APril ~ June 2012
DO THE BREASTSTROKE
All You need to Know About the stroke
TRAIN AWAY Pools, track ovals near You
MIX IT UP
Better, Faster, stronger You
ARIANNA HERRANZ
Get to KnoW tHe YounG cHAmPion
TRI EVENTS
upcoming races You shouldn’t miss
PLUS:
Be seen: Ateneo Aquathlon
EDITOR'S N OTE
05 sHoulder on
Understanding the Swimmer’s Shoulder
10
Maximize Performance, Lessen Injuries
06 AriAnA HerrAnZ
mAster tHe oPen WAter
Get to Know the Champion Based on the Most Important Milestones in Her Life
08 BreAststroKe Wonder
Cathline Dolalas Takes the Spotlight
09 drill seeKer:
BreAststroKe drills
Take Your Stroke Up a Notch
02
SWIM PHILIPPINES
cross-trAininG For sWimmers
Prepare to Swim in the Open
11 12
First t(r)imer
Newbie Tri Tips
Be seen:
Ateneo Aquathlon Results
PHILIPPINES
This is the season to start swimming! With temperatures soaring, nothing can be more cooling and relaxing than taking a dip and learning to swim, while working on your health and fitness all at the same time! In this issue, we feature the teen champion swimmer, Arianna Herranz, who’ve inspired many other swimmers-not only with her accomplishments, but also with her boisterous yet humble demeanor. We also bring you tips to help further in your swimming career and in triathlon. We, at Swim Philippines, would like to thank and wish you all the best in your races and goals this 2012. We look forward to keeping you aware about swimming, tri-ing and living a healthy and active lifestyle. We hope to inspire you as much as you inspire u s.
editor in cHieF keshia Fule desiGn & lAYout Mikke Gallardo
Cielo anne Calzado
mArKetinG Monique Morales PHotoGrAPHer ricky Ladia HAir And mAKeuP Tricia rivera AcKnoWledGements
Trace aquatic Sports Complex (TaSC) SRI Phils./TYR • Miles Zipagan •TRAP • PSI Lillian Tamayo-Agoncillo • Herranz Family PuBlisHer:
Sports ‘R’ Us Marketing & Events Group Address All corresPondence to 2401 teJeron street, stA. AnA, mAnilA tel: (632) 5635532 loc. 110 FAX: (632) 5635532 loc. 104 e-mAil: sPortsrusmArKetinG@YAHoo.com
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IN THE POOL LOCAL AND INTERNATIONAL SWIMMING AND TRIATHLON HIGHLIGHTS AQuAtics: >> The London 2012 swimming competition will be on 28 July and 4 August. A total of 950 competitors will take part in 34 different events, 32 of which will take place in the iconic aquatics Centre, and two Marathon
Swimming events in Hyde Park. (www. london2012.com) >> Cover girl, Arianna Herranz, is among the top young athletes in the country selected to participate in a summer school program in London.
