform sprints, the same way with doing time trials, or climbing. Note: seek an experienced coach who knows how to motor pace well. Three ways that you can utilize motor pacing:

IMPROVING YOUR BIKE HANDLING WILL TRANSLATE TO FASTER SPEEDS.

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RIDE AT TEMPO Ride behind the motorcycle at a comfortably hard pace for a prolonged period of time. This “comfortably hard pace” varies from person to person. In 30 minutes, a fitter person can maintain 40 kph with a rating of perceived exertion (RPE) of only 5 over 10 while a weekend warrior feels that its 8 over 10 for the same speed. (For more about the 10-point RPE scale, check out http://wp.me/p7EMyI-1VV.)

FOCUS ON TECHNIQUE: RIDING AROUND CORNERS Improving your bike handling will translate to faster speeds. Pick a smooth line that will enable you to cut through the corner. You’ll be able to carry more momentum after making a turn, and you’ll be able to accelerate faster than others. Aim to ride low by holding your road handlebars on the drops and bend your elbows. This promotes a lower center of gravity, which helps you make tighter turns at higher speeds. This also brings your weight forward, adding more grip to the front tire. Don’t forget to drop the pedal of your outside leg in relation the corner and place pressure on it while leaning your weight towards the corner. Word of caution though, you should be doing such on roads with almost no traffic. Bike handling is something that’s usually neglected nowadays, as roads become more clogged with motorists, and training indoors is a popular alternative, especially when paired with a power meter and/or a heart rate monitor plus virtual training like Trainer Road or Zwift. Here are videos by the Global Cycling Network (GCN) on how you can improve your cornering skills: https://www.youtube. com/results?search_query=how+to+corner+%2B+gcn Just a word of caution when performing these workouts: You’ll be riding faster than your usual speeds. Find a safe place to ride, always be aware of your surroundings and use your common sense. When riding outside, safety comes first; and enjoyment will follow! SAUL ANTHONY SIBAYAN

is a faculty member of the Sports Science Department at the College of Rehabilitation Sciences, University of Santo Tomas. He got his Master of Sports Science degree through the United States Sports Academy, and had a mentorship at the Exercise Physiology Laboratory of the University of Alabama in Tuscaloosa. He is also a certified Tactical Strength and Conditioning Facilitator (TSAC-F) by the National Strength and Conditioning Association (NSCA). He has been into endurance sports for 14 years. For more information on science-based training, you may visit and like his Facebook page at http://www.facebook.com/ScientificEnduranceCoachingTraining.

PHOTO COURTES Y OF SHUT TERSTOCK .COM

FASTER ON THE BIKE? YES, YOU CAN!

RIDE WITH THE GANG Riding with your peers makes cycling very enjoyable. Look for a group that’s not too advanced from your current fitness level. This will enable you to ride along with them – and not get dropped. Aim to have a fast ride with them by taking turns riding at the front and sharing the workload against the wind every 10 seconds or as long as 2 minutes. Group rides can range from being a spirited ride to race pace. You can aim to ride the flats at tempo efforts then really push it during climbs, and vice versa, depending on the goals of the group.

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R E CO V E R Y

INJURY PREV ENT ION > R EST > R ELAX AT IO N > SEASON BR EAKS > DO W N TI ME

YOGA FOR RECOVERY BY SARA BLACK

'm neither a yoga teacher nor a yoga expert. But I have used yoga to recover from a multiple hip fracture due to a nasty bike crash while training for my relay team a few weeks before the Ironman 70.3 Asia Pacific Championships in Cebu last August 2016. The road to regaining my fitness level after losing mobility in my hip area was difficult. Practicing yoga played an intergal role in my

LIZARD

HOW TO DO IT: From a plank position, step your right foot forward to the outside of your right hand, and in line with both your hands. Lower your elbows to the floor while keeping your right knee as close as you can to your right shoulder. Keep your back leg engaged and sink in a little bit more to feel the stretch. BENEFITS: Releases and stretches hip muscle groups, quads and glutes. Feels especially good after a long bike ride or run.

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swift recovery. With the help of yoga, it took me only six weeks to walk again and 14 weeks to race in Bellevue Bohol 5150 last November and came fourth in my age group.

