Raceday January-March 2016 by RaceDay

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JANUARYMARCH 2016

HOW TO MAKE A CHAMPION BY COACH ANI DE LEON-BROWN 21 RACE AND TRAINING TIPS FROM THE BEST TRIATHLON COACHES

THE TOUGH COACH FOR THIS TOUGH SPORT

COACH IGE LOPEZ

EDITOR’S GUNSTART Vol. 4 No. 1

Do Right, Do Good

remember learning golf for the first time. Back then, I was running a struggling business startup and money was tight. So instead of getting an expensive pro to teach me, I opted to DIY it.

ART DIRECTORS : Johnmer Bautista Emmeline Sia CONTRIBUTOR : Ani de Leon-Brown

IDEALISK INC.

Getting it right the first time is important for any sport, triathlon included. Solid fundamentals and a spot-on training plan make for a faster learning curve. The right coaching can bring out your best possible performance.

Publisher/CEO

Speaking of veterans, we got up close and personal with Coach Ige Lopez, who graces our cover. His story of struggle is an eyeopener. It adds color to an already stellar career, and explains how he turned into one of the best coaches triathlon has ever seen. I am not a veteran of triathlon, but one piece of advice I can confidently give you is to go get a coach.

Monching Romano Editor-in-Chief

PHOTOGRAPHER : Edsel Ochoa

Unit 217 La Fuerza II Building, Pasong Tamo, Makati City

Monching Romano Creatives Johnmer Bautista Emmeline Sia Sales and Marketing Teresa Soriano Kitkat Faylona 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 © 2016 All rights reserved

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WHERE TO FIND US:

CONTRIBUTING EDITOR : Adrienne Dy

I was never a good teacher, most especially to myself (because I am also a terrible student). As a result, double and triple bogeys were fist-pump worthy. I developed too many bad habits that no pro teacher could ever undo. After a couple of years playing, I just stopped. Losing all the time was not fun.

With so many getting into triathlon, we thought an issue on coaches would serve our sport immensely. So we brought in multi-awarded national team coach Ani de Leon Brown to talk about how to make a champion. (Who knows, you could be the next one.) We also picked the brains of 21 coaches for their top tips culled from years of triathlon experience, in our article Veteran Moves.

CONTENTS

EDITOR-IN-CHIEF : Monching Romano

What Makes a Champion? by Ani de Leon-Brown THE RACEDAY INTERVIEW: THE ACCIDENTAL COACH Coach Ige’s Road to Becoming a Triathlon Guru VETERAN MOVES by Monching Romano

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WHAT MAKES A CHAMPION? By Ani de Leon-Brown

here’s no straightforward answer, no clearly-marked path. Sure, there are key words that automatically come to mind: passion, self-confidence, coachability, self-motivation, commitment. But there’s no magic formula. I’ve been in this industry for some time, and am still constantly learning what makes each individual athlete tick. Triathletes come in different shapes and sizes, with colorful personalities and varied back-stories. Some, like Olympic Gold Medalist Simon Whitfield, have been groomed to to conquer tri at a young age, while others, like four-time Ironman World Champion Chrissie Wellington, stumbled upon the sport as an adult. In the Olympic triathlon events, there are over 50 racers from over 30 countries, and almost as many coaches and training routines. As varied as they come, in my years of coaching athletes both elite and age grouper alike, I’ve discovered that the best of them possess similar qualities. 1. A solid work ethic. Raw athletic talent is like IQ. It can only get you so far. I personally coach some people who may not have been gifted with natural abilities, but day in and day out, they grind it out. For weeks, months, years, even decades, they outwork everybody else. Even on days when it feels monotonous, even when there is no one there to push them, they deliver. And surprise, surprise— they keep winning. It is such a cliché, but there really are no shortcuts. 2. Self-mastery. The best athletes know how to retain composure in times of stress or pressure. It’s about knowing how to control what is within your control—mastering one’s emotions and staying in “The Zone” even in the most extreme situations. 3. Body awareness. Being bodily smart is crucial to athletic performance, particularly in endurance racing. Innately understanding the difference between “easy, moderate, moderately

