SBR SG - Issue 01

C@swimbikerun_SGSwim Bike Run Magazine Singapore

SINGAPORENOVEMBER 2013 | I S S U E 01

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Swim Bike Run Magazine Singapore @swimbikerun_SGM

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174

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13 5 quick ways that work

HOw tO REcOvER

fAStER

mORE POwER ON tHE BIKE wItH ONE SImPlE ExERcISE

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Gear GuiDewHAt YOU NEED tO GEt StARtED

TRI ICONSSINGAPORE’S

Choo Ling Er • WiLLE Loo Chuan rong

PLus: exPert aDvice for triathLon beGinners • traininG with a heart rate monitor

DOES cAffEINE ImPROvERESUltS?

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boostinG reciPe to try

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D SW I M B I KE RU N S I N G A P O RE | I SSU E 0 1

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MCI (P) 174/09/2013

0 1@swimbikerun_SGSwim Bike Run Magazine Singapore

this montheditorial team

Wille Loo Chuan rongcommunity editor

Adam Yap Keh Cheweditorial associate

Mikke Gallardocreative director

Eric Nicole Saltamanaging editor

Darlanne Sue Ongjr. art director, interactive editions

Sean Simcontributing editor

contributors Marie Bunagan

Dr. Edgar Michael EufemioCarina Ng • Saul Anthony Sibayan

John Mark Yamoyam

sales & marketingThomas Tan

sales manager

Arianne Dela Cruzregional sales consultant

Karen Odcenadaregional marketing

& distribution consultant

Hairul Kunjumarketing & distribution assistant

productionEden Baysic

regional production consultant

Ma. Franchesca Kathryn Reyes production supervisor

finance, admin & itHazelyn Joy Mateo

finance & admin supervisor

Nora Masagcadisbursement analyst

Lito Tolentinoit & admin assistant

Charito Ciriacoliaison officer

With the year winding down, many of us have started to look back at this season and probably already have an eye on what races to join in 2014. And if you haven’t caught the triathlon bug yet, maybe it is time for a new challenge! As a sport, it’s simple enough—if you can swim, bike and run, you can complete a triathlon. But if the idea of putting them all together seems daunting, we’re here to guide you through it step by step. Whether it’s choosing the right gear or putting together a training program for your first race, we’ve got a team of athletes and coaches ready to help you with that and everything else in between. I took part in my first triathlon nine years ago and haven’t looked back since. Triathlon is much more than a sport, it is a lifestyle that will challenge and enrich you. So grab your gear and let’s go—your only regret will be that you waited till now to start your multisport adventure!

See you out there,

WilleCOMMU N IT Y ED ITO R

EDITOR’S NOTE

{02} GEAR GUIDE {05} EXPERT ADVICE {06} RECOVERY {07} FEATURE {08} COVER STORY {10} NUTRITION & DIET {1 1} STRENGTH & CONDITIONING {12} FEATURE {14} RACE RECAP {16} EVENT LISTINGS

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SINGAPOREMCI (P) 174/09/2013

02 SW I M B I KE RU N S I N G A P O RE | I SSU E 0 1

TM GEARGUIDE

BeGinner’S tri GeAr

GEAR TO GET YOu STARTED BY ADAM YAP KEH CHEw

Raring to start swim-bike-run training? As with all sports, you will need to put on some gear before stepping in the water and on dry land. Here are some entry-level gear for you to choose and hope they are within your budget.

RUDY PROjECT STRATOFLY(BLACK ANTHRACITE)A two-piece lens design with Rudy Project Optics ‘Smoke Black’ lenses.

srP s$176www.rudyproject.com

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SHIMANO SH-TR31 Offers top-end features and superior quality and style at an affordable price.

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RUDY PROjECT ZUMAx It comes in a variety of five colors, with two sizes S-M and L.

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SKINS TRI400 Advanced Memory MX fabrics with unique designs. Comes in men’s and women’s sizes

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Transview, Mandarin Gallery #03-16 (men’s & women’s); Takashimaya Level 4 (men’s & women’s); all Running Labs shops (men’s only); Athlete’s Domain, Peninsula Shopping Centre #02-07 (men’s only)www.skins.net www.transviewgolf.com.my

POLYgON HELIOS A4.0 Hydroformed ALX frame and ACX aero carbon fork combine for crisp handling and a responsive ride. Shimano Tiagra group and R501-30 clinchers deliver great performance and value.

