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Endurance Sports Issue 08
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Transcript of Endurance Sports Issue 08
PARTNERS FOR LIFE,
IYA & DREW ARELLANO
SPECIALCOVERAGE:XTERRA ALBAY
OFF-ROAD
TRIATHLON
IMPROVEYOUR SWIMPAGE 13
“IT’S AN
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RIDE, A GAME
OF GIVE-
AND-TAKE”
COUPLES IN SPORTS
+PARTNERS IN TRI!
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ISSUE 08 | FEBRUARY 2015
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HOW REAL-LIFE
ATHLETIC PARTNERS
MAKE IT WORK
• THE BULL RUNNER
ULAH DREAM MARATHON
• CHALLENGE PHILIPPINES
GEAR FOR
HIM & HER
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MESSAGE FROM THE EDITORS
ON THE COVER
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02 GEAR GUIDE
07 EXPERT ADVICE
08 NUTRITION & DIET
09 RECOVERY
10 COVER STORY
12 COUPLES IN SPORTS
13 STRENGTH & CONDITIONING
14 EVENTS
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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
SAUL ANTHONY SIBAYANcontributing editor
SHEM LEONG, ANI DE LEON-BROWN, DAN BROWN, HARVIE DE BARON, ANIKA MACADAEG DE ROSAScontributors
f i n a n c e , a d m i n a n d i t i
FAITH PAGUIRIGANfinance and admin supervisor
JAROLD SAMBOit supervisor
e x e c u t i v e i
TIRSO JESUS PARPAN IIIELIZABETH ANN CHAN PARPANdirectors
FRANCIS CALUAGregional finance consultant
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ART DIRECTION BY:
MIKKE GALLARDO
COVER PHOTO BY: HEIDI PASCUAL-AQUENDE
HAIR AND MAKEUP BY: RUEL PAPA
JAYMIE PIZARROTHEBULLRUNNER.COM
RAYMOND RACAZA @RAYMONDRACAZA
RUN.PH
CONTENTS
Exactly two years ago, I did my very first triathlon. It turned out to be one of the toughest races in the country, and I instantly fell in love with the sport. It was a life-changing experience, to say the least. I had no idea what I had gotten myself into, and I didn’t know how much mental and physical preparation was needed in the sport. I literally just
jumped into the water! That memorable race was XTERRA. And this issue contains a special feature on this challenging race, which will be set in scenic Albay for the first time this February. Coach Ani de Leon-Brown, one of the premier coaches in the country, will also generously give us tips on how to plan for the year. We won’t let fatigue get in the way, and we discuss how we can overcome it in our Nutrition and Recovery sections. The season is in full swing. I’ll see you on the road!
They were once my triathlon teammates, they’re good friends of mine, and they will always be one of my favorite showbiz couples (even if they’re the least showbizzy people I know). This month, we’re thrilled to feature Drew and Iya Arellano to talk about marriage, triathlon, and their race goals for 2015. Expect to laugh aloud while reading this article as I
do whenever I’m lucky enough to bump into them. For couples who train together, we’ve got complementary gear for both of you. Even better, we present new beginner’s gear that won’t break the bank. As the race calendar heats up, we feature XTERRA Albay, Challenge Philippines, and, last but not the least, a marathon very close to my heart, the The Bull Runner ULAH Dream Marathon. Train and race strong this season! And, if you can, do it with the people that matter most!
Unison Bikes unisonbikes.com • Speedo Concept Store speedo.com.ph • Planet Sports planetsports.com.ph • Primo Cycles facebook.com/PrimoCycles • Epic Cycles facebook.com/pages/Epic-Cycles/584705501596426Bikezilla facebook.com/BikezillaPH • All-Terra Cyclery facebook.com/pages/All-Terra-Cyclery/108876192929 • YKK Bikes ykkbikes.com • Cycle Logic facebook.com/CycleLogicPH
ATTENTION TRIATHLON ROOKIES! GO ALL-OUT IN YOUR DEBUT RACE BUT DON’T BREAK THE BANK FROM PURCHASING EXPENSIVE GEAR. HERE’S OUR LIST OF ESSENTIAL, BEGINNER-FRIENDLY, AND REASONABLY PRICED TRI ITEMS TO CONSIDER
Looking for the ride that’s definitely for keep? The QUINTANA ROO PR6 concludes your quest. This bike royalty was voted as Lava Magazine Gear of the Year 2015. Rightly so as it’s replete with first-rate features. With QUINTANA ROO PR6, your cycling fun, power, and stability are taken to higher levels. It has the lightest SuperBike frameset available in the market, and is also the only bike with unlimited brake compatibility. It’s got an intuitive and adjustable cockpit. Another winning feature is its refined SHIFT Technology that gives it stability and provides the cyclist with higher speeds, faster bike splits, and new PRs. Rounding up its “Magic 5” features is its exceptional value considering it’s made up of crème de la crème cycling components such as a state-of-the-art wheelset, full electronic i2, Shimano brakes, TriMax Crank, ISM saddle, and Profile aero bars. Bonus is that it’s the sole Superbike with a simple and intuitive design sans scrimping on the essentials. So don’t just finish your bike race, nail it with the aid of QUINTANA ROO PR6, the quintessential cool cycle!
FRAMESET P185,000
QUINTANA ROO PR6 DI2 ELECTRONIC BIKE
P450,000
QUINTANA ROO PR6
THE QUINTESSENTIAL COOL CYCLE
SPEEDO FUTURA BIOFUSESpeedo fuses reasonable pricing and exceptional performance with the Futura Biofuse. This goggle authority has super soft and flexible seals that adapt to the shape of your face for that unbeatable cushioned comfort.P1,100Speedo Concept Store (SM MOA)
MET PAC VIIWhether you’re aiming to podium or achieve that elusive personal best, the PAC VII is packed with features to help you realize your goals without burning a hole in your pocket. Its full in-molding construction and Safe-T lite retention assures optimum protection while its two large vents will keep you cool during a long ride. P5,000Unison Bikes
TYR COMPRESSION TRISUITYou want to be remembered as the guy who crossed the finish line first and not the triathlete garbed in an expensive suit being overtaken by other fellow athletes in the race. With the TYR COMPRESSION TRISUIT, supreme quality meets affordability. It helps lower your body temperature and heart rate and results in more efficient breathing and less lactic acid buildup. P2,897.40 RUNNR outlets
(Original price is P4,829. The item is discounted until
supplies last.)
FELT B16From advanced aero bars to lavish-looking wheels, bikes can cost as much as a sub-compact car. Good news is none of these are really required. With Felt B16’s mix of Shimano and FSA components that maximizes a rider’s performance and deep section wheels that offer world-class aero benefits, you can achieve value for your money sans skimping the quality of your ride. P79,000 Primo Cycles; Epic Cycles
ADIDAS BREEZE ELITE The Breeze Elite will definitely give a bang for your buck, thanks to its affordable cost and elite features such as its OrthoLite® anti-microbial sockliner that helps inhibit odor and prevent slippage and its soft and smooth fabric lining for added comfort. P2,995Planet Sports (BGC)
Available at Bikezilla, All-Terra Cyclery, YKK Bikes & Cycle Logic.
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
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• Bert Lozada Swim School- bertlozadaswimschool.com • Saucony facebook.com/SauconyPhilippines • Chris Sports chrisports.net •Toby’s Sports tobys.com • Rudy Project rudyproject.com.ph • ROX rox.com.ph • Ceepo ceepo.com •The North Face facebook.com/thenorthfaceph • Salomon facebook.com/salomon.pilipinas • Primo Cycles facebook.com/PrimoCycles • Sportshouse sportshouse.com.ph • Runnr runnr.com.ph • The SM Store facebook.com/TheSMStore
OUR FAVE ENDURANCE SPORTS COUPLES SHARE THEIR GO-TO GEAR AND GADGETS. PICK UP IDEAS
ON WHAT TO GIVE YOUR SPORT-BUFF SWEETHEART IN THIS SEASON OF LOVE. BY RAIZA CABUGWANG
MAT O’HALLORAN & JOYETTE JOPSON
Joyette: The most important shared piece of training equipment we use is our big Accusplit pace clock. We use it up to 3 times per day for years now in swimming and for indoor bike workouts both individually and in groups. It’s also a vital tool in coaching athletes. We love our pace clock because it’s always honest, reliable and consistent no matter how the workout is going. It has paid for itself countless times over the years.