hard, or flat-out hard” is something the best triathletes know how to do, sans external gadgets. To borrow words from Ironman Legend Dave Scott, we are naturally equipped with an “internal governor—one that has been wired into the human body through millions of years of evolution.” It is still better than any piece of equipment you can buy. Body awareness can also be an important tool in knowing when to give your body a rest before you run yourself to the ground. 4. Self-belief. Someone who firmly thinks he can do it, can. All champions plant the seed of winning in their head, long before they cross the finish line. 5. The ability to find a way. Champions can turn negatives into positives, and make the best out of every situation. They are great at overcoming adversity. 6. The tenacity to stick to it. There will be obstacles. There will be losses. But the best will remain undaunted, knowing that no failure is permanent. Thinking of giving up? Have a look into the life of former professional triathlete Karen Smyers. The new generation of Filipino triathletes reading this would have to Google her name to find out who she is, but back in the day she was a triathlon superstar—and still is, in my book. She has three short-course World Championship titles and an Ironman World Championship title under her belt, but it is her unbelievable, never-give-up attitude that really stands out. She got hit by an 18-wheeler truck while training, got struck by a glass shard from a window, and overcame cancer twice, among other disasters, but she came back on top, every single time. 7. A growth mindset. This is a theory that was developed by Dr. Carol Dweck, the author of “Mindset.” Her studies have significant implications in sport, and in her book she goes on at

length about how this could be the single determinant for athletic success. “In a fixed mindset, people believe their basic qualities, like their intelligence or talent, are simply fixed traits. They spend their time documenting their intelligence or talent instead of developing them. They also believe that talent alone creates success—without effort. In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment.” So having identified all of the above, what does this really mean for myself and my fellow coaches with a burning desire to produce champions? How can we nurture them? As a coach and mentor, I believe that providing opportunities for them is my primary responsibility. Helping them learn, grow and develop all of the qualities above while creating the right environment is something I always strive for. It has been a tough journey so far, and we have a long way to travel still. I highly appreciate all the support the sport of triathlon has been receiving from both government and private sectors the past couple of years. It has given us a real boost in our quest to continuously break the glass ceilings still prevalent in the minds of Filipino athletes. Where we stand now is largely due to the help of others before us as well, those who have broken through and blazed the way far enough, enabling us to go even further. A small local race win leads to a national-level win, which leads to a regional-level win, then a continental win; more international participation eventually leads to winning in the world stage. I have faith that we will get there. It’s a work in progress, and we will keep pushing and pushing. The most important thing I have come to realize at this point, however, is that my colleagues and I have to be champion mentors, too. It’s the only way to produce athletes who are not only champions on the racecourse, but champion human beings as well.

THE RACEDAY INTERVIEW:

THE

ACCIDENTAL COACH

COACH IGEâ&#x20AC;&#x2122;S ROAD TO BECOMING A TRIATHLON GURU

Introduction: Monching Romano Photos: Edsel Ochoa Bike Jersey and Helmet: Specialized

Recognizing Coah Igeâ&#x20AC;&#x2122;s passion to grow trail running in the country, Salomon signed him up as their brand ambassador. (On Ige, Salomon S-Lab Wings, Salomon S-Lab Twinskin Compression Shorts and Salomon Exo Compression Shirt.)

want a coach that walks his talk. When he tells me to give it my all, it makes it easier for me to truly push, knowing that he too can take the pain that “give it your all” demands. I want a coach I can look up to. It’s a big confidence builder to know that my training program is the same science and philosophy that brought my coach numerous podium finishes. No one can argue that Ige Lopez fits the bill. As one of our best triathletes, he has enough bragging rights for such a description. Ige has competed in more than 150 races that cover triathlon, trail running, cycling and running. He has had podium finishes in races like XTERRA Philippines, White Rock Triathlon, Safeguard 5i50 Bohol and many more. As a trail runner and a mountaineer, Ige has climbed 35 mountains in the Philippines and six internationally. But his best trail run finish so far is the epic Ultra Trail du Mont Blanc 170km in Chamonix, France. In this RaceDay interview, Ige talks about his early affinity for sports, his unplanned entry to triathlon and his journey towards becoming one of the most in-demand triathlon coaches in the country. Known to be extra tough on his athletes, Ige explains his coaching philosophy and the burden he carries to make sure every athlete he handles reach his best potential.

