Raceday January-March 2018 by RaceDay

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JANUARYMARCH 2018

CHASING KONA GERARD REYES’ RACE TO 12

COACH NOY BASA’S

10 TIPS FOR YOUR FIRST FULL IRONMAN RACE

LEARN FROM

NYLAH BAUTISTA’S FIRST FULL

TRING CASTILLO AND THE EMERGING

OBSTACLE COURSE RACING

RUNNING ESSENTIALS WITH HECTOR YUZON

RACING KONA ANI, CHANG, BERNS

TAKE ON THE WORLD CHAMPIONSHIP

EDITOR’S GUNSTART Vol. 6 No. 1

The Ironman Dream

EDITOR-IN-CHIEF : Monching Romano MANAGING EDITOR : Cheenee Pontejos

‘‘A

ART DIRECTORS : Johnmer Bautista

ren’t we pushing our triathletes to go long too soon?”

Emmeline Ngo

CONTRIBUTORS : Noy Basa

That’s what I asked Coach Ani De Leon Brown when I interviewed her for this issue. The context of that question was the profile of the athletes who registered for the first full Ironman race in the Philippines scheduled on June 3, 2018. According to a statement by its organizer Sunrise Events Inc., among all who registered, 147 have not even done a 70.3 (half distance). Now, anyone who’s been in this sport for some time will tell you that’s not the smartest way to earn your Ironman stripes. The concern was so real that Sunrise Events required, and rightfully so, all participants to demonstrate proof of a completed 70.3 before the June 3 race. My worry on the other hand stems from the fact that RaceDay might be complicit in pushing triathletes to go race a full distance because (1) everytime a group of Filipinos do a full distance race, we post a shout out and engage our community to wish them well and (2) we publish articles on the experiences of our athletes doing full distance races. So just to be clear, we’re not saying that doing a full distance race is the be-all and end-all of being a triathlete. Coach Ani explained it best in her reply to my question, “For me, if you have no desire to go that long, then you shouldn’t do it. You can achieve a lot and you can have so many different goals within the sport and not necessarily including an IM or not necessarily doing a long race even, not even a 70.3. You can aim to do an Olympic distance really well. A sub-2:30 for most age groups is really well. Those are really solid goals that you can work towards to. So for me, just to be fast, mahirap ’yun. You don’t necessarily have to do the long route. It’s just something I personally enjoy but you should work with what you really like. Tinatanong nga ako ng iba eh, kailan kaya ako magiging or pwede mag-Ironman? Lagi ko sinasabi, don’t do it just because everybody else seems to be doing it.” Now that it’s cleared, I hope you enjoy reading this issue, which is mostly about ... doing a full Ironman race.

Nylah Bautista

Hector Yuzon

PHOTOGRAPHERS : Edsel Ochoa

IDEALISK INC.

Unit 217 La Fuerza II Building, Pasong Tamo, Makati City Publisher/CEO Monching Romano Creatives Johnmer Bautista Emmeline Ngo Sales and Marketing Teresa Soriano For inquiries and feedback: Email us at racedaymagazine@gmail.com RaceDay Magazine is published bi-monthly. No part of this magazine may be reproduced, in part or in whole, without the written consent of the publishers. The views and opinions expressed in the articles are those of the authors and do not necessarily reflect the official position of the publisher. All information, content and services are provided “as is” without any kind of warranty. In no way shall RaceDay Magazine be held liable for any direct, indirect, incidental, consequential damages that may arise from any of the products, advice, reviews or information obtained from this magazine. Copyright © 2018 All rights reserved

Monching Romano Editor-in-Chief

WHERE TO FIND US: INTEGRATED COACHING: 10 Tips for Your First Full Ironman Race by Noy Basa

2XU Glorietta 3, Makati

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4 CONTENTS

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RUNNING ESSENTIALS: Choosing Your Running Shoes Correctly by Hector Yuzon

Pasong Tamo, Makati

GRAN TRAIL Pasay Road, Makati Alabang, Muntinlupa

NEW PAULINA’S CYCLE CENTER Blue Bay Walk, Pasay Cartimar, Pasay

PEDAL PUSHERS BIKE STORE

Mahalo Kona: TAKEAWAYS FROM THE WORLD CHAMPIONSHIP by Cheenee Pontejos THE RACEDAY INTERVIEW: PATRICIA “TRING” CASTILLO on Obstacle Course Racing by Monching Romano CHASING KONA: Gerard Reyes’ Race to 12 by Cheenee Pontejos

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SPECIALIZED Pasong Tamo, Makati West Gate, Alabang, Muntinlupa

THE CITY CLUB AT ALPHALAND MAKATI

You’ll Never Forget Your First by Nylah Bautista

Ayala Avenue Extension, Makati

THE COFFEE TRAIL CYCLERY Nuvali

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INTEGRATED COACHING By Noy Basa

