SBR SG - Issue 11

091214 Rudy Project SBR SG September.indd 1 9/16/14 9:00 AM

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INSTRUCTIONS ON PAGE 1

SINGAPORES E P T E M B E R 2 0 1 4 | I S S U E 1 1

COURTNEY ATKINSON TALKS ABOUT WINNING THE SINGAPORE ITU ELITE CUP FOR THE SECOND TIME

IMPROVE YOUR FLEXIBILITY

NOW!

THE STORY OF SRI LANKA’S

FIRST PROFESSIONAL

TRIATHLETE—LUCKY

ADRIAN NG: LIFE ON

THE FAST LANE

WITH AUGMENTED

REALITYFEATURE!

ROAD TO TRIATHLON SUCCESS

PLUS E XPERT ADVICE • STRENGTH & CONDITIONING WORKOUT • RECOVERY

0 1S W I M B I K E R U N S I N G A P O R E | I S S U E 1 1

EDITOR’S NOTE

SINGAPOREM C I (P) 1 74/0 9/ 2 0 13

this month

{02} GEAR GUIDE {05} EXPERT ADVICE {06} FEATURE {07} NUTRITION & DIET {08} COVER STORY {10} PROFILE {11} STRENGTH & CONDITIONING {12} RECOVERY {13} PROFILE

{14} RACE RECAP {16} EVENTS {18} NEWS {19} FASTEST SINGAPOREANS {20} EVENT LISTINGS

OFFICIAL MEDIA OF KDF MILLENNIUM RIDE 2014

OFFICIAL PRINT MEDIA OFFICIAL MULTISPORT MAGAZINEPARTNER

IN SPORTS

EXPLOSIVELY EFFECTIVEWHAT MAKES PLYOMETRICS SUCH AN EXCITING AND ENHANCING TRAINING PROGRAM BY SAUL ANTHONY SIBAYAN

*THE STUDY IS ENTITLED “ECCENTRIC MUSCLE CONTR AC TIONS: THEIR CONTRIBUTION TO INJURY, PRE VENTION, REHABILITATION, AND SPORT.”

Jump training, or plyometrics, is a high-intensity routine involving explosive movements to promote power and strength. However, you cannot simply jump up and down and expect to be powerful. When done incorrectly, plyometrics may cause more harm than good because of its intense nature. Proper landing (for lower body exercises) and catching (for upper body exercises) is very important in plyometrics. That being said, plyometrics offers a number of benefits for the active athlete. Not only does it promote power, it can also reduce the chances of injury. When you land softly, it promotes eccentric contractions. Such movements use muscles to act like springs or shock absorbers. Indeed, a 2003 study which appeared in the Journal of Orthopaedic & Sports Physical Therapy, reported that an eccentric-resistance exercise protocol not only plays a part in the enhancement of high-power sport activities, it is also instrumental in the prevention and rehabilitation of sports-related injuries and other bone and muscle impairments. Several studies have also found plyometrics to produce a positive effect on the biomechanics of the lower extremities. Combining plyometrics with balance training is also recommended to make the most out of the pre-season training of female athletes. Can plyometrics help you get better in endurance sports? Running and jumping are similar in some respects. They both have a push-off and flight phase. Surging needs more powerful movements. With a progressive plyometric program, you will not only improve your

power, but enhance the quality of your movements. Do you have what it takes to make the leap? Consult with a

health and fitness professional before making the jump to plyometrics.

1 1SW I M B I KE RU N S INGAPORE | I SSU E 0 9

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STRENGTH & CONDITIONINGFLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

01 Stand tall, feet at shoulder width apart,

and look straight

03 Explosively move towards the box

02 Do an athletic stance by simultaneously moving your hands down and your legs in a partial squat position.

04 Focus on landing softly with feet at shoulder width apart for stability.

WEIGHT TRAINING FOR KIDS With proper adult supervision, resistance

exercises can be good for children

Is it safe to engage children in resistance exercises? Sports professionals think so. In 2009, the National Strength and Conditioning Association (NSCA) published a position statement in the Journal of Strength & Conditioning Research noting the benefits of a properly designed and supervised resistance training program for the youth. Not only is such a program relatively safe for the young, it can enhance their muscular strength and power, improve their cardiovascular risk profile, enhance their motor skill performance, and increase their resistance to sports-related injuries. Engaging in resistance exercises will help them develop good lifestyle habits, and could even improve their psychosocial well-being. It must be emphasized, however, that resistance training for teens and children must be supervised by qualified professionals who should provide safety guidelines and proper lifting instructions, stated Dr. Avery Faigenbaum in “Resistance Training Among Young Athletes: Safety, Efficacy, and Injury Prevention Effects,” which appeared in the British Journal of Sports Medicine last 2010.

