Endurance Sports Issue 15

CLAIRE ADORNA, NIKKO HUELGAS, AND KIM MANGROBANG LEVEL UP AND DREAM BIG

EXPERT BIKE TWEAKS YOU CAN DO

ISSUE 15 | SEPTEMBER 2015

PLUS: FEATURED MTB TRAIL: EL CENTRO CIUDADES BIKE PARK | SOS REHYDRATE: YOUR NEW HYDRATION PARTNER

WITH AUGMENTED REALITY FEATURE

WHAT IT TAKES TO GET FITTER AND FASTER

STAY FOCUSED

YOU CAN RUN 7K

CAN YOU SWIM 7K?

THE CHALLENGE OF THE CARAMOAN

OPEN WATER SWIM

PROVEN WAYS TO RAMP UP

YOUR TRAINING

YOUR BIKE MECHANICS SHARE THEIR TIPS

BETTER DAYS AHEADF O R P HIL IP P INE T R I A T HL O N

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Endurance Sports is published by New Leaf Multimedia Outsourcing Inc Room 204, 2nd Floor, Citimotors Building, Chino Roces Avenue corner Don Bosco Street, Makati City. No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Multimedia Outsourcing Inc. The views and opinions expressed in this magazine are not necessarily those of New Leaf Multimedia Outsourcing Inc. For comments, feedback, and advertising inquiries contact: [email protected] © 2014 New Leaf New Leaf Multimedia Outsourcing Inc All Rights Reserved.

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MESSAGE FROM THE EDITORS

02 GEAR GUIDE

04 EXPERT ADVICE

06 NUTRITION & DIET

08 RECOVERY

10 STRENGTH & CONDITIONING

12 COVER STORY

16 FEATURE

17 MOUNTAIN BIKE

21 RACE RECAP

23 EVENTS

22 EVENT LISTINGS

e d i t o r i a l t e a m i

TIRSO JESUS PARPAN IIIpublisher

JAYMIE PIZARRORAYMOND RACAZAcommunity editors

MIKKE GALLARDOcreative director

RAIZA CABUGWANGeditorial assistant

DARLANNE SUE ONGjr. art director, interactive editions

HARVIE DE BARON, KIKO ABANTE, ANI DE LEON-BROWN, DAN BROWN, MAAN PAMARAN, SAUL ANTHONY SIBAYAN, HERMIE NOCUM, RODERIC CALLA, JOHN REY BELARMINO, RENZO LERIOcontributors

s a l e s a n d m a r k e t i n g

LYCHELLE ANGKAREN ODCENADAjr. associate publishers

p r o d u c t i o n

EDEN BAYSICproduction director

MA. FRANCHESCA KATHRYN REYESproduction supervisor

f i n a n c e a n d a d m i n

FAITH PAGUIRIGANfinance and admin supervisor

MA. LEONORA MASAGCAdisbursement analyst

LITO TOLENTINOadmin assistant

CHARITO CIRIACOliaison officer

e x e c u t i v e i

TIRSO JESUS PARPAN IIIELIZABETH ANN CHAN PARPANdirectors

LURISA ANN VILLANUEVAchief operations officer

JAYMIE PIZARROTHEBULLRUNNER.COM

RAYMOND RACAZA @RAYMONDRACAZA

RUN.PH

IN THIS ISSUE:

STEP 1 DOWNLOAD the Free Layar app available in Android and iOS

STEP 2 SCAN the AR icon by viewing it at the center of your screen from a six inch distance between the device and the page

STEP 3 DISCOVER interactive content

We are all driven by the pursuit of excellence. Along the way we get to see fantastic athletes that are born from this passion. That passion often leads to national glory, and this year was exceptional. The whole country was ecstatic when we snagged two gold

medals, and a silver medal at this year’s Southeast Asian Games in triathlon. The dream doesn’t stop there. The grand plan is to aim for the Olympics in 2020. We are proud to feature Nikko Huelgas, Claire Adorna and Kim Mangrobang from the Philippine triathlon team in this month’s issue. They share their journey and aspirations with us. Nutrition is the discipline that athletes often overlook and this month we answer the question, “to meat or not to meat?” In our Strength and Conditioning section we talk about ways to ramp up your training from weekend warrior-mode. It’s time to level up. I’ll see you guys on the road!

As athletes, we’re on an endless quest for people or products that can help us improve our performance; naturally so, because no one wants to remain stagnant or mediocre. We want to go faster or longer, or just become better versions of our past selves.

This issue is all about leveling up. We present must-have gear recommended by our PRO triathletes and the best running shoes in the market. Coach Ani and Dan Brown give their expert advice on how to become a better triathlete. Our columnist and fitness expert Saul Sibayan lists the five qualities you need to boost your performance. Last but not the least, we feature the awe-inspiring experience of triathlete Lara Parpan at the Caramoan 7K Open Water Swim. Now that’s stepping it up a notch!

LEAGUE OF CHAMPIONS

L-R: Kim Mangrobang, Nikko Huelgas, Claire Adorna

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CONNECT WITH US!

Monica TorresPRO triathlete (Instagram: @monicaracestheworld; Blog: monicaracestheworld.com)

Nike Flyknit Lunar 3 These are my favorite training shoes. I’ve been wearing this model all year round. It’s lightweight but still has great cushioning with a neutral ride. It’s great for racing, especially for those who are looking for more cushioning than what a typical racing flat offers.

John Philip Dueñasrunner; running coach; triathlete

ASICS Foot ID It is important for triathletes to invest in the right kind of shoes and know when to use them. Training shoes must not be used for racing, and vice-versa. The Asics’ Foot ID technology is the best way to know what shoe is exactly right for you. This advanced 3D foot mapping system analyzes your foot through laser and micro cameras, then gives you a 3D scan of your foot to aid you in finding the perfect shoes to match your soles.

August Benedicto

former member of the Philippine Duathlon National Team;

three-time Cobra IRONMAN 70.3 Cebu Filipino Elite champ; two-time Challenge Philippines Southeast Asian champ; 2015 Challenge Camsur Southeast Asian champ

Polar V800 This not only helps keep track of your pace and heart rate, but it can also provide cadence and stride length details and help improve your technique. Just a piece of advice, though, if you use this on your race, don’t let yourself be overwhelmed by the numbers.

John Chicano Former amateur cyclist; member

of the Triathlon Association of the Philippines (TRAP); current holder of the fastest standard distance record in the country (1:55:37) earned from the 2015 Asian Triathlon Cup (ASTC)

Saucony Kinvara 6 & Saucony Nomad TR I recommend these models since they’re really comfortable and lightweight.

Polar M400 This one is very practical and less bulky than its counterparts in the market. I really enjoy using it on my runs to keep track of my pace, distance, and intervals. It can also be used as a bike computer. You can sync it with all your other Polar devices and keep track of your workouts with the Polar Flow app that’s downloadable into your computer, tablet, or smartphone.

Jenny Guerreroswim coach, Bert Lozada Swim School / athlete,

Alaska TriAspire Team

Garmin Forerunner 220 Most of my swim, bike, and run workouts are time-based. The Garmin ForeRunner 220 helps me track my workouts more efficiently, especially during interval sets. It also monitors the mileage I covered after training sessions. It’s lightweight and very user-friendly.

LC Langitone of the country’s top female elite triathletes; coach

Mizuno Wave Hitogami 2 This is the best running pair I’ve got. Even Spain’s champion triathlete, Javier Gomez Moya, uses it! I’m loving how lightweight and flexible it is too.

Maria HodgesIRONMAN 70.3 World Championships qualifier; ranked #4 in the 2014

IRONMAN 70.3 world rankings

Profile Design FC Hydration System I’ve been through a few different versions but this one has a perfectly placed watch holder and storage area for nutrition and other race essentials. With a 24 oz. or 32 oz. capacity, it’s great for long training rides and during race day. Garmin Forerunner 920XT I love its VO2 max estimate, race predictor, and stroke count features, among others, as well as its capacity to view text messages and send and receive emails.

PRO-APPROVED!CONSIDERING ON BINGE-BUYING NEW GEAR

TO OPTIMIZE YOUR TRIATHLON A-GAME? BEFORE YOU DROP THOSE HARD-EARNED PESOS,

HERE’S WHAT THE PROS HAVE TO SAY ABOUT THE LATEST ITEMS THAT HAVE EARNED THEIR SEAL OF APPROVAL.

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02 E N D U R A N C E S P O R T S | W W W . E N D U R A N C E . P H

ATTENTION SPEEDSTERS! FUEL YOUR RUNNING WITH

HIGH-PERFORMANCE FOOTWEAR DESIGNED TO RAISE YOUR A-GAME.

…YES, YOU’RE WELCOME!BY RAIZA CABUGWANG

Brooks T7 RacerFor the resolute runners out there, the lust-worthy T7 Racer are running shoes you can count on. This uber-lightweight legend has a streamlined, asymmetric upper that works with the foot’s anatomy to comfortably wrap your arch for a secure fit during the entire race. Brush off the bonk with the support of its steadfast microfiber overlays that provide support and flexibility.