Mat is a triathlon coach while Joyette is a Barre3 instructor and triathlete.
SWEETHEARTS
Omar: My favorite is the Saucony Kinvara 5. I‘ve really enjoyed its predecessor the Kinvara 4, but the K5 is so much more durable with a stronger mesh around the toe box. It’s very light and has just enough cushioning for training or racing.
Herbalife-sponsored athlete; coach-TriO Triathlon Coaching
Accusplit AX850 P10,000
Bert Lozada Swim School
Garmin 910XT P22,900
Chris Sports Glorietta
Polar FT4P6,195
Toby’s Sports (Greenhills)
ANGELO & PEPPER LOZADA:
Angelo: Garmin 910XT. Great whenever I swim, bike or run. The information it gives is very accurate. I found the fact that it knows when you’re taking a rest and when you’re working is great along with the fact that it gives the lengths, stroke count, efficiency rating and much more.Angelo manages the famous Philippine swimming institution, Bert Lozada Swim School. He is also a swimming instructor and coach.
Pepper: I like the Polar FT4. I use this to keep track of my heart rate. It alerts me when I need to pick up my speed, exert effort, and when I need to start slowing it down.Pepper is a Zumba instructor. She also teaches baby swimming and is a proud mom of three cute, little boys.
Laarni: I absolutely love my Saucony Type A6. I use it during fast runs, speed work, and of course, racing. I’ve actually clocked several run split PRs on these babies—20 minutes faster than my old run split on my most recent Ironman race in Malaysia, for example.
Herbalife-sponsored athlete
OMAR & LAARNI PAREDES
Saucony Type A6 P4,895Saucony Glorietta 3
Saucony Kinvara 5 P5,295 Saucony Glorietta 3
ANTHONY & MARICEL PANGILINAN Anthony: The DA1 Felt Bicycle is high-tech because the gears are all automatic. It’s red, black, and white, which are the Team Pangilinan’s colors. Importante ‘yan. If you can’t perform, just ja-porm.Anthony is a management trainer, motivational speaker, productivity consultant, columnist, host, and triathlete who regularly swims, bikes, and runs together with his beautiful wife and five adorable kids.
Maricel: The sun is harsh on my eyes because I have (light colored) eyes. My favorite is my white-framed Rudy Project ability shades which I’ve worn in all my races.Maricel is an award-winning actress, columnist, author, triathlete, and mother of five.
Rudy Project Ability shadesP8,450 Rudy Project (BGC)
D1 Felt bicycleP300,000Primo Cycle
04 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
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TWO OF THE MOST TRUSTED AND DISTINGUISHED BRANDS IN THE REALM OF SPORTS RECOMMEND SOME OF THE LATEST ADDITIONS IN THEIR GEAR ROSTER THAT CAN BE GREAT VALENTINE PRESENTS FOR YOUR DEAREST SPORTS TRI MATE.
JEROME & MARIS DE CASTRO-BAUTISTA
Jerome: The North Face Better Than Naked Shorts is my favorite pair. What I like most about it is that it has 3 pockets. I can fit 2 gels per pocket, sometimes even 2 granola bars per pocket which makes it perfect for long outings whether on the road or trail. It’s lightweight and breathable with a barely-there feel and comfort. It has slits on the side providing for a full range of motion. Though a bit expensive, these shorts are my go-to trail racing shorts.
Jerome Bautista is a banker who discovered fun runs during his college days. He did his first marathon on 2009 and his first ultramarathon on 2011. He’s now more into trail running. After getting married last June 28, he’s preparing himself to run longer and harder trail races. He is also the Finance person of The Cordillera Great Traverse Team Officers for 2014-2015.
Maris: For me, the best running tights in the market is the Salomon S-Lab EXO Women’s Tights. I love its next-to-skin fit but cloth-like feel and breathability. It’s extremely comfortable, whether during hot weather or cold conditions. The material does not lose its stretchiness even after several uses over the years. I wear it during ultras and trail runs.
Maris De Castro-Bautista is a banker and has been running since 2011. She did her first marathon on 2013 and has done 2 road ultramarathons since. She’s now more inclined to explore trails and mountains. She just tied the knot last June 28, 2014 and is preparing for her first trail marathon.
DAN & ANI DE LEON BROWN
Ani: I’m loving the TT 7.0 Zoot Shoes since it provides me with the right amount of cushioning, response, and flexibility. I love that I don’t need to wear socks with it. Dan loves his Rudy Project Wing 57 Aerohelmet since it provides great ventilation and is lightweight apart from being aerodynamic.
Dan and Ani Brown are coach triathletes of different abilities and have done 34 Ironman Distance races between the two of them. Check out their triathlon camps at The Next Triathlon Camp Series through their Facebook page, https://www.facebook.com/pages/The-Next-Step-Triathlon-Camp-Series/176292879075942.
Rudy Project Wing 57P18,950
Rudy Project Trinoma
JUSTIN & BELINDA GRANGER
Justin: It’s nice to spend some time in the last two months of the year on my CEEPO Mamba road bike. Set up in a far more relaxed position, compared with the tri bike, it reduces the stress on the quad muscles. Riding the Mamba, I use more of my hamstrings and work on my cadence. This time of the year I ride a lot with the local cycling clubs and this cleans up my skills and develops my acceleration and top-end speed.
Justin is a 20-time Top 10 Iron Distance finisher and has done multiple podiums.
Belinda: My favorite is my 2015 CEEPO Katana TT bike. It fits me perfectly which is quite rare as most TT bikes are too big for shorter girls like myself. The Katana is my favorite. It’is so stiff and responsive yet still super comfortable on my longer rides. It looks great (and of course that is also important). I will always choose my Katana. I ride faster on it.
Belinda Granger is a 15-time IM Distance Champion, Australian IM Hall of Fame, professional athlete for over 15 years, and coffee lover.
2015 CEEPO Mamba road bike
www.ceepo.com
2015 CEEPO Katana TT bike
www.ceepo.com
Salomon EXO TightsP7,290
Salomon SM Aura, SM Megamall, and Glorietta 3
Maxxed BriceP2,499Sportshouse
Maxxed AshtonP2,499
Sportshouse
BROOKS RAVENNA 6 Shower your partner lots of love by grabbing Brooks’ latest addition to its Ravenna series and go matchy-matchy with your hubby or lady in this Month of Hearts. This pair’s BioMoGo DNA cushioning brings out comfort like no other while its Segmented Crash Pad feature allows full ground contact and seamless heel to toe transition. Its adjustable saddle wrapping from heel to mid foot provides a snug fit so you can easily zoom your way to the finish line.
MAXXED BRICE AND MAXXED ASHTON Surely you’d earn extra love points from your other half this couples’ month when you gift him or her the Maxxed Brice and Ashton Running Shoes. Please her with Maxxed Brice’s high abrasion rubber that gives this shoe-meister an extra ability for long runs and its lightweight materials that evoke an almost barefoot feel. On one hand, spoil your man by treating him with a pair of genuinely good sprint/trail running Maxxed Ashton shoe. It’s beyond compare for its 3D stereo rubber that protects the footwear from dirt, mud, or dusk. Save him from strains and injuries while he’s enjoying the great outdoors, thanks to Ashton’s midsole gel type rubber.
Zoot Ultra TT 7.0
P5,495.00Toby’s Sports, RUNNR, and The SM Store
North Face Better Than
Naked shortsP2,890
All The North Face outlets
06 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
QA
EXPERT ADVICE THE
EXP
ERT
What’s the most important concept in creating and executing a training plan?
OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS
COACH ANI DE LEON-BROWN Coach Ani de Leon-Brown, Philippine triathlon team’s High Performance Coach and 11-time Ironman-distance finisher. Coach Ani is married to triathlon Coach Dan Brown. He is a 23-time Ironman distance finisher, Ultraman Hawaii World Championship 2006 6th place finisher. Dan has also coached both the Philippine and Korean National Triathlon Teams. They have a son, Dash.
Do not burn out in the first quarter
and suffer for the rest of the season. Build up slowly, and train
through your tune-up races without making
a big fuss.