With a progressive plyometric program, you will not only increase your power, but enhance the quality of your movements.

ERRATUM: In issue 10, we identified Arthur Koh as the fastest man in Singapore. We would like to clarify that Koh is the fastest Singaporean and one of the fastest men in Singapore. Our sincerest apologies for the confusion.

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

POCH BERMUDEZedi tori al direc tor

CHUA JING ZHIcommuni t y edi tor

WILLE LOOa dv isor

MIKKE GALLARDOcre at i ve direc tor

SARAH MORANregion al edi tori al coordin ator

RAIZA CABUGWANGNICOLE ORENZAedi tori al a ssis ta n t s

DARLANNE SUE ONGjr. a r t direc tor, in t er ac t i ve edi t ions

SAUL ANTHONY SIBAYANSEAN SIM

con t ribu t ing edi tor s

JING LEJANOcop y edi tor

HARVIE DE BARONSHEM LEONGPHIL BISHOP

con t ribu tor s

s a l e s & m a r k e t i n g t e a mTHOMAS TAN

senior s al e s m a n ager

CHEEHUI GOH a dver t ising s al e s e xecu t i ve

KAREN ODCENADAregion al m a rke t ing & dis t ribu t ion consulta n t

HAIRUL KUNJUm a rke t ing & dis t ribu t ion e xecu t i ve

p r o d u c t i o n t e a mEDEN BAYSIC

region al produc t ion consulta n t

MA. FRANCHESCA KATHRYN REYES produc t ion superv isor

f i n a n c e , a d m i n a n d i tLINA IBRAHIM

oper at ions a ssis ta n t

FAITH PAGUIRIGANfin a nce a nd a dmin superv isor

MA. LEONORA MASAGCAdisbur semen t a n aly s t

JAROLD SAMBOi t superv isor

LITO TOLENTINOi t & a dmin a ssis ta n t

CHARITO CIRIACOl i a ison officer

Swim Bike Run Singapore is published by New Leaf Community Media Solutions Pte Ltd.

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No part of this magazine may be used or reproduced in whole or in part, without

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contact: [email protected]

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All Rights Reserved.

Printed by Image Printers Pte Ltd.Distributed by Region Periodicals Distributor Pte Ltd

e x e c u t i v e TIRSO JESUS PARPAN III

ELIZABETH ANN CHAN PARPANdirec tor s

POCH BERMUDEZpubl isher & m a n aging direc tor

LURISA ANN VILLANUEVAregion al oper at ions consulta n t

FRANCIS CALUAGregion al fin a nce consulta n t

Every time I look into the eyes of a person, I wonder what he’s thinking of.

Perhaps that’s one of the reasons why I love races so much. They reflect a

person’s deepest intentions.

Having participated in most of August’s races, I’ve seen my fair share of

the many facets of the sport, from the ugly, selfish, and downright disgusting

to the sensational, inspirational, and beautiful. Regardless, every race is a

valuable experience worth reflecting on and learning from. I believe that

we learn best not only through our own experiences, but also from those of

others, and that’s why we decided to feature stories of triathletes from abroad

as well. I do hope that you get to learn a little something from our pages.

Cheers!

OFFICIAL TRAINING PARTNER

SBRmagSG

CHUA JING ZHICOMMUNITY EDITOR

0 2 S W I M B I K E R U N S I N G A P O R E | I S S U E 1 1

CERTIFIABLE WINNERS!SLIP THESE ON TO HAVE A GREAT TIME RACING TOWARDS THE FINISH LINE!