An athlete in the making I’ve been into outdoor sports since college. I started with mountaineering, and then eventually nag-progress. Ever since, may affinity na ako sa sports. Basketball, boxing. Tatay ko black belter, so kina-karate niya ko. Pati taekwondo, lahat ’yan mga dinaanan ko. Tapos, I got into golf—bonding moments namin ng Dad ko. So ’nung college, siyempre pwede ka nang magpakawala nang konti. And then I discovered the outdoor club in La Salle. I went up mountains. Talagang grabe, as in. ’Yung gamit ko kumpleto. ’Yung backpack ko papuntang school, kumpleto. Kahit sa school mukha akong mountaineer— naka-tsinelas lang, T-shirt, shorts na madumi. Talagang hindi ako ’yung conyo kid na porma. I was living the outdoor lifestyle. Syempre after graduation, na-realize mo na parang napakabasic nung mga tinuturo sa collegiate mountaineering. I wanted to learn more. So naghanap ako ng iba, then I found the Ayala Mountaineering Club. The first race Then ’dun ko na-realize, aba, may skill pala ko sa ganito, takbuhan. Ako ’yung pinakamabilis sa batch namin. Pero it was just a small community—2,000 lang batch namin. And then after naging member na ako, in-invite ako ni Sam Lapena. Coach ’yun, upper batch sa ’kin sa AMCI. “Pare, baka gusto mo sumali sa Matabungkay Half Iron Man.” Pero relay lang, as in sinabihan nga lang ako parang one or two months before. Run leg lang. O, let’s say from Malate, lasing pa ako. Impake tapos nagkita kami sa bus station, then diretso na sa Matabungkay. Pagkagising ko, boom. Matabungkay Beach. Wow, ’di ba? Lahat may mga number dito (arms and feet). Para kang kabayo, ’di ba? (laughs) So, ’yun ’yung naaastigan ako dun, ’yung number eh. Para kang ilalaban sa kung ano pang arena ’yan, ‘di ba? Parang, shit, ang gagaling. Parang gaganda ng katawan. Talagang fit na fit ’yung lifestyle. Parang ito ’yung gusto ko, ’yung adrenaline rush. Surprisingly, we placed 3rd dun sa aming relay. Tapos si Fred Uytengsu kinamayan ako sa awarding. “Congratulations. So I’ll be seeing you do the whole thing next year.” Nung sinabi niya ’yun, it struck me. Kaya ’to ha. Kaya. Parang isinapuso ko. Triathlon: The first few years That’s when I discovered triathlon. I had no clue kung ano ba ’yang triathlon na ’yan. So I researched—libro, triathlete magazine sa Booksale. I tried to do ’yung half Ironman [distance] nung 2001 kaso I had a flat. DNF ako. Unang beses na umiyak ako, hagulgol ako nun. Tapos the next day, may sprint, pinatulan ko para lang matanggal. Eh nung 2002, wala na raw half Ironman [distance]. Gagawin na lang daw full. Sixty lang kami nun, and I was one of the few who finished, top 20, I think, mga 13 hours 36. Dati naman, mabababa lang mga goals nating mga Pilipino, ’di ba? 13:36, uy not bad. ’Yung nanalo, si Alvin Alindogan, 10:55. Tapos second si Noy Jopson. So andiyan na ’yang mga pangalan na ’yan. Pero ako, di ko naman background ’yan eh. Di naman ako swimmer ever since. But these guys are seasoned athletes. Siyempre ’yung goal ko, aabot din ako diyan. That was 2002. And then 2003, nagkaroon na naman ng isa pa, ’yung Enduraman. Sinalihan ko rin ’yun. Sige, sali lang nang sali. Gumanda ’yung oras ko. And then in 2004, ’yung unang White Rock, that was my breakthrough year. Kasi siyempre Alvin Alindogan was like the man, ’di ba? He won 2002. And then nagsecond siya kay Noy Jopson nung 2003. So sila ’yung mga tinitingala ko. Then nung White Rock, kinarir ko. Nag-second ako kay Alvin Alindogan. Pero off the bike, sabay kami. ’Yung mga ina-idolize mo, nagiging rivals mo na. Wow! Diba sabi nga nila, train until your idols become your rivals? It reached a point where I was off the bike kasama si Alvin Alindogan. The whole 21k, magkasabay kami. ’Yan si Alvin, hayop ’yan. Idol ko ’yan.