The important concepts to consider are:
a. Abilities and aspirations of the athlete. What is
his current level of fitness, what amount of work is
he willing to do, and what are his goals?
b. Time and lifestyle constraints and how we can
work around them.
c. Proper periodization. If the athlete has prepared
the right way, progressively over a prolonged period,
then success is a real possibility.
d. Nutrition should also be addressed. A lot of times
even the best trainers can be undisciplined with
the way they eat. Some overdo it, some do not eat
enough, a lot just have no idea what to eat.
e. Include strengthening sessions where necessary,
especially in the base period of the program.
f. Other things to consider are: typical training
environment, access to facilities, training
companions? These are small, day-to-day things, but
they do spell the difference between performing
well and getting by satisfactorily.
The Asics AP01 SPM Training Watch understands that each step a runner takes, matters. With this in mind, Asics incorporated its two key features, the Steps per Minute (SPM) and the Pace and Distance, into its string of other intelligent and equally interesting specs. Steps Per Minute gives a precise count of your steps and controls your running rhythm, allowing you to find the most efficient and ideal level of strength to maximize your training. Pace and Distance feature uses an advanced 3D sensor to ensure precision. Other remarkable features that make the Asics AP01 SPM watch a standout: Its dual-time display, a double-repeat timer, a three-channel daily alarm, a flash memory that functions even without power supply, and a shoe impact meter that calculates your cushioning properties. Its endurance is also a cut above the rest, thanks to its 5-bar water resistance and a two-year battery life. Achieve optimum running training with the Asics AP01 SPM Training Watch, the chrono chieftain that’s generous in service and style!
CHRONOCHIEFTAIN
QHow hard should I train during the first quarter of the year? What
should I take into consideration? a. A lot of major races have now shown up very
early in the year in the Philippine calendar. If you
are registered for any of these, then you should
have been training in the last quarter the year
before, so you can easily do the harder/ longer sets
required in the weeks leading up to these events.
b. However, some (including myself) use certain
races as part of their training for something else later
in the year. If you’re doing that, then my advice is:
Don’t burn out in the first quarter and suffer for it the
rest of the season. Build up slowly, and train through
your tune-up races without making a big fuss.
c. Keep in mind though, that although these may be
“just” tune-up races, some of these are long enough
to give you a lot of fatigue, so it’s still wise to take it
easy for a couple of days after. You can schedule this
as your easy week in your training program.
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Price Available Upon RequestAvailable at Timegear, L Timestudio Boutiques, ASICS Greenbelt 3, and
Zalora Philippines
Always use a race checklist. I have a friend
who has hers laminated and always stuck inside her tri-bag.
Bring nutrition and hydration that you are
accustomed to if you are very picky (or if your stomach is) as you cannot ensure these will be available at the race venue.
Find out the weekend timetable from the race
organizers, so that you do not miss any important things such as bike check-in cutoff, race packet pick-up, race briefing, and last but not the least, your wave start.
Book in advance a hotel/ resort, which is in close
proximity to the race venue (as much as your budget can afford
it). There’s nothing like waking up next to the start line.
Traveling with your favorite music, books/
reading material can help while away the long hours of waiting.
Wear compression for travel underneath
comfortable clothing and hydrate well throughout your flight.
Do’s & don’ts IN TRAVELING FOR AN OUT-OF-TOWN RACE(whether you’re going solo are as a couple!)
07 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
NUTRITION & DIETEATING RIGHT > MAINTAINING A HEALTHY BODY > RECIPES > LOADING UP > HYDRATION
WHAT IS FATIGUE?The usual way of identifying
fatigue is through qualitative
measures. It’s as simple as feeling
really tired. Whether you
lacked sleep the night before,
or you feel like you haven’t had
enough rest, fatigue can greatly
affect your performance during
training and racing. Because of
this, it’s important to know if
you’re over-fatigued. More than
just basing tiredness on your
“personal scale,” there’s a way
to find out, quantitatively, what
level of fatigue you are feeling.
Why should you even
quantify fatigue? Knowing
your fatigue levels will help you
decide if you should be training
more, or if you are training
enough, and if you are resting
and recovering well.
THE “QUANTITY” OF FATIGUEIn the absence of high-tech
laboratory tests, there’s a simple
technique you can do at home
using your heart rate monitor,
a device almost all endurance
athletes own.
Identify your resting heart
rate. Your resting heart rate
(also known as the basal heart
rate) is best measured when the
training volume is low (such
as the start of the year), when
there is no lack of sleep and no
additional stress factors. Once
those conditions are satisfied,
the next step is to measure your
resting heart rate first thing
in the morning, before you
jump out of bed on a rest day.
Take note of what the average
value is over a 10-minute period
because you will need this to
be able to identify your fatigue
levels on succeeding days.
On days when you feel more
tired than usual, you can take
your resting heart rate again,
first thing in the morning.
Compare the value of your
basal resting heart rate to the
most recent one. The higher
the difference from your basal
measurement, the higher your
levels of fatigue. Triggers of
fatigue such as overtraining,
undernourishment, lack of sleep,
not recovering enough will
elevate your resting heart rate.
WHY FATIGUE IS A GAME-CHANGERIn every sport, the overall
condition of the athlete is taken
into account to know whether
the athlete performed at his or
her best. Knowing your fatigue
levels will help you adjust
certain aspects of training
to be able to perform better
on training days, and, most
especially on race day. Fatigue
is cumulative. If you don’t adjust
certain aspects then fatigue will
just keep accumulating until one
day, you’re down and you just
don’t know what hit you.
If you can adjust your
sleeping habits or your training
load when your fatigue levels
are high, then you might have
a better race day. However, the
best adjustment you can make
is how you recover. Recovery is
not just about resting, it’s also
about the kind of food you eat
after training sessions. Ask
yourself, are you feeding your
body the right types of food to
be able to recover the best way
possible?
EATING HIGH VALUE NUTRIENTS DURING THE
NEXT 24 HOURSWhen you have heavy training sessions, you
should watch what you eat during the next
24 hours. This starts as soon as you finish your training session.
Make sure you eat high value nutrients to help your body recover from
rigorous training. Eat whole foods, fresh fruits,
raw salads and other food that can contribute
to recovery.
GETTING ENOUGH SLEEP
Sleep is a natural fatigue neutralizer. By making
sure you get enough (each person’s enough is subjective, although 6-8 hours is great) sleep, you help your body recovery
better and faster. Quality REM sleep is also
scientifically proven to help the body heal.
SKIPPING THE JUNK
As much as it is tempting, try your best to avoid eating junk and fast
food when training and racing. These types of food slow down
your recovery process instead of helping your body heal. By choosing to eat the right type of food, you might be able
to race your personal best. Keep that in mind the next time you feel like reaching for a bag of chips or ordering a
burger meal.
QUANTIFYING FATIGUEEVERY ATHLETE HAS EXPERIENCED FATIGUE, BUT HAVE WE EVER ASKED HOW THEY ARRIVED AT THAT CONCLUSION? BY HARVIE DE BARON
Knowing your fatigue levels will
help you decide if you should be training more or if you are
training enough and if you are resting and
recovering enough.
Eatingfor
Recovery
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08 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
Harvie de Baron, a 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).
When my husband experiences fatigue or extreme tiredness, he normally talks to me about it. I try to listen and let him express himself [without interrupting / second-guessing him]. After listening to him, I do my best to say encouraging and uplifting things, to allow for positivity to flow into the conversation and general atmosphere. After we talk, I normally take it upon myself to find something he likes that’ll take his mind off the fatigue or extreme tiredness. I’m talking about trivial things, like Kinder Bueno or Ferrero Rocher – his favorite chocolates, and bigger t hings too, like going out for dinner at his favorite Japanese restaurant, or getting massages. As a triathlete’s wife, I believe that it’s my job to keep my husband [motivated and positive] by encouraging him, and it’s not my job to tell him how to train better, or perform better at triathlons. This is why I choose the role of cheerleader, rather than coach.
RECOVERYINJURY PREVENTION > REST > RELAXATION > SEASON BREAKS > DOWNTIME
ANIKA MACADAEG DE ROSASAnika is married to age-group triathlete
Touie de Rosas. She just gave birth to their first baby last January 26.
Follow her blog: http://sunnysynonyms.com/author/amderosas/. S
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RECOVERY 101
If you just got bitten by the triathlon bug, then you are likely excited to train every single day. Keep in mind, however, that as you train for 8 to 10 hours or more a week, the issue of recovery becomes ever more important.