WINNING PIECES COURTNEY ATKINSON’S SINGAPORE ITU ASIAN CUP WINNING GEAR

Z3R0D TRI SUIT (OSUIT MAN) Designed for short distances, this suit features a French-made water-wear weapon fabric that doesn’t absorb water, making it a valuable asset during swims. It is great on the bike, providing the comfort you need to stay focused and efficient. Preferred by many top athletes like the Brownlee brothers, oSUIT is the triathlete’s lethal weapon. RRP S$269www.wemakerunningcool.com

TUBULAR HED STINGERS 3 FRAerodynamic and lightweight, the Stingers 3 FR features C2 platform tubular rims, Carbon FR Sonic hubs, and Sapim CX-Ray bladed spokes. It is highly popular in the professional circuit.RRP S$2,625www.bikeplus.com

The right gear will take you places. Weeks before the race, try them on. Test them for comfort and compatibility. Keep in mind that the right gear will help you achieve your personal best.

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GEARGUIDE

OAKLEY RADARLOCK (30 YEAR SPORT SPECIAL EDITION)This vintage rarity is available for a limited time. Some of its features include the Switchlock™ interchangeable lens technology for fast and easy lens changing, stress-resistant O matter frame material, and Unobtainium earsocks that increase grip when you sweat. uk.oakley.com

OAKLEY RADARLOCK PATHThis revolutionary eyewear allows users to interchange lenses quickly and securely through its Switchlock™ technology to optimize performance in any environment. It is lightweight, durable, and has an Iridium lens coating which balances light transmission and reduces glare.RRP starting S$450 www.ceds.com.sg


BONT SUB-9Bont Sub-9 includes all the design features of the sub-8 except that the 100 percent carbon base of the sub-8 is replaced with a carbon composite sole. It makes the perfect combination of performance and affordability. www.bikeplus.com

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ORCA KILLA ADJUST GOGGLESWith four exchangeable nosepieces to provide an ultra-comfortable and secure fit, this pair of goggles features a mirrored polycarbonate lens with a new generation anti-fog treatment to keep vision clear. www.orca.com

SPECIALIZED S-WORKS TRIVENT S-Works Trivent offers maximum performance on the road. Its groundbreaking closure system is designed to minimize transition time. It also features temperature-regulating construction and body geometry ergonomics. RRP S$475 www.facebook.com/pages/Specialized-Bicycles-Singapore/209007359131231

SUUNTO AMBIT2 It’s more than a watch. The Suunto Ambit2 can navigate your course, monitor your speed and heart rate, and update you on weather conditions. It has advanced outdoor and multisport functions with a 24-hour battery life and more than 1,000 Sports Apps—all free! RRP S$1,009 www.green-pasture.com

SPECIALIZED S-WORKS EVADE HELMET An aerodynamic racing helmet, it combines superior wind tunnel-tested design with ultra-light construction and great ventilation. RRP S$350 www.facebook.com/pages/Specialized-Bicycles-Singapore/20900735913123

GIANT PROPEL ADVANCED 2 (2015)A Class leading aerodynamic frame module based on extensive wind tunnel testing, featuring Shimano 105 11-speed group set, Giant Speed Control SL brakes and P-A2 30mm aero wheels set, Giant Propel Advanced 2 is a must-have! RRP S$3200www.tayjunction com.sg


Light up your run with the stunning new Lite-Show collection by ASICS that consists of four legendary shoe models. The collection comes with an upgraded midsole foam called FluidRide that is lighter with an excellent bounce-back feature. All four were designed with highly reflective material to enhance visibility when running during low light conditions. The GEL-KAYANO 20 LITE-SHOW and GEL-NIMBUS 16 LITE-SHOW are further equipped with Glow-in-the-Dark GEL Cushioning Systems and come with a new tech-upper called FluidFit, a multi-directional stretch mesh that creates a glove-like fit allowing both comfort and non-restrictive running. While the GEL-NIMBUS 16 LITE-SHOW provides plenty of cushioning and delivers a plush ride for those who enjoy a softer landing, the GEL-KAYANO 20 LITE-SHOW is fitted with additional Dynamic Duomax technology, increasing platform support and allowing a more stable ride. Day or night, runners will love the high performance and even higher visibility of the new ASICS LITE-SHOW collection that is now available at all ASICS stores and leading sports retail outlets island-wide.

ASICS LITE-SHOW COLLECTION

RX DIRECTThe perfect custom-made solution, RX Direct offers free-form single vision as well as progressive lens design for performance sports wraps. Suitable for all types of sports and outdoor activities, it’s available in a wide array of sunglass models.