How does yoga help in recovery after injury?

It’s a low impact activity that increases flexibility and develops strength. It allows your muscles, that have either shut down or atrophied, to wake

slowly, at a pace that is safe and keeps you protected from further injury. It allows you to work on strengthening using your body weight, which gives just the right amount of progress so that you don’t feel bored or get discouraged. Yoga teaches you the value of perseverance coupled with patience. Since yoga is a practice you build on slowly, from the simplest version of a pose all the way to its most difficult and full expression, it’s a great psychological tool in mastering an athlete’s emotions. Too often we are in a hurry to reach our fitness goals and that is what results in injury. By developing our mental concentration and acuity, yoga helps us achieve our long-term goals. It trains us to hold back to move forward. It teaches you to have a high level of body awareness. With the slow deliberate stretches, you feel the most minute group of muscles in your body, and in the process, you learn to accept just how much you can push your body to its limits and when to back down. Even if you have not suffered from an injury, yoga has many benefits and aids in recovery from expected muscle wear and tear. Many of our muscles get severely tight from endurance training, and yoga is a great complement to help relax these. The deep stretching opens up the muscles, allowing increased blood flow and detoxification. Yoga teaches you how to breathe, allowing more fresh oxygen to enter your bloodstream, which in turn will help repair muscles on a cellular level, and promote muscular elasticity. Here are some of my favorite yoga stretches that I do to help release tightness from different muscle groups:

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DOWNWARDFACING DOG

HOW TO DO IT: Get into plank position and then take your hands about a hand print back towards your feet. Push your hips up and point your tailbone to the sky. Lengthen your spine. Relax your shoulders way from your ears to create space in your upper back. Microbend the knees and try to touch your heels to the floor. BENEFITS: Releases and stretches back, shoulders, calves, quads, hamstrings. Aligns spine and core. Good as a deep stretch and counter balance to any physical activity.

HIP JOINT MANDALA

HOW TO DO IT: From a downward facing dog, lift your right leg up to the sky for a three-legged dog. Bend the knee and bring your heel as close as you can to your bum while pointing your knee to the sky. Push evenly on both hands to make sure your weight is equally distributed. For a deeper stretch, try to look at your right armpit. Repeat on the other side. BENEFITS: Releases and stretches hip muscle groups, apart from muscle groups already loosened from downward facing dog. Feels especially good after a long bike ride or run.

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UPWARDFACING DOG

HOW TO DO IT: From a downward facing dog, go back into a plank position. Shift your body about an inch forward so that your shoulders are just slightly past your wrists. Lower your upper body while keeping your elbows tight next to your core, like you are doing a pushup. As your body brushes the floor, push your shoulders up and back so that you are in a mini back bend. Keep your legs strong with the thighs off the floor. Chin up and look slightly above eye level. BENEFITS: Mini backbend to release tension from back and shoulders from swimming. Stretches hamstrings and glutes.

SARA BLACK Photographer; triathlete; yogi; sailor; wellness advocate

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THE REEL-TO-REAL TRIATHLETE TEXT BY NATHANIEL T. DELA CRUZ | PHOTOS BY JIJO DE GUZMAN

e remembers well his moment of defiance.

Jake Cuenca’s baptism of fire was in the cold, deep waters of Subic Bay. Julius Caesar crossed a shallow river to march against enemies he is fated to subdue; Jake swam the open sea to face an enemy he hopes to vanquish. “My fear is open water. I was really afraid.” Dread is thick and palpable in Jake’s voice. It intensifies with the recollection of a recent experience he’ll probably never forget for the rest of his life. “I was getting kicked. I was drowning. I panicked.” Jake thought he would never come out of it alive.

important facet of triathlon: biking, which was not even a recreational activity for Jake. He was expected to make the leap from casual rider to competitive cyclist in weeks. “My teammates told me how to be a strong cyclist. They showed me how it is done,” said Jake. Bike training was intense but generally uneventful, and soon, Jake was confident on two wheels. The last part of his six-month training was running, which he considers his strongest suit. He has years of cardio chalked up, thanks to football and basketball. Soon, it was time to race. It was the routine pre-race day busy-ness, but all Jake could remember was feeling restless. Excitement flooded his entire body.