Pero hayop kami, magka-pace lang kami. To the point na, naunahan niya ako, by a minute yata or so. Tuwang-tuwa ako nun. Kahit natalo ako, idol ko naman ’yung tumalo sa akin, ’di ba? So kahit ’yung mga newbie, sina Abet Alon-alon, Ferdie Catabian, pumapasok na, I was still there. Nagta-top five ako lagi. Pero hindi sumasali nung mga iba, kasi I guess merong mga Olympic specialists eh, tsaka it’s a never-heard of sport, ’di ba? Triathlon. I mean, who would? Anong makikita diyan? It’s all for passion. So ako, passionate pa rin ako dun. Eh wala naman tayong pondo pang-biyahe sa labas. So dun lang ako, kung ano ’yung mga races na nandiyan. A coach is born May point na, “Uy, I’m getting good at this,” kasi I’ve been consistent in my podium wins sa mga races. And then people started asking me tips and questions—mga kamag-anak, kaibigan, kakilala. “O, bakit ang bilis ng improvement mo?” “Ah ito, through research.” Nagbibigay ako ng tips. And then siyempre, ’yung mga binibigyan ko ng tips nag-iimprove. Nakatapos ng 10k, mga small goals na naachieve nila. Ine-e-mail ko lang ’yung mga program ko, tapos kumakagat naman sila. Pero wala lang ’yun. Dati, wala namang bayad yan eh. Though ’yung isa, “No, no, let me pay you. Let me pay you.” O sige, sige. Php300, para ’di ganun kasakit, ’di rin ganun kamahal, diba? Then ’yun, aba, okay ah, kumikita ako dito ah. We met like two, three times a week. And then nag-improve siya. So, pinasa niya through word of mouth, and I began to get calls. And then, si Fernando Zobel dumating, biglang nagpaturo sa New York Marathon. It was such a humbling moment. So, ’yun ang pinasukan ko. I was teaching. I was coaching. Pero siyempre ’yung mga kakilala lang. I had a small circle. And then nagkaroon ng issue. Nagpa-triathlon clinic ako. 2007 din yata ’yun. Clinic sa Metro Club, may nag-question. Who is this Ige Lopez? Hayop. Boom. It struck me also, ’di ba? Ano bang certification niyan? Wala naman ako eh, wala namang ganyan nung panahon eh. I was just learning it. I was studying it. I was a student of the sport. And then, people, nag-question. Siyempre hindi na ko humirit. Nakaka-touch lang na sumagot ’yung mga taong kilala ko. Sila Ernie Lopez. “This guy’s a consistent podium finisher. He’s done ganyanganyan. He’s won several ganyan.” Buti na lang may sumalo. Pero siyempre, pumasok din sa utak ko na I need to get these certifications. Luckily, nagkaroon ng certification sa TRAP. Sabi ni Tom Carrasco (President of TRAP, or the Triathlon Association of the Philippines), ito ’yung mga na-tap, siyempre meron ’yung mga katulad ko na eh, diba? Sila Jomac (Coach Jojo Macalintal), we got the opportunity, so we were so thankful for TRAP and Tom Carrasco for the opportunity to get a level 2 certification in Singapore. Bayaran mo na lang ’yung palipad. Pero ’yung patulog mo dun, ’yung course, free. Coaching style I can be strict. I guess parang strict na rin. Kasi sa sport naman na ’to kailangan maging disciplined ka eh. Sinasabi ni Chrissie Wellington, triathletes are creatures of habit. You have to be continuously doing swim, bike, run, swim, bike, run, swim, bike, run. You have to repeat para masanay ka. Muscle memory, gumaling ka. Kung masyado kang lenient, hindi na mag-i-improve ’yun. You will improve pero ang haba ng learning curve mo. Pero kung gusto mo silang gumaling agad, kailangan mo talagang maging strikto. Kailangan lang explain mo rin sa kanila—end of the day, it’s all about communication. ’Yun ang pinaka-nakuha ko sa ITU course ko na coaching. If you don’t communicate well to your students, and vice versa, it won’t be a good relationship.

I communicate every one or two weeks. Kinakamusta ko, meron akong listahan ng mga estudyante ko. Via text, via message, Viber, whatever. Kumusta na progress mo? How’s training? What are your races? Para, “Ay, oo nga pala coach. I’ll e-mail you the report.” I constantly remind them na you have to report to the coach para malaman namin ’yung progress mo. And the coaches should communicate well to the students kasi ’yung iba naman, “Di mo naman ako sinasabihan eh.” Tapos ’yung iba maaarte pa, matampuhin pa. May mga ganun, wala tayong magagawa. So, gagawin mo rin talaga minsan ’yun. Ako, I ask them. “Okay, you want to hire me. Why do you want to get my services? Short-term goals? Long-term goals? Athletic background? What’s your weekly program, if you have any? What are your non-negotiable days off?” I need to know everything about the student para maka-design ako ng program. Kasi ngayon hindi pa mature masyado ang Pilipino sa program. They still want you there. They still want you hands-on. Abroad, in Europe, Australia, online na. For me, that would be the wave of the future here. So ako, I do both. I see them. I have my group sessions. And I also have them online. So kung feeling mo ginogoyo kita, eh di mag-attend ka ng class ko. See for yourself how it feels. Pero kung malayo talaga, wala tayong magagawa. Sometimes, ako ’yung pumupunta sa kanila. Kasi siyempre, nakokonsensiya rin naman ako as a coach. Kasi kunyari, binabayaran niya nga ako pero ’di ko nakikita ‘yung improvement niya, it’s a failure for me. I wouldn’t mind giving back your money kasi for me it’s a failure eh. I have to admit it, may mga estudyante na hindi ko mapagaling or hindi ko mapa-improve. ’Yun ’yung mga frustrations ko. Kasi bakit? Kasi minsan, ako passionate ako. Nabigay ko na lahat dito eh. Siyempre ayaw mo namang sisihin sila pero sometimes problema rin nila eh. Kasi hindi naman sila nagre-report sa ’kin. You don’t do your part, ’yung parang bini-baby sila masyado. Kaya ako ayoko ’yung masyadong bini-baby eh. Kaya ako mas na-a-appreciate ko if these students contact me, guluhin nila ko. Kumbaga quiz me, pick my brains. Kasi mas gusto ko ’yung ganun rather than plug and play. Mas gusto ko ’yung curious ka. Kasi kung hindi, bakit ka pa pumasok? Bakit mo pa ako kinuha? Why are you joining this race in the first place? ’Yun ang mga gusto ko. Kasi that keeps you awake, keeps you alive, keeps you smarter. Generally, you’ll also learn from your students. ’Di lang naman sila ang natututo sa ’kin eh. ’Yung iba mapapansin mo, uy, iba ’tong guy na ’to ah. ’Pag pinapahirapan mo hindi nagre-respond. Kailangan slow progression. Tapos meron namang iba diyan, na-i-injure or nade-demoralize. So kailangan mo ng motivation. Iba-iba, ’yun ang gusto ko. The fullfilment of coaching The lifestyle change is what motivates me—the one that you see from these people. May ibang corporate guy. Meron mga talagang super busy sa family life na gusto lang maiba lang ’yung buhay nila. May mga celebrities and politicians. Ibaiba ’yung goals nila. Iba-iba ’yung objective. So iba-iba rin ’yung design ng program mo. It’s not a cookie cutter thing, kasi ’yung iba, gusto lang tumakbo ng three times. ’Yung iba two times lang, mas gusto nila more of bike. So it’s really a very complex thing. Kasi pag ’di mo sila kukulitin, dun lang sila sa small world nila. Kaya ako, pinapasali ko lagi sa karera. Kasi kung wala kayong races na sasalihan, walang goal eh. You have to set a goal, or else bale wala. Yeah, you keep on training for three weeks, four weeks, five weeks, and then wala. Kasi wala ka namang pinaghahandaan eh. Ano ba ’to, bakit ako nagba-bike sa bukirin? Kaya you have to set SMART—Specific, Measurable, Attainable, Realistic, Time bound—goals. Para talagang ’yun ang objective mo, nakatutok. And it takes a lot of passion for me para sila sabihan talaga ng ganun. Those little things about coaching, ’yun ’yung mga gusto ko.