RX INSERTYou can minimize your investment in prescription lenses as these can be used in multiple frames. This makes managing varying light conditions swift and easy.

MAYA S.U.FWanna go for a run after work? No problem! Maya S.U.F maybe designed for sport activities, but it is perfect for other occasions as well. Customize your lens according to your requirements, from material and color to treatment and type of vision. There are a total of 150 combinations to choose from!

Most athletes spend hours training hard and eating well. They explore as many ways to improve their performance; be it having the best gear or best technique. However, there’s one important factor that a lot of athletes have little control over: their eyesight. If you are one of them, Rudy Project has just the right solution for you! Choose between RX-Direct, RX-Insert, RX Flip-up, Maya S.U.F, RX-Lifestyle, and Ophthalmic.

FLIP-UPEquipped with Quick Change™ interchangeable lens technology, the Flip-upis perfect for sporting activities where sudden changes in light occurs. It is a flip of a finger transition, literally!

RX LIFESTYLEThe RX Lifestyle is ideal for relaxing away from the field of play. You can choose from the many models and color variants and match them up with the prescription lens of your choice. Whether you’re going for a corrective or Hi-index lens, you can have it your way!

OPHTHALMICThis is a fashionable, functional, and reliable eyewear option for individuals with vision correction needs. Its unique and extraordinary solution adapts perfectly to different contexts.

YOU’LL FIND MORE SOLUTIONS AT RUDY PROJECT CONCEPT STORES!

THE SPORTS PRESCRIPTION SPECIALIST HAS AN OPTICAL SOLUTION FOR EVERY NEED

Direct in-frame prescription lens

Prescription lens

Insert

Easy-in Easy-out system

Non-prescription lens

Quick change Prescription Lens

Prescription Lens

Quick Change Interchangeable lens technology

Prescription Lens

RUDY PROJECT RX SOLUTIONS

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GEL-KAYANO 20 LITE-SHOW S$249

GEL-NIMBUS 16 LITE-SHOW S$239

GT-2000 2 LITE-SHOW S$189

GEL-CUMULUS 16 LITE-SHOW S$179

MEN’S WOMEN’S


EXPERT ADVICEOUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING TRIATHLON DILEMMA S

A: If you are a newcomer to triathlon, don’t be in a rush to step up between distances. Starting with the (relatively) shorter distances is a great way to build your confidence and sharpen your skills. Sighting in the open water, efficient transitions, and getting the balance right with your nutrition are just some of the things that you can focus on while tackling a shorter distance race. So set some goals (results-based or otherwise) for your sprint distance races and make sure you achieve them. When it is time to move up to the Olympic (or longer) distance, be comfortable and confident of your decision. You’ll know when you’re ready to step it up!

What’s your advice on riding safely in wet weather?

A: Riding in wet weather can be challenging even for the most experienced athletes. To ride safely in wet weather, you’ll have to spend time riding when it is cold, windy, and wet. Make use of the time when you are riding in dry conditions to improve your bike handling skills. Always make sure your bike (especially your brakes) is in good, working order because you never know when you’ll get caught in the rain here in Singapore. If it does rain when you’re out cycling, slow down a little. Brake earlier when approaching corners and traffic lights. If you’re riding with a group, watch out for the spray coming off the wheel of the rider in front of you. Be sure

to space out more, give everyone a bit more room, and time to react to the condition. If you tend to run with very high pressure on your tires, releasing some air will increase the contact area of your tires with the road surface and provide more traction. Keep your hands on the hoods with your fingers on the brakes and stay focused!

How would working on one leg of the sport—swim, bike and run—affect my

performance on the other two legs?A: In the off season, it is not unusual for athletes to focus significantly more on one leg, while doing the bare minimum for the other two. If you’re in the thick of race season though, that isn’t a viable option. While taking training time away from the other two legs is undesirable, we have to devote the necessary time to turning a perceived weakness into a strength. If you have a running background but are new to swimming, you might be able to switch out a session at the track for an extra swim. Very often, you’ll find that the improvement in one of your weaker disciplines will allow you to be fresher for the others. In the end, it is all about balance and training to be an all-round athlete. It isn’t the fastest swimmer, cyclist, or runner that crosses the line first, it’s the fastest triathlete.WILLE LOO SBRSG Adviser, Triathlete and Triathlon Australia Level 1 Coach

As a beginner, how do I know when to make the jump from sprint distance to Olympic distance and further?