Newton Distance S IVSqueeze in loads of zing to your run by stepping into a pair of Distance S IV—Newton’s new opus that’s a hybrid of speed and stability. Its Speed Trainer technology offers certified lightweight performance with added stability crafted for efficient running. Still undecided? Let its Action/Reaction™ technology and Extended Medial Bridge (e.m.b) features clear your clouds of doubt. The former provides exceptionally high responsiveness and cushioning while e.m.b renders more functional support for those with flat arches who overpronate.

Maxxed Flight 101 A real maximalist in generously providing exceptional features, this spiffy pair is designed with heel blades that give a spring-like feel when running, thus providing extended force and extra speed. Its mesh design allows utmost foot breathability and prevents strains and bumps. Along with its integrated TPU and Phylon outer soles that deliver grade-A cushion effect, you’ll enjoy your faster run in Flight 101s.Maxxed Flight 101

P3,500 | Sportshouse

Newton Distance S IVP7,995 | Runnr (Bonifacio High Street, Alabang Town Center, Cebu, and Trinoma), Toby’s Sports (SM MOA, Glorietta 2, Shangri-la Plaza)

Brooks T7 RacerP4,495 | Toby’s Sports, RUNNR, ROX and The SM Store

Toby’s Sports tobys.com • Runnr runnr.com.ph • ROX rox.com.ph • The SM Store thesmstore.com • Sportshouse sportshouse.com.ph

You may be gung-ho on defying the distance or conquering a complex course, but once your tissues, joints, and muscles start to go haywire, you’re well on your way to disaster lane. Don’t wait until you have to back off from your training or declare DNF (Did Not Finish). iTRACC Kinesiology Kit’s got your back. Water-resistant, organic cotton-made, and latex-free, the iTRACC Kinesiology Kit is the pioneer patented pre-cut tape in the Philippines, with nine various cuts to choose from—making it all the more easy to apply on your targeted body part. This colorful tape (it comes in green, pink, blue, yellow, black, beige, camouflage) multi-hyphenate, can even give over-the-counter pain relief patches a run for their money, as it promises to help improve posture, joint flexibility, and muscular function by restoring muscle balance, supporting and expanding soft tissue, and curtailing swelling.

With iTRACC Kinesiology Kit, it’s indeed no pain, all gain!

NO PAIN, ALL GAIN!iTRACC

Kinesiology KitP299 | Sportshouse

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E X P E R T A D V I C E OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

GOT A QUESTION? E-mail us at [email protected] or post on our Facebook page: facebook.com/endurancemagph

ANI DE LEON-BROWNHigh Performance Coach, Triathlon Association of the Philippines; athlete and coach, Unilab Active Health Elite Team; Certified Level 2 Triathlon coach, International Triathlon

Union; first ITU Certified Female Multisport Coach in the Philippines. www.anikarina.com

DAN BROWNEndurance sport coach; manager, Unilab elite team; Sports ambassador and consultant; coached Korean and Philippine national triathlon team; professional triathlete; [email protected]

What are the biggest differences in how an

age-grouper trains compared to a professional triathlete?

The main differences in training as an age grouper as opposed to a PRO lie in the volume of training

stress and the recovery process post-training. The PRO athlete has a lot more time in the day to commit to the training load. Taking the swim as an example, it is simply not possible to do an average day of cycling up to three hours, running, then swimming 4,000 meters, if you’re changing from Lycra into a suit and tie each day. Although each athlete’s ability to absorb training intensity varies individually, often the main difference is just the amount of volume the pro athlete will do. The second difference is in the recovery. This is where the age grouper’s training is compromised a little. They will get home after the morning session, quickly dive into the shower, do a few quad stretches whilst cleaning their teeth, then grab a banana as they rush out the door. Sound familiar? This sort of recovery, along with the working day stress makes it difficult to arrive at a 5 p.m. swim session ready with the energy to focus on each length of the pool. The PRO athlete takes care of the ‘little’ things that can make the difference. These are important recovery tools, such as feet elevation, sleep, nutrition, and mental space.

5 SMART TWEAKS TO MAKE YOU A BETTER TRIATHLETETIPS TO GET FITTER, FASTER AND STAY FOCUSED BY ANI DE LEON-BROWN

here’s no question to the amount of discipline and dedication that

triathletes give to their craft. Here are some triathlon advice on how you can level up on your performance. →Examine your goals and objectives for doing the sport. If your “why” is undeniably clear, then you will have a strong reason to jump out of bed to train each morning. Keep a reminder of this reason within sight, as a screensaver or something posted on your work area.→Formulate a working strategy, if possible with a coach. Triathlon is a year-round

sport and planning your season with key races, training build-up and recovery periods well will determine your success. We plan our athletes’ calendars for at least a year ahead, and some a couple of years ahead.→Stay on top of recovery and nutrition. Triathletes train really hard but tend to neglect these two important elements. We like to load ourselves with heavy work, but forget that we have to allow our bodies to absorb it. You can’t perform well without ample rest and sleep. If you want to be a serious athlete, then you have to learn to prioritize this over late nights. It’s as simple as that.

→Nutrition is key to fine-tuning your body. It can spell the difference between a mediocre performance and an outstanding finish. You cannot maximize your potential in both training and racing if you eat haphazardly.→Last but not the least, make sure you have fun and enjoy what you do. There are so many reasons I love being a triathlete. Sure, it’s a lot of hard work, but the benefits are tremendous. If it reaches the point where training starts to feel like a chore, it’s okay to step back a little bit and take time off. Don’t stretch yourself to the point of burnout, or worse, to permanent injury.

Triathlon is a year-round sport and planning your

season with key races, training build-up and

recovery periods well will determine your success.

OGIO 4.0 — YOUR BACKPACK LIFEHACK!Planning to carry loads of training or race essentials today? Carry on! Ogio’s 4.0 Athletic bag’s got your back. A real boon for folks who are always on-the-go, this tote is all about spoiling you rotten, as it can effortlessly transform from a duffel bag to a quick-carry pack in a jiffy. Having hideaway pack style shoulder strap system, it allows you to bring the bag securely and comfortably at your back, thus letting your hands free to do other stuff. Packed with practical partitions such as a large main compartment, a ventilated mesh shoe container, and nutrition-specific organizer — you’ll never run out of pockets to fill for your necessities.

OGIO 4.0 Athletic BagP4,300 | Available in selected Chris Sports outlets

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N U T R I T I O N & D I E T E AT I N G R I G H T > M A I N TA I N I N G H E A LT H Y B O DY > R E C I P E S > LO A D I N G U P > H Y D R AT I O N

HARVIE DE BARONA triathlete of 10 years, is the founder of The Baron Method. He formalized his love for Sports Nutrition through a diploma from Oxford College (with high distinction)

www.baronmethod.com • [email protected]

POWER MEALSMEAT-FREE ALTERNATIVES THAT PACK MUSCLE-BUILDING PROTEIN MINUS THE UNHEALTHY FAT BY HARVIE DE BARON

To meat or not to meat?Meat has always been the go-to source of protein for building muscle. Meat—chicken, pork, beef, turkey, veal, lamb, and the like—is good but only because it’s loaded with protein, but because it keeps satiety levels high. Meat, in general, is also more calorically dense than protein substitutes. But, on the flipside, commercially grown meat is also known to raise our body’s bad cholesterol levels. Most popular meat cuts are also high in fat which may lead to lifestyle diseases. Commercially grown livestock are injected with a slew of antibiotics, hormones, even strong asthma medicine, to hasten growth, enlarge their sizes, and turn in better profit. It’s no wonder why people search for organic or meat-free alternatives with muscle-building protein that are at par with “real” meat.

Going meat-freeWhether you are going meat-free or planning to use meat alternatives as protein sources, the best time to put protein in your body is right after a training session. Your body is at it’s most receptive during this time because muscles need repair. The best way to put in protein is in liquid form. Whey protein shakes quickly assimilate into the body without having to go through much digestion. As for meals, here are some worthy options to meat without compromising protein quantity and quality:

LEGUMES & BEANS Peas, monggo, lentils, edamame (soy beans) are packed with protein. You can add these to salads and stews for additional protein. One cup of the humble Monggo has 49 grams of protein.

QUINOA Quinoa is a popular rice substitute that has 24 grams of protein per cup. It’s great with salads or can be cooked as a faux rice bowl. Just add your favorite veggies, herbs, and season to your liking.

NUTS & SEEDS Almonds, chia seeds, hemp seeds, sunflower seeds, etc. are great sources of protein. Spread some almond butter on your banana, or add hemp/chia seeds to your fruit smoothies for the added protein power.