FLUSHING THE LEGSA relatively hard bike or run session, like power intervals on the bike trainer or speed work at the track, produces metabolic waste. If not cleared from the legs, it will impede the body’s natural process of recovery and adaptation. The principle behind “flushing the legs” is to move the deoxygenated, low nutrient, stale blood back to the venous system for filtration through the liver and then through the lungs for re-oxygenation. Fresh blood, full of oxygen and nutrients, is returned to the legs, setting up a good physiological environment for muscular rest and repair.
AS YOU INCREASE THE FREQUENCY OF YOUR TRAINING SESSIONS, MAKE SURE TO PRACTICE IMPORTANT RECOVERY TECHNIQUES BY SHEM LEONG
+ Prop your legs up against the wall, preferably with your feet at a level above your heart. Lie back and let gravity pull the stale blood out of your legs. This technique works best if you prop your legs up for at least 20 minutes.
+ An ice bath is a great way to refresh your legs after a particularly long and hard session.
Cold water causes the blood vessels to constrict, squeezing the blood out of the limbs back up through the venous system.
+ A good massage also has the same effect as flushing the legs. This can be as simple as a quick five-minute rub down in the shower after training or a 20-minute session on the foam
roller. The gold standard is an hour of sports massage. Apart from flushing the legs, a good massage therapist will knead out all the tight knots and realign your muscles.
+ If you don’t have the luxury of time, then squeeze into a pair of tight, full leg compression garments and get on with your day.
The principle behind “flushing the legs” is to move the deoxygenated, low nutrient, stale blood back to the venous
system for the filtration through the liver and then through the lungs for re-
oxygentaion.
Some ways to flush the legs inc lude:
Overcoming Fatigue Together
09 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
AAMR. & MRS.
LIFE’S A RACE WITH A COURSE OF HIGHS AND LOWS. DREW AND IYA’S
SEPARATE PATHS ALWAYS LED THEM BACK HOME—TO EACH OTHER.
“I’ve already planned for two races so far: Tri United 1 on March 1 which
I’m very excited and nervous about because it will be my first Olympic
distance and the Ironman 70.3 Vietnam on May 10.”
Hearing this from newbie triathlete Iya Villania Arellano, 28, is like
listening to an elated college freshman talking about all the clubs she’ll be
joining in campus. Iya’s foray into triathlon began after marrying longtime
beau and veteran triathlete Drew Arellano, 34, last January 31, 2014. In
her triathlon debut last November 24, she topped her age group (25-29) at
the Tri United 4 in Pampanga.
Drew was quick to acknowledge Iya’s exhilaration, saying she easily gets
too excited just thinking about the races she has signed up for this 2015.
Drew hopes to complete all four Tri United races. He and Iya will be
competing in the inaugural Ironman 70.3 Vietnam together. The
Challenge Philippines Subic on February 21 will be the opening
salvo on his race calendar.
The couple strictly follows their respective training
programs without being too hard on themselves. They wake
up at 5 a.m. or 6 a.m., do their workouts, and head back
home to have breakfast together.
“We measure our training on a weekly basis. It
depends on our training program. We can do long
rides that can last for six hours. That’s just once or
TEXT BY SARAH MORAN
PHOTOGRAPHS BY HEIDI PASCUAL AQUENDE
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COVER STORY
twice a week, but still, you know that’s a day that
he might actually be free to be with me,” Iya says,
glancing at Drew teasingly.
Drew describes their first year of marriage.
“From the moment we decided to get married,
I think it’s just uphill from there.” His wife
interrupts saying, “Sabihin mo na how things
couldn’t get any better. ’Yun talaga ang sagot niya.”
Drew, unable to resist his charming wife, adds,
“What we love about getting married, just being
under one roof is we just talk about stuff. I guess
40 percent of the time, we talk about triathlon or
training. It’s funny because she started less than a
year ago.”
With Iya eager to train, waking up early
became easier for Drew, even as they continued
meeting their showbiz commitments. “We’re
lucky to see each other at around 4 p.m. We do
the groceries or anything we didn’t get to do in the
morning,“ says Iya. “Ginigigil na niya ako by that
time,” says Drew. “She says, ‘Ohhh…it’s been so
long…ganu’n.’” The comment lands him a playful
punch in the arm from Iya.
Give and takeDrew acknowledges Iya’s support for his triathlon
training ever since he started in 2007. This made it
easy for Iya to adjust and get into the sport herself.
“It’s important that the triathlete is transparent
and that they share with you their goals. It makes
it easy for me to be giving in time and patience
for what he has to train and because I understand
the load and how important it is,”
says Iya. The end result for her
was that empathizing with
Drew’s needs made her
more curious about
the sport. “I just
wanted to be there
and cheer him on.”
Drew says Iya
is unselfish. “Ever
since he started
[triathlon], I said: ‘If that’s what you want to do,
suportahan kita.’ It’s one of the reasons why we
have a very successful relationship.”
What gave Iya peace of mind is Drew’s constant
assurance that family always comes before
triathlon. “To hear that is comforting for me. I think
that would also give other spouses peace,” she says.
“Make it a personal thing”Before they married, Iya was content
accompanying Drew to trainings and spending
time with the wives of fellow triathletes. They
rode their bikes, but just for leisure. Eventually,
the ladies “created” a mini team of their own
and before they knew it, they we’re looking into
getting into the sport. “Meron na kaming sariling
date,” recalls Iya. “One time, Drew asked, ‘What’s
your plan today?’ and I’m like, ’We have a team
lunch.’ Drew said, ’What? Kailan pa?’”
Iya thinks that getting into the sport to spend
time with a spouse might be thoughtful in the
beginning, but when you take the sport to the next
level, you need to be passionate about triathlon
too. “Don’t get into the sport for each other.
Remember, it has to be a personal thing.”
Drew asserts that if you start training right, it
leads to natural progression of enjoying the sport,
“At the start parang, man, I can’t wake up early but
when you’re out there, you’re out on your bike,
when you breathe in fresh air, you’ll know: This is
the reason why these people are out, training,” he
adds, “it’s a personal decision.”
Drew, the master & mentorSo how does Drew support Iya, who’s getting more
serious with triathlon?
“I don’t ‘baby’ her,” he says.
Iya agrees. “He prepares my bike stuff, he cooks
for me at breakfast after a long training day, but
he doesn’t pressure me. He let’s me do my thing. He
knows when to back off.
“I also don’t expect to be ‘babied’. We have
separate training programs. We have separate
goals to achieve. I can’t expect him to run with me.
Masasayang lang yung program niya if magbabagal
siya just to keep my pace,” Iya adds.
When Drew realized Iya was really serious with
her training, her bike was upgraded to his other
bike, a Hurley. “Meron syang electric gearing at ang
astig niyang tingnan, it was all matte black, parang
lalaki talaga,” says Iya describing her new toy.
But Iya says that just having his husband
around to talk to about training is the biggest
support. “When he shares his knowledge, that
already makes a difference.”
And absence does make the heart grow fonder.
“I’m always excited to travel for my show. My
two days out-of-town for work is healthy for the
relationship. When I’m traveling, I look forward
to going home na. I constantly look forward
to something so it doesn’t compromise our
relationship,” he says.
What’s the power couple’s plan for Valentine’s
Day? Iya and Drew will be assaulting Mt. Pulag for
a Special Valentine episode of “Biyahe ni Drew”.
“We’re gonna make love in the woods,” Iya jokes.
We ask Drew how he becomes a responsible
Ironman without neglecting his woman. “Make
it clear to your partner that triathlon is not the
priority. Discuss your goals and objectives,” he
says. Honesty and communication are key.
Iya nods and he gives her a sweet smile. We
know a message has been delivered.
“Don’t get into the
sport for each other. Remember, it has to be a personal
thing.”
11 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
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COUPLES IN SPORTSTHESE ATHLETIC COUPLES SHARE HOW THEY SUPPORT EACH OTHER AND HOW THEY RIDE THROUGH THE PEAKS AND LOWS OF THEIR RELATIONSHIP.
MARIS & JEROME BAUTISTA
Maris says: We never compromise
our quality time together; we make
it a point that we always have time
for each other by traveling after
one of the major races or watching a
movie after a tiring training, trying
and discovering new restaurants
around Metro Manila, or we simply
train together. Also part of our daily
routine is to read a devotional book
for married couples.