The bitter pill Work-life balance gets affected. ’Yung sa akin, ’yung ‘wag mawala ’yung passion. Minsan parang siya nagiging trabaho, which I hate. Kasi passionate akong mag-coach eh. Pero ’pag nagiging ganun, it consumes me. So minsan I go outdoors. I do the things na hindi ko ginagawa lagi. Or I go for a bike ride or I go on my own. I gather my thoughts, bakit ganito ’to? I have to say to myself lagi na this is your work, but this is also your passion. You have to keep that fire burning. And you have to share that passion to others. Kasi ’pag ’yan nawala, para ka nang zombie. Pasok ka, tulog, kain, gising, turo. ’Yung routine na ’yun. Kaya nga ako ’di nag-corporate world eh. During White Rock days pa, nararamdaman ko na. Kasi competitive ako eh. Pero dati kasi mas hands-on pa ako magturo. Gusto nila pupuntahan mo sila sa bahay. Nagpupunta pa ako dati sa ULTRA. Eh pagod ka na sa langoy, hindi ka pa nakakatakbo pero kailangan mo pang tumakbo after. Sasabayan mo na sila. Tatakbo ka pa sa pace mo, diba? So parang doble-doble. So mga two to three years kong nararamdaman ’yun. The pay’s good. I love coaching. The passion is there. Pero ’yan, ’ yung pagiging competitive, ang hirap. Parang unti-unti kong nakikita kung bumabagal ako nang bumabagal. A minute or two. Kaya pa ’to, pipigain mo. Pero dumadaming estudyante mo eh. So parang talagang nagkakaroon talaga ng conflict. Parang, ano ba talagang gagawin ko? Tapos siyempre naiinggit ka kasi ’yung mga kaibigan mo, ’yung mga ka-level mo na hindi coach, nandun pa rin sa taas. Eventually, bumigay na ako. I’ve experienced it, now it’s time to give back. ’Yun na ’yung naging struggle ko. Actually hanggang ngayon gusto ko pa ring maging competitive pero 38 years old na rin naman ako, perspective na lang. Ika nga ng asawa ko, “You have to transcend.” Kailangan nandiyan ka pa rin, you’re still in the community. But you don’t have to be uber competitive. You can do the races. Enjoy it. But iba na eh, iba. You inspire. You motivate. You see your students achieve. So pag ’yun nakikita ko, natutuwa naman ako. The coach’s bucket list Siyempre, I really want to produce a national athlete. Pero kasi sinabi na ng coach namin sa ITU, end of the day, the age groupers will be your blood, ’yung bubuhay sa’yo. ’Yung mga national athlete, athletic, may mga dreams na ganyan. Ayan ’yung di magbabayad. So it’s all about passion kung ganyan ang gagawin mo. Pero sana umangat-angat nang konti ’yung age groupers natin. Kasi pag kinumpara mo naman sa abroad, nakakahiya tayo. Kunyari mag-Ironman Melbourne ka, maganda ‘yung oras ko pero mga kasabay ko mga 55 years old. So we have to improve. Kasi ika nga ni Matthew Holden, tuwang-tuwa kayo sa parang 1:55 ata record natin for Olympic distance. But for him it’s just mediocre. Which is true, diba? Kasi kung gusto mo mag-qualify sa Rio, kailangan nakaka-1:40s ka. 1:55 is good. Yeah, fine, natanggal mo ’yung break, na-sub2 hours mo, pero that’s just one step. Parang kumbaga pukpok ka pa nang pukpok hanggang umabot tayo sa level na ’yun. But at the same time, kelan lang ba pumasok ang triathlon sa ’tin? Late ‘80s or ‘90s. Triathlon sa US, was what, ‘70s? That’s 40 years, compared to atin na 30 years. Delayed tayo nang 10 years. So maybe by 2025, iba na ’yung level ng athletes natin. Personal goals Actually, mataas na rin si UTMB (Ultra Trail du Mont Blanc 170km in France), parang masaya na nga ako nung na-achieve ko na siya eh. But there are still many great races. End of the