triAtHlon:
Nasugbu, Batangas. He finished 1: 45.25. >> Nikko Huelgas topped the male Filipino- O’Halloran beat Swiss Fredrik Croneborg (1:46.07) and aussie dan brown (1:56.12). elite category in the Tri United 1 held on April 14 at Playa Laiya in San Juan, Batangas. Meanwhile, ali Fitch (auS) lead the Female Pros with time 1:54.15 followed by German Huelgas clocked 1:30.19 followed by Kevin katja rabe (2:00.05). Eijansantos (1:39.39) and George Vilog >> Javier Gomez won his third European (1:41.20). title after winning at the 2012 Eliat ETU >> Matt O’Halloran (CAN) topped the Male Triathlon European Championships held Pro category in the Pico Tri Invitational held in Israel last april 22. on March 31 at Pico de Loro, Hamilo Coast,
PuBlic Pool venue
directorY (metro mAnilA)
mAriKinA sPorts ArenA
■ Address: Sumulong Highway corner Shoe ave., Marikina City ■ Contact#: (632) 682-9573/943-2140 ■ Schedule: Tuesday-Sunday (8-11aM, 1-4:30PM, 5:30-9:30PM) ■ Pool Detail: 50mx25m, 9 lanes, 4-5ft depth, roofed PAsAY citY sPorts center
■ address: derham St. corner F.b. Harrsion, Pasay City ■ Contact#: (632) 831-4792 ■ Schedule: Monday-Friday (8-11:30aM, 104:30PM) ■ Pool Detail: 25m, roofed PHilsPorts sWimminG Pool comPleX (ultrA Pool)
>>> sWim Fun FActs >>>
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SWIM PHILIPPINES
3-5
36th Southeast Asian Age Group Swimming Championships (Brunei)
9-10
Animo Sprint Triathlon
24
Century Tuna 5i50
AmorAnto sPorts comPleX
■ address: dawn a. roces ave., Quezon City ■ Contact#: (632) 568-2137 ■ Schedule: Tuesday-Sunday (9-12:00aM, 1-4:00 PM) ■ Pool detail: 50m, 8 lanes, outdoor riZAl memoriAl sPorts comPleX
■ Address: Pablo Ocampo Sr. St., Malate, Manila ■ Contact#: (632) 525-2171 ■ Schedule: Tuesday-Sunday (8-11:30aM, 1-4:30PM) ■ Pool Detail: 50mx20m, 4ft-8ft depth, outdoor mAKAti AQuA sPorts ArenA
■ address: J.P. rizal Ext., West rembo, Makati City ■ Contact#: (632) 728-0381 to 83 ■ Schedule: Tuesday-Sunday (8aM-10PM) ■ Pool detail: 50m, 8 lanes, outdoor
RYA N LOC H T E PHOTO BY S TACCIOL I
June
CALENDAR OF EVENTS
Swimming was one of the highlights during the 2008 Beijing Olympic Games. Twentyone world records were broken, and Michael Phelps set the world record for the number of medals won at a single Olympic Games.
■ Address: Meralco Ave., Pasig City ■ Schedule: Tuesday-Sunday (8-11:30aM, 1-4:30PM) ■ Pool detail: 50m, 9 lanes, outdoor
HEALTH, NUTRITION & WELLNESS
tHe BAnd-WAGon
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Shoulder On!
Although swimming is a non-impact sport, it doesn’t necessarily equate to no injuries. Logging around 5,000 to 10,000 kilometer load or 1 ½ to 2 hour long session each day, swimmers put a great amount of stress on their shoulders more than they think. Too much trauma placed on the critical areas of the shoulder joint can cause soreness, pain, and worst, structural damage. Shoulder injury, also known as ‘Swimmer’s Shoulder’, is common among swimmers. Shoulder is the most used part of the body in swimming that provides nearly 90 percent of a swimmer’s forward motion. Can this be avoided? Not really. This is because no amount of exercise can certainly keep you injury-free. On the bright side, it can be prevented by strengthening and increasing the flexibility of the important muscles and joints surrounding the shoulder which can help decrease the chances of injuries in the future. The following shoulder exercises, while it may look simple and easy, effectively isolates and works on the main areas of your shoulder—the Rotator Cuff and Shoulder Blade Muscles.
>> sHoulder BlAde sQueeZe Start by lying face down. Pull your shoulder blades down as if you’re hands are trying to reach towards your feet. Bring your shoulder blades together, lifting hands just off the floor. Fatigue should be felt between the shoulder blades while in this position. Hold for 5 seconds and repeat 10-15 times for 3-4 sets.
>> rotAtor cuFF: eXternAl rotAtion (an elastic resistance band (i.e. StretchCordz, Exercise Band) is required to perform this exercise.) attach or tie the band near waist level. Hold the band with your right hand and stand on your right side from where your band is attached. Keeping right elbow at side, rotate hand outward so that your arms are straight out from your body before slowly bring it back to the starting position. Make sure that the band doesn’t hang loose and is stretched to a point where you can feel enough resistance when pulling outward. Fatigue should be felt on the shoulder/chest area. Do 10-15 reps of small rotations in and out for 3-4 sets. Do the same on the left side, alternating on each side.