A THESPIAN’S TRIATHLON TRYST

Jake, 29, is sporty and athletic. He plays basketball and football. What he is not is a swimmer —at least not until six months ago. Deficient in this piscine element, he immediately shunned waterborne activities, including triathlon. “I’ll never do triathlon. Triathlon was something I never saw myself doing.” But something happened that persuaded Jake to reconsider. “They offered me a project, a soap opera.” Jake agreed to play the character of Carlos for the yet-to-air romance teleserye Ikaw Lang Ang Iibigin. In this series, Carlos is a decorated triathlete—accomplishments that add gravitas to an already brash, confident man. Jake knows that it’s easy to look like a triathlete. The self-confessed method actor was concerned though that he wouldn’t come across as convincing as he wanted to be if a stunt double did his triathlon takes; if triathlon was alien to his own being. He wasn’t about to depart from his artistic approach now. “I take my roles very seriously. I am committed to the role, and I started training,” said Jake, who was determined to rise to the occasion. “Before the show airs, I would have done a triathlon already.” This was Jake’s bold pronouncement back in mid-2016. “The first two months were difficult. I spent three months learning how to swim. I put so much time and effort training how to swim,” said Jake, who was clearly outside his comfort zone. He was scared. “I didn’t even go to the deep end of the pool,” Jake admitted. As soon as he was satisfied with his swim training, he focused his attention on another

TRIATHLON WAS SOMETHING I NEVER SAW MYSELF DOING.

swimmers descended upon the water en masse and in earnest. “I knew I was going to have problems with it. I knew it was going to be hard. Iba eh, when you are getting kicked, getting pulled,” said Jake. Engulfed in the dreaded “washing machine,” Jake was fast losing composure. “I almost quit thrice. I was going to give up, but I told myself, Huwag. Huwag. Huwag.” It took Jake 24 minutes and 11 seconds to finish the 750-meter swim. Caleb Barlin, who dominated the Sprint M 20-Over, only needed 13 minutes and 26 seconds. Jake, making up for lost time by pedaling hard and running fast, made the cut for top 20 with a total finish time of 1:30:40. “I thought I was going to crack top 10. I was really hoping to crack top 10,” said Jake. Still, for the De Rosa ambassador, finishing a triathlon for the first time is nonetheless an exhilarating experience. That there is nothing but superlatives for Jake as he tries his best to express how he truly feels says it all: “The closest thing I have to that feeling is winning an award for acting. When you cross the finish line in triathlon, even though you have a coach and teammates, it is all you. Once you finish, you get the feeling that you are proud of yourself. It’s an amazing feeling. To finish a triathlon is so fulfilling.”

TURNING THINGS AROUND

TRIBULATION ON HIS FIRST TRY

His first ever triathlon was just last January 29: the Subic leg of the National Age Group Triathlon (NAGT). He was signed up in his age-group for the sprint distance—750-meter swim; 20-km bike; 5-km run. This newbie was off to an auspicious start. “The water was perfect,” Jake remembered, vividly recalling the sight in front of him as he and the rest of the field were getting ready to race. He was a bit anxious but remembering the months of swim training he did, put him at ease. “I usually swim double this distance,” said Jake. He was confident that things would go by his training playbook. Fate had other plans. As soon as the participants competing in the Sprint M 20-Over were given the green light, the once-tranquil sea began to thrash as eager

Until early last year, Jake was certain that triathlon was not his sport. Today, he is a man with a completely different resolve, and his change of heart is now a mere footnote to a more compelling narrative, and at its core is a life lesson that can inspire and empower. He did not only embrace triathlon, but more importantly, he embraced transformation: body, mind, and spirit. Now, Jake Cuenca is focused, fit, and most importantly, free from many things that saddled him in the past. His freedom from his fear of open water was just the beginning. “I don’t have that fear of water anymore. Now when I swim, it’s almost like meditation for me.” The Corsa Cycle PH-Team De Rosa member is free from the previous lifestyle that could have potentially harmed his well-being in the long run. Now he sleeps early, rises early, exercises daily, and eats right. “It is not just about the race, but what it entails in life. It turned my life around. I see myself doing things I never thought I was capable of doing.”

