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Sports January 2015
Sports & Fitness
December 2015 | Issue 06
www.powerup-mag.com
Adrenaline Junkie
Recovery Meals
On land, air, and water, here are some extreme sports to try
Get back on track after rigorous training
Ironman 70.3 Bahrain
World’s Toughest Endurance Races Are you tough enough for these?
Watch the highly anticipated Middle East flagship race unfold! Will Power
Train your& mind so you can train harder SPORTS FITNESS
Gym Essentials
Make your workout comfortable
Complimentary Copy
Bahrain BD2
KSA SR20
Kuwait KD1.75
Oman RO2
Qatar QR20
UAE DHS20
official Race magazine
Best Running Shoes
Tried and tested, run faster with these!
Bahrain and Sports Influencing the GCC and the World. Sports can be a powerful tool to promote the all-round growth and development of the youth of a nation. In Bahrain, under the patronage of His Majesty King Hamad, we are dedicated to provide 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 skills can only help 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.
Sports is an important part of the culture of the Gulf countries, especially endurance horse riding and show jumping, which have an immense traditional value, although we must not forget there are also other sports and sporting events that boast a rich history for us. For the above reasons, I warmly welcome the arrival of PowerUp, the first sports dedicated magazine to be based in Bahrain. It will be a fantastic tool for the people of Bahrain to view sports clubs and fixtures that are available on our island. It will expose them to new sports from around the world and introduce them to exciting existing sports they may wish to try.
In fact, sports have been proven to actually 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 help a child to prepare to take on the many challenges that life has to offer and emerge victorious like a champion.
HH Shaikh Nasser Bin Hamad Al Khalifa Chairman of Supreme Council for Youth & Sports, President of the Bahrain Olympic Committee
Sports & Fitness
CEO & Editor-in-Chief - Chris Burrows
Editor ’s Note
Publisher - Nicholas Cooksey Senior Editorial - Ainne Frances dela Cruz Business Development - Redia Castillo Contributors - Rose Yap Jesus Sandoval Chacin Eduard Gelo Layout Design - Dhanraj S Photography - Bench Medina Harold Tejada
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 healthconscious readers in the GCC region.
www.powerup-mag.com
Distribution Bahrain: Al Hilal Corporation, Tel. +973 1748 0800 UAE: Jashanmals, Tel. +971 4341 9757
Designed by:
Media P.O. Box 60357, Kingdom of Bahrain Tel: +973 1700 4575 Fax: +973 1772 1722
Registered as Gulf Financial Insider with Ministry of Information approval no. TFI-431Š. 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.
The test of Endurance This month has been a very, very intense month. We were working on the shortest deadline that we ever had to ensure that the magazine will be in the IRONMAN 70.3 BAHRAIN athlete packs for the first flagship race of IRONMAN in the Middle East. At the same time, there were many high-octane events happening, like the FIA WEC 6 Hours in Bahrain, the Red Bull Karting Competition, the Beat Diabetes initiatives of both the Bahrain Diabetes Society and Gulf Diabetes Center. Truly, Bahrain is fast becoming the Sports and Fitness hub of the Middle East. On that note, we wish you all a happy and healthy Christmas with your loved ones. This is the first Christmas of PowerUp magazine and we share with you the joy and cheer of the season. 2015 was a great year all-around. From the time we started in our maiden issue to the 6th issue as the official race magazine of IRONMAN, we know things can only get better. We look forward to a sporty and fit New Year ahead! God bless us all!
Timothy O’Donnell Professional Triathlete
THERE’S A REASON
WE’VE CROSSED THE FINISH LINE
AT KONA
SO MANY TIMES.
WE’VE BEEN
TRAINING SINCE 2003. From the company that designed the world’s first GPS fitness devices comes a GPS multi-sport watch that’s qualified to guide the training of elite and amateur athletes alike. Introducing Forerunner 920XT – with advanced features including running dynamics 1, VO2 max estimate,2 live tracking and smart notifications3.
Garmin.com/qualified
Forerunner 920XT ®
©2014 Garmin Ltd. or its subsidiaries When used with HRM-Run™ monitor; included with some models, sold separately on others. When used with heart rate. 3Compatible with iPhone 4s or later.
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contents December 2015 | Issue 06
1
Sports January 2015
Sports & Fitness
December 2015 | Issue 06
www.powerup-mag.com
Bahrain BD2
KSA SR20
Kuwait KD1.75
Oman RO2
Qatar QR20
UAE DHS20
official Race magazine
adrenaline Junkie
recovery meals
On land, air, and water, here are some extreme sports to try
Get back on track after rigorous training
ironman 70.3 Bahrain
World’s toughest endurance races
Are you tough enough for these?
Watch the highly anticipated Middle East flagship race unfold! Will PoWer
Train your& mind so you can train harder SPORTS FITNESS
Gym essentials
Make your workout comfortable
Best runninG shoes
Tried and tested, run faster with these!
SPORTS & FITNESS
Cover Story IRONMAN 70.3 Bahrain Watch the highly anticipated Middle East flagship race unfold.
8 Sports News
21 Interesting Facts
10 Calendar of Events
22 Fuel your win
12 Welcome Remarks 14 Welcome to Bahrain
Marhaba athletes and travellers! Welcome to Bahrain, an ancient land full of wonder and legend. Thank you for making us the first IRONMAN route in the region.
16 A Race through History
Nutrition and hydration is very important for athletes. The proper combination of food, training, and rest can indeed fuel your win.
24 Checklist for Athletes 26 Transportation Schedule 28 Race Course
The Economic Development Board walks us through Bahrain from the olden times to the age of Sports Development and Innovation.
32 Participant’s List 41 Thank you Volunteers!
No IRONMAN race has been successful without the help of volunteers. This year, we are honoured to thank the volunteers for the Middle East flagship race! Root for your favourite athletes as they travel all the way across Europe to compete in one of the toughest endurance racing sports in the world!
The Ministry of Interior talks about their projects to safeguard and protect the people of Bahrain.
44 Toyota Land Cruiser
20 Event Schedule
HEALTH & WELLNESS
Swimming in the open waters is a tough and dangerous part of the Ironman journey. Here are some tips to make it through the other side safely.
42 IRONMAN European Tour
18 Law Enforcement
SPORTS & FITNESS
30 Swimsmart
FASHION & STYLE
48 Westin Well-being
Westin is the official race hotel of IRONMAN 70.3 Bahrain, and its six pillars of Well-being will soothe, energize, and guide your stay in the island.
49 Create a Better Tomorrow 50 Around Bahrain
For first and long-timers, Bahrain offers up a lot of historical, cultural, and sports attractions to go back to time and time again.
52 A Haven of Calm
Al Manzil, located at the heart of Juffair is one of the best places to stay to connect with the rest of Bahrain.
53 Gravity Defying 54 Race Recovery
56 Destinations in Sports
Where do you go to fulfil your sport adventure needs? Destinations in Sports point out the best places in the world to sport.
58 Adrenaline Junkie
Through land, air, or water, there’s nothing that will stop extreme sports enthusiasts as these dynamos race the world in search of adventure. This is the local guide.
62 World’s Toughest Endurance Races 64 Jan Hoffman 65 Willpower 66 Swimming with Hand Paddles
75 Tri-Gear
Training and recovery go hand in hand but what are the proper ways and resources for you to recover?
76 Tri-trackers 78 Gym Wear Essentials
Health & Wellness 70 Foods to Boost your Brainpower 71 Sleep Peacefully
We all know that everybody needs eight hours of sleep, but what if you can’t? Here are some tricks to getting your zzz’s.
72 How to beat Diabetes 68 Recovery Meals
Diabetes is a serious issue in the Middle East, but hope is not lost. With careful management and some lifestyle tweaks, diabetes is manageable.
Meet the Experts Dr. Amy Bowzaylo
Jesus Sandoval Chacin
Dr. Amy graduated from Palmer College of Chiropractic West where she received her Doctorate of Chiropractic and served as President of the Sports Council for a term.
Fashion & Style
Jesus is a Venezuelan member of the Bahrain Elite Swimming Team (BEST). He has received various honors and awards for his swimming.
Part of gym etiquette is knowing what to wear to the gym. This guide will keep you covered.
80 Best Running Shoes
If you want to run in a triathlon, you will need shoes that are up to the challenge. Check out our tried and tested picks.
82 Best Health and Fitness Apps
It’s quite possible that there is now an app for everything. But these picks are the ones that work. Try it!
Eduard Gelo Eduard Gelo is a personal trainer at Fitness First Bahrain. He has been involved in fitness for the past 20 years, 15 years of it in natural bodybuilding and cross-training.
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PowerUp December 2015
SPORTS
NEWS
“The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda
KHK-MMA TEAM PARTICIPATES IN EUROPEAN CHAMPIONSHIP
Five fighters represented the KHK-MMA team in the European championship led by Bahraini coach Ridha Monfaridi and Russian coach Alder Androv. The fighters are composed of MMA fighter Ahmed Al Kaabi, Isa Al Omairi, Hussain Ayad, Abdullah Seena, and Ali Ebrahimi. The championship presented an important opportunity for all MMA fighters to gain more expertise especially as this was Ayad, Al Omairi, and Al Kaabi’s first international fight. Seena and Ebrahimi had earlier participated in the UFC championships in Las Vegas, USA and had fought with honor.
Bahrain claims MMA bronze
Electrifying start to 6 Hours of Bahrain
The Porsche team set a blistering early pace at the FIA WEC 6 Hours of Bahrain at the Bahrain International Circuit. It was an action packed day from morning to night in Sakhir with no less than nine heart-pounding sessions taking place along BIC’s 5.4 kilometer Grand Track Prix. The event marks the fourth and final round of the FIA World Endurance Championship (WEC).
SPORTS & FITNESS
The November 20 race was the first open day for fans. A pair of WEC practices headlined the day’s exciting track activities. Australian superstar Mark Weber, along with his teammates Timo Bernhard and Brendon Hartley were behind the wheel of Porsche’s 919 Hybrid as they topped the first WEC practice with the best lap time of one minute 42.800 seconds. They claimed the top classification overall and were also number 1 in the LeMans prototype class.
Bahrain won its first coloured medal in mixed martial arts at the international level when KHK-MMA amateur fighters claimed third place in the First United Kingdom Amateurs Championship held at Birmingham. Ayyad won
the bronze medal after losing his semi-final match against British Jake Bond a minute before the end of the second round of the fight with a total time of 7 minutes, 22 seconds. Ayyad made his debut fighting match after defeating the former World MMA championship silver medallist Serdar Atlas of Sweden in their second round match. The First United Kingdom Mixed Martial Arts Amateurs Championship was the first MMA event held in Europe and organised by the International Mixed Martial Arts Federation (IMMAF) in cooperation with the UK MMA Federation.
SPORTS NEWS
Drag Racing Season makes rousing start
The Bahrain Drag Racing Championship enjoyed a thunderous start to its 2015/2016 season at the Bahrain International Circuit. A strong field of more than 110 participants battled it out in 10 cars and four motorbike
categories, lighting up the BIC’s quarter-mile strip in front of hundreds of fans. World record holders Khalid Mohammed and Gary White helped the EK Kanoo Team to come away with a fantastic pair of victories to highlight the meeting’s result. Mohammed triumphed in the Super Street V8 category while White was the winner of the Outlaw-6 Cylinder class.
Bahrain Show jumpers claim five podium awards in UAE
Bahraini show jumpers started their winter season with a bang, immediately claiming five podium awards in the UAE National Show jumping competition of Al Ain. Bahraini team riders Shaikh Hassan bin Rashid Al
Jamie and Fatima claim victory in threekilometre race
Rashid Equestrian and Horseracing Club held second race
The Rashid Equestrian and Horseracing Club held its second race of the 2015/2016 season at the Sakhir racecourse in Riffa. The races were held over the cups of the late Sayed Sharaf Al-Alawi, the
late Abdu-Hadi Al-Afoo and the Sakhir Stable. The Club’s Director General Tawfik Sharf Al-Alawi presented the Sakhir Stable Cup to winner Youssef Tahar and the Sayed Al-Alawi cup to rider Shaikh Isa bin Abdulla Al Khalifa. He also received the Abdul-Hadi-Al-Afoo cup which Ibrahim Al-Afoo presented. Finally, the first four winners of the cup were honoured.
Jamie Price of St. Christopher’s School and Fatima Mahmood of Modern Knowledge School finished first among boys and girls in the senior section of a three-kilometre run arranged by Lycee Francais MLF de Bahrain at Arad Bay Corniche in Muharraq. St. Christopher runners were dominant in the intermediate and junior sections. Over 150 students from five private schools took part in the run arranged as part of Bahrain Private Schools Sports League. The next run is scheduled to take place on January 11 next year.
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Khalifa, Shaikh Isa bin Salman Al Khalifa, Khalid Hilal Al Khatri, and Hamad Fakhrawia took the event by storm and dominated from day one. Al Khatri won the speed class leaving the field far behind on Bashayer with a time of 62.87. Shaikh Hassan, the show jumping team captain, placed twice in the medium tour final riding his new mare HBR Radio St. Clair to 3rd place.
BIG VICTORY FOR METHARY
Crowd favorites won both the feature events at the races in Sakhir held in November 20, 2015. Methary, the thoroughbred owned by Shaikh Mohammed bin Abdulla Al Khalifa won the Stewards Cup for locally bred horses. Methary beat Knight and Day by three-fourth length, while Ghazaliya and Namuthej were second and third respectively.
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PowerUp December 2015
CALENDAR OF
EVENTS
7 December
EBRAHIM K. KANOO DRAG AND DRIFT NIGHTS The Bahrain International Circuit offers you the chance to try out its new innovative experience in the DRAG AND DRIFT NIGHTS. Get your adrenaline pumping in the ride of your life!
Open Track, Open Pit Lane
IRONMAN 70.3 Middle East Championship Bahrain
1-31 December
WATERSPORTS AT THE RITZ CARLTON
The Watersports Activity counter at the Ritz Carlton Bahrain is open daily from 9AM to 5PM, and people can kayak, pedal boat, and paddle boat to their heart’s delight!
3 December
RITZ CARLTON TENNIS OPEN
Challenge your sports addiction as you compete with your peers in the Ritz Carlton Annual Tennis Tournament with different categories: men’s, ladies, mixed, and juniors.
4 December
CIRCUIT RACING CLUB, ROUND 3
Featuring the BIC 2,000 cc Challenge and the National Sprints to open a month-long series of motorsports activities at the BIC!
5 December
IRONMAN 70.3 MIDDLE EAST CHAMPIONSHIP BAHRAIN
12 December
OPEN TRACK, OPEN PIT LANE
Have you ever wondered how fast you and your car can go? Of course you have. Now you can find out in the BIC’s Open Track days.
15-18 December
BAHRAIN DRAG RACE PART 2
One round is not enough, because Christmas is the season for all things fast and furious! Witness another exciting event at the BIC!
The flagship race of IRONMAN in the Middle East, this event offers slots to the IRONMAN 70.3 World Championships in Australia!
Watersports at The Ritz Carlton
Stay up to date with upcoming events by visiting
www.powerup-mag.com SPORTS & FITNESS
Ebrahim K. Kanoo Drag And Drift Nights
8
Sports January 2015
official Race magazine
5th DECEMBER 2015 KINGDOM OF BAHRAIN
www.ironman.com/bahrain
Welcome
Dear athletes,
Dear athletes, It is my pleasure to welcome you to the inaugural IRONMAN 70.3 Middle East Championship in Bahrain. Together we’ll make history. Enjoy the unique atmosphere of Bahrain and what may be the fastest IRONMAN 70.3 race course in the world, a course that truly brings together the historic accomplishments as well as the future endeavours of this rapidly developing region. You’ll pass the first oil well of the Gulf region as well as the oil museum, the Bahrain International Circuit and the Al Areen Wildlife Park. I am very much looking forward to seeing Swiss IRONMAN World Champion and IRONMAN 70.3 World Champion Daniela Ryf competing for the historic first Triple Crown Trophy. On behalf of my entire team I would like to express my gratitude to all volunteers, sponsors and especially the Nasser bin Hamad foundation for their hospitality and help.
Thomas Dieckhoff CEO IRONMAN Europe, Middle East and Africa
The World continues to globalize and countries continue as well to benefit from the integration in order to yield great results for their societies. We are blessed to include ourselves in the global map of triathlon and witness IRONMAN choose The Kingdom of Bahrain as its first foothold in the region through IRONMAN 70.3 Middle East Championship. This is a great opportunity for us to use the sport of triathlon into achieving our goals. As triathlon is the fastest growing sport known today, we are witnessing increasing demand for an international triathlon in Bahrain and the region. While numbers today are incomparable with places like Europe or Australia, the trajectory clearly points towards continued growth and interest. Part of organizing an international triathlon in The Kingdom of Bahrain is to assist in raising awareness in the sport of endurance triathlon in order to increase the already existing pool of triathletes. We believe that is of great significance for human development. Another goal that we all share in the Kingdom of Bahrain and bear great responsibility in reaching is to ensure the spread of a healthy lifestyle. Such a lifestyle has important spillovers to the development of sports and at the individual level when one would like to enjoy a productive career personally or professionally. Through triathlon, we believe that embracing this wonderful sport is a guidance to become more economic in our lives. For these reasons, IRONMAN is our perfect partner to attract the best people and the best athletes, from around the world to the Middle East. IRONMAN has over 240,000 participants globally and this number increases annually. Becoming part of this large family shows that Bahrain is taking a strong footstep globally in sports, to continue what has already been developed in other disciplines like becoming a financial and business hub in the world. To Bahrainis I would say welcome to the world; to the world I would say welcome to Bahrain.
Shaikh Saqer Bin Salman Al Khalifa President, Bahrain Triathlon Association
December 2015
Welcome to
Bahrain
Marhaba, welcome to the 1st IRONMAN 70.3 event in the Middle East!