>> rotAtor cuFF: internAl rotAtion (an elastic resistance band (i.e. StretchCordz, Exercise Band) is required to perform this exercise.) Start the same as the External rotation. but instead, hold the band with your left hand while still standing on your right side. Keeping left elbow at side, rotate hand inwards so that your arms are straight in close to your body before slowly bring it back to the starting position. Make sure that the band doesn’t hang loose and is stretched to a point where you can feel enough resistance when pulling inward. Fatigue should be felt on the back of the shoulder. Do 10-15 reps of small rotations in and out for 3-4 sets. Do the same on the left side, alternating on each side.
>> KnoW Your BodY! Rotator cuff – This complex of four muscles and its tendons help to keep shoulder joint stable during complex movements like swimming. Shoulder blade muscles – The foundation of the shoulder joint and is responsible for helping move the arm overhead.
Resistance bands have become a famous tool for strength training for both athletes and their coaches. Available in various sizes and styles, it is incredibly versatile in function and not to mention, portable. According to an article by Mike Mejia M.S., C.S.C.S at www.usaswimming.org, among the factors that make bands such a great choice for swimmers is the ff: ■ Primarily cause you to train in a standing position—meaning that you’ll engage more muscle mass and require greater core activation, than you would with other forms of resistance. ■ Allows you to train at varying speeds (something that’s not always advisable when working with free weights). ■ It is better suited for adding resistance when attempting to mimic specific stroke mechanics (although this kind of specialization is better left to more physically mature swimmers).
drinK uP! ■ A common misconception about swimming is that swimmers don’t sweat as much or at all during swim workouts. False, so don’t be fooled into thinking that hydration can be neglected. ■ With temperatures soaring in the summertime, you are more likely to succumb to dehydration especially during exercise, which can derail your performance and cause other effects such as exhaustion, headaches, confusion or poor judgment. ■ It’s important drink enough water. Water and other healthy beverages can help satisfy the hydration needs of a swimmer. So why are swimmers usually prohibited from drinking sodas? Although sodas may keep us hydrated, sugar-sweetened beverages isn’t wise to offer because of its negative effect on the overall diet or nutrition of an athlete.
Here’s a beverage guideline to help you prioritize what’s best for you:
Good: 100% real fruit juice (1-2 glasses a day); occasional intake of sugar-sweetened beverages
Better: Calcium or Vitamin D fortified drinks like ilk (2-3 glasses a day)
Best: Water; Sports drink (should be taken wisely and targeted during workouts and race day) rememBer: don’t wait to drink only when you feel thirsty. Thirst means that you are already dehydrated.
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Right qualities: dedication, love for the sport, courage, commitment, competitive drive, humility • Perfect motivation: encouragement, love, and support from her family; Opportunity to represent and bring honor to our country. • Dose of inspiration: beautiful opportunities, her dream to become a better person and a swimmer. • It has become a common belief that athletes follow a strict diet and fitness regimen to be able to stay in shape. We wonder how Arianna balances the right food and time for exercise. According to her, she does not follow any diet. In fact, she eats a lot because she will eventually burn everything during training! Arianna enjoys Italian and Spanish food. As for training, she trains from Monday to Friday except Wednesday mornings. Her Saturday evenings and Sundays are dedicated to training as well. If she is joining any competition, training usually lasts for four hours a day.
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SWIM PHILIPPINES
HaIr aNd MakEuP by ruEL PaPa
AriAnnA’s FormulA For success
AriAnnA HerrAnZ Without a doubt, numbers are significant for athletes. Their success is measured with the number of competitions they’ve joined and how many medals they’ve won. Improvement is analyzed through clocked finishes or goals made–again, dealing with numbers. In this issue of Swim Philippines, let’s get to know a young champion swimmer–Arianna Caraos Herranz–by means of the momentous figures in her life. BY CielO aNNe CalZaDO • PHOtO BY riCKY laDia
tHe BAsics
A collection oF medAls
Born on october 19, 1996 Arianna is 15 years old, weighing 106 lbs and standing 5’3” in height. Currently studying at Trace College in Los Banos, she is an incoming high school senior.
