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DO IT OR DIET
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FOREWORD
BAHRAIN AND SPORTS INFLUENCING THE GCC AND THE WORLD Sports can be a powerful tool to promote the holistic growth and development of the youth. In Bahrain, under the leadership of His Majesty King Hamad bin Isa Al Khalifa, we are dedicated to providing all sorts of opportunities for our young people as far as sports is concerned. I strongly believe that an efficient physical education programme equips people with vital qualities, such as leadership, perseverance, social and moral character, self-esteem, commitment to teamwork, and problem-solving and organisational abilities. In today’s most challenging environment, such skill helps individuals to succeed in life, and that brings prosperity to the nation. We are always on the lookout for ways of improving facilities and practices for physical education. One example of this is that I feel we should develop a more holistic physical education policy to be implemented right from
the early school stages. Possibilities for implementing such a policy are being explored. Essential life skills are so often the outcome of an effective physical education. In fact, sports have been
“Health is a lifestyle and I chose it! HH SHAIKH NASSER BIN HAMAD AL KHALIFA
proven to raise IQ in addition to building confidence and teaching kids about managing emotions, such as self-control. Sports help children to learn hard work, patience, persistence, and how to respond positively to setbacks and failures. Most
importantly, sports helps a child to prepare to take on the many challenges that life has to offer and emerge victorious like a champion. Sports is an important part of the culture of the Gulf countries, especially endurance horse riding and show jumping, which has an immense traditional value, although we must not forget that there are other sports and sporting events that boast a rich history for us. I welcome PowerUp’s continued support in all areas of sports. I hope that more and more people will support local teams and sporting initiatives in their communities; educating the youth on the benefits of healthy living and a healthy lifestyle. PowerUp is a good source of information to get you started.
HH Shaikh Nasser Bin Hamad Al Khalifa Chairman of the Supreme Council for Youth & Sports, President of the Bahrain Olympic Committee
POWERUP | DECEMBER 2017
3
EDITOR’S NOTE Editor-in-Chief
Redia Castillo
Sales Manager
Danica Talinio
Deputy Editor Editorial Sales Account Manager Contributors
Rose Yap Mauree Celi Aishwarya Mohan HH Shaikh Nasser Media Office HH Shaikh Khalid Media Office Bahrain Olympic Committee Media and PR Bahrain Merida Bahrain Endurance 13
Admin & Finance
Karyl Pinto
Layout Design
Linus Alcazar
Photography
Bench Medina
DESIGN YOUR LIFE The first Bahrain based sports, health and fitness magazine. Our goal is to promote the sports culture and inspire our readers in the Arabian Gulf to take charge, be fit, and stay in shape for life. PowerUp is an influential source of useful and entertaining content dedicated to sports, health, and wellness. Addressed to an audience of health-conscious readers in the GCC region.
www.powerup-mag.com
It’s that important time of the year again for the region, the embodiment of the triathlon world, the coveted title of so many aspiring athletes, which is none other than the IRONMAN 70.3 MIDDLE EAST CHAMPIONSHIP BAHRAIN! We take this moment to welcome all the participants to not just the first, but the THIRD Championship taking place within our lovely Kingdom. Before we begin on news, we would like to applaud His Highness Shaikh Nasser bin Hamad Al Khalifa on making 2nd place in his category, and 6th overall at the Dubai International Triathlon Championship! It is indeed an amazing feat to accomplish and the whole Kingdom is extremely proud of His Highness and looking forward to his performance at the Ironman! That being said, we hope you are all ready for triathlon month, as we have a ton of informative goodies waiting just for you. Bahrain Endurance 13 shares with us their journey on rising to the top, while the lovely Laura Martinelli, Team Bahrain Merida’s very own dietitian tells us the dos-and-donts of nutrition. Dr. Saqer expresses his pride on the growth of triathlon within the region as well as the spirit of IRONMAN catching the nation like a tidal wave. Featuring the champs of BRAVE 9, we cover the triumphs and TKOs of the fight night as well as the highlights’ of Bahrain International Circuits’ very own FIA World Endurance Championships, including their supporting races, with the announcement and wins of the victors of the Formula V8, MRF Challenge and Porsche GT3 Cup. Instagram’s very own Mrs. Nutritionist shares with us the importance of maintaining a healthy lifestyle to accompany your diet, while in our fashion section we introduce the best and latest in the triathlon world as well as the handiest of apps to accompany you in your next tri training! This month, it’s all about tri, and we have you covered, so be sure to have an amazing read! Stay posted on our social media as we will be up to date on the entire IRONMAN event from top to bottom, so be sure to keep watch!
Editor-in-Chief PowerUp Magazine
PowerUp Sports WLL Call us for editorial enquiries, rate cards, and event coverage. Lines open Saturday to Thursday 8:30 to 8:00 PM Editorial +973 6670 0602 Advertising +973 6670 0603 +973 6670 0604 Events +973 6670 0605 www.powerup-mag.com
Published by PowerUp Sports WLL. No part of this publication may be reproduced in any manner without the written permission of the publisher. All Rights Reserved. Views expressed in this magazine are not necessarily those of the publisher.
Have you missed a copy of PowerUp magazine? You can browse our current and past issues online through your mobile devices. Just download issuu app on Google Play for Adroid devices or App Store if you have apple devices. You may also visit www.issuu.com/powerupmagazine www.powerup-mag.com
4
POWERUP | DECEMBER 2017
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CONTENTS
DECEMBER 2017 ISSUE 6
30 52
18
SPORTS
H E A LT H
8
Sports News
61
The Post-Ironman Blues
10
Where It All Began
62
Eating for Beauty
12
Welcome Message
64
To Do It or Diet
14
Event Schedule
66
Fitness or Phenomenon?
16
Swim Smart
68
Crucial Post-Triathlon Care
18
Military Slots
20
Infographics
22
Nutrition Guide for IRONMAN 70.3 (by High 5)
24
Checklist for Athletes
26
IRONMAN Race Course
FA S H I O N
30
Setting the Record Straight
32
Thank You Volunteers
72
Performance and Perfection
34
Participants List
74
Cycling Class and Comfort
44
The Pride of the Nation
76
48
Stott for Thought
Cycling Away the Cold Cares
50
Training for Marathons with Short Intense Workouts
78
Truly Triliving
80
Daring to Tri with Fly
52
Solving the Diet Dilemma
82
Training for Tri
54
BRAVE
56
REV UP
POWERUP | DECEMBER 2017
54 66 ON THE COVER
NOVEMBER
Y E A R 201 7 - IS SU E 2 9
Bahrain’s fastest network, winner of OOKLA Speedtest 2017.
L AT E S T U P D AT E S
SPORTS NEWS “Every athlete has training they enjoy and training that they do because they have to and they don’t enjoy so much. Do the training you love, remind yourself why you do it and hopefully it’ll all come good for you.” Alistair Brownlee 2012 and 2016 Olympic Triathlon gold medallist
POWERUP GIVES YOU THE LATEST SPORTING EVENT COVERAGE AND MILESTONES IN THE REGION AND WORLDWIDE. BE UP TO DATE ON YOUR FAVOURITE SPORT, VISIT OUR WEBSITE POWERUP-MAG.COM FOR MORE!
30 RESEARCH PROJECTS FOR SHAIKH NASSER AWARD The Bahrain Olympic Committee (BOC), organisers of the Shaikh Nasser bin Hamad Al Khalifa Scientific Research Award in the field of sports, has approved 30 researches for the second edition of
the award, which takes place next month (December). General Secretary of the award Dr Abdulrahman Sayyar has received 30 research projects from 12 Arab countries, while 60 arbitrators will participate in research arbitration in the preliminary and final stages of arbitration. The Secretariat’s efforts continue to prepare for the closing ceremony of the second edition of the award. An elite of sport highlights and physical education scholars from 17 Arab countries and 6 from overseas countries participated in 250 scientific research papers and 8 sport seminars. The Kuwait event was an opportunity for Sayyar to promote Shaikh Nasser bin Hamad Al Khalifa Scientific Research Award, which aims to strengthen the relationship
and exchange of expertise between the Kingdom of Bahrain youth and their peers from around the world, and spread the spirit of the competitiveness to create a positive worldwide competition among the participants.
WINTER OLYMPICS VISION REVEALED TO BAHRAIN’S OLYMPIC GENERAL SECRETARY
“Talent, hard work, and timing is all it takes.” Alistair Overeem, Former Strikeforce Heavyweight Champion, DREAM Interim Heavyweight Champion, K-1 World Grand Prix Champion, and is one of only two fighters to hold world titles in both MMA and K-1 kickboxing at the same time
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POWERUP | DECEMBER 2017
Korean’s preparations to host the 2018 Winter Olympic Games have been received at the Supreme Council for Youth and Sports deputy general secretary and Bahrain Olympic Committee general secretary Abdulrahman Askar’s meeting with His Excellency the Korean Ambassador to Bahrain Hyunmo Koo in Seef. Askar welcomed the ambassador and was presented with latest arrangements made by the Korean Republic to host the prestigious event, which is scheduled to run from February 9 to 25 in PyeongChang. On his part, His Excellency Hyunmo Koo revealed the vision
of PyeongChang for the 2018 Games, which is to offer the Olympic Movement and the world of winter sports New Horizons - a legacy of new growth and new potential never seen before. His Excellency commended the efforts of Shaikh Nasser bin Hamad Al Khalifa, representative of His
Majesty the King for Charity Works and Youth Affairs, Supreme Council for Youth and Sports Chairman, and BOC President, in the development of sports in Bahrain, and said he looks forward to enhance the prospects of joint cooperation between the two countries.
L AT E S T U P D AT E S
SENSORY AND MOTOR EMPOWERMENT RESEARCH FOR THE DISABLED Held under the Patronage of Khalid Bin Hamad in December in conjunction with the International Day of Persons with Disabilities, Mr. Musa’ab Al-Shaikh Saleh, the official spokesperson of the (Tech-No Disability) conference, stated that the scientific committee adopted (6) scientific research papers “Techno No Disability”, on sensory and motor empowerment. These researches were conducted to participate in the conference held in Bahrain during the period of 3rd to 5th December 2017, under the patronage of HH Sheikh Khalid bin Hamad Al Khalifa, First Deputy President of the Supreme Council for Youth and Sport, and Honorary President of the Bahrain Sports Federation For Disabilities, in conjunction the International Day of Persons with Disabilities. As part of His Highness’s humanitarian and scientific initiatives to provide care and support, the conference is dedicated to people with special needs in order to unleash their potential and encourage them towards integrating into society, and continuing their efforts and creativity in their respective fields. The scientific committee adopted the research of: “Electronic Nose: the lack or weakness of the sense of smell in humans”, presented by Dr. Yousif Al-Bastaki, Associate Professor at the University of Bahrain, in addition to other researches like “Impact of Supporting Technology: Cochlear Implants” by Dr. Yamina Bu Sabtah, Professor of Higher Education in Language and Communication Diseases, University of Algiers, in addition to others.
BAHRAIN’S FUTSAL TEAM RETURN TO BAHRAIN VICTORIOUS
MINI OLYMPICS TO HOLD 22 SPORTS EVENTS The Bahrain Olympic Committee (BOC) has started its preparations for the fifth edition of the School Mini Olympics, to be organized in cooperation with the Ministry of Education, in March 2018. Students from 38 government and private schools are expected to compete in a variety of sports during this year’s event, to be held for the fifth successive year. There will be 22 sports events lined up this year, including tennis, cycling, sailing, open water swimming, badminton, fencing, judo and karate, to name a few. It was also decided that registration for the fifth edition will begin on January 25, while deadline has been scheduled for February 5. The first technical meeting is confirmed to take place on March 1. It’s held under the patronage of Shaikh Nasser bin Hamad Al Khalifa, His Majesty King Hamad Representative for Charity Works and Youth Affairs, Supreme Council for Youth and Sports chairman and Bahrain Olympic Committee president.
Bahrain’s national futsal team received great applause from high-ranking sports officials after successfully qualifying for their first-ever AFC Futsal Championship finals. The Bahrainis secured a spot in the continental competition after beating the UAE with a resounding 4-1 win to clinch top spot in Group A in the qualifying competition in Bangkok recently. Supreme Council for Youth and Sports deputy general secretary and Bahrain Olympic Committee (BOC) general secretary Abdulrahman Askar welcomed the team on return and congratulated them on their performance and achievement in winning a spot in next year’s world event, to be held in Chinese Taipei. Askar conveyed the greetings and congratulations of Shaikh Nasser bin Hamad Al Khalifa, representative of His Majesty the King for Charity Works and Youth Affairs, Supreme Council for Youth and Sports Chairman, and BOC President to the team and his best wishes for them in the Asian Championship. Bahrain Football Association president Shaikh Ali bin Khalifa Al Khalifa, who was also present at the reception ceremony, expressed pride for this first-of-its-kind achievement for Bahrain futsal after topping the qualifying stages and making history by punching their ticket into the Asian Championship finals.
POWERUP | DECEMBER 2017
9
T R I AT H L O N
WELCOME MESSAGE It’s amazing how passionate we have become in promoting a culture of health and wellness through endurance sporting excellence across the Kingdom of Bahrain and Gulf region. The people have constantly evolved in living healthily, making it an exciting journey, and one instance is through the sport of triathlon. Athletes around the world searching for their next big race can look no further than IRONMAN 70.3 Middle East Championship Bahrain. Now on its third year, this sport is undoubtedly one of the largest and most anticipated events. We are immensely proud to kick off this season as we continue to uphold the vision of His Highness Shaikh Nasser bin Hamad Al Khalifa for his great appreciation of the sport. His driving force behind this event has been known not only to contribute to the kingdom’s economic and tourism development process but it also sets Bahrain as the destination for sports in GCC and in the world through the wide involvement of elite professional and amateur athletes from different participating countries. Faalyat Management Co. W.L.L. is once again honoured and privileged to organise this prestigious event. We are all set and ready to welcome you, athletes and spectators. We wish everybody a fulfilling and memorable race experience.
Amal Almurbati
Board Member and Managing Director Faalyat Management Co. W.L.L.
IRONMAN 70.3
BAHRAIN
2017 THIRD YEAR
2016
FIRST YEAR OF IRONKIDS
& IRONGIRL
2015
FIRST YEAR
38 YR HISTORY
1978 FIRST RACE
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POWERUP | DECEMBER 2017
1
Sports January 2015
OFFICIAL RACE MAGAZINE
25TH NOVEMBER 2017 KINGDOM OF BAHRAIN
www.ironman.com/bahrain70.3
T R I AT H L O N | S P O R T S A N D B E Y O N D
DR. SAQER AL KHALIFA
President, Bahrain Triathlon Association and Assistant Undersecretary for Youth Authorities and Centres of Ministry of Youth and Sports Affairs
WHERE IT ALL BEGAN It gives me great pleasure to welcome triathletes from all over the world to The Kingdom of Bahrain. Whether you started with a simple sprint triathlon, trained through standard distances, or just crazy enough to jump straight into IRONMAN 70.3, you all must have a great story to tell. For now, let me tell you about the story on how IRONMAN came to Bahrain, and the impact it has done to triathlon here and in the whole Middle Eastern region.
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POWERUP | DECEMBER 2017
I
t was early November 2013 and we were ready for IRONMAN Florida when His Highness Shaikh Nasser bin Hamad Al Khalifa mentioned that IRONMAN should be in Bahrain. At that exact moment, I was in full doubt about the level and size of participation we will have should and if IRONMAN were to come to Bahrain. My mind forcibly made me brush away my beliefs and even thinking about what I would do had I found a million was more a realistic thing to think about. But having the most powerful Arab Athlete by your side has its pluses of course. We established the National Federation for Triathlon, a full dedicated, albeit small, team for IRONMAN, and a strategy to increase participants locally and attract them internationally. Because of that we reached heights we never dreamed of reaching. We can only think of one thing at a time, but we did not expect that a whole sector would grow behind one event. Going from 1 or 2 sprint triathlons per year in 2008 to having a point system triathlon league and an international event in 2017 is the result and work done by you all, led by directions set by His Highness Shaikh Nasser. But that’s not all!
Since the beginning, the IRONMAN 70.3 Middle East Championship has always been a sellout. International companies studying the opportunities in sports investment in the Middle East are considering IRONMAN 70.3 Bahrain as one of the main sports events in the region. Locally, existing bicycle shops have grown and a number of additional bike shops have opened. Going from only a handful of bicycle brands in the past, we now have much more choices and a competitive market that guarantees excellent services to the consumer. We now have a number of cycling advocacy groups calling for safer and private bicycle roads. The government has responded and a multimillion BD project is well on its way for more than 60kms long bike lane only project down south. That’s not it, competitive triathlon locally resulted in Bahrain winning almost every triathlon medal regionally, and we have begun to compete at the continental level with our youth, in both male and female category. One cannot ignore the blessings that IRONMAN has brought to us and of course what His Highness was seeing back in 2013! Certainly, one can also say that where there is a will, there is a way. So, I ask you now, are we ready for a FULL IRONMAN?
Our seas Your playground
#BahrainOursYours
T R I AT H L O N
EVENT SCHEDULE Join the IRONMAN champions and experience the most exhilarating event of the year as they take you on a tour of the exciting race course of IRONMAN 70.3 Middle East Championship, Bahrain, taking place at the scenic Bahrain Bay in Manama.
