Swim Philippines JulAug2011

JULY ~ AUGUST 2011

Into the Pool

Aquatics & Triathlon Highlights

Don't Let It Drag What You Can Do to Minimize Drag

Tri It Out

Triathlon and Aquathlon Events for Newbies

Train Like a Triathlete Straight From Our Tri Expert LC Langit

The Tri Side Philippines’ Best: LC Langit & Nikko Huelgas Talk About Swimming and Triathlon

Be Seen: Century Tuna Animo Sprint Triathlon n G-League LC Championships iii

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SWIM PHILIPPINES

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JULY-AUGUST 2011

04 HAIL TO THE WINNERS!

Swim Philippines’ “My Best Swim Photo and Essay Contest” Winners

05 Swim Fast

Minimize Drag For a Smoother Ride in the Water

06 DOUBLE TRIPLE THREAT

LC Langit and Nikko Huelgas on Triathlon

08 The Wonder Kid

Rookie Swimmer Marc Paderon Makes His Way to the Top

09 Multi Teams

Swim Teams Crossing Over to the Tri Side

10 Going the Distance

Philippines

Fuel Up the Right Way and Go Further

Editor's Note

Tri High!

We at Swim Philippines are fortunate enough to be granted a slot to participate in the third edition of the Cobra Energy Drink Ironman 70.3 Philippines. Although we’ll be participating as a team in the relay category, it is still nevertheless exciting for us to be part of this world class crowd and experience for ourselves one of the country’s top sporting event.

This year, the stakes are higher with 30 slots up for grabs to the Ford Ironman World Championships in Kona, Hawaii. Among those who will be vying for one of those coveted slots is our cover girl and Filipina elite, LC Langit. On the other hand, our cover guy Nikko Huelgas—who will only be participating in the relay event—had qualified for the Elite U-23 category in the ITU World Championship Series’ final leg to be held in Beijing, China on September 10.

If you’re only getting into the tri-hype, don’t fret! Featured in this issue are some triathlon events that beginners (and kids!) could join. Be guided also with our tri program and nutrition tips straight from our experts.

Keshia Fule Mikke Gallardo Contributor Lea Langit • Harvie de Baron • Pet Salvador • Sarita Zafra Marketing Monique Morales Photographer Pat Mateo Hair and Make-Up Ralph De la Cruz • Ruel Papa • Mark Familara Content Editor

Design & Layout

acknowledgements

Keep swimming (biking and running)!

Rick Reyes (TRAP) • FINA • Aquatic World Magazine • Remyr Angeles • Philippine Swimming, Inc. (PSI) • Bert Lozada Swim School • Geeo Paderon Publisher:

Sports ‘R’ Us Marketing & Events Group

Us Write in! &W 02

SWIM PHILIPPINES

Need swimming, triathlon, health or nutrition advice? Let our experts help you find your answer! Send all correspondences, together with your contact information, to sportsrusmarketing@yahoo.com, or to 2401 Tejeron St., Sta. Ana, Manila, and the published commenter/s will get a chance to win a SPEEDO Gift Certificate worth P1,000. Readers are also invited to write the editor, send in their photos, or share their stories.

Address all correspondence to 2401 Tejeron Street, Sta. Ana, Manila Tel: (632) 5635532 loc. 110 Fax: (632) 5635532 loc. 105 e-mail: sportsrusmarketing@yahoo.com

IN THE POOL Local AND international

swimming & triathlon highlights

LOCAL Aquatics:

• Philippines placed 4th overall in the Arafura Games held last May 8-11 in Darwin, Australia.

• Jasmine AlKhaldi bagged 3 gold medals and established a new Philippine record in the 50m butterfly (28.55 sec) at the 35th SEA Age Group Swimming Championships, held last June 3 to 5 in Hanoi, Vietnam.

Jose Joaquin Gonzalez also nabbed a gold medal in the 400m individual medley event.

Philippines took home a total of 4 gold, 5 silvers and 8 bronze medals.

• The Women’s Water Polo Team had a successful international debut, placing third in the 6th Betawi Cup International Water Polo Tournament in Jakarta, Indonesia held from July 13 to 16.