day, nandun pa rin ’yung passion mo for the sport, passion for the outdoors. And I’m still there. Siguro ngayon nagre-relax muna ko. Focus muna ko sa child ko. Hopefully, we’ll have a second child. And then I’m still continuing coaching. And maybe hahanap ako ng mga races na kakaiba. Gusto ko kasi ’yung kakaiba. ’Yung nacha-challenge ako. Uy, bago ’to ah. Kasi parang pag may routine na, like with triathlon, ilang taon ko ng ginagawa ’yan. ’Yung iba nagkakagulo pa the day before the race. Ako nakahiga na. Kasi naka-plug and play na sa ’kin eh, ’di ba? On choosing a coach Consider demographics. Kailangan nasa area mo, ’di ba? I mean, it’s not practical for you to get the top coach pero bibiyahe ka palagi from Cebu or wherever. Get the best in your area. ’Pag nahanap mo na ’yung sa area na ’yun, pagusapan niyo na kung ano bang deal niyo. Kailangan meron siyang magandang discernment. Consider years in the sport, din; achievements in some way. Have you experienced being in the top 10? Have you experienced being ’yung first, paano mo mararamdaman ’yung race pace kung hindi ka nagri-race pace, ’di ba? Paano mo ituturo sa estudyante mo ganitong kasakit ’yung 3:30 pace sa takbo kung hindi mo mararamdaman ’yung umiinit ’yung lungs mo, ’yung calves mo mararamdaman mo ng merong kumikirot-kirot. Ganun ’yung pace na ‘yun. Kung hindi mo nararamdaman ’yun when you were training as an athlete, pano mo i-e-express sa estudyante mo ’yung ganung pain? Kasi siyempre, aspirational. Siyempre itong mga baguhan aspirational ’yan eh. Ano bang na-a-achieve ni coach? Ano bang na-achieve ng mga tao, ’di ba?

M O V E S

Ten thousand hours—that’s what it takes to be an expert in anything, says bestselling author Malcolm Gladwell in his book Outliers. Well, our triathlon coaches have long passed that mark, so they’re more than qualified to answer our question, “What is your Veteran Move?” Turns out, they had a lot to say. Pre-race or race day itself, their #triHacks are here to help. Now all you have to do is get those 10,000 hours in.

Photos provided by the respective coaches.

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P R E P A R A T I O N

ANTHONY LOZADA blsspowertri@gmail.com

Anthony Lozada Fundamental to any training program is, without a doubt, consistency. Set sensible training targets that can be met week in and week out, without trampling on your other commitments. Get up early and make time in your day to train first thing. Then all of the other things will fall into place. Finally, have fun! That way, you will want to keep doing it. Make yourself accountable—to friends, or a coach, but mostly become accountable to your success.

LC LANGIT lclangit@gmail.com

LC Langit The most important thing I’ve learned throughout the years is how important it is to listen to your body. It will dictate how you can be efficient with both your training and your races. Everyone is different, what works for one won’t necessarily work for another. Also, almost all the action happens before the race. While training, practice your nutrition, changing a flat, racking and dismounting properly, acclimatizing, everything. If you had the right mileage, program and preparation during training, your race will be a bonus. You need to have fun throughout the whole process; otherwise, I don’t see the point in doing any of it.