Thursday, 23rd November 2017 EVENT
TIME
LOCATION
Press Conference
10:00 am-11:00 am Four Seasons Hotel
Pro Athlete Briefing
11:00 am-12:00 pm Four Seasons Hotel
Expo
10:00 am-5:00 pm
Bahrain Bay
Registration
10:00 am-5:00 pm
Bahrain Bay
Opening Ceremony
6:30 pm
Bahrain Bay
Race Briefing
8:30 pm
Bahrain Bay
Friday, 24th November 2017 EVENT
TIME
Swim Practice
9:00am-11:00 am
Expo
9:00 am-6:00 pm
Registration
9:00 am-4:00 pm
KIDS TRIATHLON
11:00 am
Bike Check-in
10:00 am-4:00 pm
IRONGirl
4:00 pm
IRONKids
5:00 pm
LOCATION
All Events will be held at Bahrain Bay
Saturday, 25th November 2017 EVENT
TIME
Transition Opens
5:00 am
Transition Closes
6:00 am
Swim Start (Pro Men)
6:20 am
LOCATION
Swim Start (Pro Women) 6:23 am Age Group
6:30 am
Expo
8:00 am-5:00 pm
First Athlete In
10:00 am
Flower Ceremony
10:30 am
Bike Check out
12:00 pm-4:00 pm
Awards Ceremony
06:30 pm
Slot Allocation
07:15 pm
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POWERUP | DECEMBER 2017
All Events at Bahrain Bay (Twisted Tower)
“Pain is the sign that I’m taking things to the next level” DANIELA RYF (ANGRY BIRD)
WFT_ProgramAd_2.pdf
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1
11/20/17
3:34 PM
T R I AT H L O N
SWIMSMART TOP 10 CHECKLIST An open-water swim in a triathlon is substantially different from swimming in a pool. To alleviate stress, it’s important that you arrive on race day healthy, fit and prepared. Here’s a checklist to help get you ready.
1
PREPARE FOR RACE CONDITIONS
• Race day should not be your first exposure to an open water swim. Make sure some of your training replicates real race conditions, including water temperature, proximity to other swimmers and wearing a wetsuit if needed.
2
RACE IN SHORTER EVENTS
• Being properly trained is the best way to reduce anxiety. If possible, race in shorter events and clinics to prepare yourself for open water conditions. • For extra guidance, talk to a coach or your local triathlon club.
3
STUDY THE COURSE
• It's important to prepare yourself mentally as well as physically prior to race day. Thoroughly review the race website and pre-race communication to familiarize yourself with the course. • Every body of water is different, so you’ll need to
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POWERUP | DECEMBER 2017
educate yourself on water current and surf conditions. • Study the event timetable to plan for proper arrival and preparation.
4
ENSURE HEART HEALTH
• As an athlete in training, you should take the proper steps to assess your health with your physician. • Health experts suggest a 12-step screening process for competitive athletes. This includes a physical exam as well as an assessment of your family history and personal heart health.
ATTENTION 5 PAY TO WARNING SIGNS
• If you experience chest pain or discomfort, shortness of breath, light-headedness or blacking out while training, consult your doctor.
DON’T USE NEW GEAR ON RACE DAY
6
• Focus on controlling as much
as you can on race day. • You should never race in equipment you haven’t trained in – this is not the time to test new gear. • Make sure your wetsuit fits properly and that your goggles, swim caps and other accessories work properly. • Prepare for the unexpected with backups of all your gear.
7
WARM UP ON RACE DAY
• Arrive early enough on race day for a proper warm-up prior to the start, preferably in the water. • If you aren’t able to warm up in the water, spend between 5 and 10 minutes getting loose. • Be sure to do some cardio activity, such as a light jog, to increase circulation and prep your muscles.
8
CHECK OUT THE COURSE
• Get comfortable with the course by checking out water conditions, the swim entry and exit layouts, along with turn buoy locations.
• Identify basic navigation points so that you know what you are swimming towards.
START EASY RELAX AND BREATHE
9
• Don’t race at maximum effort from the start. • Relax and focus on proper breathing technique as you settle into a sustainable pace.
BE ALERT AND ASK 10 FOR HELP • • • •
• In a race setting always stop at the first sign of a medical problem. If you or a fellow athlete needs help, just raise your hand to alert a lifeguard or safety boat. Feel free to hold on to a static object like a raft, buoy, or dock. As long as you don’t use it to move forward, you won’t face disqualification. Race rules allow for competitors to stop or rest at any time during the swim.
LEARN FROM THE BEST LEARN FROM THE BEST OUR INDUSTRY LEADING MASTER COACHES HAVE COLLABORATED TO BRING YOU THE BEST AND MOST RELEVANT CONTENT TO FUEL YOUR TRAINING. OUR INDUSTRY LEADING MASTER COACHES HAVE COLLABORATED TO BRING YOU THE BEST AND MOST RELEVANT CONTENT TO FUEL YOUR TRAINING.
VISIT U.IRONMAN.COM FOR MORE INFORMATION
T R I AT H L O N
QUALIFYING FOR THE 2018 IRONMAN70.3 WORLD CHAMPIONSHIP IRONMAN 70.3 Middle East Championship Bahrain offers 75 qualifying slots for the 2018 IRONMAN 70.3 World Championship in Nelson Mandela Bay, for the Military slots for the 2018 IRONMAN World South Africa and 10 from Championship in Kona, Hawaii.
SLOT ALLOCATION Athletes MUST claim their slot in-person during the 2018 IRONMAN World Championship Slot llocation Ceremony on Saturday, November 25th at 7:15PM immediately following the Awards Ceremony.
ANTI-DOPING POLICY Each Age Group athlete who accepts a qualifying slot for the IRONMAN 70.3 World Championship is subject to IRONMAN’s Anti-Doping Rules and will be required to sign the World Championship Events Anti-Doping & Qualifying Slot Waiver for Age-Group Athletes. The waiver serves to provide additional notification of and consent to IRONMAN’s Anti- Doping Program, which includes IRONMAN’s efforts to combat, deter, and test for doping in accordance with IRONMAN’s AntiDoping Rules. Please refer to IRONMAN’s Competition Rules for additional guidance and information.
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POWERUP | DECEMBER 2017
T R I AT H L O N
CRUSHING IRONMAN WITH ROLLING SWIM START Due to overwhelming support for the IRONMAN Rolling Swim Start, IRONMAN 70.3 Bahrain will utilize a rolling start format for the 2017 race. This swim format has been successful at many IRONMAN events across the globe and it will further enhance the athlete’s experience
TIPS FOR A SMART ROLLING SWIMSTART
PREPARE FOR RACE CONDITIONS Race day should not be your first open water swim. Make sure some of your training replicates real race conditions.
RACE IN SHORTER EVENTS
PLEASE BE HONE TO YOUR ST S AND LINE ELF ACCORD UP YOUR RE ING TO EXPECTE ALISTIC D SWIM TIME!
WHAT EXACTLY IS A ROLLING SWIM START?
It is part of the IRONMAN Global Swim Smart initiative aimed at increasing safety and reducing anxiety in the swim. It allows athletes to swim at their own ability and improves the overall swim experience It leads to faster swim times It defuses the drafting problem on the bike course
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POWERUP | DECEMBER 2017
LEARN ABOUT COURSE DETAILS Thoroughly review the race website and pre-race communication to familiarize yourself with the course.
ENSURE HEART HEALTH As an athlete in training, you should take the proper steps to assess your health with your physician.
Athletes will line up according to their realistic, predicted swim time (self-seeding) and every five seconds, we will send out ten athletes. It will take approximately 20 minutes to get the entire field across the swim start line.In effect, this will create a “time trial” dynamic for the race and for the determination of the final results.
WHY CHANGE TO A ROLLING START?
If possible, race in shorter events and clinics to prepare yourself for open water conditions.
DON’T USE NEW GEAR ON RACE DAY You should never race in equipment you haven’t trained in – this is not the time to test new gear.
WARM UP ON RACE DAY
DO MODERATE SWIMMERS HAVE ANY ADVANTAGE BY STARTING IN THE FRONT PART OF THE FIELD?
No, it is quite the contrary. If a moderate swimmer starts in the front part of the field, she/he will be passed by hundreds of fast swimmers which poses a needless risk for all involved parties. The cut-offs stay the same (1h 10m swim, 5:30 swim/bike, 8hr swim/bike/run) and all athletes with a finishing time of more than 8 hours do not appear in the results list.
Arrive early enough on race day for a proper warm-up prior to the start, preferably in the water.
START EASY – RELAX AND BREATHE Don’t race at maximum effort from the start. Relax and focus on proper breathing techniques
o be a lasting success in business as in life, one has to
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T R I AT H L O N | N U T R I T I O N
NUTRITION GUIDE FOR:
BREAKFAST
An ideal pre-race bre a little bit of protein t options for carbohyd a good source of pro
BEFORE THE S
Take two EnergyGel o around 15 minutes b
DRINKING ON
Getting your nutrition right can make all the difference to getting across the finish line and having an enjoyable race. HIGH5 is the on course sports nutrition at IRONMAN 70.3 Bahrain so here’s a guide to help you plan your nutrition strategy for the race.
A 70.3 is often won o Start to drink and ea after transition to ke straight away but it w can drink on the bike warm or hot conditio formulation in HIGH5 litre per hour. This w for hydration and ene carbohydrate intake or bars. If you drink t you can take the num
FUELLING AN IRONMAN Carbohydrate is your high-energy fuel for endurance events. It will help you go faster and further. Unfortunately, you only have a limited amount stored in your body and it’s depleted after less than two hours of swimming, cycling or running. Carbohydrate re-fuelling will substantially extend your endurance by providing the extra energy you need. You’ll enjoy your event more and feel stronger, particularly later on. You can consume energy bars, gels and drinks for carbohydrate. HIGH5 EnergySource is an advanced sports drink that contains a revolutionary carbohydrate formulation known as 2:1 fructose. Find out more about 2:1 fructose drinks and how you can benefit here
STAYING HYDRATED You lose fluids and electrolytes when you sweat. If you don’t replace these, then you obviously become dehydrated which can really affect your performance. Sport drinks contain electrolytes to enhance the absorption of water and help you re-hydrate.
CAFFEINE
Caffeine gives you bo in tough sport events your endurance perf faster than before wi
The scientific resear per kg bodyweight fo see how much caffei and an example of w
Bodyweight:
40kg 50kg
GOOD TO KNOW: These guidelines are based on the latest science and real world feedback from thousands of athletes to help you perform better and enjoy your race more. Research shows that by simply following these guidelines on the day of an event, athletes were able to maintain their pace 26% longer(1). This was compared to their existing brand of nutrition consumed as normal(2).
60kg 70kg 80kg 90kg
In a middle distance Lucy Gossage is to ta that you can benefit f
Your body removes c Once you have loade with 30mg every hou each contain exactly 1.
22
Independent test based on Cycling. 2.For more details see http://highfive.co.uk/research-and-development/go-further.html
POWERUP | DECEMBER 2017
3.
We do not recommend caffeine for children and pregnant or breast feeding women.
NUTRITION BREAKFAST
DURING THE RUN
An ideal pre-race breakfast is light and high in carbohydrates with a little bit of protein too. Porridge, toast and rice pudding are good options for carbohydrate. A poached egg or omelette would be a good source of protein.
BEFORE THE SWIM Take two EnergyGel or IsoGel sachets with 200-300ml water or ZERO around 15 minutes before the start. This is your fuel for the swim.
DRINKING ON THE BIKE A 70.3 is often won or lost in terms of nutrition during the ride. Start to drink and eat as soon as you have settled down into your rhythm after transition to keep your stores topped up. You might not feel it straight away but it will make a difference later on. How much you can drink on the bike often depends on the weather conditions. In warm or hot conditions, the scientific 2:1 fructose and electrolyte formulation in HIGH5 EnergySource means that you can drink up to one litre per hour. This will provide fluids, electrolytes and carbohydrate for hydration and energy. If the weather is cool and you drink less, your carbohydrate intake will be less and you will need to boost it with gel or bars. If you drink the following amounts of EnergySource each hour, you can take the number of gels or bars show.
When running, it’s easiest to get your carbohydrate from gel. You can take up to three sachets of EnergyGel or IsoGel per hour. This will give you around 60g of carbohydrate per hour. If you have caffeine loaded, then one gel should be the PLUS variant to keep you in the caffeine performance zone. Any remaining gel should be standard gel with no caffeine. To stay hydrated, drink water or ZERO. If you drink coke, then you should reduce your gel intake by one for every 400ml that you drink, starting with the caffeine gel. In hot conditions you might also want to take some salt tablets as these are easy to carry and gels do not contain a high level of electrolytes.
WHEN YOU FINISH When we exercise our muscles become energy depleted and break down. In a tough triathlon, you really push your body to the limit so expect soreness and stiffness afterwards. Consuming protein and carbohydrate afterwards help to replenish your muscle energy stores and kick start the repair and recovery process. Drink 400ml Protein Recovery as soon as you finish. This contains a unique blend of whey protein isolate and carbohydrate. It gives you the time to have a shower and relax a bit before eating a balanced meal one to two hours later.
800ml EnergySource or more: No ggel
750ml EnergySource: 1 x ge gel sachet or 1/2x EnergyBar per hour
400ml EnergySource: 2 x ge gel sachets or 1x EnergyBar per hour
ON COURSE PRODUCT: ENERGYSOURCE FLAVOUR: CITRUS •2:1 Fructose and electrolyte sports drink • For endurance performance and hydration
CAFFEINE Caffeine gives you both a physical and mental boost. When taking part in tough sport events like a long distance triathlon, it helps to increase your endurance performance and capacity. This means you can go faster than before without any extra training! The scientific research has shown an effective dose is 3mg caffeine per kg bodyweight for increased endurance performance. Below you can see how much caffeine(3) you need to take depending on your body weight and an example of what you could take to get there.
Bodyweight:
ON COURSE PRODUCT: ENERGYGEL FLAVOURS: CITRUS (CAFFEINE FREE), RASPBERRY PLUS (WITH CAFFEINE) • Use for an instant energy boost • Real fruit juice for a light refreshing taste
Amount & source of caffeine:
40kg
120mg
(425ml EnergySource X’treme)
50kg
150mg
(550ml EnergySource X’treme)
60kg
180mg
(650ml EnergySource X’treme)
70kg
210mg
(750ml EnergySource X’treme)
80kg
240mg
(500ml EnergySource X’treme + 1x IsoGel X’treme)
90kg
270mg
(750ml EnergySource X’treme + 2x Gel Plus)
In a middle distance event, the pro tip from IRONMAN Champion Lucy Gossage is to take caffeine at the start of the bike leg so that you can benefit from it for the rest of the race. Your body removes caffeine from your bloodstream over time. Once you have loaded up with caffeine, you should top up with 30mg every hour. EnergyGel Plus and IsoGel Plus each contain exactly 30mg caffeine per sachet.
ON COURSE PRODUCT: ENERGYBAR FLAVOUR: BERRY • Simple and complex carbs from fruits and grains • Natural energy bar
For beginner to pro For more information visit: www.highfive.co.uk
POWERUP | DECEMBER 2017
23
T R I AT H L O N | C H E C K L I S T F O R AT H L E T E S
KEEP CALM AND FINISH WITH A SMILE RACE DAY GUIDE IRONMAN 70.3 Middle East Championship Bahrain promises to be more than just a sporting event. It is a celebration of triathlon and Middle Eastern culture over a weekend that will keep you engaged with family-friendly side events, as well as an opportunity to experience the entertaining opening and closing ceremonies. This is one of the most amazing things that happen this year, but before you celebrate your hard earned victory, make sure to follow this ultimate guide for a smooth and disaster free race day:
BAHRAIN BAY Thursday Friday
10:00 - 17:00 9:00 - 14:00
TIMING Collect your timing chip at the registration. This chip must be worn on your left ankle during the entire race. Timing results will show times for your swim, bike, run, finish, and transition splits.
RACE BRIEFING THURSDAY Bahrain Bay
20:00
Note: it is mandatory to attend this briefing.
24
POWERUP | DECEMBER 2017
RACE DAY - 25 NOVEMBER 2017
REGISTRATION
RACE PACKS The contents of your race pack will include: Race number Helmet sticker Bag stickers ID Wristband Bike sticker Number tattoos Swim cap Transition bags
Label these bags only with the numbered stickers you are provided. You will not have access to your blue or red bag prior to the race start on Saturday, so you must ensure that all the items you need are in the bags on Friday.
Blue Bike Bag Should contain the kit you need for the bike discipline, including your helmet and race number on a number belt. After you have used, the blue bike bag for your swim-to-bike transition, use this bag to pack your swim gear in. This bag is racked in T1.
Red Run Bag Should contain the kit you need for the run discipline. After you have used your red run bag for your bike-torun transition, use this bag to pack your bike gear in, including your helmet. Drop this bag on T1 on Friday.
White Gear Bag This is your after race bag, it is for you to put any additional clothing you wear before the race, and anything you may require after the race. Leave this bag on T1 and it will be at the athlete recovery area for you to collect when you finish. IMPORTANT NOTE: Please don’t put your valuables in your bag. IRONMAN will not be responsible for its contents.
EH Awards 2017 - PowerUp - Half Page.pdf 1 11/13/2017 10:18:55 AM
AWARD WINNING HOSPITALITY
4
4
AWARDS
AWARDS
1
2
AWARD
AWARDS
Thank you for your trust! Tel +973 17 558200
cro@elitegrouphotels.com
www.elitegrouphotels.com
/EliteHospitalityBahrain
T R I AT H L O N
RACE COURSE IRONMAN 70.3 BAHRAIN
26
POWERUP | DECEMBER 2017
A C E C O U R S E | T R I AT H L O N SWIM RCOURSE 1 loop course distance - 1.9 km NORTH
Four Seasons Hotel 0.5
SWIM
km
Merchandise
Pastaparty
Grandstand EXPO
Transition
(Only One Transition!)