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0 4 SW I M B I KE RU N S I N G A P O RE | I SSU E 0 1

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05@swimbikerun_SGSwim Bike Run Magazine Singapore

Try to maintain around 70 to 90

rpm on your next training ride.

pedALinG BeLoW

iS BAd For yoUr kneeS

60

A: don’t worry, you have the same problem with those who are new to triathlon especially those who came from a cycling and running background. As the saying goes, you have to face your fears. In order to get over it, try to learn how to tread. If you can tread on fresh water, you can do it in salty water. Also learn how to float on your back. remember to practice in a controlled environment like in a four-feet deep pool before trying it out in the open water. In case your options fail, you can grab the buoy/lane to stop or rest but don’t use it to move forward as it will already be grounds for disqualification.

jOHN MARK “MOI” YAMOYAMceo/president, Tri ‘n motion coaching professional Triathlon and Total Immersion certified coach

i’m approaching race day in a (few) weeks’ time and i’ve been watching

what i eat carefully to lose more weight. this weight loss is good for me, right? the lighter i am, the better i’ll be on the bike and the run.A: dieting can help you reach your “ideal” cycling weight, but should be done weeks prior to a race. restrictive dieting days before an important race will surely deplete your energy stores. high body fat

is the main concern. lowering your weight without considering body fat percentage can reduce lean muscle mass, which in turn reduces the power-generating factories. To avoid this, you should focus on training that increases lean muscle mass to maximize power and optimize your power-to-weight ratio. The bottom line is making the engine (that’s you!) haul fewer loads so that it can focus more in speeding up.

SAUL ANTHONY I. SIBAYANSports Science graduate, uSTAthletic performance coach, Focus Athletics, Inc.

triathlon can be quite expensive because of all the gear needed. if i’m

going to take the plunge into triathlon, should i really buy all the expensive gear? will a second-hand bike in good condition be acceptable for trainings?A: Yes, triathlon is quite an expensive sport and having a second-hand bike can help cut down costs. As long as the bike is from a trusted friend (or recommended by one), fits you right, and won’t break down on you after a couple of rides, then it’s good to go. As a former cyclist, I have always raced with good second-hand parts from friends who kept on upgrading. This way, you’ll be able to save a lot and spend it on other stuff like running or swim gear. (SAS)

RPM

SLEEP: NATURAL FAT REDUCER? Extra pounds slowing you down? It could be a lack of decent sleep. Being awake for longer periods creates more chances for you to eat and this can lead to an increased appetite. Research has shown that people with four to five hours of sleep showed decreased levels of leptin (a suppressor of long-term food intake) and an increase in ghrelin (fast-acting initiator of appetite), two hormones directly affecting body weight and are also responsible for energy balance. Unless you want to slog through your trainings and gorge over unnecessary calories, there’s no excuse to stay up late or pull an all-nighter. Besides, getting enough sleep is a no-brainer for athletes; you’ll recover faster and roll out of bed feeling fresh and fitter. (SS)

EXPERT ADVICEour panel of experts answer your most pressing triathlon dilemmas

I’m new to triathlon and I’m scared of the swim part for my first race. I can’t stop and rest while I’m in the middle of a body of water, unlike in the run or on the bike. I still have a lot to improve on. Any tips to get over this fear?

WhAT’S gooD To

EAT WhEN TRAiNiNg?

Fill up on pasta, bread,

peanut butter, and bananas to fuel your

workouts.

PRACTICE YOUR TRIATHLON SWIMMING SKILLS IN A FOUR-FEET

POOL FIRST

goT A qUESTioN? E-mAiL US AT [email protected]

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optimizinG reCovery...FASt!FROM A GOOD NIGHT’S SLEEP TO A GOOD RuBBING, HERE ARE FIVE quICK wAYS TO GET YOuR MOJO BACK BY SAUL ANTHONY SIBAYAN

imPRovE yoUR

SqUATiNg FoRm

Focus on hamstring and calf flexibility.

