SBR SG February 2015

SBRmagSG

10 TRIATHLON ESSENTIALS FOR BEGINNERS

P P 1 8 3 4 7/ 1 2 / 2 0 1 3 (0 3 3 7 2 0)

FEBRUARY 2015

SINGAPORE NUTRITION

EATING FOR RECOVERY EXPERT ADVICE

CREATING & EXECUTING A TRAINING PLAN RECOVERY

RECOVERY FROM TRAINING

STRENGTH & CONDITIONING SPECIAL

+ EXPLOSIVELY EFFECTIVE WORKOUTS FOR BEGINNERS, INTERMEDIATE AND ADVANCED ATHLETES +

09

M C I ( P) 1 2 7/ 0 9/ 2 0 1 4

17

editorial team

MIKKE GALLARDO c r e at i v e d i r ec t o r

SARAH MORAN r eg i o n a l e d i t o r i a l co o r d i n at o r

RAIZA CABUGWANG e d i t o r i a l a s s is ta n t

DARLANNE SUE ONG

j r . a r t d i r ec t o r , i n t e r a c t i v e e d i t i o n s

SAUL ANTHONY SIBAYAN SEAN SIM co n t r i b u t i n g e d i t o r s

JING LEJANO co p y e d i t o r

MOI YAMOYAM HARVIE DE BARON JOSEPH LEGASTO co n t r i b u t o r s sales and marketing team

KAREN ODCENADA &

r eg i o n a l m a r k e t i n g co n s u lta n t

d is t r i b u t i o n

production team

EDEN BAYSIC

r eg i o n a l p r o d u c t i o n co n s u lta n t

18

MA. FRANCHESCA KATHRYN REYES p r o d u c t i o n s u p e r v is o r finance, admin and it

FAITH PAGUIRIGAN

f i n a n c e a n d a d m i n s u p e r v is o r

MA. LEONORA MASAGCA d is b u r s e m e n t a n a ly s t

JAROLD SAMBO i t s u p e r v is o r

LITO TOLENTINO & a d m i n a s s is ta n t

it

CHARITO CIRIACO l i a is o n o f f i c e r executive

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN d i r ec t o r s

LURISA ANN VILLANUEVA r eg i o n a l o p e r at i o n s co n s u lta n t

02

INSIDE:

Swim Bike Run Singapore is published by New Leaf Community Media Solutions Pte Ltd. Reg. No. 201321122H 21 Merchant Road #04-01 Royal Merukh S.E.A. Singapore 058267 Tel: +6562591228 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 Pte Ltd. The views and opinions expressed in this magazine are not necessarily those of New Leaf Community Media Solutions Pte Ltd. For comments, feedback, and advertising inquiries contact: sbr@newleafmedia.com.sg © 2014 New Leaf Community Media Solutions Pte Ltd. All Rights Reserved.

04

ON THE COVER

{02} GEAR GUIDE {04} EXPERT ADVICE {05} NUTRITION & DIET {06} RECOVERY {07} STRENGTH

& CONDITIONING {19} EVENT LISTINGS

cover photo from : SHUTTERSTOCK.COM

SBRmagSG

Printed by Image Printers Pte Ltd. Distributed by Region Periodicals Distributor Pte Ltd

For comments, feedback, and advertising inquiries contact: sbr@newleafmedia.com.sg

OFFICIAL MEDIA OF KDF MILLENNIUM RIDE 2014

OFFICIAL PRINT MEDIA

OFFICIAL TRAINING PARTNER

PARTNER IN SPORTS

OFFICIAL MULTISPORT MAGAZINE

1

ROOKIE REQUISITES START STRONG WITH THE HELP OF THESE PREMIER BEGINNERS’ GO-TO GEAR.

GARMIN FORERUNNER 220 Don’t dally on purchasing a timetracker that’s less than what you precisely deserve.

Go with the Garmin Forerunner 220, your running essential that’s simple enough for beginners but works like a true pro, thanks to its accelerometer feature that gauges distance and pace, especially when running indoors, and its real-time live tracking and social media sharing via the Garmin connect mobile app to give you that much-needed post-run encouragement from loved ones.

Price available upon request www.garmin.com.sg

HAMMER GEL Never forget to stash this gel genius in your tri bag to spike up your tri performance and prolong your energy without the unnecessary sugar rush.

It is made with real fruit and wholesome ingredients, is vegan-friendly, and is glutenand MSG-free so no need to fear about sabotaging your diet.

S$2.50 (single) bikeplus.com

SPEEDO TRI-EVENT FULL SLEEVE WETSUIT Your entry to the swim-bike-run realm may be quite daunting and dragging, and that’s totally understandable. Weaken your worries by wearing the Speedo’s Tri-Event Full Sleeve wetsuit--the Speedo brainchild that’s made of high quality neoprene for ultimate comfort and buoyancy and features flexible underarm panels to aid you in moving freely while braving the open water.

Price available upon request planetx.co.uk (for shipping)

2

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

ADIDAS DURAMO 6 Make your running debut a smooth and easy journey by having a pair of this snug Adidas creation that’s a charmer for having an open mesh upper for maximum breathability and welded three-stripes for seamless fit and stability.

S$99.00 shop.adidas.com.sg

FELT B16 From advanced aero bars to lavish-looking wheels, bikes can cost as much as a sub-compact car. Good news is none of these are really required, especially when you’re just starting. With Felt B16’s mix of Shimano and FSA components that maximizes a rider’s performance and deep section wheels that offer world-class aero benefits, you can achieve value for your money sans skimping the quality of your ride.

Price available upon request feltbicycles.com/Singapore.aspx

PHOTOS COURTESY OF PLUTOSPORT.COM, EXPEDITIONFOODS.COM, RACEZONE3.COM, WWW. FELTBICYCLES.COM, AMAZON.COM.