Jerome says: Patience and
understanding are the main
ingredients in dealing with a
spouse that you share common
interests with. Even though we
want to train and race as much
as we can, we always put our
relationship first before anything.
If we have plans to train or race, we
include the other in deciding if we
will push through or not, weighing
all the factors especially time
and money. We always remind
ourselves that running will always
be around, but our relationship
is something that needs to be
maintained daily. It’s really just
prioritizing and communicating.
MAT O’HALLORAN
& JOYETTE JOPSON
Mat says: Supporting each other
on race day comes in three forms:
before, during, and after the event.
Before the event, we take a step
back, letting each other go through
their routine while facilitating
pre-race tasks that could be
stressful. During the event, less is
more when it comes to boosting
each other’s morale during tedious
moments. It’s best to plan what
you will cheer and where, in
advance. After the event, we do an
honest debrief of the race, without
over-rationalizating to absorb
the positive and learn from the
negative, so we can do better in the
next event.
Joyette says: Mat supports me by
planning our year based on our
racing season, and then he writes
me weekly training programs.
More than the coaching and
physical presence, I appreciate the
little things like how he makes my
post-workout fresh fruit shakes,
or how he makes us dinner
when he knows I have
a long workout and will
be home late. In return I
do things he’s not very fond of,
like driving and coordinating
with people. I also love cooking
his favorite meals like spam
musubi, chicken curry, spaghetti
with meatballs, lemon pasta,
baked macaroni and cheese, and
chocolate chip cookies.
LAARNI & OMAR PAREDES
We really don’t see leading an active
lifestyle as a challenge; it’s a blessing.
We’ve both been sporty since way
back, and we’ve known each other
since we were kids. Being active is
one of the greatest reasons we got
together in the first place.
Lack of time isn’t much of an
issue since we both understand
how important it is to train.
We’re both Herbalife-sponsored
athletes and with it comes the
responsibility of staying fit. We’re
also co-managing our triathlon
coaching company so we both have
a good grasp of how each other is
spending time or energy.
BELINDA & JUSTIN GRANGER
Belinda says: The best way to support
your partner is to just always be
there when things are good and also
not so good. When you have both
partners doing sport it can be a tricky
balancing act. There are certainly
times when you need to show support
to each other but you’re also tired and
struggling to stay positive yourself…
With both us being into sports the
greatest thing is that we understand
what the other is going through.
When I have a really bad session
Justin understands how I am feeling
and knows just what is needed to
make me feel better again and to see
the bigger picture. With both of us
being athletes, we always know when
to give advice/help and when to just
stay away and give space. Justin and
I have been doing this sport now for
over 20 years so we’ve seen the best
and the worst in each other. We know
what makes each other tick and we
know what it takes to pull each other
out of a bad mood.
Justin says: Belinda and I have
been married for over 15 years. We
spend allot of time together, more
than any couple that I know. Support
comes naturally for us both. We have
realized that, to make the most out of
this beautiful lifestyle, we work as a
team. Doing stuff to help one another
is automatic and not something that
needs to be thought about. Motivation
is key to success as a sports couple
and figuring out when your partner
needs extra help to get out the door
to train, is important. With friends
and relatives you need to find time to
drop your guard and loosen up. This
is easier when you have good friends
and family that know what you’re like
and plan around your time. We are
both doing what we love and sharing
it with your best mate is the best!
PEPPER & COACH ANGELO LOZADA Pepper says: Angelo manages a swim school, teaches swimming as well
as coaches swimmers. The best way I support him is understanding his
kind of work, accepting the demands of his job and helping him out in the
areas where he needs me. With his kind of job, I make sure that I refrain
from adding pressure to his load by tending to kids more. I allow him to
watch TV because that’s the only time he gets to relax. Then we have
regular Friday date nights with a “no-calls” rule. unless it’s really necessary
Saturdays, we go out with our three sons.
Angelo says: Pepper not only teaches Zumba, she also teaches baby swimming and homeschools all our three
boys. The best way I support her is to be sensitive with what she needs. I am the no.1 fan whenever she does
her Zumba events. I am also doing my best to be an intentional father to my sons. With all the activities she is
doing, I make it a point to listen to her whenever she vents off steam from stress. Try to solve the problems she is
encountering whenever she asks for it.
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
Saul Anthony Sibayan finished his Masters Degree in Sports Science through the United States Sports Academy. He was a former research assistant at the Exercise Physiology Laboratory of the University of Alabama. He recently passed the Tactical Strength and Conditioning-Facilitator (TSAC-F)
certification exam from the National Strength & Conditioning Association (NSCA). FB, Twitter, IG: saulsibayan
The staggered side plank is a good anti-lateral flexion exercise. Because the feet are separated from each other, it promotes a wider base of support, making the exercise easier. Moving forward, we’ll show you how and why the stacked side plank can improve running efficiency. By keeping your feet together, you narrow your base of support. This makes your body unstable, further challenging your core. This exercise is not only an anti-flexion exercise, it is also an anti-rotation exercise. In running, there is an acceptable trunk rotation of around 5 to 8 degrees. Going more than that results in unnecessary body movements, wasting energy and reducing efficiency. The purpose of proper arm swing in running is to counteract the movement of your legs and also decrease trunk rotation.
FLEXIBILITY > STRENGTH & CORE EXERCISES > RUNNING DRILLS
TAKE IT TO THE SIDEIMPROVE YOUR SHOULDER STRENGTH, CORE STABILITY,
AND RUNNING ECONOMY WITH THE STACKED SIDE PLANK BY SAUL ANTHONY SIBAYAN
PA
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This exercise is not only an anti-flexion exercise, it is also an anti-rotation exercise.
DOWNLOAD THE FREE INTERACTIVE EDITION TO WATCH ANOTHER PROGRESSION OF THE SIDE PLANK: STACKED SIDE PLANK WITH REACH.
GOAL:
Hold this position for at least 30 seconds for 2 to 3 sets per side. You can alternate sides to save time.
STRENGTH & CONDITIONING
STACKED SIDE PLANK STEP 1 Lie on the side with the forearm under the shoulder.
STEP 2 Keep both feet together.
STEP 3 Push the forearm away from the body and lift hips up while using the forearms and feet to support the weight.
STEP 4 Focus on your hips and butt muscles (glutes). Squeeze the butt to properly activate the core. This also prevents your butt from sticking out at the back.
STEP 5 Hold this position and always try to keep your body in a straight line.
STEP 6 Repeat on the other side.
SUITED for WINNINGWhether your goal is to reach the finish line, beat your personal best, or podium proudly, unwavering passion and serious training are indispensable investments to turn these goals into reality. But beyond dedication, choosing the right gear to train in is also invaluable as it compliments your devotion to triathlon. For trisuits, iTRACC’s ELLIOT is the superior suit that will supplement the factors you put in to enhance your performance. This is emphasized in its line of superb features such as having smooth, buttery hand feel material with uncompromised 360-degree stretch and absolute resiliency for utmost comfort, a compression technology that stabilizes and warms muscles for total performance improvement, a quick-dry feature for effective moisture management, and a six-thread flat-seam-lock technology for that unbeatable strength and compression support. Go for your goals without worries, thanks to ELLIOT’s 50+ UV skin protection and its ability to keep your undergarments in place and prevent chafing. Wear the iTRACC ELLIOT, the trisuit that’s suited for champions!
iTRACC ELLIOT P2,368.75 (SRP)Available at Sportshouse
SUITED FOR
CHAMPIONS
You should feel it on
your shoulder, back, and core
muscles.
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13 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
PRO ATHLETES TROOP TO THE PHILIPPINES FOR A CHALLENGING XTERRA ALBAY EXPERIENCE
After four years in Liloan, Cebu, the Philippine
edition of the world’s premier off-road triathlon
event, XTERRA moves to its new venue in the Bicol
Region’s province of Albay.
Now dubbed as XTERRA Albay, the race will
provide participants a perfect countryside off-road
experience. The race course will be in the 6km
perimeter exclusion zone of the majestic and active
Reigning XTERRA Philippines 2014 Female PRO Champ Renata Bucher will see action in XTERRA Albay.
Flora Duffy, the 2014 XTERRA Worlds
Female Champion is a strong contender to
the 2015 XTERRA Albay Female PRO crown.