At 15 years of age, Arianna has a total of:
eArlY stArt Arianna started her swimming lessons at the tender age of 2½ and almost 4 years after, she took her lessons to the next level by taking competitive swimming lessons at the age of 6.
teAm PlAYer The young champion is part of the Lake City Swimming Club under Coach Carlos Brosas. Arianna has been with the team for 5 years! They train at the Philippine Center for Excellence in Aquatic Sports (PCEAS).
tHe liGHter side By now, we pretty much know Arianna Herranz according to her wins and swimming background. let’s get to know her more with some fun trivia:
medAls 204 gold • 109 silver • 61 bronze Imagine how many medals she’ll have 5 to 10 years from now!
most memorABle event The longest distance that Arianna joined is the 1500m Freestyle event during the National Youth Team Selection Trials in 2011. The distance was surely a mean feat for her age but she managed to clinch the 1st place!
25 4 the number of swimming coaches she had
m
BAcstroKe event: Her first competition
A sleW oF AcHievements From her numerous wins, Arianna considers the following as the most important to date: • Bronze Medal, 34th South East Asian Games Age Group Swimming Championships (June 2010), Philippines • Bronze Medal, 35th South East Asian Games Age Group Swimming Championships (June 2011), Vietnam • Gold Medal, Batang Pinoy National Championship Games (December 2011), Naga City, Bicol • Gold Medal, Palarong Pambansa (May 2011), Dapitan City, Zamboanga • Participated in ASEAN School Games: Malaysia (2010) and Singapore (2011) Outside the pool, the young lady is also proud of the following accolades: • Consistent honor student from first to second year • One of the Top 25 Traceneans for December 2011 • Awarded as Outstanding Athlete by the Province of Laguna, March 2012
201 013 2 013 20 201 1 6 9 Her future goals includes qualifying for the 2013 south east Asian Games and 2016 rio olympics
1 19 Arianna is an only child
Her age when she stopped training but resumed not long after to continue her career
Her favorite number which she considers as her lucky one as well. it’s also her birthdate
two of her swimming idols are fellow national athletes: Jasmine Alkhaldi and Jessie lacuna if she weren’t a swimmer, she wants to be a doctor or a chemist in the future.
IN DEPTH
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Cathline Dolalas started swimming at age seven and hasn’t stopped ever since. In fact, she’s been one of the unstoppable forces in the breaststroke event in her age group–representing the country in the 2010 Southeast Asian Age Group Swimming Championships held in Los Banos, Laguna, as well as topping major local and national competitions. These include the Long and Short Course G-League Series Championships and National youth Test— just like her idol (and former SWIM cover girl), Jasmine alkhaldi. Now an incoming college freshman at San Sebastian College, Cathline looks forward to
getting better at her craft–hoping to become a household name in the sport someday. The dedicated swimmer trains twice a day—morning and afternoon—and jogs for at least two hours as cross-training. Other than swimming, she is also into tennis and likes to play the guitar to unwind from her busy training and school routine. For upcoming swimmers, she has this to say: “As a swimmer, losing is inevitable. So when it does happen, what makes you different is how you handle that hit and be able to recover afterwards. That’s what separates a winner from the rest–reap what you’re worth and the hard work you’ve put in and go out and get what you deserve. Keep believing in yourself.”
World’s BreAststroKe GreAts
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MENS
WOMENS
KosuKe KitAJimA (JPn) One of history’s most prominent breaststroke specialists and former world record holder, Kitajima, is a decorated swimmer both in the World Championships and Olympics. He is currently the 100 (58.91 seconds) and 200-meter (2:07.64 minutes) Olympic record holder.
leisel Jones (Aus) Highly regarded as one of the greatest breaststroke swimmers of all time, Leisel is noted to be among the few who still employs a classical breaststroke technique, typified by a slow but deeper stroke cycle and also by her slow starts. She is the 100m Olympic record holder (1:05.17 minutes).
cAmeron vAn der BurGH (rsA) He is the first home-trained South African swimmer who currently holds both the long (26.67 seconds) and short (25.25 seconds) course world records in the 50m breaststroke, as well as the 100m short course record (55.61 seconds).
reBeccA soni (usA) She was hailed twice by Swimming World as Swimmer of the Year for 2010 and 2011 and currently holds the 200m Olympic record (2:20.22) and short course record (2:14.57).