INTERNATIONAL AQUATICS

• The 14th FINA World Championships was staged in Shanghai, China last July 16 to 31, where swimmers’ Jasmine Alkhaldi, Jessie Lacuna and Charles Walker represented our country.

• Ryan Lochte (USA) and Yang Sun (CHN) were the only swimmers who broke world records in their respective events—Lochte: 200m IM (1:54.00), Sun: 1500m Free (14:34.14)—during the 14th FINA World Swimming Championships LOCAL Triathlon:

• Filipino elite, Nikko Bryan Huelgas, qualified for the Elite U-23 category in the ITU World Championship Series’ final leg to be held in Beijing, China on September 10. He will also be participating in the Cobra Energy Drink Ironman 70.3 Philippines relay category, to be held on August 14 in Camarines Sur. • Two-time SEA Games silver medalist Sandra Araullo-Gonzalez of Team Bike King, won the top spot over-all for the Women’s Category in the Tri United Long Distance Triathlon held last July 17 at the Matabungkay Beach Resort and Hotel in Lian, Batangas. Lorhiz Echavez

(Reborn) and Joyette Jopson (David’s Salon) came in second and third place respectively.

Reigning half Ironman Filipino elite champion Neil Catill, topped the Men’s Category, beating SEA Games silver medalist George Vilog (Century Tri Hard) and Noy Jopson (Polo Tri), who claimed the second and third spots respectively.

INTERNATIONAL Triathlon:

• 22 year old Canadian, Paula Findlay, is threefor-three for the Women’s Elite Category in the Dextro Energy Triathlon ITU World Championship Series, after dominating in Sydney (AUS), Madrid (ESP), and Kitzbuehel (AUT). Findlay is currently leading the series ranking, while Great Britain’s Alistair Brownlee leads the Men’s Elite. Current world champion, Javier Gomez, sits in third place.* • It was a history making, all-Emma, allAustralian podium sweep in the fourth leg of the ITU World Championship Series held in Hamburg, Germany, as reigning world champion Emma Moffat claimed victory.

Fellow Austalians’ Emma Jackson and Emma Snowsill took the second and third spots.*

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TENDERFOOT

My Best Swim Photo & Essay Contest Winners In partnership with Speedo Philippines, a total of seven winners were selected last May 13 for the three categories: Best Essay, Best Photo and Most Likes. The Chosen Ones received gift certificates from Speedo, Hawkbag and Bert Lozada Swim School.

Contestants were asked to share their “best swim” experience, focusing on the pleasures of swimming or feelings of wellness when in the water, and not just on competitive success.

Best Essay Winner: Jose V. Tuason “I didn’t swim because I want to be fit or because someone told me to. It’s MY CHOICE. My best swim experience was when I got over obesity. I once drifted into an unhealthy lifestyle that made me fat and lethargic. After realizing the importance of fitness, I swam back and returned to a healthy lifestyle. It took a lot of hard work but it sure was worth the effort. Swimming is my first sport and it feels good to glide through the water once again with ease just like in my early days.”

2nd Place Essay Winner: Nelson Pedro

3rd Place Essay Winner: Rodson Vitug

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AUGUST

Calendar

of Events

Most Likes Winner

SWIM PHILIPPINES

Best Photo Winner: Mari Glycel So

Best Photo Winner: Darlyn Barilea

Best Photo Winner: Jasmine Ting

(based on Swim Philippines’ Facebook Page): Edward dela Cruz

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SPEEDO NAGT Series-4th Leg (CDO)

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Filinvest STK Festival (Palms Country Club, Alabang) 7th Asian Age Group Swimming Championship (Palembang, Indonesia)

12-22 Universiade 2011 (Shenzhen, China) 13-14 Ironman 70.3 Philippines (Camarines Sur) 17

FINA Men’s World Junior Water Polo Championship

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Water Polo Final Evaluation/Try-out (RMSC, Manila)

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G-League Short Course Leg 1 D-League Short Course Leg 1

Swim Fast

Reducing drag for a more effective propulsion in the water

By Keshia B. Fule (With inputs from Remyr Angeles, Certified Level 2 Swim Coach and Accredited Level 1 Strength and Conditioning Coach)

M

any triathletes are wary of going fast during the swim leg in triathlon.