BY RAIZA CABUGWANG

RUDY PROJECT FIREBOLT The Firebolt is equipped with the most advanced Rudy Project ergonomic solutions for an eyewear to provide stability and unmatched comfort. Its temple tips with antislip rubber insert bind the glasses firmly to the face and prevent them from falling off in even the most energetic stretches. It also earns extra points from its adjustable nosepiece which provides outstanding comfort and offers an exceptional fit for any shape of face.

Price available upon request rudyproject.com.sg

PHOTOS COURTESY OF IMGKID.COM, KEYPOWERSPORTS.SG, WWW.WIGGLE.CO.UK, ROSEVERSAND.DE.

SPEEDO VANQUISHER Ace the swim phase in your first tri attempt? Why not, when you’re accompanied with Speedo’s take on a goggle that renders a spot-on and sleek inner eye fit via its G.O. FIT™ System.

S$25.89 www.axtrosports.com

NATHAN WAIST PACK – TRIANGLE With its fully adjustable, one-size-fits-most nylon belt feature, a featherlight insulated bottle holder, and a gusseted mesh pocket for smartphones and keys, this waist pack wonder makes carrying hydration and essentials a walk in the park.

S$29 keypowersports.sg

NATHAN ROAD TO RUN BOTTLE Combat dehydration amid battling for that most-sought after podium or First Finisher’s Medal with Nathan’s Road To Run Bottle. Its doublewalled construction keeps fluids cooler 20% longer than other insulated bottles while its integrated reflective fabric offers 360-degree reflectivity for visibility in low-light conditions.

S$17.90 keypowersports.sg

RUDY PROJECT WINDMAX Maximize your fullest potential with this helmet that has full-on fantastic features, you would wish you have discovered it way back. Weighing just 220 grams and incorporating the state-of-the-art Fibratek Geometry technology, this helmet combines extraordinary lightness with guaranteed protection.

Price available upon request rudyproject.com.sg

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

3

EXPERT ADVICE

O U R PA N E L O F E X P E R T S A N S W E R S YO U R M O S T P R E S S I N G T R I AT H LO N D I L E M M A S

Do’s and don’ts IN TRAVELING FOR AN OUT-OF-TOWN RACE

(whether you’re going solo are as a couple!)

Do not burn out in the first quarter and suffer for the rest of the season. Build up slowly, and train through your tune-up races without making a big fuss.

Always use a race checklist.

I have a friend who has hers laminated and always stuck inside her tri-bag.

THE EXPERT

The important concepts to consider are: a. Abilities and aspirations of the athlete.

What is his current level of fitness, what amount of work is he willing to do, and what are his goals? b. Time and lifestyle constraints and how we can work around them. c. Proper periodization. If the athlete has prepared the right way, progressively over a prolonged period, then success is a real possibility. d. Nutrition should also be addressed.

A lot of times even the best trainers can be undisciplined with the way they eat.

Some overdo it, some do not eat enough, a lot just have no idea what to eat. e. Include strengthening sessions where necessary, especially in the base period of the program. f. Other things to consider are: typical training environment, access to facilities, training companions?

These are small, day-to-day things, but they do spell the difference between performing well and getting by satisfactorily.

4

How hard should I train

during the first quarter of the year? What should I take into consideration? a. A lot of major races have now shown up very early in the year in the Philippine calendar. If you are registered for any of these, then you should have been training in the last quarter the year before, so you can easily do the harder/ longer sets required in the weeks leading up to these events. b. However, some (including myself) use certain races as part of their training for something else later in the year. If you’re doing that, then my advice is: Don’t burn out in the first quarter and suffer for it the rest of the season. Build up slowly, and train through your tune-up races without making a big fuss. c. Keep in mind though, that although these may be “just” tune-up races, some of these are long enough to give you a lot of fatigue, so it’s still wise to take it easy for a couple of days after. You can schedule this as your easy week in your training program.

Find out the weekend timetable from the race organizers, so that you do not miss any important things such as bike check-in cutoff, race packet pick-up, race briefing, and last but not the least, your wave start.

Book in advance a hotel/ resort, which is in close proximity to the race venue (as much as your budget can afford it).

There’s nothing like waking up next to the start line.

Traveling with your favorite music, books reading material can help while away the long hours of waiting.

Wear compression for travel underneath comfortable clothing and hydrate well throughout your flight.

COACH ANI DE LEON-BROWN Coach Ani de Leon-Brown, Philippine triathlon team’s High Performance Coach and 11-time Ironman-distance finisher. Coach Ani is married to triathlon Coach Dan Brown. He is a 23-time Ironman distance finisher, Ultraman Hawaii World Championship 2006 6th place finisher. Dan has also coached both the Philippine and Korean National Triathlon Teams. They have a son, Dash.

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

SHUT TERSTOCK.COM

What’s the most important concept in creating and executing a training plan?

Bring nutrition and hydration that you are accustomed to if you are very picky (or if your stomach is) as you cannot ensure these will be available at the race venue.

NUTRITION & DIET

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

Eatin g for R e c o v e ry

Knowing your fatigue levels will help you decide if you should be training more or if you are training enough and if you are resting and recovering enough.

EATING HIGH VALUE NUTRIENTS DURING THE NEXT 24 HOURS

WHAT IS FATIGUE? The usual way of identifying fatigue is through qualitative measures. It’s as simple as feeling really tired. Whether you lacked sleep the night before, or you feel like you haven’t had enough rest, fatigue can greatly affect your performance during training and racing. Because of this, it’s important to know if you’re over-fatigued. More than just basing tiredness on your “personal scale,” there’s a way to find out, quantitatively, what level of fatigue you are feeling.

Why should you even quantify fatigue? Knowing your fatigue levels will help you decide if you should be training more, or if you are training enough, and if you are resting and recovering well.