GREEN LEAFY VEGETABLES Surprise, surprise! Green leafy vegetables are actually great non-meat protein sources. For example, two cups of raw spinach is 2.1 grams of protein while 1 cup of chopped broccoli contains 8.1 grams of protein.

TOFU At 20 grams of protein per cup, tofu is another meat-free protein source that is a favorite of vegetarians. When prepared right, it is a great meat alternative because of its texture.

The best way to put in protein is in liquid form. QUINOA SALAD

I N G R E D I E N T S:2 cups cooked quinoa½ cup steamed and shelled Edamame1 ½ cups baby arugula leaves1 cup shredded corn (shredded from cob, do not use corn in a can)¾ cup cubed ripe mangoes½ cup toasted cashews (or any nuts of your choice)½ cup orange juice1 Tbsp balsamic vinegarsalt and pepper to tastefreshly shaved Parmesan cheese or 2 tsps nutritional yeast (instead of cheese)

P RO C E D U R E: • Combine ingredients 1 to 5 and mix well. Combine orange juice, balsamic vinegar, nutritional yeast (if not using cheese) salt and pepper to make a light dressing.• Toss mixed quinoa, etc., with dressing. Top with freshly shaved Parmesan cheese (optional) and serve.

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R E C O V E R Y I N J U R Y P R E V E N T I O N > R E S T > R E L A X AT I O N > S E A S O N B R E A K S > D O W N T I M E

WHY YOU NEED A COACHTHERE ARE GADGETS AND NUMBERS TO GUIDE YOU, BUT YOUR COACH IS KEY TO FINE-TUNING YOUR TRAINING AND EXTRACTING YOUR BEST PERFORMANCE. BY SAUL ANTHONY I. SIBAYAN

here are certainly no secrets when it comes to getting fit. Whether you are a professional

athlete or recreational athlete or newbie, you’ll have to constantly push yourself—the right way. If you have a coach, it’s important that you’re both on the same page. Your coach is trying to maximize your aerobic capacity (engine), which is your ability to ride close to your limit for as long as possible, as well as fine-tuning the engine (threshold work), and trimming the bodywork (improving power-to-weight ratio). Technology has its advantages. It brings screens of numbers and colorful charts, important metrics and powerful software for riders and coaches to endlessly pore over. However, these are not what make a successful endurance athlete.

You may have the gadgets: a GPS (global positioning system) watch (for running and swimming), a power meter (for cycling) to measure intensity and relate it to your Functional Threshold Pace (running and swimming), and Functional Threshold Power (cycling). But you still need the coach to interpret and utilize it for you. Coaching is not principally just science but also an art. Your coach needs to know your goals and ambitions, your preferences, and other commitments that have more priority than training, like your family and career. The art of coaching has a psychological aspect that no amount of technology and data can replace. Coaching is about getting the best out of a client or athlete. And the most important factor in

achieving your goals isn’t about your heart rate, pace, or power at threshold, but the relationship that exists between you and your coach. According to Coach Paolo Slongo of Astana Pro Cycling Team, “The relationship between a coach and athlete needs a mix of skills. But the most important elements, as far as I’m concerned, are confidence in each other, dialogue, and honesty.”

Your coach tries to maximize your aerobic capaciy (engine), which is your ability to ride close to your limit for as long as possible, as well as fine-tuning the engine (threshold work), and trimming the bodywork (improving power-to-weight ration). SOS REHYDRATE

SUPPLEMENT There’s a slew of sports drinks and electrolyte supplements in the market, but we’re raving about SOS Rehydrate, a citrus-flavored supplement you just add to water, shake, and drink at regular intervals to replace lost electrolytes during long workouts. We got to try several packets of SOS Rehydrate on a long bike ride up to Sierra Madre sometime in August. We loved the taste—even after our drink—three 4.8-gram packets of SOS (at only 13 calories per packet) mixed with 750 ml of water—had lost some of its coldness, the drink still tasted fresh and palatable. What’s more, combined with our nutrition (peanut butter sandwiches), we felt energized going up the sticky stretches, and, despite the heat, had enough power in our legs to make the ride home intact. We think it’s SOS Rehydrate’s quick absorption capabilities that deliver the electrolytes when needed. Among the pros endorsing this supplement are US professional race car driver Scott Dixon, Australian champion surfer Josh Constable, and ultra runner Eric Orton.

—Lara Parpan, triathlete

SAUL ANTHONY SIBAYAN is a faculty member of the SportsScience Department of the University of Santo Tomas-College of Rehabilitation Sciences.

He had his internship at the Exercise Physiology Laboratory of the University of Alabama in Tuscaloosa and has a Master in Sports Science degree from the United States Sports Academy. He is a certified Tactical Strength and Conditioning Facilitator through the national Strength and Conditioning Association.

SOS Rehydrate supplement(SRP) P500 per pack of 10 4.8-gram sticks

Available at The Brick Multisportstore, McKinley Hill, Taguig City; Primo Cycles,

Burgos Circle, Bonifacio Global Cityemail: [email protected]

Soar high up the runners’ ranks with heaps of help from Soleus GPS Fly’s cluster of captivating features. This Soleus opus displays speed, distance, pace, and calories burned. Its eight-hour battery life, coupled with three lines of customizable data, a 100-lap memory, automatic lap splits, and 30 run data storage, will definitely come in handy in your next race or training.

TRAIN WITH: SOLEUS GPS FLY

SOLEUS GPS FLYP6,150 | L Timestudio, Timegear

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GOING FROM ZERO TO HEROPROVEN WAYS TO SAFELY RAMP UP YOUR TRAINING BY SAUL ANTHONY I. SIBAYAN, MSS, TSAC-F

S T R E N G T H & C O N D I T I O N I N G F L E X I B I L I T Y > R U N N I N G D R I L L S > S T R E N G T H & CO R E E X E R C I S E S

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ith the rise in numbers of participants joining endurance events in the last decade, there’s no doubt that more people

are embracing the active lifestyle and paying attention to exercise, diet, and their overall health. Progressing from weekend warrior to a committed multisport enthusiast however, demands some key adjustments in training, nutrition, and recovery. Here’s what it takes:

CONSISTENCY THE PROBLEM: There are other commitments that need most of our time and attention. This makes it hard to find time to train. When valuable free time appears, we tend go crazy and squeeze in as much kilometers or hours as possible. This can lead to injury or decrease the quality of your training performance. THE FIX: Accomplishing small but consistent amounts of training during the weekdays is far better than putting all your energy into one day over the weekend. Keeping a regular training schedule, and being persistent in observing it allows your body to better adapt to the intensity.If you are persistent, you will get it. If you are consistent, you will keep it.

PROPER TRAINING PROGRESSION THE PROBLEM: Getting stuck in a plateau, not seeing gains in your training efforts may have something to do with the kind of training program you have, or don’t have. THE FIX: To adapt to the training stimulus, exercise workload must be gradually increased with intermittent periods of rest and recovery. The increases are usually five to 15 percent over

time. This helps prevent overtraining and injury, and provides enough stress to allow adaptation to occur.

A PERSONALIZED RACE CALENDAR THE PROBLEM: With races filling up the yearly calendar each week, the convenience and your enthusiasm make it easy to fall into the trap of signing up for as many as you can. But you need to be picky with the races for you to be at your best health and fitness levels to achieve your goal—whether it’s getting on the podium or beating your personal record. THE FIX: Treat each race differently by categorizing them into “A,” which you consider as the race with the highest priority, or “C,” as the least. In this way, you don’t push yourself too much during each race which can lead to overuse injuries and overtraining. Getting a certified coach is important as he or she can help you plan for these races, assess your progress properly, make changes to your training program, as well as explain what’s happening to your body because of training, and can also maximize your potential as you manage your time with training, a day job, and other commitments.

ENOUGH FUEL AND HYDRATION THE PROBLEM: Heat illness has always been an issue for everyone living and training in a tropical country. A two percent drop in body weight will decrease both mental and physical performance which are both components for athletic potential. Depletion of your glycogen stores may lead to low glucose (blood sugar) levels during high-intensity aerobic exercise. “Bonking” or “hitting

the wall” is described by endurance athletes as the sudden sensation of fatigue and loss of energy due to fuel deficiency. THE FIX: Carbohydrates are the most important energy food for exercise because it can be used by both the lactate system and aerobic system. The optimal range of carbohydrate ingestion is 60 to 90 grams per hour. If athletic activity is greater than 60 minutes, you should drink fluids with carbohydrates & electrolytes. A sports drink is formulated to be absorbed fast into your system. In sweat tests done in the Philippines in 2011, the average sweat rate of male Filipino endurance athletes was 1.21 liters per hour, while female Filipino endurance athletes on the other hand lose 0.65 liters per hour. The right nutrition strategy for optimal recovery should be taken within 45 minutes after intense workouts. This strategy focuses on the 3 R’s:→ Refuel with both simple and complex

carbohydrates→ Repair through lean protein; and→ Rehydrate with low caffeine and other diuretics.