n IRONMAN can either make you love the sport of triathlon even more, or be the last endurance event you’ll ever do. If you do most things right—from the day you register all the way to gun start, it can be one of the most exhilarating experiences of your life. If you’re doing it for the first time, here are 10 key points to consider on your journey to that finish line with your head up high and arms raised in glory, after the gruelling 3.8km swim, 180km bike, and 42km run—regardless of the outcome. 1. Begin early. The sooner you start, the better. Avoid zeroing out on being active just because it’s the holidays. Just getting out, even with no structured training, keeps you from the needless weight gain. It helps you maintain your rhythm and avoid falling into a long training slump—the longer the slump, the harder it becomes to get your rhythm back. Celebrations may keep you from training for a few days but limiting your inactivity to not more than a week makes it easier for you to get back on track. 2. Get your circle. Tell your loved ones and co-workers about what you’re getting into, why you are doing it, and how it’s going to be for the months to come. Letting your friends know that you’re going to be one of the most boring titos in town when you need to be in bed by 9 P.M. on a Friday night to get up at 4 A.M. the next day for a morning ride will make them understand that “It’s not them, it’s you”. Having a heart-to-heart talk with your partner and kids will help them understand why you’re falling asleep on your movie dates and why you’re gone and out of reach on weekend mornings. Talking to your boss and officemates will help them understand what you’re up to outside work, and whenever needed, see how you can make reasonable adjustments given your packed schedule. Getting them in the loop may even earn you new-found respect, and inspire them to start getting fitter themselves. 3. Volume is the friend you shouldn’t avoid. If you’ve only recently gotten into triathlon and haven’t really logged more than 10 hours of training per week, it’s time to bump it up to the neighborhood of at least 13 to 15 hours. It’s a long race, and you’ve got to work on your long game. Those who say that “intensity over volume” works already have lots of mileage under their belt to speak of. Consider volume as step 1, and intensity as step 2 towards triathlon success. Doing long and steady mileage for swims, rides and runs sets up a

10 TIPS FOR YOUR FIRST FULL IRONMAN RACE

solid foundation of fitness and musculoskeletal endurance and strength, lowering the risk of injury. The consistent 4-5 hour weekend rides will surely pay dividends on race day. 4. Consistency is key. Regarded by some as the most important element of athletic success, consistent compliance to a prescribed training plan will lock in the most improvement in performance, provided that the plan is a best fit for you. A training plan that suits your life circumstances, fitness level, and performance goals with the right mix of intensity and volume at the right time will more likely be followed versus another that is poorly designed for you. 5. Practice and simulate. Accept that you can never perfectly predict race conditions and that there will be many things out of your control come race day. However, know that what you can control is how well you prepare for whatever the race may throw at you. Unfamiliar conditions and areas you perceive as your weaknesses are must-do’s in training. Are you expecting a choppy swim? Time to work on strength and higher stroke, turnover, and getting in a few more ocean swims before the race. Dreading steep climbs? Time to hit the mountains and deal with those ascents. Still don’t know how to fix a flat confidently? Well, it’s time to practice that too. 6. Eat enough and healthy. A moderate 45-minute swim can burn about 400 calories. A 5-hour ride can burn at least 2,500. You’ll be doing both, and everything in between. Fuelling well and adequate daily nutrition is critical. If your body as an athlete-in-training were a car, imagine that it’s a Ferrari. Much as a Ferrari can function on low-grade fuel, you wouldn’t want it to run on that. Your IRONMAN-in-training body needs nutrient-dense food in the proper amounts at the right time in your daily diet—veggies, fruits, fresh meats, and healthy oils and carbohydrates that provide the essential nutrients and micronutrients to perform at the levels of exertion you will be putting in while keeping you healthier throughout your training. 7. Train your tummy. While you train your swim, bike, and run, remember to train the fourth discipline as well— race nutrition. Training your tummy and GI (glycemic index) system to deal with the calories, electrolytes and fluids needed to fuel you on race day is a process in itself. Many have learned the hard way wasting away minutes in portalets instead of racing them in on the course.

8. Fast is slow, slow is fast. In IRONMAN training, most of your workouts will be within that “easy”, or dare I say, “conversational” zone even. Building your aerobic engine will trump focusing on peak power for the most part, since most of the race will also be done at an aerobic effort. So find a training buddy that runs the same pace as you, and maybe you can even learn about the latest “chismis” on your next long run. 9. Catch your Z’s. Getting a minimum of seven hours of sleep daily ensures some solid recovery and enables you not just to do your workouts consistently, but to also to do them well. Not sure how much sleep you’ve been getting lately? Technology can help. There are many mobile apps that measure both the duration and quality of your sleep while being able to gradually wake you up calmly within your needed waking time instead of jarring you into existence for the day. We personally like Sleep Cycle, but see what may work similarly for you. 10. “This one’s for me.” Sure, it’s easy to get sucked in because your training buddies are doing it and it’s definitely much more fun training and racing with your friends. But this shouldn’t be the ONLY reason why you’re doing an IRONMAN. What happens when their schedules vary from yours, or if they get busy and decide to cancel out altogether? The reality is that triathlon is an individual sport. Be clear on the reasons behind why YOU are taking this IRONMAN journey. Keeping these reasons close to heart and top of mind will help get you out of bed for that difficult training session ahead of you, running under the Philippine heat, and biking despite the rain. Noy Basa is the co-founder and head coach of Inside Track Athletics (ITA) - Streamline Sports Instruction (www.insidetrackathletics.com). It is an integrated coaching system for age-grouper swimmers, runners, and multi-sport athletes. Developed by its founding coaches, Noy Basa, Al Gonzales, and Paolo Leaño, ITA brings to the forefront a coaching system not borne by the experience of one, but strengthened by the expertise of many. Their complementary coaching styles and backgrounds allow them to develop seasonal and race specific programs for individuals, training groups and multi-sport teams.