THE “QUANTITY” OF FATIGUE In the absence of high-tech laboratory tests, there’s a simple technique you can do at home using your heart rate monitor, a device almost all endurance athletes own.

Identify your resting heart rate. Your resting heart rate (also known as the basal heart rate) is best measured when the training volume is low (such as the start of the year), when there is no lack of sleep and no additional stress factors. Once those conditions are satisfied, the next step is to measure your resting heart rate first thing in the morning, before you jump out of bed on a rest day.

Take note of what the average value is over a 10-minute period because you will need this to be able to identify your fatigue levels on succeeding days.

On days when you feel more tired than usual, you can take your resting heart rate again, first thing in the morning.

Compare the value of your basal resting heart rate to the most recent one. The higher the difference from your basal measurement, the higher your levels of fatigue. Triggers of fatigue such as overtraining, undernourishment, lack of sleep, not recovering enough will elevate your resting heart rate.

WHY FATIGUE IS A GAME-CHANGER In every sport, the overall condition of the athlete is taken into account to know whether the athlete performed at his or her best. Knowing your fatigue levels will help you adjust certain aspects of training to be able to perform better on training days, and, most especially on race day. Fatigue is cumulative. If you don’t adjust certain aspects then fatigue will just keep accumulating until one day, you’re down and you just don’t know what hit you.

If you can adjust your sleeping habits or your training load when your fatigue levels are high, then you might have a better race day. However, the best adjustment you can make is how you recover. Recovery is not just about resting, it’s also about the kind of food you eat after training sessions. Ask yourself, are you feeding your body the right types of food to be able to recover the best way possible?

SWIM BIKE RUN SINGAPORE |

GETTING ENOUGH SLEEP

Sleep is a natural fatigue neutralizer. By making sure you get enough (each person’s enough is subjective, although 6-8 hours is great) sleep, you help your body recovery better and faster.

Quality REM sleep is also scientifically proven to help the body heal.

SKIPPING THE JUNK

As much as it is tempting, try your best to avoid eating junk and fast food when training and racing. These types of food slow down your recovery process instead of helping your body heal. By choosing to eat the right type of food, you might be able to race your personal best. Keep that in mind the next time you feel like reaching for a bag of chips or ordering a burger meal.

SHUT TERSTOCK.COM

QUANTIFYING FATIGUE

EVERY ATHLETE HAS EXPERIENCED FATIGUE, BUT HAVE WE EVER ASKED HOW THEY ARRIVED AT THAT CONCLUSION? BY HARVIE DE BARON

When you have heavy training sessions, you should watch what you eat during the next 24 hours. This starts as soon as you finish your training session.

Make sure you eat high value nutrients to help your body recover from rigorous training. Eat whole foods, fresh fruits, raw salads and other food that can contribute to recovery.

Harvie de Baron, a triathlete of 10 years, is the founder of The Baron Method. He formalized his love for Sports Nutrition through a diploma from Oxford College (with high distinction). www.baronmethod.com behealthy@baronmethod.com

www.swimbikerunmag.sg

5

RECOVERY

I N J U RY P R E V E N T I O N • R E S T • R E L A X AT I O N • S E A S O N B R E A K S • D O W N T I M E

SUPPRESS

STRESS WITH THESE EASYTO-USE MASSAGE EQUIPMENT

Recovery is always an essential component in a successful training program in order to achieve your race result objectives.

RECOVERY FROM TRAINING

TRAIN HARD, BUT RECOVER GENEROUSLY. RECOVERY IS AN INTEGRAL PART OF YOUR TRAINING PLAN. BY JOSEPH LEGASTO The multisport community is made up of both extremely hardcore triathletes and those that simply enjoy the fitness gains from the triathlon lifestyle. If you are the former, you should never discount the benefits of recovery.

Recovery is always an essential component in a successful training program in order to achieve your race result objectives.

Tough workouts that leave you fatigued are essential to hitting your training goals. But so are days and weeks when you’re at rest. It’s easy for athletes to think that if they are going hard, they are getting fitter. That is not necessarily true. Extreme stress

TO EAT OR NOT TO EAT BEFORE A WORKOUT

BY HARVIE DE BARON

6

SWIM BIKE RUN SINGAPORE |

from hard workouts creates the condition for physical adaptation.

And adaptation happens during recovery. If you don’t hit the best stress-to-recovery balance, you aren’t training effectively.

Consuming carbohydrates during your diet after your workout is still the best solution to restore any lost glycogen (stored sugar in your muscles that they use for fuel). A long and hard workout depletes your glycogen, and you need to replenish these stores if you want to have a productive workout again the following day.

More recovery also means more efficient training. It means

recovering when you need to recover and training hard when you need to push yourself hard, and not just trudging through endless hours of junk mileage just to log in the distance. It would be a mistake to measure yourself by training volume rather than the results of your training.

Train hard, but recover generously. In pursuit of happiness and triathlon balance, remember to allocate quality time to other things that matter: family, career, and other hobbies. Make the most of the off-season!

JOSEPH LEGASTO Greenhills Triathlon Team member Manager- Corp. Strategy for San Miguel Corporation www.greenhillstriteam.com

Have you ever had that bloated feeling in your stomach during a workout? Chances are you ate too close to the start of your activity. Food that needs to be chewed has to go through your digestive tract before it can be converted as glycogen to be used as energy. With this in mind, it is best to eat your last meal about 2-3 hours before your workout, depending on how your body converts food. The less processed the food is (i.e oily food, processed meats, fast food, etc), the quicker your body can digest it and the faster it can be converted into glycogen stores. Taking some fresh fruits and a glass of coconut juice about two hours before the start of training can be a good idea. The more intense you expect your workout to be, the longer the gap should be between your last meal and the start of your workout.

www.swimbikerunmag.sg

THE STICK

Yes, we know. You want to stick to your holiday plans but sometimes you have to listen to your body, too. When the aches and pains strike and booking a masseuse isn’t an option because of time constraints, The Stick is your reliable friend. It has a suite of strain-reducing features including the ability to eliminate muscle soreness and pain, prevent Injuries, shorten recovery, and increase flexibility and strength. Who needs a masseuse, when you have this all-in-one stress reliever?