1.0
Swim out Office Registration
km
Swim course
1
Kilometer
km
Bike course Run course
© IRONMAN
status 18.11.2017
cartography tography & layout layou - © Marcus Witter ter
0,25 km
km
map base - © OpenStreetMap nStreetM contributors ibutors ors
0 km
1.5
One Lap Course, Bahrain Bay hosts the start and the swim of IRONMAN 70.3 Bahrain. A one lap of 1.9km will begin and BIKE COURSE finish at the Bahrain Bay. 1 loop
subject to alterations
course distance - 90 km Juzur Amwaj Bahrain International Airport
Arabian Gulf
Al Muharraq Transition
NORTH
Run Course
Muharraq Swim Course
BIKE
Al Buddaya
80 km
10
Manama
km
K in
g Fa
Al Qurayyah hd Causeway
Sitra
Madinat Isa
Umm an Nasan
(Only One Transition!)
Riffa 70 km
Madinat Hamad 20
1 loop
km
One Lap Course, Bahrain Bay hosts the start and the swim of IRONMAN 70.3 Bahrain. A one lap of 1.9km will begin and finish at the Bahrain Bay.
30 km
60
50
km
km
Bahrain International Circuit
40 km
Al Areen Wildlife Park
Gulf of Bahrain
RUN COURSE
20
Kilometer
km
Aid station
Bike course 10 km
© IRONMAN
20 km
30 km
40 km
50 km
60 km
status 21.08.2017
70 km
80 km
90 km
Run course
cartography & layout - © Marcus Witter
0 km
10 km
Swim course
map base - © OpenStreetMap contributors
0 km
90 km - 300 altitude difference 40 m 30 m 20 m 10 m
subject to alterations
4 loop course distance - 21.1 km
RUN
NORTH
4
1
2
km
km
km
3 km
4 loops 5 Merchandise
km
Four Seasons Hotel
EXPO Grandstand Office Registration
0 km
Swim course
0,25 km
1
Kilometer
km
Bike course Aid station Run course
© IRONMAN
status 18.11.2017
cartography tography & layout - © Marcus Witter
Pastaparty
map base - © OpenStreetMap contributors
Transition
subject to alterations
Moving out of transition 1 from Bahrain Bay, the four loop run course will loop around the Bahrain Bay, giving spectators more chances to cheer on their athletes. Families and friends will enjoy watching and waiting for their loved ones to finish right next to the Twisted Tower in Bahrain Bay itself, where the finish line will be situated. POWERUP | DECEMBER 2017
27
T R I AT H L O N
IRONGIRL is a running event that is dedicated to all the women out there and provides a supportive, energetic and empowering atmosphere for females pursuing a healthy and active lifestyle. IRONGIRL will take place on the day before the main event and all the females (Age 15 and above) whether first timer or experienced athlete can participate). DISTANCE: 5KM RUN SCHEDULE: FRIDAY, 24TH NOVEMBER 2017 AT 4:00 P.M.
IRON GIRL RUN
2 loops course distance - 4.2 km NORTH
Let your kids participate and join in the fun too!! Inspire them to lead a healthy and active lifestyle. IRONKIDS is open to all children who are below 14 years. 2 loops
IRONKIDS AGE AND RUN DISTANCE YEAR OF BIRTH
DISTANCE
1.
2003-2005
2.5 km run
2.
2006-2007
1.5 km run
2008-2009
1 km run
2010-2011
500 m run
subject to alterations
5.
2012-2013
250 m run
6.
2014-2015
100 m run
Four Seasons Hotel
status 21.08.2017
0,25 km
cartography & layout - © Marcus Witter
© IRONMAN
4.
map base - © OpenStreetMap contributors
3. 0 km
IRONKIDS RUN
DISTANCE: SEE AGES ABOVE
1 loop age: 12-14 years course distance: 2.2 km SCHEDULE: FRIDAY, 24TH NOVEMBER 2017 AT 5:00 P.M. NORTH
1 loop
Four Seasons Hotel
POWERUP | DECEMBER 2017
0,25 km
cartography & layout - © Marcus Witter
28
status 21.08.2017
map base - © OpenStreetMap contributors
0 km
© IRONMAN
subject to alterations
EU.IRONMANSTORE.COM
T R I AT H L O N
SETTING THE RECORD STRAIGHT Photography: Delly Carr
30
POWERUP | DECEMBER 2017
T R I AT H L O N
With eleven world championships and countless wins under its belt from the past three years, Bahrain Endurance 13 stands tall as the most successful team in the sport of triathlon. Its stable of athletes has raced on every continent in the world in the signature red and white colors they share with the kingdom of Bahrain, promoting a culture of health and wellness and endurance sporting excellence across the Gulf region and beyond.
T
he team was a pioneering vision of His Highness Shaikh Nasser Bin Hamad Al Khalifa, chairman of the Supreme Council for Youth and Sports and president of the Bahrain Olympic committee. His Highness, himself an endurance athlete, sought to promote triathlon and its healthy lifestyle and values through this all-star team racing for key world titles. Since then, triathlon involvement in Bahrain has grown to a record high that includes not just the usual demographic of executives and expats, but also local women and youths. Bahrain Endurance’s roster has changed little since the team’s introduction in 2015, with athletes selected for their commitment to the team vision as well as their capability to mentor the next
generation of grassroots Bahraini athletes. The stalwarts who have been with the team since the beginning include multiple Ironman and Ironman 70.3 world champions Jan Frodeno and Daniela Ryf, five-time ITU world champion and two-time Ironman 70.3 world champion Javier Gomez, twotime ITU long course world champions Jodie SwallowCunnama and Caroline Steffen, five-time world champion Terenzo Bozzone, two-time Ironman African champion Ben Hoffman, Ironman South American champion Brent McMahon, Fredrik Croneborg, and David Plese. This year saw dual Olympic gold medalist Alistair Brownlee, Ironman 70.3 world champion Holly Lawrence, and Mikel Calahorra join the team. While the year’s major titles have all been decided,
Ryf and Gomez are still set to attempt a dual Triple Crown Championship. After both winning Ironman 70.3 Dubai and the Ironman 70.3 World Championship this year, winning the Ironman 70.3 Middle East Championship would mean a bonus of one million dollars each, a feat only achieved once before by Ryf in 2015.
As the Ironman 70.3 Middle East Championship looms on the horizon, these talented and charismatic champions will once again make their yearly pilgrimage to Bahrain to help promote health and wellness among the kingdom’s citizens and inspire generations toward athletic excellence.
POWERUP | DECEMBER 2017
31
T R I AT H L O N | V O L U N T E E R S
THANK YOU VOLUNTEERS! To the amazing team of 2017! On behalf of IRONMAN 70.3 MIDDLE EAST CHAMPIONSHIP BAHRAIN, we would like to express our deepest thanks. We would not be where we are without your amazing work and support. Your endeavours and dedication into making this event a success makes you all the winners behind this long-awaited occasion. Onto its third year now, the IRONMAN 70.3 MIDDLE EAST CHAMPIONSHIP BAHRAIN has brought triathletes all over the globe to our humble nation, making it one of the largest and most awaited events in the country. With our sincere gratitude and pride, we welcome you to the IRONMAN Bahrain Club! We ensure that you will have some very memorable experiences and hope you enjoy your time with us. We would like to extend our heartiest of thanks and a huge round of applause to your contribution and tireless support to this annual flagship. Without the combined efforts of your hard work, effort and team spirit, the IRONMAN 70.3 BAHRAIN would not have been made possible! Stay awesome!
32
POWERUP | DECEMBER 2017
“Volunteers don’t necessarily have the time; they just have the heart.” ELIZABETH ANDREW
The IRONMAN All World Athlete program is our way of rewarding age-group athletes‘ hard work, dedication and performance. The program uses IRONMAN’s Age Group Rankings system to determine the top 10% athletes of each year.
ATHLETES ARE CLASSIFIED IN 3 LEVELS:
GOLD TOP 1%
TOP 3 RACE PERFORMANCES are taken into account for the Ranking.
SILVER TOP 5%
ALL WORLD ATHLETES ARE AWARDED IN 3 CATEGORIES
- IRONMAN - IRONMAN 70.3 - Overall (IRONMAN, IRONMAN 70.3, 5150)
BRONZE TOP 10% For more information visit ironman.com/allworldathlete
WHO WILL BE CROWNED 2017 IRONMAN World TriClub Champion? The IRONMAN TriClub Program was created as a way of recognising and giving back to the hundreds of Triathlon Clubs that have long been an integral part of the IRONMAN Community. By joining this FREE program, clubs race against each other year round to receive a range of great prizes and benefits, and the ultimate chance to be crowned IRONMAN World TriClub Champion! STEP 1
REGISTER YOUR CLUB
STEP 2
CREATE YOUR IRONMAN ATHLETE PROFILE
STEP 3
BEGIN EARNING TRICLUB RANKING POINTS
www.ironman.com/triclubs
#IMTriClub
T R I AT H L O N
PARTICIPANTS LIST BIB
NAME
GROUP
INDIVIDUALS
BIB
NAME
GROUP
BIB
NAME
GROUP
550
Alaradi
Imran
M35-39
469
Alkhalifa
Salman
M30-34
541
Abbott
Che
M35-39
392
Alateeq
Faisal
M25-29
556
Alkhalifa
Mohamed
M35-39
158
Abdel Hakim
Mahmoud
M35-39
393
Albastaki
Bader
M25-29
638
Alkhalifa
Khalid
M40-44
876
Abdulghaffar
Ahmed
M18-24
822
Albastaki
Jasim
M55-59
639
Alkhalifa
Bader
M40-44
542
Abdul-Ghaffar
Ahmed
M35-39
269
Albinali
Sharifa
F25-29
403
Alkoheji
Abdulla
M25-29
452
Abdulla
Ali
M30-34
868
Alblooshi
Marwan
M35-39
854
Alkooheji
Abdulrahman
M30-34
394
Albusmait
Ahmed
M25-29
470
Allqeti
Abdulla
M30-34
635
Abdulrahim Abdulla Abdulsalam
Abdulla
M40-44
395
Albusmait
Abdulaziz
M25-29
404
Almadani
Ahmed
M25-29
387
Abdulsalam
Mohamed
M25-29
396
Aldahmeli
Abulrahman
M25-29
471
Almahari
Hasan
M30-34
388
Abuhaimed
Abdulwahab
M25-29
459
Aldhaen
Nawaf
M30-34
557
Almahari
Ayman
M35-39
18
Ackermann
Johann
MPRO
270
Aldoseri
Fajer
F25-29
640
Almahari
Abbas
M40-44
155
Acosta
Jose
M45-49
551
Aldoseri
Raed
M35-39
898
Almannai
Rashid
M45-49
779
Adusei-Poku
Kwadjo
M50-54
713
Aldoseri
Jamal
M45-49
405
Almansoori
Ahmed
M25-29
279
Aguilo
Angela
F30-34
780
Aldoseri
Jasim
M50-54
869
Almansoori
Hamad
M18-24
172
Ahlburg
Trine
F55-59
875
Aldoseri
Khalifa
M25-29
716
Almaraisi
Hamad
M45-49
453
Akhras
Hassan
M30-34
460
Alfadalah
Yousef
M30-34
558
Almarzooqi
Nayef
M35-39
454
Al Ali
Mohsen
M30-34
552
Alfahim
Ahmed
M35-39
406
Almatar
Abdulaziz
M25-29
280
Al Ansari
Meaad
F30-34
461
Alfaisal
Saud
M30-34
472
Almuayqil
Abdulmajeed
M30-34
268
Al Bitar
Sameera
F25-29
462
Alghanem
Hamad
M30-34
371
Almulhim
Abdulrhman
M18-24
455
Al Daker
Ghaith
M30-34
397
Alhadi
Saleh
M25-29
559
Alnashmi
Eissa
M35-39
543
Al Doseri
Salem
M35-39
299
Alhaji
May
F35-39
560
Alnoaimi
Kumail
M35-39
544
Al Farii
Haitham
M35-39
463
Alhamadi
Ahmed
M30-34
561
Alnuwaysir
Faris
M35-39
636
Al Halabi
Abdulwahab
M40-44
464
Alhammadi
Sari
M30-34
473
Alqaderi
Mohammad
M30-34
545
Al Hasan
Mahmood
M35-39
142
Alharbi
Hashem
M40-44
474
Alqais
Mohammed
M30-34
281
Al Hirey
Nasra
F30-34
867
Alharbi
Mohammed
M30-34
641
Alqassar
Mohammed
M40-44
389
Al Jalahma
Nasser
M25-29
398
Alharthi
Belal
M25-29
475
Alrowaili
Mohammed
M30-34
11
Al Khalifa
Khalid
M25-29
399
Al-Hashimi
Bader
M25-29
13
Al Khalifa
Nasser
M25-29
360
Alsaati
Roaya
F25-29
465
Alhazeem
Abdulaziz
M30-34
456
Al Khalifa
Isa
M30-34
400
Al-Hazeem
Abdulrahman
M25-29
562
Alsaati
Ehsan
M35-39
546
Al Khalifa
Saqer
M35-39
466
Alhosani
Ibrahim
M30-34
407
Alsabah
Bader
M25-29
891
Al Khalifa
Shaikh Khalid
M40-44
553
Alhumaid
Mohammed
M35-39
408
Alsaffaf
Khalil
M25-29
282
Al-Salem
Fatma
F30-34
220
Alsayed
Nabil
M35-39
563
Alsebbah
Jamal
M35-39
101
Alshaiba
Shaikha
F30-34
856
Alshamsi
Hamad
M25-29
564
Alsharhan
Abdulla
M35-39
565
Alsharif
Taimour
M35-39
409
Alsheaibani
Amer
M25-29
410
Alshehhi
Faisal
M25-29
457
Al Kooheji
Abdulla
M30-34
467
Ali
Malik
M30-34
458
Al Madani
Mohammed
M30-34
714
Ali
Salman
M45-49
892
Al Qashar
Nooh
M25-29
401
Alireza
Abdallah
M25-29
547
Al-Adhamy
Osama
M35-39
715
Alireza
Yusuf
M45-49
548
Alahmed
Mubarak
M35-39
637
Aljar
Ebrahim
M40-44
549
Alaily
Amer
M35-39
554
Al-Jubouri
Ahmed
M35-39
390
Alajmi
Hasan
M25-29
468
Aljuneibi
Hasan
M30-34
391
Alanazi
Omar
M25-29
555
Aljuwaied
Faisal
M35-39
402
Alkhaldi
Abdulrahman
M25-29
298
34
Alaquel
Idrak
POWERUP | DECEMBER 2017
F35-39
T R I AT H L O N
BIB
NAME
GROUP
BIB
NAME
GROUP
BIB
NAME
GROUP
411
Altamimi
Abdulaziz
M25-29
207
Belkebir
Hamid
M40-44
128
Cartacci
Tommaso
M40-44
150
Altayeb
Dina
F45-49
77
Bellinga
Rahel
FPRO
285
Carton
Bernadette
F30-34
476
Althawadi
Abdulla
M30-34
570
Belliveau
Jared
M35-39
573
Casey
James
M35-39
477
Al-Thuwaini
Fahad
M30-34
185
Benson
Shannon
F30-34
866
Çetintırnak
Volkan
M35-39
372
Al-Turki
Saif
M18-24
223
Bermingham
Mike
M50-54
366
Chapatte
Coraline
F35-39
412
Al-Tuwaijri
Nezar
M25-29
283
Bernardo
Renata
F30-34
286
Chapuis
Justine
F30-34
478
Alwazzan
Hassan
M30-34
781
Bianchi
Enio
M50-54
826
Charatsis
Evangelos
M55-59
862
Alwoqayan
Mubarak