Stretch your hamstring and

calf for 20 to 30 seconds

RECOVERYinjury prevention • rest • relaxation • season breaks • downtime

In the first of this three-part series, Swim Bike Run’s resident orthopedics specialist DR. EDgAR MICHAEL EUFEMIO discusses the most common injuries plaguing triathletes

Sports injuries are generally categorized as acute or chronic; triathletes mostly experience the latter. Other interchangeable terms are repetitive or overuse syndromes. Each component of triathlon tends to put a certain body part at risk. For swimming, we tend to see more shoulder and upper back problems; for biking and swimming, it will be the legs and the lower back. The most common swimming pathologies include rotator cuff

tendinitis and muscle spasms of the neck and upper back. The rotator cuff is composed of four tendons.

The most superior, called the supraspinatus, is situated between two bony structures, the acromion and the humeral head. From repeated overhead movements, like when doing the freestyle, the supraspinatus gets pinned by the two hard surfaces; thus the term impingement syndrome. Treatment is almost exclusively conservative and usually just with anti-inflammatories and physical therapy. Ultrasound, laser, electrical stimulation and cryotherapy are the modalities used to treat this condition. Cold compresses are more effective since we are dealing with an inflammatory process and this facilitates closure of the skin pores and blood vessels. A good preventive exercise program then focuses on freeing up space between the acromion and humeral head. Initially, this will be with resistance bands and, later on, with free weights.

WHEN DONE THE RIGHT WAY, STRETCHES WILL

IMPROvE FLExIBILITY, FORCE PRODUCTION,

AND SPEED.

winDow of oPPortunityright after an athletic event, there is a so-called window of opportunity or the “glycogen window” which is the ideal time to replenish energy stores due to increased insulin sensitivity. You should eat within 30 minutes after exercise. You should also begin consuming water and carbohydrates immediately to replace lost fluids. High carbohydrate foods with ample protein promote good restoration of energy stores and muscle repair.

massaGeGet rubbed the right way to improve circulation. A better blood flow means more supple muscles and a faster way to recover and flush out toxins. A 2008 ohio State university study presented that Swedish massage speeds up muscle recovery. massaged muscles gained 60 percent of its strength back compared to the 15 percent strength recovery of muscles that were simply rested. no time to go to a

spa? use foam rollers to self-massage, a convenient way to get the benefits of massage.

naPPinG anD GooD niGht’s sLeePWhile 15 to 30 minute power naps help after an intense workout, sleeping for six to eight hours maximizes the body’s natural way to recover. eating a light meal an hour or two before going to bed improves sleep. Stay away from beverages containing caffeine like coffee, sodas, teas, and energy drinks. Avoid alcohol too. Alcoholic drinks act like a stimulant so even if you pass out from excessive drinking, you won’t get the full benefits of sleep because your body is recuperating from the alcohol intake.

stretchinGStretching helps improve recovery by increasing flexibility and encouraging blood flow to muscles. do both dynamic and static stretching. dynamic

stretches focus on movement and prepare the muscles and tendons for sport-specific activities. While standing, hug one of your knees (stretches the butt muscles) then step forward and do a lunge (stretches the quads and hip flexors). Static stretches are held steadily for 30 seconds and are best after workouts, such as the hamstring stretch where you try to reach your toes while in a long sitting position.

reLaxationTake ample time off strenuous activities to recover physically and mentally. relaxation decreases strain, alleviates anxiety, and helps you recover from fatigue. practicing relaxation techniques such as listening to music, doing progressive muscle relaxation (tensing and relaxing specific muscle groups, yoga or tai chi techniques), breathing exercises, and visualization helps you to completely unwind.

ASK THE EXPERTS

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Each component of triathlon tends to put a certain body part at risk.

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ZOnE FOR bEGInnERS

ZOnE FOR advanCEd EFFORT InTEnSITY EFFECT

1 Very Light 50 tO 60% FOr wArm-ups AnD tO FACiLitAte FAster reCOVery

1 2 Light 60 tO 70% Burns FAt AnD DeVeLOps AerOBiC enDurAnCe

2 3 mODerAte 70 tO 80% imprOVes AerOBiC AnD CArDiOVAsCuLAr perFOrmAnCe

3 4 hArD 80 tO 90% DeVeLOps AnAerOBiC AnD inCreAses mAximum perFOrmAnCe CApACity

5 mAximum 90 tO 100% imprOVes shOrt mAximum perFOrmAnCe AnD speeD

FIND OuT IF YOu ARE IN THE RIGHT zONE

heAr

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oneS

A HEART RATE MONITOR CAN TELL

YOU HOW HARD YOUR BODY IS WORKING

HOW TO GET YOUR THEORETICal maxImUm

HEaRT RaTE: = 206.9 – (0.67 x aGE)*

For example, a 26-year-old triathlete’s

theoretical maximum heart rate is: = 206.9 – (0.67 x 26)