Brenton ricKArd (Aus) 100m Long Course world record holder (58.58 seconds).
JessicA HArdY (usA) Current 50m (29.80 seconds) and 100 m (1:04.45 minutes) Long Course world record holder and 50m Short Course holder (28.80 seconds)
cHristiAn sPrenGer (Aus) 200m Long Course world record holder (2:07.31 minutes).
AnnAmAY Pierse (cAn) 200m Long Course world record holder (2:20.12 minutes)
SWIM PHILIPPINES
<<< PROFILE >>> Full nAme: Ma. Cathline rizza dolalas nicKnAme: Cathline AGe: 15 yrs old PoB: Zamboanga, Ipil doB: June 6, 1996 YeAr/scHool: Incoming Freshmen College (San Sebastian College) teAm: Electric ray Swim Team coAcH/es: Elvis baldonado and andrew resol FAvorite stroKe: breaststroke Best times: 200 Meter - 02:58 minutes 100 Meter - 01:21 minutes 50 Meter - 00:35 seconds
FiliPino’s Best miGuel molinA One of the country’s famous swimmers, Miguel is a former Olympian and SEA Games Champion. He holds the Philippine records in the 50 (29.44 seconds), 100 (1:03.89 minutes) and 200-meter (2:14.21) breaststroke, as well as, the 200 (2:00.54 minutes) and 400-meter (4:19.74 minutes) individual medley. JAclYn PAnGilinAn Like Molina, the retired Filipino-American Olympian and SEA Games Champion holds the women’s Philippine record in all the breaststroke distances: 50m (34.10 seconds), 100m (1:11.72 minutes), 200m (2:33.38 minutes).
M A K EUP A ND GROOMING BY T RICI A RI V ER A
Breaststroke Wonder
BreAststroKe timinG *source: www.usaswimming.org
oftentimes, a swimmer’s poor performance in breaststroke is attributed to poor or late timing. so what does this mean or what exactly is described as a good timing? most coaches would summarize good breaststroke timing as: Arms pull while legs are streamlined; legs kick while the upper body is streamlined. Here’s a breakdown:
HERE ARE SOME DRILLS THAT YOU CAN DO TO IMPROVE STROKE EXECUTION.
>> The legs remain extended back, and the feet don’t start to come up to set up the kick until the arms are turning the corner to start the recovery.
Drill Seeker: Breaststroke Drills BreAststroKe WitH Pull BuoY
dolPHin KicK drill
Swim a normal breaststroke with a buoy inserted between the knees. Make sure to keep the buoy intact and in place especially during the kick movement. If the buoy slips, wrap a band around the knees to keep it together. The purpose of this drill is to keep your knees together. You can also put your arms on the side when doing this drill to focus more on the kick. This will enforce proper leg positioning and hip movement. Make sure to maintain the proper breaststroke rhythm at all times. *Emphasis: Leg/Kicking Motion and Positioning
Do the dolphin kick (butterfly kick) instead of the normal frog kick when swimming the breaststroke. Make sure to focus and be aware of the undulating motion of the upper body and abdominal muscles. *Emphasis: Undulating Motion
inverted BreAststroKe drill Start on your back and kick following the breaststroke rhythm. you can either keep your hands above your head in a streamlined position or on your side. Make sure to keep your knees below the surface. *Emphasis: Leg/Kicking Motion and Positioning
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Breaststroke is considered to be the most technically difficult stroke to learn and master according to most coaches and experts. Although on a survey we conducted online, we asked you, “What do you consider as the most difficult stroke if all aspects are taken into consideration (i.e. level of difficulty to learn and execute, intensity, most fatiguing, etc)?”, 144 people answered as follows:
note: Although the pull and kick are very important aspects of breaststroke, maintaining a steady body line is another crucial aspect that’s often overlooked. The best breaststrokers don’t rely solely on the power of their kicks and pull. Their ability to hold a certain body line throughout the race is what helps them keep the speed that the kick and pull motion instigates. *source: www.usaswimming.org
>> The feet push back on the water at the end of the recovery when the arms are extended in front and the head is in line. since all of the above happens flawlessly in quick succession, two things should be considered to be able to perform this well: >> Fast heel speed. The feet need to come up very fast since the legs remain extended until mid-way through the arm pull. One US Olympic medalist talks about really feeling it in their hamstrings because of how much he emphasizes bringing the feet up fast. >> Press your upper body forward during the recovery. Video shows that kick timing is determined by the upper body getting in line, not the arms extended forward. The legs won’t start pushing back until the upper body is in line, so when people think that the kick happens late, it’s really that the upper body is late. Press the upper body forward to have the best overall stroke and timing.