OMAR PAREDES omar_paredes1109@yahoo.com 0932-846-5447

Omar Paredes I try to keep myself fit all year round, but I consider my mental training as my most powerful weapon. I like to visualize how my race will go, how I’ll go through swim-transition-biketransition-run. I think it’s also important to develop resilience and mental toughness. Experience is still the best teacher. Remember that there are still tons of races—each one an opportunity to recalibrate your fitness and race goals. If things do not go well, it helps to think of the bigger picture; that there is more to life than just racing. There’s family, friends, your career. Think of the reasons you started in the first place, and how far you’ve come.

DAN BROWN danielgbrown@hotmail.com

Dan Brown Control what you can control, don’t sweat the other stuff. It’s important to be clear about what you want to achieve and have a plan for each individual race, but you also need to reconcile yourself to the fact that there are variables you won’t be able to control. Prepare for potential changes to your plan, but don’t let them derail your whole race. If you are mentally prepared, you can deal with potential negativity in a systematic way and move on to achieve a great result.

Ivan Leopando Make training fun so you look forward to doing it, instead of avoiding it. Slow starts are okay. Like I tell my Team, Attach Tri, “Hindi bale nang mabagal, basta masaya.” If you are training for your first race, focus on consistency and maintenance for all three aspects of Triathlon. Be comfortable in the water, and swim at a pace that you can maintain. Start easy on the bike. There is no need to push yourself too hard. When running off the bike, give your legs ample time to recover and adapt the proper running form.

MARTIN CARANDANG Martincarandang@yahoo.com

Martin Carandang You must have four parts in your training. First, you have to build your endurance. Second, you must strengthen your muscles to gain power—and with it, efficiency. The third is speed work, to activate your fast twitch muscles for that extra push. The fourth is everyone’s favorite “off season.” We all need rest to avoid burnout, but there is one more thing that people tend to disregard during the start of their season—technique. It’s boring, slow and hard. It takes discipline to change what you are used to.

IVAN LEOPANDO rasta_vn@yahoo.com

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MOI YAMOYAM

NOY BASA

The Swim Academy ask@trinmotion.com 0917-522-5044

GEORGE VILOG JENNY GUERRERO

Moi Yamoyam For the past couple of years, I have used kamote as my one pre-race nutrition source. I also have a ritual I call “forced hydration.” I normally bring with me 1-1.5 liters of water before the race and drink as often I as I can.

George Vilog Pre-race, carbs and fiber are key: The former means three cups of rice for me; the latter I get from kangkong and malunggay.

Jenny Guerrero I always use Gatorade powder in my water bottle (1 serving cup: 300 mL water) to keep hydrated. It’s much cheaper than buying bottled Gatorades.

During a race (standard distance), bring at least two gels para di tumirik: One in the bike, mounted via electrical tape on top of handle post. The other is baon for the run.

Never try anything new on race day, especially gels. Use your gels during training also, so you know what works for you. Get a good warm up and stretch before the race (5-minute wake up run with few sudden bursts of speed) to get your heart rate going. Have an extra bottle of water with you before the start of the race to keep hydrated and avoid cramping, especially during the swim.

Co-Founder and Head Coach, Streamline Sports Instruction noybasa@streamlinesi.com 0917-855-6692

georgeviltriathlon@yahoo.com

Noy Basa A key essential for the best results is to do a quality warm up, before a race or a workout. On top of its well-documented physiological benefits, a good warm up helps you find your rhythm, break a sweat, and feel pumped up for what’s to come. Usually less than 10 minutes and no more than 15, here are some of my routines:

. . .

Al Gonzales On race day, I make sure to cover two oftenneglected aspects: nutrition and mental conditioning. I take out and label my gels and my bottles or flasks. I cycle flavors, keeping my favorites at particular key points. For example, the turnaround on the bike will feature my favorite chocolate-flavored gel on my top tube labeled, “Halfway There :) ”. If I reach the turnaround and still have other gels on top of it, then I know I forgot to take them earlier, and get reminded to do so.

Before a swim/triathlon – 15-minute swim: 3 minutes easy drills, thrice (2.5 min easy to moderate swim + 30 sec fast), 3 minutes easy Before a run – at least a 2k easy-to-moderate run with three 30-second pickups in between Before a bike workout – 2 minutes easy spin, 8 minutes cadence pyramids or cadence transitions, 5-minute recovery

Betsy Medalla Do not stretch before the swim start of a triathlon. Stretching improves flexibility, range of motion, and relaxes tight muscles. However, research has shown that static stretching before power-dependent exercise will in fact weaken your power output.

My bottles are likewise labeled: “Watch the sunrise,” or, “Another day in paradise.” It helps me focus on how lucky I am to make it to the starting line, and how I can see new places while racing. It calms my nerves and keeps me positive throughout the race, reminding me that despite any pain, I am fortunate to be in a sport I love. It makes me reach the finish line with a smile.

AL GONZALES al@strivefoundation.com

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The start of your swim will not benefit from your relaxed and flexible muscles. Slow swimming is the best warm up for fast swimming. When it’s not possible to get a swim warm up in for whatever reason, dynamic stretches are your next best option.