WWW.THESTICK.COM

SHUT TERSTOCK.COM. THE FOOT WHEEL AND THE STICK PHOTOS COURTES Y OF PERFORM ANCEBIKE.COM AND A M A ZON.COM

THE FOOT WHEEL Your feet must be complaining now from all that mall-hopping. The Foot Wheel is coming to your rescue. Developed to soothe tired, achy feet, this foot-fairy is capable of stretching and relaxing the plantar fascia (the thick tissue on the bottom of the foot) and diminish myofascial trigger points.

Just roll it back and forth under your foot, and you’re ready to run and shop once more.

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS BEGINNERS

GLUTE BRIDGE PROGRESSION

SPEED UP! BE A BETTER, FASTER RUNNER IN 2 EASY EXERCISES

In previous issues, we featured the exercise progression for the step-up and split squat exercise.

Here are two additional exercises that can help unlock your potential of becoming a better and faster runner and triathlete.

1

GLUTE BRIDGE PROGRESSION

01 Lie

down on the ground with your face up and arms on the side for stability. Bend your knees with only your heels touching the floor.

02 Lift your hips off the floor until your knees, hips, and shoulders are in line.

Focus on squeezing your butt while doing the movement.

03 Hold for 2 to 3 seconds. Return to the starting position and repeat 12 to 20

The muscles of your butt are known to be the powerhouse of your hips, which translates to your legs.

Their main function is to bring your hip to the back. This happens during the push out phase of running.

2

times depending on your current fitness and strength level.

LEVEL 1 HIP LIFT: Learning the movement, promotes glute strength

LEVEL 2 GLUTE BRIDGE: Static hip stability 01 Follow

steps 1 and 2 of the hip lift exercise. goal is to hold the position for 30 seconds. You can break down the time to 3 sets of 10-second holds, and then move to 2 sets of 15-second holds, and so on.

Again, how long you can hold this position depends on your current fitness and strength level.

02 Your

BENT-OVER ROW PROGRESSION LEVEL 1 OF 2

BENT-OVER ROW PROGRESSION

This promotes dynamic shoulder stability and proper arm swing by bringing the elbow all the way to the back of your body.

P AT G O L O Y

NOTE: 6 to 8 repetitions encourages muscular strength, 10 to 12 repetitions increases muscle size, and 15 to 20 repetitions is for muscular endurance.

Strength training will not make you a faster runner, but it will increase your potential of becoming one.

LEVEL 1 1DB BENCH BENT-OVER ROW: Learning the movement in a stable position 01 Place

a dumbbell on each side of a flat bench.

02 Place your right leg on the top end of the bench. Bend your body forward from your hips until your whole upper body is almost parallel to the floor. Place one hand on the other end of the bench for support.

03 Pick up the dumbbell using your other arm, keeping your back straight while

holding the weight. Inhale. the dumbbell to the side of your chest, with your forearm almost perpendicular to the floor when doing the motion. Keep your arm close to your side. Try to keep your trunk as stable as possible.

05 Focus on squeezing the muscles of your back and exhale once you reach the end of the movement. Aiming to bring your elbow all the way to your back helps in performing this move with your back muscles and not with the arms.

06 Lower the dumbbell to step 3. Breathe.

07 Repeat the movement and switch sides.

04 Pull

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

7

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS BEGINNERS PART 1 OF 2

TAKE IT TO THE SIDE

IMPROVE YOUR SHOULDER STRENGTH, CORE STABILITY, AND RUNNING ECONOMY WITH THE STACKED SIDE PLANK

The staggered side plank is a good anti-lateral flexion exercise. Because the feet are separated from each other, it promotes a wider base of support, making the exercise easier. Moving forward, we’ll show you how and why the stacked side plank can improve running efficiency.

By keeping your feet together, you narrow your base of support. This makes your body unstable, further challenging your core. This exercise is not only an anti-flexion exercise, it is also an anti-rotation exercise. In running, there is an acceptable trunk rotation of around 5 to 8 degrees. Going more than that results in unnecessary body movements, wasting energy and reducing efficiency. The purpose of proper arm swing in running is to counteract the movement of your legs and also decrease trunk rotation.

Lie on the side with the forearm under the shoulder.

02 Keep both feet together.

03 Push the forearm away from the body and lift hips up while using the forearms and feet to support the weight.

04

Focus on your hips and butt muscles (glutes). Squeeze the butt to properly activate the core. This also prevents your butt from sticking out at the back.

05 Hold this position and always try to keep your body in a straight line.

06 Repeat on the other side.

GOAL: Hold this position for at least 30 seconds for 2 to 3 sets per side. You can alternate sides to save time.

HAVING A HARD TIME HOLDING FOR 30 SECONDS? You can break it down into 10-10-10 seconds or 15-15 second intervals per set.

YOU SHOULD FEEL IT ON YOUR SHOULDER, BACK, AND CORE MUSCLES.

THIS EXERCISE IS NOT ONLY AN ANTI-FLEXION EXERCISE, IT IS ALSO AN ANTI-ROTATION EXERCISE. 8

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

WEIGHT TRAINING FOR KIDS

With proper adult supervision, resistance exercises can be good for children

Is it safe to engage children in resistance exercises? Sports professionals think so. In 2009, the National Strength and Conditioning Association (NSCA) published a position statement in the Journal of Strength & Conditioning Research noting the benefits of a properly designed and supervised resistance training program for the youth. Not only is such a program relatively safe for the young, it can enhance their muscular strength and power, improve their cardiovascular risk profile, enhance their motor skill performance, and increase their resistance to sports-related injuries.