ENOUGH RESTThe objective of training is to cause the body to adapt and manage the physiological stresses of competition. Training stress is a training load given to the body that challenges its current state of fitness.

THE PROBLEM: Many of us struggle with the idea of training less and having a rest day or an easy week, thinking that they might lose fitness. Instead, they go for long and intense workouts which cumulatively overloads the body. This can cause exhaustion, a decrease in performance quality, and overtraining. THE FIX: You should remember that overload happens during workouts, but adaptation occurs during rest and recovery. This is known as “overcompensation.” After a hard workout or training week, an inclusion of a recovery day or easy week can promote a greater-than-normal training adaptation phase called “supercompensation.” Consulting a knowledgeable coach, following a science-based training plan, practicing time management, eating and hydrating adequately, and recovering properly are all necessary to reach your personal goals. Keep these in mind and you’ll soon see quality gains in your performance, and a happier and faster endurance athlete.

Tracking power output and hear

rate will allow you to train

more effectively and efficiently.

With the right training program and training load

(pink line), you will produce

consistent increases in

fitness (blue line). This

ensures you train enough,

recover properly and still be

fresh (grey bars) for your race and improve

performance.

Accomplishing small but consistent amounts of training during the weekdays is far better than putting all your energy into one day over the weekend.


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COVERSTORY

THE PHILIPPINE NATIONAL TRIATHLON TEAM AND

COACH ANI DE LEON-BROWN AREN’T RESTING ON THEIR

SEA GAMES LAURELS. HERE’S WHAT’S IN STORE.

BY MAAN D’ASIS PAMARAN | PHOTOS BY JIJO DE GUZMAN

It wasn’t just the triathlon community but the entire nation that was ecstatic over the triple wins snagged by the Philippine Tri Team in the 2015 Southeast Asian Games in June. Our athletes dominated and brought home the country’s first gold medals in this year’s games, proof of their years of dedicated training. Team Captain Nikko Huelgas triumphantly crossed the finish line in 2:04:32. Triathletes Claire Adorna and Kim Mangrobang, claimed the gold and silver medals, with their respective stellar finishes of 2:13:08 and 2:14:26.

MOVING FORWARDBut even after the accolades, the three pursue bigger dreams: The Olympics in 2020. The SEA Games were a good start and the three are now working even harder for the Olympic qualifiers to be held in the next few years in the runup to the Tokyo Olympics 2020. “With the SEA Games, they did not need to qualify for anything. As a member of the SEA Federation, we can simply send our athletes to participate,” says their coach, Ani de Leon Brown. “What we have in mind is the Olympics and it’s a long road to get there.” In order to qualify for the Olympics, you have to gather points from events sanctioned by the International Triathlon Union (ITU). “There are one or two races every month and that is where the importance of

LEAGUE OF CHAMPIONS

12 E N D U R A N C E S P O R T S | W W W . E N D U R A N C E . P H 12

“THE INTERNATIONAL EXPOSURE HELPED PREPARE US FOR “MIND GAMES” DURING COMPETITIONS WHERE ATHLETES AND SOMETIMES EVEN COACHES TRY TO PSYCH YOU OUT OF WINNING..”

funding again comes in. We need help from the government and private sectors because we need to go through many more steps until 2020,” says De Leon-Brown. Adorna, 22, Mangrobang, 24, and Huelgas, 24, are set to continue their triathlon training and races abroad. Huelgas returned to Portugal on September 11th and the Philippine triathletes will compete in the Hong Kong ASTC Sprint Triathlon Asian Cup and in the International Triathlon Union World Cup in Korea, both in October. “It gives you more confidence,” Huelgas says. “The coaches in Portugal, for example, have had 30 years of experience. It helps you take things to the next level,” he adds. Mangrobang and Adorna note how the training abroad increases their competitiveness. “It takes you out of your comfort zone, and makes you more competitive against the other athletes,” says Adorna. The international exposure helped prepare them for what Adorna calls “mind games” during competitions where athletes and sometimes even their coaches try to psych you out of winning. When they’re back home, they train for long distances several hours, up to six times a week. It’s a bike-run or swim-run program in the mornings. Sample training sessions can consist of 60 kms of cycling, 10 kms of running, and about 6 kms of swim laps daily, and that’s just for off-season. De Leon-Brown notes that Filipinos have a good chance of dominating triathlon. “It’s an endurance sport. And kung endurance ang pag-uusapan, meron tayo nu’n. We also have agility. With tri you don’t need brute force or strength, which is a necessary advantage in other sports,” she says. In triathlon, all the disciplines work together and there are techniques that can be used to heighten the triathlete’s advantage. “Hindi ito pahabaan ng stride. It is about the turnover, where endurance, economy, and efficiency matters most,” De Leon-Brown adds.

BIGGER SUPPORTIt’s all worth it, say Adorna, Huelgas, and Mangrobang. One of the biggest impacts of their triple wins at the SEA Games was the surge in interest in triathlon, and sponsorships. “Their win has had an impact on the sport,” says Coach De Leon-Brown, who trains the national team together with her husband, professional triathlete Dan Brown. “It really paved the way for a lot of other things for our athletes in the future. Number one is financial support. [Sponsors] realized our potential and we have been getting better funding from the government. It will be easier for them to get into training camps abroad and fund their training now,” coach adds. The Triathlon Association of the Philippines offers assistance to the national team but it was private support from companies like leading pharmaceutical firm Unilab that significantly boosted funding

for training abroad. Post-SEA Games, the team receives bigger stipends. “The sport by itself is expensive and the stipends help them buy whatever else they need, like their food. With this, they can afford better nutrition. Small things like that add up,” says De Leon-Brown. The team is very happy that there is more awareness of the sport. “Masaya ’yung feeling kasi dati, when people ask me what my sport is, it doesn’t register when I say ‘triathlon.’ I’d tell them, basta may swimming ’yun, kaya maitim kami,” Adorna says. Mangrobang is aware of an even bigger responsibility.“ I am glad that there are more kids who want to get into this sport. They look up to us and it makes our sacrifices worthwhile, that we get to inspire them. We want a new generation to continue in the sport,” she says.

THREE CHEERS FOR COACHThe athletes give credit to Coach De Leon-Brown too. The girls are especially happy, since the coach, who is due to give birth in November, and still keeps the team sticking to their training program, understands women’s needs. “She understands our ‘off’ days and our mood swings, when we are bothered by something out of tri,” says Mangrobang. Adorna considers De Leon-Brown a confidante they can approach with their personal problems, and get great advice from. “I think that it is important, because she is a nurturer who knows how

to boost our morale if we have a bad day,” says Adorna. Huelgas, who trains with De Leon-Brown and coach George Vilog pays tribute to his coaches’ years of experience. “It’s good to have coaches and mentors who have experience and were committed to the sport way back. To have them representing us and taking care of us with our best interest in mind more than theirs is truly a blessing,” says Huelgas. “If we have a good team, we become more confident and motivated in the sport.” Part of coaching involves motivating athletes to overcome unfortunate circumstances. Huelgas’s strong finish at the SEA Games was thanks to fellow triathlete Jonard Saim. “I was feeling dizzy between transitions from swim to bike. He rushed to my side to help calm me down and get me back on track,” Huelgas says in a post-race interview. Saim was pipped to place second after Huelgas, but lost his gels during the transition from swim to bike. Despite the lack of nutrition, Saim gave his all and finished in 6th place. “I just remind Jonard to look forward to the next events and to keep training hard,” says De Leon-Brown. Coach gives kudos to the team’s winning attributes: “Mangrobang is very consistent. She is a hard worker. When she knows that there is training she just shows up with no questions asked. She knows what she needs to do and she will do it. “Adorna has a lot of challenges: She has an injury now and she is new to the sport.


She can be inconsistent in training, but when race day comes, she levels up. There are athletes who do well in training but buckle during the competition, siya, tumataas ’yung level by a lot. “Huelgas commits. He has a few distractions now and then, but works really hard during crunch time. He showed up at the SEA Games really fit. I also think that one of his strengths is that he really believes in himself and that is very important in an athlete,” says De Leon-Brown.