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RUNNING ESSENTIALS By Hector Yuzon

CHOOSING YOUR RUNNING SHOES CORRECTLY I

t is common for us, age-groupers or as I call the average joe, to look up to the pros. We are always on the lookout for what the top athletes use while training and racing especially during (or in preparation for) the World Championship in Kona, Hawaii. We always want the best accessories for our training and racing, hoping this will directly translate to our race day performance. We are willing to spend thousands to reduce a few grams and to be more aerodynamic—if this could give us faster time. But no matter how tempting it is to buy the shoes that your idols use, if it doesn’t fit your needs, you shouldn’t buy it. Here’s why. The Run This is always the last leg of a triathlon and for most newbies, the dreaded portion of the sport. When you get off the bike and make your way out of T2, you’re most probably in pain or worn out. And whether you train properly and still have gas in the tank to tackle the run, for sure, your legs will need the best support. Having the perfect running shoes off the bike will determine if you’ll run or walk for the last leg and if it will be heaven or hell on your feet. Working with Secondwind store, I’ve heard a lot of newbie and even seasoned athletes ask for lightweight running shoes. But being lightweight is only part of the equation to acquire speed. And to accurately help athletes achieve their personal best for training and racing—we use gait analysis service in the shop before recommending their running shoes. Gait analysis is a slow motion video of the foot, specifically the ankle joint, to help us deduce what kind of a runner or how a person pronates. Pronation For everyone’s information, we all pronate. It is the natural movement of our foot to roll inward. With the help of gait analysis, we can find out whether a runner over pronates or

under pronates (AKA supinate). Getting a gait analysis is very important because the shoe you choose will provide the ultimate comfort you will need on race day. Don’t choose just based on looks or color. Instead, choose based on comfort and compatibility with your needs. Since each shoe gives a different ride, equally, your unique stride and strike will behave differently in every shoe and gait analysis gives you the advantage to see how you run and determines which shoe best fits your running style. After determining what type of runner the clients are, I then present the relevant footwear to help them in their immediate goal. It is also important to note that gait analysis changes through time. The result you had today might vary six months later. It’s either you became a more efficient runner or have strengthened your lower extremities as you dedicate more time in running. So in finding the best running shoes that suit you, these are two important points to ponder: Relevant Footwear For over pronators (excessive movement of rolling inward), we suggest shoes with arch support, commonly known as stability shoes. When a runner over pronates,the foot has a tendency to distribute or put weight on the arch more than it should. Because of this, your foot needs the necessary support to redistribute the weight to a more centred or neutral orientation to achieve a more natural feel. Meanwhile, for supinators, we normally suggest cushioning shoes or those with the most height off the ground. For neutral runners, they have the benefit of being able to wear either neutral or stability shoes, provided they are comfortable with the arch support of the stability shoes. Aside from this, many things also come into play such as current level of fitness, pace, and average times per distance covered. There is no shortcut to being an excellent runner. This brings me to my second point.

Immediate Goal I mentioned this because we all have different goals for the activities we choose. For example, a 5km specialist will not need a marathon shoe, and a marathoner will not need a 5km racing shoe. Yes, people who walk in our doors are all runners but they don’t all run the same distances. So whenever I get approached in the shop, I ask them back, “What kind of running do you do?” We’re all training to bring our level of fitness somewhere and farther than where we are now. But a racing shoe will not be appropriate for a newbie, and a chunky running shoe will not be appropriate for a speedster or a competitive joe. It is an unknown fact that a running shoe has a lifespan of 500-600km or two years, whichever comes first. It doesn’t mean that once you hit one or the other, the shoe will decompose or break apart on the spot. Rather, it’s a best before date. Meaning, this is the most optimal time for you to maximize your running shoe. To give you an idea, roughly speaking 600km translates to three to five months of running and training for a marathon including race day. Yes, it’s that fast. I can see your face now trying to do mental math on when you last bought your running shoe. You already signed up for your first or nth Ironman. You have polished your swim, have the best bike (and bike fit to boot), and it’s equally important that you prepare for the run. So invest wisely, get a coach, and consult experts on this field. I will end this with these questions: How important is race day for you? How much do you value your performance on race day? Hector Yuzon is a triathlete currently finishing his graduate studies thesis in UP Diliman, College of Human Kinetics. Since college, he has been into cycling, outdoor sports, track and field, and eventually into triathlon. He joined Nike in 2002 and founded the iconic Secondwind—“the store for runners by runners” seven years later. Secondwind is now located at the 2nd Floor, Ayala Mall the 30th, 30 Meralco Ave, Pasig, 1605 Metro Manila.

: MAHALO KONA TAKEAWAYS FROM THE WORLD CHAMPIONSHIP

Words: Cheenee Pontejos | Photo: Edsel Ochoa Hair and Makeup: Arlyn Basa and Jeri Basa

he four-letter word dream of every triathlete—Kona. You can always sign up for a full distance Ironman race, but this is the World Championship, you have to qualify to get a slot. This is probably one of the many reasons why finishing this race is considered one for the books. Every year, people of all ages and of different nationalities flock Ali’i Drive in Kona, Hawaii to witness thousands of triathletes conquer the 140-mile race at the highly celebrated Ironman World Championship. Yet for all the participating triathletes, this isn’t just enduring the full distance but bringing all their months of sacrifice into fruition and fulfilling a dream as announcer Mike Reilly blares their names saying, “You Are An Ironman”. For the second time, triathlon coach and constant podium finisher Ani de Leon-Brown experienced that Kona atmosphere. Only in this occasion, she finished with two of her most competitive students—Celma “Chang” Hitalia and Bernadette “Berns” Tan.