Engaging in resistance exercises will help them develop good lifestyle habits, and could even improve their psychosocial well-being.

It must be emphasized, however, that resistance training for teens and children must be supervised by qualified professionals who should provide safety guidelines and proper lifting instructions, stated Dr. Avery Faigenbaum in “Resistance Training Among Young Athletes: Safety, Efficacy, and Injury Prevention Effects,” which appeared in the British Journal of Sports Medicine last 2010.

S I D E P L A N K P H O T O P AT G O L O Y. W E I G H T T R A I N I N G F O R K I D S P H O T O SHUT TERSTOCK .COM.

STACKED SIDE PLANK

01

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS BEGINNERS

WORK THE HIP!

HERE’S AN AWESOME MOVE TO MOBILIZE YOUR HIP FOR MORE POWER AND STRENGTH The muscles in front of your hip are responsible for bringing your legs towards your body. This is called the hip flexion.

These muscles can easily become tight because of everyday activities like sitting for long periods of time or biking. If your core is not stable, it could also lead to the tightening

of the psoas muscle, which can, in turn, lead to lower back pain. These may be why you’re having a hard time performing the squat exercise with good form.

Avoid tightening of these muscles by mobilizing your hips for more strength and power through the half-kneel flexor stretch.

Here’s how to do it: STEP 1 Place something soft (like a pillow, folded mat, or an airex pad) on the ground. Put your right knee on the ground under your hip. Make sure your right foot is bent with your toes relaxed on the ground. Put your left foot in front of you with your left leg bent around 90 degrees and your foot flat on the floor. Inhale.

STEP 2 Keep your chest out. Slightly press your right knee to the ground and simultaneously raise your arms over your head while slowly bringing your hips forward. Always maintain an upright posture. Exhale and hold the stretch for one to two seconds.

› Unexplained and persistently poor performance › Prolonged recovery from usual training sessions or competitions › Disturbed mood states characterized by fatigue, apathy, irritability, depression, and loss of motivation › Elevated resting heart rate › Increased vulnerability to upper respiratory tract infections › Gastrointestinal disturbances › Sleep difficulties › Persistent feeling of soreness and stiffness › Loss of appetite, weight loss, and inability to maintain proper body weight for competition › Development of overuse injuries

If you have a pre-existing medical condition, suffering from environmental stress and psychological pressure, and not eating properly, then it will only increase your risk of developing the overtraining syndrome. An imbalance between training and recovery leads to this condition. Always remember to train smart!

Tighten your core. Squeeze the gluteal muscles of the leg with your knee on the ground while slightly leaning forward.

Maintain this posture by shifting your entire body slightly forward.

PHOTO FROM SHUT TERSTOCK .COM

HERE’S HOW:

Are you spreading yourself too thin in terms of training? Watch out for these signs!

ARE YOU FEELING ANY OF THESE?

NOTE: You should feel the stretch at the front of your hip and upper thigh. Do this for 5 to 10 repetitions. Do the same for your other leg.

STAY IN GOOD FORM

ARE YOU OVERDOING IT?

Avoid unnecessary arching of your lower back.

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

9

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS INTERMEDIATE

EXPLOSIVELY EFFECTIVE WHAT MAKES PLYOMETRICS SUCH AN EXCITING AND ENHANCING TRAINING PROGRAM

Jump training, or plyometrics, is a highintensity routine involving explosive movements to promote power and strength.

However, you cannot simply jump up and down and expect to be powerful. When done incorrectly, plyometrics may cause more harm than good because of its intense nature. Proper landing (for lower body exercises) and catching (for upper body exercises) is very important in plyometrics.

That being said, plyometrics offers a number of benefits for the active athlete.

Not only does it promote power, it can also reduce the chances of injury. When you land softly, it promotes eccentric contractions.

Such movements use muscles to act like springs or shock absorbers. Indeed, a 2003 study which appeared in the Journal of Orthopaedic & Sports Physical Therapy, reported that an eccentric-resistance exercise protocol not only plays a part in the enhancement of high-power sport activities, it is also instrumental in the prevention and rehabilitation of sports-related injuries and other bone and muscle impairments.

Several studies have also found plyometrics to produce a positive effect on the biomechanics of the lower extremities.

Combining plyometrics with balance training is also recommended to make the most out of the pre-season training of female athletes.

Can plyometrics help you get better in endurance sports? Running and jumping are similar in some respects. They both have a push-off and flight phase. Surging needs more powerful movements. With a progressive plyometric program, you will not only improve your power, but enhance the quality of your movements.

Do you have what it takes to make the leap? Consult with a health and fitness professional before making the jump to plyometrics. sbr

10

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

01 Stand tall, feet at shoulder width apart, and look straight

02 Do an athletic stance by simultaneously moving your hands down and your legs in a partial squat position.

03 Explosively move towards the box

04 Focus on landing softly with feet at shoulder width apart for stability.

With a progressive

plyometric program, you

will not only increase your power, but enhance the

quality of your movements.

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS INTERMEDIATE

LET’S ROW!

WORK ON YOUR BICEPS, BACK, AND BUTT WITH HALF-KNEEL CABLE ROW PROGRESSIONS.

LEVEL 1

BILATERAL ROW BASIC MOVEMENT PATTERN

01 Place the

E XERCISE PHOTOS BY PAT GOLOY. DEMONSTR ATED BY RUSTUM TUA SON. SHOT ON LOC ATION AT PRECISION FITNESS

A rowing exercise is a pulling activity that targets the biceps and back muscles. It’s a fundamental movement pattern that’s essential in everyday activities. When you pull a door to open it, for example, you are performing this movement.