Primarily, it’s because most people who take up triathlon did not come equipped with a swimming background, so there’s a risk of wearing out the body early on in the race and not having enough energy to spend in the succeeding legs—bike and run—which most people find a lot easier.

Aspiring for a faster swim time should not be limited to those with swimming foundation only. In fact, swimming may be the most technical discipline in triathlon for many, and if learned and performed correctly and efficiently, it’s actually the easiest on the body (zero impact). It could also have an effect on your performance and positioning, not only at the start of the race, but in your over-all performance as well.

Effective Swimming Swimming fast means swimming a certain distance in the least amount of time. Just being fast isn’t ideal, especially since triathlon is an endurance sport, comprised

of accomplishing two more challenging disciplines right after.

This is where efficiency comes in. Swimming efficiently means swimming a distance in the same

amount of time but with lower energy consumption. The key is to swim with as less effort as possible, all while still being able to maximize the forward motion.

Minimize to Maximize To begin with, you must know the culprit behind what limits speed—DRAG; what usually causes drag and how to minimize it:

Poor technique

Weak Core

Body Shape

(dropped shoulders and hips, poor body alignment) solution : Balancing and making the body longer. An effect called “body torque” explains why our feet and legs tend to sink due to our body composition. Increase in torque also means an increase in energy cost for swimming, which causes the greatest amount of drag. So by reducing torque or balancing the body, the hips and legs ride as high as the upper body. Lengthening the body—by making sure that your shoulders and hips are aligned at the water line—is another key to reduce drag.

solution: Core strengthening. The

solution : Proper diet and workout. While this is not as imperative as the first two mentioned above, it doesn’t hurt to aspire for that “swimmer’s body”—the classic V-shaped, broad shoulders and lean, defined abdominals and muscles.

Michael Phelps physique is one example of the ideal swimmer’s body—long and lean. But you don’t necessarily need to be tall or swim as often to attain this.

Eating healthy and doing the right workout are two ways to help you achieve this. In addition, a lean body—as opposed to a body builder’s bulky muscles—is more ideal for triathletes too!

preceding technique would only be effective or done properly by engaging the core. Since majority of the force produced in swimming are done with the shoulders and trunk, swimmers tend to rely on them too much which often leads to problems like poor posture, lack of flexibility, poor stroke mechanics, lack of back strength and the more common swimmer’s shoulder—which results to poor technique. Strengthening the core generates power in integrating the proper stroke technique more consistently throughout a certain duration.

Suit Up! Suit Up! At a competitive level, drag becomes a key issue and can even decide the outcome in a race. This is why some swimmers shave their heads, arm and leg hairs, some even their facial hair, to reduce or eliminate any possibility of causing even the littlest amount of drag in the water. But for the rest who aren’t willing to go through it, especially if you’re not really looking to be Michael Phelps someday, here are some alternatives: Wear a cap.

There’s a wide variety of caps that you can choose from to suit your taste and comfort—mesh, latex or silicone.

Speedo 3D Fast Cap -100% silicone, designed for superior comfort and fit for racing and training -Available at Speedo, Bonifacio High Street Wear skintight suits. Some would find it hard to trade in their traditional, baggy swimming trunks in favor of tight, revealing swimsuits. Jammers (for men) and leg suits (for women) are the more conservative alternatives to the usual trunks and bikini swimsuits that you can opt for. Most swim brands have also developed their own version of suits that help reduce drag.

Speedo’s LZR Racer Technology.

A lightweight, fastdrying competitive suit that features a fully bonded construction for seamless movement through the water, and includes the LZR Pulse fabric, reducing muscle oscillation and skin vibration through powerful compression. Speedo LZR Racer Elite Jammer -Available at Speedo, Bonifacio High Street Arena’s Powerskin Technology. The range includes knitted and woven fabrics with a weight as low as 125 g/m2, and offers hydrorepellent surface treatment, optimal compression, minimum surface drag and low profile bonded seams, for superb stability and body alignment for a smooth glide through the water.