= 206.9 – 17.42= 189.48

= 190 bpm

*Formula adapted from jackson et al (2005) and McArdle wD, Katch FI, and Katch vL (2010)

TRAIN wITH A HEART RATE MONITORBY SEAN SIM

STAYING IN THE RIGHT zONE:

The heart rate monitor (hrm) may be an old gadget to assess and improve performance, but it’s still a valid tool to ensure that athletes train with the right intensity and avoid the pitfalls of overtraining. Various studies have shown that heart rate (hr) has a direct correlation to Vo2max, the measurement of your aerobic capacity. The higher the number, the more efficient the person is in utilizing oxygen per breath. many sports scientists have related this to endurance performance. This is why hr is used during training and competition so that athletes know they are within the recommended zone or intensity. Training with an hrm disproves the outdated athletic proverb “no pain, no Gain.” Though training at higher intensities can raise your fitness and pain threshold, you shouldn’t push yourself too far, too soon. The fundamental purpose of exercise is to preserve a balance between health and fitness. like the tachometer of an automobile, the hrm doesn’t tell how fast the athlete is going but rather how hard the body is working. endurance workouts, tempo training, and aerobic and anaerobic threshold intervals are at the heart of an effective training program. An hrm can provide valuable feedback and data during each of these workouts. observe how your body reacts; training with an hrm can help turn your weaknesses into strengths. one thing you also need to understand is that heart rates are affected by variables such as the state of hydration, rest, anxiety, illness, medication, and surrounding temperature. If dehydrated, the heart will work harder, which will lead to a higher-than-normal reading. Given that blood is mostly water and athletes have less blood volume when dehydrated, their hearts will work harder to keep up with the demand of the working muscles. The heart may beat faster in hot temperatures even though athletes are fully hydrated because it not only supplies oxygenated blood to the muscles, it also directs blood to the skin to help cool down the body. It almost goes without saying but adding the heart rate monitor to your training program disproves the old belief, “no pain, no Gain” and instead replaces it with “Know pain, Know Gain.”

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swim bike run (sbr): how did you get into triathlon? what’s your primary motivation?wille Loo chuan rong (wL): I swam competitively when I was younger then played water polo till I was in the army (NS). I wanted a sport that I could continue to participate in as an adult. During NS, I was reunited with a very good friend of mine who was a national triathlete at the time and he’s the reason I started doing triathlons. Although triathlon is an individual race, there is a very social aspect to it that continues to make it so enjoyable. Furthermore, most of the races give you the opportunity to spend the day by the beach—what’s not to like?

sbr: what is your most memorable triathlon race?wL: One of my most memorable races was the Subic International Triathlon a few years ago. I was leading the age group race and was very thrilled to have the lead motorbike with me throughout the bike leg. The support and spirit of the Filipino spectators for all the competitors was something that you don’t forget.

sbr: is your family and career time compromised by triathlon?wL: It is always a balancing act. when I was younger, triathlon was always the top priority. However, now with a family and business to look after, it is my triathlon time that is being compromised unfortunately!

sbr: how has triathlon changed your life? wL: Triathlon has given me the opportunity to see new places and meet a lot of very cool people. It is much more than just a sport. Of course, the training keeps you fit and healthy, but it has also made me a stronger, more driven individual.

sbr: where do you regularly train? what are your favorite training areas?wL: To save time, I train in the areas around my work place and my home. Swimming—any swimming pool is a good one. Biking—Kranji, some rolling hills and not as much traffic. Running—I enjoy running through the CBD, especially on weekends.

sbr: what do you consider your biggest achievements?wL: winning my age group at the 2011 Aviva Ironman 70.3 Singapore with a race and personal record that surpassed my pre-race expectations. Outside of race results, I’m very proud that even with the hectic demands of Singaporean life, I haven’t given up on my dream of racing at the highest level.