THE ROOTS OF THEIR TRI PASSIONThe coach and her triathletes say that the secret to sporting success is passion and determination. De Leon-Brown also shares a vital tip for those who want to follow these athletes’ footsteps. “If you notice, all three of them started with swimming. And it really helps.” Huelgas came into triathlon in 2009. “I was part of the varsity teams of my high school and college for swimming. I wanted to take it to the national level, but reality hit me that it was not possible. I was not talented enough in swimming. I was not hydrodynamic,” he recalls. But it was during swim training that he discovered he could run. “We did running as a form of cross-training workout, and I found out that I was naturally good at running. It was easy for me, so from there I started joining fun runs.” Mangrobang was a swimmer too. “I didn’t really think I had that talent. Coach Abet Alon-alon made us run as part of our training. I

was pabida and I always tried to outrun my teammates,” she says. “He then made me try out for the Philippine team. I was 14 then, and when I started running in races, I did not even know what ‘time’ meant, I just ran and had fun with it,” she adds. Of the three, Adorna started swimming earliest at age 7. “I was in Grade 3 then and my parents were just so happy when they saw me finishing laps. I was pabida too, and that landed me on the school swim team. Biking came second, as my dad and I used to bond over the weekend on our bikes. I also used mine to commute to my school, UP Diliman, from Marikina,” Adorna says. De Leon-Brown encourages kids, especially those who are 15 and below, to start with swimming. “Swimming, especially for tri, is highly technique-based and if they wait until they are in their 20s, it may be too late

to develop this skill,” she says. Biking, can be learned later on, as handling skills can be easier to develop. The three triathletes are filled with optimism for the future, but they keep it real. After participating in regional and international races, they also know what it’s like to fall short of their goals. And it’s part of the learning process. “To fail is normal. It is like breathing to me, it is something inevitable,” says Huelgas. But what’s important is, not fearing failure. “Don’t be afraid to fail, don’t be afraid to make mistakes. Always strive to progress. It’s not just about winning. It’s about trying something new. If you find something you love, try to find talent in it. Then, if you find talent in it and you love it, then maybe it is God’s purpose for you. From there, the real hard work starts, just don’t ever give up.”

“Since it was going to be an action shot, I relied on my Canon EOS ID X. Directing the shots proved to be more challenging than capturing the moment! A low angle was required. Thanks to my Benro C2980 Carbon Scorpion Tripod, I was able to get the camera in place and shoot repeatedly until I got the photo I wanted. We shot in the fields of Nuvali, so it was a good thing I had grass to lie on. “Shooting multiple subjects can pose quite a few challenges in lighting, posing, and of course scheduling. But everything fell in place. The lighting wasn’t ideal, but we had enough to work with. The three triathletes were naturals in front of the camera. I remember Kim nailing her action pose quickly. Claire and Nikko were very easy to work with. It’s a special privilege to shoot world-class athletes who represent and give pride and honor to our country. Claire, Nikko, and Kim deserve this feature. I hope I was able to come up with shots that complement their story.”

HOW WE GOT THOSE SHOTS

SHOOTING OUR THREE 2015 SEA GAMES TRIATHLON MEDALISTS WAS A FUN CHALLENGE. PROFESSIONAL PHOTOGRAPHER JIJO DE GUZMAN SHARES HOW WE GOT THE SHOT.

“TRAINING ABROAD GIVES YOUR MORE

CONFIDENCE. THE COACHES IN PORTUGAL, FOR EXAMPLE, HAVE

HAD 30 YEARS OF EXPERIENCE.”

“I AM GLAD THAT THERE ARE MORE KIDS WHO WANT TO GET INTO THIS SPORT. THEY LOOK UP TO US AND IT MAKES OUR

SACRIFICES WORTHWHILE, THAT WE GET TO INSPIRE THEM.”


Untitled-1 1 8/17/15 10:47 AM

Are you a runner, cyclist or into multisport? With Enervon Activ’s We Got Your Bike Promo, you can take home a Felt mountain bike or a Pinarello road bike plus other awesome sports gear from 2XU, Zoot, Aquasphere, Ryders Sunglasses, Kask Helmets, Toby’s Sports, Runnr , and many more! Gym memberships from Fitness First and Physical Therapy packages from HealthFirst Clinic will also be given away.

WIN A BRAND NEW BIKE WITH ENERVON ACTIVYou might be one of the 70 lucky winners of this promo. Here’s how to join: 1. Go to your nearest drugstore or supermarket and purchase 10 Enervon Activ capsules. This qualifies as 1 raffle entry. 2. Take a clear photo of your official receipt and send in your complete name, address, contact number, birthdate, gender and civil status to [email protected].

3. Wait for the e-mail confirmation receipt within 48 hours. This will serve as your proof of raffle entry. Send in more entries for higher chances of winning!

Promo runs from June 15-October 15, 2015. For more details, visit: www.unilabactivehealth.com/promos/wegotyourbike

DOH FDA CDRR Permit No. 173 series of 2015.

John Rey Belarminobike mechanic, Bikes Per Minute G/F Finman Centre,

117 Tordesillas St., Salcedo Village, Makati City, 801-2502

TOP TIP: Pag bibili ng bagong bike, kailangan makausap ng rider ng masinsinan ’yung bike fitter at bike mechanic. (When buying a new bike, specially for beginners, the cyclist should thoroughly discuss the bike with the bike fitter and bike mechanic.) WHY: Dapat siguraduhin na compatible ’yung frame sa height ng rider. For example, ang height ng rider is 5’11 at mahaba legs niya. Pasok siya sa Large (frame size) ng bike pero kailangan ng opinion ng

SURE, AFTER A GRUELING RIDE OR A HARD RACE, YOU CAN JUST DROP OFF YOUR BIKE TO BE SERVICED AT YOUR FRIENDLY NEIGHBORHOOD SHOP. BUT THERE ARE SIMPLE THINGS YOU CAN DO TO HELP KEEP YOUR BIKE IN GREAT SHAPE.

Kiko Abante cyclist/bike fitter/Trek brand manager30th St., Bonifacio Global City, Taguig, 553-2445

TOP TIP: As a bike rider you should know your own bike. Familiarize yourself with the parts, terminology, and technicalities. It’s not hard to all since a bike is composed of three major components: the frame, group set, and wheel set. WHY: When you are having trouble with your bike, the mechanic can easily look into the component’s problem. IT ALSO DOESN’T HURT TO: ➜ Lubricate, check the brakes, the

wheels, and tires. Make sure you’re putting the right PSI or amount of air on it.

➜ Be a friend to your favorite mechanic.

Hermie Nocumchief mechanic of Velocity Bike Shop 2195 I Leveriza St. Pasay City, dealer of

Seven Cycles, 832-2352

TOP TIP: Before going on a long ride, double-check all the bolts of your bike, especially the stem bolts and your crank bolt, and make sure that they are screwed on tight. WHY: You’ll avoid bike spills and crashes. IT ALSO DOESN’T HURT TO: ➜ Make sure that your chain is

well-lubricated to avoid the irritating squeaky sound when it’s rusty or full of grime.

➜ Grease your hub or your wheelset bearing well.

➜ Check all your cables and brake levers and make sure that your brakes are working

Renzo Leriobike mechanic, Cycling ZoneShell Pacific Gas Station, Alabang Zapote Rd.,

Muntilupa City, 809-6736

TOP TIP: Bring your basic repair tools like inner tube (kailangan compatible sa ream), tire remover, mini-pump, spare tire, chain cutter, and a screw driver when going on a ride or during a race. WHY: Dapat marunong ’yung cyclist mag-hangin ng gulong. In case hindi na talaga mareremedyuhan, be ready with a spare tire. IT ALSO DOESN’T HURT TO: ➜ Have a CO2 canister with adapter

to save time. A patch kit (sandpaper and patch glue), in case ma-flat ang gulong mo for the second time, this is the best back up.

➜ In case maputulan ka ng chain, be ready with a chain cutter and an extra link, pang-dugtong sa chain.

➜ Kapag sumemplang at na-disalign ang handlebars, be ready with a multi-task tool and a screw driver.

Roderic Callabike mechanic, Primo CyclesForbes Town Center, Burgos Circle, Rizal Drive,

Bonifacio Global City, Taguig, 836-7455

TOP TIP: Important and basic for beginners, dapat hindi mabigat ang kanilang gear. Small ring lang dapat. WHY: For lighter pedaling. Eventually, kapag malapit na sila mag-race, that’s when they should switch sa mga big ring. IT ALSO DOESN’T HURT TO:

➜ Para maiwasan ang pagkaputol ng kadena, don’t pedal when shifting gears.

bike fitter diyan. Usually one size smaller dapat, so puwedeng Medium, para mas madali i-maneuver ’yung bike. IT ALSO DOESN’T HURT TO:

➜ After a ride, linisin agad. Lagyan ng lube ‘yung kadena bago itago ang bike.

WHAT YOUR BIKE MECHANIC WISHES YOU WOULD DO

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FEATURED TRAIL

avao is known for its abundant natural resources and attractions. But it’s also rich outdoor activities for

those in search of an adrenaline rush. Located 30 kilometers from Davao City in the Buhangin district is the El Centro Ciudades Bike Park. Track builder and professional mountain bike rider Parabanne Mendoza was commissioned to create Davao’s first bike park. El Centro Ciudades is a three-kilometer bike park with a 500-square meter pump track which caters to riders of all skill levels. The bike park is a short-course that includes trail features like berms, wooden bridges, rollers, and intermediate climbs. A gap jump is

offered to advanced riders at the end of each loop. Beginners will appreciate the enjoyable flow of the trail and experienced riders can put on more speed to get more thrills from the track. Several races and fun-rides have been held here and the course is ideal for cross country and 12 or 24 endurance racing formats. The pump track is there, not to just provide fun riding in a small space, but to give riders a venue to improve their bike handling skills. With enough practice pumping the terrain and taking on the berms and rollers, riders can gain and maintain speed with hardly any pedaling. Those newly honed skills can be put to good use back in the bike park.