Two Students and a Coach Coach Ani first qualified for Kona back in 2008 when she got her slot from Ironman Langkawi by winning her age group. It gained her not only the title of being an Ironman but also the first Filipina to ever qualify. She was a professional swimmer even before she started in triathlon and currently one of the coaches of Philippine Triathlon Team. To date, including the recently concluded World Championship, Ani has 12 full distance races under her belt. On the other hand, Chang only started tri-ing in 2011 but she’s been a constant podium finisher in her age group. She transitioned from being a marathoner to a competitive triathlete with the help of her friends. In fact, in her first 70.3 race (IM Camsur, 2011), Chang already placed 2nd. But back then, even if she almost got the slot, she didn’t consider Kona a dream yet since she’s only new in this sport. Like Chang, Berns is also a consistent podium finisher with strong background in running before engaging into multisport. She’s actually a marathoner who has raced the iconic Boston Marathon, Mt. Fuji Marathon, Malaysia, Hong Kong, and Singapore Marathon among others. Her first full distance race was also in Langkawi back in 2014 and her successful Kona journey counts as her fifth. So what brought these three together aside from their passion for triathlon? It’s proximity. Both Chang and Berns wanted a coach who couldn’t only help them thru online training schedules but someone they could also meet from time to time. “Meron pa kaming sariling 70.3, ’yung training lang. May break naman pero preparation pa rin. The three of us, after the race, steady lang. Ibig sabihin we were prepared in terms of conditioning. Pero syempre ’yung pagod from the actual lead up, you know how it feels,” Ani shared. But Ani’s coaching didn’t end in her tailored training plans for the two. Actually, she was very instrumental even in Chang and Berns’ Kona eligibility. Ani was the reason why they even got the slots. “I’m very thankful talaga to Coach Ani and to Coach Dan (Brown) kasi without their help, without them telling me to join Ironman Qujing where I placed 2nd, I probably wasn’t able to go to Kona,” Berns admitted. It was also thru Coach Ani and her tri coach husband Dan why Chang knew about the two inaugural races in China, which became her key to Kona 2017. “Nawala ang Ironman sa China for some time so nagkaroon ng inaugural ang 70.3 doon in 2016. Xiamen and Hefei. Since inaugural, they decided to give 10 slots to those who will race both. Doon kami nag-qualify ni Coach Ani. Sabi niya may chance raw kami so nagregister kami for the two,” shared Chang. But aside from helping her find ways on how to get to Kona, there’s one more thing Chang is thankful for. “Very thankful ako kasi ’yung resources ko naman hindi ano di ba, magastos kasi ang dalawang 70.3 pero andiyan ang aking angel na si Coach Ani.” Kona slots are announced and awarded right after a race in an event called the “rolldown”. When called, payment is due immediately. When Chang’s name was called, Ani selflessly volunteered her BPI Mastercard. Among the three, of course, Ani had the most advantage since she has been to Kona once compared to Chang and Berns who were both firsttimers. And as their coach, she used her resources and knowledge to help them before, during, and even after the race. “Both have potential. In her age group (Chang) historically lagi siya nagpo-podium. Actually si Berns sinabihan din namin to join both kaso nagdalawang-isip siya and by the time decided na siya, closed na ’yung isa. Pero okay na rin because she qualified. Nahanapan namin siya ng iba pang race the year after.” Berns placed 2nd in Ironman Qujing last year. It was a 70.3 and normally, for female age groupers, only the first placer will get the slot to Kona. But the one who placed first didn’t claim her slot since she couldn’t run more than 21k because of a knee injury. Automatically, Berns received it. “I was really happy. Although I normally just race one full distance a year, it was a very good decision that I went with Coach Dan,” Berns admitted. Some say racing with your students is hard because you have to manage your time efficiently to attend to their needs apart from your own. But for Ani, it was the opposite. “Masaya and I enjoyed it. I don’t think it takes away from my energy kasi what we talk about is something that we all love. I don’t think naka-abala siya at all. It’s more like a group effort and I think not everyone can go with that kind of arrangement pero sa akin okay lang.”

Race Week A week before the race, they already travelled to Kona to acclimatize and prepare for the conditions. Aside from its majestic view, the course is known for intense trade winds, uphill run course, and immense heat. Although they didn’t simulate the entire course, all of them prepared strategically. And since it’s Hawaii, where we have numerous kababayans, Ani, Chang, and Berns together with five more Filipinos who qualified for Kona were welcomed by some Pinoys residing there. Some of our compatriots even hosted lunch and dinner for the athletes days before the race. They were also able to meet some of the triathlon legends like Chrissie Wellington, Dave Scott, and Julie Moss as part of the activities during race week. “Ang tagal ko na nagbabasa ng mga magazine and nakikita ko lang sila and for me to finally meet them, nakaka-inspire lang. Throughout the week may mga talk sila and they really give pearls of wisdom,” said Ani. But as race day drew nearer, butterflies started kicking in, for Ani at least. “If you’re not excited of what you’re about to do, then it doesn’t mean anything to you. So maganda pa rin ’yung may kaba kasi once naman the gun goes off, nakaka-focus na ako sa ginagawa ko.” Chang and Berns, on the other hand, have different approach to calm their nerves. “Ang mindset ko lagi take it easy, andito ka na, ang mahalaga makatapos ka,” Chang confessed. You Are an Ironman Kona’s 3.8k swim begins with a much dreaded water start. Both self-confessed slow swimmers,

Chang and Berns tried hard to find their pace but the beautiful underwater sights somehow relieved their worries. “The swim area is really good and clean. You see many corals, fish, may shark pa nga raw pero hindi ko nakita. And ang maganda pa sa water sa Kona, it’s not that salty pero you feel very buoyant,” shared Berns. Ani also got to appreciate the waters of Kona although it wasn’t a fast swim, “It’s the best swim though not the fastest kasi may parang rolling, hindi wavy na big waves pero meron. Nakakita pa nga ako ng pawikan but hindi during the race, siguro kasi naguluhan sila sa amin pero during leisure swimming na lang.” Aside from the unparalleled underwater view, these Ironwomen also experienced the intense Kona winds during the bike and the tremendous heat that made the race even harder. “Mainit tsaka mahangin. 5km lang iba na agad ang klima. Parang rip tide, ’yung mga nauna hindi nila na-feel pero kaming mga nahuli kami ’yung mga nakaramdam. Mas hinahapon ka na, mas humahangin na,” said Chang. But after addressing the conditions and finding their rhythms, they all agreed to one thing—their Kona journey was very humbling. “Memorable sa akin ’yung sa bike ’yung mga matatanda ino-overtakekan ako. Malalaman mo kasi mas mababa ang bib number nila. It was very humbling na dito pwede ko siguro ipagmalaki na sa age group ko ako ang reyna pero doon iba talaga,” Chang admitted.