SINGAPORE’S TOP TRIATHLETES wILLE LOO CHuAN RONG AND CHOO LING ER TALK ABOuT THEIR TRI LIFE AND PASSION FOR THE SPORTINTERVIEw AND PHOTOS BY ADAM YAP KEH CHEw

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BuSINESS STRIDES Wille currently owns and runs The runner’s gait, a shop selling specialized lightweight running shoes. opened in 2011, its main customers are hardcore runners that know what a good pair of shoes really means. The shop can also determine a runner’s running style and recommend a pair that suits the exact runner’s needs.

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Triathlon has given me the opportunity to see new

places and meet a lot of very cool people.

ThE runnEr’S gaiT 99B Soo Chow Walk

SW I m b I KE RU n S I N G A P O RE | I SSU E 0 1


swim bike run (sbr): how did you get into triathlon? what’s your motivation?choo Ling er (cLe): Triathlon allows me to be dynamic and compete and train across three disciplines. After coming back from a near fatal accident 3½ years ago while out riding on the road, never could I imagine that it would change my life. I needed to live my life with no regrets and be the change I want to see in the world. I wanted to be the best in Southeast Asia.

sbr: what is your most memorable race?cLe: I have done over 10 Ironman 70.3 and four full Ironmans so far but my most memorable race was actually my first Ironman: the Korea Jeju Ironman. Being my first, I had no idea how my body would hold up since coming back from the accident. There was one qualifying slot for the Kona world Championships in Hawaii. I was in second position and had a very strong US competitor which I needed to chase down in order to win and qualify. It was only in the final 10km that I caught up with her and even then, I wasn’t sure how good she is. I eventually held her off and won my first Ironman on the first attempt and qualified for the Kona world Championships! Only a handful of Singaporeans ever made it there to the big island and even lesser to qualify by winning a race.

sbr: is your family and career time compromised by triathlon?cLe: At the start of 2013, Operation Smile Singapore took me onboard as a Sports Ambassador. Triathlon is my career now and I am training full-time and racing for Operation Smile Singapore. I am extremely lucky to have a supporting family and a wonderful partner who accepts and supports what I do for a living. My partner Alan manages my profile and administrative matters and that really helps to take my mind off everything and focus on racing and recovery.

sbr: how has triathlon changed your life?cLe: Triathlon has and will always be a part of my life. Even though it’s not mainstream, it is through triathlon that I get to travel the world, make new friends, experience new cultures, and see the world through my eyes. I am extremely thankful and grateful to the people who make it happen.

sbr: where do you regularly train? cLe: My swim training is usually done at the Bukit Merah Swimming Complex. As it’s a private pool, it allows me to use equipment like hand paddle and flippers to work on my technique. For the bike, I will either train indoors on my cycling trainer or ride on the road with the Operation Smile Singapore Cycling group. My road ride comprises anything from 60km to 180km at times. My favorite running spot would be at MacRitchie Reservoir. The terrain is fairly undulating but the greenery makes it much more enjoyable.

sbr: what do you consider your biggest achievements?cLe: My greatest achievement is being able to train day in, day out without fail. The training process of Ironman is the part where you go through the ups and downs of training. It also teaches me values like determination and humility. values like these don’t just go away, they stick to you for life.

CHOO’S PICK “Triathlon is an extremely challenging sport. The last thing you want is to have abrasions and chafing during a race. after experimenting with multiple brands, i finally found what i need in 2Xu. The Compression Tri series really helps to keep my muscles fresh throughout the workout and the seamless sections help reduce abrasion, which is the most common form of discomfort for triathletes.”


Elite Compression Tights, recovery Compression Top, Elite Compression Socks

Triathlon has and will always be a part of my

life.