B
ahrain is a nation comprising more than 30 islands in the Arabian Gulf, and has been at the centre of major trade routes since antiquity. In its modern capital, Manama, the acclaimed Bahrain National Museum showcases artefacts from the ancient Dilmun civilization that flourished in the region for millennia. The city’s thriving Bab-al-Bahrain souq offers wares from colourful handwoven fabrics and spices to pearls and gold. Notable features of Bahrain include the traditional houses in Muharraq, that gives us a glimpse of days gone by; La Fontaine Center of Contemporary Arts, one of the most romantic places in Bahrain; Beit Al Quran, where rare Islamic artworks and manuscripts have been restored and are on
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permanent display; Exhibition Road, which is one of the weekend hotspots; World Trade Center, which is a symbol of the region’s fast growing economy; Bahrain City Center, Al Aali Shopping Complex, and Seef Mall, for some of the best shopping in Bahrain; Block 338, Adliya; the home of the arts and bohemian living; Bahrain Fort; a UNESCO World Heritage Site; Bahrain International Circuit; the home of motorsports in the Middle East.
26.4 degree C0 average sea temperature in November
First IRONMAN 70.3 Bahrain!
December 2015
a race through history IRONMAN 70.3 Middle East Championship, Bahrain
and Bahrain hosts a number of prestigious regional equestrian competitions each year. The national racetrack can seat 10,000 in its grandstand and meets are held every Friday from October to March.
Bahrain Fort
B
ahrain has been welcoming visitors to its shores for many centuries. This collection of islands once went by the name of Dilmun and is immortalised in ancient Sumerian and Mesopotamian literature as the land of plenty and eternity. The name Bahrain itself, meaning “two seas”, is an acknowledgement not only of the vast sea surrounding the Kingdom on all sides but also its freshwater springs, bringing life in the desert. Dilmun is counted among the most sophisticated civilisations of the ancient world and at the height of its power was
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a crossing-point for regional trading routes, stretching to the Indus valley and beyond, a meeting point for travellers from around the globe. Today, Bahrain welcomes the competitors, family and supporters of the Middle East’s first IRONMAN 70.3 Championship. By choosing to hold the event in Bahrain, IRONMAN is continuing a tradition of sport and competition that stretches back throughout the Kingdom’s history. Traditional pursuits such as horse riding and falconry have been part of Bahrain’s culture for many years, as is the case throughout the Gulf. This tradition continues today
From the past to the future
Modern sports are also thriving in the country. Bahrain hosted the inaugural GCC Games in 2011, during which over 1,500 athletes competed in 11 sports including football, cycling, swimming, basketball, handball, volleyball, bowling and endurance horseback riding. Volleyball and basketball are particularly popular in Bahrain. So too is football, with the winners of the Bahraini Premier League going on to compete for the Asian Football Confederation Cup each year and the national team’s success consistently belying the size of the population. Golf has been steadily growing into one of the nation’s
favourite pastimes and the Kingdom is justifiably proud of its immaculate, international 18hole grass golf course, designed by world champion golfer Colin Montgomerie. His par 72 championship course at the Royal Golf Club in Riffa features five lakes and is landscaped with hundreds of date palms and desert rough, with the fairways and greens covering 6,817 yards. The Kingdom is also home to the Awali Golf Club – established in 1938, it is believed to be the club with the longest history in the region. It is motor racing that the country is arguably most famous for and the Bahrain Grand Prix has rapidly become one of the biggest sporting and social occasions in the Middle East. The Bahrain International Circuit is an innovatively designed track, equipped with the most cutting edge technology and supported by world–class infrastructure. The circuit has a seating capacity of 45,000, including 10,500 spectators in the main
December 2015
World Trade Centre
will take you back to the 1930s and the discovery of oil, via the first oil well and the oil museum before heading on to the world famous Bahrain International Circuit. The running route cuts through Al Areen Wildlife Park, a sanctuary for 45 different species of mammals and 82 species of birds, from all over the Arabian Peninsula, East Africa, North Africa and Asia. Swimmers will benefit from a unique view of the Manama skyline, with its stunning architecture.
Scuba Diving
archaeological complex at Qalat Al Bahrain is dominated by the enormous Islamic fort, dating back to the 16th century AD. The fort is also surrounded by the remains of previous cities, which were inhabited up to 5,000 years ago. Most of the artefacts to have been unearthed by excavations are housed in the on-site museum and what is not can be seen at the Bahrain National Museum, which collates findings from the many other historical sites
Bahrain National Theatre Sailing
Golf
Bahrain Museum grandstand and the 2015 event drew a crowd of 90,000 over the course of the three days, up from 85,000 in 2014. The range of water sports on offer should not be overlooked. A warm climate and sea temperature create perfect conditions for activities such as windsurfing, sailing and diving and there are centres along the seafront in Manama that cater for locals and visitors alike. Specific events such as the Al Bareh Regatta, held annually at the Bahrain Sailing Club, are great occasions for water sports enthusiasts from all over the world to meet and compete.
Preserving History: Shaping the Future
The history that Bahrainis have of combining sea and land in their daily lives has played an important role in shaping their sporting history and is one of the reasons why hosting triathlon events such as IRONMAN is so appropriate. The race’s route has been designed to allow competitors and spectators to make the most of their time in Bahrain and to delve into the region’s history and heritage as much as possible. The cycling track
Arabian Horses
There is more to love in Bahrain
But during your stay it is worth taking the time to explore further. The ancient
located in Bahrain. In addition, the traditional houses in the old capital, Muharraq, offer a fascinating insight into how Bahrainis used to live and are fine examples of both classic and contemporary art and architecture. Competitions such as these bring together people from all over the world with a genuine love of sport, endurance and adventure. Bahrain’s history, traditions and culture make it the perfect location to host the region’s first IRONMAN 70.3 Championship •
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December 2015
Law Enforcement The vision of the Interior Ministry is to create a balance between security, stability and enforcing the law and human rights, freedoms and transparency.
MOI Affirms Law Enforcement with respect of Human Rights and freedoms
T
he protection of security, general order and law enforcement are core duties of the Interior Ministry, 24 hours a day, 7 days a week. As part of the directives of Bahrain’s leaders, the Ministry has adopted a development programme to enhance effectiveness and productivity through the use of modern technology. The Ministry has achieved positive results through this rehabilitation of manpower and utilization of resources and financial capabilities to meet the goals of the Bahrain Economic
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Vision 2030. The Interior Ministry is dedicated to human resources development through scientific training and rehabilitation. In addition, the Ministry encourages an environment for growth and development in all fields and ensures general security for all citizens, residents, visitors, and public and private property. To achieve security preparedness, Interior Ministry personnel are committed to the implementation of guidelines for swift response to accidents and emergencies and the handling of accidents and emergencies using simple procedures characterized by integrity, subjectivity,
openness and honesty. All Ministry personnel are held accountable to perform their job without bias. The police partner with all segments of the community under the concept, “Security is the Responsibility of All”. The vision of the Interior Ministry is to create a balance between security, stability
and enforcing the law and human rights, freedoms and transparency. Security preparedness is also crucial, and is achieved through training, the use of cutting edge technology and cooperation with all segments of society to promote cooperation •
December 2015
Event Schedule Thursday - 03/12/2015
Friday - 04/12/2015
“Run when you can, walk Saturday - 05/12/2015 if you have to, crawl if you must; just never give up.” – Dean Karnazes (Ultra Marathon Runner)
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December 2015
interesting facts 2015 is the first time that Bahrain will witness an IRONMAN event …taking place in the island of Bahrain, it is a unique point-to-point triathlon that will pass by the Kingdom’s significant new and historic attractions.
Year 1
By the end of the weekend, there will be more than a thousand athletes welcomed at the finish line with the immortal words YOU ARE AN IRONMAN.
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Sports January 2015
Sports & Fitness
November 2015 | Issue 05
www.powerup-mag.com
Bahrain BD2
KSA SR20
Kuwait KD1.75
Oman RO2
Qatar QR20
UAE DHS20
GCC Games
Bahrain athletes go for the gold!
adrenaline Junkie
Activities for the extreme adventurer
triathlon kit
All the gear you’ll need for the triathlon
the WoMen oF enduranCe 13
Bahrain International Circuit
The last five kilometres of the bike course will be completed on the race track of the Bahrain International Circuit.
Jodie Swallow, Daniela Ryf, and Caroline Steffen smash boundaries Style MiStakeS
Stay ageless with these tips SPORTS & FITNESS
FitneSS Motivation Let Fatima Batook train you
need For Speed Motorcycle racing
Race Magazine PowerUp is also the official race magazine of IRONMAN Dubai (happening in January 29, 2016!).
Middle East Championship IRONMAN 70.3 Middle East Championship Bahrain offers 40 qualifying slots for the 2016 IRONMAN 70.3 World Championship in Sunshine Coast, Australia.
There are many professional athletes who have entered the first IRONMAN event in Bahrain. Between them, they’re going to keep the rest of the pack on their toes. Daniela Ryf Jodie Swallow Caroline Steffen Corinne Abraham Lucie Zelenkova Reed Asa Lundstrom Laurel Wassner Frankie Sanjana Caroline Livesey Melanie McQuaid Jocelyn McCauley Carina Bretchers Ruedi Wild Richie Cunningham Alberto Casadei Christian Hoerper Sebastian Jouffret Olivier Godart Erik Watson Tomas Renc Charles Martin Albert Molins Kacper Adam Zsombor Deak Marek Nemcik Domenico Passuello Bertand Billard Antony Costes Patrick Dirksmeier Mathias Hecht Ritchie Nicholls Brent McMahon Henri Schoeman Bart Aernouts Felipe Manente Terrenzo Bozzone Ben Hoffman Michael Davidson Travis Johnston
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December 2015
Fuel Your Win!
How Much Difference?
Our guidelines can provide your working muscles with a huge 500g of carbohydrates for a 5-hour IRONMAN 70.3 triathlon. Compare that to the 400g of carbohydrates stored in the body at the start of an event when rested and it’s easy to see what difference an advanced nutrition strategy can make. Following this guide will also mean that you benefit from an appropriate dose of caffeine for your bodyweight.
Remember: if you cannot consume the full amount of drink and gel shown, then consuming 70g of carbohydrates per hour is better than 50g and that’s better than 30g.
Nutrition Guide
H
igh5’s award winning sports nutrition will be on course at IRONMAN 70.3 Bahrain. We’ve developed a scientific nutrition guide that will help you race faster and further. This will maximise your carbohydrate intake and provide a dose of caffeine specific to your bodyweight. Research shows that by simply following these guidelines on the day of an event, athletes were able to maintain their pace 26% longer. YES these guidelines can substantially improve your performance as compared to your current nutrition strategy!
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THE FUEL FOR SPORT
Carbohydrates are one of the high-energy fuel that lets you go fast and far. Unfortunately your body only has a limited store of carbohydrates, which can be depleted after around 2 hours of running, swimming and hard riding. Carbohydrate depletion is a major reason why IRONMAN 70.3 triathlon gets tough in the latter stages. Think back to how easy it is early on during a long training session, as compared to the last hour when you have depleted your carbohydrate reserves. Fuelling your body
with additional carbohydrate, by consuming sports drinks and gels as you ride and run, will extend your endurance and provide the extra energy you need to enjoy your longer training sessions and events particularly in the latter stages. To maximize your carbohydrate intake, you have to switch to a new type of sports drink. The recommended intake from the latest generation 2:1 fructose drinks is 90g per hour. This ability to deliver additional carbohydrates can make a substantial difference to your performance in an endurance event.
December 2015
Body Weight:
Quantity of X’treme
50kg: 550ml 70kg: 750ml 80kg: 850ml
Do not consume any other products containing caffeine (apart from the caffeine gels and Coke on the run).
DURING THE RUN
BREAKFAST
Aim to eat 60g of carbohydrates for every hour that you have left before the swim start. Cereals, white toast, porridge and of course High5 products are all good sources of carbohydrates. For instance High5 EnergyBar will provide you with 43g of carbohydrates with little bulk.
BEFORE THE SWIM
Take two High5 EnergyGel Plus or IsoGel Plus 15 minutes before the swim start and drink 200-300ml of High5 ZERO.
DURING THE RIDE
In terms of nutrition, the ride is where your event is won or lost. You must start consuming drinks and gels as soon as you are on the bike. How much you are able to drink will obviously depend on weather conditions and your sweat rate. In warm/hot conditions, the superior 2:1 fructose formulation in High5 EnergySource means that you can drink up to 1000ml per hour. This will provide fluids, electrolytes and 90g of carbohydrates for energy. If the weather is cool and you drink less, your carbohydrate intake will be less and you will need to boost it with gels. If you drink the following amounts of High5 EnergySource each hour, you should take the number of gels shown:
800ml: no gel 750ml: 1 gel sachet per hour 400ml: 2 gel sachets per hour It’s important to focus on drinking as much as possible to remain hydrated. For gel intake you can use either High5 EnergyGel or IsoGel depending on your preference.
Caffeine: The first gel every
hour should be High5 EnergyGel Plus or IsoGel Plus which both contains 30mg of caffeine. Any remaining gels each hour should then be standard gel with no caffeine.
CAFFEINE LOADING
Caffeine loading gives you both a physical and psychological boost. We recommend doing this at the start of your ride. Simply substitute High5 EnergySource X’treme sports drink for EnergySource. The total amount of X’treme you should drink will depend on your bodyweight:
Take three sachets of High5 EnergyGel or IsoGel per hour during the run. One gel should be the Plus variant (with caffeine), while any remaining gel should be standard gel with no caffeine. Drink water or High5 ZERO to remain hydrated. For every 400ml of Coke you might consume, reduce your gel intake by one, starting with the caffeine gel.
AFTER
Drink 400ml of High5 Protein Recovery when you finish. Eat a balanced meal one to two hours later. In the late evening drink another 400ml Protein Recovery.
RACING IN HOT CONDITIONS
The electrolyte levels in EnergySource should be adequate for most race conditions. However, in very hot conditions during the ride we recommend adding a ZERO Neutral tab to every 500-750ml of EnergySource to boost the electrolyte content and provide Magnesium. The American College of Sports Nutrition states that: “Muscle cramps are associated with dehydration and electrolyte deficits and muscle fatigue”. High5 gel (like many other brands) does not contain a high levels of electrolytes. In very hot conditions during the run, you may wish to take salt tablets •
23
December 2015
þ
Checklist for Athletes
Registration PRINCE KHALIFA PARK Thursday 09:00-17:00 Friday 09:00-16:30
Race Packs The contents of your race pack will include: • Race number • Helmet sticker Important Note. • Bag stickers Please don’t put • ID wristband valuables in your bags. • Bike sticker IRONMAN will not • Number tattoos be responsible for its • Swim cap contents. • Transition bags • Timing chip
PRINCE KHALIFA PARK 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 swimto-bike transition, use this bag to pack your swim gear in. This bag is racked in T1 in Prince Khalifa Park. Leave this bag in T1 and it will be transported in BIC for you to collect.
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, and it will be transported to the BIC for you.
Timing Collect your timing chip at 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.
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 in T1 for you to collect in the athlete recovery area at the BIC.
Race Briefing THURSDAY - 17:30-18:00 PRINCE KHALIFA PARK FRIDAY - 17:30 PRINCE KHALIFA PARK Note: It is mandatory to attend one of these briefings.
24
LIVE THE LIFESTYLE Come and visit us at the official IRONMAN Merchandise store
ANYTHING IS POSSIBLE
速
eu.ironmanstore.com
OPENING HOURS Thursday, December 3..... 9 am - 5:30pm Friday, December 4.......... 9am - 4:30pm Saturday, December 5..... 2pm - 6pm
December 2015
Transportation for Athletes Friday, December 4
Al Manzil to T1 (Khalifa Park)
Westin to T1 (Khalifa Park)
12:00pm 12:30pm 1:10pm 1:40pm 2:50pm 3:20pm 4:00pm 12:00pm 12:30pm 1:10pm 1:40pm 2:50pm 3:20pm 4:00pm
Saturday, December 5 Al Manzil to T1 (Khalifa Park)
Westin to T1 (Khalifa Park)
26
4:00am 4:25am 4:45am 5:10am 5:25am 5:50am 4:00am 4:25am 4:45am 5:10am 5:25am 5:50am
T1 (Khalifa Park) to Al Manzil
T1 (Khalifa Park) to Westin
12:35pm 1:05pm 1:45pm 2:15pm 2:25pm 3:00pm 4:35pm 5:15pm 12:35pm 1:05pm 1:45pm 2:15pm 2:25pm 3:00pm 4:35pm 5:15pm
Spectator
T1 (Khalifa Park) to T2 (BIC)
7:45am 8:00am 8:15am 8:30am 8:45am 9:00am
After Race
T2 (BIC) to Westin
Westin to Khalifa Park
Khalifa Park to Westin T2 (BIC) to Al Manzil , Khalifa Park
Al Manzil to Khalifa Park Khalifa Park to Al Manzil
1:15pm 2:00pm 2:45pm 3:30pm 4:15pm 5:00pm 5:20pm 5:40pm 5:50pm 6:10pm 8:30pm 8:50pm 9:10pm 9:30pm 1:15pm 2:00pm 2:45pm 3:30pm 4:15pm 5:pm 5:15pm 5:30pm 5:45pm 6:00pm 8:30pm 8:50pm 9:10pm 9:30pm
December 2015
IRONMAN 70.3 Bahrain
Race Course
Run
Put foot to the finish line
Swim Take a deep breath
28
Bike
Get into the zone
December 2015
Swim
Between the two largest islands, Prince Khalifa garden hosts the start and the swim of IRONMAN 70.3 Bahrain. The swim will start from the sea just north of the newest bridge connecting the largest two islands, mainland Bahrain and the island of Muharraq. A 1.9km lap will be visible from the Garden’s island, the VIP tower, and the north side of the bridge.
Bike
The backdrop of the swim is where participants will later cycle through the extremely interesting point to point bike course. Riding through the city, participants will pass vital landmarks such as the Al Fateh Grand Mosque, the Gudaibiya Historic Palace, Bahrain Museum, Bahrain Bay, Four Seasons Landmark Hotel, Bahrain World Trade Center, Bahrain Financial Harbor, Dilmun Burial Mounds, National Charter Monument, and lastly, the Bahrain International Circuit to do the last 5km of the 90km bike ride before arriving at T2, on the start line of Bahrain’s annual Grand Prix Formula1 race. The majority of the bike route will be completely shut to traffic, the remaining part will be a three lane road, whereby two is dedicated to IRONMAN 70.3 Bahrain.