STARTING WITH THE (RELATIVELY) SHORTER DISTANCES IS A GREAT WAY TO BUILD YOUR CONFIDENCE

AND SHARPEN YOUR SKILLS.

GOT A QUESTION? E-MAIL US AT [email protected]

I just did my

first 42km marathon this month. Ideally, when should be my next?

The answer to most physical training

questions is, “It depends.” Not all marathons are equal, and not all marathoners are equal. Obviously, a marathon that is more challenging due to more and steeper climbs, due to high temperatures and humidity, or due to a maximal effort, will take a higher physical and mental toll than a cool level race. Perhaps more importantly, our extensive research has shown that some runners recover more quickly than others. No one answer fits all races of any length, and no answer fits all runners. Study yourself, monitor yourself, and enjoy your running and racing.

-Dr. Phil Bishop, Professor of Exercise Physiology,

University of Alabama, USA

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SHEM LEONG is a triathlon coach with MetaSport, the official training partner of Swim Bike Run Singapore.

If you’re looking for a magic formula or a shortcut to success in triathlon, I’m afraid to tell you that there is none. Consistency and repetition: these are the two things that have pushed many athletes to the top of their game. And that’s exactly what I like about triathlon—it embodies and rewards the good old fashioned values of hard work, dedication, and sacrifice.

CONSISTENCYTRAIN EVERY DAY (AND SOMETIMES TWICE A DAY)Don’t plan for two or three large ‘hard-core’ sessions in a week because these will leave you too wiped out to train the next day. The sudden shock to the system and muscle soreness from a killer session will convince you that you deserve a day off. Your body will need to rest and recover, and you will find yourself fresh again the next day to push (too) hard, again, through another mammoth session. This sets up a cycle of one day on-one day off, which will effectively cut your training time in half. The same goes for taking that mandatory rest day once a week. If you need this break to maintain balance in your life, that’s fine. However, doing a little bit every day is the best way to build a sustainable level of ‘background fatigue.’ The idea of building fatigue may sound counter-intuitive to some of you, but the truth is that your body adapts better when it is worked in an already pre-fatigued state. This is how to build endurance fitness. After all, isn’t our sport about becoming fatigue-resistant?

Life will inadvertently throw you curve balls—an extra heavy day at work, a sick child, an urgent errand—that will eat into your training time and prevent you from getting that day’s session in. Take that as your rest day instead! Convenience is key. As a time-strapped age-grouper, work your sessions into your daily routine. This is your best chance of maintaining some form regularity. Train close to, or en route, to home or work. Map out a two kilometer running loop around the car park at work for those threshold intervals instead of making that special trip halfway across town to the track. As long as you have your running gear stashed away in a bag in your car or in a drawer at work, you can get it done.

REPETITIONLEARN TO LOVE REPETITIONMy athletes stay on the same plan, doing the same sessions every week for at least eight weeks. While this may seem like a long time, repetition is one of the cornerstones of being a success in triathlon. If you’re paying attention while training, it takes at least three to four weeks of repeating the same set to ‘get it,’ to understand how to execute the set well and what exactly the session is teaching your body to do. You’ll also understand the recovery demands it makes on your body. Before layering on the intensity and going balls out, your first task when trying a new session is simply to complete it as best as you can, aiming for a ‘safe’ completion. The first couple of times you do a new set is always trial and error anyway.

THE ROAD TO TRIATHLON SUCCESSIF YOU’RE LOOKING FOR A MAGIC FORMULA TO SUCCEED IN TRIATHLON, WELL, THERE IS NONE.

TRIATHLETES NEED TO BE PATIENT AND PERSEVERING. IT’S AS SIMPLE AS THAT. BY SHEM LEONG

Only after you ‘get it,’ when your body has started to adapt to the physical demands and your brain already knows what to expect, then can you start layering on the intensity. While completing the set has become second nature, executing the set better each time becomes the continual challenge. This is when the real gains come! A repeatable 3 to 5 seconds off a 400m run interval or a 10 watt average power increase over a 15-minute time trail on the bike—these are small but significant improvements. They signify that you are headed in the right direction. Repetition allows you to control the variables in training and leads you to ask the important questions:• How did I complete this set last week? • How can I do it better this week? • Do I need to adjust for how I am feeling today?