Hanggang sa last ’yung 16:50 something na, goosebumps talaga ’yung feeling mo kasi alam mo ’yung pinaghirapan nila on that day but leading up to that day. How did they get here, how did they qualify, how did they prepare,” she added. Kona Magic? Some say when you already raced Kona, the island speaks to you and you’d always dream of coming back. Although Chang and Berns were first-timers in Kona and it’s been awhile since Ani raced a full, all three had a safe and fair race. Undoubtedly, it was very exhausting yet all of them wish to do it again. “Gusto ko mag-qualify ulit and sa ngayon ang chance ko na lang is ’yung makuha sa age group so kahit hindi next year kahit ’pag 60 na ako basta isa pa. Kasi kaya ko pa, may record pa akong i-i-improve,” Chang explained.

Although it wasn’t her ultimate dream, Berns also consider this as a very important race and would like to take another shot in qualifying. “For me, if it comes it comes. Hindi ko pinipilit ’yung sarili ko to race as much but it’s a world championship and of course you want to do another championship and para hindi rin sabihin na tsamba lang.” With Ani, despite her busy schedule and priorities—her family and her tri squad (national team), she really wants to try again to improve her time. “I’m happy with the 2017 performance but I know I could do better than that so I want to do it again.” From the welcoming smiles of the locals, parade of nations, inspirational speeches, overwhelming support of the volunteers, product booths, and to race day itself, every corner screams Ironman. In fact, if there’s one word that best describes it according to those who have attended or raced Kona, it’s magical. “You can’t really quantify it when you tell other people who weren’t there. It’s a nice place but marami rin naman magandang venue kung destination place lang din naman pag-uusapan. But it’s more of the energy you get from the whole race week. Buhay na buhay talaga ’yung atmosphere doon and I guess you just want to be surrounded with that kind of energy,” shared Ani. Berns also had the same observation during race week especially whenever they see all kinds of athletes present at the race. “The cream of the crop is there and you get to interact with them. Siguro ’yun ’yung magic doon, kasi you see a lot of triathletes that are really really good even those older than us na age groupers and you’ll be inspired.” Chang even mentioned the last finisher who got injured but still managed to cross the finish line. Maybe that’s part of what they call “Kona magic”, giving you the courage to finish even if you’re already at your limit. “Hindi ko alam if nadapa or sa bike pero doon mo makikita na talagang ’yung determination nila na makatapos. Hirap na, bagsak na talaga pero dertermined pa rin and ’yung mga tao they cheer kahit hindi ka nila kilala. Sabi nga, ’pag ’yung body mo ayaw na, puso na lang.”

Photos top to bottom, left to right: Berns and Ani finishing strong; Chang ending with high spirits; Our compatriots during the parade of nations; The ladies with tri legend Chrissie Wellington; Chang along the iconic Queen Ka’ahumanu Highway bike route; Three ladies unwind before the race; Ani during bike recon; Ani and husband/tri coach Dan Brown; Ani and Berns as they finish at 12:24:10.

THE RACEDAY INTERVIEW:

PATRICIA “TRING”CASTILLO ON OBSTACLE COURSE RACING

Introduction: Monching Romano | Photo: Edsel Ochoa Hair and Makeup: Arlyn Basa and Jeri Basa

ere’s my fearless forecast for 2018: the breakout sport for us in the endurance sports community will be Obstacle Course Racing. Why?

My first workout in the Obstacle Sports Factory (the only gym that’s built specifically for OCR), I wasn’t able to do even half of the obstacles but I was in pain for the next two days. It was that hard. But maybe, I am not the best benchmark to test OCR’s level of difficulty so I asked around. Seasoned triathlete and coach TJ Isla said, “At first try I was able to do most of the obstacles. Enjoy and challenging. But hirap na when you do it continuously in a circuit!” Chloe Ong, a top age grouper triathlete found it relatively easy, “I was about 3kgs lighter! Now, it’s a different story!” But both found it challenging, fun, and exciting. TJ describes it as “Parang naglalaro ka lang sa playground but competitive.” That’s why, unsurprisingly, triathletes are drawn to it. “It’s a new challenge/ cross training that can complement your triathlon training program,” says TJ while Chloe considers OCR as the answer to her question of “What’s next?” Another key success factorsgoing for OCR a re the very able and passionate race organizers. Nothing grows a sport faster than well-organized races. Last year, Conquer Challenge Inc. and Spartan Philippines staged their first obstacle course races, with the two races getting a combined total of almost 3,000 participants. For 2018, POSF (Pilipinas Obstacle Sports Federation) staged its 1st Asian OCR Championships last January 27. Conquer Challenge Inc. plans to have races every quarter with the next one scheduled on May 13, 2018 at the new Vermosa Sports Hub. Spartan Philippines on the other hand,is scheduled to have its first race this February with follow-up races in June and September. RaceDay Interview features Patricia “Tring” Castillo, one of the first-adopters and top athletes in OCR community. She’s been joining OCR since 2015, rated number 6 in the Asia Pacific region and was even able to qualify for the OCR World Championship twice. Raceday: How did you get into OCR? Patricia: My friends and I have been seeing ads about it (Spartan) on the internet so we decided to try it. It really started from there. Though I’ve been working out already in Polo Club because I was a member of a dragon boat team (Drago Pilipinas), then it eventually evolved. I started in October 2015 when I raced Spartan Malaysia. That was my first OCR and it was also the first in Asia. The one in Timberland was the first Spartan race here in the country but I’ve been racing na in Malaysia, Singapore, Thailand, and Taiwan. RD: Sportswise, what is your background? Patricia: Since grade school, I was already into sports. I was a basketball varsity and cheerleading team member from grade school to college. I’m also into running. And like I mentioned, I was a member of Drago Pilipinas team so there was really no drastic change when I got into OCR. RD: What attracted you to it? Patricia: Ayoko kasi ng stationary na sport. I like playing outside, going to the playground and getting dirty. I’m very adventurous. I try a lot of things kahit masugatan pa ako, okay lang. All my scars are because of playing outside like biking, etc. And what I like most about OCR is para kasi siyang 2nd childhood for me. It’s like a giant playground for adults. Parang it’s already in my system na if you take it out, I don’t know what to do kasi kasama na siya sa routine ko. RD: What’s a weekly training plan looks like? Patricia: Before joining a major competition, we really train for months. But since tuluytuloy naman ’yung race namin, parang we never really stop. Our OCR training is in Makati so I wake up at 4:30am everyday kasi I need to go to my office in Bulacan after. We do OCR training on Wednesdays and Saturdays but during the rest of the week, we train on our own since we have our jobs as well. I also run every Tuesday and Thursday but I also have monkey bars and walls in my office so I can practice kahit nasa office ako. In the factory that we train in, we already have the replica of the obstacles so it will be easier for us to train. And we are very lucky because the owner of the place updates the obstacles if there are additions to the actual race. Before, I don’t really have rest days because I wanted to really train hard for this sport. But later on, I realized the importance of rest and recovery days. There was a point kasi last year na parang I felt tired, parang ayoko na, pagod na ako. It was a wakeup call that I need to rest. So now, my rest days are Mondays and Fridays. RD: What does it take to excel in OCR? Patricia: For me, you really need to have determination, dedication, and discipline. You have to put your heart into it kasi hindi naman biro ’yung training and practice.You have to wake up early for the training and if you can’t do that, umpisa pa lang hirap ka na. Aside from that, there should always be fun. Kasi without the fun, parang magsasawa ka and mapapagod. There are also categories to choose from—elite, competitive wave, and the open category. With the open category, they’re not that strict with time and penalties. ’Yun talaga ’yung parang just for fun, you can do it with your friends. Ako, it took me maybe a year to complete everything smoothly not really perfect, but to do everything.