Run
Moving out of T2, the one run course will loop around the Bahrain International Circuit, giving spectators several chances to cheer on their athletes, before heading out the circuit, through the stunning Al Areen Wildlife Park where runners will enjoy running in the natural habitat of Arabian birds and other animals listed in the park’s link. Participants will need to run 5.5 km to reach the park, and take the scenic run loop, before heading back on the same 5.5 km course. The course will repeat the section inside the International Circuit, where annually the Bahrain Formula One race takes place, and where the lap record of Michael Schumacher still holds. Families and friends will enjoy waiting for their loved ones to finish right next to the Formula 1 team buildings, where the finish line straight will be situated.
29
December 2015
SWIMSMART
Believe it or not, Triathlon is the fastest growing sport in the world right now. It might have started out as an unbelievable test of human and mental physical ability.
Top 10 Checklist
1 Prepare for race conditions
• Race day should not be your
first open water swim. Make sure some of your training replicates real race conditions, including water temperature, proximity to other swimmers and wearing a wetsuit.
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 your coach or your local triathlon club.
3 Learn about course details
• It’s important to prepare
yourself mentally as well as physically prior to race day. Thoroughly review the race website and pre race communications to familiarise yourself with the course.
30
• Keep in mind every body
of water is different. Water currents are different in lakes compared to sea swims.
• 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 doctor.
5 Pay attention to warning signs
• If you experience chest pain or discomfort, shortness of breath, light headedness or blacking out while training, consult your doctor.
6 Don’t use new gear on race day
• Focus on controlling as much as you can on race day
• You should never race in
equipment you haven’t trained in. It is not the time to test new gear.
• Make sure your wetsuit
fits properly and that your goggles, swim cap 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.
• Spend between 5 and 10
minutes getting loose before entering the water.
• Be sure to do some cardio
activity such as light jogging to increase circulation and prep your muscles.
8 Check out the course
• Get comfortable with the
course by checking out the water condition, the swim entry, exit layouts, along with turn buoy locations.
• Identify basic navigation
points so that you know what you are swimming towards.
9 Start easy – relax and breathe
• Don’t race at maximum effort from the start.
• Relax and focus on proper
breathing technique as you settle into a sustainable pace
10 Be alert and ask 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 turn on to your back and raise your arm in the air to alert a kayak or safety boat.
• Feel free to hold on to a static object like a raft, or buoy.
• 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 •
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December 2015
Participants List START TIMES AND SWIM CAP COLORS 7:00 MPRO
BLACK
7:03 FPRO
WHITE
7:10 F18-F70 PINK 7:10 M18-M70 BLUE 7:10 RELAY
RED
BIB
NAME
BIB
NAME
GROUP
BIB
NAME
GROUP
START TIMES 7:00
22
Adam
Kacper
MPRO
2
Raelert
Michael
MPRO
23
Deak
Zsombor
MPRO
51
Ryf
Daniela
FPRO
3
Dreitz
Andreas
MPRO
24
Nemcik
Marek
MPRO
52
Swallow
Jodie
FPRO
5
Bozzone
Terenzo
MPRO
25
Passuello
Domenico
MPRO
53
Steffen
Caroline
FPRO
6
Hoffman
Ben
MPRO
26
Billard
Bertrand
MPRO
54
Abraham
Corinne
FPRO
7
Plese
David
MPRO
27
Costes
Antony
MPRO
55
Zelenkova Reed
Lucie
FPRO
8
Cunnama
James
MPRO
28
Dirksmeier
Patrick
MPRO
56
Lundstrom
Asa
FPRO
10
Wild
Ruedi
MPRO
29
Hecht
Mathias
MPRO
57
Wassner
Laurel
FPRO
11
Cunningham
Richie
MPRO
30
Nicholls
Ritchie
MPRO
58
Sanjana
Frankie
FPRO
12
Casadei
Alberto
MPRO
32
McMahon
Brent
MPRO
59
Livesey
Caroline
FPRO
14
Hoerper
Christian
MPRO
33
Schoeman
Henri
MPRO
60
McQuaid
Melanie
FPRO
16
Jouffret
Sebastien
MPRO
34
Aernouts
Bart
MPRO
61
McCauley
Jocelyn
FPRO
17
Godart
Olivier
MPRO
35
Manente
Felipe
MPRO
62
Bretchers
Carina
FPRO
18
Watson
Erik
MPRO
36
Bozzone
Terenzo
MPRO
19
Renc
Tomas
MPRO
37
Hoffman
Ben
MPRO
20
Martin
Charles
MPRO
38
Davidson
Michael
MPRO
21
Molins
Albert
MPRO
39
Johnston
Travis
MPRO
GROUP
BIB
BIB
32
GROUP
NAME
NAME
START TIMES 7:03
GROUP
BIB
NAME
GROUP
START TIMES 7:10
163
AlThawadi
Sara
F25-29
173
Wadhai
Yasmin
F25-29
158
Al Khalifa
Hessa
F18-24
180
Bibby
Laura
F25-29
174
Walsh
Sarah
F25-29
155
Al-Khalifa
Nailah
F18-24
166
Budd
Kat
F25-29
200
Acord
Che
F30-34
157
Fanoy
Leanne
F18-24
168
Diaz
Geraldine
F25-29
194
Ageeva
Anastasia
F30-34
156
Frederick
Annie
F18-24
167
Khoueiry
Nour
F25-29
189
Al Haji
May
F30-34
153
Khayat
Tracy
F18-24
178
Kitson
Amanda
F25-29
201
Al Khalifa
Nouf
F30-34
154
Penketh
Ellie
F18-24
162
Kockott
Jean-Marie
F25-29
190
Al Marzooqi
Nayla
F30-34
159
Stewart
Grace
F18-24
165
Kriegshaber
Julie
F25-29
188
Al Moayed
Suad
F30-34
160
Varl覺
K羹bra
F18-24
169
Lawson
Sarah
F25-29
185
Amin
Khadiga
F30-34
175
Aguilo
Angela
F25-29
171
Lovingco
Jackielyn
F25-29
202
Arscott
Victoria
F30-34
164
Al Adham
Hadeel
F25-29
177
Lovrek
Marina
F25-29
204
Bartholomew Abigail
F30-34
176
Al Khalifa
Hanah
F25-29
170
McCarver
Christina
F25-29
130
Benson
Melanie
F30-34
890
Al-Hajeri
Noura
F25-29
161
Ratcliff
Lucy
F25-29
197
Butler
Sarah
F30-34
179
Alnouri
Taiba
F25-29
172
Villegas
Patricia
F25-29
192
Carnwath
Gabriel
F30-34
BIB
NAME
GROUP
BIB
NAME
GROUP
198
Cartwright
Andrea
F30-34
231
Jeyaram
Subathra
F35-39
191
Chandler
Robyn
F30-34
221
Manalang
Marshelle
F35-39
182
Coppack
Jilly
F30-34
226
Narzoles
Jewell
F35-39
203
Craven
Janet
F30-34
220
O’Gara
Jennifer
F35-39
186
Fathalla
Fatima
F30-34
230
Palmer Thompson
Kirsten
F35-39
183
Fullwood
Juliet
F30-34
131
Porteous
Leyla
F35-39
211
Gonzales
Remelee
F30-34
222
Shah
Kimberly
F35-39
187
Jamsheer
Nada
F30-34
228
Sygula
Joanna
F35-39
210
Jarque Gomez Ana
F30-34
889
Tacir
Sezin
F35-39
212
Jervoso
Sarah
F30-34
213
Usero
Nerissa
F35-39
181
Klemmova
Marketa
F30-34
118
Whelan
Laura-Clare
F35-39
206
Knutson
Jodi
F30-34
219
Woollacott
Lucy
F35-39
205
Kunakbayeva
Asem
F30-34
234
Zitouni
Karima
F35-39
208
MacNally
Deirdre
F30-34
260
Adeltoft
Patricia
F40-44
209
Mengu
Nevsin
F30-34
236
Al-Husseini
Wajeeha
F40-44
196
Milewska
Katarzyna
F30-34
259
Allen
Meghan
F40-44
184
Niederberger
Evelyne
F30-34
249
Andrews
Vicky
F40-44
916
parady
kelli
F30-34
240
Askew
Melanie
F40-44
195
Rust
Annabelle
F30-34
251
Baillie
Kirsten
F40-44
101
Ryan
Kelly
F30-34
244
Banks
Rachel
F40-44
207
Sosa Caballero
Isora
F30-34
255
Berner
Charlotte
F40-44
117
SYREN
Audrey
F30-34
102
Blakely
Linda
F40-44
199
Tuin
Marion
F30-34
253
Cagnati
Andrea
F40-44
917
Vargas
Pamela
F30-34
243
Chia
Victoria
F40-44
193
Warne
Sandy
F30-34
246
De Paor
Finola
F40-44
225
Al Aquel
Idrak
F35-39
881
Economides
Sarah
F40-44
224
Al Khalifa
Hessa
F35-39
103
Engelbrecht
Marinda
F40-44
233
Al Manni
Nevine
F35-39
104
Engelbrecht
Marinda
F40-44
229
Bolton
Joanna
F35-39
262
Farrell
Clare
F40-44
232
Borlotti
Amanda
F35-39
263
Fraser
Abby
F40-44
227
Carscadden
Angela
F35-39
248
Garland
Olga
F40-44
223
Clarrizze Garcia
Apols
F35-39
256
Kerimbayeva
Nagima
F40-44
217
Corcoran
Katrina
F35-39
247
Kuusisto
Kirsti
F40-44
218
Dickie
Emma
F35-39
258
Lawrence
Annamarie
F40-44
214
Fathalla
Hadyah
F35-39
257
Lemelin
Pascale
F40-44
132
Geluk
Jennifer
F35-39
261
Looby
Mary
F40-44
216
Hancox
Lisa
F35-39
238
Lord
Carmel Lord F40-44
215
Hart
Sally
F35-39
264
McCabe
Clare
F40-44
AGE GROUP RANKING
HOW DO YOU RANK? The IRONMAN All World Athlete program is our way of rewarding age-group athletes‘ hard work, dedication and performance. The program uses the IRONMAN Age Group Rankings system to determine the top 10% of athletes each year.
> Top 3 race performances Are taken into account for the Ranking
> All World Athletes are awarded in 3 categories
IRONMAN Races, IRONMAN 70.3 Races and Overall (all IRONMAN and IRONMAN 70.3 Races)
> Athletes are classified in 3 levels: Bronze - Top 10% of each Age Group Silver - Top 5% of each Age Group Gold - Top 1% of each Age Group
FOR MORE INFORMATION VISIT
www.ironman.com/awa
33
December 2015
BIB
NAME
GROUP
BIB
NAME
GROUP
BIB
NAME
GROUP
BIB
NAME
GROUP
252
McGough
Maille
F40-44
290
Jones
Lesley
F50-54
13
Al Khalifa
HH Shaikh Nasser Bin Hamad
241
Moohan
Marcella
F40-44
284
Kilshaw
Annemarie
F50-54
885
Al Khalifa
Mubarak
M25-29
374
Bussens
Adam
M25-29
250
Moore
Jean Michele
F40-44
288
Meagher
Margaret
F50-54
328
Al Madani
Mohammed M25-29
384
Bywater
Simon
M25-29
245
Nimon Peters Amanda
F40-44
291
Roussouw
Julie
F50-54
342
Al Sabt
Ahmed
M25-29
372
Christian
Ryan
M25-29
900
Octave
Maryanne
F40-44
133
Warn
Lynette
F50-54
324
Al Sheaibani
Amer
M25-29
337
Ebrahim
Ahmed
M25-29
235
Parker
Annie
F40-44
121
Gannon
Elizabeth
F55-59
335
Alateeq
Faisal
M25-29
326
Elcott
Hady
M25-29
237
Siepker
Alison
F40-44
293
Grüter
Barbara
F60-64
378
AlBinali
Fahad
M25-29
382
Farhan
Abdulla
M25-29
242
Stadelmann
Cindy
F40-44
323
AlBrahim
Ibrahim Khalil
M25-29
365
Girardeau
Sylvain
M25-29
239
Stoilova
Svilena
F40-44
295
Abdulla Ali Baba
Ali
M18-24
379
AlBusmait
Ahmed
M25-29
340
Greenwood
Hamish
M25-29
254
Svensson
Vibeke
F40-44
297
Al Madani
Ahmed
M18-24
362
Aldahmeli
Abulrahman M25-29
370
Habib
Mahmood
M25-29
119
Vasconcelos
Virginia
F40-44
300
Ali
Hasan
M18-24
380
AlDhaen
Nawaf
M25-29
371
Habib
Ahmed
M25-29
265
Alireza
Nirmeen
F45-49
309
Alireza
Abdallah
M18-24
377
Alfares
Yousef
M25-29
348
Hans
Benjamin
M25-29
269
B_rsing
Isabell
F45-49
312
AlMansoori
Hamad
M18-24
321
AlGhanem
Hamad Sharaf M25-29
135
Huerzeler
Manuel
M25-29
M25-29
319
Janahi
Mustafa
M25-29
START TIMES 7:10
M25-29
901
BuAlay
Khalid
M25-29
270
Crawford
Kim
F45-49
298
Alromaihi
Ebrahim
M18-24
884
AlHajri
Mohamed Harmas
280
DeCoopman
Sharon
F45-49
914
BERTONCELLO
RICCARDO
M18-24
331
Alhazeem
Abdulaziz
M25-29
369
Janahi
Ali
M25-29
281
Karanja
Hannah
F45-49
299
Buti
Omar
M18-24
338
Ali
Ahmed
M25-29
355
Khismatullin
Timur
M25-29
278
Lakier
Beth
F45-49
305
Cockburn
Duncan
M18-24
359
AlMousherji
Dhari
M25-29
352
Kopessov
Aman
M25-29
282
McRitchie
Alison
F45-49
296
Faqihi
Abdulla
M18-24
368
Almuayqil
Abdulmajeed
M25-29
353
LANG
DARREN
M25-29
267
Morich
Liza
F45-49
302
Fiori
Pierre
M18-24
351
Alnaser
Ali
M25-29
356
Lawson
Mitchell
M25-29 M25-29
271
Muller
Samantha
F45-49
308
Frapwell
Jordan
M18-24
346
Alnoaimi
Mohamed
M25-29
332
Mangunay
Jerico Mangunay
120
Musselman
Joey-Lynn
F45-49
294
Fulad
Salman
M18-24
383
AlQais
Mohamed
M25-29
336
Marhoon
Mohammed M25-29
274
O’Herlihy
Louella
F45-49
303
Garrett
Tom
M18-24
376
Alramyan
Ahmad
M25-29
373
Matooq
Mahmood
M25-29
266
Riedinger
Frauke
F45-49
311
Keskin
Aykut Emre
M18-24
334
Alrashed
Hasan
M25-29
339
Mendia Larrinaga
Ander
M25-29 M25-29
276
Roghi
Claudine
F45-49
907
Lao
Dong
M18-24
354
Alrekhais
Ibrahim
M25-29
385
Mohamed
Alaauddin EBRAHIM
273
Sansom
Greer
F45-49
301
Ohanlon
Alex
M18-24
344
Alsabah
Bader
M25-29
361
Moore
James
M25-29
275
Schaadt
Lone
F45-49
307
Ruiz
Shiela Marie M18-24
333
Alsabbagh
Abdulaziz
M25-29
358
PATIL
HARDIK
M25-29
268
Schleurholts
Annemiek
F45-49
310
Shaheen
Omar
M18-24
363
AlSharhan
Ahmad
M25-29
105
Pikor
Dawid
M25-29
277
Smith
Alison
F45-49
902
Tijero
Xabier
M18-24
318
AlTaweel
Zaid Bader
M25-29
347
Pingram
Richard
M25-29
Aday
M25-29
314
Quimzon
Alvin john
M25-29
272
Stewart
Cheryl
F45-49
304
Villec
Alexander
M18-24
366
Alvarez Diez de Ulzurrun
279
Wood
Kelly
F45-49
306
Zatkovich
John
M18-24
350
Anis
Karim
M25-29
381
Safi
Othmane
M25-29
283
Abdulrahim
Najwa
F50-54
322
Abdul Karim Turki Ali
M25-29
122
Apaydin
Emre
M25-29
375
Sanak
Justin
M25-29
M25-29
327
Shams
Bassam
M25-29
286
Ballouz
Mary Anne
F50-54
330
Abdulla
Ali Ahmed
M25-29
317
Atwah
Zayed Hussain
134
Eibl
Birgit
F50-54
364
Akhunianov
Irek
M25-29
313
Bassil
Charbel
M25-29
315
Shaygardanov
Artur
M25-29
287
Gordon
Diane
F50-54
329
Al Ajaji
Rayan
M25-29
367
B-Cote
Christian
M25-29
360
Skorupa
Paweł
M25-29
285
Gustus
Mary
F50-54
343
Al Anzoor
Ahmed
M25-29
357
Bota
Norbert
M25-29
320
Taqi
Ali
M25-29
292
Huberty
Carole
F50-54
341
Al Doseri
Hamad
M25-29
316
Boulos
Camil
M25-29
349
White
Will
M25-29
289
Hussain
Ghada
F50-54
325
Al Jalahma
Nasser
M25-29
345
Broughton
Joseph
M25-29
401
Abdulla Touq
Ebrahim
M30-34
34
BIB
NAME
GROUP
BIB
NAME
GROUP
417
Al Binkhalil
Omar
M30-34
436
Driscoll
Joel
M30-34
414
Al Harban
Ahmed
M30-34
420
Dsouza
Neil
M30-34
909
Al Khalifa
Isa
M30-34
415
Eid
Saad
M30-34
ITALO
M30-34
471
AlAli
Mohsen
M30-34
136
ESSELIN FILHO
403
Alansari
Mahmood
M30-34
139
Farley
Jon
M30-34 M30-34
449
Albrecht
Marco
M30-34
458
Fernandez
Manuel Javier
470
AlDosary
Salem
M30-34
409
Florencio
Eduardo
M30-34
404
Alghanami
Yousef Salman
M30-34
444
Fluker
Bryce
M30-34
400
Algosaibi
Abdulmohsen
M30-34
428
Friend
Roscoe
M30-34
394
ALHAMOUD
FERAS
M30-34
439
Gallagher
Gareth
M30-34
433
Alhosani
Abdulrahman
M30-34
462
Golikov
Pavel
M30-34
Aliy
Mohamed Belal
M30-34
447
Govorov
Dmitry
M30-34
Pablo
M30-34
469 411
Aljarallah
Ahmad
M30-34
459
Guardiola Molla
463
Aljarallah
Mohammed M30-34
416
Harangozo
Tamas
M30-34
445
Allan Sword
Andrew
M30-34
418
Harris
Alex
M30-34
AlMarri
Omar Abdullah
M30-34
474
Hassan
Belal
M30-34
419
AlQassab
Hasan Moosa Hasan
M30-34
427
Hawes
Tim
M30-34
397
Al-Qatami
Fawzi M.