Am I fatigued or stressed out? Do I need to dial down the intensity to complete the session?

Start by putting together a reasonable and balanced weekly training schedule that you have a realistic chance of completing. It should take into account your available training time, the facilities nearest you, your strengths and weaknesses, your history in the sport, and of course, your biggest and wildest triathlon dream goals. For some triathletes, consistency and repetition may sound dry and monotonous. But if you are looking to improve your triathlon performance, I encourage you to stay open-minded and curious to this method. You’ll soon discover a whole new way of enjoying your training.

Don’t plan for two or three large ‘hard-core’ sessions in a week because these will leave you too wiped out to train the next day.

The sudden shock to the system and muscle soreness from a killer session will convince you that you deserve a day off.


NUTRITION & DIETEATING RIGHT • MAINTAINING A HEALTHY BODY • RECIPES • LOADING UP • HYDRATION

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HYDRATIONMost athletes drink a lot to stay hydrated. Here’s a simple way to check whether you are dehydrated after training: Weigh yourself before you start. Note down your weight. After training, weigh yourself again. If you see a one-kilogram difference, then you probably did not rehydrate properly during training. Overhydrating is another issue. When you overhydrate, you will have a sloshy, heavy feeling in your stomach and you won’t be able to perform well in the race. Ideally, men weighing 140 to 170 pounds should take 750 ml to 1 liter per hour; women weighing 120 to 140 pounds should take 500 to 750 ml.

FUELSome athletes skip carbs thinking that they can burn fat during training or that they don’t need it. This is false. Your body needs carbohydrates to tap your fat store and to be processed into glycogen stores for energy. Liquids and gels work best as fuel as they are assimilated by the body faster. Ideally, men between 140 to 170 pounds should consume 200 to 250 calories per hour, women between 120 to 140 pounds should consume 180 to 200 calories.

ELECTROLYTESAchieving electrolyte balance is important as you don’t sweat out just water. Human sweat is composed of sodium, potassium, calcium,

and magnesium as well as traces of zinc, copper, iron, chromium, nickel, and lead. Keep your body’s electrolyte balance by taking in more than just sodium and water. Keep in mind too that not every person sweats the same way. If you sweat more, you are more likely to lose more electrolytes. Consider weather conditions as well. Is it a hot race or a cold one? Lastly, most athletes ask if they should be eating close to the start of a workout or race. Should I eat two or three hours before? Or should my last bite be an hour before training or racing? The answer: It all depends. Sports nutrition is a science, but the application for each individual is an art form.

NEGLECTING NUTRITIONIF YOU WANT TO WIN YOUR NEXT RACE, THEN IT IS IMPORTANT FOR YOU TO CONSIDER THESE IMPORTANT ASPECTS OF NUTRITION. BY HARVIE DE BARON

IDEALLY, MEN WEIGHING 140-170 POUNDS SHOULD TAKE 750ML TO 1 LITER LIQUID PER HOUR;

WOMEN WEIGHING 120-140 POUNDS SHOULD TAKE 500-700M.

MALE AND FEMALE SWEAT RATESStudies have shown that the sweating responses of women are less compared to men. Women also have a greater evaporative efficiency of sweating which enables them to maintain core body temperature. There are variations in resting body temperature and thermal responses to positive or negative heat loads depending on the phase of the menstrual cycle. In a 2001 study by Kaciuba-Uscilko and Grucza published at Current Opinion in Clinical Nutrition and Metabolic Care, they argued that men responded differently from women with regards to heat load from the surrounding environment as well as to heat from working muscles during exercise. This is due to women having relatively more subcutaneous fat, a larger ratio of body surface to body mass, and a lower exercise capacity. Dr. Nina Stachenfeld of Yale School of Medicine wrote a paper at Sports Science Exchange of the Gatorade Sports Science Institute last 2013 stating that women are more prone to exercise-associated hyponatremia. Men and women’s sweat rates may vary but one thing is constant: both genders need proper hydration to recover lost water and electrolytes. During the race, drink at least one cup for every hydration station that you pass. You’ll never know if the remaining stations have enough fluids for all the participants. Sweat for that finish line trophy but don’t forget to drink up along the way!