ITâ&#x20AC;&#x2122;S AN AMAZING FEELING. TO FINISH A TRIATHLON IS SO FULFILLING.

ake is free from distraction, and triathlon provided a new focus in life. “You don’t want to try too many things and be mediocre. Right now, I am a triathlete and I am devoting my time into it. That is the only sport right now that is on my mind.” Jake will compete in the Pilipinas Duathlon Series 2017 Leg 1, his first duathlon, on March 5. A week later he will be in Subic for the Century Tuna Ironman 70.3 Subic Bay. Corsa Cycles PH – Team De Rosa fielded two teams for the relay race. Jake was tapped for the bike leg, and he is more than happy to play the part, buoyed by the presence of helpful friends like Gerald Anderson and supportive sponsors. “What the team wants for us is to reach our full potentials as athletes,” he said. The 70.3 Subic Bay bike course is notorious for its hills, and Jake is focusing his training on this challenge by including rides up and down Tagaytay. He's targeting a finish time of 2 hours and 30 minutes for the 90-km bike. "I'm putting everything out there. I'm in it to win it," he says. Because Jake needs to up his bike game for the duathlon and the relay of the Century Tuna 70.3, he’s doing more cycling. He says he enjoys his Ride Revolution spin sessions because it’s fun. He gets to see the results when he tests his legs’ endurance during long rides with teammates. “My workouts must complement my triathlon training.”

I'M PUTTING EVERYTHING OUT THERE. I'M IN IT TO WIN IT

His next triathlon will be in April at the NTT ASTC Subic Bay International Triathlon (SubIT). This will be his first Olympic-distance race, a 1.5-km swim-40-km bike-10km run. Jake will return to Subic more prepared than ever. “Now I know what to expect. I know how to strategize better when it comes to the swim. I know the things I have to avoid when I’m swimming. I know what pace I’m going to have.” Jake feels free from the encumbrance that limits the human experience. “If you have the passion, you can do it,” he says. Discovering his own inner strength and resolve through triathlon is the message he wants to share with anyone willing to listen and ready to begin. He’s unafraid to go big on his dreams. “It is my goal to reach the podium. That is something I’m going to do, with a lot of time, and with a lot of hard work.” Encountering a sport he consciously avoided wasn’t a cruel twist of fate after all. Jake himself confesses that the TV project and triathlon, in retrospect, are godsent. He acknowledges it, vis-à-vis the admission that the path towards self-actualization was far from easy. Jake radiates enthusiasm at the mention of triathlon. And we’ve no doubt the audience will see the soul that genuinely lives and breathes triathlon. Once the soap opera ends and he is Carlos no more, Jake is sure that he will still remain a triathlete. “I see myself doing this for the rest of my life.”

JAKE'S JOURNEY TO TRIATHLON

Jake with fellow Corsa Cycles teammate Gerald Anderson on a training ride last July 2016

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Six months after, Jake is in race-mode in his first-ever triathlon, a sprint distance at the National Age Group Triathlon in Subic, where he came in top 20 in a very competitive field.

You never forget your first. Boosted by his strong finish, Jake looks forward to his next individual triathlon, this time, an Olympic distance, in April 2017.

B I K E P H OTO (C E N T E R) CO U RT E S Y O F A L A N FA B R I C A N T E (I G : I A M FA B R I C A N T E ); I N S TA G R A M P H OTO S U S E D W I T H P E R M I S S I O N F R O M J A K E C U E N C A

A ROLE INSPIRED HIM TO TAKE UP A SPORT THAT REQUIRES COMMITMENT. JAKE CUENCA'S IMMERSED HIMSELF IN TRIATHLON AND HE ISN'T ABOUT TO STOP JUST YET.