M30-34
431
Izdikov
Yerzhan
M30-34
461
Alrowaili
Mohamed
M30-34
396
Jaulent
Sebastien
M30-34
913
ALSAATI
EHSAN ABDULMAJEED
M30-34
429
Johnson
David
M30-34
426
Alsheikh
Faisal
M30-34
467
Kerimkulov
Olzhas
M30-34
405
Althunyan
Abdullatif
M30-34
395
Knibiehly
Brandan
M30-34
432
Alvarez
Victor R-ace M30-34
468
Laurico
Paulinius
M30-34
911
Anderson
Jamie
M30-34
457
Massola
Alberto
M30-34
390
Avramenko
Andriy
M30-34
472
Mathew
Luke
M30-34
423
Benabdallah
Mehdi
M30-34
453
McDonald
Michael
M30-34
460
Bezuglov
Eduard
M30-34
413
Mehri
Khalil
M30-34
422
Bojan
Jakub
M30-34
446
Meiring
Hendrik
M30-34
442
Botha
Ockert
M30-34
454
Melnikov
Dmitry
M30-34
440
BOUZOUBAA
MOHAMED
M30-34
410
Mishanin
Dmitry
M30-34
473
Calahorra
Mikel
M30-34
455
Morand
Bruno
M30-34
107
Çınar
Göksen
M30-34
399
Najafov
Boris
M30-34
389
Courtney
Rhys
M30-34
421
Noel
Simon
M30-34
451
Crammond
Graham
M30-34
425
Oung
Luke
M30-34
393
DANIEL
Pierre
M30-34
891
Pastor
Unai
M30-34
737
Dekorsi
Patrick
M30-34
430
Picache
Danielo
M30-34
465
dicranian
christophe
M30-34
452
Prouillac
Matthieu
M30-34
407
35
December 2015
BIB
NAME
GROUP
BIB
NAME
GROUP
BIB
NAME
GROUP
BIB
NAME
GROUP
398
Puklus
Karol
M30-34
484
Al-Adhamy
Osama
M35-39
568
Dalton
Joe
M35-39
518
Jassim
Mamdooh
M35-39
406
Raad
Tony
M30-34
616
AlFahim
Ahmed
M35-39
562
Dandachi
Nader
M35-39
617
Jber
Ahmed
M35-39
388
Ramadan
Eslam
M30-34
501
Algosaibi
Tariq
M35-39
583
De luca
Sergio
M35-39
549
Jennison
Matt
M35-39
Reyes
Ralph Anthony
M30-34
494
Al-Khalifa
Mohammed M35-39
571
Denning
John
M35-39
556
JOURDAIN
Flavien
M35-39
M35-39
478
Dite
Christopher
M35-39
609
Junghaenel
Toni
M35-39
424 106
Robinson
Jonathan
M30-34
614
AlMuhairi
Mohamed Mehaier
438
Rochat
David
M30-34
486
Alqallaf
Hussain
M35-39
514
Dunham
Keith
M35-39
538
KALIA
VISHAL
M35-39
387
Rowles
Craig
M30-34
615
AlQassar
Mohammed M35-39
520
Dyck
Bradley
M35-39
483
Khalifa
Ahmed
M35-39
408
Saliba
JeanKarl
M30-34
574
Alquntar
Zaidoon
M35-39
496
Ebrahim
Amer
M35-39
537
Khamlichi
Nadir
M35-39
464
Sanchez Lillo
Luis
M30-34
493
AlSharhan
Abdulla
M35-39
513
Ebrahim
Hussain
M35-39
580
Koehler
Dirk
M35-39
M35-39
557
EL KHALIFA
Youns
M35-39
602
Komarov
Vladimir
M35-39
434
Sarybekov
Vladimir
M30-34
508
Alshehri
Ali Mohammad
437
Sarybekov
Arslan
M30-34
586
Andersen
Brian
M35-39
576
El-Ansary
Haythem
M35-39
141
Komorowski
Maciej
M35-39
M35-39
611
Elghaish
Abdellatif
M35-39
561
Krutý
Rudolf
M35-39
138
Schnitzler
Michael
M30-34
545
Ang
Grant Lemuel
441
SEKER
BARAN
M30-34
551
Araga
Fernando
M35-39
918
Elizaga
Gary
M35-39
553
Lange
Johannes
M35-39
466
Smith
Liam
M30-34
566
Axiotis
Alex
M35-39
587
Elsafty
Hatem
M35-39
540
Leivers
Dominic
M35-39
443
Sorby
Oliver
M30-34
525
baaklini
George
M35-39
529
Farsoun
Rabih
M35-39
607
Manabat
Anthony
M35-39
392
Spedding
Alec
M30-34
601
Balmer
Tom
M35-39
604
Fraser
Charles
M35-39
490
Matta
Michel
M35-39
M35-39
579
GALLARATO
DAVID
M35-39
516
MCPHEATOR
CRAIG
M35-39
M35-39
560
Gaynor
Declan
M35-39
523
Meintjes
Jordan
M35-39
M35-39
476
Gemayel
Olivier
M35-39
526
MINARRO PALACIOS
RAUL
M35-39
Mubarak
M35-39
456
Stafford
Michael
M30-34
140
Balta
Oscar Marquez
412
Tipper
Nicholas
M30-34
479
Barouki
Vincent
435
Tsenov
Yerzhan
M30-34
507
Batusbatusan Jonathan
450
Urquhart
Niall
M30-34
886
Beilharz
Maximilian
M35-39
589
GIRVEN
BRETT
M35-39
503
Mohammed Mubarek
Harry
M35-39
558
Moisiadis
Michalis
M35-39
391
Verdeprado
Nesty jun
M30-34
536
Birman
Alexandre
M35-39
559
GoodsonWickes
448
Vidineev
Anton
M30-34
500
Bojlia
Saad
M35-39
578
Groom
Jamie
M35-39
487
Moolman
Johan
M35-39
386
Vogel
Daniel
M30-34
564
BOLSOY
SİTEMKAR
M35-39
528
Grove
Martin
M35-39
108
MOREAU
Eddy
M35-39
Clarke
M35-39
137
Weymouth
William
M30-34
585
Brackmann
Thomas
M35-39
582
Grupiński
Piotr
M35-39
563
MortonShepherd
402
Zaman
Yousif
M30-34
488
Brady
Derek
M35-39
522
Haji
Shaker
M35-39
504
Muirhead
Stuart
M35-39
618
AbdulSalam
Abdulla Abdulrahim
M35-39
581
Broome
Craig
M35-39
527
Hall
Gareth
M35-39
544
Mustafin
Rinat
M35-39
532
Abuhaidar
Walid
M35-39
543
Brown
Graham
M35-39
541
Hanlon
Kieren
M35-39
600
Nash
Grant
M35-39
533
Abuhaidar
Walid
M35-39
123
Cagnati
Roberto
M35-39
489
Hayward
James
M35-39
592
Nelson
Michael
M35-39
619
Acar
Nuri
M35-39
606
Camposeranio
Simone
M35-39
530
Hchaime
Tony
M35-39
550
Newbery
Will
M35-39
599
Afiouni
Dani
M35-39
612
Cantieri
Matteo
M35-39
485
Heney
Kenneth
M35-39
517
OCAMPO
MANUEL, JR M35-39
502
Akhdar
Mazen Hassan
M35-39
588
Card
Robin
M35-39
531
Henn
Christian
M35-39
535
On
Michael
M35-39
555
Aksaman
Ozgur
M35-39
596
Charlesworth
Jamie
M35-39
482
Hernandez
Hector
M35-39
492
Orlandi
Kevin
M35-39
498
Al Fadhli
Faisal
M35-39
475
Chebaro
Amer
M35-39
505
Holden
Robin
M35-39
515
Pano
Elie
M35-39
499
Al Khalifa
Khalid
M35-39
598
Craig
Paul
M35-39
495
Humaidan
Ali
M35-39
591
Paredes
Adelfo
M35-39
565
Al Malki
Ahmed
M35-39
570
Craven
Michael
M35-39
510
Imperial
Julius
M35-39
539
Parris
Nick
M35-39
593
Alabduljader
Nawaf
M35-39
548
Cummings
Gary
M35-39
491
Izdepski
Jesse
M35-39
575
Popov
Yury
M35-39
481
Alabdulkarim
Omar
M35-39
584
Cunningham
David
M35-39
512
Jassim
Mazin
M35-39
595
Prudhomme
Marc
M35-39
36
BIB
NAME
GROUP
BIB
NAME
GROUP
511
Pujals
Miguel
M35-39
728
Ali
Salman
M40-44
572
Ribeiro
Antonio
M35-39
645
Allen
Stephen
M40-44
477
Rodriguez Bouza
Tito
M35-39
634
ALMMOHANNADI
NASSER
M40-44
480
Roux
Christophe
M35-39
641
Amann
Wolfgang
M40-44
509
Sampelo
Edward Sampelo
M35-39
675
Anderson
Stephen
M40-44
610
Santos
Michael
M35-39
653
Asmund
Rolf
M40-44
542
Sayegh
Elias
M35-39
668
Atasever
Aydonat
M40-44
552
Scaccianoce
Christian
M35-39
723
Augustyniak
Jaroslaw
M40-44
554
Schmöller
Enrico
M35-39
690
Bacon
A. Travis
M40-44
573
Schwarzgruber
Stefan
M35-39
713
Baron
Jonathan
M40-44
519
Seeley
Chris
M35-39
654
Belkebir
Hamid
M40-44
546
Seitmagambetov
Aset
M35-39
697
Belski
Maciej
M40-44
590
Sellin
Andreas
M35-39
905
Bertoncello
Fabian
M40-44
534
Sethi
Manish
M35-39
726
Bilal
Ali Riza
M40-44
577
Sidorenko
Alexey
M35-39
720
Bin Miethig
Kai Khalid
M40-44
594
Solarski
Phil
M35-39
143
Blanker
Brett
M40-44
506
Soltani
Amin
M35-39
701
Block
Janne
M40-44
109
Studer
Gregor
M35-39
715
Blore
Warren
M40-44
567
Syson
Kristian
M35-39
112
Bond
Martin
M40-44
524
Tanner
Adam
M35-39
676
Bromyard
Simon
M40-44
521
Thomas
Tony
M35-39
731
Burrows
Chris
M40-44
597
Toyoumi
Tomokazu
M35-39
647
Canaria
Jaynald
M40-44
569
Turner
Andrew
M35-39
646
Canning
Mike
M40-44
608
Van willigen
Jeroen
M35-39
657
Christensen
Flemming
M40-44
904
Vi�als Vilarnau Bernat
M35-39
719
Cote
Yanick
M40-44
603
Vicario Lara
David
M35-39
669
COURBON
Laurent
M40-44
613
Villarico
Joe Max
M35-39
652
De Pryck
Ronnie
M40-44
605
Wilkes
Adam
M35-39
663
deleon
rex
M40-44
497
Yaqoob Nass
Ahmed
M35-39
722
DELMORO
ARIEL
M40-44
547
Zhumayev
Maksut
M35-39
649
Durrell
Phil
M40-44
620
Afifi
Hassan
M40-44
644
English
Michael
M40-44
702
Ahlin
Kristoffer
M40-44
126
Fabbri
Claudio
M40-44
661
Al AKWA
HAS
M40-44
664
Fabien
ESCOMEL
M40-44
630
Al Khalifa
Bader
M40-44
717
Fajardo Liaño
Enrique
M40-44
631
Al Moayed
Osama
M40-44
624
Fattal
Bertrand
M40-44
671
Al-Alawi
Suleiman
M40-44
667
Floreani
Fabrizio
M40-44
688
Alharbi
Hashem
M40-44
712
Flüeler
Martin
M40-44
TRICLUB PROGRAM WELCOME TO THE CLUB!
LET’S GO!
REGISTER NOW!
You like racing together with your team mates?
With our TriClub Program you will collect points in every IRONMAN race you finish and help your team move up in the global and regional ranking.
You like getting together with your team mates onsite and socialize with other club athletes?
Come and attend our exclusive TriClub Villages onsite Support your athletes, celebrate the event and enjoy the atmosphere.
You are keen on fighting for a trophy and a title?
Motivate your team mates, race in the European and qualify for the big final. Championship Series
What are your benefits? • Great social experience for club members competing together • TriClub Village as designated area near the finish line • Early entry to selected IRONMAN / IRONMAN 70.3 Races • Special offers on IRONMAN Merchandise online shop • Special local onsite benefits at some Races • Registration to the Program is totally FREE
ANY QUESTIONS? FEEL FREE TO CONTACT US:
Triclubemea@ironman.com, www.ironman.com
37
December 2015
BIB
NAME
GROUP
BIB
NAME
GROUP
BIB
NAME
GROUP
BIB
NAME
GROUP
655
Fourie
Mark
M40-44
704
McNamara
David
M40-44
623
Usero
Pedro
M40-44
765
Hart
Stuart
M45-49
665
Francis
Don
M40-44
680
Millington
Paul
M40-44
698
Valsamidis
Nick
M40-44
116
Hess
Ed
M45-49
111
Francisco
Helder
M40-44
685
Millot
JeanReynald
M40-44
695
Vinent
Alfons
M40-44
887
Highmore
GORDON
M45-49
693
Fransos
Matteo
M40-44
707
Modin
Fredrik
M40-44
648
Volani
Paolo
M40-44
115
Holzer
Ralf
M45-49
658
Franz
Wyatt
M40-44
659
Moore
Patrick
M40-44
709
Walker
Daniel
M40-44
786
Homer
David
M45-49
M40-44
113
Wallimann
Patrick
M40-44
771
Hugo
Greg
M45-49
692
Garcia
Reden
M40-44
637
Mourad
Ahmed Mourad
632
Ghuloom Hussain
Mohammed M40-44
672
Mourtzis
Michalis
M40-44
730
Wattam
Gerald
M40-44
785
Huriez
Stephane
M45-49
725
Gibbs
Alex
M40-44
910
Mugharbil
Martin
M40-44
708
Williamson
Nick
M40-44
768
James
Sean
M45-49
677
Glas
Johannes
M40-44
625
Oakes
Scott
M40-44
920
Wood
Neil
M40-44
749
Johnson
Ryan
M45-49
710
Gomez Gonzalez
Ernesto
M40-44
716
O’Donnell
Tim
M40-44
660
Wuttke
Christopher
M40-44
790
Johnson
Nicholas
M45-49
651
Gremmen
Jan
M40-44
894
Pettet
Alexander
M40-44
666
Yucel
Bora
M40-44
883
Kamal
Ayad
M45-49
142
Guerin
Sebastien
M40-44
714
Peyrin
Fabrice
M40-44
694
Zamasz
Krzysztof
M40-44
794
Kenna
Paul
M45-49 M45-49
110
Haesle
John
M40-44
700
Podoba
Jacek
M40-44
683
zsilak-makra
andras
M40-44
742
Kilshaw
Andrew Kilshaw
711
Henggeler
Daniel
M40-44
638
Podracky
Radek
M40-44
906
Zurlo
Lorenzo
M40-44
149
Knight
Chris
M45-49
629
Holmes
Richard
M40-44
639
Raghavan
Nikhil
M40-44
796
Aldosary
Jamal
M45-49
788
Knudsen
Thomas
M45-49
678
HolzingerElias
Alex
M40-44
919
Rowen
Soul
M40-44
797
Almuraisi
Hamad
M45-49
114
Kyle
Dave
M45-49
621
Itani
Hasan
M40-44
679
Rushton
Matthew
M40-44
772
Booth
Christopher
M45-49
751
Lamshed
Craig
M45-49
662
Jackson
Howard
M40-44
681
Ruzuar
Alif
M40-44
757
Bru
Libardo
M45-49
777
Laurent
Deage
M45-49
635
Jawad
Jameel Jassim
M40-44
687
Schaadt
Michael
M40-44
792
Bruce
Gary
M45-49
763
Lo Cicero
Vincent
M45-49
628
Kershaw
Adrian
M40-44
696
Schuler
Fabio
M40-44
776
Burch
Ian
M45-49
795
Malallah
Reyad
M45-49
703
Khoury
Robert
M40-44
642
Shawyer
Simonn
M40-44
748
Buss
Dirk
M45-49
789
Marquez
Mario
M45-49
718
KORACAK
KOLJA
M40-44
626
Sheard
Warren
M40-44
146
Caglar
Selcuk
M45-49
732
McCallum
Craig
M45-49
682
Kosno
Piotr
M40-44
706
Siregar
Verdy
M40-44
740
Cameron
Ewan Cameron
M45-49
758
McCann
Chris
M45-49
145
Kuettel
Lars
M40-44
724
Smith
Gavin
M40-44
766
Campbell
Clifford
M45-49
760
McCourt
Michael
M45-49
633
Kullar
JS
M40-44
888
Smith
Simon
M40-44
799
Chorlton
Simon
M45-49
735
McDougall
Iain
M45-49
622
Kulmala
Tomi
M40-44
699
Somoza
Juan Jose
M40-44
761
Collins
Bruce
M45-49
739
Meftah
Abbass
M45-49
643
Kumar
Tarun
M40-44
124
Soto
Diego
M40-44
753
Comber
Jonathan
M45-49
759
Megens
Albert
M45-49
721
Ladim
Erwin
M40-44
670
Stamer
Carl
M40-44
754
Da Rold
Antonio
M45-49
743
Mercado
Ricky
M45-49
673
Lemaire
Frederic
M40-44
144
Stoimaier
Christian
M40-44
793
Davantes
Aljuhn
M45-49
770
Michels
Bert
M45-49
684
Little
Mark
M40-44
674
Sword
Allan
M40-44
781
Dimauro
Alessandro
M45-49
903
Middleditch
James
M45-49
921
Luther
Chris
M40-44
691
Szabo
Gyula
M40-44
762
Dixon
Roy
M45-49
769
Mikos
Jaroslaw
M45-49
705
Malik
Aldin
M40-44
727
Tacir
Emre
M40-44
750
Due
Karsten
M45-49
148
Miles
Paul
M45-49
689
Manser
Brad
M40-44
125
Tagliente
Vito
M40-44
734
Dufour
Pascal
M45-49
896
Nardelli Leonardi
Marco
M45-49
636
Marsland
Robert
M40-44
640
Thackray
Andrew
M40-44
773
Dunkerley
John
M45-49
764
Newman
Christopher
M45-49
627
Martin
Justin
M40-44
650
Tracey
Jimmy
M40-44
779
Geiss
Alexander
M45-49
882
O riordan
Colin
M45-49
908
Mathews
Frank
M40-44
729
Turnbull
Andrew
M40-44
899
Gusbin
Michel
M45-49
755
Palmer
Mike
M45-49
656
Mauceri
Mattia
M40-44
686
Ural
Baris Sinan
M40-44
774
Harris
Bryan
M45-49
745
Parajas
Joel
M45-49
38
THERE IS MORE POTENTIAL IN ALL OF YOU > Chiropractic Care > Physical Therapy > Massage Therapy > Hydrotherapy WE ARE WORKING TO EFFECTIVELY IMPROVE YOUR PERFORMANCE IN SPORTS. IT’S AS SIMPLE AS THAT!