M40-44
889
Bin Miethig
Kai Khalid
M45-49
783
Chevalier
Bertrand
M50-54
413
Alzeera
Khaled
M25-29
156
Binebine
Bachir
M35-39
20
Chikin
Alexander
MPRO
300
Ameen Alaamer
Amna
F35-39
824
Binebine
Elkhalil
M55-59
330
Chojnacka
Malgorzata
F45-49
717
Ames
Gavin
M45-49
723
Blore
Warren
M45-49
728
Chojnacki
Artur
M45-49
823
Amy
Bruce
M55-59
5
Blummenfelt
Kristian
MPRO
574
Christner
Brian
M35-39
154
Ancely
Olivier
M35-39
782
Bock
Andreas
M50-54
33
Ciavattella
Jonathan
MPRO
Bodri
Tamas
M35-39
718
Ancion
Denis
M45-49
571
840
Clark
Stephen
M60-64
642
Anderson
Stephen
M40-44
319
Borlotti
Amanda
F40-44
181
Cleary
Meghann
F35-39
Botha
Ockert
M30-34
479
Anwar
Mohamed
M30-34
241
827
Clements
Declan
M55-59
301
Arac
Tugce
F35-39
483
Bourner
Simon
M30-34
729
Cobia
Jared
M45-49
480
Arcagni
Marco
M30-34
484
Boylan
Wayne
M30-34
306
Colhoun
Shirley
F35-39
643
Arevalo
Aldwin
M40-44
1
Bozzone
Terenzo
MPRO
287
Coll
Marta
F30-34
719
Arnott
Ian
M45-49
647
Brackmann
Thomas
M40-44
828
Collier
Mike
M55-59
373
Awadhi
Ali
M18-24
724
Branny
Krzysztof
M45-49
227
Corby
Ben
M35-39
414
Awn
Ebrahim
M25-29
725
Brinkgreve
Boet
M45-49
109
Corti
Marco
M30-34
566
Ayache
Bachir
M35-39
416
Buallay
Khalid
M25-29
15
Costes
Antony
MPRO
720
Ayala
Ciriaco
M45-49
726
Buchler
Craig
M45-49
576
Craig
Paul
M35-39
M45-49
572
Buhazza
Sultan
M35-39
418
Cranwell
Benjamin
M25-29
Craven
Janet
F30-34
721
Ayuso
Hector
226
Baccus
Sven
M25-29
838
Bunting
David
M60-64
362
318
Baczynska
Joanna
F40-44
648
Burns
Eric
M40-44
265
Cribbs
Kimberly
F18-24
567
Baczynski
Krzysztof
M35-39
727
Burrow
Brian
M45-49
10
Croneborg
Fredrik
MPRO
Crook
Richard
M50-54
644
Badalato
Luigi
M40-44
485
Burrows
Raymond
M30-34
784
893
Bader
Hussain
M35-39
157
Byrne
William
M40-44
577
Cserepes
Sandor
M35-39
Cummings
Chantal
FPRO
350
Barnes
Julia
F55-59
649
Cabaya
Joey
M40-44
71
302
Barnett
Kristina
F35-39
486
Calahorra
Mikel
M30-34
885
Cummings
Gary
M35-39
654
Cutulle'
Vincenzo
M40-44
80
Czesnik
Maria
FPRO
858
Dabrowski
Piotr
M40-44
578
Daley
Jeremiah
M35-39
855
Damberg
Leif
M25-29
271
Dashti
Fatima
F25-29
655
Davies
Simon
M40-44
171
Davis
Stephen
M35-39
730
De Voeght
Wim
M45-49
829
Delbecq
Pierre
M55-59
731
Deleon
Rex
M45-49
419
Dent
Justin
M25-29
656
Desai
Jeets
M40-44
303
Bartholomew
Abigail
F35-39
212
Bartlett
Rod
M50-54
568
Barton
Sam
M35-39
872
Battal
Ege
M40-44
143
Bättig
André
M55-59
880
Baycan
Semih
M40-44
132
Bayliss
Alan
M50-54
481
Beautyman
Michael
M30-34
645
Bechet
Yan
M40-44
42
Beck
Henry
MPRO
646
Beck
Andreas
M40-44
722
Beckmann
Johan
M45-49
569
Belal
Mohamed
M35-39
487
Call
David
M30-34
839
Call
Tim
M60-64
284
Calman
Kirsty
F30-34
219
Camposeranio
Simone
M35-39
650
Canaria
Jaynald
M40-44
417
Cao
Jian
M25-29
651
Caricato
Alessandro
M40-44
304
Caroline
Borden
F35-39
652
Carroll
Dean
M40-44
305
Carscadden
Angela
F35-39
653
Carscadden
Kevin
M40-44
825
Carson
Mark John
M55-59
POWERUP | DECEMBER 2017
35
T R I AT H L O N BIB
NAME
GROUP
BIB
NAME
GROUP
BIB
NAME
GROUP
488
Dharmar
Sangiliraj
M30-34
789
Farrell
Shaun
M50-54
665
Haji
Shaker
M40-44
218
Diab
Ahmad
M35-39
114
Fazan
Rafal
M45-49
425
Halatsch
Niels
M25-29
152
Didenko
Viktor
M35-39
736
Fields Jr
Lonnie L
M45-49
741
Halatsch
Michael
M45-49
173
Dietrich
Arno
M45-49
320
Fraser
Abby
F40-44
183
Halawa
Yasmin
F30-34
331
Diffey
Joanne
F45-49
332
Fraser
Yvonne
F45-49
500
Halen
Niklas
M30-34
307
Dille
Angela
F35-39
583
Fraser
Aonghus
M35-39
345
Hall
Sue
F50-54
657
Dinkler
Josh
M40-44
494
Freschette
Zane
M30-34
843
Hall
Gwilym
M60-64
213
Dirsiyeh
Majed
M35-39
895
Fuad
Salman
M18-24
74
Hallam
Rachel
FPRO
374
Ditlev
Magnus Elbæk
M18-24
495
Gaetke
Stephen
M30-34
857
Hamada
Jasim
M25-29
321
Gallagher
Cheri
F40-44
742
Hamdy
Yasser
M45-49
422
Ganin
Alexey
M25-29
333
Hamill Cunnane
Geraldine
F45-49
584
Gapay
Marlon
M35-39
248
Harris
Bryan
M45-49
423
Garay
Alvaro
M25-29
501
Hartley
Craig
M30-34
239
Gardiner
Colin
M50-54
176
Hartley-Green
Penelope
F35-39
138
Gates
Marianne
F40-44
666
Hartwig
Nathan
M40-44
351
Geilert
Steffi
F55-59
309
Harvey
Jessica
F35-39
842
Geilert
Bernd
M60-64
502
Hassan
Mohamed
M30-34
496
Ghayyath
Mohamed
M30-34
67
Haug
Anne
FPRO
894
Ghuloom
Mohammed
M40-44
503
Hayden
Noel
M30-34
37
Giglmayr
Andreas
MPRO
9
Hayes
Stuart
MPRO
585
Glynn
Matthew
M35-39
504
Hazel
Tom
M30-34
659
Godart
Olivier
M40-44
505
Heaton
Paul
M30-34
586
Goksen
Cinar
M35-39
34
Heemeryck
Pieter
MPRO
197
Golikov
Pavel
M30-34
506
Hegazi
Sameh
M30-34
19
Gomes
Pedro
MPRO
592
Helmy
Hany
M35-39
CY
2
Gomez
Javier
MPRO
873
Henn
Christian
M40-44
CMY
660
Gomez Gonzalez
Ernesto
M40-44
790
Hepworth
Andy
M50-54
K
587
Gomis
Gilles
M35-39
593
Herrera
Emiliano
M35-39
737
Gonen
Burak
M45-49
667
Herrera Jr.
Alejandro
M40-44
235
Goode
Michael
M50-54
668
Hertfelder
Tobias
M40-44
308
Gorrie
Annabel
F35-39
594
Herzig
Sebastian
M35-39
588
Govorov
Dmitry
M35-39
595
Heublein
Matthias
M35-39
589
Graham
Steve
M35-39
376
Hirst
Michael
M18-24
738
Grahame
Chad
M45-49
146
Hoare
Becky
F25-29
739
Grealy
Patrick
M45-49
426
Hobeika
Christophe
M25-29
661
Green
Jimmy
M40-44
669
Hogan
Joseph
M40-44
590
Gregec
Nenad
M35-39
507
Hohls
Daniel
M30-34
498
Gribben
Stuart
M30-34
427
Hood
Steven
M25-29
662
Griffiths
Stephen
M40-44
744
Hopkins
Hud
M45-49
663
Grigg
Jeremy
M40-44
745
Hoppe
Jens
M45-49
352
Grosse
Carmen
F55-59
36
Hörmann
Markus
MPRO
44
Guilloux
Arnaud
MPRO
596
Hosie
Euan
M35-39
499
Gundlach
Matt
M30-34
597
Housego
James
M35-39
740
Gunn
Christopher
M45-49
598
Hrbek
Jaroslav
M35-39
664
H.Hafiz
Mohammed
M40-44
746
Hugo
Greg
M45-49
424
Habib
Ahmed
M25-29
747
Huriez
Stephane
M45-49
591
Haggag
Khaled
M35-39
205
Hurter
Maria
F40-44
841
Doeding
Joachim
M60-64
31
Dorée
Guillaume
MPRO
732
Dorr
Jurgen
M45-49
847
Dorward
Scott
M50-54
169
Dowbor
Maciek
M35-39
145
Dowding
Dan
M45-49
30
Drachler
Tobias
MPRO
785
Dressler
Henry
M50-54
288
Du Plessis
Annemie
F30-34
786
Duin
Waldo
M50-54
247
Dunkerley
John
M45-49
489
Ebrahim
Ebrahim
M30-34
490
Ebrahim
Mohamad
M30-34
579
Ebrahim
Amer
M35-39
491
Ebrahim Alfadel
Faisal
M30-34
221
Economides
Stef
M55-59
580
Eiraky
Adham
M35-39
210
El Amine Fichtali
Omar
M35-39
787
El Gazzar
Adham
M50-54
581
El Guindi
Amr
M35-39
492
Elansary
Mohamed
M30-34
852
Elashram
Sherif
M45-49
420
Elcott
Hady
M25-29
870
Eliot
Wayne
M35-39
216
Elling
Thomas
M40-44
734
Elmahdy
Walid
M45-49
788
Elmessiry
Hanny
M50-54
735
El-Sarky
Mokhtar
M45-49
658
Elsawaf
Ahmed Loay
M40-44
877
Engel
Niko
M35-39
863
Fabi
Federico
M45-49
289
Fakhrawi
Manal
F30-34
375
Faqihi
Abdulla
M18-24
421
Farhan
Abdulla
M25-29
493
Faridoon
Ali
M30-34
582
Farley
Jon
M35-39
126
Farrell
Clare
F45-49
36
POWERUP | DECEMBER 2017
C
M
Y
CM
MY
C
M
Y
CM
MY
CY
CMY
K
T R I AT H L O N BIB
NAME
GROUP
BIB
NAME
GROUP
BIB
NAME
GROUP
428
Hussain Ali Buti
Omar
M25-29
851
Koehler
Dirk
M40-44
673
Mahlab
Mohamed
M40-44
133
Husseini
Shukri
M35-39
292
Kortelahti
Heidi
F30-34
274
Mahmood
Fatema
F25-29
508
Hwaidak
Karim
M30-34
21
Koutny
Philipp
MPRO
515
Mahyari
Amir
M30-34
365
Ibrahim
Fadwa
F45-49
273
Krawiec
Joanna
F25-29
251
Maican
Sorin
M45-49
184
Iraky
Ahmed
M40-44
671
Krikorian
Franck
M40-44
674
Makarov
Maxim
M40-44
791
Irvine
Keith
M50-54
14
Kueng
Manuel
MPRO
752
Malallah
Hesham
M45-49
429
Isa Al Khalifa
Ali
M25-29
79
Kumhofer
Simone
FPRO
801
Malallah
Reyad
M50-54
849
Ismaeel
Mohamed
M18-24
672
Kunz
Korbinian
M40-44
831
Mallmann
Dieter
M55-59
35
Ivanco
Michal
MPRO
359
Kuratli
Erika
F40-44
174
Manzi
Massimiliano
M35-39
792
Jäger
Heinz-Peter
M50-54
293
Kuzbari
Sara
F30-34
180
Marrero
Sam
M35-39
793
Jaklic
Bostjan
M50-54
104
Labouchere
David
M50-54
607
Marsh
Tom
M35-39
377
Jamšček
Nejc
M18-24
224
Lagarde
Jerome
M40-44
896
Marshed
Nawaf
M35-39
430
Janahi
Mustafa
M25-29
844
Lando
Luigi
M60-64
179
Martin
Yannick
M35-39
509
Janahi
Ali
M30-34
845
Lando
Edoardo
M60-64
753
Martin
Justin
M45-49
890
Janahi
Salah
M50-54
796
Langbauer
Dan
M50-54
871
Martin
Alejandro
M40-44
794
Jang
Gyoungoh
M50-54
604
Lanza
Daniele
M35-39
874
Martin
James
M25-29
40
Jarrige
Yvan
MPRO
432
Larrinaga
Alejandro
M25-29
754
Martinez
Marcelo
M45-49
510
Jawhar
Anwar
M30-34
196
Lavender
Mark
M45-49
802
Mason
Dean
M50-54
41
Jilek
David
MPRO
191
Law
Lindsey
F35-39
435
Mato Martiarena
Diego
M25-29
43
Jørn Hansen
Simon
MPRO
81
Lawrence
Holly
FPRO
516
Matos
Eduardo
M30-34
113
Julier
Mark
M40-44
234
Lazzari
Georg
M50-54
848
Matvey
Zubov
M25-29
272
Junge
Jennifer
F25-29
266
Lee
Autumn
F18-24
125
Matyushina
Olga
F30-34
795
Kadwell
Josef
M50-54
17
Leiferman
Chris
MPRO
358
Mauro
Tiziana
F40-44
511
Kamal
Ahmed
M30-34
605
Leonov
Anton
M35-39
675
Mazat
Matthew
M40-44
26
Karabulut
Zulfu
MPRO
346
Levison
Lesley
F50-54
431
Karam
Stephane
M25-29
69
Lewis
Sarah
FPRO
222
Mazej
Uros
M45-49
512
Karimi
Ahmed
M30-34
147
Leysen
Liesbeth
F45-49
68
Mccauley
Jocelyn
FPRO
211
Karkouri
Zakaria
M40-44
27
Libin
Alex
MPRO
517
Mcclernon
Patrick
M30-34
599
Kazerooni
Bashar
M35-39
78
Lie
Kristin
FPRO
436
Mccone
Sam
M25-29
253
Keddis
Andrew
M30-34
294
Lin
Ethel Zhiyun
F30-34
139
Keleș
Emin
M35-39
195
Lindgren
Carl
M50-54
803
Mcdermott
Alistair
M50-54
378
Kennedy
Mitch
M18-24
267
Lindqvist
Michelle
F18-24
437
Mcdonough
Ian
M25-29
600
Kennedy
Eric
M35-39
799
Lindqvist
Peter
M50-54
335
Mcgough
Maille
F45-49
897
Kerriou
Issam
M35-39
433
Lledo
Carlos
M25-29
676
Medved
Martin
M40-44
290
Keservuran
Gizem Nurdan F30-34
518
Megder
Ismail
M30-34
606
Lombard
Jacques
M35-39
878
Khadiri Yazami
Nabil
M40-44
846
Méjias
Louis
M60-64
601
Khalaf
Ali
M35-39
322
Longua
Courtney
F40-44
608
Merza
Mohamed
M35-39
379
Khaled Al Khalifa
Shaikh
M18-24
153
Mileev
Alexandr
M45-49
380
Khalifa
Noraldeen
M18-24
519
Milenkovic
Uros
M30-34
513
Khalil
Mohamed
M30-34
850
Miller
Peter
M45-49
206
Khater
Joseph
M30-34
243
Mishanin
Dmitry
M35-39
602
Killip
Heston
M35-39
22
Mlinar
Markus
MPRO
670
Kirikov
Andrey
M40-44
148
Moccia
Stefano
M45-49
830
Kirton
Andrew
M55-59
225
Moellebro
Stine
F35-39
603
Klochko
Yury
M35-39
252
Mohamed
Bilal
M35-39
291
Knutson
Jodi
F30-34
438
Mohamed
Wafi
M25-29
748
Koch
Dieter
M45-49
886
Mohamed Almansoori
Younis
M35-39
38
POWERUP | DECEMBER 2017
249
Looby
Michael
M45-49
334
Looby
Mary
F45-49
860
Loy
Declan
M40-44
310
Lucky
Gloria
F35-39
514
Lucky
Alex
M30-34
32
Luft
Mikolaj
MPRO
170
Luis
Orlando
M35-39
434
Luke
Oliver
M25-29
800
Lunde
Arne
M50-54
751
Macalintal
Dante
M45-49
T R I AT H L O N BIB
NAME
GROUP
BIB
NAME
GROUP
BIB
NAME
GROUP
208
Mokhtari
Salim
M25-29
324
Pearson
Wendy
F40-44
808
Rogers
Mark
M50-54
804
Mooney
Lawrence
M50-54
614
Pécriaux
Paul
M35-39
254
Roghi
Philippe
M50-54
105
Morelli
Marco
M50-54
141
Pero
Andrea
M55-59
763
Rohner
Patricio
M45-49
755
Morillon
Samuel
M45-49
523
Piekarski
Mickael
M30-34
688
Roldan Gil
Eugenio
M40-44
832
Morris
Alex
M55-59
524
Pini
Ezequiel
M30-34
115
Rose-Quirie
Alison
F55-59
879
Mubarak
Yousif
M45-49
276
Pittman
Casie
F25-29
615
Rosier
Titus
M35-39
610
Mudaawi Aldoseri Saif
M35-39
4
Plese
David
MPRO
295
Rowell
Ashley
F30-34
833
Muir
James
M55-59
131
Podracky
Radek
M45-49
528
Rowell
Eric
M30-34
677
Mullen
Shaun
M40-44
134
Pokorny
Alexej
M40-44
764
Russell
Jamie
M45-49
23
Müller
Urs
MPRO
236
Poppe
Robert
M45-49
529
Ryan
Micheal
M30-34
756
Müller
Christian Claus
M45-49
217
Poveda Franco
Maria Fernanda
F35-39
530
Ryazanov
Anton
M30-34
61
Ryf
Daniela
FPRO
441
Saeed
Abdulla
M25-29
689
Said
Mishal
M40-44
864
Salman
Agit
M18-24
616
Salom Martinez
Francisco
M35-39
809
Salt
Steve
M50-54
884
Samarth
Amit
M35-39
325
Sandwall
Karin
F40-44
337
Sansom
Greer
F45-49
250
Santos
Rurik Ian
M40-44
765
Sargis
Christophe
M45-49
531
Satpute
Sanjay
M30-34
810
Savage
Mike
M50-54
348
Schaadt
Lone
F50-54
690
Schaadt
Michael
M40-44
617
Schianchi
Matthia
M35-39
39
Schildknecht
Ronnie
MPRO
24
Schilling
Alexander
MPRO
691
Schmelz
Robert
M40-44
766
Schmid
Stefan Alexander
M45-49
326
Schmidtova
Renata
F40-44
66
Schmitt
Natascha
FPRO
199
Schoni
Sandra
F45-49
692
Schuler
Fabio
M40-44
70
Schulz
Jenny
FPRO
338
Schulz
Birgit
F45-49
767
Schwarzenbach
Rene
M45-49
693
Scott
Daniel
M40-44
442
Sebban
Youssef
M25-29
323
Munawar
Muneeza
F40-44
759
Prakash
Krishna
M45-49
861
Murphy
Greg
M50-54
209
Pretorius
William
M35-39
520
Mustafa Ali
Mousa
M30-34
760
Priest
Darren
M45-49
521
Mutarrid
Nasser
M30-34
175
Prihoda
Martin
M45-49
193
Nachar
Ramy
M25-29
106
Pritasil
Tomas
M45-49
439
Nader
Abdulmajeed
M25-29
853
Puncia
Romeo Iii
M30-34
64
Naeth
Angela
FPRO
313
Pushkar
Diana
F35-39
834
Nahon
Michael
M55-59
190
Pywell
M18-24
611
Najafov
Boris
M35-39
Zachary Charles Beckett
678
Nanda
Raman
M40-44
679
Nash
Grant
M40-44