Albay Astrodome, venue of the event
expo, athlete registration, and the
Governor’s Night and Welcome Dinner.
XTERRA Protegè Mauricio Mendez will be the youngest among the XTERRA
Albay PRO Contenders.
XTERRA ALBAY OFF-ROAD TRIATHLON FEBRUARY 6-8, 2015 LEGAZPI CITY, ALBAY
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14 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
Mayon Volcano. It starts with the swim in the
shores of Lidong in Mayon Riviera where the open
water is calm and deep and the beach with black
sands. The bike course will have wide and open
trails and will provide a scenic view of Mayon and
Legazpi, Albay while passing through fire roads,
grass lands, sand and rocky trails. The run course
will follow the ATV route in Mayon characterized
by varied terrains such as rocky and sandy areas,
river beds and grass lands.
“We decided to go to Albay because the area,
backdrop of the province is in-line with our
objective of sports tourism as a company and
add to that the generous support of the province
through its governor, Gov. Joey Salceda.”, says Mr.
Fred Uytengsu, President of Sunrise Events Inc., the
organization behind XTERRA Philippines.
Seemingly owing to the promise of a perfect
off-road racing experience and a challenging race
course, this year’s event had attracted the most
number of PROs from different parts of the world.
Fifteen male and female PROs from ten countries
will make up this year’s PRO field, the most this
event ever had since its inception in 2011.
With the retirement of last year’s Male PRO
Champion, Dan Hugo, from professional racing,
the male PRO crown will be up for grabs this year.
Leading the contenders will be last year’s runner
up, Bradley Weiss and third placer, Ben Allen.
Worth of noting though will be the participation
of XTERRA Protégé and newly-turned PRO,
19-year old Mauricio Mendez. Mauricio, in his
first year as a PRO, placed 5th overall at last year’s
XTERRA World Championship. He will be the
youngest PRO contender at the XTERRA Albay.
Asked on whether this will
be his foremost advantage
over the others, he replies
“What I see in my age,
talking about advantage, is
that I have a little bit more
time for learning than
most of the other athletes,
having these experiences
at this age is something
invaluable from my point
of view and here is where I
want to have all my focus,
so I can grow as an athlete
and as a person.”
Meanwhile, Renata
Bucher, last year’s Female
PRO Champion will be
back to defend her title this year - “The Xterra
Philippines title 2014 was one of my top highlights
of the season. I did not expect to win it at all. The
heat was a huge impact of the race. I passed the
leader of the race 200m before the finish line, and I
will never forget that moment.”
Admittedly not one who raced well with
pressure, this Swiss Miss vowed to leave all the
pressure at home. “My goal is not to come to the
Philippines to win the race, it never was. I love the
sport, and I love to explore new places.” She adds,
“I want to learn more about Albay and the history
of it. Also I want to see the volcano and many of
the smiling kids’ faces. In my memories of the last
year’s racing in the Philippines, it was all about the
big smile of the people.”
Reigning XTERRA World Female PRO
Champion, Flora Duffy, will also be part of the
deep strong PRO field in XTERRA Albay. “I am
really excited to open my 2015 season at Xterra
Albay. I have heard such great things about the
race from fellow PROs on the circuit, that I had to
come see for myself. Even more exciting is the new
race venue, which I hear involves a volcano! This
past summer, I had the pleasure of meeting Fred
(Uytengsu) while he was visiting South Africa.
His for passion for triathlon and desire to grow
XTERRA within the Philippines also influenced
my decision.”
A strong contender to the Female PRO crown,
Flora humbly says “Winning in Maui last year
really boosted my confidence, as did winning the
US Xterra series. That, however does not mean I
have an advantage over the other women in the
race. They all will have prepared equally as well
and will be racing for the win too. I’m still very
new to XTERRA and have only raced one full
season (2014) so even though I achieved a lot in
that one year, I have still only done a handful of
races and lack experience.”
The XTERRA
Albay Off-Road Triathlon
Series is indeed the
perfect setting for the
opening of the 2015
XTERRA Season and
this will be the case for
the next three years.
“We signed with Albay
for it to be XTERRA
Philippines’ official
home for three years.
Triathletes should expect
to have lots of fun and
a wonderful experience
on the challenging race
course and this year, the
excitement of being able
to race with XTERRA World Champ Flora Duffy
and upcoming XTERRA Superstar Mauricio
Mendez.”
*The XTERRA Albay is made possible through
the support of Venue Hosts Province of Albay,
Legazpi City, Municipality of Daraga and the
Town of Sto. Domingo, Hydration Partner
Coca-Cola FEMSA, Courier and Logistics Partner
2Go Express, Media Partners The Philippine
Star, Endurance Magazine and ABS-CBN
Sports + Action, Official Insurer Prudential Life
Guarantee, Columbia, David’s Salon, Finisher
Pix, Garmin, Intercare, Shotz, the Department
of Tourism and the Tourism Promotions Board
Philippines.
“We decided to go to Albay because the
area, backdrop of the province is in-line with our objective of sports tourism as a company
and add to that the generous support of the province through
its governor, Gov. Joey Salceda.”
—Mr. Fred Uytengsu, President of Sunrise Events Inc.
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15 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
THE BULL RUNNER DREAM ULAH MARATHON 2015 FEBRUARY 22, 2015 NUVALI, STA. ROSA, LAGUNA
Now on its fifth year, The Bull Runner Dream ULAH Marathon, the first and only marathon in the world that caters exclusively to first and second-time marathon runners, will once again fulfill many rookie long-distance runners’ dreams of finishing a 42K run. This inspiring breakthrough in the marathon realm was founded by the Community Editor of Endurance Sports and The Bull Runner, herself, Jaymie Pizarro and Jim Lafferty, retired Procter and Gamble general manager. Around 900 runners are expected to converge in Nuvali at 1 a.m. of February 22 and begin the race an hour after. Fresh air and scenic views of Mt. Makiling, Laguna de Bay, and Tagaytay Ridge along the race route await them. But the best part of the route is the finish line, where supportive family members and friends await them with open arms. Ernest Carual, one of those dreamers who is determined to shed sweat, toil, and even tears just to reach that much-coveted 42K finish line, puts his two cents on why he decided to join the race and the good things he’s already gaining from it even prior to the big day.
Why did you join The Bull Runner (TBR) ULAH Dream Marathon?Ever since we started running last July 2013 (Milo Marathon was our first run. I ran 10k and Che ran 5k.) we have included TBR marathon in our bucket list of races. We really like to experience running in TBR.
What’s the difference you’ve experienced since you joined the Day 1 of the Bull Sessions and now?We learned the use of interval timers for pacing and its benefits. We never knew about this until attending the sessions. This pacing made us preserve our energy and endure longer distances. We now know about proper nutrition and recovery foods; also gait analysis for choosing the right running shoes, and a whole lot more. TBR is not merely for new runners but also for those who want to improve their knowledge in running.
How has the TBR ULAH Dream Marathon changed your life so far?TBR gave us a new perspective on running. We are now aware of a lot of things especially on
NAME: Ernest Froilan C. CarualAGE: 36PROFESSION: Associate ManagerWIFE’S NAME: Cherrielyn CaponponWIFE’S AGE: 34WIFE’S PROFESSION: Team Lead
how to prepare for races. We know better now on what are DOs and DONTs before, during and after an event and that we can share these to our friends who would like to start running. Here is a list of the particular things I learned from TBR, so far, that might also be helpful to beginner runners out there:1. The importance of stretching before and after a race.2. When is the best time to eat (and eating the right food) before the race. We learned that an average human can completely digest a food in 3 hours.
During the race eat something that can easily be digested and so your body can use it right away. Carbo load at least 3 days before race day.3. Strengthening is not enough, speed training is also needed.4. Shoe laces should not be too tight as your feet will surely expand during the race.5. The best time to buy a pair of running shoes is in the afternoon as your feet are already expanded. Wear the socks that you would wear on race day when trying out a new shoe.6. Never try anything new on race day that includes everything from power gels, shirts, shorts, visor, socks and shoes etc.7. Tapering at least 2 to 3 weeks before the race day.8. Run/Walk time interval pacing really helped in preserving energy and finishing strong. For more information, visit www.tbrdream.com.