Dr. Amy Bowzaylo, DC Clinical Director and CEO Member of
InTouch, we care BIB
NAME
GROUP
BIB
Get in Touch! T: +973 1769 0100 www.intouchclinic.com
NAME
GROUP
BIB
NAME
GROUP
BIB
NAME
GROUP
752
Paver
Mark
M45-49
775
Van Boven
Rudi
M45-49
819
carlins
david
M50-54
820
Janahi
Salah
M50-54
738
Pear
Michael
M45-49
756
Venn
Paul
M45-49
822
Carson
Mark
M50-54
829
Jones
Andrew
M50-54
747
Penn
Robert
M45-49
880
Vogelzang
Guus
M45-49
844
Castro
Carlos
M50-54
842
Kapur
Rohit
M50-54
733
Pontifex
Steven
M45-49
147
Wood
Simon
M45-49
150
Clark
Henry
M50-54
824
Katten
Mitchell
M50-54
787
Richards
Toby
M45-49
780
Zwager
Finn
M45-49
813
Costello
Frank Costello
M50-54
898
Lomi
Emilio
M50-54
746
Santiago
Florante
M45-49
850
Adusei-Poku
Kwadjo
M50-54
846
Delbecq
Pierre
M50-54
838
Magnie
Volker
M50-54
741
Saradar
Mario
M45-49
834
Aikman
Michael
M50-54
831
Depolla
Thierry
M50-54
811
Majeed
Abdulla
M50-54
736
Sargis
Christophe
M45-49
810
Al Bastaki
Jassim
M50-54
836
Dorward
Scott
M50-54
828
Mark
Rogers
M50-54
744
Schroeder
Marvin
M45-49
808
Al-Alawi
Sadeq
M50-54
802
Dressler
Henry
M50-54
827
Morelli
Marco
M50-54
778
Segard
Eymeric
M45-49
816
Al-Alawi
Waleed
M50-54
853
Farrell
Shaun
M50-54
848
Murphy
Greg
M50-54
782
Segger
Andre
M45-49
817
Alex
Jörg
M50-54
832
Fratini
Luca
M50-54
128
mussotto
paolo
M50-54
783
Smith
Graham
M45-49
807
AlThawadi
Yousif
M50-54
812
Gilby
Ian
M50-54
825
Newman
Martin
M50-54
912
Spies
Stefan
M45-49
809
Alwadi
Hussain
M50-54
854
Gonzales
Ricardo (Ricky)
M50-54
818
Ohanlon
Robert
M50-54
767
Tabbal
Ali
M45-49
843
AROYO
METIN
M50-54
837
Goode
Michael
M50-54
852
Oshaughnessy
Donn
M50-54
798
Taylor
Dave
M45-49
826
Bermingham
Michael
M50-54
830
GOUTARD
Serge
M50-54
804
Owen
Tim
M50-54
895
Tcarev
Sergei
M45-49
840
Biehl
Helmut
M50-54
814
Halford
Simon
M50-54
847
PALERMO
FRANCESCO
M50-54
791
Tilkian
CE Cadu
M45-49
127
Bresser
Robin
M50-54
833
Herselman
Etienne
M50-54
835
Pert
Brian
M50-54
784
Tinetti
John
M45-49
801
Burns
Charlie
M50-54
855
Hornig
Andreas
M50-54
841
Petit
Fabrice
M50-54
800
Tokmadi
Muratkhan
M45-49
803
Burns
Thomas
M50-54
806
Hunt
David
M50-54
897
Ravaglia
Franco
M50-54
39
December 2015
BIB
NAME
GROUP
BIB
NAME
GROUP
BIB
NAME
GROUP
BIB
NAME
GROUP
823
Roberts
Craig
M50-54
858
Buali
Hasan Jassim
845
Saggers
Mark
M50-54
872
Butcher
Thad
M55-59
859
Horne
Andrew
M55-59
875
Bradley
Donald
M60-64
851
Schenk
Cyriel
M50-54
864
Clark
Stephen
M55-59
856
Karim Turki
Abdul
M55-59
876
Fischer
Jurgen
M60-64
839
Street
Karl
M50-54
862
Dadon
Tanguy
M55-59
892
Lando
Edoardo
M55-59
893
Lando
Luigi
M60-64 M60-64
M55-59
152
hemberger
volker
M55-59
877
Bertrand
Georges
M60-64
849
Sumner
Phil
M50-54
861
Dribbin
Ronald
M55-59
868
Morgan
Steve
M55-59
874
Rodrigues
David Rodrigues
805
Tambeur
Luc
M50-54
873
Forsythe
Dave
M55-59
869
Morris
Alex
M55-59
879
Natale
Otello
M65-69
815
Thompson
Tim
M50-54
129
Gannon
Martin
M55-59
866
OlvĂŠn
Lars
M55-59
878
Ryan
Frank
M65-69
821
Verb
Andrew
M50-54
863
Gbiorczyk
Ludger
M55-59
151
Roussouw
Noel
M55-59
915
Hollander
Lew
M85-89
867
AL Maadheed Khalid
M55-59
857
Hart
Mike
M55-59
860
Solomon
Edwin
M55-59
865
Bertoli
M55-59
871
Hassan
Javed
M55-59
870
Wakefield
Robert
M55-59
Francesco
RELAY BIB
TEAM NAME
BIB
TEAM NAME
BIB
TEAM NAME
BIB
TEAM NAME
START TIMES 7:10
1136
Jansen
1153
Smits
1170
alshabab club 1
1120
1/3 of 1/2 of an IRONMAN
1137
JHR
1154
TAFJEER
1171
PSY Tribuddies
1121
2T+M
1138
KLM
1155
TBOK
1172
Filipino International Triathlete Dubai
1122
3 Tough Mothers
1139
M.R.G
1156
Team Charles Russell Speechlys
1173
JMT tired Tri team
1123
Always Trying
1140
Manama
1157
Team Drrc
1174
The Good The Bad The Ugly
1124
ARS2015
1141
McKatallo
1158
Team Fil-Bah
1175
The Mighty Celts
1125
British Embassy Bahrain
1142
MissingLinks-A
1159
TEAM FIRST TIMERS
1176
Team Believers
1126
Budgie Smugglers
1143
More rust than iron
1160
Team Riyadh
1177
AlCaino
1127
Coming Through
1144
MPL
1161
Team Sawa
1178
Chameleons
1128
DCR
1145
Namnori
1162
Team Wahsh
1179
TEAM MAGELLAN
1129
Dhahran Divas
1146
Northenders
1163
The Blindsiders
1180
FIT Dubai 1
1130
Double Gs
1147
Not Fast but Fabulous
1164
Tri-Chicks
1181
Drennigan
1131
FIT KSA/King Fahad Specialist Hospital Dammam
1148
Pink Camels
1165
Under trained & Over confident
1182
Tweedle Dee & Tweedle Dum
1132
FIT-KSA
1149
Roots
1166
Vaughan & Stubbs
1183
Mohamed Shreeda
1133
HARROP
1150
1167
Go Go Girls
1184
Ghadeer
1134
Honey Badgers
1151
RT Three
1168
alshabab club
1185
BRR Girls
1135
Jackson, Mark & Tom
1152
SEXYSHORTSCREW
1169
Al Fursan Team
40
December 2015
THANK YOU VOLUNTEERS! On behalf of IRONMAN 70.3 MIDDLE EAST CHAMPIONSHIP BAHRAIN, we would like to personally thank you for committing to making this event a success. Thank you for selflessly devoting your time and efforts to make this flagship race the best in the region!
We are very much looking forward to the 1st IRONMAN 70.3 MIDDLE EAST CHAMPIONSHIP BAHRAIN! This is one of the most highly anticipated sports events of the year. To all the people who signed up to volunteer, welcome to the IRONMAN Bahrain club. We anticipate that you will have a great time with us. Thank you for your tireless support and presence in this gigantic endeavour.
IRONMAN 70.3 BAHRAIN would not have been possible without you! You guys rock!
41
EUROPE UNITED KINGDOM 12/6/2016 IRONMAN 70.3 UK Staffordshire
2016
26/6/2016 IRONMAN 70.3 UK 17/7/2016 IRONMAN UK 11/9/2016 IRONMAN Weymouth
SOUTH AFRICA
11/9/2016 IRONMAN 70.3 Weymouth 18/9/2016 IRONMAN Wales
SPAIN IRELAND
21/5/2016 Club La Santa IRONMAN Lanzarote
14/8/2016 IRONMAN 70.3 Dublin
24/9/2016 Club La Santa IRONMAN 70.3 Lanzarote SOUTH AFRICA 24/1/2016 Standard Bank IRONMAN 70.3 South Africa
10/4/2016 Standard Bank IRONMAN African Championship 19/6/2016 Standard Bank IRONMAN 70.3 Durban
FRANCE 1/5/2016 IRONMAN 70.3 Aix en Provence 5/6/2016 IRONMAN France
MIDDLE EAST
27/8/2016 IRONMAN 70.3 Vichy 28/8/2016 IRONMAN Vichy
BAHRAIN TBD IRONMAN 70.3 Bahrain
SPAIN UAE 29/1/2016 IRONMAN 70.3 Dubai
7/5/2016 Thomas Cook IRONMAN 70.3 Mallorca 22/5/2016 IRONMAN 70.3 Barcelona 24/9/2016 Thomas Cook IRONMAN Mallorca 2/10/2016 IRONMAN Barcelona
NORWAY 3/7/2016 IRONMAN 70.3 Norway SWEDEN 10/7/2016 IRONMAN 70.3 Jonkoping
ESTONIA 6/8/2016 IRONMAN 70.3 Estonia
20/8/2016 IRONMAN Sweden
DENMARK 19/6/2016 KMD IRONMAN 70.3 Kronborg
GERMANY
21/8/2016 KMD IRONMAN Copenhagen
5/6/2016 Sparkasse IRONMAN 70.3 Kraichgau powered by Kraichgau Energie
11/09/2016 KMD IRONMAN 70.3 Aarhus
3/7/2016 IRONMAN European Championship Frankfurt
NETHERLANDS
14/8/2016 Sparkassen Finanzgruppe IRONMAN 70.3 European Championship Wiesbaden
31/7/2016 IRONMAN Maastricht-Limburg
LUXEMBOURG 18/6/2016 Ergo IRONMAN 70.3 Luxembourg - Region Moselle
SWITZERLAND 5/6/2016 IRONMAN 70.3 Switzerland
11/9/2016 Strandräuber IRONMAN 70.3 Ruegen
POLAND 07/08/2016 Herbalife IRONMAN 70.3 Gdynia
AUSTRIA 22/5/2016 IRONMAN 70.3 St. Pölten
HUNGARY
26/6/2016 IRONMAN Austria
30/7/2016 IRONMAN 70.3 Budapest
28/8/2016 IRONMAN 70.3 Zell am See
24/7/2016 IRONMAN Switzerland CROATIA 18/9/2016 IRONMAN 70.3 Pula TURKEY ITALY 12/6/2016 IRONMAN 70.3 Italy 20/08/2016 IRONMAN 70.3 Rome 16/10/2016 IRONMAN Italy
23/10/2016 Gloria IRONMAN 70.3 Turkey
December 2015
The new 2016 Land Cruiser is a technically advanced luxury SUV with genuine offroad capabilities, enhanced refinement and comfort for passengers.
Toyota Land Cruiser
Raising the Bar
T
his worldbeating, goanywhere Land Cruiser is the ninth generation of Toyota’s legendary Land Cruiser SUV line and remains true to its illustrious heritage in being a thoroughbred off-roader. Toyota’s ‘no compromise’ approach is evident in the Land Cruiser’s traditional body-onframe construction which is crucial to its ability to tackle the toughest terrain. This tried and tested approach is matched by sophisticated handling, suspension and drivetrain systems that extend its off-road capabilities while enhancing comfort and stability in normal driving. The new Land Cruiser retains the well-established features that have contributed to the vehicle’s worldwide rugged appeal and thoroughbred offroader status.
Functionally Appealing Design
For more than 50 years, consistent high quality and
44
technical sophistication have earned the Land Cruiser its special status in Toyota’s model line-up, embodying the company’s four-wheel drive capacity. The design of the Land Cruiser respected this heritage, while bringing Toyota’s off-road image up-to-date. The new Land Cruiser exemplifies the ‘Vibrant Clarity’ aspect of Toyota’s brand design philosophy, which guides the development of off-road models that are vibrant and energetic, while retaining its original purpose.
emanates from the contrast and harmony of the materials creating a quality atmosphere worthy of the ‘King of 4WD’.
Luxurious Interiors
Unmatched Safety Technologies
The new Land Cruiser’s quality craftsmanship and reassuring functionality can be felt at every touch point. A great deal of attention has been paid to the genuine leather thickness, the edge treatment and the metal-like ornamentation of the functional parts unified with satin silver paint which coordinates with the hairline finished aluminium-like ornamentation on the centre and upholstered areas conveying a dignified feel which
Active headrests on the driver and front passenger seats and a total of ten airbags. In order to ensure safety for pedestrians, the Land Cruiser also has a Pedestrian Protection through Impact Alleviation Structure.
Powerful Engine and Superior Driving Dynamics
The heart of the new Land Cruiser’s capability is its 5.7-litre 32 Valve DOHC with dual VVT-i V8 engine, which produces 362 horsepower at 5,600 RPM and 540 Nm of torque at 3,200 RPM.
The Land Cruiser is as solid as it looks with a body structure that makes extensive use of high-strength steel. The Land Cruiser multi-terrain Anti-lock Braking System (ABS), Electronic Brake-force Distribution (EBD) and Brake Assist (BA) provides auxiliary force to assist the driver during emergency braking. Adding to the safety features is the Emergency Brake Signal.
A Blind Spot Monitor (BSM) System is also available which alerts the driver to other vehicles located at their side to assist, the driver as well as the Rear View Monitor System and a Clearance and Back Sonar System. The Land Cruiser customers are among the most loyal in the auto industry; they seek ultimate capability and luxury which this new model certainly has • For more information visit the Toyota showroom in Sitra, call 17730730 or visit www.toyota.com.bh
December 2015
The Westin hotel is the official race hotel of IRONMAN, with good reason.
Feel Well
The Heavenly® Spa features 10 elegant treatment rooms with designated male and female zones, including the couples’ spa suite, and the largest Turkish Hammam bath on the island. Whether seeking to wind down after an exhilarating day or simply wanting to be pampered, the Heavenly® Spa’s range of treatments from head to toe
wholesome ingredients. For freshly pressed single fruit and blended juices, as well as smoothies, Fresh by the Juicery recipes are formulated to provide guests with optimum nutrients.
Move Well
The modern WestinWORKOUT® Fitness Studio is equipped with the
Well-being AT ITS BEST
E
very Westin program is designed with the guests’ wellbeing in mind, from the brand’s world-renowned Heavenly® Bed, nourishing SuperFoodsRx™ dishes, to the energizing WestinWORKOUT fitness studio and revitalizing Heavenly® Spa treatments.
48
Sleep Well
Westin has designed every detail of the Heavenly® Bed, introduced in 1999, to promote superior slumber – from the crisp, white, 250–thread count sheets to the down duvets, plush pillows and custom pillowtop mattresses. Each of the Westin Bahrain City Centre’s 200 rooms are also equipped with the Heavenly® Bath and White Tea Amenities.
latest cardio machines, strengthtraining equipment and weights. Take advantage of the gym’s Gear Lending Program – a New Balance® kit with shoes and clothing for only a small rental fee, to help you pack light and stay fit. offer you the opportunity to embrace bliss.
Eat Well
Fuel your body with delicious SuperFoodsRx™ dishes packed with nutrients and energy, created in collaboration with doctors and nutritionists, found in both in-room dining and restaurant menus. You can have a nourishing start to the day with breakfast at Saveur, an international contemporary restaurant. Choose from a selection of fresh superfood fruits, chia fruit smoothies, egg white omelettes made on demand, or enrich your bowl of muesli with a variety of seeds and nuts. For a lighter alternative, T|spoon offers a wide range of salads, sandwiches and snacks, incorporating fresh
Play Well
After an energizing workout take a refreshing swim in the outdoor pool, or nourish your body with a selection of postworkout meals. Take advantage of the Wahooo! Waterpark just next door, which features surfing lessons for all levels and ages.