757
Neal
Robert
M45-49
522
Neall
Jean-Paul
M30-34
680
Neill
Andrew
M40-44
888
Ng
Kartik
M35-39
188
Nijhawan
Kush
M30-34
347
Nohave
Mollie
F50-54
758
Nova
Eneas
M45-49
835
Nugent
Michael
M55-59
275
Occuis
Donna
F25-29
198
O'Donnell
Timothy
M40-44
178
Ohanlon
Robert
M50-54
381
Ohanlon
Alexandro
M18-24
194
Olcina
Guillermo
M35-39
311
Olsen
Ida Jarner
F35-39
312
Oosthuizen
Inalize
F35-39
244
O'Reilly
Andrew
M35-39
613
Orlandi
Kevin
M35-39
805
Owen
Tim
M50-54
865
Özgür
Tahsin
M35-39
135
Painter
Glyn
M45-49
62
Pallant
Emma
FPRO
682
Palomino
Mauricio
M40-44
140
Palysa
Marek
M40-44
683
Panagopoulos
Stavros
M40-44
525
Radhi
Ali
M30-34
526
Rafeea Eid
Saad
M30-34
440
Raffii
Raed
M25-29
684
Rajendran
Sureshkumar
M40-44
883
Reed
Thomas
M25-29
12
Reichel
Horst
MPRO
882
Reichelt
Gerhard
M55-59
382
Remigio
Barkley
M18-24
144
Remington
Luke
M35-39
761
Renaud
Cormier
M45-49
762
Riabushkin
Vladimir
M45-49
336
Riabushkina
Tatiana
F45-49
806
Riaby
Ilya
M50-54
685
Richardson
Jesse
M40-44
686
Richter
Miroslav
M40-44
7
Riederer
Sven
MPRO
65
Riesler
Diana
FPRO
383
Riley
Maris
M18-24
136
Roberts
Justin
M40-44
363
Robinette
Angela
F40-44
242
Robinson
Jonathan
M30-34
807
Robinson
Trevor
M50-54
443
Selaibeekh
Abdulla
M25-29
129
Roch
Jean-Daniel
M50-54
532
Seledkov
Ivan
M30-34
130
Roch
Catherine
F50-54
694
Sellers
Edwin
M40-44
836
Rocher
Kevan
M55-59
768
Sembrano
Rodel
M45-49
687
Rodriguez
Gustavo
M40-44
107
Sensoli
Filippo
M45-49
POWERUP | DECEMBER 2017
39
T R I AT H L O N BIB
NAME
GROUP
BIB
NAME
GROUP
BIB
NAME
GROUP
695
Serrano
Roberto
M40-44
774
Thompson
John
M45-49
110
Warn
Lynette
F50-54
444
Shaheen
Omar
M25-29
6
Thomschke
Markus
MPRO
25
Watson
Eric
MPRO
327
Shaw
Rachel
F40-44
812
Thomson
Gary
M50-54
817
Watson
Clive
M50-54
445
Shehab
Ahmed
M25-29
701
Thorold
Crispin
M40-44
192
Watterson
Brecken
F40-44
811
Sherif
Magued
M50-54
623
Tindle
Jason
M35-39
711
Webb
Brian
M40-44
538
Tkeshelashvili
Omar
M30-34
277
Webber
Lauren
F25-29
315
Tobon Munoz
Ibone Catalina F35-39
778
Weber
Thomas
M45-49
238
Topping
Michael
M30-34
149
Weisheimer
Thomas
M45-49
702
Torrini
Roberto
M40-44
328
Wesley Al-Wir
Laura
F40-44
703
Torrini
Mauro
M40-44
317
Westcott
Lori
F35-39
704
Tortosa
Toni
M40-44
818
West-Evans
Jarett
M50-54
228
Tracey
James
M45-49
214
Westhead
Sam
M50-54
386
Transiskus
Blake
M18-24
187
Wilhelmsen
Peter
M45-49
8
Trautman
Matt
MPRO
539
Wilkins
Christopher
M30-34
813
Trier
Mark
M50-54
160
Williams
Mark
M55-59
776
Tryon
Brant
M45-49
329
Williams
Vanessa
F40-44
189
Tsaoutos
Michael
M50-54
631
Williamson
Ian
M35-39
Wilson
Gregory
M55-59
696
Shipkov
Vladimir
M40-44
697
Siem Lynge
Morten
M40-44
137
Simmonds
Michael
M55-59
769
Sinan
Baris
M45-49
533
Singh
Parmeet
M30-34
770
Siregar
Verdy
M45-49
339
Sisti
Giuseppina
F45-49
127
Siutkin
Mykola
M40-44
698
Skarpas
Kiriakos
M40-44
618
Skarupa
Tomasz
M35-39
314
Smith
Kristen
F35-39
384
Smith
Connor
M18-24
446
Smith
Joshua
M25-29
534
Smith
Simon
M30-34
535
Solis
Jacobo
M30-34
624
Tucci
Marco
M35-39
837
177
Tucker
Michael
M55-59
237
Wood
Daniel
M40-44
Wood
Kelly
F50-54
705
Tucker
Christopher
M40-44
349
859
Tucker
Stephen
M40-44
819
Woolgar
Keith
M50-54
Wooster
Michael
M25-29
619
Sousa
Anderson
M35-39
296
Turk
Maryam
F30-34
450
887
Spaans
Peter
M50-54
245
Turner
Andy
M35-39
632
Wright
Jeffrey
M35-39
Wutti
Eva
FPRO
182
Sparks
Karl
M45-49
625
Turner
Gregory
M35-39
63
111
Stadelmann
Sabrina
F25-29
344
Tywczynski
Joanna
F45-49
278
Yacout
Maha
F25-29
Yateem
Mohamed
M30-34
340
Stewart
Cheryl
F45-49
246
Van
Mathys
M40-44
540
620
Stirm
Christian
M35-39
707
Vaughan
Tom
M40-44
712
Yavuz
Onur
M40-44
Yazicioglu Ergin
Tugba
F35-39
341
Stoilova
Svilena
F45-49
297
Velez
Carolina
F30-34
364
771
Strong
Brian
M45-49
627
Velhuco
Ricardo
M35-39
354
Yousef
Suzanne
F55-59
Yurchenko
Sergey
M35-39
385
Stubbe
Max
M18-24
708
Venter
Cornelius
M40-44
633
621
Stuhlmacher
Nathan
M35-39
709
Ventura
Vernie
M40-44
634
Zahumensky
Martin
M35-39
Zainal
Hassan
M25-29
699
Suarez Suarez
Gilberto
M40-44
112
Vigariu
Mihai
M30-34
451
772
Sykes
Carl
M45-49
814
Viglialoro
Giuseppe
M50-54
820
Zayed
Hazem
M50-54
Zenker
Jennifer
F35-39
447
Tabbaa
Kareem
M25-29
815
Viviers
Jan
M50-54
151
108
Tabbal
Ali
M45-49
816
Vladimir
Volkov
M50-54
881
Zimmer
Brian
M35-39
700
Taha
Abdullah
M40-44
777
Volkov
Anton
M45-49
116
Zwager
Finn
M50-54
448
Taher
Salem
M25-29
117
Von Berg
Rodolphe
M60-64
Von Berg
Jason
M30-34
356
Tashkandi
Mariam
F35-39
186
536
Tauffenberger
Arnaud
M30-34
710
Von Skwarczinsky Clemens
M40-44
102
Taylor
Rachel
F40-44
449
Voor
Jeffrey
M25-29
159
Taylor
Sioned
F45-49
316
Vrey
Lelani
F35-39
240
Taylor
Jerri
F45-49
628
Wagner
Herman
M35-39
773
Taylor
Dave
M45-49
355
Walker
Hilary
F60-64
622
Teo
Ewin
M35-39
629
Wall
Alan
M35-39
537
Thani
Saad
M30-34
103
Walton
Ben
M35-39
76
Thoes
Svenja
FPRO
357
Wang
Margaret
F25-29
M35-39
630
Ward
Michael
M35-39
215
40
Thompson
Sean
POWERUP | DECEMBER 2017
T R I AT H L O N BIB
NAME
RELAY
GROUP
BIB
NAME
GROUP
BIB
NAME
1143
Midnight Depress
1188
Zaman
1100
3 Amigos
1144
Ministry of Interior B
1189
NBHF 1
1101
3 Fast 3 Furious
1145
MND Over Matter
1190
NBHF 2
1102
Agile and Ageless
1146
Musketeers
1191
NBHF 3
1103
Al Rushaid CCFS
1147
Objective 5
1192
NBHF 4
1104
Al Rushaid Rough Necks
1148
Pace#1
1193
Peace Makers
1105
Alhamdan
1149
Pedal
1194
Team BM
1106
ARK
1150
PMTB Bahrain / Fil-Am Tri
1107
ARV DYNAMIC TRI
1195
Sheikh Salman Bin Abdulla Al Khalifa
1108
ARV Sport and Recreation
1151
Police Team
1196
Bahrain 3
1152
Race Ready
1197
3Gen-Tri
1153
RedNWhite
1198
DCR
1154
RPA3
1199
Tigers
1155
RT Eagles 2.0
1109
bahrain defence force 1
1110
bahrain defence force 2
1111
BAHRAIN TRIATHLON CLUB B TEAM
1112
Bahrainho
1200
JFA BAHRAIN
1156
RT Mike, Matt and Heidi
1113
Barracuda
1201
Bahrain champions
1157
Rushaid Raiders
1114
Boliox
1202
Khobar Hash
1158
S&A
1115
Chafing the Dream
1203
Latin Drinking Team
1159
Sadiq Madan Team
1116
Champagne
1160
Scorpion Team
1204
Notorious S.R.G. (Shawn Robert Gosia)
1117
Ali, Ahmad & Ruth
1161
SOUTH AFRICAN TRI HARDS
1205
KHK MMA
1118
Charlie's Angels
1162
Southern Sting
1119
Cocorico
1163
Spanish Hockey Pirates
1120
CoMeBacK
1164
SPARKS TEAM
1121
Darraj Team
1165
Spartans
1166
Springbokkies
1167
Tatweer Petroleum A
1168
Tatweer Petroleum B
1169
Team FAT
1170
Team Five
1171
The Hala 3
1172
The Rose and Two Thorns
1173
The Trialots
1174
The Tri-umphants
1175
The Virginians plus One
1122
Desert Dragons
1123
DESERT WARRIORS
1124
Eagle
1125
Fichidindia
1126
Fil-Am TRI/DHL
1127
FRANKO TEAM
1128
Froggies
1129
Gulf Air
1130
Gulf Air Men
1131
Gunners United
1132
House of Prayer Wheels and Banter Society tri-team
1176
Tres-pacito
1177
Tri kuwait
1133
its okay
1178
Tri Navy
1134
James Lynn
1179
Tri Y
1135
Jason and the Caineman
1180
Trials, Tribulations and Glory
1136
Kakas
1181
Triple "M" Team
1137
K'LL'D IT
1182
Triple C
1183
TRT
1184
Two and a half men
1138
Kool Kiwis
1139
LIFESAVERS
1140
Littles-Price
1185
We Are the People Our Parents Warned Us About
1141
Manama team
1186
WeCanTri
1142
Matt and Paul
1187
WMA Team
42
POWERUP | DECEMBER 2017
GROUP
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SOFITEL FESTIVE.indd 1
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T R I AT H L O N
THE PRIDE OF THE NATION
With over 1400 participants from across the globe, the Dubai International Triathlon Championship held in the UAE marked a new triumph for HH Shaikh Nasser bin Hamad Al Khalifa, achieiving sixth place overall and second place in his category!
H
is Highness Shaikh Nasser bin Hamad Al Khalifa, Representative of His Majesty the King for Charity Works and Youth Affairs, Chairman of the Supreme Council for Youth and Sports, President of Bahrain Olympic Committee, maintained his momentum in triathlon championships with an impressive time of 03:08:25 hours, proving his His Highness’ readiness for the upcoming IRONMAN 70.3 Middle East Championship Bahrain. The prestigious event featured three competitions; a 1.5km swimming race, an 80km cycling race, a 10km running race, and at the end of the race, Shaikh Nasser was honoured by members of the Organising Committee for his achievement, to much congratulatory applause. Commenting after the race, Shaikh Nasser said: “I am very
happy to achieve this positive result in this international championship, which featured a pool of professional and amateur players. There are several factors contributed to this achievement, including the support and backing of His Majesty King Hamad bin Isa Al Khalifa, and His Majesty’s continuous followup to my preparations prior the Championship, which fueled me with enthusiasm.” “Achieving sixth place overall and second place in my category is a very wonderful result and calls for optimism in the upcoming races after I was able to reach the desired physical and technical readiness.” His Highness further added: “The participation in this international championship is of great importance due to the presence of many pioneering athletes in it. I was very determined to achieve a good result and to finish in
“Achieving sixth place overall and second place in my category is a very wonderful result and calls for optimism in the upcoming races after I was able to reach the desired physical and technical readiness.”
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POWERUP | DECEMBER 2017
the shortest time. I tried to spread my efforts throughout the event, and I succeeded in this following my preparations in Bahrain.” His Highness revealed that he lost two minutes in the swimming race, but managed to recover ground in the cycling race. His Highness Shaikh Nasser stressed that his looking forward to winning gold medal in the IRONMAN 70.3 Middle East Championship Bahrain, “After this achievement, I feel am ready for the IRONMAN 70.3 Middle East Championship Bahrain. I only wait from Bahraini fans to side by me so I can win gold medal,” he added. Moreover, Shaikh Nasser praised the results of the members of the Bahrain Triathlon Team who participated with him at the Dubai International Triathlon Championship.
T R I AT H L O N
POWERUP | DECEMBER 2017
45
FITNESS
Fitness boot camps never go out of style for a good reason: The military-inspired workouts burn serious calories. “Built on three fundamentals of training—cardio, strength, and agility—boot-camp workouts are fun intense at the same time some solo or buddied up. They always challenging working yourself against the clock. To show a few of what may go on in a boot camp here are some workouts shown and demonstrated.
SIDE BENCH JUMPS
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For more information: Mobile No. +973 3322 0035 Instagram: @mustafa2325
46
POWERUP | DECEMBER 2017
FITNESS
t u
SCAPULAR MOVEMENT AND STABILIZATION
t
THE CONTEMPORARY STOTT PILATES EDUCATION METHOD IS A CONTEMPORARY APPROACH TO THE ORIGINAL PILATES METHOD BASED ON MODERN PRINCIPLES OF EXERCISE SCIENCE AND REHABILITATION. UNPARALLELED IN THE INDUSTRY FOR ITS THOROUGHNESS AND QUALITY, IT IS OFFTEN CALLED THE “IVY LEAGUE” OF PILATES EDUCATION, AND IS BOTH A PHILOSOPHY AND METHOD YOU CAN BUILD A CAREER ON.
THE BASIC PRINCIPLES OF STOCK PILATES
There are Five Basic Principles that provide the foundation of STOTT PILATES® and are key to performing the exercises safely and effectively. They show you how to breathe properly and position your body through the exercises. These principles will make you more aware of your ‘core’ and help you get better results from your workout. The STOTT PILATES Five Basic Principles that follow are accompanied by simple exercises to help illustrate them.
BREATHING
A three-dimensional breath pattern is encouraged, expanding the rib cage in all directions without neglecting anterior, lateral or posterior portions. During exhalation the rib cage closes in and down while the spine flexes slightly. For this reason, an exhale is suggested to accompany and facilitate
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POWERUP | DECEMBER 2017
spinal flexion. During inhalation, the rib cage opens out and up while the spine extends slightly. Therefore, an inhale is suggested to accompany and facilitate spinal extension. An exhale may be used during spinal extension in order to maintain abdominal recruitment to stabilize and support the lumbar spine. In all exercises, the breath and awareness of stabilization should precede the actual movement.