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Multiple World Champion Chris “Macca” McCormack will lead a fast and competitive Pro field who will compete in the YellowCab Challenge Philippines this 21st of February 2015. The presence of Challenge Atlantic City winner Fredrik Croneborg (SWE) and the inaugural Challenge Philippines 2nd place finisher Michael Murphy (AUS) will surely ratchet up the competition. With the tough and hilly bike course, expect a charge in the hills by strong cyclists like former cycling Pro Domenico Passuello (ITA). He will be playing darkhorse and is coming off a great season winning 2014 Challenge Rimini and Challenge Sardinia. Completing the lineup will be Brian Fleischmann (USA), 2013 Challenge Laguna Phuket winner Rasmus Petraeus (DEN), Eric Watson (AUS) and Austrian upstart Christoph Schlagbauer (AUT), who will be racing for the first time in the Philippines. Heading the world class women’s Pro field and racing in her first Challenge race will be Kelly Williamson, who just had an impressive 2014 season which was highlighted by her win in Ironman Texas. Lining up with Williamson will be 2014 Challenge Batemans Bay and IM 70.3 St. Croix winner Radka Vodickova (CZE), uber cyclist and Olympic medalist Emma Pooley (GBR), who placed 3rd in last year’s event. Likely to surprise will be Parys
Edwards (GBR), who was winner in 2013 ITU World Championships in London. Rounding out the list are hometown favourite Monica Torres (PHI), Carole Fuchs (THA), Katja Rabe (DEU), European campaigner Louise Rundqvist (SWE) and Stef Puszka (AUS). “Many of the world’s best have claimed that Challenge Philippines Subic-Bataan is the Toughest Half Distance Race in Asia! No doubt this old school course will put you to the test, but it is also achievable and breathtakingly beautiful. Bataan provides a setting that the world would want to see. It’s a race that will celebrate hard work and it does provide bragging rights for a lifetime!” added Dave Voth, Leverage Sports Asia CEO and Chairman of Challenge Philippines Subic-Bataan. With the most prestigious and fastest Pro field assembled in Southeast Asia, the 2015 Challenge Philippines Subic-Bataan is a race to look forward to. Spectators are encourage to join in all of the festivites and there will be special new cheering stations along the course. The post race Awards Party, at Lighthouse Resort in Subic and open for all, will be Epic with top entertainment, Pinoy food and celebrities in attendance. This world class season opener for long distance racing in the Philippines will be held in Camayan Beach Resort, Subic Bay and the rugged and beautiful province of Bataan on 21st of February.
TRIATHLON WORLD CHAMP MACCA HEADS WORLD CLASS PRO FIELD IN 2015 YELLOW CAB PIZZA CHALLENGE PHILIPPINES SUBIC-BATAANYELLOWCAB CHALLENGE PHILIPPINES SUBIC-BATAAN FEBRUARY 21, 2015 SUBIC-BATAAN
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18 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
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FEBRUARY 01›› Condura Skyway Marathon
FEBRUARY 6-8›› Manila to Baguio 250k
Ultramarathon Race
FEBRUARY 07, 2015›› 2015 Pilipinas Akyathlon
FEBRUARY 8›› XTRERRA Albay Off-road
Triathlon›› Luneta to Tagaytay (LUZTA)
Midnight Ultramarathon Race
FEBRUARY 9-13›› Visayas Kite Challenge 2015
FEBRUARY 15›› Speedway Duathlon›› Speedway Criterium›› Speedway Time Trial
FEBRUARY 21›› Challenge Philippines (Subic)
FEBRUARY 22›› TBR Dream Marathon›› Davao 50 Ultramarathon
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Relay and Half Marathon
MARCH 6-8›› Malasimbo Music and Arts
Festival
MARCH 7-8›› 7th Bataan Death March 102K
Ultramarathon Race
MARCH 8›› Century Tuna Ironman 70.3
MARCH 9›› All-Women Ultramarathon
MARCH 15, 2015›› 2nd Corregidor Marathon
MARCH 16, 2015›› 5th Corregidor International
Half Marathon
MARCH 21›› National Age Group Triathlon
Series Leg 2
MARCH 22›› Bike King Aquathlon
19 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
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CHRISTY’S BIKESHOP2156 Leveriza Street, Pasay City
CYCLE LOGICG/F Bldg C, Units 3 & 4, Garden Enclave, Parkmall, 6014 Mandaue City, Cebu
CYCLING ZONEShell Service Station, Alabang-Zapote Road, Madrigal Business Park, Alabang, Muntinlupa City
ENDLESS BIKE SHOP MAKATITaylor St. cor., Arnaiz Ave, Makati City
EXTREME BIKE SHOP 88 Panay Avenue, South Triangle, Quezon City
GC CYCLIST534 Quezon Blvd., Brgy 394, Quiapo, Manila
GEA MARKETING BIKE SHOP19 Mabini Street Iloilo City
GRAN TRAIL CYCLES• El Molito Commercial
Complex, Madrigal corner Commerce Aves., Alabang, Muntinlupa City
• Unit 3, Phoenix Gas Station, Daang Hari cor. Molino Road, Bacoor, Cavite
• 822Paseo Tesor Bldg., A. Arnaiz Avenue, Makati City
HITCHPRO PHILIPPINES3675 Bautista St., Brgy. Palanan, Makati City
IRON BIKENo. 484 Gregorio Araneta Ave., Dona Imelda, Quezon City
JBL BIKE SHOP 11C Corner Lanzones St., McArthur Hi-way, Potrero, Malabon
JOHN WILKIE621 J.P. Rizal St., Concepcion Uno, Marikina City
LIFECYCLE BIKE SHOPHome Depot Chino Roces Ave., Makati City
NEW PAULINA’S CYCLE CENTERCartimar Commercial Villa II, Pasay City
NEWTON MULTI-SALES 689 Del Monte Avenue, Quezon City
PLANET CYCLE SHOPPEPlazuela de Iloilo, Benigno Aquino Ave., Mandurriao, Iloilo City
PRIMO CYCLESRizal Drive corner.,Burgos Circle, Taguig
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
UNISON INDUSTRIAL TRADING172-D D. Tuazon St., Quezon City
VELOCIPEDE BIKE SHOP Bldg. B. Royal Place, Don Antonio, Quezon City
VELO CITY BIKE SHOP 2195 Leveriza St., Pasay City
SECONDWIND RUNNING STORE• 45 Malingap St., Teachers
Village, Quezon City • Unit 03A Ortigas Home
Depot, J. Vargas Avenue, Pasig City
• Unit 107, G-Strip, Greenhills Shopping Center, San Juan
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
THE BRICK MULTISPORT STORE Unit 1 Woodridge Apartments, Upper McKinley Road, McKinley Hill, Taguig City
THE VILLAGE SPORTS CLUBEl Grande corner Tropical Avenue BF Homes, Paranaque
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 Block
TOBY’S SPORTSLevel 3 Glorietta 4 • Level 1, SM Southmall CDO • Ground Level, Limketkai • Lower Ground, SM Fairview • Lower Ground, SM San Lazaro • Level
2, SM Baguio • Ground Level, SM Pampanga • Level 2, SM Marilao • Level 3, SM Marikina • Ground Level, SM Baliuag • Lower Ground, SM Manila • Level 2, Robinson’s Metro East • Lower Ground Level, SM Iloilo • Lower Level, SM Cebu-Main • Lower Ground Level, SM Bacoor • Level 2, SM Taytay • Level 2, SM Masinag • Ground Level Trinoma • Level 1 Greenhills • Level 2 Midtown Wing Robinsons Ermita • Level 2 Bldg. A SM Megamall • Level 3 Robinsons Galleria • Level 3 SM Centerpoint • Level 4 SM Aura Taguig
FITNESS CENTERS
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
HEALTH & WELLNESS SHOP
HEALTH FOOD PH• 3/F, Glorietta 2, Ayala Center,
Makati City• 2/F, Market Market,
Bonifacio Global City, Taguig
RESTAURANTPATRICIO’S CEVICHERIA 28 Bayani Road, Fort Bonifacio, Taguig
WEIRD CYCLES2nd Floor, Rufino Building, C.M. Recto Avenue corner Pres. Katigbak Street, Lipa City, Batangas
YKK TRADING 68-74 Legaspi Street corner Plaridel Extension, Cebu City