Arena Powerskin R-Evo Full Body Short Leg Closed Suit

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e l b u Do

LE P I TR

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T A E R TH SWIM PHILIPPINES

How a couple of swimmers ventured into a sport that’s three times the action B y jasmine shewakramani • P hotographed by pat mateo

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hat happens when two of the most talented young swimmers decide to step up their game and venture into a sport that keeps them on their toes in more ways than one?

Meet LC Langit, 24 and Nikko Huelgas, 19, two of the most promising young triathletes in the country. At an age where most young people would spend their time living it up, these two choose to stay healthy and happy by engaging in sports.

In fact, they’re so good at what they do, that from their varsity swimming background, they kicked it up a notch to become triathletes—and have become part of the national team, training under coaches like Dan Brown, Caloy Garcia, Melvin Fausto and Martin Carandang. The two multi-talented athletes have consistently been bringing pride to the country while setting an example on the good that being sporty can do in one’s life.

What made you decide to transition into triathlon when you are already successful in swimming?

LC: It was not stressful at all. I had fun in swimming and I still do. I feel at home in the water. I tried Triathlon because I like to challenge myself more and improve my swimming time. I also like trying new sports, and I think that’s why I got into triathlon. I get to run and bike in addition to my swimming background.

Hindi lang puro swimming.

Nikko: I wouldn’t say I am completely successful in swimming since I had always wanted to become a member of the national team. I was offered to become a member of the National Triathlon Team last January 2009, and eventually, I had reached that dream in 2010.

What’s the difference between swimming and triathlon in your opinion? Is it the training, the dedication and passion needed?

LC: The only difference is the sport itself.

I mean, triathlon is composed of 3 sports merged into one. Competing in the pool or open water and the road are the same--you need to be prepared, since the fastest time to touch the wall or cross the finish line wins. If you want to improve or excel in any sport you have to have dedication in your sport. There is no short cut. All great athletes go through pain and sacrifices in life.

N: In swimming, you have a specific schedule when you train with the team. In triathlon,

I sometimes have to train on my own since it’s a very flexible training schedule; you even have to adjust daily in unexpected situations.

Sometimes when you’re about to run in the morning, then it rains, you have to wait until it stops or else you might get sick. While waiting, I try to maximize my time by finishing other things that I haven’t done. Also, triathlon would be toughest sport I’ve committed to. I must train twice a day, whether it’s a school day or not. I have to be VERY disciplined.

There is a common mentality nowadays that college varsity is the end of the road for athletes, aspiring athletes, is this true?

How can you encourage them that varsity is not the end of a career?

LC: Definitely not, I have to be honest; yes it’s not easy to be a full time athlete as a career. However if you have an opportunity to represent your country, and compete in the sport that you love since you were a kid—plus at the same time you are paid to do it, I don’t see any problem. In the future, if someone asks me why I choose to be a fulltime athlete right after I graduated, I can say that there was an opportunity to do this, and I was happy I tried it. One of my coaches said that we triathletes are very fortunate to be in the team we are in, where can you find a job where you wake up in the morning to swim, bike or run and someone is paying you to do it as well as bring honor to our country.

N: Definitely NOT. Even when I’ll graduate from College, I’ll be surely going into full time triathlon and qualify for Olympics 2016 in Rio,Brazil.When we stop from sports, we eventually miss it. The body find itself craving for the exercide. But if

you keep depriving it, chances are, you will have symptoms for sickness from less or no regular exercise. I believe it’s NEVER too late to get into sports. For me, Sports is life, always is, and always will be.

What inspires or motivates you to do good in a sport?

LC: I think my specific goals in life push me to be the best athlete I can be My peers and off course my family who give me their unfailing support also inspire me to do my best.

N: What motivates me is the happiness and satisfaction that it brings. I train in the morning, I do my best at it, and afterwards I feel like my day is complete. It’s the first thing I think about in the morning when I wake up.

I really love sports, and I want to be the best at triathlon, so I always train hard and train smart. I am also inspired by the people who believe in me, the Filipino people, God, my family and my friends.

Why is living a healthy and active lifestyle important? What are the benefits and advantages?

LC: When you get old, you can still enjoy playing with your kids; you don’t have to watch them play, because you can’t catch up or your body is in pain already. You can spend more time with them. In the long run having a healthy body will make you happier. As a kid or young adult you can do anything to your body and engage in all the bad vices and still be in an okay shape but it will bite you hard in the future.