The 3-km El Centro Ciudades Bike Park

EL CENTRO CIUDADES BIKE PARKANOTHER REASON TO HEAD TO DAVAO: A MOUNTAIN BIKE TRAIL THAT CATERS TO BOTH WEEKEND WARRIORS AND ADRENALINE JUNKIES BY TJ PARPAN

Parabanne Mendozabike park designer

Meet El Centro Ciudades Bike Park’s designer, Parabanne Mendoza. An accomplished professional MTBer, his experience in riding and racing different trails is what influenced his interest in building tracks. Here are some of his notable accomplishments:→Philippine Team Member

for Downhill MTB from 2003-2007

→One of the top local elite downhill mountainbikers

→Union Cyclist International (UCI) National Commissaire (cycling official)

→Placed 6th in his international debut in 2013 MTB World Championships in South Africa

→Only Filipino to represent the country in the 2014 World Championships in Norway

→Technical consultant for mountain bike races and events

→Board Director at the Bikes for the Philippines Foundation, that gives bikes to children who walk more than 3Km to get to school

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EL CENTRO CIUDADES BIKE PARKMandug Road, Buhangin DistrictDavao City, Davao Del SurPhilippinesOpen Daily 0600 to 1600Open Daily P30.00 (Monday-Thursday) / P50.00 (Friday-Sunday)

https://www.facebook.com/CiudadesBikePark

HOW TO GET THERE: El Centro Ciudades Bike Park is located 30 kilometers from Davao City. It can be found in front of Las Palmas Verde in Mandug Road

WAZE: Search: El Centro Sports & Activity Park

GOOGLE MAPS:https://goo.gl/bDFHnH

JAMIS 2015 FEMME MTB LINE

ountain biking (MTB) in the Philippines shows no signs of slowing down. An active and thriving community now has the benefit of major MTB brands catering to riders of all types. New for

2015, the Jamis Femme Series was developed with women in mind. All models in the line feature 650B/27.5” wheels and have specifications and features that favor females. Here are the key attributes that make these rides sweet.

650B/27.5” WHEELSThis diameter combines the best qualities of 26” and 29” wheels. Easy maneuverability that still soaks up trail chatter, while providing a lower standover clearance.

INTERNAL HEADSETSOversized head tubes with internal headsets reduce the front-end stack height, also allowing for lower standover clearances. Wait! What’s with standover clearances? The standover height is measured from the ground to the mid-point of the sloping top tube of the bike’s frame. A proper standover clearance gives the rider easier mounting and dismounting. And that makes a lot of difference on the trail.

GENDER SPECIFIC SADDLESThe WTB Volt Sport 250 saddle offers women specific widths and lengths. It provides padding for all day-riding comfort with a weight suitable for competition.

TEKTRO SHORT REACH LEVERSThe brake levers are specifically designed for women with a shorter reach that provides more confident, less tiring braking and control.

FEATURED BIKES

2015 JAMIS FEMME EDEN COMPA hardtail performer in a great package. This could be your first trail bike,

but it can still stand up to a Cross Country race if needed.

2015 JAMIS FEMME EDEN RACEThe Eden Race levels-up from the Comp. It features an upgraded fork and

brakes and a 2x10 drivetrain really geared for racing.

Check the bikes out on www.ykkbikes.com/

products/jamis-bicycles or at the following dealers: Bikezilla,

Cycle Logic, and YKK Bikes

ARMED WITH THE RIGHT BIKES,

WOMEN CAN NOW SHOW MEN A THING

OR TWO ABOUT RIDING THE TRAILS.







2015 JAMIS FEMME HALO XCThis bike’s frame platform has its pedigree from the award-winning Dakar model. The Halo’s full suspension set-up makes it ready for trail and race duties.


GX 1X11One front chainring, means no front derailleur and shifter. This means simple shifting with the benefit of weight savings.

INNOVATIVE, AFFORDABLETRAIN WITH:

LAZER BEAM MIPS HELMETThinking that chancing upon a genuinely protective helmet is a pipe dream? We’ll wager you’ll be rushing to the nearest Lazer distributor when you hear Beam helmet’s foremost feature. Presenting its Multi-directional Impact Protection System (MIPS) — a revolutionary technology that mimics the brain’s cerebrospinal fluid (the fluid that protects the brain by allowing it to slide when exposed to an angled impact) by creating a sliding layer between the helmet and the head for enhanced safety and protection. Talk about sure-fire safety arsenal!

CWX 3/4 LENGTH STABILYX TIGHTBecause your running métier depends so much on your gams, it’s about time that you spoil it rotten. Try on the CWX 3/4 Length Stabilyx Tight. Its CW-X Support Web™ technology bands together the muscles and ligaments of the lower leg to stabilize the knee and reduce vibration for increased efficiency. It also harnesses the midsection, supporting the lower abdominals, hips, and back to channel power through the core. Its variable compression facilitates circulation during and post-activity, minimizing lactic acid build-up so that you can be active longer and recover faster.

CWX 3/4 Length Stabilyx TightP 4,595 | Toby’s Sports

Lazer Beam MIPS HelmetPrice Available Upon Request | Bikezilla

REJOICE, RIDERS!Celebrate, avid cyclists! Rapid Suspension Technology (RST) now brings to the table the world’s finest suspension technology with its F1RST 27.5 cross-country suspension fork. Designed for 650B tires, it is chiefly crafted to add volumes of verve to your cycling experience. To secure safety and durability, it is built with aluminum material. Whether you’re whisking past your cycling contenders on the road or trouncing rough terrains, RST F1rst’s foremost 120mm travel with lock-out system will surely help you steer your way to cycling success.

RST F1RST 27.5 SUSPENSION FORKPrice Available Upon Request | Distributed by Comet Cycle Center Inc.

For more information and detailed specifications, check out https://www.sram.com/sram/mountain/family/gx.The items are available at http://www.ykkbikes.com.

SRAM GX DRIVETRAIN SERIES:

DRIVETRAINS DISSECTEDBicycles started as simple, single-speed affairs. When mountain bikes were invented, single speeds were still used. But with the access to varied terrain now open to riders, the variable element became personal and not mechanical. The range of human abilities and the kinds of rides preferred required development of drivetrains with varying gear combinations to achieve a range of speeds. A drivetrain is the system used to move the bike forward. The system includes the chainrings, cranks, derailleurs, and shifters. Modern mountain bikes bought off-the-rack typically featured 3x10 drivetrains, where the “3” represented the number of front chain rings, while the “10” represented the number of sprockets found in the rear cassette. As your riding skill and style progressed, upgrades could be made with the drivetrain.

SRAM is one of the foremost manufacturers of bicycle components, especially drivetrains. Their products are often included in quality bike builds because of their various innovations, such as 1x11, 2x10 and 2x11 drivetrains that have fewer speeds but still more than enough gearing for all types of rides. But their top of the line series’ prohibitive cost made it only accessible to sponsored riders and those with cash to spare.

ENTER THE GX SERIESNow riders of all abilities have access to innovative drivetrain technology with the SRAM GX Series. Engineered in Germany, it comes in 1X and 2X options and is considerably more affordable than the X1 series that comes before it and the XX1 that is SRAM’s flagship. The GX Series brings the power of riding to everyone, everywhere.

GX 2X10 / 2X11The power of two front chainrings doesn’t give you more gears, it gives you the right gear. These options provide you a wider gear range for more varied riding styles.

SCAN THE ICON TO VIEW THE SRAM

GX DRIVE TRAIN SERIESIN DETAIL

* INSTRUCTIONS ON PAGE 1

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When the Caramoan Open Water Challenge for July 12 was announced in April, I declared an intention to do the 3K distance to complement my training for

IRONMAN Arizona. But secretly, 7K beckoned, like the hot guy across the room or that big slab of salted caramel chocolate cake. After assessing how far I’d come in training (since I was already racing since the start of the year) and a vote of confidence from my coach, I went for the jugular. “Go big, or go home,” I told myself. Long story short, I got the “hot guy,” my slice of “chocolate cake!” I trained, swam, and finished the 7K swim. It’s been more than two months since that race, and I always feel a big grin coming on and a glow of pride rising in me when I think of it. Here’s how it changed my life (and how it can change yours, if you decide to do one).