THESE CHOCOLATE-CHARgED BARS AREN’T jUST DELICIOUS, THEY’RE ENERgY BOOSTERS TOO!

consuming the right amount of caffeine has long been thought to boost performance especially among endurance sports athletes. To be a solid athlete, one must take into consideration every possible measure to reach peak performance on race day and to more and more individuals, that includes caffeine intake—and for good reason. caffeine has shown fat-burning and glycogen-sparing properties. It helps in releasing free fatty acids in the blood and aids in its use during physical activity. In simpler

terms, fat is burned as the energy source instead of higher octane fuel (i.e. carbohydrates), which is used in the latter part of the exercise. In a study conducted by dr. costill, nine cyclists who consumed coffee with 330mg of caffeine an hour before exercising to exhaustion on a bicycle ergometer performed better, logging in an average of 90.2 minutes compared to the 75.5 minute average in the decaffeinated trial. The findings also showed that subjects found the exercise to be considerably less demanding when they

took caffeine beforehand. From a triathlete perspective, appropriate caffeine intake can result in significant improvements to overall performance. Your caffeine tolerance should also be considered; experiment weeks before your next big race. But the bottomline is that athletes should consume caffeine moderately. While the benefits are proven, it is still possible to ingest too much but when taken in smart doses before, during, and after training, that cup of joe could play a part towards leading you to your personal best. (SS)

how much and when is

the best time to take a caffeinated drink or gel?a. Take caffeinated drinks an hour before any physical activity to promote fat metabolism and preserve glycogen stores. On Dr. Edward Coyle’s review paper “Fluid and fuel intake during exercise,” caffeine stimulated the nervous system and improved power output, especially when taken in the latter stages of an endurance event. A small dose of 1.5mg per kg of body weight or around 100mg ingested at the last 40 minutes of endurance exercise was found to improve time trial performance based on an Australian study. So if you weigh around 150 lbs., taking 100mg of caffeine (or caffeine gels like CarbBoom! or Clif Shot double espresso) near the final stages of an event would give you an extra boost to finish strongly.

NUTRITION & DIETeating right • maintaining a healthy body • recipes • loading up • hydration

ROCky ROad CHEwy BaRS

i n G re D i e n t s:

5 cups marshmallows1 cup ground chocolate chip cookies½ cup wheat bran or corn flakes, coarsely ground¼ cup raisins, chopped¼ cup walnuts, chopped4 tablespoons water

CAFFeine And perSonAL BeStShoW A cup oF joe cAn GIVe You SurprISInG reSulTS

DRINKING COFFEE BEFORE AN INTENSE TRAINING SESSION

IMPROvES PERFORMANCE

RECIPE BY MARIE BUNAgAN. SHE IS A SPORTS SCIENCE gRADUATE AND A FORMER ASSISTANT STRENgTH AND CONDITIONINg SPECIALIST. SHE IS ALSO A gRADUATE OF PROFESSIONAL CULINARY PASTRY ARTS PROgRAM IN CENTER FOR ASIAN CULINARY STUDIES.

D i rec ti o n s:

1 . melt the marshmallows with water in the microwave for a minute and half to two minutes until puffed.2 . mix the ground chocolate chip cookies, wheat bran, raisins, and walnuts.3. pour in chocolate chip cookie mix and melted marshmallows in a bowl. 4. stir until combined then transfer to a baking pan. set until cooled.5. Cut into squares. serve.

tiP:

CAFFEINE QUICKIE

LIMIT CAFFEINE INTAKE TO

200-300 MG A DAY

1-2 MG OF CAFFEINE PER KG OF BODY WEIGHT

CAN RAISE RACE-DAY PERFORMANCE

A TALL (12 OZ.) STARBUCKS COFFEE CONTAINS 260MG

OF CAFFEINE

A YUMMY CAFFEINE BOOSTER TO TRY:

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For an extra kick, add dark chocolate


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here’S hoW You cAn Tone dIFFerenT muScle GroupS WITh one SImple SquAT. BY SEAN SIM

First thing to note is to learn the movement to ensure proper muscle balance and timing of muscle contraction. This way, you won’t put stress on other tissues that will also be utilized. Triathlete jessi Stensland affirms by this exercise to help you “generate power from your hips through the entire range of motion.” remember, triathlon is a repetitive sport, which makes us prone to overuse injuries. perfecting the squat not only strengthens your leg muscles but minimizes your chances of injury as well.

the SqUAt: promotinG more poWer on the Bike

proGreSSInG The SquAT

1. stand with your feet shoulder-width apart. Imagine there is a toilet seat behind you, inhale and sit down to the point that you stick your butt out as you go lower. Get down until your thighs are parallel to the floor. hold it, and then keep your back flat and your chest out to promote power generated from the glutes. curling your back won’t fire the glutes properly and may cause back pain.