On Tring is the Reebok Spartan Tank and the Reebok SRW Capri.

Everybody can actually try OCR even kids as young as four since they have Spartan Kids. We are encouraging everyone to try because it’s fun and once you get into it, everything will follow.

like the monkey bars are wet, muddy, and slippery so sometimes, we do penalties (burpees). If you commit a penalty or couldn’t outdo an obstacle, they ask you to do burpees.

RD: What races have you done (locally and internationally)?

RD: What has been your favorite race/s so far?

Here in the Philippines, they also have a local version of the obstacle course racing. I did the Guerilla Race in Corregidor, the 21km. That was their longest course. I was the first there. Then in (Spartan) Putrajaya, Malaysia, I was second in the sprint last year. I’ve been joining a lot of OCRs, mostly Spartan. I also raced the first Spartan here in the country, the one in Timberland and this December, I will be racing an Ultra Beast distance (42km) in Malaysia, my 17th OCR. It’s a worldwide race but usually, Hong Kong, Malaysia, and other Asian countries ’yung madalas ko makalaban. They also have this in the US and Europe so talagang all over siya. But honestly, my goal is to just beat my own record, my own time and not really to be in the podium. So I’m just competing with myself, not with other participants. RD: Describe a usual obstacle/Spartan race and how long does it take to finish? Patricia: Actually, there are four distances in a Spartan race—Sprint, Super, Beast, and Ultra Beast. The Sprint, which has the shortest distance, normally mga 5-7km, Super is 10-15km, Beast is 21km, and the Ultra with 42km. Some of the common obstacles are the walls—4ft, 6ft, 7ft, then they have the barb wire crawl, monkey bars, ring, the multi ring, rope climb, rope crawl, the spear throw, atlas stone carry, dunk walls, and more. My favorite is the rope climb. I think it’s also one of the hardest obstacles in the race. For the time, it really depends on the distance and terrain kasi never nauulit ’yung venue for the race. During training, of course we tried doing those obstacles in best condition but during the race, if it’s raining, some obstacles will be harder to conquer. Since it’s outdoor, weather is really one factor that affects the race. Some of the obstacles

Patricia: The one in Bintan Island, border of Singapore and Malaysia (Bintan Island Spartan Beast) because it was the longest and the terrain was nice. That was November 2016, 21km. It was along the beach and that was my first time to experience as in sa beach side ’yung mga boulder na nag-hi-high tide and we had to go through those boulders. For me it was a very nice place and memorable because I slammed my face on the wall towards the end of the race. I had a really big black eye as I went to finish. First and only injury siguro aside from the usual bruises and scratches I get from racing. RD: Any plans in joining or qualifying for the OCR World Championship? Patricia: Yes, next year my target is to qualify again for the world championship. I qualified this year and last year but I wasn’t able to go because I just raced in Thailand then the following week, world championship na agad. Before you can race the world championship, you need to qualify first. You need to have the Spartan coins, which you can get if top 5 ka in any Spartan accredited races within that year. I was able to be on top 5 naman so I was able to gain my world championship coins but I didn’t race because of the tight schedule. And since short lang ’yung preparation time, I don’t think I can perform well during the race. So next year, if I qualify again, I will really prepare for it. RD: How big is the OCR sport/community now? Patricia: It’s not yet that popular kasi here in the Philippines but it’s starting already since maraming curious. A lot of people here are getting stronger kasi marami na nagiging interested sa sport which is what we like kasi we really like to promote OCR. Definitely, the community is growing. And we encourage everyone to try this because it’s really fun especially for the adventurous people who want to try something else.