N: For me, It’s mandatory to keep an healthy and active lifestyle since health brings more wealth spiritually, and that can never be bought by money.

What valuable lessons have you learned through the years?

LC: Hard work pays off. It can be tomorrow or maybe 10 years from now, but it will. Always trust in the Lord.

N: It’s never too late to get into sports. Always keep making goals. Dream big, work hard on it, and in the end, you will reach that goal of yours. It’s normal to fail, but it’s an option to quit. You have to believe in yourself, in others, and in the Lord.

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FEATURED SWIMMER feeds us needles,” Marc reveals. “My mom asked me once before if I ever thought of quitting (training) at PCEAS, and I told her that ‘every day, after each hard work, I would think of giving up’.”

When asked why he remained to this day, “It’s because every day I also decide to keep on going,” Marc simply answered. “I motivate myself by thinking of the possibilities I may get if I continue to swim my heart out.” He was also quick to tell his parents that “when presented with an opportunity, its best to take it lest it doesn’t come again.”

It would seem that Marc’s hard work, passion and perseverance for the sport paid off, after bagging three gold and silver medals in the Arafura Games held in Darwin, Australia last May 8 to 11—which also happened to be his first international swimming competition. He even managed to break the long-standing age group record in the 200m individual medley event.

So what’s next for Marc? He’s currently training for the Asian Age Group Swimming Championships to be held in Indonesia this September. “I’d [also] love to see myself in the Youth Olympic Games first, then the Olympics later,” he adds. By the looks of it, anything is possible for this young prodigy.

The Wonder Kid

Unlike any other eight-year-old, Marc already knew what he wanted to do—swim. After seeing kids train with a coach while visiting a resort, he told his parents that he wanted something like that.

Marc PADERON never stopped training since.

By Keshia Fule

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t’s no surprise that swimming was something Marc would be great at. The water sport has always been a family favorite activity and he got his first taste when he was just five months old. According to his supportive mom, Geeo, “He immediately waddled and floated in the water. From then on, it was difficult to get him out.”

Upon convincing his parents to formally train with a team when he was eight and winning in numerous local competitions, Marc proved to have a promising career in swimming. After seeing him swim the 200m freestyle during the 2009 Palarong

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Pambansa, Head Coach, Carlos “Pinky” Brosas, recruited him to train at the Philippine Center of Excellence in Aquatic Sports (PCEAS), where he shares the pool with some of the country’s top swimmers, including Jasmine AlKhaldi and Jessie Lacuna, to name a few.

Despite what the opportunity presents, “staying alive and enjoying life at PCEAS”, came as a huge challenge for the aspiring athlete in the beginning. Geeo admits that she and her husband were also “hesitant at first”,since it meant letting Marc live on his own. “At PCEAS, we train like hell! Our coach

Athlete’s Profile Marc Artemius Joseph Obra Paderon age : 14 date of birth : November 8, 1996 place of birth : San Fernando City, La Union current team : La Union Bullsharks coaches : Isagani Corpuz, Pinky Brosas, Rose Rodriguez, Lianne Marquez school : Trace College, Los Banos, Laguna height : 5’8” weight : 61 kgs favorite events : 200/400 IM, 200 Backstroke, 200 Butterfly and 100 Breaststroke idols : “Teofilo Ildefonso, an Ilocano like my roots. I also look up to my older bros at PCEAS and get inspired by Jessie Khing Lacuna, Banjo Borja, Joboy Gonzalez, and (Fil-Am) Daniel Coakley.” fun facts :

Marc was named the 8th Pinoy Sports Idol—a reality-based competition aired in NBN4, featuring young, talented athletes in the country—back in 2009.

Other than school work and swimming, Marc also plays the guitar and likes to surf when given the opportunity.

FEATURED TEAM Tri it for yourself!

Here are some annual events perfect for kids and beginners, who are looking to get their first taste of the triathlon (or aquathlon) experience in a competitive setting.

Multi-Teams

Swim teams and club coaches sound off on why they’re into the multisport hype!