tri it!
Butterfly
Breaststroke 5% 15%
16%
Learning to swim basic breaststroke is highly advised, not to mention, Backstroke Freestyle beneficial for beginners who are not yet comfortable or confident enough in their swimming skills or water treading especially in open water. As opposed to pools where you have the option to grab hold of the lane lines or the wall, or just stand up on the shallow end when you get tired or accidentally swallow water, open water swimming doesn’t offer 64% the same luxury. Doing breaststroke not only relaxes and saves you energy, * As of 03/31/2012 but it’s also a good way to see without having to stop completely. * As of 03/31/2012
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TRAIN
Cross-Training for Swimmers
SWIMMING DAILY ISN’T ENOUGH. HERE ARE SOME DRY-LAND WORKOUTS THAT YOU MAY WANT TO CONSIDER TO MAXIMIZE YOUR PERFORMANCE AND HELP PREVENT INJURY AS WELL. Swimming incorporates unique yet complex biomechanical movements that include the use of all our large muscle groups simultaneously to propel us through the water. This is why fitness training for swimmers differs from most land-based sports. In order for us to swim efficiently, we must possess technical skill, coordination, muscular balance and athletic ability according to Shanaka Henderson, MS, aTC, CSCS. The goal of cross-training or dry-land exercises is to condition, stretch and strengthen muscles used in swimming while building fitness and athleticism at the same time. This usually includes cardiovascular, flexibility and strength activities.
Master the Open Water
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runninG Cardiovascular exercise is usually done during the first period when working on general conditioning that focuses on building an endurance base. The most common workout used by coaches is running which works on cardio as well as strengthens your legs. Although good swimmers don’t always make for good runners, it is essential to choose an activity that is effective without causing an injury.
YoGA Regular stretching is a basic and easy way to attain and maintain overall flexibility. But if you’re looking to gain flexibility and
Open water swimming presents real challenges among triathletes. This is because most of them completed their swim training in swimming pools where the depth’s usually shallow enough, and where walls and lane lines are present to grab hold of whenever needed—conveniences that are not always available in the open water, adding to that the rough conditions that the seas may pose. Although lakes are much calmer, factors such as depth and murkiness are still present. Thus, to better prepare yourself for your next open water swim, below are some suggestions that you might want to take into consideration.
test tHe WAters!
People often mistake that swimming in the open water will be easier than swimming in the pool since you are more buoyant in salt water and crowded swimming isn’t much of an issue. But unlike in the pool, there is no black line for one to guide you where to go or crystal clear waters enough for you to see where you’re headed. There is also the wave factor that more often than not your hand might get caught in when doing your stroke and making it more difficult for you to take a breath. It’s best for you to get out there and practice, and overcome any fears (like depth) along the way that you may have swimming in the open.
sAFetY First!
Make sure that there’s a lifeguard present or you have someone (preferably certified) to accompany you on your swim practices. Don’t risk swimming on rough conditions and wait it out instead until its calm. Make sure to swim on designated areas only–if there is none, try swimming along the shoreline if possible. Be on the lookout for either oncoming boats or swimmers to avoid head on collisions or accidents.
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SWIM PHILIPPINES
strength, doing specific Yoga practices is highly recommended. It is gentle on the joints, advised to athletes nursing an injury or with limitation, and is deeply relaxing.