: CHASING KONA GERARD REYES’ RACE TO 12

Words: Cheenee Pontejos

Photos courtesy of : Gerard Reyes

side from placing at the top of your age group in selected Ironman races, there is another way to qualify for the Kona Ironman World Championship, the Legacy Program. To qualify for it, one has to race 12 full distance IMs prior to the targeted Ironman World Championship. Finishing a full Ironman race is hard. It takes a lot of physical, emotional, and mental preparation to swim 3.8km, bike for another 180km then run a full marathon of 42km. But to successfully do 12 is a whole different story, especially when you do six of them in just eight months. To say that it was difficult would even be an understatement. Yet, that’s what Gerard “Iron Bear” Reyes conquered to complete his Legacy journey, in pursuit of his Kona dream. “I thought this is my only way and this is my last chance.” And since Gerard is now 46, he thought prolonging his dream could only dwindle his chance of fulfilling it. We sat down with Gerard, trying to fathom why and how in this crazy world he managed to squeeze in six Irondistance races this year. Fresh from his 12th full IM finish in Langkawi, Malaysia last November, you can still sense the post-race jubilee in him. After all, he just qualified for the Ironman Legacy Program and he got his slot for the 2018 Ironman World Championship in Kona, Hawaii. “All those six races weren’t planned beforehand na tipong nag-register ako ng anim last year, hindi ganun. It was just a dream kung kakayanin. Isa talaga siyang malaking question mark.” Like some of our friends in the triathlon community, Gerard is a self-confessed “average” age-grouper. Juxtaposed with the pros and consistent podium finishers in his age group, he quipped, “Wala tayong laban sa mga ’yan.” But with his close to a decade triathlon journey, he aspires to qualify for the World Championship while he still can. So when the Legacy Program was announced, he grabbed the chance. Choosing Races Gerard only used to run a lot to lose weight until one of his neighbors and running friends introduced him to the triathlon team PMI where he met some of our veteran triathletes. “Nanonood ako sa Subic and naisip ko, the best ito. Runner ako noon kasi nga overweight with 226 lbs then nauwi ako sa triathlon. Na-amaze kasi ako rito. At first, makapagOlympic or sprint masaya ka na di ba? Never did I imagine na gagawin ko talaga ’yung full.” With further and rigorous training, he raced his first Irondistance in March 2012, the Ironman Melbourne. Then he began racing one full every year—IM Florida, Arizona, and Texas consecutively. But in 2016, he decided to complete two—IM Zurich then Langkawi, and last year he raced six. “So sinubukan ko, nag-back to back ako tapos biglang naging triple, naging apat, then sunud-sunod na.” How did he manage to strategically choose these races? Gerard admitted two things: vacation and cost.

“Kasi siyempre gusto mo sa anim hindi naman ganun ka gastos so I raced some in Asia. ’Yung iba, I made sure na may ibang purpose. Actually madalas ng races ko, sinasama sa bakasyon. Kung saan kami pupunta ng family, I try to find races na pwede ko salihan.” He emphasized that he factors in the race course too and prepares for it. But apart from the cost and difficulty level of the course, he prefers races where he can also be with his family. That’s actually one of the many reasons why his family doesn’t complain about his hectic tri schedule. And having a triathlete wife, even his training becomes a family thing. “Nag-e-enjoy siya na ’yung time namin to train is date time rin. Kapag nag-bike ako ng whole day, sasama siya half day then I will join her for lunch. I’ll bike again after then siya mag-grocery or iikot na lang siya in the area.” But even with multiple exposure to full distance races, Gerard confessed it doesn’t get any easier. In fact, his first race last year, the one in Taupo, New Zealand, was actually the hardest for him. It was a flat bike course but strong winds and current on the lake made him uneasy. It was actually the first time he doubted himself to finish. “Ironically, may alon ’yung lake. And what made it even more difficult, hindi against but sideways ’yung alon so when you breathe, you get hit by the water.” So choosing the next races became more crucial. His tip? Never combine a difficult race with a more difficult one especially when you’re racing in a month’s interval. “Each race is hard. You just have some knowledge on how to deal with it. You can get a sub-6 finish at the bike if you want then walk the run. I’d rather have a 6:30-6:40 bike then run a sub-5 marathon. Mas maganda ’yung you end with high spirits.” Coaching and Training We all know how proper coaching and training are important in preparing for any race especially a full IM. But to our surprise, Gerard didn’t have a tri coach for the races he joined last year. “For the six, I didn’t think (I should get one) but if ever mag-Kona ako, I will get one. Well, Don (Velasco) gets my blood and I have a swim coach si Sherwin (dela Paz), matagal na ’yun. I ask him from time to time kasi he’s a coach in HTI so ’pag mag-start ako minsan sasabihin ko sa kanya silipin lang anong problema then he tells me. Workout wise, alam ko na kasi.” In his typical peak week, he spends two full days for training then three days with 2-3 hours of workout and a day of double workout. He also decided not to get a running coach since he can’t really run that fast and that long because of an injury. But since he didn’t have a tri

coach, Gerard tried to coach himself by getting accredited in the Ironman Certified Coaching Program. “Kasi there was a time na parang nag-promo sila, 50% off or something parang one day sale, pinatulan ko kasi I wanted to learn about periodization and everything including nutrition. That’s why I manage myself plus I follow training peaks. Kasama rin naman sa course ng IM coaching ’yun eh.” Although, despite all the races he finished, Gerard is actually not allowed to engage in training zone 3 and 4 because of a previous eye injury. He had a retinal tear while mountain biking causing one side of his retina to pop. “Good thing si Dr. George Pile, triathlete din ’yun eh, helped me with the laser surgery to stop internal bleeding. Hinintay na namin mag-subside then naging okay na.” Kona Dream It’s almost 10 years since he began tri-ing. He already raced 12 full IMs and a couple of 70.3s but when asked if he gets tired of it, Gerard adamantly said “no”. “I enjoy it kasi and it’s not something na I need to brag about. Actually I don’t post much kasi nga baka hindi ko naman magawa.” And because Kona, as they say, is the pinnacle of any triathletes dream, Gerard is hoping to qualify through his Legacy entry. “I saw the place already, raced 70.3 there twice and I have not seen any place more beautiful than Kona. Ewan ko ha, sabi nila ’yung may kasabihan the island speaks to you.” “And sometimes, people forget the reason why they’re doing it. Ako kasi ginagawa ko siya kasi para sa sarili ko because it makes me fulfilled. In fact, believe it or not, sa dami ng karera, I still cry at the finish line.”