PCA Stingray “Aquathlon, since incorporated with running, is actually a good cross-training for swimming,” according to Head Coach Luica Dacanay. “The event is also a change of environment for the swimmers so they get to have fun and bond at the same time.” f u n fa c t : Current champion national triathlete, LC Langit, started out as a swimmer for the PCA Stingray and De La Salle University—winning in the UAAP, various national competitions and even represented the country in international competitions— before shifting to triathlon. Former national swimmers and national triathletes’ Emmanuel Quilala and Josephine Pilapil also swam for the PCA Stingray. why tri ?

St. Stephen’s Killer Whales Head Coach Berna Narag insists that “it’s good to get swimmers involved in

why tri ?

other sports so that they wouldn’t get tired of the usual swimming routine and expose them to other sports that they can do.”

Alabang Gators “It helps develop endurance, flexibility and mental toughness, as well as strengthen different muscle groups to prevent injuries,” according to head coach JS Sampan. t r i a t h l e te s p ro d u ce d : Mimi Lucas (currently with the Fitness First Tri team), Jenny Guerrero why tri ?

Lake City Swim Club Head coach Jayvee Villagracia joins marathons and triathlons himself, and encourages his assistant coaches and swimmers to join aquathlon events during their off-season, to prevent them from getting burnt out, as well as, to promote an active and healthy lifestyle.

WORDS FROM THE EXPERT “It’s another venue for them to use their swim skills. Swimmers also run during the off and competitive seasons in order to build their aerobic base. Given this, competitive swimmers are most likely to bring the race home compared to other kids. Kids love to race, so we give them every opportunity to do so.”

-Anthony Lozada WSCA Certified Level 3 Coach, CEO of the Bert Lozada Swim School, and Triathlete.

Open to kids aged 6 to 14 years old, the Alaska Ironkids Philippines is the local and junior version of the international triathlon series, Ironman. Categories include run, aquathlon and triathlon races, wherein the culminating triathlon race is held at the CamSur Watersports Complex, during the Ironman Philippines triathlon weekend event.

Speedo National Age Group Triathlon First held in Cebu and Alabang in 2003, it is the longest running age group triathlon series in the country. Designed for age group (recreational or nonprofessional) athletes, the races allow a participant to compete with athletes in the same age bracket. While most legs showcase a sprint distance (less than the standard 1.5k swim40k bike-10k swim), mini-sprints, Super Tri Kids races, and standard distance events are offered to suit all level/manner of a triathlete.

This event— which helps raise cash for the Saint Jaime Hilario-La Salle School Scholarship Fund in Bataan—attracts the country’s top triathletes. Held in the scenic Ayala Alabang village, it’s also a perfect venue for beginners and kids, with side events such as the Aquathlon, Super Tri Kids and the Beginner’s Mini Sprint.

This family-friendly event, organized by the Ateneo Varsity Swim Team, is held during the team’s off-season (March) as a way to promote swimming and healthy living. Categories include the Aquathlon Classic, Lite and Relay.

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BE SEEN TRI EVENT

Going the Distance Fuelling tips for distance swimmers and triathletes

By Harvie de Baron

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t is a known fact that, on average, endurance athletes consume inadequate calories, over rely on protein and fat, and under rely on carbohydrate for optimal performance. In terms of nutrition endurance athletes also often train in ways that do not mimic competition. For example, runners rarely consume beverages every 5km during training although it is a standard protocol in long distance runs, making it difficult to fully adapt to their competitive environment.

Distance swimmers are unique endurance athletes in that they spend an enormous amount of time during training in the water – a lot of time to yourself with no one to talk to.

As such, when training, they need to optimize carbohydrate storage and hydration levels before, sustain carbohydrate delivery during, and replenish carbohydrate to enhance muscle recovery after daily workout sessions and competitions.

low intensity activity. The more intense the activity the more quickly the fuel stores run out. And if you train on a daily basis, I would recommend that you constantly take in carbohydrates preferably in liquid or gel form to be able to maintain the intensity and quality during each session. If you have to chew it, it will take time to digest and be converted for fuel and thus will probably not be used during your training sessions.