2. stand up gradually, utilizing not only your thigh muscles but also your hips. Watch yourself doing this in front of a mirror. When you see that your knees

go in, bring these out. If you’re having a hard time, wear a mini resistance band around your knees and resist it going inwards while standing up. exhale while returning to an upright position.

what to watch out? If your trunk leans forward when you get down, place a plank behind your heel to see if the movement improves. If it does, you may have tight calf muscles. consult a physiotherapist to check if your hip flexors (in front of the hips) are tight, too. The crouched aero position on the bike may promote hip flexor tightness.

{ 1 } BODY wEIGHT SquATS { 2 } ONE-DuMBBELL GOBLET SquAT { 3 } TwO-DuMBBELL FRONT SquAT { 4 } TwO-DuMBBELL FRONT SquAT TO SHOuLDER PRESS

STRENGTH & CONDITIONINGFLEXiBiLiTy • STrEngTh and CorE EXErCiSES • running driLLS

I don’t have time to go to the gym,

what’s my alternative?a. You can always work out at home (or anywhere really) by doing some bodyweight exercises. Do the “prisoner squat”—just place your hands behind your back and follow the instructions in this article. Do 20 to 25 squats for two to three sets every other day.

dUmbbEll SqUaT vaRIaTIOnS TO add TO YOUR ROUTInE

2 DUmbbELL FRoNT SqUAT To ShoULDER PRESS:

Targets your shoulders, quads,

glutes, hamstrings, and core

2 DUmbbELL FRoNT SqUAT:

Challenges the stability of your shoulders

and core

DUmbbELL gobLET SqUAT: helps maintain

proper form but taxes the core and stabilizing muscles

ThiS ExERCiSE CAN bEEF UP moRE ThAN jUST

ThE qUADRiCEPS

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There are many ways to shed the extra pounds, but you can’t go wrong with proper hydration. Drinking the right fluid isn’t only vital to health and performance. It actually helps you lose weight by increasing your metabolism. For physically active people who prefer to drink water during exercise, commercially

available fitness water may be a better choice. Just like a sports drink, most fitness waters are lightly flavored, encouraging you to drink more and thus keeping you constantly hydrated. These drinks also contain small amounts of electrolytes or salts that may prevent cramps. Other fitness waters have small amounts of carbohydrates (only around five percent) that help the body absorb fluids, which can then be used as fuel during exercise. Clinical nutritionist Samantha Heller said that consuming low-calorie, light-flavored drinks may help suppress hunger and limit appetite. She explained that people often confuse thirst for hunger, which then prompts food cravings. And science agrees. A 2005 study published in Obesity Research showed that people who drank an average of 1.5 liters (around 6.5 cups) of fluid a day consumed around 190 less calories per day compared to those who didn’t drink as much. Another research published in 2008 in Obesity indicated that women who drank more than a liter of fluid a day nearly lost more than five pounds in 12 months, regardless of other factors. People should also consider adding more water-rich foods such as watermelon and lettuce to their diets to help them lose weight. Penn State University’s Barbara Rolls reported in her article “Eat water, Lose weight” that water in water-rich foods leaves the stomach much slower since it is chemically different from its liquid form. This gives the feeling of fullness and offers a neat and convenient trick to losing weight.

HOW COnSUmInG FlUIdS Can maKE YOU lEanER and FITTER BY SEAN SIM

dRINk MORE,LOSE wEIgHT

BE wARY OF DRINKING TOO MuCH wATER, TOO. ENDuRANCE ATHLETES ARE AT A MuCH HIGHER RISK OF THE CONDITION

CALLED HYPONATREMIA wHICH OCCuRS wHEN THE KIDNEYS ARE NOT ABLE TO

EXPEL EXCESS wATER. THIS RESULTS IN LOw SODIuM LEVELS IN THE BLOOD.

www.MAYOCLINIC.COM/HEALTH/wATER/Nu00283/NSECTIONGROuP=2

THE FOOD AND NuTRITION BOARD AT THE INSTITuTE OF MEDICINE RECOMMENDS

wOMEN TO DRINK AROuND 2.7 LITERS OF wATER TO MEET THEIR DAILY HYDRATION

NEEDS wHILE MEN ARE ADVISED TO DRINK 3.7 LITERS OF wATER EVERY DAY.