Be aware of scapular stabilization at all times, whether there is movement of the arms and spine or not. Since they lack a direct bony attachment to the rib cage and spine, the scapulae have a great deal of mobility. In making a greater range of motion available to the arms, the scapulae can glide upward, downward, inward and outward, and can also rotate upward or downward. Through the whole shoulder girdle, a sense of stability, not rigidity, should always be maintained. A sense of width should be maintained across the front and back of the shoulder girdle. The shoulders should not be allowed to overly round forward or squeeze completely together. The scapulae should lie flat on the rib cage and glide across it without coming away from it. Keep in mind that the scapulae will react to movements of the arms and thoracic spine. For example, the scapulae will naturally elevate during overhead arm movements and protract during thoracic flexion. Be aware that an individual’s neutral placement of the scapulae may be slightly different from their natural resting position. An ideal working alignment must be established for each individual.
RIB CAGE PLACEMENT
The abdominal wall attaches to the lower ribs. The abdominal muscles must often be recruited to maintain the rib cage and the thoracic spine, in proper alignment. Often the rib cage will tend to lift up in the supine
FITNESS
position or deviate forward in a sitting position, extending the thoracic spine. Pay particular attention while inhaling or elevating the arms. Engagement of the obliques will ensure proper alignment at all times. When supine in neutral, maintain a sense of the weight of the ribs resting gently on the Mat, neither lifting away nor pushing into the Mat. Emphasize breathing three-dimensionally into the rib cage and abdomen during inhalation. Allow the two sides of the rib cage to close toward each other during exhalation, softening the back of the rib cage toward the Mat. Avoid overly depressing the rib cage, which will flex the thoracic spine, possibly extending the cervical spine and may deactivate the transversus abdominis. When flexing, the rib cage will slide toward the pelvis anteriorly. When extending, allow the rib cage to open to facilitate thoracic extension. It is important to not completely relax the abdominals during extension; otherwise a loss of spinal stability will result.
PELVIC PLACEMENT
It is key to emphasize stabilization of the pelvis and lumbar spine both statically and dynamically in all positions and throughout all movements. The two positions most often used are neutral and imprint. In a neutral position, the natural anteriorly convex curve of the lumbar spine is present. In most cases, when lying supine, the triangle formed by the ASIS and the symphysis pubis should be parallel to the Mat. This is the most stable and optimal shock absorbing position and a good place from which to promote efficient movement patterns.
HEAD AND CERVICAL PLACEMENT
The cervical spine should hold its natural curve with the skull balancing directly above the shoulders when sitting in neutral. This position should also
be maintained when lying on the back. If there is a kyphosis or forward head posture, pads or pillows under the head may be necessary to support the head, and prevent overextension and unnecessary tension in the cervical spine. In most instances, the cervical spine should continue the line created by the thoracic spine in neutral, or during flexion, extension, lateral flexion and rotation. Cervical flexion should begin with a slight head nod, referred to as craniovertebral flexion. Avoid jamming the chin into the chest. There should be enough room between chin and chest to fit a small fist. Once craniovertebral flexion and scapular stabilization are established, the upper torso can be flexed by contracting the abdominals to slide the rib cage toward the pelvis. When flexing the upper torso, focus on creating an even flexion through the thoracic and cervical spine. When extending the upper torso, focus on creating an even extension through the thoracic and cervical spine. Avoid creating overextension and compression in the cervical area.
STA RTING P O SITION
INHALE
E X HA LE
EXPERIMENTING WITH RIB CAGE PLACEMENT
Start supine, with pelvis and spine neutral. Knees flexed, feet abducted hip-distance apart on the Mat. Arms long by sides, palms down. Arm Raises Inhale Reach arms to the ceiling, palms facing one another. Exhale Reach arms overhead, only as far as abdominal connection and contact between the rib cage and Mat can be maintained. Inhale Reach arms to the ceiling. Exhale Lower arms down by sides.
THE WARM UP : BRE ATHING
POWERUP | DECEMBER 2017
49
NUTRITION
COACH TIAAN BOTHA CrossFit Level 2 CF Gymnastics
TRAINING FOR MARATHONS WITH SHORT INTENSE WORKOUTS FOR THOSE OF YOU WHO’VE BEEN FOLLOWING MY ARTICLES EACH MONTH, YOU WOULD HAVE NOTICED MY TITLES ARE VERY CONTRADICTORY TO THE NORMAL MIND SET OF THE AVERAGE PERSON. THIS MONTH IS GOING TO BE NO DIFFERENT. SHORT INTENSE WORKOUTS CAN IMPROVE LONG DISTANCE AEROBIC TRAINING. BEAR WITH ME FOR THIS ONE.
L
et’s look at the track events commonly seen at the Olympics. Let’s take a sprinter and let’s take an endurance runner. Which would you say is the more muscular athlete? To the non bias individuals, the sprinter would be the more muscular athlete. That’s because Anaerobic training (short, intense and interval training) build muscles and improves performance, where long and consistent aerobic training (long
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POWERUP | DECEMBER 2017
cardiovascular training) such as ultra running can break down muscles and deplete the body. or the fitness enthusiast, we would want to have a good balance of both training styles, but maybe lean a bit more to the shorter intense training. Anaerobic training improves the metabolism, breaks down fats for fuel, builds muscles and improves speed, strength, stamina and power, just to name a few. Now let’s get back to the
title of this article. Training in short intense periods, with some sort of interval training, can actually improve your aerobic capacity if programmed right. Which means we can get all the benefits o good endurance performance with less of the muscle loss we commonly see with only endurance types of training. By simply training smarter instead of longer, we can have better results in performance for long and short workouts. More time
Q : SHOULD I TRY AND IMPROVE BOTH MY ANAEROBIC AND AEROBIC CAPACITIES? A : YES. Q : CAN I DO IT BY MAINLY FOCUSING ON MY SHORTER, MORE INTENSE WORKOUTS? A : YES Q : CAN I TRAIN FOR A MARATHON BY JOINING MY LOCAL CROSSFIT BOX (LIKE CROSSFIT BLACKSMITH)? A : DEFINITELY YES e ficient and less time spent on the road or bike means better results and more time to do the other things we love.
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CYCLING
SOLVING THE DIET DILEMMA Registered Sports Dietician, Laura Martinelli, is responsible for the nutrition, hydration and supplementation of Team Bahrain Merida. An expert in cycling and endurance sports in general, she shows us the importance of maintaining a great diet.
L
aura Martinelli graduated with honours in Dietetics at Padua University in Italy and then majored in sports nutrition in England, achieving a MSc in Sport & Exercise Nutrition at Leeds Metropolitan University. Since 2010 Laura has been working with athletes from different sports fields to prepare national and international level races, and in 2013 she has been a lecturer in Sports Nutrition and Physiology at School of Sports Nutrition and Supplements (located in Padua). During the triennium 2014-2016 she dedicated her work as team sports dietician for the Swiss World Tour IAM Cycling team, where she was responsible for the nourishment of the riders, during the training camps and at the race. Now she does the same job for none other than the renowned Team Bahrain Merida.
With your experience in working with Team Bahrain Merida, what are some advices you have given them over the year that they have applied into their lifestyle, and has greatly benefitted them in their career? In my opinion one of the most important tip is not to “underestimate” carbohydrates: I mean, many athletes radically reduce carbohydrates in their diet in order to lose fat mass or gain muscular mass, not taking into account that carbs allow protein to be used properly. Only if I ingest a correct amount of carbohydrates my dietary protein
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POWERUP | DECEMBER 2017
will completely be used to build muscles, otherwise protein will be wasted to produce energy instead of missing carbs.
Of course, not everyone has a standard body type. What are important things to highlight before taking on any diet or nutrition plan?
Surely as baseline assessment, it’s fundamental to check one’s body composition, in order to evaluate the percentage of fat mass, muscular mass and analyse the hydration status, and so understand what the weight is made up of.
Based on your work on the main roles of sports nutrition, can you
CYCLING | NUTRITION
DIETARY HABITS OVER DIETING
highlight the importance of this and its benefits?
Sports Nutrition is an early science which is progressively establishing itself in the international scientific scene, thanks to studies and evidences proving its efficiency on improving sports performance. But if the latter surely represents athlete’s main target, the benefits of correct sports nutrition are several: to achieve an optimal body composition, to improve sleep quality, to maximize training stimulus, to improve athlete’s mood and reduce psychological stress, to promote recovery process and finally to optimize race-day performance.
There is a common myth with diet practitioners or people who want to speed up the process in weight loss, in that they refuse to have any other intake apart from greens and legumes. What truly makes up a well-
balanced diet? A tailored nutritional plan prepared by an qualified nutritionist, who can give indications not only to gradually lose weight but also to maintain the results on a long-term perspective.
What are some beneficial foods/ drinks that you would recommend to triathletes? How will this aid them? In sports nutrition field there are several functional foods. In particular for triathletes I would recommend the consumption of nitrate-rich vegetables (and their juices) as beetroot, celery, lettuce, rockets, spinaches, cabbage, endive, leek and carrots. From a sports perspective, it has been shown that nitrate supplementation can reduce the oxygen cost of submaximal exercise and can, in some circumstances, enhance exercise tolerance and performance. In other words, dietary nitrate can change muscle efficiency,
lowering oxygen cost of exercise and therefore making athletes more “economical” during effort. The performance benefits are particularly seen during all-out exercise lasting 5-30 minutes.
What words of advice on nutrition and diet would you like to share for the athletes this year who will be participating in the IRONMAN 70.3 Middle East Championship? Keep your fluid intake as high as possible. Roughly one third of the athletic population doesn’t drink enough throughout the exercise. If you’ll start the race well hydrated and you’ll train your gut to manage high fluid contents during the effort, this will give you a good advantage during the race. Moreover, try not to drink plain water but water + carbohydrates and electrolytes, so that you’ll fulfil both fluid and energy requirements.
A sentence I like to say to the riders is that they don’t have to diet, they have to eat. In other words, they don’t have to change their diet just for a short period but they have to change their dietary habits for longer. The same concept can be applied to diets for losing weight and getting fitter, by starting from these simple advices: Eat at least 5 times per day (breakfast, snack, lunch, 1-2 snacks, dinner); Drink more than usual throughout the all day; Start your meal with a portion of seasonal vegetables, using as less extra-virgin olive oil as possible; Eat nuts and sweet only sometimes, preferably at breakfast; Eat more carbohydraterich food at lunch and more protein-rich food at dinner.
POWERUP | DECEMBER 2017
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MIXED MARTIAL ARTS
BRAVE 9 THE KINGDOM OF CHAMPIONS Brave 9: The Kingdom of Champions lived up to its hype after the stacked event that featured, highlight-filled fight after the another. The Khalifa Sports City Arena was the stage for the greatest-ever card in Middle East MMA history. Brave 9: The Kingdom of Champions was studded with 10 Knockouts in 15 bouts, as Stephen Loman and Ottman Azaitar took home the first-ever Bantamweight and Lightweight world titles.
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POWERUP | DECEMBER 2017
MIXED MARTIAL ARTS
BRAVE 9: THE KINGDOM OF CHAMPIONS RESULTS MAIN CARD: LIGHTWEIGHT TITLE FIGHT: OTTMAN AZAITAR DEF. ALEJANDRO MARTÍNEZ BY TKO - ROUND 3 BANTAMWEIGHT TITLE FIGHT: STEPHEN LOMAN DEF. GURDARSHAN MANGAT BY TKO - ROUND 1 WELTERWEIGHT: JARRAH AL SELAWE DEF. CARL BOOTH BY UNANIMOUS DECISION LIGHTWEIGHT: ALAN OMER DEF. GESIAS CAVALCANTE BY TKO - ROUND 3 LIGHTWEIGHT: ABDUL-KAREEM AL-SELWADY DEF. ERICK “ÍNDIO BRABO” BY TKO - ROUND 2 WELTERWEIGHT: MOHAMMAD FAKHREDDINE AND TAHAR HADBI ENDED IN NO CONTEST (ACCIDENTAL LOW BLOW) BANTAMWEIGHT: HAMZA KOOHEJI DEF. MOHAMMAD FARHAD BY UNANIMOUS DECISION PRELIMINARY CARD: BANTAMWEIGHT: FELIPE EFRAIN DEF. NAWRAS ABZAKH BY TKO - ROUND 1 LIGHTWEIGHT: AHMED AMIR DEF. ERIK CARLSSON BY SPLIT DECISION BANTAMWEIGHT: FRANS MLAMBO DEF. MICHAEL DEIGA-SCHECK BY TKO - ROUND 1 MIDDLEWEIGHT: IKRAM ALISKEROV DEF. JEREMY SMITH BY TKO - ROUND 1 CATCHWEIGHT: HARDEEP RAI DEF. SAM PATTERSON BY TKO - ROUND 1 LIGHTWEIGHT: CHARLIE LEARY DEF. DANIELE SCATIZZI BY TKO - ROUND 3 BANTAMWEIGHT: JALAL AL DAAJA DEF. JEREMY PACATIW BY TKO - ROUND 1 STRAWWEIGHT: HAIDER FARMAN DEF. ATIF MOHAMMED BY UNANIMOUS DECISION
Their TKO’s over Gurdarshan Mangat and Alejandro “Pato” Martínez were the culmination of a show filled with finishes from top to bottom. Also on the main card, two of Brave’s top fighters tasted defeat as Carl Booth was dominated on the wrestling department by Jarrah Al-Selawe on their rematch and MMA pioneer Gesias Cavalcante was stopped on the third round after a valiant effort against former UFC fighter Alan Omer. Mohammad Fakhreddine and Tahar Hadbi didn’t quite settle their rivalry as their backand-forth scrap ended in a No Contest after Hadbi accidentally hit “The Latest” with a low blow. In the preliminary card, five out of eight bouts ended in first-round knockouts as Felipe Efrain’s flying knee KO of Nawras Abzakh rounded things off and brought the only victory for Brazilian MMA, who was represented by four fighters, after Lucas Mineiro was forced to pull out of his title fight against Elias Boudegzdame after missing weight by four kilograms. Gurdarshan Mangat and Stephen Loman were both coming off two wins for Brave
Combat Federation and they were looking to make history by becoming the first ever Bantamweight champion and one of the first winners of three promotional bouts. Loman started off showing quick hands, but Mangat was pounding away with low kicks. However, the Filipino was a step ahead in the striking department and dropped St. Lion twice, forcing the referee to step in. “The Sniper” became the first-ever Filipino Brave world champion with an amazing TKO in the first round. In what was dubbed a clash of styles, the striking prowess of The Bulldozer ended up prevailing over the pressure grappling of Martínez. Azaitar showed his heavy hands, but was also able to showcase improved defensive wrestling and jiu-jitsu as “Pato” made him work throughout the fight to keep things standing. After dazing the Mexican twice in the first two rounds, Azaitar finally closed the show with an amazing front kick to the body that dropped Martínez and made him tap out due to strikes. It was a picture-perfect ending for the Moroccan, who stays undefeated and is now 3-0 with Brave Combat Federation.
POWERUP | DECEMBER 2017
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REV UP
REV UP
Get the latest from the leading source of breaking car news. PowerUp covers everything from the hottest new car launches to the latest in-car gadgets and many more!
HYUNDAI CONSISTENTLY RANKED AMONG WORLD’S TOPVALUED BRANDS Hyundai has maintained its position as one of the world’s 40 most valuable brands for the third year in a row, according to the latest Best Global Brands report from respected international consultancy Interbrand. The carmaker retained its place as the world’s 35th most valuable brand and sixth most valuable automotive brand, despite challenging conditions in many global markets. Interbrand’s rankings are calculated using companies financial balance sheets combined with marketing activities, while also re ecting each brand s potential profit The analysis assessed Hyundai’s brand value as growing to US $13.2 billion for 2017 a 5.1% increase on the previous year. The ranking comes after Hyundai sold 4.86 million units annually worldwide, and places the Hyundai name above Audi, Nissan, Volkswagen, and Porsche. This follows a period of exponential growth for South Korea’s leading automotive manufacturer that has seen a fourfold increase in brand value since 2005, rising from US $3.5 billion to its current record value. “Hyundai Motor aims to be a lifestyle brand rather than simply an automotive brand, so we are building on our ‘Modern Premium’ brand direction and moving into new automotive spaces that allow people to experience our brand value at every touchpoint,” said Wonhong Cho, Chief arketing ficer at yundai otor Company.
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POWERUP | DECEMBER 2017
FIVE-STAR EURO NCAP SAFETY RATING FOR RANGE ROVER VELAR The Range Rover Velar has achieved a five star Euro NCAP rating, confirming one o the world’s most desirable luxury SUVs as among the safest too. The fourth member of the Range Rover family scored 93 per cent for
adult occupant protection, 85 per cent for child occupant protection and 74 per cent for pedestrian protection. Velar features a comprehensive suite of safety systems, including Autonomous Emergency Braking with Pedestrian Detection. The advanced technology can detect a collision risk with cars or pedestrians in the road ahead and automatically apply the brakes. The system was awarded a maximum six marks in the Pedestrian detection tests
by Euro NCAP’s testers. Nick Rogers, Executive Director, Product Engineering, Jaguar Land Rover, said: “The light, stiff and exceptionally strong aluminium intensive body provides the foundation or a five star uro score. Allied to pioneering suspension technology and a comprehensive range of driver assistance systems, the new Range Rover Velar is not just one of the most beautiful SUVs in the world – it’s also one of the safest.”