DURING THE RACE, DRINK AT LEAST ONE CUP FOR EVERY HYDRATION STATION THAT YOU PASS. SWEAT FOR THAT FINISH LINE TROPHY BUT DON’T FORGET TO DRINK UP ALONG THE WAY!

Part 2 of 3


THE CHAMPCHAT WITH

COURTNEY ATKINSON WINS THE SINGAPORE ITU ELITE CUP FOR THE SECOND TIME!

STORY BY SBRSG TEAM • PHOTOS BY ZAN ANG

How did the Singapore Race go for you? Excellent! Mainly it was exciting for me to be back in an Olympic Games-style race after two years of racing mainly long course triathlon. The dynamics, tactics, and pace needed suits my style of racing. I have been concentrating on my running over the past few months, doing a variety of running-specific races in Australia, and the race was decided in the run. Except for a little hiccup when the officials tried to bring me in to finish a lap early and I lost my lead and had to regain on the last lap, all went smoothly. What can we look forward to from you after the win?I’ll go back and do some half marathons and then make a decision. I may even have a shot at Rio, maybe. I’m just keeping my options open. Hopefully I will get to see more of everyone in Singapore in the near future as well. With so many years of racing under your belt, what have been your biggest takeaways?I’d like to think that the sport chose me, not that I chose the sport. I started in triathlon

because that’s what I was good at and it gave me competitive opportunities to make a living, travel the world, and compete in the Olympic Games. But the longer I have been doing it, the more it has become simply my personal driver of fitness and challenges. I get up each day still enjoying being healthy and trying to improve in training. I’m always looking at new different races and adventures to challenge myself. What do you think are the major factors that contributed to your success? Getting some decent genes off my parents has obviously been a massive help. But one of the main reasons I have been constantly successful over such a long period is that I haven’t had to do the massive volumes of training and intensity that I know other triathletes have done to race at the level I had. I believe this has protected not only my body physically, but also kept my mind fresh to absorb and enjoy training year to year. My worst years of triathlon are the times I lapse into thinking that I need to do more work to perform better. Not saying I don’t work hard, just sensible and smart.

Courtney Atkinson’s participation in the Singapore ITU Asian Cup was a last-minute decision. It just so happened that the Olympian was in Singapore, visiting some relatives, when the competition took place. But everything went spectacularly well for Atkinson as he crossed the finish line first. His latest triumph adds more prestige to his highly respectable number of podium finishes across triathlons of various distances, including ranking 18th in the London Olympics. We were very fortunate to have spent a few minutes with this fine triathlete. Here’s what he has to say!


“I’D LIKE TO THINK THAT THE SPORT CHOSE ME,

NOT THAT I CHOSE THE SPORT. I STARTED IN TRIATHLON BECAUSE THAT’S WHAT I WAS GOOD AT

AND IT GAVE ME COMPETITIVE OPPORTUNITIES TO MAKE A LIVING, TRAVEL THE WORLD, AND COMPETE IN THE OLYMPIC GAMES.”

What is your advice for young athletes attempting the ITU for the first time? With ITU bringing such a diverse range of countries concentrating on the Olympic Games, the level is so high now and will continue to evolve. To be a good swimmer has become important with the tactics of racing that is currently happening, but having a fast run is still the key. It’s still a 1 hour and 45 minute- to 2 hour-race when running improvements come from speed endurance not how fast you can run a single 1k rep.

WATCH ANINTERVIEW VIDEO


Ten years ago, Lakruwan Wijesiri and his family lost everything they had in the 2004 Boxing Day Tsunami that hit Sri Lanka. Today, Lucky, as he is called by his peers, is one of Sri Lanka’s top athletes debuting in his first professional race at the Singapore ITU Asian Cup.