1 I learned to enjoy my own company. There were training days when I logged up

to 5,000 meters in one swim session. In those epic sessions, all I heard for three hours was my rhythmic breathing, and the “plop” of my hand with each stroke. I was alone with my thoughts. “I don’t think my form is correct” “Does he really like me?” “I can smell bacon.” “What will I have for lunch?” “Why do we vote stupid people into office?” I welcomed the noise of my thoughts, which, paradoxically, made me go into Zen-mode. I came out of those swims quite content and proud that I loved myself enough to enjoy being alone.

2My swim skills improved. The only way to get better at something, is to keep doing

it. In the swim leg of triathlons, I am not the fastest. I’m usually in the lower 50 percent of triathletes to emerge from the water. But training for Caramoan made me focus on my form so that I wouldn’t tire easily and be able to reach the second island checkpoint before the cut-off. And I was delighted to reach the checkpoint 30 minutes ahead of the cut-off. These days, I am learning a new technique, and would love to see how this translates in any open-water swim I join next year.

3I honor and respect nature more. Caramoan is just breathtakingly beautiful.

It’s a bitch to get there—about 3.5 hours by van from Naga City. But the drive going there, and the destination, are worth it. No wonder it’s been the shoot site of the international “Survivor” franchise for years. In the days preceding the race, it was raining hard in Naga City and Metro Manila. We wondered if the swim would be cancelled. But on race day, we were blessed with perfect, sunny weather, calm, clear waters…and schools of jellyfish. The jellyfish were harmless, though a bit nerve-wracking when I’d see them in nebulous clouds in my line of sight and had to swim through them, or end up adding unneeded mileage to the 7K. As I swam past the two imposing islands at the 3-km mark and had to stroke a bit harder and faster because of the current, I realized that it’s pure hubris for me to say I “conquered” a swim.

In spite of all the training I do, come race day, it’s Mother Nature who decides whether I will overcome her or not.

4You see things in perspective. After this swim, I looked at life with a more

positive perspective. I’m in the midst of transition right now, asking the question “What do I do with my life?” I still ask, but I am no longer overwhelmed by it. I’ve learned to look at and live life in terms of “now.” What is it that I can do “now” that will get me to my long-term goals? That’s a lot like how you finish a 7K-swim. You put one arm in front of the other, breathe, kick. Enjoy the sights you see along the way, bless the moment you’re in, and before you know it, you’re home. You’ve made it.

You ask me: “Will you join next year?”I ask you: “Do fish swim?”

THERE’S A SLIGHTLY LUNATIC YET SEXY APPEAL TO ACCOMPLISHING A LONG-DISTANCE OPEN-WATER SWIM, NOT TO MENTION THE WONDERS IT DOES FOR CONQUERING FEARS—FROM THE DEEP TO THE UNKNOWN. BY LARA PARPAN

THE CARAMOAN 7K/3K OPEN WATER CHALLENGEJULY 12, 2015 | CARAMOAN PENINSULA, CAMARINES SUR

FOR MORE INFORMATION:Swim Junkie is definitely planning another series in 2016, so if you’re keen on joining, “like” their Facebook page to stay in the loop.www.facebook.com/swimjunkiePH

A diagram of the 7K swim course. Start and finish were at Gota Village Resort on the main island of Caramoan.

4 WAYS AN OPEN-WATER SWIM CHANGED MY LIFE

Smiling away the jitters. Race morning with friends doing the 3K and 7K swim.

Proud finisher of the 7K Caramoan Open Water Swim!

With Stephanie Frondoso, another finisher of the 7K swim who came in 2nd place in my division. I’m pointing to the two islands in the distance that were the turnaround point for the swim.

Enjoying the 1st checkpoint, Lahos Island,

after the race! It was a beautiful day to swim!

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Australian tri ace Tim Reed top-billed this year’s action-packed men’s pro event of the 7th Cobra Energy Drink IRONMAN 70.3 Philippines with a stellar 3 hour-46 minute finish. His victory came after battling neck and neck against compatriot, best buddy, and namesake Tim Van Berkel. Reed, who’s relishing a winning streak in the country as he just ruled the IRONMAN 70.3 race in Subic last March, drew first blood at the finish line at 3:46:03— just a hair’s breadth away from Van Berkel’s. The 2014 title holder Brent McMahon of Canada settled for third, clocking in at 3:50:23, but nearly nine minutes faster from last year’s 3:59:05 record. Bets of the Land Down Under made a victory sweep of the Sunrise Events-produced race by consistently dominating the fourth until the eleventh spot through Mitch Robins (3:55:20), five-time IRONMAN world record-holder Craig Alexander (3:57:11), Luke McKenzie (3:57:45), former world champ Pete Jacobs (03:58:51), Sam Betten (04:01:23), Clayton Fettell (04:14:06), Assad Attamimi (04:14:16), and Justin Ghosh (04:18:19), respectively.

2ND QUEZON COAST-TO-COAST ONE HUNDRED-MILE

ULTRAMARATHON 2015JUNE 12-13, 2015 | QUEZON PROVINCEPHOTOS COURTESY OF BARACKS BARACAEL OF GASMAXFINITY RUNNERS, RODELL MENDOZA.

Twenty-seven seasoned ultra-runners welcomed the 160-km challenge posed by the 2nd Quezon Coast-to-Coast Ultramarathon 2015 as they converged in front of Infanta, Quezon’s town hall on Independence Day, June 12, 2015. The hardcore long distance run with a 34-hour cut-off time saw the ultramarathoners traverse Laguna and Quezon provinces. From Infanta, they made their way through Real, Quezon, ascending the Sierra Madre mountain range, then covering the towns of Famy, Siniloan, Pangil, Pakil, Paete, Kalayaan, and Lumban in Laguna. They then headed on to Caliraya Lake, stretching all the way to Cavinti and Luisiana, Laguna up to Lucban and Tayabas City, Quezon, then en route to 30 kilometres of rolling hills that led them to the finish line at Mauban Municipal Hall in the coastal town of Mauban, Quezon. Twenty one fearless runners completed the race, which saw Oliver N. Cuevas (12:15:20) landing at the lead spot. This event was made possible by Local Government Units (LGUs) fronted by Mayor Rodante Potes of Infanta, Quezon and Mayor Fernando “Dingdong” Q. Llamas of Mauban, Quezon.

2015 COBRA ENERGY DRINK IRONMAN 70.3 PHILIPPINESAUGUST 2, 2015 | LAPU-LAPU CITY, CEBUPHOTOS COURTESY OF IRONMAN703PHIL.COM AND FACEBOOK.COM/COBRAIRONMAN703PHILIPPINES

On the pro female front, it was a suspense-filled yet sweet success for the Swiss pride, Caroline “Xena” Steffen as she successfully defended her IRONMAN 70.3 Cebu title for the fourth time in a row. The “Warrior Princess” lived up to her moniker by fighting for a 4:23:54 finish despite dealing with mechanical trouble, crashing her ride, and suffering from sore ribs. American psychologist Beth Gerdes was not too far behind at 4:29:07. Aussie Dimity-Lee Duke was hot on their heels with a time of 4:29:36. New Zealander Kathryn Haesner (4:32:15) placed fourth, and veteran Belinda Granger (4:42:00), came in fifth in this race which she considered her swan song in the professional category. Filipino Male Elite contender August Benedicto’s 31st birthday charm worked well to his advantage as he bucked a bum tummy and sprinted to the finish at 4:28:36, just six seconds ahead of his challenger John Philip Dueñas. Banjo Norte, nursing cramps during the competition pulled through in third place at 4:29:05. Monica Torres rose high in the Filipino female elite category at 4:39:37, making headway past Maria Hodges (4:53:09) and LC Langit (5:05:30).

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It was an inspiring triathlon for both participants and spectators right from gun start. Japan’s Keiichi Sato emerged victorious in the PT4 category of the ASTC Asian Paratriathlon Championships in Subic Bay, clocking in at 01:07:20 in the 750m swim-18K bike-5K run. Sato placed 4th in the World Paratriathlon Championships in Yokohama, Japan. Recuperating from a lackluster swim start, 47-year-old Sixto Ducay, who has a left arm impairment, claimed 2nd place with a time of 1:17:30. South Korea’s Seo Jeong-guk settled for bronze at 1:20:25. Andy Avellano and Arnel Aba, who both are leg-impaired, claimed silver and bronze in the PT2 category—allowing the Philippines to rise to second place in the international paratriathlon rankings. This tournament organized by the Triathlon Association of the (TRAP) and sanctioned by the Asian Triathlon Confederation (ASTC), Asian Paralympic

Committee, and Philippine Sports Association for the Differently Abled (PHILSPADA), saw Japan take the gold, having an overall lead against six other Asian neighbors, thanks to Sato’s stellar stint as well as those of his compatriots—Junpei Kimuna (PT1-1:11:25), Hikeki Uda (PT3-1:12:15), Ryu Nakazawa (PT5-1:14:24), and Atsuko Yamada (PT5-1:23:37). Hong Kong clinched silver, while Korea and Malaysia took bronze. Kyrgyzstan and Singapore were also represented in this event, which is also a qualifying race for the 2016 Paralympics in Rio de Janeiro, Brazil. A sprint race for abled triathletes had John Chicano dominating the elite category.