Photos top to bottom, left to right: Gerard at 226lbs before tri-ing; His first full IM finish; With his family at IM Melbourne; IM Port Macquarie run support; At IM Kona 70.3; IM Port Macquarie 2017 swim start; Completed his 12 full IMs at Ironman Langkawi 2017 .

YOU’LL NEVER FORGET YOUR FIRST Words: Nylah Bautista

n 2015, I was looking for a gift for myself and I thought signing up for Ironman Langkawi (Malaysia) would be a wonderful idea. What could be better than accomplishing a birthday race, right? Hitting two celebrations in one glorious occasion. Signing up was the easiest part, now the big question was ... how do I bring myself to the finish line? After getting soaked in 70.3 races in a span of two years, I decided to pursue the full distance. My first attempt was in 2014, Bohol 226, which unfortunately got cancelled due to a major typhoon. It was a bit depressing to know that a year’s training has come to naught. After regrouping myself, I decided to try my luck once again and register for the real deal. The journey to Ironman Langkawi wasn’t a walk in the park as you definitely have to put in the work; no pain, no gain. I was training for an average of 20 hours a week while juggling work and business. Realized that you really have to love this sport, as you will have to train everyday for the three disciplines—swim, bike, run and repeat until you get your desired goal. There was a time during peak training, we had to ride from Jalajala to Bugarin and do it twice until we reach 180km in order to simulate the route of Langkawi hills. It was honestly time consuming, but it didn’t feel like a chore since I’ve learned to like and trust the process. Preparing for the big game, I chose races that align and will lead me to peak for Langkawi—a couple of 5150s in the first half and two 70.3s in the second half. Inserted in between a handful of 21K and a marathon to build run mileage. Looking back, I don’t know where I got the energy to survive the physical stress of the training sessions for eight months. Somehow, we have our unique inner super powers and I suppose this is my best outlet to unleash it. Each month became a countdown leading to the big day.

The swim at the beach of Pantai Kok was a pretty good start; not chaotic, no underwater current. It was during the bike leg where the mental test started. I kept reminding myself to stay patient and ride steady especially on the hills. Doing this for the first time with no idea about heart rate and zones, I had to play it safe. There were times my speed would drop to single digit especially on the climbs but I just kept thinking, “It’s a long day, take it one pedal stroke at a time.” I fought boredom by praying and looking at the beautiful view. Little did I know that the real pain happens on the run. Physical fatigue hit me at 25km. My vision was blurry and I got a massive headache. I slowed down and brought myself to the aid station and the medical staff discovered that my tongue was very dry and I’m about to faint due to dehydration. I had to drink a liter of Isotonic sports drink to stabilize my system. I realized I forgot to take electrolytes along the way! Big rookie mistake! I had to rest, hydrate, take a sniff of my handy liniment, and compose myself for about 20 minutes to get back on the groove. After that episode, a surge and second wind of energy took me to complete the second half and most grueling part of the marathon. It was indeed a roller coaster of emotions going through every kilometer of the dark paths of Langkawi. Tears started to fall once I entered the finish line barricade. When I sat foot on the red IM carpet, every step from that point leading to the finish line felt like a winning moment especially when they announced my name with, “You Are an Ironman.” So to everyone who wants to take a stab on finishing your first full Ironman, here are my personal learnings (learned the hard way from my rookie mistakes) that I wish to share with you: 1. Set a personal goal. Dig deep and have a personal assessment to know if you’re ready for it. Don’t sign up because of peer pressure. In case your friends bail out, you’re still on track because it’s your personal decision. 2. Get a thorough medical check up. It’s comforting to know if your body is ready to take the beating of rigorous swim, bike, and run.

3. Share this journey with your loved ones so they will be more understanding when you need to spend relentless hours in training especially on weekends. If possible, discuss this with your boss at work and make arrangements when you have to go on leave for your races. 4. Get a credible coach, preferably someone who has done the distance to guide on the rudiments of full Ironman distance training. Train with a group or find training buddies to motivate and push you. It gets boring to train alone all the time. 5. Choose your races carefully. We often fall into the trap of racing everything that comes up under the sun. Classify your A and B races for focus and schedule it properly allowing proper time for recovery. 6. On race day, trust in your training. No more doubts, worries, in other words “pass your papers”. Training is the hardest part; race day is a celebration and a vibrant display of all the hardships in training. 7. Prepare the logistics well for your race. If it’s abroad, get convenient flights that have room for delays. Choose hotels that are near the race venue. Reserve your energy on race day. 8. Learn to be self-sufficient. Know how to assemble and fix your bike so in case you get a mechanical problem on race day, you know how to fix it. 9. Plan and practice your nutrition well. This is the 4th discipline that we need to master during endurance events. Time your nutrition, be conscious of your hydration, solid food intake, gel consumption, all these things to avoid reaching the bonk stage. 10. Pray a lot. You’ll spend lots of time riding alone and I used that moment to pray and reflect about life. It will keep your mind preoccupied too. Most importantly, savor and enjoy every moment. It’s your first! I didn’t set a strict target time nor have high expectations on my first full. The goal is to finish and I did it with a content heart, sunny disposition filled with happy memories. So go chase your dream and create your own winning moment!

BIKELOANS AD