Importance of Fats, Proteins and Carbohydrates Fat – A certain amount of fat is needed to ensure a sufficient energy, nutrient intake and body function. Fat is a highly concentrated fuel that does nothing to improve athletic performance, body composition, or weight when taken in excess.

Protein – is so important for building muscle, maintaining tissues and for making hormones and enzymes that burning it up as a fuel is wasteful.

Carbohydrate – Carbohydrate is the main source of fuel for muscular activity, and the higher and the longer the intensity. Even low-intensity exercise that derives most of its fuel from fat still requires some level of carbohydrate for the complete combustion of fat. When carbohydrates in the body run out, the athlete stops performing. Therefore, understanding how to keep carbohydrate from becoming depleted should become the major focus of an athlete’s nutrition practices. Sustaining carbohydrate sufficiency is problematic because, unlike either protein or

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fat, humans have limited storage capacity for carbohydrates.

Before exercise Take a very light snack, focusing in on complex carbohydrates and a small amount of protein, preferably no fat, two to three hours before exercise. This allows the snack to be digested and carbohydrates to be converted into glycogen ready for the muscle to use as energy. Low carbohydrate levels in the muscle results in exercise fatigue. So, not fuelling before a workout will definitely affect the quality of your workout.

I would also recommend on building a habit of eating before exercise and finding out the type of snack that works best for you.

During exercise In general our bodies have fuel (glycogen) stores that is good for about 90 minutes of

After exercise Once you’ve finished training, you’re still not finished with training! How well you recover today will be a huge factor in how well you perform tomorrow. Exercise causes physical stress on the body, you will feel depleted and weak after a good workout. It is after the workout that you must eat carbohydrate (initiates the recovery process) and a small amount of protein (rebuilds the damaged muscle) to allow your body to recover and rebuild itself. Exercise that is not supported by a proper recovery plan will yield negative results such as injury, chronic fatigue, soreness and poor health. All these negative results are cumulative. You might not feel it on the second or the third day of training but as time goes by your body will breakdown and you don’t want that to happen so close to what you are training for.

Most distance swimmers and triathletes focus on training and technique to get the best out of each stroke but very few focus on nutrition. Proper nutrition before, during and after is the difference between a good race and great race. You decide what you want.

About the author: Harvie is a businessman by profession and a sports nutritionist by passion. He completed his Diploma in Sports Nutrition from Oxford College with high merits. At present, he helps people from all walks of life achieve their weight goals with his sustainable system program.

BE SEEN TRI EVENT

Century Tuna Animo Sprint Triathlon 2011 June 11-12, 2011

Photos taken by Pet S alvador and S arita Z afra of Chili Grass

DLSZ Pool and Narra Park, Ayala Alabang Village

Adult Aquathlon Overall Male

Overall Female

1st

Guzman, Martin Lawrence

1st

2nd

Divinagracia, Joannie

2nd

Sanchez, Hanna Miel

3rd

Pertierra, Eduardo

3rd

Salandanan, Cassandra Michiko

Fule, Keshia Emmaline

Super Tri Kids Overall Boys

1st

Overall Girls

Koh, Pio Santino

1st

Fontillas, Juanne Keyanna

2nd

Natividad, Ken Lexer

2nd

Reyes, Paula

3rd

Samson, Ezekiel Noel

3rd

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BE SEEN TRI EVENTS

TRAIN LIKE A TRIATHLETE: B eg i n n e r's E d i ti o n (Part 2)

Done with the basics? Time to step up your work load! By LC Langit

M o n day

Kimberly Uy

Axel Ngui

Monica Padilla

Ken Uy

(AM) RUN: Sprint: 20-30minutes Standard: 30-45 minutes *Keep it steady and sharp (PM) SWIM: 100m- Swim Free, 15 sec. rest 100m- Kick Free, 15 sec. rest 200m- Swim Free, 15 sec. rest 200m- Kick Free, 15 sec. rest 300m- Free w/ Pads/Pull, 15 sec. rest 300m- Kick Free, 15 sec. rest 400m- Free w/ Pads/Pull, 15 sec. rest Sprint: 12x50m- Swim Free Odd: Easy, 15 sec. rest Even: Fast, 30 sec. rest Standard: 10x25m- Swim Free Odd: Easy, 15 sec. rest Even: Fast 200m cool down