Work Well
For more casual meetings, streamline your work experience with Tangent™. Available by the hour, for small groups of up to four people, Tangent™ allows you to be your best from the moment you walk up and plug in • The Westin Bahrain City Centre Tel: +973 1717 1000
December 2015
To build a better tomorrow, we need to harness the talents and skills of women and young people everywhere. Climbing Mount Everest for Alwaleed Philanthropies (2011
Enabling the youth of today to
CreatE a better tomorrow
A
lwaleed Philanthropies is a proud sponsor of the IRONMAN 70.3 Triathlon event in the Kingdom of Bahrain. An IRONMAN 70.3 Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation consisting of a 1.2 mile swim, a 56 mile bicycle ride and a marathon 13.1 mile run, raced in that order and without a break. The route will pass by the Kingdom’s significant new and historic attractions. IRONMAN is one of the world’s most challenging endurance sporting event in the world, but it also considers itself as a social community that is committed to a healthy lifestyle. The partnership comes as no surprise since Alwaleed Philanthropies plans
to be involved in more youth activities related to sports in the future. The foundation has recently sponsored an Equestrian Endurance Racing Team which has already won a 1st place championship in the Al-Husein International Equestrian Endurance Competition. Empowering today’s youth to engage more widely in sports activities is one of the main
areas of focus of the Alwaleed Philanthropies. From charitable giving and educational involvement to empowering women & youth. Alwaleed Philanthropies strives to be a part of each community devoted to youth empowerment, and hence takes part in a diverse range of events. To build a better tomorrow, we need to harness the talents and skills of women
and young people everywhere. Through this partnership, Alwaleed Philanthropies aims to provide the tools and knowhow that talented, smart young professionals need to realize their dreams and ambitions, and ensure that women are given full access to education, employment and intellectual freedom. Alwaleed Philanthropies supports and initiates projects around the world, regardless of gender, race or religion. We collaborate with a range of philanthropic, government and educational organizations to combat poverty, empower women and the young, develop communities, provide disaster relief and create cultural understanding through education. Together, we can build bridges for a more compassionate, tolerant and accepting world • For more information Tel. +966 1121 1258
Alwaleed Philanthropies Equestrian Team Wins 1st Place at the International Al Hussein Endurance Race (2015)
49
December 2015
Around Bahrain Arad Fort
Arad Fort is a 15th century fort in Arad. Built in the typical style of Islamic forts during the 15th century A.D. before the Portuguese invasion of Bahrain in 1622 A.D, this fort is one of the most compact defensive forts in Bahrain. In its present location, it overlooks various sea passages of Muharraq’s shallow seashores. In the past, there was an inaccessible marine channel which was controlled by the local people to prevent ships from breaking through to the island where the fort is located. The detail and craftsmanship of this Fort is a must-see for every history buff.
Tree of Life
A 500 year old tree, big, lush, and full of life in the middle of a desert with no other watersource for miles around, what a miracle! And it is this same miracle that enables travelers to trek for miles in the highway and over some side roads to see a mesquite tree that has thrived in hard circumstances.
Bahrain Yacht Club
Once the source of Bahrain’s social and economic prosperity, the sea is now a backdrop to a thriving social scene and home to many recreational activities. The yacht club has seen a steady rise in the popularity of boating and watersports, currently boasting a membership of over 700 people, of which over 200 keep their own yachts or powerboats at the club. Yachting and powerboating have become fashionable pastimes in Bahrain allowing for the opportunity to spend the weekend outdoors and explore the island less than 20km from the mainland. The club offers sailing classes over a six-week period, each costing 10BD each.
50
December 2015
Where will you go for fun in the sun? Here are some timely suggestions to make your stay in the island memorable.
The Grand Mosque
An impressive sight indeed, the Al Fateh Islamic Center (the Grand Mosque), has the sought-after distinction of being crowned with the world’s largest fiberglass dome. Exquisite architecture and Arabic design make it as breathtakingly beautiful inside and out. Capable of accommodating up to 7,000 worshippers, the island’s largest mosques also houses the Religious Institute for Islamic Affairs. Visitors should dress modestly and are required to removed their shoes and cover their heads upon entering the mosque. Besides being a place of worship, the mosque is one of the premier tourist attractions in Bahrain.
Al Jasra
The birthplace of HH the Amir, Shaikh Isa Bin Salman Al Khalifa, the village of Al Jasra is also home to the long-established Handicraft Centre. One of several historic homes around Bahrain, it has been restored to its original condition in 1986, using traditional building materials like coral stones and palm leaf trunks. A pretty garden is at the epicenter of this attractively laidout establishment. Upon entering you will see a hub of activity, separated into small rooms, each one containing craftsmen doing traditional arts and crafts including cloth and basket weaving, doll making, boat making, woodworks, sadow making, pottery and textiles.
Bahrain City Center
Located in Manama, Bahrain, and part of Majid Al Futaim properties, the mall has 350 retail outlets, including the first Carrefour Hypermarket in Bahrain and 60 Food and Beverage outlets. BCC is the ultimate shopping experience. Its entertainment facilities include Magic Planet, a family entertainment center; Wahoo Waterpark, a climate-controlled indoor/ outdoor water park and the Cineco Cinema, a 20-screen Cineco cinema spread across 8,000 square meters. All that you’ll ever need is in one place from groceries to movies, to restaurants, to shopping. And if you get tired, there’s the Westin Spa right next door for a quick urban renewal/ sanctuary.
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December 2015
A Haven of Calm In the heart of Juffair, lies a haven of calm and tranquility.
A
l Manzil Hotel Bahrain boasts of international standards and local hospitality. It is located in the heart of Manama, just a 10 minutes drive away from the Bahrain International Airport and 20 minutes away from King Fahad Highway. It is an ideal choice for business travellers as well as expatriates who need to travel to Manama or Mina Salman frequently. Its mid-town location makes it a perfect place to unwind, away from the hustle and bustle of commercial life yet
52
It is an ideal choice for business travellers as well as expatriates who need to travel to Manama or Mina Salman frequently. still conveniently close enough to the places of business. Juffair is the destination of choice for travellers interested in nightlife, restaurants, and entertainment,
and the hotel is within walking distance of each of these. Al Manzil offers the convenience of a 24-hour
reception, a restaurant, a spa on the 15th floor, and free on-site parking. All apartments have luxuriously appointed, spacious living rooms and bedrooms, fully equipped kitchens and lavishly decorated bathrooms. Rooms at this upscale hotel feature conveniences like kitchens, along with living rooms, and a 24-hour room-service. There is a huge balcony outside where you can eat, relax, or check out the skylines of Bahrain. You can also relax at the sauna, work out at the fitness center, or grab a bite to eat at the restaurant. Al Manzil provides you with everything you need •
December 2015
This facilitates the practice of zero-compression inverted postures. The program’s founder, Christopher Harrisson, personally traveled to Bahrain to certify its instructors. Around the Hotel, there are many other offerings that will give you the feeling of floating. You can indulge in the feeling of weightlessness at the pools located in various parts of island. Four Seasons has a wide choice of pools such as the 25-metre (82-foot) indoor lap pool, the infinity family pool, the outdoor Azure pool, the Kids’ Club pool, and the Salt Water Lagoon for an oceanic experience. If that’s not enough to make you feel like you’re defying gravity, check out the uplifting facilities that can surely give
Gravity Defying Many people wish to turn back the hands of time and soothe away the ravages on skin, body, and health. Four Seasons may have just found a way.
I
’m through accepting limits ‘cause someone says it’s so”, goes the hit Broadway musical song from “Wicked”. Don’t we all oftentimes wish such limits were lifted and we can just take a break from our stressful routines? There are many recommendations from experts about stress-relief and relaxation techniques. One of the most popular methods is to head to a spa and fitness center. We searched for the perfect place to break free and found that here in Bahrain, Four Seasons Hotel Bahrain Bay offers the latest health and fitness regimes that can only be defined as “wicked” at defying gravity. One of their breakthrough
fitness programs, dubbed as Anti-Gravity Yoga, is the first of its kind in the region. This program, offered on top of the Hotel’s other standard yoga classes, literally lifts you up the ground and provides an exhilarating fitness experience. This is yoga taken to the next
level providing stress relief, spiritual uplifment and an innovative exercise experience. Anti-gravity yoga has been designed to slightly suspend the participant off the ground using the Harrisson AntiGravity Hammock that can support up to 300 kilograms of weight.
If that’s not enough to make you feel like you’re defying gravity, check out the uplifting facilities that can surely give you a feel of heaven. you a feel of heaven. The Hotel provides 17 spa treatment rooms, a beauty salon, a barber shop, and a Spa boutique. The spa treatments will make you feel like you have flown across the globe with international techniques such as Indonesian, Indian and Thai rejuvenation methods •
Totally wicked, right?
For more information: Tel: +973 17115000 spareception.bah@fourseasons.com
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December 2015
them making them lose valuable training time or the ability to compete in an important event.
Nutrition/ Hydration
RACE Recovery Everyone is training hard, but the winners are recovering better.
W
hat happens if you recover poorly? Your body remains in a depleted state, tissue damage continues, immune system activity becomes suppressed, and injury sets in. The instructions for high-level endurance performance are not rocket science: Train hard, recover fully, and repeat.
Massage
Having regular massages as a preventative measure is very beneficial, not only for the reduced likelihood of injuries before competition, but also psychologically, as it re-enforces a very positive picture in your mind, increasing confidence, and reassures you that you are in peak condition - you can go out there and perform to your potential.
Chiropractic Care
Chiropractic is based on the premise of bringing the body back into balance. We all live in a gravity based environment. If our bodies are out of balance, gravity will accentuate that imbalance. Our movement will become inefficient and we will begin to compensate and use incorrect muscles and joints to achieve movement instead of the proper ones. The body will do anything to compensate so it can continue to move. Of course, athletes want to move as efficiently as possible to
Regular maintenance care will enable you to perform at your absolute best - all season long. achieve maximal performance: For that very reason, chiropractic is very popular among high level athletes. Many are proactive in seeking chiropractic care to maintain that edge. They also know that injury will sideline
There are three major aspects to optimal post-exercise recovery: Hydration, glycogen replacement, and biochemical balance (encompassing inflammation and oxidation, repair of tissue damage, and restoration of normal immune function). Attention to any one of these areas will aid postexercise recovery, but attention to two or three areas will optimize recovery and set you up for improved training and performance down the road. One of the most overlooked aspects of post-exercise recovery is restoring immune system function. Intense bouts of training and competition can suppress immune function for a full day or more, with a marathon-distance run suppressing immune system activity for about two weeks. Most people are under hydrated on a daily basis. Even minor dehydration can cause fatigue and confusion. However, when training, especially in hot weather, water alone is not sufficient and can be detrimental.
Sleep
There is no substitute for recovery days and good sleep. Good quality sleep is one of the most important factors in progressing in any athletic endeavor. It aids in recovery and can’t be made up. If you like to party and go to bed late, don’t think you can shake if off in the morning and hammer the bike, swim or run •
For more information In Touch Clinic Tel: +971 1769 0100
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Sports & Fitness
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PowerUp December 2015
Skiing in Australia
Where do you go when you want to have the adventure of a lifetime? In this monthly feature, we take you around the world to some of the most awesome sporting destinations.
Destinations Judo in South Korea
Just voted Asia’s leading Sports Tourism Destination, South Korea offers a hot climate, an extensive coastline, and numerous national parks that offer varied recreational and sporting activities. Without question, judo plays a major role in Korea. Though heavily reliant on throwing techniques, judo is also known for its sport-specific style of ground fighting, or Nezawa. Korea has the blueprint for success and a solid track record of bringing their players to the pinnacle of their game. If you want to be a judo expert, South Korea is definitely the place to go. Expect South Korea to be a leader in
SPORTS & FITNESS
in Sports
sports tourism too, as the country hosted the Special Olympic Winter Games in early 2013 leaving behind a strong sports infrastructure which could be the groundwork for future major sporting events in the country.
Australia is one of the world’s greatest places to spend a sports holiday with a rich sporting legacy left after the successful Olympic games which were held there in 2000. Skiing in Australia takes place in the high country of the states of New South Wales, Victoria, and Tasmania as well as in the Australian Capital Territory, during the Southern hemisphere winter. The famous Thredbo, Mount Buller, Falls Creek, Charlotte Pass, and Perisher Valley are some of the most famous skiing spots in the world. Rising in popularity from the goldrush town of Kiandra in the 1860’s, skiing is now one of the hottest sport in the country. Australian skiiers have competed in the Winter Olympics for the first time in Oslo in 1952 and have competed in all subsequent games, winning medals in every Game since 1998. This is definitely the place to polish your skiing skills.
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Kayaking in the USA
Every year the American Whitewater Affiliation and the American army release 2800 cubic feet of water in West Virginia’s Gauley River, turning one of the best rivers into the world’s most sought after whitewater playground. Paddlers descend on the upper and lower Gauley river to test their skills and skirt danger.
Horse-riding in the Silk Route, Central Asia
The Great Silk Road is made of the Central Asian countries, Kazakhstan, Kyrgyztan, Tajikistan, Turkmenistan, and Uzbekistan. And the best way to explore these countries is just as the nomads and travellers would have done in centuries gone by; on
horseback and on foot. The four thousand mile Silk Road beckons with each country telling its own unique culture and history. The culture is very much focused on horse and horsemanship, thus riding holidays come naturally as an excellent way to explore the high mountains as well as the neighbouring countries of Central Asia. Accessing the high mountain pastures used in the summer involves riding between snow covered peaks in the steps of the herders. Camping at night can be cool even in the height of summer, the only time possible to undertake a horseback trek in the mountains of Kyrgystan. This is a riding adventure with a difference where you can experience history, culture, and travel along the ancient routes that Marco Polo himself took.
Kayakers love the river for its difficulty and feast of big water heart thumpers: the entire gamut, from Class 1 to 5 scale rapids—is up for navigation. No section is without its dangers but it’s the Upper Gauley that really gives the river its reputation. “Pillow Rock” the first big drop is like an arena. The trail leading down from the gorge rim is awash with onlookers eager to see rafts flipping and kayaks crashing. Well, if danger excites you, then this is definitely the place to be.
Polo in Argentina
Argentina, the home of Polo, is the perfect place for a riding holiday with a difference. Visit one of Argentina’s most famous estancias to try your hand at the game or see how it’s really done by the professionals at the polo championships. You could even combine it with a Tango lesson in Buenos Aires to complete your Argentine experience in style. This unique country conjures up images of tango dancers, elegant architecture, gauchos on horseback, polo and mouthwatering steaks—it’s easy to see why Argentina is one of the most popular destinations in South America. In the action packed world of
professional polo, such are the renowned skills of Argentine players that those who play for overseas clubs are called “hired assassins”. The men are in high demand because the standard of polo in Argentina is widely regarded as the best in the world. This is more than enough reason for a sports holiday in Argentina, but with the country’s multilayered charm, it is very easy to fall in love with the place.
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PowerUp December 2015
Extreme sports are the ultimate adrenaline rush, a way to defy gravity and live life to the fullest. In this section we take a look at some extreme action we can do or look forward to in Bahrain.
Adrenaline
Hang Gliding
Hang gliding is an air sport in which a pilot flies a light and non-motorized foot-launch aircraft called a hang glider. Most modern hang gliders are made of an aluminium alloy or composite frame covered with synthetic sailcloth to form a wing. The pilot hangs safe in a harness suspended from the airframe, and directs the aircraft by shifting his body weight in opposition to the control frame. The earliest forms of gliding started in China. By the end of the sixth century A.D., the Chinese had managed to build kites large enough
SPORTS & FITNESS
to sustain the weight of an average-sized man. It was simply a matter of time before someone decided to simply remove the kite strings and see what happened. Some hang glider flights have been recorded in 875AD, when Abbas Ibn Firnas attempted a flight in Al-Andalus. Starting in the 1880’s, advancements were made in aerodynamics and construction that led to the first truly practical gliders. Otto Lillienthal built controllable gliders in the 1890’s with which he could ridge soar. His rigorously documented work influenced later designers making Lilienthal one of the
most influential early aviation pioneers. In the sport’s early days, pilots were restricted to gliding down small hills on low-performance hang gliders. However, modern technology gives pilots the ability to soar for hours, gain thousands of meters of altitude in thermal updrafts, perform aerobatics, and glide
crosscountry for hundreds of kilometres. The Federacion Aeronautique Internationale and national airspace governing organisations control some regulatory aspects of hang gliding. Hopefully, Bahrain will experience this sport soon.
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Brazilian Jiujitsu
Brazilian jiu-jitsu developed from the kata practice (a training practice present in judo to this day). This recognizes the absolute necessity of learning to apply techniques of martial arts in the most realistic manner against fully resisting opponents in as much as safety allows. Maeda, one of the more prominent theorists of Brazilian jiu-jitsu argues that
have changed their roles to improve safety practices like reducing the range of joint locks allowed and when they can be applied. Brazilian jiu-jitsu has maintained the influence of Brazilian culture and the emphasis on full-contact fighting. This divergence has given it a distinct identity as a grappling art. Containing stand-up manoeuvres, Brazilian jiujitsu is most famous for its
Championship, Cage Rage, and Strikeforce, this martial art focuses on teaching its students grappling and ground techniques in order to defeat a much larger and stronger opponent. As one of the fastest growing martial arts in the world, Brazilian Jiujitsu teaches a person to use a variety of highly efficient joint locks and chokeholds in a safe environment.
physical combat can be broken down into distinct phases, such as the striking phase, the grappling phase, the ground phase, etc. Thus, it is the smart fighter’s task to keep the fight located in the phase of combat best suited to his strengths. What makes this sport interesting and adrenalinefueling is that while other forms of martial arts like judo
devastating ground fighting techniques. Between two experienced practitioners of the sport, BJJ can be likened to kinetic chess with its system of maneuvering and manipulation with a submission hold the equivalent of a checkmate.
Want to learn to kick some serious butt? Then Brazilian jiu-jitsu might be for you. Renowned for its high success rate in top tier testing grounds like the Ultimate Fighting
“Talent is never enough. With few exceptions the best players are the hardest workers.” – Magic Johnson
For more information: Reza Martial Arts Center Tel: +973 1769 4646
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PowerUp December 2015
Jet skiing has become popular because riders don’t need the optimum conditions that surfers and wakeboarders need. Jet skiing offers a rush and exhilaration that can’t be duplicated elsewhere in the water sports world.