Make it a part of your resistance training program.

For these sessions, a tall half-kneeling position aids in activating your butt muscles.

As you progress from Level 1 to Level 4, it will be your core muscles’ turn to be activated.

Keep them tight by kneeling tall, squeezing your butt muscles as you draw in your stomach.

cable leveled at around the lower part of your chest or ribs.

02 Get down on

one of your knee and face the cable machine.

03 Grab the

handles with your palms facing down.

04 Kneel tall while

keeping your arms hanging forward.

05 While kneeling

tall, pull the handle towards your body while bringing your palms facing upwards.

REMEMBER: KEEP YOUR CORE TIGHT BY KNEELING TALL, SQUEEZING THE BUTT MUSCLES OF THE KNEE ON THE GROUND, AS DRAWING YOUR STOMACH IN DURING THE ENTIRE SET.

06 Let your arms

go back slowly to the starting position and rotate your palms back as you do.

Continue this for the recommended number of repetitions and then switch knees on the ground done at

least 5 repetitions per leg.

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

11

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS INTERMEDIATE/ADVANCED

THE PLANK LEVELS UP

HERE’S A WAY OF MODIFYING THE PLANK TO GIVE YOUR SHOULDERS A GOOD WORKOUT

You’ll normally see freestyle swimmers, cyclists, and triathletes with hunched backs like their shoulder blades were poking out of their backs. This is probably because of their short and tight chest muscles (pectoralis minor) along with long and most likely weak serratus anterior muscles.

This posture is also common among people with desk jobs.

The serratus anterior muscle originates from the upper ribs and is attached to the medial part of the scapula.

Also known as the boxer’s muscle, its primary function is to stabilize the scapula. It also helps in the pulling of the scapula forward during the initial catch and recovery phases of swimming.

01

02

03

STEP 1 Start in a modified plank position with

your elbows bent and forearms touching the floor.

Don’t forget to engage your butt muscles and always keep your back flat.

STEP3 While pushing your elbows into the floor, push your shoulder blades apart and simultaneously lift your body. Try to maintain a straight body during the movement.

STEP 2 Lower your body while maintaining it in a straight line.

P AT G O L O Y.

THIS EXERCISE NOT ONLY STRENGTHENS YOUR CORE BUT ALSO PROTRACTS YOUR SHOULDER BLADES FOR SCAPULAR STABILITY.

HERE’S AN EXERCISE THAT CAN TRANSFORM YOUR BORING FRONT PLANKS INTO SOMETHING THAT CAN SAVE YOUR SHOULDERS.

12

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS ADVANCED PART 2 OF 2

TAKE IT TO THE SIDE

IMPROVE YOUR SHOULDER STRENGTH, CORE STABILITY, AND RUNNING ECONOMY WITH THE STACKED SIDE PLANK

Literally, these are side planks with a twist! This is another progression of the side plank. Just a review, the side plank is both a stability and anti-rotation exercise that targets your shoulder, back, and core muscles. By adding a twisting motion (the reach), you promote a more dynamic exercise. You need shoulder and core stability in all of the three sports of triathlon.

But because endurance athletes primarily engage in linear activities, the lateral aspect of their conditioning is inadequate. Also, swimming is a rotational exercise; the reaching movement can promote a positive transfer of the side plank to the sport.

GOAL: You can do 8 to 12 repetitions of 2 to 3 sets per side. You can switch sides after each set to save time.

STACKED SIDE PLANK WITH REACH

01

02

03

04

05

06

07

Begin the exercise in a Side Plank position.

Hold this position and always try to keep your body in a straight line.

Do not forget to focus on your hips and butt muscles (glutes). Squeeze the butt to properly activate the core. This also prevents your butt from sticking out at the back.

Curl your upper arm down and place it between your raised torso and your supporting arm.

Use your supporting shoulder as the pivot and not just your trunk.

Try keeping your feet together as it cumulatively adds in challenging your balance and the reaching movement adds to the dynamism of the exercise.

Pull your arm out from under your torso and raise it overhead to the starting position.

TIP: If the side planks have become easy for you, try doing it with your hands on the floor and elbows straight (slightly bent and not in a locked position) instead of using your forearms.

This makes the exercise harder because your center of gravity is further from the floor.

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

13

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS ADVANCED

THE STANDING QUAD STRETCH TO T-STAND DYNAMIC STRETCHES TO IMPROVE YOUR LEG STABILITY

There is a current shift towards using a dynamic stretch as opposed to a static stretch as part of the warm-up program.

A dynamic stretch prepares the body for physical exertion and sports performance, propelling muscles into an extended range of motion.

In a triathlon, the body is usually propelled into motion from a one-leg stance. Standing on one leg, however, might be challenging for some. It is thus important to promote single-leg stability in order to improve your performance. Here are some moves to improve leg stability.

01

While standing tall, bring your foot to the back and grab it using your hand of the same side.

02 Try hitting your butt with your heel while keeping your back straight during the stretch.

You’ll feel the stretch in front of your thigh.

03 Bring the bent knee as close as possible to the standing leg. This promotes a stretch that can be felt on the outer part of your thigh.

04 Hold the stretch for 2 to 3 seconds.

SWIM BIKE RUN SINGAPORE |

01

Bend over from your waist and lift one of your heels while simultaneously lifting your arm to create a straight line. Your stance leg plus your arms, torso, and other leg should form a letter “T”.

02 You’ll feel the stretch at the back of your rear thigh.

03 Return to starting position.

04 Hold the stretch for 2 to 3 seconds and do it for 5 to 10 repetitions per leg.

These are two stretches that can be combined to challenge your one-leg stance, leading to improvements in your single leg stability. You can split the exercise into two if you’re having a hard time balancing on one leg for a long period of time.