SUBIC BAY, HERE WE COME! FIRST-TIME AND RETURNING TRIATHLETES SHARE WHY THEY LOOK FORWARD TO RACING THE CENTURY TUNA IRONMAN 70.3 ON MARCH 12, 2017

XANDER ANGELES AGE GROUP: 40-44 TEAM: TRISIXFIV 1st-timer (individual), Century Tuna Ironman 70.3; did the bike leg for relay team in the same race 2015 THE CHALLENGE: the dreaded uphill ride to Tipo road LOOKING FORWARD TO: the underpants run before the actual race WEEKS/MONTHS SPENT TRAINING FOR CT IRONMAN 70.3 2017: Two months; started 2nd week of January PREPARATIONS DONE: Swim every other day. Bike twice a week and run daily. CAN’T RACE WITHOUT: PSI customized Aerosuit (swim); Trek Speed Concept Tri Bike; HOKA Cliftons (run)

TOM NAVASERO P H OTO S CO U RT E S Y O F J O H N P H I L I P D U E Ñ A S , X A N D E R A N G E L E S , G E R W I N O N G , VA N J E N D AYA , K R I S K A S TO . D O M I N G O , B U B B L E S PA R A I S O , A N D TO M N AVA S E R O .

AGE GROUP: 55-59 TEAM: Team Red Cross; finished 2014 Century Tuna 5150 (3:41:07)

JOHN PHILIP DUEÑAS CATEGORY: Filipino Elite TEAM: Motor Ace Kawasaki; 2nd year of joining this race; 6th place, 4:47:12 (2015) THE CHALLENGE: The bike leg. Last year, I had a hard time managing the headwind and crosswind and ended up with leg cramps LOOKING FORWARD TO: Improving my time from last year. WEEKS/MONTHS SPENT TRAINING FOR CT IRONMAN 70.3 2017: Two months

LOOKING FORWARD TO: The bike course. I love hilly races. WEEKS/MONTHS SPENT TRAINING FOR CT IRONMAN 70.3 2017: My usual training duration is 2 months, but this year, I only started my training on the first week of February. PREPARATIONS DONE: Developing endurance with quality speed intervals. CAN’T RACE WITHOUT: Aqua Sphere K180 goggles (swim); and Garmin 920XT; Giant Trinity Advance SL, Rudy Project Wing 57 helmet, Rudy Project Rydon Clear Lens shades, Scott Tri Pro cycling shoes (bike); Compressport socks and calf compression, ON Cloudsurfer running shoes (run)

LOOKING FORWARD TO: do a PR WEEKS/MONTHS SPENT TRAINING FOR CT IRONMAN 70.3 2017: Since January 2017

CAN’T RACE WITHOUT: TYR goggles (swim); PARLEE TTi bike, ENVE racing wheel set; and Newton Distance shoes (run)

forward to seeing old friends and it’s another well-organized race by Sunrise Events. WEEKS/MONTHS SPENT TRAINING FOR CT IRONMAN 70.3 2017: 2nd week of February

CAN’T RACE WITHOUT:2XU swim speed suit (swim); Cervelo P5X (bike); and Zoot Men’s Ultra Tempo 6.0 running shoes

THE CHALLENGE: The run course especially going to Dungaree Beach

THE CHALLENGE: Swim training in a cold pool in January and February; hectic office schedule since 1st quarter of the year is when companies close their books.

CAN’T RACE WITHOUT: Garmin Fenix 3; Aquasphere goggles (swim); Blue Triad SL Limited Edition (bike); Asics Tartherzeal 4 (run)

LOOKING FORWARD TO: It’s my first 70.3 for the year. I’m looking

TEAM: Masumax-Unison; 3rd year of joining this race; 4th place, 2015 (6:13:17); 2016 (6:16:33)

TEAM: Century TriHard 3rd year of joining this race; 5th place, 6:30:44 (2015); 4th place, 6:10:27 (2016)

PREPARATIONS DONE: 3x a week swim, 2x a week bike, 3x a week run

PREPARATIONS DONE: AM: 1 hour pool swim, PM: back-to-back spin classes at Electric Studio and alternate swim with run every other day; 5-hour train session on Saturday and Sunday.

AGE GROUP: 20-24

AGE GROUP: 45-49

PREPARATIONS DONE: I’m focusing on the bike segment by doing more hill repeat workouts, since the Subic 70.3 route is a more of an up-and-down course.

THE CHALLENGE: Making time to train while managing my company.