SPORTS & FITNESS
Jet Skiing
Comedian Bill Hicks once said “Money can’t buy happiness, but it can buy a jet ski, and you never see an unhappy person riding a jet ski”. At turns heart-poundingly terrifying and also recklessly fun, the jet ski is one of the more awesome ways to have fun in the island. This heartracing sport is extremely popular and you only have to look at the Floating City of Amwaj (where almost every property has one moored jetski) to know that this sport is here to stay. The jetski is the first commercially successful personal watercraft in America, that was released in 1972. They’re like motorbikes on water, and seriously, how cool is that? Jet-skis are among the fastest and most maneuverable boats of all which is why it’s a staple for
Extreme sports
lifeguards and marines. A jetski is not like a normal boat, powered by an outboard motor and propeller. Nor is it like a motorbike, where the gasoline engine turns the back wheel. Instead, it moves along by squirting a highpowered jet of water behind it. The power of the water squirting backward pushes the PWC forward. The jetski is a handy tool to have around when you want to go places in an island but don’t want to use a boat. Going on a jetski is like having your own high-performance machine making high-
speed tight turns. Under full power, this thing takes off like an actual jet, except you aren’t harnessed to your seat like in a jet airplane, you’re surrounded by a body of water which is good if you’re into this kind of excitement. The combination of speed, handling, and agility that the jetski can give you is unparalleled. Just make sure to wear your life jacket For more information: Coral Bay Tel: +973 17312700
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PowerUp December 2015
World’s Toughest
Endurance Races The triathlon is one measure of fitness and endurance, but aside from Ironman, here is what makes our list of the World’s Toughest Endurance Races. Patagonian Expedition Race
Each edition of the seven day, 400-plus mile race, covers a new route so there’s no learning from those who have done it before. Teams of four traverse Southern Patagonia by trekking, biking, kayaking, and climbing, related rope work and back country navigation to get from start to finish. BBC calls it the world’s last wild race and is a true expedition taking teams through lands previously unknown to the human eye. Racers receive minimal assistance as they traverse through the land. They often cover hundreds of kilometres without meeting a soul. Imitating the journeys of our Indian forefathers, competitors advance over plains, mountains, glaciers, native forests, swampland, rivers, lakes and channels; guided only by mind and spirit but driven on by physical stamina and experience.
SPORTS & FITNESS
“Never give up! Failure and rejection are only the first step to succeeding.” – Jim Valvano
Marathon de Sables
Runners in the Marathon de Sables, which is listed as the world’s toughest footrace, brave approximately 150 miles of Moroccan desert while carrying their food and supplies on their backs. A grueling, multistage adventure through a formidable landscape in one of the world’s most inhospitable climates –the Sahara desert. Race rules give participants a place in the tent to sleep at night, but that’s about it. Started in 1986 by Patrick Bauer, the race is now in its 28th consecutive year and continues to grow in popularity every edition. The race is broken into several stages with time limits for each one. Organizers have scattered mandatory checkpoints with water along the way to ensure runners stay hydrated. Even with the safety measures in place, runners still run the risk of getting lost. Still, places in this race are highly sought after, which just goes to show that human beings are adventure junkies.
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TransPyr Spain
Yukon River Quest
Known as the race to The Midnight Sun, the Yukon River quest makes the list with its infamous river quest— the longest nonstop canoe/ kayak race in the world flowing 444 miles from Whitehorse to Dawson City. Running in late June, when there is nearly 24 hours of daylight, paddlers challenge this fast flowing river as they navigate rapids, obstacles, and paddle with minimal rest, (only two rest stops) and even less sleep. Known as the world’s longest annual canoe and kayak race from Whitehorse to Dawson City, Yukon; the dudes who engage in this adventure are some of the toughest critters in the planet. From broad valleys to rushing rivers to endless mountain ranges, over 80 percent of the Yukon is wilderness. This unforgottable wilderness journey is what most of these adventure-loving folks come to witness.
While the Alps are arguably Europe’s most famous mountain range, it’s the steep, rough, and unrelenting Pyrenees that strike the most fear in the hearts of cyclists. Trans-Pyr takes the challenge head-on, sending brave mountain bikers on a leg-smashing journey that starts along the shores of the Mediterranean Sea in northeastern Spain, and finishes eight days later on the other side of the country in San Sebastian. In between, riders must cross the length of the country in the Pyrenees, traveling 509 miles with 66, 601 feet of accumulated climbing. That’s like ascending Mount Everest twice, and still having another 8,500 feet to go. Starting on the shore of the Mediterranean sea, and
finishing eight days later on the other side of Spain in San Sebastian this is truly a test of discipline and courage. The roads in the Pyrenees are so long and so uninterrupted that bikers can go for hours without seeing anyone. Plus, the event is not a race so most people ride together— it’s a very sociable way to ride, making new friends throughout the
event. Also, this is one of the friendliest endurance races, with bikers getting full support. Luggage is waiting for you at every finish line, and food is prepared in the morning and evening with multiple food and drink stops along the way. Though you might get a hamstring out of joint, this still looks like a very enjoyable endurance test.
Comrades MarathonSouth Africa
Considered an ultramarathon, the Comrades Marathon is an 89 km run taking place in the KwazuluNatal province of South Africa between the cities of Durban and Pietermaritzburg. While shorter than typical ultra runs, this road race is no less intense with a knee-crunching 500-meter drop in just 13 and a half miles. The course direction switches every year, running from Durban to Pietermaritzburg and vice versa. Despite five grueling climbs, the June race attracts at least 12,000 runners annually. The race is broken up into cut-off points. Runners who don’t make it to the next cut-off point before the final run goes off will be picked up in a rescue bus and transported to the finish. Race officials enforce this rule strictly, shattering finishing hopes of hundreds of runners. On the upside, the entry fee is only $180, making this one of the cheapest races in the world
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PowerUp December 2015
From the streets of Germany to Dubai, skateboarder Jan Hoffman is shaping a legend.
Skateboarder Maverick
Jan Hoffman
watched the video you did for Vans Off the Wall. What is it like to skate for the camera versus skating for fun/ skating for competition?
Skateboarding for the camera can sometimes be stressful because you might really be stepping out of your comfort zone. Of course, when filming for a video, you want to impress yourself with the end-product. The feeling of seeing one’s tricks that were scary and hard to do is a lot better than seeing footage of boring, easy to do tricks.
You divide your time between Germany and Dubai. Tell us about the skating platforms for each.
Germany and Dubai have very different skate scenes. In Germany, especially in my hometown Bremen,
SPORTS & FITNESS
there are a lot of different groups of skateboarders. The skate scene is very big. In Dubai, however, due to the very small skate scene, everybody skates together. Also, it’s quite easy to get sponsors in Germany, whereas in Dubai there are only 2 skateshops willing to support a small group of riders.
What got you into skating? Did you want to be cool?
No, skateboarding wasn’t the way it is now back then. 7 years ago when I started skating, people in our school thought we were immature and stupid because all we ever talked about was this wooden toy. Nowadays you see
Skateboarding has kind of become a fashion statement and ‘the thing to do’.
What’s the difference between skating solo and skating with others?
Skating with others, for me and I think many others, is a lot more fun than skating by myself. While skateboarding you’re able to have conversations with people, give advice to someone who might be trying to learn something that you can already do etc. Through skating with others, it sometimes feels like you are getting closer to them. That’s one of the best parts about skating. You can go to any country in the world and because of a common
Through skating with others, it sometimes feels like you are getting closer to them. people like Justin Bieber skating in their music videos.
passion with others, you immediately make new friends.
What’s the best thing about doing what you do?
That I get to do what I love doing for a living! Through skateboarding, I get to see parts of the world that I never thought I’d make it to, and I get to make all these experiences with friends
fitness 65
The mind is the most powerful thing in your body. Use it to get the physique that you want.
Willpower
P
roportions, symmetry, muscle density, lines, separations and overall balance...in a nutshell a strong body that all of us want to have. Anyone who says they are satisfied with the full, curvy or so called thick boned, voluptuous look is simply lying! Really, who does not want to look good? The look I’m referring to here is not the GQ, Vogue or Sports Model look but the best attainable look...not in competition with anyone else but only with yourself! Permanently changing your look for the better is a task which requires much more than just an action plan. The interesting fact about the human body is that under the layers of fatty tissue deposits there is a perfect
or n o i L a u A re y o Sh e e p?
high performance figure ready to be discovered. Another astonishing fact is that the human body is one of the most meticulous, precise and complex structures which can withstand enormous strain under various condition. It is resilient but also as fragile as glass...yet extremely elastic so it can be remodelled and moulded to a certain extent. All of this is fine but what really drives the body into that remodelling / reshaping state...The answer is quite simple, It Is Our Brain! It’s the main source of some tapped and untapped powers. Our brain is fully responsible for any decision making and for converting this into direct action. How long (time), how
intense (load/resistance), how many times (repetitive action), how far (distance) are four of the most important actions (performance factors) which ultimately lead the body and mind into the reshaping and conditioning state. Here are several questions addressing some important components of your continuous improvement, success and most importantly mind set and focus. Honest approach - do I want to get in shape and make it a permanent change in my life or is it just a temporary phase where I want to lose a few pounds to look and feel better?
1
When I go to the gym do I utilize my time effectively? Can I do more? Can I go more complex, heavier, more challenging?
2
3
Can I stick to my training schedule?
Do I have the time and dedication to devote to the activities necessary to lose more pounds? Am I going to fully commit and keep going?
4
Regardless of weather conditions, traffic, hard day and any other excuses/ problems...will that divert me from my training schedule?
5
Am I committed to only working out with a partner who can keep up, does not chat, is more
6
Eduard Gelo
knowledgable than me, and helps me and challenges me completes workouts under 65 to 70 min including warm-ups? Am I prepared to accept pain as a regular part of the process?
7 8
Am I prepared to train my legs regularly?
Can I wake up every day knowing that I will be giving my all to my training?
9
10 Am I a winner? I 100% willing and 11 Am prepared to fully adopt a
new way of life?
I willing and 12 Am prepared to forget the
word compromise and its meaning? I willing and 13 Am prepared to better
myself through self education, professional fitness publications and media to assist me with interpersonal growth as well as to attain my objectives?
14 Am I a lion or a sheep? my transformation a 15 Isgoal, a destination or
simply - a new me?
*Eduard Gelo is a personal trainer at Fitness First Bahrain World Trade Center.
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PowerUp December 2015
How to choose Swim Paddles
Swimming With
Hand Paddles Train harder and smarter
I
f you’re swimming for fitness or training yourself for a race then you’ll want to use training equipment for your swim workouts. Swimming laps without incorporating any specific drills or using any training equipment will only get you so far. Your fitness levels may improve but to really get the benefits of swim training you’ll want to start thinking about using training equipment to optimise your workout and make the most of your time in the water. Adding extra elements such as paddles or fins to your swimming workout helps to keep things fresh, keep you motivated and interested in your swimming sessions. Hand paddles are great training tools for getting more out of your swim. They’re cheap, compact and easy to get the hang of. There are loads to choose from in sports stores so you can pick a set of hand paddles that suit you. Swimming paddles are often defined as the SPORTS & FITNESS
equivalent of weight training for swimmers but be careful when using paddles, incorrect use can lead to the dreaded “swimmers shoulder”. Leaving
If you’re sensible, using this specialist training equipment can bring immense benefits to your stroke. Proper use of hand paddles as part of your
Hand paddles are great training tools for getting more out of your swim. your shoulder inflamed and sore, which could take you out of training for a period of time if the condition is allowed to worsen. Don’t let that put you off.
swim workout can strengthen the shoulder muscles, plus help with achieving optimum power and efficiency in your pulling technique.
p Hand paddles come in a variety of shapes and sizes. In general you should be looking for a set of paddles that are around 10% larger than your hand. Using equipment that is too large can result in the above-mentioned shoulder troubles, as you’ll be adding too much resistance, forcing your muscles to work harder for every pull. If you’re fairly new to swimming, the recommendation is to buy a smaller hand paddle to start with and work your way up to a larger paddle when you’re confident that your physical conditioning is up to a decent standard. p Never use paddles for more than a quarter of your workout. At least 75% of your swim should be without paddles or you risk causing injury to your shoulder muscles! Plus the more you use swim paddles, the less you’ll recognise what a normal (paddle-less) swim stroke actually feels like
Jesus Sandoval Chacin is a member of the Bahrain Elite Swimming Team and has won multiple honors for his swimming.
&
wellness
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PowerUp December 2015
Hot Chocolate: Best for Instant Recovery fuel after a hard day of skiing
Recovery
Meals
Reward your body and maximize weight loss/ muscle gain post workout. ports scientists agree that no matter what type of exercise you’re doing, in order to rebuild your muscles and get ready for another bout of exercise, you need to eat 0.2 to 0.4 grams of protein combined with 0.8 grams of carbohydrates for every 2.2 pounds you weigh, per hour you’ve exercised. It is recommended to eat a recovery meal within 30 to 45 minutes after exercising. Wait longer and its too late to stop your body from producing cortisol, a hormone created during exercise that causes muscles to atrophy. In a hard workout, you can use up all your stored glycogen, easily sweat over two liters of water, and break down both muscle and red blood cells. Your muscle cells
Health & Wellness
are also more sensitive to insulin right after a workout. This is why what you consume in the minutes and hours after your training or competition is so crucial to both performance and recovery. Recovery is defined as “the act of regaining or returning toward a normal or healthy state”. In recovery nutrition, the foods we choose to consume have been shown to positively affect recovery and an athlete’s future performance.
Recovery covers a range of processes that include p Replenishing the muscle and liver glycogen stores p Consuming protein to assist with muscle repair p Restoring fluids and electrolytes lost in sweat p Supporting the immune system to handle the damage
The following are some examples of recovery food. Note that it is important to keep eating throughout the day to power your body. A word of caution: many of the foods listed below are meant to restore glycogen, and are often high in sugar. Therefore, if you aren’t a serious endurance athlete undergoing intense training, you should probably steer clear of the high sugar choices if you don’t want to end up ruining your efforts by packing on the pounds.
A 2006 study published in the International Journal of Sport Nutrition and Metabolism found that chocolate milk aids recovery as well as Gatorade. Researchers note that chocolate milk contains all the same carbohydrates and proteins as Gatorade does. And also, it is far less expensive. The caffeine in chocolate acts as a vasodilator, widening and relaxing blood vessels so that restorative oxygenrich blood can more easily flow through your muscles. Though hot fluids after exercise aren’t the best idea because they raise the inflammatory response in your body, they can be soothing after a long, chilly day of skiing. That promotes relaxation, a key to muscle recovery.
Chicken Fried Rice
Turkey
meals 69
Pasta: Best for mountain bikers on a road trip
Hot Chocolate
Power Smoothie
Chili: Best for the gluten-free athlete
Chili Pasta
The Power Smoothie: Best for Triathletes trying to keep muscle mass
Turmeric and Ginger
Carbohydrates are important to replenish energy stores and pasta can be a go-to source of carbs for post-workout recovery. Just don’t overdo it on the noodles. Eat about a cup and a half of pasta so there’s room for the proteins and vitamins needed to help with recovery and fueling for another day on the trail. Balance the meal with salad and mix in some sort of protein.
After a workout, most athletes don’t feel like eating, but they want to drink which is not surprising since the buildup of acids in the body after an intense workout will often cause a loss of appetite, and sometimes even nausea. Nonetheless, its important to get carbs and protein into your body within 30 to 45 minutes after finishing your workout in order to give your muscles the nutrients they need to repair themselves. A smoothie is light enough on the stomach and also packs the protein (add milk, protein powder, chia, and nuts), carbs (add honey, bananas, berries, and wheat germ), and antioxidants (don’t forget the berries) which will help you recover properly. The cold shake also helps bring down your core body temperature, helping to reduce inflammation, a key step on the way to recovery.
For athletes who suffer from celiac disease (an inability to digest gluten, a protein found in wheat, bread, barley, and rye), it is still possible to eat well. Even without bread, pasta, and the occasional beer, you can refuel with carbs like beans and rice. Chili contains nutrients that help aid recovery and tastes awesome when added to chicken. Chili peppers are packed with B vitamins, particularly B6, which helps transport oxygen to all the body’s tissues including muscles.
Chicken Fried Rice: Best for refueling after long road rides Four hours on the bike burns about 4,500 calories in a 160 pound man. To recover properly, those calories need to be replaced, and the fat and rice in this dish goes a long way in accomplishing that task. It works so well in fact, that this was the meal most often requested by the cyclists in the 2010 Tour de France. Sports nutritionist Allen Lim says “I think it’s important to emphasize that there is a lot more to
nutrition than the composition of macronutrients like carbohydrates, protein, and fat. Nutrition is about being nourished and enjoying what you eat. With that in mind, the fried rice not only fits into the category of healthy and delicious comfort food, it is also calorically dense and the first thing we want to do is replace calories. Second, the white rice has a high glycemic index which helps to get those calories in fast”.
Turkey: Best for Adding Muscle Mass
Beyond protein, turkey contains selenium, a nutrient that helps buffer damaging by-products of exercise (peroxides and free radicals) that accumulate in the muscles during training. A selenium deficiency may result in muscle weakness and increased recovery time after exhaustive exercise. Reduce cooking time during the week by making more than one serving on Sunday and warming up the leftovers on weekdays.
Turmeric and Ginger: Are natural anti-inflammatories for post-workout soreness Turmeric and ginger have been used as pain killers in the middle East for centuries. Curcumin, the active ingredient in both roots was shown to suppress a subcellular switch that triggers an inflammatory response. The natural anti-inflammatory effects are longer-lasting, do not delay the inflammatory process, and have no side effects so you can recover faster and keep the body in balance. Add the roots to tofu for a kick-ass recovery meal
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Blueberries
Tufts University has conducted several studies that suggest that consumption of blueberries may be effective in improving or delaying short term memory loss. That is sweet!
Broccoli
This little green tree is a great source of Vitamin K, which is known to enhance cognitive function and improve brainpower.
Foods to Boost Your
Brainpower
Eating well is good for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs, or muscle do. Below are the top foods that keep the little gray cells happy. Dark Chocolate
The cocoa that gives dark chocolate its haunting, addictive flavour, is loaded with the memory-boosting power of flavonoids. In recent studies, cocoa consumption has been linked to higher scores on cognitive tests. Dark chocolate is also a boon to the cardiovascular system, and a healthy heart helps keep the brain sharp.
Avocado
This creamy treat is also a rich source of the antioxidant Vitamin E. Foods rich in Vitamin E, which is also high in the antioxidant powerhouse Vitamin C—are associated with a lower risk of developing Alzheimer’s.