WeiGHt liFtinG For swimmers, compound, dynamic and continuous multi joint exercises are incorporated (i.e. cleans, push press, squats, lat pull downs, seated row and bench press) instead of specific, single joint exercises that focus on one muscle group (i.e. bicep curls, leg extensions).
reAder’s cHoice! Based on the poll we’ve conducted on our Facebook page:
65% says running is their favorite and most preferred cross training activity.
29% 4% 2% cycling
Weight training
Yoga
PrActice siGHtinG! One of the many mistakes that people make is failing to practice sighting. Take note that when swimming out in the open, there are none or limited markers to guide you where you’re headed. Not to mention, the currents can throw you off your path while swimming. Learn to lift your head every now and then or swim with your head up for better vision. Incorporate head up drills in your swim practice, bilateral breathing or doing the breaststroke. Prior to a race, get in the water and practice sighting for the markers available.
FolloW tHe BuBBles! This is another good alternative to sighting. If you’re still uncomfortable raising your head often to sight, try looking in front instead and spot the bubbles made by other swimmers ahead of you and follow it. One word of caution though: Do not follow or rely on this solely. It is still always best to stick your head out of the water and look for markers for assurance.
>> Fun FActs >> • Marathon swimmers compete over 10km in open water – such as lakes, rivers and seas. Marathon Swimming made its sensational debut at the Beijing 2008 Olympic Games. • World-class marathon swimmers reach an average of 90,000 meters (or almost 56 miles) per week during mid-season. Most training is done in the pool, in addition to land-based strength and conditioning training. Acclimatization to water temperature and conditions are also a critical element of preparation.
TRI IT OUT! A preview of some of the most anticipated upcoming triathlon races in the country that you shouldn’t miss!
www.5150philippines.com alaska Milk Corporation (aMC) President and CEO Fred Uytengsu, through Sunrise Events Inc (SEI), hosts another event that everyone is bound to look forward to-the Century Tuna 5i50 Triathlon Series-which will be held on June 24 at Subic Bay. The Olympic-distance race features a 1.5k swim/40k bike/10k run. The 5i50 Triathlon Series started last year (2011) in the uS by World Triathlon Corporation (WTC). Owners of Ironman and Ironman 70.3 races and the Philippine edition will be an Olympic-distance triathlon race and is the first 5i50 distance triathlon sanctioned by WTC to be held in Southeast asia.
First T(r)imer
SOME THINGS NEWBIE TRIATHLETES SHOULD KNOW! BY KESHIA B. FULE
decide, trAin, And commit First and foremost, make sure that you have enough knowledge about the sport that you want to get into. Having a purpose to do the sport helps you to stick to it, whether it is for health or for a more serious commitment. Don’t just go with the hype. Read or watch an actual race beforehand. If you want to get into triathlon, know that there are three disciplines that you have to learn and master. Training for three sports can be time consuming, expensive, and can take up a lot of energy so make sure your schedule will permit you to allot time for training.
HeAltH is WeAltH A lot of people neglect their food intake when they get into sports and become more active. This is mostly due to the idea that you can burn whatever it is that you eat no matter how much. but as they say, triathlon is not comprised of three, but four disciplines that you have to be prepared for—Swim, bike, run, and Nutrition. Proper diet is just as important as the rest because it plays a significant role in your overall and long-term performance and fitness. What you intake days/weeks before or during and after the race is relevant to how you’ll perform, sustain and recover.
it’s All in tHe sKill, not in tHe GeAr We have this notion of trying to look good and fitting in at races (and some even during training days). There is nothing wrong with wanting to look good but in doing so; most of us resort to buying the latest apparels and gears from prominent brands which can
be costly. If you are still uncertain about your future in the sport, it’s best to start simple. Get a feel of the sport first, hone your skills and when you think you’re ready to make a commitment, then that’s the time to invest on durable, quality products. Gears can only amp your performance to a certain extent (i.e. high performance and advanced technology swimwears will only have its bearing on elite athletes who have exhausted the most out of their performance and where a half of a second makes a difference.). At the end of the day, your skill is what propels you.