REV UP
THE NEW ARRIZO 3, ARRIZO 5, AND TIGGO 3 Chery is celebrating its 20th anniversary this year, and otor ity, one o the first hery dealers in the GCC, is celebrating 10 years with Chery in Bahrain. The new generation of Chery products: Arrizo 5, Arrizo 3 and Tiggo 3, these are the product line’s innovative technology content and benefits a ety five stars sa ety standards achievement. Performance: High power and torque, low uel consumption and emissions, and e ficient and quiet engines. Comfort: Environmentally friendly materials, quiet and spacious cabin, high performance A/C, active suspension system, ISO FIX children seat and safety lock and many other novelties. The new Arrizo 3 (B segment sedan) and Arizzo 5 (C segment sedan) are both powered with a 1.5Lit. high performance and low consumption engine and available with automatic transmission and CVT gearboxes. The Arrizo 5 in its luxury version includes a push-button-start, cruise control, automatic climate control, electric sunroof, leather seats and multifunctional steering wheel, among many other options. The new Tiggo 3, 2.0 Lit, 137 HP, combines style, technology, quality, reliability and safety all in one, and is considered the best seller urban SUV in the Chery range, worldwide and in Bahrain.
EURO MOTORS JAGUAR LAND ROVER LAUNCHED AN INNOVATIVE AFTER SALES CAMPAIGN Euro motors, the exclusive importer and distributor for luxury automotive manufacturer Jaguar and Land Rover in the Kingdom of Bahrain, reciprocates customer loyalty by announcing the launch of a unique After Sales service campaign that will run until 31st December, 2017. The campaign offers customers owning a 2013 to 2017 model Range Rover or Range Rover Sport incredible discounts and complimentary services as an initiative to reward them. Under the campaign, customers will be offered a free Vehicle Health Check along with a complimentary Brake Check. Should a customer require any servicing for the brakes they will be offered an incredible 45% discount over 45 days on all brake parts and labour charges. During the 45 day campaign, customers will also be given the opportunity to avail a 25% discount on parts and 10% discount on labour charges for any further servicing, repair and maintenance that will be required during their visit to the service centre. Consistently striving to provide the best in customer service, Euro Motors Jaguar Land Rover will also be providing complimentary valet and drop off services along with special prices on all branded goods.
Euro Motors Jaguar Land Rover recently appointed a new After Sales Manager, Mr. Martin Pointon, strengthening the professional team at the dealership. With a wealth of experience and a strong After Sales managerial background, Mr. Pointon has made an instant impact by making significant improvements to many aspects of the services offered at Euro Motors Jaguar Land Rover. Speaking on the campaign, Mr. Martin Pointon, the After Sales Manager of Euro Motors Jaguar Land Rover, said: “After Sales services play a pivotal role in strengthening the bond with our loyal customers. At Euro Motors Jaguar Land Rover we are dedicated to constantly coming up with new and innovative ideas that directly benefit our customers and the introduction of such an innovative campaign is in line with that philosophy. To show our appreciation to our valued customers and to deliver the highest standards of service, we have launched a campaign that offers various discounts and complimentary services. Taking it a step further this year, Euro Motors Jaguar Land Rover will also be o ering customers who benefit from the campaign complimentary Land Rover Experience Centre vouchers,”.
POWERUP | DECEMBER 2017
57
MOTORING
VICTORIES FOR THE WEC SUPPORT SERIES NOT JUST THE WEC WAS PACKED WITH HIGH OCTANE EXCITEMENT, BUT THE ACTION WAS INTENSE AND HOTLY CONTESTED IN THE THREE SUPPORTING SERIES - THE WORLD SERIES FORMULA V8 3.5, THE MRF CHALLENGE AND THE PORSCHE GT3 CUP CHALLENGE MIDDLE EAST, RESPECTIVELY.
T
he World Series Formula V8 3.5 was holding the final round of its 2017 campaign, while the MRF and Porsche GT3 Cup were each staging their season-openers. Rene Binder, Julien Falchero, Rinus van Kalmthout and Tom Oliphant were all victorious in their respective championships, held in support of the FIA WEC Bapco 6 Hours of Bahrain.
Binder races to season-ending sprint in Formula V8
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POWERUP | DECEMBER 2017
Rene Binder was winner of the season-ending race of the World Series Formula V8 3.5 2017. Starting from pole, Binder did well to hold on to his lead until the chequered ag, despite the tough challenge of newly crowned world champion and race one winner Pietro Fittipaldi who finished seconds behind. Ace rookie Tatiana Calderon claimed third 13.573s back, and they completed the podium for the last time this season. With his title-winning performance this weekend,
Fittipaldi, who is the grandson of two-time Formula 1 World Champion Emerson Fittipaldi, will have a chance to test the 919 Hybrid of WEC champions Porsche.
Falchero and van Kalmthout share race wins in MRF French GP3 driver Julien alchero won his first race of the MRF Challenge in Bahrain when he got past Rinus van Kalmthout in the final race o round one today. Van Kalmthout had earlier dominated race three, winning ahead of championship leader Felipe
Drugovich and Falchero. In the opening race of the day, van Kalmthout made the perfect getaway to lead into the first corner with Drugovich holding off Falchero. Behind them Alex Karkosik managed to pass Dylan Young as Martono lost places. Van Kalmthout pulled away with Drugovich and Falchero locked in battle. He was not troubled and crossed the finish line more than eight seconds ahead. Falchero came alongside Drugovich but was unable to pass the Brazilian and had to settle for third. The final race o the
MOTORING
weekend once again saw van Kalmthout having the perfect start, with Falchero slotting into second ahead of Drugovich. Drugovich passed Falchero only to be repassed by the Frenchman. The Safety Car was called out when oung hit n vist in the first corner. At the restart, Falchero passed van Kalmthout with a great move into the first corner. On lap four, Martono passed Drugovich for third place and closed in on the leaders. Harri Jones and Michael Amendola collided on lap seven, which brought out the Safety Car for the second time. Van Kalmthout tried to get past Falchero at the restart only for Martono to get past in the first corner Van Kalmthout fought back and got past Martono at turn four. Falchero held on to take his first win in the championship ahead of van Kalmthout and Martono.
Oliphant takes race two win in Porsche GT3 Cup
fine victory in race two o the season-opening round of the Porsche GT3 Cup Challenge Middle East, held as part of the FIA WEC Bapco 6 Hours of Bahrain. The Briton snatched away the lead from pole-sitter Zaid Ashkanani and did well to hold on until the chequered ag liphant triumphed just 0.527 seconds ahead of Ashkanani, who was 1.636s in front of third-place Al Faisal Al Zubair. Each of the top three overall were also the leaders in the Gold class. Team Bahrain’s Shaikh Isa bin Salman Al Khalifa was the winner in the Silver category, finishing the race sixth overall 13.252s behind the victor, while Khalid Al ahaibi clinched first place in the ron e class, finishing 22.612s off the winner’s pace. Team Bahrain’s other driver, Shaikh Ali bin Mohammed Al Khalifa, was the Bronze category’s runnerup, completing the race 33.697s behind Oliphant.
Tom Oliphant clinched a
POWERUP | DECEMBER 2017
59
HEALTH& WELLNESS
WELLNESS
THE POST-IRONMAN BLUES You’ve just spent months training hard and building up your resilience, toning muscles and increasing your endurance stamina to reach a critical point; The ‘big’ day. So you start with the swim, get on your bike and finish with a run, all the time pushing physically hard, pushing your mind even harder. It’s an obvious fact, really. A few days after the finish, you’re likely to feel ‘down’, deflated, lacking in purpose…
T
he desire to win - the motivation has been built up over tough months of training. It’s been a long hard road: a time of anxiety, physical stress and ultimately of euphoria, when you cross that line after some gruelling 70.3 miles. But what now? All that determination, focused on a single goal, is behind you. The single-minded vision lies in the past. Where do you go from here? On what do you focus? There’s something missing in your life. An ache that you can’t explain. Sadness, like you have lost your best friend. Boredom sets in easily and you lack direction, purpose… the goal is behind you. Many who compete suffer from ‘post-event blues’, It’s perfectly normal to feel low after an Ironman. Setting further goals is fine but avoid jumping
straight back in demanding training for a while.
LISTEN TO YOUR MIND AND BODY Sleep in and don’t feel guilty, because this is part of your reward. Enjoy not having a target to aim for. You are a human being, not a machine, so you need time to charge up your batteries. Invest your time in other parts of your life to improve and simplify your lifestyle. There’s more to life than just training - time to catch up on things you have not been doing. meet up with friends and family - socialize late into the evening. stretch, rather than train for strength or endurance. Look after the body that has looked after you so well, for so long. It’s time to pamper the machine and this will help relax your mind as well. Go on; reward yourself with a massage or two….
BOOK A FEW OSTEOPATHY SESSIONS Osteopathy is a form of drug-free non-invasive manual medicine that focuses on total body health by treating and strengthening the musculoskeletal framework, which includes the joints, muscles and spine. Its aim is to positively affect the body’s nervous, circulatory and lymphatic systems. This therapy is a unique whole body approach to health care. Osteopaths do not simply concentrate on treating a problem area, but use manual techniques to balance all the systems of the body, to provide overall good health and wellbeing. As a tool to recovery after hard physical exertion, osteopathy can help overcome specific problem areas by treating surrounding tissues, structures and ligaments.
PHYSIOTHERAPY IS USEFUL AS WELL Through concentration on specific joint or ligament strains using hands-on manipulation and/or taping of muscles to assist with support while the area recovers from the stress that has been imposed upon it. Take time out to re-balance both your body and mind, because this will allow you to beat the ‘post Ironman blues’ more quickly, ready to embark on your next physical and mental challenge!
For more information: Back on the Move Osteopathy Tel. +973 77 300 600 Mob. +973 3919 7480 Email: hello@backonthemove.com
POWERUP | NOVEMBER 2017
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GROOMING
EATING FOR BEAUTY I TELL MY CLIENTS THAT WHAT THEY PUT IN THEIR MOUTHS IS AS IMPORTANT AS THE PRODUCTS THEY APPLY ON THEIR SKIN. FOOD GETS DIGESTED AND BROKEN DOWN INTO VITAMINS, MINERALS AND AMINO ACIDS THAT YOUR BODY CAN USE TO BUILD HEALTHY SKIN. IF YOU CRASH DIET OR EAT HIGHLY PROCESSED FOODS, YOUR SKIN WON’T BE AS STRONG AND SUPPLE AS IT COULD BE. PUT POMEGRANATE ON YOUR LIST When applied topically, this antioxidant-rich fruit may help skin create more collagen, while speeding healing.
For example, if you don’t eat enough protein, you are depriving your skin of the amino acids that go into making collagen (which makes your skin strong) and elastic tissue (which makes it supple).
TRY WALNUTS Looking to add Omega-3 fatty acids to your diet but not a fan of fish? Walnuts are a rich source of Omega-3s, which help put a shine in your hair and aid in making skin smoother and younger looking.
Add these foods to your daily food for natural radiance. Who hasn’t ever aired a complaint about their appearance: wrinkles, puffy eyes, sleepdeprived? Go ahead, insert your issue here. Here’s the good news: a solution may be in what you add to your grocery cart. Try these beauty foods for a natural glow and radiance from your smile to your skin.
BUILD BETTER SKIN WITH BEANS Another protein source, legumes help repair cells that have suffered free radical damage. During digestion, protein breaks down into amino acids, the building blocks of cells. Amino acids help to speed the repair and regeneration of skin cells and collagen.
ESSENTIAL FOODS FOR BEAUTIFUL SKIN AVOCADOS ARE NOT JUST FOR EATING! A good source of biotin, avocados help to prevent dry skin and brittle hair and nails. When applied topically, they can hydrate parched skin. Create a moisturizing mask. Pit the fruit, puree the pulp, and pat it on your face. The oil acts as an emollient. It also contains beneficial vitamin E. SIP YOUR WAY TO HEALTHY SKIN Green tea is high on the list of skin-friendly beverages thanks to its impressive storehouse of polyphenols. Aim for four cups throughout your day. OVERWEIGHT OR OBESE exercisers burned off three more pounds and 7 percent more belly
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POWERUP | DECEMBER 2017
MAKE SURE YOU’RE NOT NEGLECTING THE REST OF YOUR DIET You also need to make sure you’re getting enough carbohydrates and protein! fat when they drank green tea instead of another beverage with the same calories. REACH FOR TOMATOES A German study found that lycopene-rich tomato paste helped participants prevent sunburn when they combined it with olive oil, daily for ten weeks. Besides being a great source of the antioxidant lycopene, tomatoes are
considered a high-carotenoid fruit. These nutrients may help slow down cellular damage from free radicals. CRACK OPEN SOME EGGS Protein helps repair cells that have suffered free radical damage. Eggs, a complete source of protein, also contain biotin, an essential vitamin that protects against dry skin.
LASTLY, WATER IS THE SECRET TO THEM ALL Drink tons and tons of water as it glows up your body and face, and the hydration will help flush out toxins. For More Information: Samar Al Hiddimua Mobile +973 33340666 Instagram: @samaralhiddimua
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NUTRITION
TO DO IT OR DIET
HAWRA ALRADHI
Sports Nutritionist
Sport nutrition is a science concerned with the understanding of the body’s use of proper nutrients at athletic competition and the need for nutritional supplements to enhance the performance among athletes. It is also concerned with the psychological or psychiatric dimension of sports nutrition that is related to eating and other mental disorders among athletes.
A
healthy life style is as important as following a healthy diet. Without an organized lifestyle a person cannot benefit from that diet plan so easily. It all depends on organizing yourself and your choices. From what to buy from grocery, to how you prepare your food while also depending a great deal on your physical activity level. How you choose to introduce all of these organized healthy changes in to your life is what guarantees your success. Nourishing ourselves does not depend on eating less or just a certain type of food. It depends on planned principles to reach a balance point.
The Keys to A Well-Balanced Diet The main balance principle is in the selection. A balanced meal plan could never succeed
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without choosing from a variety of different foods from the five main food groups.
1
Have 5 portions per day from the fruits and veggies group to feed your vitamin and mineral requirements.
Add starchy food for more energy, fibres and some vitamins as well. Choosing them right such as having wholegrain, or wholemeal varieties of food, like brown rice, wholewheat pasta and brown wholemeal or higher fibre white bread is a smart move to cut on refined and filled with simple sugar choices.
2
3
Milk and dairy food are a good source of proteins and calcium. To enjoy their healthy benefits without consuming too much fat, it is better to go for
products which are less in fat percentage and less sugar content. With protein sources (plant and animal-based), you have to go for lean cuts meat, skinnless chicken and twice a week fatty fish. Don’t forget the nuts! Always stick to your portions for they are truly a good source of fibre but also high in fat. This category also includes eggs , beans and pulses.
4
Oil, fat and spreads: Always remember to buy the unsaturated type of fat and spreads to maintain a healthy cholesterol level and a healthy heart.
5
Calorie control ; balancing your diet is balancing your calories to get healthier in the right way
NUTRITION
SOME KEY NUTRIENTS FOR ATHLETES TO APPLY TO THEIR TRAINING Getting all the nutrients you need if you are an athlete is as important as if you are a regular person but, with a focus on some that can guarantee your safety and endurance. The top most important nutrients for athletes through the latest in nutritional-medical studies and trials are:
IRON: To improve the muscle
and transport more oxygen to it for more power and better performance.
CALCIUM: It’s not just for healthy bones, but it are considered as an electrolyte, which aids muscle and blood vessel contraction for more safety in performance. VITAMIN B12:
Is related to energy supplying via breaking down the proteins and fats. Also, it can fight the fatigue symptoms by helping the formation of new red blood cells, which supply oxygen through the body.
MAGNESIUM:
It plays an important role in energy metabolism to improve your performance.
VITAMIN D: Can boost your mood and increase your power, as well as making you feel less fatigued after exercising.
NO SUCH THING AS A “PERFECT DIET” The diet that is correctly prepared for a person is personalized and does not suit just anyone else. Always personalize your diet to suit your caloric need; make it your signature. There is no such thing as perfect diet for everyone
REAL FOOD OVER SUPPLEMENTS You could never replace real food with pills and powder. Eat real food to get all you need and you can use only supplements to compensate for what you lack.
REAL EFFORT MEANS LIFE TIME RESULTS -
You have to truly commit to a healthy lifestyle if you want to maintain the results. Following a plan for few months and quitting later on will only get you in the yo-yo dieting cycle. For more information: Hawra Al Radhi Nutritional Consultation and Health Awareness @mrs.nutritionist
POWERUP | NOVEMBER 2017
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FITNESS
FITNESS OR PHENOMENON? that would like to attend, enjoy a great workout, have fun with their friends and contribute to a charitable cause at the same time, with the proceeds towards Think Pink Bahrain and Smile of Bahrain.
Zumba has become a worldwide trend due to the variety of fun classes it offers to all age groups including STRONG by Zumba, Zumba Step, Zumba Toning, Aqua Zumba, Zumba Gold, Zumba Kids and many more. Many people who have been looking to take their workout up a notch tend to join Zumba classes to break their usual routine. The ANNUAL ZUMBATHON is a fitness-party with a contagious blend of Latin & International rhythms that provides a fun and effective workout to a global community, either at home or in the gym.
WHO IS WELCOME TO ZUMBA?
FOR THE NEWCOMERS Zumba is all about enjoying an unconventional workout that involves dance moves where participants groove to the beats of Salsa, Flamenco, and Merengue music. Students practicing in a Zumba class for the first time can catch up very quickly especially if they are being taught by a good instructor. New participants may receive smallscale steps rehearsals before some longer dances, but in most cases, first-timers can simply jump right into a class and follow along with the instructor.