R A C I N G

DON VELASCO

MAT O’HALLORAN

Don Velasco How should a well-executed race look like? Pinpoint your fastest sustainable pace for each segment of the course and stay as close as possible to it – it’s a strategy that pays off during crunch time. Remember, relative perception of effort (RPE) for a given wattage, speed or pace increases as time goes by. By “holding back” early on, you’re able to maintain a solid effort throughout the race.

Mat O’Halloran Be as economical as possible until halfway into the race. Stay off your feet and out of the sun before the start. Don’t overthink the numbers or your competitors. Be discreet, focus on your breathing, feel a rhythm you can build on, hydrate or fuel, and preserve sustainable technique. Be in a position to pass, not be passed. The majority will start too fast; it’s so easy since arousal levels are elevated. Once you get a taste of overtaking, it’s more feasible to keep going!

dvelasco86@gmail.com

BETSY MEDALLA ykmedallajkt@yahoo.com 0917-545-7382

jennyr.guerrero@gmail.com

mat@trisutto.com

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Andy Leuterio In a non-drafting race, the slingshot effect gives you a burst of speed when passing. Come up fast behind a rider to get into his slipstream, then quickly accelerate out of the draft and extend your lead with about a minute of full throttle. You can go back to riding tempo as soon as you’re out of his line of sight. When racing on bumpy roads, use thicker training or endurance tires. The seconds you save with a fast but fragile tire will not matter if you get a pinch flat because you didn’t have a durable enough tire. Rayzon Galdonez Importante sa akin na sa bike rack palang sa T1, nakashift na sa tamang gear ang bike ko. Inaalam ko kung ahon ba agad o flat pagka labas sa mount area. Kung ahon agad, sine-set ko sa medyo magaan. Pero kung flat naman, nilalagay ko sa medyo mabigat. Ang cycling ay hindi napapanalo sa lakas lang. Mahalaga na marunong kang kumambyo. Kahit ano pa ang lakas mo, kahit gaano ka pa katagal mag ensayo, hindi ka bibilis kung hindi ka marunong kumambyo. Julian Valencia For me, the run is the hardest part of a triathlon race. To prepare your body for it, put your bike on light gears about 300-500m from T2 and flush out as much lactic acid as possible. Light spinning mimics the running motion that helps me be light on my feet. To leave T2 at a moderate place, have a small bottle of water on hand and take sips every 30 seconds to prevent yourself from going too fast at the start of the run leg.

ANDY LEUTERIO Director, Elite Multisport Resources alpha_tri@yahoo.com

RAYZON GALDONEZ rggaldonez@gmail.com

Ronald Molit Minimize drag, especially on the swim leg. If you don’t have a speedsuit, just be very particular about the trisuit that you wear during the race. I usually get a size smaller to make sure that not a lot of water can get in through the neck and armholes. It has to be tight, but not to the point of discomfort.

JULIAN VALENCIA

Jay.valencia@gmail.com 0928-504-6675

RONALD MOLIT ronald.molit@yahoo.com

Raoul Floresca Wear it all. If you wear a swim skin for racing, you probably already wear your TRI suit underneath. Try wearing your race belt and bib under the skin as well, so you’ve already got it on as you peel off your suit in transition.

Ensure fast nutrition. Half-open your gels before taping them to your toptube or stashing them in your bento box for easy opening. Unwrap your energy bars and cut them into equal bite-sized portions. For out-of-town races, make sure you book enough baggage allowance—thirty kilos covers a wheeled bike case. It’s much cheaper to pay upfront than at the airport counter where an additional kilogram can cost you an arm and a leg. Kevin Emmanuel Fule If you are a fast or decent swimmer, place yourself in the lead group and swim at your own pace. Even if stronger swimmers leave you behind, you are in control of your energy expenditure. If the middle group catches you, the ones passing you are consuming more energy, as they have to speed up, weave and sight. Comfort and efficiency are key. You want to come out of the swim leg fresh and just warmed up for the bike and run. Mervin Santiago Before the race starts, prepare and organize your things at the transition area. Practice the transition, do a run-through so you can also estimate your time. Put gels at the top tube or on the aerobars. Use Scotch tape so that during the race, you can just pull the gel open.

KEVIN EMMANUEL FULE

fule_kevin@yahoo.com

RAOUL FLORESCA rfloresca@gmail.com

MERVIN SANTIAGO

mervz_badict@yahoo.com

During the swim, wear your goggles before the swimming cap, and prevent water from entering by making sure there’s no sunblock around your eyes, especially the part in contact with the goggles. When you rack your bike, make sure it’s in light gear so your transition from the swim to bike will be gradual. It also works for the bike-to-run transition.

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