don’t rusH into it It’s best to test the water before diving in completely, especially if you are someone who is coming from a long hiatus from sports or any activity for that matter. Train and join shorter distances before immersing into the more grueling ones (half-ironman and ironman distances). This way, you can also avoid from burning out too quickly and have something to look forward to and prepare for next.
www.unilabactivehealth.com/triunited/ uLaH (unilab active Health), a unilab’s sports program, in support of the Filipinos’ health and wellness, hosts Tri united. This event is a threeleg triathlon series with progressing distances. The first leg, which featured a 1K swim/30K bike/7K run, was successfully held last April 14-15 at Playa Laiya in San Juan, Batangas. Leg 2 (2K swim/60k bike/15k run) will be held on June 30-July 1. Leg 3 details to follow.
www.ironman703phil.com. Presented by Alaska Milk Corporation, through Sunrise Events Inc., Cebu will now host the 4th edition of the country’s premier half ironmandistance triathlon event, the Cobra Energy Drink Ironman 70.3 Philippines, on August 5 at ShangriLa Mactan. The race features a 1.9K open water swim/90k bike/21k run.
cHoose Your rAces Newbie athletes tend to get overly excited and join as much races as they can. Sure this will help in gaining more experience but it can also lead to injuries or worse—getting burnt out. Choose races where you can put in the right amount of preparation and work your training plan around. Quality is more important than quantity. Make sure to study the races that you join in and ask for other people’s opinions in terms of safety and conditions.
Timex 226 is the only triathlon event in the country this year that features a full ironman distances of 3.8K swim/180K bike/42.2K run. With its successful debut last year, the 2nd edition is set to take place once again in the scenic Bohol on December 1, 2012. So if you’re looking to take it to the next level, this lungbusting event maybe the perfect race to end your tri year!
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BE SEEN
TRI EVENT BE SEEN
Ateneo Aquathlon 2012 march 4, 2012
r e s u l ts :
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13-16 mAle: 1. Allen Santiago 2. Marc altura 3. benjo Narciso
30-35 mAle: 1. Fanklin Penalosa 2. kiko abante 3. Paolo Manuel
12 & under FemAle: 1. Regina Maria Paz Castrillo 2. Tara borlain 3. Maria Margarita Delos Reyes
26-29 FeMale: 1. Jenny rose Guerrero 2. Luica dacanay 3. Noelle Frances de Guzman
lite Male: 1. Isaiah Miguel Dizon 2. Samuel ranque 3. Jhustin Eden Jamias
17-21 mAle: 1. Nikko Huelgas 2. kevin Lyndonn Eijansantos 3. Eugene Lin
36-44 mAle: 1. rob Papa 2. rayzon Galdonez 3. Ivan Fojas
13-16 FeMale: 1. Victorija Astor Deldio 2. Mari Glycel So 3. romina Gavino
30-35 FemAle: 1. Shannon arnold 2. Maris balatibat 3. Tiffany Batilo
lite FemAle: 1. Jessica Salazar 2. bethanie Faust Martin 3. Mei-Tzi Go
22-25 mAle: 1. Raymund Velasco 2. Igo Velasco 3. Elmer Ching III
45 & Over Male: 1. Eric Sajorda 2. Edwin Caguiat 3. Jojo Lontok
17-21 FemAle: 1. Ramona Angelina Datu 2. Erika Visitacion 3. Carina Guanio
36-44 FemAle: 1. Maricel Pangilinan 2. Elaine Lopez 3. Cecilia Hufana
26-29 mAle: 1. Elmer Byan C. Bilangdal 2. allan Gerard Francisco 3. Lester Lagos
12 & under mAle: 1. Joshua Taleon 2. Ianiko Limfilipino 3. Gerrick Spencer Limsiy
22-25 FeMale: 1. Hanna Miel Sanchez 2. Marielle Infantado 3. Ian banzon
45 & over FemAle: 1. rosalina Joson 2. Tina reyes 3. Nenette O. Brenner
relAY: 1. Jonathan Ronquillo & Jessie dy Paul Domingo & Miguel Nicolo L. 2. Saren - Mark Arcilla & Michael allaine 3. Suzuki - Ronnie Faluyan Jr. & dylan Eli
SWIM PHILIPPINES
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