THE BAHRAIN ANNUAL ZUMBATHON 2017 This event has been chosen as a fundraiser to contribute in raising the awareness of health and fitness in the Kingdom. The Zumbathon welcomes all women
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POWERUP | DECEMBER 2017
Everyone is encouraged to participate in The Bahrain Annual Zumbathon 2017 event on the 29th of November to contribute in raising awareness of health and fitness in the Kingdom. Other than enjoying two hours of fitness with our Zumba Education Specialists, Sandra Harnes and Ecem Ozcan, participants will also get the chance to enter the raffle draw to win valuable prizes at the end of the night. In addition, a fun after party by Bahrain’s very own artists, Khalid Fouad and Jackson, will be held. A selection of refreshments and an assortment of canapÊs will be available at the event along with a number of vendors. The best part? All proceeds will be donated to two local charities, Think Pink Bahrain and Smile of Bahrain.
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NUTRITION
CRUCIAL POST-TRIAT HLON CA R E Age-group triathletes will often be training just as much and as hard as the elites – but with the additional pressures of work and running a busy life on top. Therefore, both after training and racing, effective recovery is essential.
R
ecovery nutrition is one of the most important factors in your triathlon training plan. What you eat and when after a training session is crucial. This is because your recovery is when all the adaptations to training occur, and not taking in enough nutrients will negatively affect how you adapt. Additionally, if you are training more than once in a day, and training hard on consecutive days, you need to make sure you replace the energy used in preparation for the next session. Making sure your recovery nutrition is spot-on will also be beneficial for your immune function and help you avoid succumbing to colds.
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CARBOHYDRATES In the past, athletes have been advised to take large amounts of easily-absorbed carbohydrate immediately after exercise. However, this high carb argument is based on an assumption the athlete has depleted the glycogen stores and that repletion is critical for the next session. If an athlete is doing something like an Olympicdistance race there’s a good chance that they will be depleted afterwards, and a high carb intake could be a good idea. However, if they’re not training again for three days or so, then that’s plenty of time for the glycogen stores to gradually replenish without going crazy post-session.
NUTRITION
Food Portions Providing 50 g of Carbohydrate SITUATION
RECOMMENDED CARBOHYDRATE INTAKE
CEREAL Wheat biscuit cereal (e.g. Weet Bix)
60g (5 biscuits)
'Light' breakfast cereal (e.g. Cornflakes)
60 g (2 cups)
'Muesli' flake breakfast cereal
65 g (1-1.5 cups)
Toasted muesli
90 g (1 cup)
Porridge - made with milk
350 g (1.3 cups)
Porridge - made with water
550 g (2.5 cups)
Rolled oats
90 g (1 cup)
Bread
100 g (4 slices white or 3 thick wholegrain)
Bread rolls
110 g (1 large or 2 medium)
Pita and lebanese bread
100 g (2 pita)
Chapati
150 g (2.5)
English muffin
120 g (2 full muffins)
Crumpet
2.5
Muesli bar
2.5
Rice cakes
6 thick or 10 thin
Crispbreads and dry biscuits
6 large or 15 small
Fruit filled biscuits
5
Plain sweet biscuits
8-10
Cream filled/chocolate biscuits
6
Cakestyle muffin
115 g (1 large or 2 medium)
SITUATION
RECOMMENDED CARBOHYDRATE INTAKE
Pancakes
150 g (2 medium)
Scones
125 g (3 medium)
Daily refuelling needs for training programs less than 60-90 min per day or low intensity exercise
Daily intake of 5-7 g/kg BM
Iced fruit bun
105 g (1.5)
Croissant
Daily refuelling for training programs greater than 90-120 min per day
Daily intake of 7-10 g/ kg BM
149 g (1.5 large or 2 medium)
Rice, boiled
180g (1 cup)
Daily refuelling for athletes undertaking extreme exercise program - 6-8 hours per day (cycling tour)
Daily intake of 10-12+ g/ kg BM
Pasta or noodles, boiled
200 g (1.3 cups)
Canned spaghetti
440 g (large can)
Carbohydrate loading for endurance and ultra-endurance events
Daily intake of 7-10 g/ kg BM
Pre-event meal
Meal eaten 1-4 hours precompetition 1-4 g/kg BM
Carbohydrate intake during training sessions and competition events greater than 1 hour
1 g/min or 30-60 g/hour
Rapid recovery after training session or multi-day competition, especially when there is less than 8 h until next session
Intake of 1-1.5 g/kg BM for every hour in the early stages of recovery after exercise, contributing to a total intake of 6-10 g/kg BM over 24 hours
MIXED DISHES Pizza
200 g (medium -1/4 thick or 1/3 thin)
Hamburgers
1.3 Big Macs
Lasagne
400 g serve
Fried rice
200 g (1.3 cups)
When we consider recovery we need to think about what we’re trying to achieve. Most triathletes think about ‘metabolic recovery’ – energy and carbs – which is to restore glycogen levels. However, we should be more interested in the functional recovery of an athlete, in getting them back to a physiological state that means they can race or train again.
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FASHION
&
GEARS
FA S H I O N A N D G E A R S
PERFORMANCE AND PERFECTION If you thought Garmin couldn’t innovate better, they aim to prove you wrong. Featuring the latest gadgets in their advanced repertoire, triathletes would not want to miss out on these beauties.
Edge® 1030 Ultimate GPS Bike Computer with Navigation and Connected Features 3.5” bike computer with comprehensive navigation, performance and cycling awareness features Trendline™ popularity routing uses billions of miles of Garmin Connect™ ride data to show the best on- and off-road routes Preloaded Garmin Cycle Map provides turn-by-turn directions and new navigation alerts
Forerunner® 935 Premium GPS Running/Triathlon Watch with Wrist-based Heart Rate¹ Offers advanced running and multisport features in a comfortable watch you can wear all day, and it only weighs 49 grams Provides elevation changes with a built-in barometer; altimeter and electronic compass help you keep your bearings Evaluates your training status to indicate if you’re undertraining or overdoing it and offers additional performance monitoring features Provides advanced dynamics² for running, cycling and swimming, including ground contact time balance, stride length and more Battery life: up to 2 weeks in watch mode, up to 24 hours in GPS mode, up to 50 hours in UltraTrac™ mode (with wrist-based heart rate), or up to 60 hours in UltraTrac™ mode (without wrist-based heart rate)
New rider-to-rider messaging¹ lets you stay in contact with other cyclists in your group Challenge yourself every ride with newly updated preloaded Strava Live Segments feature Battery life: up to 20 hours², extendable up to 40 hours with the optional Garmin Charge™ power pack
fēenix® 5S Get More From Your Workout with Less on Your Wrist Premium smaller-sized (42 mm) multisport GPS watch with Elevate™ wrist heart rate technology¹ Preloaded activity profiles for all of your sports and adventures Connected features² include smart notifications, automatic uploads to Garmin Connect™ online fitness community and personalization through free watch faces and apps from our Connect IQ™ store Outdoor sensors, including GPS and GLONASS satellite reception and 3-axis compass with gyroscope and barometric altimeter.
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FA S H I O N A N D G E A R S
CYCLING CLASS AND COMFORT Situated in the heart of Zallaq, the Endura Sports Centre is a safe haven for cyclists. From servicing to maintenance, they are one of the most trusted and professional shops in the region, and they have the latest merchandise ready for their regulars attending the IRONMAN championship!
VIT TORIA JERSEY
Stay warm and safe with the bright yellow Visibility Thermal Arm Warmer. Be confident on your next ride where being seen is just as important as staying comfortable. Reflective elemeants increase visibility, and Profila Thermal fabric traps heat and wicks moisture. A welcoming next-to-skin feel and a stay-put fit combine for sensible comfort.
POL AR V650 (GP S)
Made for serious cyclists, the Polar V650 is a GPS bike computer with detailed data and guidance you need to make the most of your training. With OpenStreetMap support you can download the map data for the area you are riding in and see your exact location in real-time. Easily sync your favorite routes from Polar Flow to your V650 and let it guide you in real time. Retrace your path or discover new routes from other users. With its’ large map area, the V650 downloads map data in blocks of 450 x 450 kilometers at a time – enough for even the most ambitious day rides! Whatever the serious cyclist needs, the Polar V650 was built to adapt and suit your GPS needs and can give you full reassurance on your training routes wherever you may be!
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POWERUP | DECEMBER 2017
FA S H I O N A N D G E A R S
VIT TORIA VH-IKON (HELME T )
Bleeding-edge design, hi-tech construction and optimal air-flow are its distinctive traits. With a high focus on aerodynamics, this design will keep your head cool even in the hottest days, making it ideal for athletes in the region! ALSO AVAILABLE WITH MULTI-DIRECTIONAL IMPACT PROTECTION SYSTEM (MIPS) CPD ULTRALIGHT InMold Technology Full bottom cover shell BoaÂŽ FS1 Size adjustment AIR 10 sculptured vents EFC Internal ergonomic soft pads Sizes S/M cm 54/58, L cm 58/62 Standards CE + CPSC
2XU SMOKE LENS STE ALTH GOGGLE S
On the hunt for ideal goggles? Endura has you covered. Introducing the 2XU Smoke Lens Stealth goggles! Ideal for open water swim demands, these premium 2XU Stealth Smoke Goggles come with curved smoke lenses to manage glare on the sunniest of days. Complete with a fully adjustable silicone strap for comfort and durability, plus anti-fog lenses to keep athletes focused on performance. Additionally, the curve of the lenses enhance vision for open water swimming, with fully adjustable silicone straps for comfort and durability, making it the perfect goggles for triathlon, providing both comfort and eye protection.
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FA S H I O N A N D G E A R S
CYCLING AWAY THE COLD CARES Already known for its amazing reputation in the cycling community, Skate Shack never fails to deliver! With the cold seasons coming up, Skate Shack is ready to take on the winter weather with its quality merchandise, built to keep the coldest of their cyclists warm throughout the season.
FOR THE WORLD’S MOST DISCERNING FEET The most sophisticated cycling shoe on the planet. Bontrager XXX is professional grade from heel to toe. Meticulously constructed of the most luxurious materials available, XXX is renowned for its tailored fit and unparalleled pedaling efficiency. It’s this attention to detail that has made XXX one of the most sought after shoes by the world’s best riders.
BRIGHTEN YOUR WINTER BLUES Stay warm and safe with the bright yellow Visibility Thermal Arm Warmer. Be confident on your next ride where being seen is just as important as staying comfortable. Reflective elemeants increase visibility, and Profila Thermal fabric traps heat and wicks moisture. A welcoming next-to-skin feel and a stay-put fit combine for sensible comfort.
SHOES FOR THE FASTEST BIKE SPLIT Efficiency. It’s the name of the game in triathlon, whether it’s an Ironman or a sprint. Woomera Tri shoe combines thoughtful tri-specific details like the easy-to-grab heel loop with the proven heritage of Bontrager performance footwear for the quickest, stiffest, most comfortable triathlon shoe ever.
AERO FINALLY GOT COOL Pursue a winning trajectory with an aero road helmet that actually ventilates well. The Ballista MIPS road helmet now features Multi-directional Impact Protection System (MIPS) technology. Developed by brain surgeons and scientists, MIPS helps reduce rotational forces on the brain caused by angled impacts to the head.
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POWERUP | DECEMBER 2017
For more information: Skate Shack Tel: +973 1769 7176 www.skate-shack.com
NOW OPEN IN ELMERCADO MALL JANABIA
FA S H I O N A N D G E A R S
TRULY TRI-LIVING Looking for trigear? Just as their name suggests, TriLife is a multisport store geared towards providing families and athletes with anything swim, bike and run, especially more so for the triathlon community.
Trilife caters to anyone from the elite athlete to the weekend fun-rider, and pride themselves on excellent customer service and a true passion for the sport. At TriLife, the goal is to provide the highest quality products with the best level of service on the island. The official Bahrain dealer for Scott Bikes and Sportswear, Cervelo, Compressport, ON Running, Sailfish and several other market leaders in the triathlon and sports industry Trilife offers a vast array of cycling, running and swimming gear, satisfying all of your triathlon needs.
KASK - MISTR AL (HELME T S)
From white silver to blue light blue, Kask’s Mistral line comes in 7 different colors, giving it an air of sophistication and racing class all on its own. This extremely aerodynamic helmet cleverly conceals six front openings and two rear ones, the design includes extended inner channeling which gives the rider constant comfort thanks to in-molding technology. Inside the outer shell there is 3D dry padding to securely fit and protect the rider; with a self-adjusting lateral divider and faux leather chinstrap, Mistral offers comfort and performance in equal measure.
CLOUDFLOW (SHOE S)
Offering a wide range of colors, with 6 designs to choose from (for both men and women), and designed to give you the best of both speed and comfort. 18 Clouds independently cushion and propel your every step towards runner’s high. Hit the ground perfectly with the added Clouds positioned precisely where you need them, and all with the lightness of our unique ZeroGravity EVA foam.
C OMPRE S SPORT (S OCKS)
Anyone who has raced or used Compressport before would testify their products are your best friend in the sporting community. And if you have not, then you are in for an absolute treat. Specific, airy weaving brings ventilation to the whole foot, from toe box to the calf, leaving it light, dry and cool. The Toe Box Protection design also provides reinforced protection and comfort on all of the toes.
For more information: Trilife Sports Tel: +973 7733 3777 Facebook : /gotrilife
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SHOWROOM:: CITY CENTRE BAHRAIN 17178136 SEEF MALL manama 17242014 seef mall muharraq 17268001 DIADORA OUTLET HOORA (OLD PALACE ROAD) 17530705
SHOWROOM:: CITY CENTRE BAHRAIN 17178136 SEEF MALL manama 17242014 SHOWROOM: : CITY CENTRE BAHRAIN 17178136 SEEF MALL manama 17242014 seef mall muharraq 17268001 DIADORA OUTLET HOORA (OLD PALACE ROAD) 17530705 seef mall muharraq 17268001 DIADORA OUTLET HOORA (OLD PALACE ROAD) 17530705
FA S H I O N A N D G E A R S
DARING TO TRI WITH FLY Unparalleled in shoe design, Pearl Izumi boasts the best of their latest triathlon gear, with their Fly selections, allowing their fans to tread new heights, or in this case, heels!
WOMEN’S TRI FLY ELITE V6 Not settling for just performance, but also aiming for ideal comfort, the Women’s Tri Fly ELITE v6 is ideal for women with a penchant for quality and speed. With an upper is built for sockless comfort and lightning-quick transitions, the Women’s Tri Fly ELITE v6’s shoes’ sole is focused on maximizing efficiency making every effort count.
MEN’S TRI FLY P.R.O. V3 An unbelievably light triathlon cycling shoe, the Tri Fly P.R.O. v3 is for when the competition heats up and every gram matters. These triathlon shoes pair a barely there feel with unrivaled performance and breathability, perfect for the most serious of runners who seek lightness! Introduced in 2017, the Tri Fly P.R.O. v3 replaces the Tri Fly Octane and Tri Fly Carbon as our top tier triathlon cycling shoe.
TRI FLY SELECT V6 (FOR MEN AND WOMEN) The Tri Fly SELECT v6 boasts a podiumworthy performance and the barefoot comfort of a Seamless Upper. Considered an exceptional all-around triathlon bike shoe, this would make an excellent choice for any athlete.
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Tel: +973 16 034 486 | bahrain@bissmarine.com | Amwaj | Kingdom of Bahrain BISSmarineAmwaj
/biss-marine
BOAT BUDDY BOAT-FULL OF SERVICES BEARING BEST BRANDS BOATING DEALERSHIPS
@bissmarine_bahrain
/biss-marine
Make-up is my art Tel: +973 17 003 838 / SmartBoatingCenter
get your sparkle on +973 3334 0666 @alhiddi.s
@ SmartBoating_BH /SmartBoating_BH www.smartboating.bh
Scuba Life Diving Center W.L.L. | Seef District, Kingdom of Bahrain Tel: +973 1700 3636 | Mob: +973 6675 3636 | Email: hello@scubalife.bh /scubalife.bh
@ scubalife.bh
/scubalife_bh
MOBILE APPS
TRI-APPS FOR TRIATHLETES
Its Free
Nowadays, you can do anything on your smar tphone like booking a flight, having a personal assistant and more. Triathlon companion? Turns out there’s an app for that, too. These training tools will help you train for swim, bike or run.
Its Free
USD 4.99
Active
TraininPeaks
TrainingPeaks makes it simple to log runs, swims, and cycles. Easily track key info like speed and distance, and make notes for yourself or coaches. Then assess your performance on key metrics, like peak heart rate and pace, using charts and graphs. The app syncs across devices and is compatible with many fitness trackers and other apps. TrainingPeaks is a go-to app for the serious triathlete, whether amateur or pro.
Tri Swim Coach
The app gives specific swim techniques and drills to improve lap time including drills, workout, total distance A 12-week plans for Sprint, Olympic, Half Ironman or Ironman triathlon created by swim coach Kevin Koskella, Tri Swim Coach may be your virtual trainer. It boasts having everything you need to train for the swim leg of your race. Master new techniques or improve your form by watching videos from the demonstration library.
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Helps you become a faster cyclist
Active helps you discover and register for all kinds of events and activities, including races. Search by relevance, category, distance, or date. Review activities, complete with maps and driving directions. Save them to favorites or register on the go. Check out the athletic articles, fitness tips, and training guides to help you stay motivated.
Its Free
TrainerRoad
TrainerRoad promises to make you a faster cycler. The app creates custom programs for new and veteran athletes alike. Their three-phased approach mimics an entire training season. The app guides you from building early fitness through refining peak performance right before race day. Pair your indoor trainer for a power-based training experience.