Tu es day Sean Tan

Patricia Manuel

Gio Palencia

Celina Gonzalez

Speedo Senior National Long Course Swimming Championship July 21-23, 2011

Rizal Memorial Sports Complex Ariana Herranz

Johansen Aguilar

(AM) BRICK [bike and run after]: Sprint: 1hr- 1hr 30mins. Aerobic Pace or below Race pace 5 mins run after bike Standard: 2hrs- 2hrs 30. Aerobic Pace or below Race pace 10 mins. Run (PM) SWIM: Sprint: 400m warm up Free Swim 20x25m- Drill Free, catch-up 400m- Free w/ fins 15 sec. rest, moderate pace 2x200m- Free w/ Pads/Pull, 30 sec. rest at moderate pace 200 Cool Down Standard: 200m warm up free 10x50m- Drill Free, catch-up 6x200m- Free w/ Pads/Pull, 20-30 sec. rest at moderate pace 400m- 100 Fast/100 Moderate continuous 200m Cool Down

WEDNES DAY

(AM/PM) REST: TRAINING IS OPTIONAL. Do either one or two of the training options: Gym training strength and conditioning like core training 15 mins- 30 mins easy run 1km swim recovery 1hr to 1hr 30 bike ride (20-30 mins high intensity)

200m breaststroke winners with Speedo Philippines’ Mayleen Valentino

Team Standing: 1st Ayala Harpoons Swim Club 1,082 points 2nd Makati Skipjacks Swim Club 780 points 3rd Lake City Swim Club 347 points

Clarence Lambino

Rafael Sta. Maria

THURS DAY

(AM) RUN: Track Oval Warm up: 3 loops jog 2 loops in-outs (100m straight speed up, 100m bend easy) Sprint: 10x1 loop moderate with intensity just below race pace, 20 sec. rest (push last one) Jasmine Ong

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SWIM PHILIPPINES

Karl Alvero

Banjo Borja

Jaycen Cruz

Standard: 10x1 loop jog, 15 sec. rest 10x1 loop at moderate or just below race pace intensity, 20-30 sec. rest 2x1 loop fast, 60-90 sec. rest (PM) SWIM or BIKE (Optional Recovery) Sprint: 1km Swim continuous Sandard: 2km Swim continuous 1hr to 1hr 30 maximum easy ride

FRIDAY

(AM) RUN: Sprint: 15-20mins.

Standard: 30-45mins Keep it steady and Sharp Run easy if not feeling good (PM) SWIM: 100m- Swim Free, 10 sec. rest 200m- Swim Free, 10 sec. rest 300m (2x100 Kick Free, 10 sec. rest and 100 Swim Free) 400m (4x100 Swim Free continuous at Easy, Moderate, Medium and Fast) Sprint: 10x50m- Swim Free Odd: Easy Even: Fast, 20 sec. rest Standard: 10x100m (50 Fast/50 Easy, 20 sec. rest) 12x25m- Odd: Easy, 20 sec. rest Even: Fast 200m Cool Down

SATURDAY

(AM) BIKE: Sprint: 1hr 30mins – 2hours Long steady Ride (much better if on a hilly route) Or base your ride in Mileage Total: of 20-35kms Standard: 2hrs 30- 3hrs (much better if on a hilly route) Or base your ride in Mileage Total: of 40-55kms (PM) SWIM: Optional Swim 400m -Warm up (200 swim/200 Kick free) 5x100m- Swim rest 10 seconds.

Easy recovery 300m- w/ Pads Free 100 Cool Down

S UNDAY

(AM) LONG RUN: Sprint: 45mins Standard: 1hr to 1hr 15mins (Easy and steady Pace. You can go longer, just not above 1hour for sprint, and 1hr 30 for standard.

Start by walking the first 10mins then jog the whole way. Don’t forget to stop for water.) *For Sprint (750m Swim/20km Bike/5km Run) and Standard (1.5km Swim/40km Bike/10km Run) Distance Triathlon

**LC Langit is a member of the Philippine Triathlon Team since 2003, a 3-time Asian Aquathlon Champion (2009-2011), and a former national and champion swimmer.

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SWIM PHILIPPINES