A DYNAMIC STRETCH PREPARES THE BODY FOR PHYSICAL EXERTION AND SPORTS PERFORMANCE, PROPELLING MUSCLES INTO AN EXTENDED RANGE OF MOTION. 14

THE T-STAND STRETCH

THE STANDING QUAD STRETCH

www.swimbikerunmag.sg

BENT-OVER ROW PROGRESSION LEVEL 2 OF 2

LEVEL 2 2DB STANDING BENT-OVER ROW: Involves the legs and increases dynamic shoulder stability 01 Hold

a dumbbell in each hand. In a standing position, slightly bend your knees and bring your torso forward by bending your body from your hips. Keep your chest through your shirt as this move promotes a flat back; try to make your back parallel to the floor. Keeping your head up also helps with proper

trunk positioning. Inhale. the trunk as stationary as possible. Lift the dumbbells to your side with your forearms perpendicular to the floor. Bring your elbows all the way to the back and breathe out. Try to keep your elbows close to the body.

03 Slowly lower both dumbbells to the starting position as you inhale.

04 Repeat this move for the recommended amount of repetitions. n 02 Keep

ADVANCED

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

15

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS ADVANCED

CRADLE TO SIDE LUNGE STRETCH COMBO:

THE SIDE LUNGE

Have you ever felt that your inner thighs are tight after a run or bike training session? This is because your outer hip and thighs have become very active, thus inducing the tightness at this area. The body senses this and tries to counteract by promoting tightness of your inner thigh. These are efforts to mask the weakness and hopefully correct the muscular imbalance, but it actually gets worse.

To correct this, you need to strengthen you inner thigh and stretch to release the tension and improve flexibility and mobility. By combining the cradle and the side lunge stretch, you emphasize on the outer part (lateral) and the inner (medial) part of your hips and thighs. Master the side lunge first before combining it with the cradle stretch for a more dynamic movement.

THE SIDE LUNGE 01 02 03 04

05 06

Stand with your feet and knees together.

Take a big step with your left foot to the left side.

Lower your thigh toward the floor. You’ll feel a stretch of your left inner thigh.

Make sure that your left knee doesn’t go past your toes by sticking your butt out when you lower your thigh. Always keep your right leg relatively straight (if you feel pain on your right knee, it’s not straight enough).

Try keeping your chest out to promote a flat back.

Push off through your left foot to return to the starting position.

GOAL: Do for 5 to 10 repetitions per leg for 1 to 2 sets. If you’re having a hard time doing this stretch, you can regress it by skipping steps 1 and 2, and assume a wide stationary stance instead.

CRADLE TO SIDE LUNGE STRETCH COMBO: THE CRADLE One way to improve efficiency and effectiveness in your movements is to improve flexibility and mobility.

The cradle to side lunge stretch is a combination of two different stretches: the cradle stretch, which focuses on the outer part (lateral) of your hips; and the side lunge stretch, which targets the inner (medial) aspect of your hips.

After several sessions of doing this stretch, you might feel that you can do your leg exercises better like the squats, deadlifts, and lunges.

Another good thing about the cradle stretch is it promotes single leg balance and stability. This is needed by majority of athletic movements as a means of human propulsion which is evident in both cycling and running.

THE CRADLE 01 02

03

04 05

06

Stand with your feet shoulder-width apart with your arms at the side.

Lift your left knee and grab it with your left hand and simultaneously grab your left ankle (higher than the ankle joint and lower part of the shin) using your right hand.

Always keep an upright posture by trying to bring your chest out in efforts to have a flat back.

Hold the stretch for 2 to 3 seconds.

Gradually pull your left knee towards your body. This way, you’ll feel a stretch at the outer side of your hips that can also be felt up to your outer mid-thigh.

Slowly release your leg and bring it back to the ground.

AFTER SEVERAL SESSIONS OF DOING THIS STRETCH, YOU MAY DO MUCH BETTER AND MIGHT EVEN SEE IMPROVEMENTS IN YOUR SPORT IN A MATTER OF DAYS! GOAL: Do 5 to 10 repetitions per leg for 1 to 2 sets

16

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS BEGINNERS/INTERMEDIATE/ADVANCED

RESISTANCE AND CARDIO EXERCISES FOR A FITTER YOU For fitness experts, endurance athletes should engage in resistance training. This is also true for individuals who mainly focus on cardio exercises and disregard weight training, and vice versa. This is because both types of exercise should be included in a comprehensive weight-control program. In a 1999 study by Kraemer and colleagues, published at the Medicine & Science in Sports & Exercise, entitled “Influence of Exercise Training on Physiological and Performance Changes with Weight Loss in Men”, they have found that there are more favorable effects on health-

related fitness measurements as well as body composition when participants of the study combined resistance and aerobic training as compared to dieting alone. In another study

by Sillanpää and associates entitled “Body composition and fitness during strength and/or endurance training in older men”, they found out that combination training promoted an optimization of body composition compared to just doing one type of exercise. This paper was published last 2008 at Medicine & Science in Sports & Exercise which is the monthly journal of the American College of Sports Medicine (ACSM).

CHRONO CHIEFTAIN

Price Available Upon Request Available at www.rakuten.com.sg

The Asics AP01 SPM Training Watch understands that each step a runner takes, matters. With this in mind, Asics incorporated its two key features, the Steps per Minute (SPM) and the Pace and Distance, into its string of other intelligent and equally interesting specs.

Steps Per Minute gives a precise count of your steps and controls your running rhythm, allowing you to find the most efficient and ideal level of strength to maximize your training. Pace and Distance feature uses an advanced 3D sensor to ensure precision. Other remarkable

features that make the Asics AP01 SPM watch a standout: Its dual-time display, a doublerepeat timer, a three-channel daily alarm, a flash memory that functions even without power supply, and a shoe impact meter that calculates your cushioning properties. Its endurance is also a cut above the rest, thanks to its 5-bar water resistance and a two-year battery life.