Cinnamon Pumpkin Seeds
Pumpkin seeds, AKA pepitas, deliver generous helpings of iron in addition to a mineral trio of potassium, magnesium, and calcium, which is shown to delay cognitive decline. For this reason, pumpkin seeds can be considered nature’s smallest anti-depressant. Health & Wellness
Beta-amyloid plaques are one of the trademarks of Alzheimer’s disease. The other is tangles in the brain made of tau proteins that can cause brain cells to die. Emerging research from the University of California reveals that two compounds in cinnamon: proanthocyanidins and cinnamaldehyde—may inactivate these tau proteins.
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Sleep is one of the secret weapons of success. Here’s how to make sure you optimize your time in the sack. make it harder to sleep the following night at the usual hour.
Sleep PEACEFULLY t’s no secret that we work better, feel better, and make better financial decisions when we’ve had a good night’s sleep. But it’s the sad truth that most of us get less than the eight hours that we need to function at our peak. As a result, we’re at greater risk of heart attacks and stroke, Type II diabetes, and a shortened lifespan. Imagine this: after 17 to 19 hours without sleep, our brain activity is similar to someone with a blood alcohol level of 0.05 (0.08 is the legal limit for intoxication). Sleep debt, like credit-card debt, is cumulative. You can’t correct the problem by oversleeping on the weekend. A variety of factors causes us to lose sleep: work-related stress, financial worries, and troubles at home all keep us awake at night. Parents also lose sleep over their kids. But don’t fret, all is not hopeless.
Here are some tips to allow you to be better rested at night.
Wake up at the same time each day
It is tempting to sleep late on weekends, especially if you have had poor sleep during the week. However, if you suffer from insomnia, you should get up at the same time every day in order to train your body to wake at a consistent time.
Eliminate alcohol and stimulants like nicotine and caffeine
The effects of caffeine can last for several hours, even up to 24 hours, so the chances of it affecting sleep are significant. Caffeine may not only cause difficulty initiating sleep, but may also cause frequent
awakenings. Alcohol may have a sedative effect for the first few hours following consumption, but it can then led to frequent arousals and a troubled night’s sleep. If you are on medication that act as stimulants, such as decongestants or asthma inhalers, ask your doctor when they should best be taken to help minimize any effect on sleep.
Limit Naps
While napping seems like a proper way to catch up on missed sleep, it affects the quality of nighttime sleep. It is important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime.
Make up for lost sleep Catch up by going to bed earlier rather than sleeping later. If you sleep later, it will
Exercise Regularly
Regular exercise can improve sleep quality and duration. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided.
Keep your bedroom cool.
The ideal sleeping temperature is 65 degrees Fahrenheit. A bedroom that’s too warm can induce nightmares. One that’s too cool keeps your body from fully relaxing because it’s trying to protect its core temperature.
Dim the lights
Bright light wakes you up. So avoid it before you go to sleep and if you wake up during the night.
Limit Activities in Bed
The bed is for sleeping and intimacy. Don’t try to balance the checkbook, study, or make phone calls. Try to avoid watching television or listening to the radio as these increase alertness and make it difficult to fall asleep. Banish children and pets from spending the entire night in bed with you
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How to beat
Diabetes EYES - Damage
to small blood vessels lead to fragile new ones forming on the retina, the part of the eye that sends signals to the optic nerve. These can leak or burst, causing vision loss, and even blindness.
HEART - People
The secret to managing diabetes doesn’t come in a pill. In most cases, some very simple lifestyle changes will do the trick.
hy are so many people getting diabetes? The simple fact is that too many of us are too heavy, and having a body mass index above 25 is the single largest risk-factor for Type 2 Diabetes. Health & Wellness
So why is being fat so significant?
Diabetes is caused by problems with the hormone insulin, which mops up sugar from the blood. If we eat a carbohydrate based meal (carbs are broken down into sugar), our insulin levels rise in response; this tells the liver and the muscles to stop releasing their glycogen as this would trigger a blood sugar overload. Type 2 Diabetes is often caused by fat clogging up the liver and pancreas, which are crucial
in producing insulin and controlling blood sugar. This is partly because when we overeat, fat forms around the organs in the abdomen, including the pancreas, stopping them from working properly. As a result, the pancreas don’t produce enough insulin. Another problem is that cells around the body—particularly those in the muscles and liver—stop responding to the insulin the body does produce, which is known as insulin resistance. That is why weight gain is such a risk factor for the condition. The list of complications linked to poorly controlled diabetes are alarming. The damage thought to be caused by AGEs, formed when glucose (sugar), attaches to proteins in the blood vessels, causing them to swell or leak. AGEs also create a sticky glaze, which can interfere with how the blood vessels behave. This leads to a range of problems.
with diabetes are up to five times greater risk of dying from heart disease. This is because diabetes is linked to raised cholesterol and high blood pressure.
KIDNEYS - Blood vessel damage affects kidney function, leading to a build-up of fluids and toxins—and kidney damage. FEET - Damage to the nerves and blood vessels can cause poor circulation, affecting healing and leading to ulcers. Every week, 100 people with diabetes undergo amputation. BRAIN - Diabetes is
linked to an increased risk of cognitive decline and Alzheimers. It is thought that high sugar levels damage proteins in the brain.
Diabetes 73
Basic principles of good health like eating right, exercising regularly, and maintaining a healthy weight can be as effective as medicine in the management of Type 2 Diabetes for most people.
Improve Your Diet
A healthy diet for people with diabetes includes fresh fruits and vegetables, whole grains, beans, lean meats, and low fat dairy. Focus on eating fruits and non-starchy vegetables like broccoli, carrots, lettuce, and having smaller portions of starchy foods, meat, and dairy products. Be especially careful about loading up on foods that are high on the Glycemic Index (GI), a system that ranks foods according to how they affect glucose levels. High GI foods include white breads, white rice, and soda.
The result: better blood sugar levels. Regular weight-lifting sessions can also help keep blood sugar levels steady.
Manage Stress
Stress can make blood sugar levels harder to control. Try relaxation techniques to chase away stress. Top notch stress busters include yoga, tai chi, meditation, massage, and soothing music. As a bonus, stress relief may
Type 2 Diabetes is often caused by fat clogging up the liver and pancreas, which are crucial in producing insulin and controlling blood sugar.
help you sleep better, which is important because not getting enough sleep can worsen diabetes. Sleeping less than six hours a night has also been found to contribute to impaired glucose tolerance, a condition that often precedes Type 2 diabetes. These management strategies can have a dramatic impact on blood sugar levels.
Lose Weight
Shedding pounds can improve blood sugar levels and help keep diabetes under control. And you don’t have to lose a lot of weight to make a difference. If you already have diabetes, losing just 10 to 15 pounds can lower your glucose levels. Where your fat is distributed also affects your diabetes risk management. People who carry most of their fat in their belly (apple shape) are more prone to Type 2 diabetes than those with fat mostly in the thighs, hips, and buttocks (pear shape). A woman whose waist measures more than 35 inches and a man with a 40 inch waist would need to lose weight to properly manage diabetes.
Exercise
Even without losing a pound, exercise can help keep diabetes under control. When you do physical activity such as walking, your muscle contractions push glucose out of your blood into your cells.
Simple lifestyle changes will improve how you feel today and help ensure a healthier future
For more information: Bahrain Diabetes Society, Tel: +973 3411 9737 Gulf Diabetes Specialist Center, Tel: +973 1723 9239
Fashion &
tri-gear 75
Compressport Tops and Shorts From cycling to running Compressport Tops and Shorts breathes with you and controls your ventilation. It is designed, tested, and manufactured to offer not only comfort but maximum performance.
Starting from BD45
Kask Bambino Pro Aero Helmet The Kask Bambino is a time trial/ triathlon helmet with a cutting edge aerodynamic shape and new visor attachment.
BD175.000
Scott Leap Eyewear
Tri-Gear
From the moment you enter the zone, you don’t want to have to think about being uncomfortable. These gear will protect, support, and comfort you throughout that long race.
The Scott Leap Sunglasses are the new multifunctional sport shield of choice that challenges the standards of comfort and performance, guaranteeing an unobstructed field of vision and unparalleled fit.
BD50
Scott and Cevelo Tri-Bikes Scott and Cervelo are the tri-bikes of the triathlon world. Their athletes have won the World and Kona championships through these bikes.
Starting from BD1299
Sailfish Wetsuits The Sailfish wetsuit takes flexibility to new extremes, with a second skin feeling that gives athletes the freedom they need with an unmatched comfort that will take them from mile to mile.
Starting from BD105 For more information : Trilife, Tel: +973 7733 3777
Scott Tri-Shoes
The Tri-Carbon is Scott’s topof-the line triathlon shoe, and it shows from the moment you slip it on. The Tri-Carbon excels in comfort and ease of entry.
Starting from BD65
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Garmin Vivoactive
Garmin Fenix 3
Rise above your limits with the new fe-nix 3 GPS sport watch for demanding athletes and outdoor adventurers. fe-nix 3 is powered by advanced GPS/ GLONASS positioning via the new steel EXO™ antenna. It comes packed with multi-sport training functions, new trail running features and extensive navigation.
Garmin VivoFit 2
Get up and get moving with vívofit 2, the activity tracker that learns your activity level and motivates you with personalized daily goals. The 24/7 display is always on, displaying steps, calories, distance and more. A backlight allows you to view your stats in the dark, and the move bar with audible alert tells you when you’ve been sitting too long.
Play harder, Work smarter, Live better with vívoactive™, the GPS smartwatch that enhances your active lifestyle. This ultra-thin, lightweight GPS smartwatch with a high-resolution color touchscreen comes with built-in running, biking, golfing, swimming and activity tracking apps that let you view your stats, even when away from your phone. vívoactive™ features vibration alerts for incoming phone calls, text messages and other notifications, wireless sync with Garmin Connect™ Mobile and up to 3 weeks battery life.
Tri-trackers Maximize your athletic performance with these gear.
Garmin Edge 1000
Whether you are riding to improve your own personal best or see where you stand against the pros, Edge 1000 lets you connect, compare, and compete. Turn every ride into a race by competing on Garmin Connect segments and seeing real-time results on your Edge, including alerts for segment start and finish and leaderboard rankings. The segments feature keeps you motivated and helps you push for continual improvement. For more information: Al Dhaen Group of Companies Tel: +973 1773 7111 FASHION & STYLE
Garmin Forerunner 920XT Tri-Bundle
The Forerunner 920XT Tri-Bundle includes Garmin’s top-tiered multisport wearable and watch and two heartrate monitors, both of which expand the 920XT’s wearability by featuring unique properties to recommend them for different training and racing situations. When paired with one of these heartrate monitors/ power meter, the 920XT’s feature list explodes. It also does all the usual bicycle power output mapping and predicts running race times based on info recorded during workouts to make sure you’re on track toward hitting your target times.
VIRB X and VIRB XE camera
Capture your training moments with VIRB X and VIRB XE, the latest and toughest Garmin Action Cameras that capture your adventures in a new impressive way. Fully integrated G-Metrix data like speed, heart rate or G-Force go far beyond pure video and make a strong impact for any performance and action story you want to tell and share right away with family and friends.
PowerUp December 2015
GYM WEAR
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Whether you’re a lifelong workout beast, or a newbie to fitness, this is what you should wear to the gym.
Merino Wool Workout Socks
Merino wool is actually the perfect year-round workout material. At its lightest, it’s as soft and cool as cotton, while it naturally absorbing moisture, resisting odour, and shielding your feet from blisters.
Versatile Shorts
The rugged nylon construction, multiple pockets and longer version of shorts means you don’t have to fear showing too much leg when you’re doing squats. Plus, you can wear them after the gym.
The Sweatshirt
Comfort is key when it comes to working out. A cozy, oversized sweatshirt lets you hit the gym in a good mood. Wearing a sweatshirt or hoodie during your workout will help keep your muscles, joints, and ligaments warm, which will improve circulation and lessen the risk of strains, tears, and other injuries. The extra sweating will also help to burn calories and reduce water weight.
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Gloves
In addition to their functionality, protective gloves also look pretty great and can give the impression that you are serious about your workout.
The T-shirt
The good, old-fashioned T-shirt is the perfect intersection between function and tradition and it’s so cool, you’ll want to wear it straight to brunch after working out.
The Crop Top
Wearing a cropped tee to the gym might sound a little over the top but the key is to go for loose-fitting tops so you look effortlessly chic and not like you’re trying too hard.
A Fitness Tracker
Measuring your heart rate and keeping track of calories burned is a lot easier when someone—or something else—is doing it for you, which is exactly why some smart people invented the fitness tracker in the first place.
Shoes
Shoes should be supportive, well-cushioned, and somewhat breathable. Unless you’re hitting city streets or pounding the track, you don’t need a running shoe to work out. In fact, a woven technical basketball shoe will be lighter, more sophisticated, and provide superior support for lifting weights and hitting the exercise bike.
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Asics Gel Nimbus 17
The Nimbus has long been the Cadillac of the ASICS line: the plushest, most cushioned ride you can buy. The 17th edition is a luxury sport model displaying nimble performance as the lightest and most flexible Nimbus yet. In designing the new Gel Nimbus, ASICS opted for a little more revolution than evolution. Serious weight reduction takes center stage, with a nearly seamless Fluid Fit upper that fits and feels like a runner’s dream. The new FluidRide midsole and extended Rearfoot and Forefoot Gel Cushioning Systems improve upon the already famously plush and luxurious ride. Nothing but the best would do underfoot, thus a new top of the line ComforDry lasting for the ultimate in cushioning and comfort.
If you’re going to run in style, your shoes should be comfortable enough to take you mile after mile in the toughest conditions. These are some of the best running shoes out there.
Brooks Launch 2
Prepare for lift off with the streamlined men’s Launch 2 neutral running shoe. Updating the popular 2009 model, Brooks improved the groove under the heel that adapts to any landing style, added more cushioning in the forefoot and retooled the upper with modern materials. It’s a fan favourite for the addictive spring it gives every step—thanks to speedy heel to toe transitions and adaptive DNA cushioning optimized for responsiveness. Up top, the no-sew mesh upper, keeps feet comfy and dry. The Launch 2 is ready to rocket you into great new runs. Speedy, springy, and super light, this shoe breathes well and feels at home during hard workouts. Winning the best debut award of Runner’s World, and quickly earning a cadre of loyal fans when it launched in 2009, Launch 2 takes training into a whole new level. FASHION & STYLE
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Adidas Ultra Boost
Adidas calls the Ultra Boost the greatest running shoe invented and now its making its cutting edge runners available in a host of new, eye-catching colors. Whether you go for the Solar Red or the feminine Flashy Pink, you’ll get the same benefits including the extra cushioning thanks to the small individual foam pockets midsole. These pockets of cushioning not only absorb more energy than traditional foam-packing trainers but should help give you a more efficient running style, while the stretch web outsole can accommodate the natural expansion when you’ve been getting through a few fair miles. For that fit like a glove feel, there’s also a sock liner just in case you fancy leaving your pair behind. With Ultra Boost, Adidas promises your best run ever. Once you step into these shoes, you’ll rethink everything you know about what fast and comfortable feels like. Designed to return energy to every step you take, this can well be your go to running buddy for years to come. Plus, the highly elastic, snug-fitting heel with external heel counter allows for natural Achilles movement, stability, and comfort. Test run your pair now.
Diadora N-21001-1
The N-2100-1 is one of the best unisex running shoes in the market. Run in style and enjoy great comfort with the N-2100-1. Comfortable and breathable, these lace-ups are a must-have for athletes and professionals. These shoes also feature full-size special breathable waterproof membrane and a protection net attached to the midsole. There is a special anti-bacterial treatment in the air mesh lining to protect your feet from odour and bacteria. Ultra-light structured with a lowprofile that is extremely flexible on the metatarsus area, ideal for fast runs and for professionals or very extreme endurance marathons, this shoe improves your performance by increasing concentration, resistance, and precision.
On Cloud Cruiser
The Cloud Cruiser weighs less than 200g and offers excellent cushioning while adding significant impact protection. This is On’s best fitting and lightest shoe to date and it’s fast. It’s all down to the special CloudTech cushioning on the sole that cushions vertical and horizontal forces. The chief benefit here is that it helps reduce the impact on the body and help create a more barefoot running style with the more natural takeoff. That should also mean putting in some speedier running times as well. All while still offering plenty of protection when your foot hits the concrete. This is also its most streetstyled shoe to date. Other features include an easy-entry lacing system so you’re not fiddling about with it pre or during a race plus there’s a woven band to add better protection for the all important heel area.
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Shop Well
Take the mystery out of staring at nutrition labels. Shop Well creates personal personal profiles for users based on their age, gender, health goals, things they find important in their diet, things they want to avoid, and things they’re allergic to. Then head to the nearest grocery aisle and start scanning barcodes. The app will give each item a score—avoid foods with low scores and scoop up the ones closest to a perfect 10.
Best
Health and Fitness Apps It’s not always easy making the right health choices, or being your own cheerleader in a workout. Here are some top apps that will help you on the way.
Couch to 5K
Active.Com’s Couch-to-5k is designed to gently ease couch potatoes and casual runners and joggers move from being sedentary to running 5k courses over time. Users are provided a training course of 20 to 30 minutes, three times a week, over nine weeks to build up a runner’s stamina, from wheezing wreck to race winner.
FASHION & STYLE
Lose It!
The free website and app, Lose It!, designed for counting calories and logging exercise can help you lose weight, especially if you tend to eat name-brand American foods. LoseIt! which has been around for years has an incredibly strong community of supportive people to help you stick to your goals. LoseIt! is compatible with a long list of fitness devices and apps including Nike+FuelBand, Fitbit devices, Runkeep, Map My Fitness, and JawboneUp!
Jefit Workout
When you hit the gym, do you still carry a notebook or crumpled sheets of paper to the stations and machines? Don’t. With mobile apps for the gym, there are better ways to keep tracks of your sets and reps. The JeFit Workout app gives you simple tools for crafting weight-lifting workouts and keeping track of the details as you complete your routines. You can log set and reps, as well as how much you lifted. The calendar helps you plan your workout days and rest days. This app is not especially rich in features but it gets the job done.