SOFITEL MANILA HALF MARATHON 2015

AUGUST 16, 2015 | SM MALL OF ASIA, PASAY CITY

Sofitel Philippines Plaza Manila, in partnership with Runrio, staged the Sofitel Half-Marathon last month to raise funds for the Virlanie Foundation. Virlanie, is a non-government organization with a 23-year history of caring and building a better future for children in need of special protection. The run kicked off at SM Mall of Asia and wound its way north towards Luneta Park and south along the stretch of Roxas Boulevard. Runners were encouraged to bring water bottles for refilling at designated hydration stations. Raphael Poliquit rose triumphant among all the participants by

crossing the 21K finish line in t 01:14:55, while Mary Grace de los Santos, who finished at 01:31:47, led the ladies side.

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ON PAGE 1

ASTC ASIAN PARATRIATHLON CHAMPIONSHIPS 2015AUGUST 16, 2015 | SUBIC BAY FREEPORT, OLONGAPO CITY, ZAMBALES

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ON PAGE 1

PHOTOS COURTESY OF FACEBOOK.COM/SOFITELMANILAHALFMARATHON AND FACEBOOK.COM.SOFITELMANILA

PHOTOS COURTESY OF FACEBOOK.COM/ASTC-PARATRIATHLON-ASIAN-CHAMPIONSHIPS-877753345617734/TIMELINE/ AND PET S. SALVADOR OF CHILI GRASS


SEPTEMBER20 Milo Marathon (Iloilo)

Pilipinas Duathlon Series 2015 (Final Leg)

Aquathlon United

27 Milo Marathon (Bacolod)

Bike King Duathlon

OCTOBER2-4 PhilBike Expo 2015

3-4 Endurance Weekend 2015

4 Milo Marathon (Tagbilaran)

Run United Philippine Marathon

MIYAMIT FALLS Trail Marathon

9-11 2015 Giro de Pilipinas

11 Milo Marathon (Cebu)

Run United Recovery Run 2015

17 Sierra Madre 45km Ultramarathon

18 Milo Marathon (General Santos)

Cycling United 2015

Soleus Run for the Aspins

24 Central Luzon 51.5 KM Ultramarathon

25 Tri United 3

Guerilla Warrior Race

R.O.X. Trail Run Mapawa

NOVEMBER8 Safeguard Active 5i50

Triathlon

Milo Marathon (Davao)

2015 Duathlon United

15 Powerman Duathlon Pilipinas

Milo Marathon (Butuan)

Enduro Sprint

22 Tri United 4

Milo Marathon (Cagayan de Oro)

29 4th Heros Run 2015

2015EVENT

LISTINGS

FILINVEST CITY ENDURANCE WEEKEND 2015OCTOBER 3-4, 2015| ALABANG, MUNTINLUPA CITYPHOTOS COURTESY OF FILINVEST CITY ENDURANCE WEEKEND

Follow the trail and unleash your competitive spirit once again in the Filinvest City Endurance Weekend 2015. Now on its

third year, Filinvest City Endurance Weekend is a two-day Mountain Bike (MTB) event like no other. It’s survival of the fittest—top prizes go to the riders who make the most laps within a 6, 12, or—for the extreme MTB riders—24-hour span. Strength, skill, and strategy will be recognized as they endure long hours on the trails, set within this picturesque garden city south of Metro Manila. Bikers and ultra-cycling enthusiasts—male and female, solo or team—are welcome to join. Medals, cash, and other exciting prizes from their event partners Epic Cycles, Felt Bicycle Philippines, Ellsworth, Alpine Stars and Bell are up for grabs. Look forward to colorful and exhilarating on-the-side activities plus raffle prizes

to be given away at Endurance Weekend. Whether you’re a pro or a newbie, Filinvest City caters to those who enjoy scenic and lush surroundings.

For more details, call (02) 846-0278, visit www.facebook.com/FilinvestCityOFFICIAL or email [email protected].

SOLEUS RUN FOR THE ASPINSCAMP AGUINALDO, CUBAO, QUEZON CITY PHOTOS COURTESY OF SOLEUS AND SARAH MORAN

Show your support for animal rights and join “Soleus Run for the Aspins on October 18, 2015. Sports timepiece Soleus, in partnership with Rundezvouz,

Inc. has organized this race to support the Philippine Animal Rescue Team’s advocacy to provide decent living conditions for stray dogs, known colloquially as “aspins” or “asong Pinoy.” The run aims to raise awareness about dog cruelty and abuse, promote responsible pet ownership, and spread compassion for animals. The main run races are 10k and 15k distances for male and female categories. Human-and-dog tandem categories will be a 600-meter Dog Parade and a 2k Dog Walker. The 600-meter parade will be for the small- and medium-sized dogs. The 2k dog-walker category is for medium and large-sized dogs. Participants of this 2k category can walk or run with their dogs. For a small donation, you can have a lasting keepsake of your dog courtesy of a portrait drawn by artist Jun Aquino of the Samahang Kartunista ng Pilipinas (SKP). To register online or make a donation, visit:http://rundezvous.strikingly.com/blog/run-for-the-aspins or thru BPI bank deposit (Acct. name: Rundezvous Inc., CA Acct. number: 2431-0082-14).


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NEWTON MULTI-SALES 689 Del Monte Avenue, Quezon City

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PRIMO CYCLESRizal Drive corner., Burgos Circle, Taguig

RED FOX GROUP, INC.Red Fox 2nd Floor, SM Mall of Asia

ROOSEVELT BICYCLE CENTER223 Roosevelt Avenue, Quezon City

ROSS BIKE SHOP2195 Leveriza Street, Cartimar, Pasay City

STORCK STORE MANILAUnit 31, The Portal, Greenfield District, United Street, Mandaluyong City

T&R BIKE SHOPDoor 10-CCV-11, Cartimar Shopping Center, Pasay City

TREK BICYCLETwo Parkade, 30th St., Bonifacio Global City, Taguig

TYK ENTERPRISES57 Ramon Magsaysay Avenue, Davao City

QUORUM GROUPLot 1 & 2-A Good Harvest Complex, C.Raymundo Ave., Brgy. Caniogan, Pasig CityRUNNR• Level 1 Bonifacio High Street• Level 2 Ayala Cebu • Level 2 Alabang Town Center • Level 2 TrinomaSAUCONY2/F Glorietta 3, Ayala Center, Makati City

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SPORTSHOUSETrinoma, Quezon City • SM Megamall, Mandaluyong City • Mall of Asia, Paranaque City • SM North EDSA, Quezon City • SM Novaliches • Robinson’s Galleria • SM Marikina • SM Fairview • SM Bicutan • SM Bacoor Cavite • SM Sta. Rosa • SM Calamba • SM Lipa • SM Batangas • SM Baliuag, SM Marilao • Robinson’s Malolos • SM Pampanga • SM Clark • Marquee Mall • SM Olongapo • SM Baguio • Baguio Azotea • Robinson’s Palawan • Robinson’s Bacolod • SM Cebu • SM CDO • SM Iloilo-Delgado • SM Iloilo Mandurriao • SM Bacolod • SM Cebu-Consolacion • SM Naga • SM Davao • SM Davao Lanang • SM Gensan

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THE VILLAGE SPORTS CLUBEl Grande corner Tropical Avenue BF Homes, Paranaque

TIMEGEAR• Level 2, Trinoma, Quezon City• Ayala Center, Cebu

TOBY’S ARENA• Level 1 Shangri-La Plaza • Level 1 SM Mall of Asia • Level 2 Abreeza Davao • Level 3 Glorietta 2 • Level 3 SM The BlockTOBY’S SPORTSLevel 3 Glorietta 4 • Level 1, SM Southmall CDO • Ground Level, Limketkai • Lower Ground, SM

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WET SHOPUnit 107, G-Strip, Greenhills Shopping Center, San Juan

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CELEBRITY SPORTS CLUBG/F Executive Office Capitol Hills Drive, Quezon City

MANILA POLO CLUBMckinley Road, Forbes Park, Makati City

PEAK FORM MANILAUnit 807 8th Floor, Infinity Bldg., 26th St., BGC, Taguig

SUMMIT WELLNESS CENTER4/F West Tower, Philippine Stock Exchange Center, Pasig City

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UNISON INDUSTRIAL TRADING172-D D. Tuazon St., Quezon City

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VELO CITY BIKE SHOP 2195 Leveriza St., Pasay City

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BARNEY’S BIKES5th Level, Gaisano Mall, 8000 Davao City

BIKE LINE Unit 401 Westgate Auto Cluster, Filinvest City, Alabang, Muntinlupa

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Endurance Sports Issue 15

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Transcript of Endurance Sports Issue 15