GERWIN BRYAN ONG

MA. EVANGELINE ENDAYA

BUBBLES PARAISO AGE GROUP: 30-34 TEAM: Gotta Century Tuna Ironman 70.3 2017 is her first-ever half-Ironman distance THE CHALLENGE IN TRAINING: Not being able to run for three weeks because of shin injury; overcoming fear of the water after near-drowning incidents when I was younger LOOKING FORWARD TO: Seeing how far I can push my body. I’ve only done two Olympic distance races and have only recently learned how to swim. WEEKS/MONTHS SPENT TRAINING FOR CT IRONMAN 70.3 2017: Since January 5. But since I’ve been nursing a shin injury for the past 2.5 weeks, I haven’t been training as hard as I should be. PREPARATIONS DONE: My coaches Ige Lopez and Noy Basa adjusted my training programs because of my injury. I’m also doing a lot of yoga. It helps with the mental toughness needed for this sport. CAN’T RACE WITHOUT: Aquasphere Kayman goggles (swim); Trek 2017 Speed Concept (bike); Adidas Pure Boost ZG (run)

KRISKA ROSE M. STO. DOMINGO AGE GROUP: Female 25-29 TEAM: David’s Salon 3rd time joining this race; 2nd place AG (6:08:23) in 2015; clocked in at 6:25:47 in 2016 THE CHALLENGE: Gain confidence racing a 70.3 distance on the same level I feel about an Olympic distance. No bonking and completing the race in decent time. In 2016, I cramped during the run after I missed my order of nutrition during the bike. I exerted more effort than I should’ve during the bike leg. LOOKING FORWARD TO: Seeing if I did improve from the same race in the past two years and if my training is effective. WEEKS/MONTHS SPENT TRAINING FOR CT IRONMAN 70.3 2017: Since January. PREPARATIONS DONE: Learning from 2015 and 2016, I made sure that my training program for 2017 will be even for all three disciplines. For the pre-season (September to December), my training focused on muscle building and strengthening, ranging from trail running to spin classes, kettlebells, and circuit training. I added on mileage for the swim, bike, and run by January. CAN’T RACE WITHOUT: Funkita Midnight Rider goggles (swim); Specialized Transition 2015 bike, Enve Wheelset, Sidi T3 bike shoes, Oakley Radar shades, and Bontrager Ballista Helmet (bike); New Balance Fresh Foam shoes (run)

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SOLEUS RUNNING DANCE FEST: SABOR LATINO 100% WITH WILLIAM FLORES

FEBRUARY 4, 2017 L SM MALL OF ASIA PHOTOS COURTESY OF REGGIE CRUZ/RUNNING PHOTOGRAPHERS.

Peruvian international dance sensation William Flores was in Manila for a series of master classes and workshops, and to grace the Soleus Running Dance Fest on February 4. Flores led 1,500 participants in a 90-minute power-packed dance session called “Sabor Latino 100%”. The session followed the 5K, 10K, and 21K run events. Sabor Latino 100% is Flores’ brainchild, a combination of the some of the many dance disciplines he learned since he was 15—cumbia, a folkloric rhythm-and-dance from Colombia; reggaeton, a Puerto Rican dance influenced by hip hop, Latin American and Caribbean music. These dances incorporate the grace of ballet, the expressive style of modern dance, jazz, hip-hop, Cuban salsa, and the merengue from the Dominican Republic. “Dancing is my life. If you like something, you will work for it. I worked 24 hours perfecting my brand of dance. This is my passion,” Flores said. Judith Staples, Soleus marketing manager; Eric “Eruption” Tai, former member of the Philippine Volcanoes, Prince Paltu-Ob and

Madelle Paltu-Ob, professional Zumba instructors were among those who shared the stage with William Flores and gamely showed off their dancing prowess. Prior to the Soleus Running Dance Fest, Flores was introduced in a press conference as Soleus’ first ever “Dance Athlete”. The occasion is “an incredibly exciting time for Soleus” as the global watchmaker expands to launch a series of fitness devices this 2017, said Staples. The devices include a range of features such as step counters and heart-rate monitors. “At Soleus, we create a world where people activate passion and build community in their lives through their sport by making stylish, easy-to-use timing and fitness devices so people can be more joyful in the moment while they work out,” said Staples. Flores is on an Asian tour that includes SIngapore, Japan, Hong Kong, Malaysia, Nepal, and Indonesia. Check out William Flores’ videos by subscribing to his channel www.youtube.com/ user/williamfloresTV.

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