SPORTS SHOPS
ADIDAS OUTLETLevel 1, Solenad 2, Great Business Inc, Sta. Rosa, Laguna
DYNAMIC SPORT CORPORATION5/F K-Plaza Bldg. 18 Kamuning Road Quezon City
GARMIN CENTER3/F Millenium Place, Meralco Ave., cor. Julia Vargas Ave., Ortigas Center, Pasig City
GARMIN CONCEPT STORE3/F Glorietta 5, Ayala Center, Makati City
JDRT MULTISPORTSUnit I-9 Solid Gold Commercial Bldg., 4140 Emilio Aguinaldo Highway, Imus City
JOVEN ENTERPRISES 78, Amang Rodriguez Ave., Santolan, Marikina City
MOVE• Level 4, SM Aura, Taguig• Level 4 SM Megamall
QUORUM GROUPLot 1 & 2-A Good Harvest Complex, C.Raymundo Ave., Brgy. Caniogan, Pasig City
RUNNR• Level 1 Bonifacio High Street• Level 2 Ayala Cebu• Level 2 Alabang Town Center• Level 2 Trinoma
SAUCONY2/F Glorietta 3, Ayala Center, Makati City
AVAILABLE IN ALL STARBUCKS BRANCHES
BIKE SHOPSGIOVAN CYCLE CENTER 115-C Kamias St., Quezon City (in front of Shell Gas Station)
ALL TERRA CYCLERYOrtigas Home Depot, Julia Vargas, Ortigas Center, Pasig
A RUNNER’S CIRCLE PHUnit H, Aloha Hotel, 2150 Roxas Boulevard, cor., Quirino Avenue, Malate, Manila
BARNEY’S BIKES5th Level, Gaisano Mall, 8000 Davao City
BIKE LINE Unit 401 Westgate Auto Cluster, Filinvest City, Alabang, Muntinlupa
BIKE ONE CYCLES9 Pasda Bldg., 103 Araneta Ave., cor., P. Florentino St., Brgy. Sto. Domingo, Quezon City
BIKE ROOM PHILIPPNES 2190 Leveriza St., Pasay City
BIKE STATION#16 President’s Ave., BF Homes Parañaque
BIKE TOWN CYCLERY MAKATI2240 Chino Roces Avenue, Makati City
BIKEZILLAG/F Celestra Bldg.(Yamaha Yzone), Topaz Rd cor. Opal Road, San Antonio, Ortigas Center, Pasig City
BOC CYCLE MARTKm.17 Zuñiga Compound, MacArthur Hi-way, Malanday, Valenzuela
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FEBRUARY 6, 2015 (FRIDAY)12:00 NN to 5:00 PM Athlete Registration Open Albay Astrodome
XTERRA Albay Expo Open
XTERRA Media Center Open
FEBRUARY 7, 2015 (SATURDAY)6:00 AM to 9:00 AM Breakfast Various Hotels7:00 AM Start of Shuttle Service Airport/Hotel/Swim Start8:00 AM to 10:00 AM Swim Course Open Swim Start - Lidong Sto,
Domingo10:00 AM to 2:00 PM Bike Course Ride Out9:00 AM to 3:00 PM Bike Check In T1 at Lidong Sto. Domingo
Bike Service Open9:00 AM to 6:00 PM Expo Open to All Albay Astrodome
T2 Bag Drop Off9:00 AM to 12:00 NN Athlete Registration Open
XTERRA Media Center Open2:00 PM to 5:30 PM Athlete Registration Open
XTERRA Media Center Open03:00 PM Meet the Pros Press Conference04:00 PM Race Briefing05:00 PM Catholic Mass
06:00 PM Governor’s Night & Welcome Dinner
Last Shuttle Back to Hotels
FEBRUARY 8, 2015 (SUNDAY)4:30 AM Hotels to Serve Breakfast Various Hotels5:00 AM Media Center Open Swim Start5:15 AM Shuttle from Hotels to Race Central From Various Hotels5:15 AM Transition Area Open
(NO BIKE CHECK IN ON RACE DAY)T1 at Lidong Sto. Domingo
6:30 AM Transition Area Closes7:00 AM Race Starts to XTERRA FULL8:00 AM Race Starts to XTERRA LITE12:00 NN Bike Cut-Off T2 at Cagsawa Ruins Park12:15 PM Bike Check Out9:00 AM to 2:00 PM Expo Open to All Cagsawa Ruins Park11:00 AM to 1:30 PM Lunch12:00 NN Awarding Ceremonies 02:30 PM Shuttle Back to Hotels
WEEK AT A GLANCE
MESSAGE FROM ALBAY GOVERNOR
JOEY SARTE SALCEDA
Man’s eternal pursuit of excellence has pushed us to participate in competitive activities since the beginning of time. And there are two reasons why we compete: for mastery and for performance. The former is for glory, for recognition, and for the satisfaction of proving that we are best in our class. The latter is for improving our skills, for attaining a self-imposed goal and for gaining mastery of a certain task. These goals could be both or singly pursued. These goals must be high in the minds of the organizers of the early races that started the classic Marathon in the Olympics. Over the years, other race formats were devised to include various competencies related to speed and stamina. Thus, in 1996 a race that included the ability to swim an open ocean, ride a bike and run a trail was organized in Maui, Hawaii. It was the race that would later become a world racing event called XTERRA. The race has been held several times in the Philippines. I am very happy that in 2015 it has finally come to the province of Albay. Our province has three features that are hard to find in any other place. First, the Bikol Region, being an archipelago, is surrounded by an open ocean, the Pacific, the waves of which are of varying roughness in different times of the year. Second, the terrain is truly intimidating as it starts from sandy shores to undulating hillsides, then up and down the crests and valleys of Mayon, a live and very active volcano with its ever freshly laid lava trail. Third, the finish line inside the Cagsawa Ruins Heritage Park offers a majestic view of the perfect-coned volcano as well as the ruins of a town that for over two centuries has become the symbol of man’s resilience to the forces of nature! The venue, which happens to be between the open sea and the volcano, is almost similar to the birthplace of the event and more! In Albay, the beautiful volcano and the heritage park provide the XTERRA Off-Road Triathlon Race with outstanding values that are truly universal. The Albayanos are a warm, hospitable and fun-loving people. I am sure that they will be supportive of this event and would be there to keep the participants and spectators safe and happy. I thank the organizers for choosing Albay as the XTERRA venue for the next three years. Please be assured of the continued support of the Provincial Government of Albay. May the fittest, the strongest and the fastest win!
XTERRA FULL 1.5km SWIM.
32km BIKE. 9km RUN.
XTERRA LITE 500m SWIM.
19km BIKE. 4.5km RUN.
LEGE N D
RACE COURSE MAPS
SWIMThe 1.5km swim will start in the shores of Lidong in Mayon Rivera. The area is an abandoned subdivision, with good roads and clean beaches. The water is calm and deep with black sands. Transition 1 will also be in this area.
COURSEDESCRIPTION
BIKEBike course will have wide and open trails. The whole bike course will provide a view of Mayon Volcano and also Legazpi, Albay. It will be a single loop point to point race. It will pass through the following: -Fire roads -Grass lands-Sand and and rocky trails
RUNThe 10-km run course will follow the ATV route in Mayon It will pass through the following terrain. -Rocky and sandy areas-River bed-Grass lands
TRANSITION 2Transition 2 will be found in the bridge heeding to the Cagsawa ruins. The two lane bridge is about 200 meters in length and can
accommodate 500 or more participants.
FINISH LINEFinish line will be located in Cagsawa ruins. Participants will use barangay roads to exits the rice fields heading to the Cagsawa ruins. Participants will enter the
area with the Mayon Volcano as the backdrop.
BEN ALLENAustralia
ALENA STEVENSSlovakia
FABRIZIO BARTOLIItaly
JACQUI SLACKGreat Britain
BRADLEY WEISS, South Africa
DAZ PARKERGreat Britain
JOSEPH MILLERPhilippines
MIEKO CAREYGuam
BRODIE GARDNERAustralia
DIMITY-LEE DUKEAustralia
MAURICIO MENDEZMexico
RENATA BUCHERSwitzerland
CHARLIE EPPERSONGuam
FLORA DUFFYBermuda
SIMONE CALAMAIItaly
MICHAL BUCEKSlovakia
MEET THE PROS