Achieve optimum running training with the Asics AP01 SPM Training Watch, the chrono chieftain that’s generous in service and style!

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

17

STRENGTH & CONDITIONING FLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS BEGINNERS/INTERMEDIATE/ADVANCED

THE PRACTICALITY OF FUNCTIONAL TRAINING

ALIGN YOUR SPINE

Functional resistance training has been used by many athletes not only to elevate their game, but also to keep injuries at bay. This type of resistance training promotes better performance due to improved joint stability and exercise economy as it stimulates proper neuromuscular firing. This kind of coordination between muscle and nerves differentiates great athletes from mere mortals.

These exercises teach different muscles to work in a synchronized way, allowing for specific patterns of contraction and relaxation. The deltoid (bulky shoulder) muscle, for example, is a large single muscle with broad origins and exertions. It has three segments: anterior, medial, and posterior. This kind of muscle has smaller muscles which are independently controlled and activated depending on the intended motion’s direction and line of action segment. This kind of order enables our brain to fine-tune muscle activity to accomplish the desired movement.

When strengthening muscles, which mimic a set of movements either from sports or daily life, both the neural and muscular aspects must be engaged. This is vital especially when it comes to movements which demand strength. A newly acquired skill is rarely transferred to other types of movements, even when used by the same muscle group. It doesn’t follow, for example, that a good cyclist would also be a good runner. Both involve the legs, true, but use different movements and firing patterns.

NECK AND SHOULDER PAIN IS COMMON AMONG CYCLISTS BUT CAN BE PREVENTED According to Dr. Nathan Wei, a rheumatologist and author, the importance of posture must not be underestimated when it comes to understanding the neck and shoulder pain experienced with cycling. The way you hold your spine during vigorous (or even leisurely) physical activity has a tremendous effect on your bones, muscles, tendons, nerves and joints. This is especially true for athletes, such as cyclists, who hold flexed postures for prolonged periods. Riding a bike can be hard on the body, but proper conditioning and postural exercise can help you remain healthy and pain-free while on the bike.

SOURCE: HT TP:// W W W.LIVESTRONG.COM/ A RTICLE/99828-C YCLING-NECKSHOULDER-PA IN/

LET’S YOGA TOGETHER

WHY IT’S GOOD FOR MOMS AND KIDS

What a better way to bond with someone special than to exercise together!

Yoga has become a favorite among endurance athletes for its many benefits specifically in strengthening the core, and improving flexibility and mobility. On top of these, yoga is also a great stress buster, calming your mind as it improves your posture, immune system, and general well-being; that it helps relieve menstrual pain and tones the body are some of the reasons why yoga has become so attractive among women. Try it with your mom or your daughter, and you might get the hang of it—or better yet, fall in love with it. SBR

18

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

2015 EVENT LISTINGS FEBRUARY 21 CHALLENGE SUBIC (PHILIPPINES) MARCH 1 2015 MEN’S HEALTH URBANATHLON 8 VENUS RUN GREEN CORRIDOR RUN 2015

RUN FOR HER 2015 15 METASPRINT SERIES DUATHLON NORTH EAST COMPRESSPORT RUN 2015 21 CARNIVAL RUN @ BEDOK RESERVOIR 2015 22 RUNNINGHOUR 2015 28 NUS BIATHLON 2015 28-29 TWILIGHT ULTRA

CHALLENGE 2015 29 2XU COMPRESSION RUN 2015 FAIRPRICE WALKS WITH U 2015 APRIL 5 NTUC INCOME RUN 350 11 THE MUSIC RUN 12 FROST & SULLIVAN CORPORATE CHALLENGE ‘15

19 METASPRINT SERIES TRIATHLON 23 JP MORGAN CORPORATE CHALLENGE SINGAPORE 2015 26 TYR TRI-FACTOR SWIM

MAY

2 ENERGIZER NIGHT RACE SINGAPORE 2015 17 QUICKSPEED

TRI-FACTOR BIKE

HOMETEAMNS REAL RUN 2015

COLD STORAGE KIDS RUN 2015 23 MEIJI RUN 2015 24 NATIONAL VERTICAL MARATHON 2015 30 ISCA RUN 2015 JUNE 7 NO FRILLS RUN 13 THE GREAT RELAY

SINGAPORE 2015 24 CHALLENGE CAMSUR (PHILIPPINES)

25-26 SINGAPORE INTERNATIONAL TRIATHLON 26 COMPRESSPORT TRIFACTOR RUN

AUGUST 23 TRI-FACTOR TRIATHLON 29 ORANGE RIBBON RUN & WALK – “RACE AGAINST RACISM” 2015 29-30 OCBC CYCLE SINGAPORE 2015 SEPTEMBER 5 RUN & RAISIN’ 2015 5-6 CRAZE ULTRA 100 MILES OCTOBER 25 WOW RUN 2015 31 BEDOK RESERVOIR ULTRA

3RD EDITION

JULY 4 SUNDOWN MARATHON 2015 12 POCARI SWEAT RUN 2015

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

19

LIKE US ON FACEBOOK!

FOLLOW US ON TWITTER!

FOLLOW US ON INSTAGRAM!

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

Read tweets about health and nutrition from experts as well as techniques from professional coaches! Got any burning questions?

Tweet us your queries at #SBRmagSG!

Get live updates from race and press events, behind-the-scene pictures from our photo shoots, and glorious goodies!

Share with us your triathlon journey photos at #SBRmagSG!

facebook.com/ SBRmagSG

20

SWIM BIKE RUN SINGAPORE |

www.swimbikerunmag.sg

twitter.com/ SBRmagSG

instagram.com/ SBRmagSG