www.IOM.EDU/REPORTS/2004/DIETARY-REFERENCE-INTAKES-wATER-POTASSIUM-SODIUM-CHLORIDE-AND-SULFATE.ASPX

MAYOCLINIC.COM STATED THAT wHILE THE ‘DRINK

EIGHT 8-OuNCE GLASSES OF wATER A DAY’ DOESN’T

HAVE STRONG EVIDENCE TO SuPPORT THIS LONG-

BELIEVED CLAIM, IT’S BEST TO THINK OF IT AS ‘DRINK AT LEAST EIGHT 8-OuNCE

GLASSES OF wATER A DAY’.www.MAYOCLINIC.COM/HEALTH/wATER/Nu00283

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SG SPORTS EXPO 2013

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1 4 SW I M B I KE RU N S I N G A P O RE | I SSU E 0 1

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RACE RECAP

cold Storage Singapore International TriathlonThis year’s event was held on September 28 and 29 at the east coast park. It was a wet race as it poured just before the swim started at 8am. cold Storage Singapore International Triathlon is the only triathlon to be sanctioned by the International Triathlon union (ITu) and Asian Triathlon confederation (ASTc). organized by Triathlon Association of Singapore, more than 1,000 athletes competed in six categories on the second day. (AYKc)

Singapore duathlon

This year’s race was held on october 26 at the east coast park, a perennial favorite for multisport endurance races. It was jointly organized by Triathlon Association of Singapore and metaSport, and it was the last multisport event for the year. There were five categories: Standard – 10km run + 36km bike + 5km run; Sprint – 5km run + 18km bike + 2.5km run; and junior (ages 16-19), Youth (ages 12-15) and Kids (ages 8-11). (AYKc)

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Fans of Rudy Project’s sunglasses and cycling helmets need not travel all over Singapore to buy their favorite gear anymore. After five years of distributing the Italian-made products to various retailers, sole distributor Rudy Project Singapore has finally opened its first concept store. The 1,100-sq.ft shop carries the entire range of sunglasses and helmets that customers have grown to love. There is even an optician to prescribe corrected lenses to fit some of the brand’s eyewear, giving myopic and astigmatic customers the thrill of wearing Rudy Project sunglasses without wearing contact lenses. Anthony Chin, Rudy Project Singapore General Manager, is confident that the new concept store gives a better experience to customers in shopping for their favorite brand’s sunglasses and helmets.

RuDY PROJECT CONCEPT STORE481 Joo Chiat Road, Singapore 427685Tel: 6440 0877www.rudyproject.comOpening hours: Monday to Friday, 12pm – 10pmSaturday, Sunday & Public Holidays, 11am – 10pm

rUdy projeCt ConCept Store openSFIRST SINGAPORE STORE TO STOCK ALL PRODuCTS BY ADAM YAP KEH CHEw

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S NovEmbER 20133rd: Nike we Run Sg 2013 (Run)

9th: The Trailseeker 2013 (Run)

10th: great Eastern women’s Run 2013 (Run)

16th: Brooks Run Happy Singapore 2013 (Run)

17th: Run For Hope Singapore 2013 (Run)

Salomon x-Trail Run 2013 (Run)

24th: Swissôtel vertical Marathon 2013 (Run)

DECEmbER 20131st: Standard Chartered Marathon Singapore 2013 (Run)

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SUBSCriBe to oUr

diGitAL edition And Get inStAnt

doWnLoAdS every iSSUe


Singapore’s largest sporting exposition is back! Centering on endurance sports such as marathons, duathlons, triathlons, and ultramarathons, and supported by the Singapore Sports Council, the three-day Singapore Sports Expo is also the race entry pack collection venue for the Standard Chartered Marathon Singapore where about 60,000 registered marathoners will be there. This year, the Singapore Sports Expo is the largest ever and hopes to attract more than 100,000 visitors to take part in exciting activities, promotions, and games, as well as enjoy the top sports brand exhibits. Expect programs on sports and equipment, health and wellness, sports medicine and injury management, sports science and training, food and nutrition, weight management and alternative fitness, and much more on healthy lifestyle. (AYKC)

SINGAPORE SPORTS EXPO 2013Date: 28-30 November 2013

Venue: Singapore Expo Hall 7Opening hours: 10am – 9pm

Free admissionwebsite: http://www.sse.com.sg


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SBR SG - Issue 01

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