Lucky first started swimming at a pool donated by Canadian pop star Bryan Adams as part of the campaign of the Foundation of Goodness (FOG) to help rebuild areas devastated by the tsunami. The foundation was set up by Kushil Gunasekera to provide essential services to the ancestral village of Seenigama and to help uplift the lives of rural communities in Sri Lanka. It is at the FOG Sports Academy, in a pool donated by a pop star, where Lucky’s talents were noticed. He eventually joined the Sri Lanka Navy Team. Training and racing with the Navy Team, he proved himself further, winning the first triathlon he started in, the Carlton Super Cross in Hambanthota, Sri Lanka. He would proceed to win the next few editions, only missing out on being the champion once, when he had a flat tire. With the help of FOG, Lucky started racing overseas. He joined the Port Dickson Triathlon, where he placed first in his age category, and the Cold Storage Triathlon. Along the way, a lot of people supported his journey to athletic glory. One of them is Metasport Coach Shem Leong, who not only mentored him, but also lent him a road bike for his competitions. Lucky says, “Triathlon in Sri Lanka plays a special role, bringing different groups of people together. The local races in Sri Lanka were

organized to bring harmony between the different ethnic groups: the Tamils, Sinhalese and Muslims. I think this is very important as we are emerging from a 30-year conflict.” As the first professional triathlete in Sri Lanka, Lucky had to forge a path which none of his countrymen had paved. His biggest takeaways so far are learning how to organize his life and how to face challenges. He adds, “The sport has taught me the importance of hard work, and being focused and disciplined.” He was put to the test when his first foray into a professional career came to an abrupt end due to a crash during the bike leg. Lucky is determined to succeed, however, and counts the DNF as a learning experience. Lucky will soon be training in Australia through the assistance of Chandra Mohan, one of FOG’s donors. Coach Shem, who spent a lot of time and effort into grooming Lucky while he was in Singapore, says, “When I first met Lucky, I was drawn by his humble and gentle spirit. After spending some time with him at the training sessions, I also recognized that he had a pure love for the sport and a blind, reckless motivation to take it as far as possible.” When Lucky told him that triathlon is what he wants to do in life, Coach Shem wanted to help him in every way possible. Coach Shem adds, “His single-mindedness and natural talent coupled with the continual support of the Foundation of Goodness and Metasport will see Lucky realize his wildest dreams.” We are hopeful that it won’t be long until we see a familiar face on top of the podium and say, “Hey, that’s Lucky!”

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JUST CALL HIM LUCKY!SRI LANKA’S FIRST PROFESSIONAL TRIATHLETE, TRACES HIS ATHLET-IC JOURNEY. STORY BY SBRSG TEAM

PROFILE


STRENGTH & CONDITIONINGFLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

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DOWNLOAD THE FREE INTERACTIVE EDITION FOR MORE WORKOUTS!

RESISTANCE AND CARDIO EXERCISES FOR A FITTER YOUFor fitness experts, endurance athletes should engage in resistance training. This is also true for individuals who mainly focus on cardio exercises and disregard weight training, and vice versa. This is because both types of exercise should be included in a comprehensive weight-control program. In a 1999 study by Kraemer and colleagues, published at the Medicine & Science in Sports & Exercise, entitled “Influence of Exercise Training on Physiological and Performance Changes with Weight Loss in Men”, they have found that there are more favorable effects on health-related fitness measurements as well as body composition when participants of the study combined resistance and aerobic training as compared to dieting alone. In another study by Sillanpää and associates entitled “Body composition and fitness during strength and/or endurance training in older men”, they found out that combination training promoted an optimization of body composition compared to just doing one type of exercise. This paper was published last 2008 at Medicine & Science in Sports & Exercise which is the monthly journal of the American College of Sports Medicine (ACSM).

LET’S ROW!WORK ON YOUR BICEPS, BACK, AND BUTT WITH HALF-KNEEL CABLE ROW PROGRESSIONS. BY SAUL ANTHONY SIBAYANA rowing exercise is a pulling activity that targets the biceps and back muscles. It’s a fundamental movement pattern that’s essential in everyday activities. When you pull a door to open it, for example, you are performing this movement. Make it a part of your resistance training program.

For these sessions, a tall half-kneeling position aids in activating your butt muscles. As you progress from Level 1 to Level 4, it will be your core muscles’ turn to be activated. Keep them tight by kneeling tall, squeezing your butt muscles as you draw in your stomach.

01 Place the cable leveled at around the lower part of your chest or ribs.

02 Get down on one of your knee and face the cable machine.

03 Grab the handles with your palms facing down.

04 Kneel tall while keeping your arms hanging forward.

05 While kneeling tall, pull the handle towards your body while bringing your palms facing upwards.

06 Let your arms go back slowly to the starting position and rotate your palms back as you do.

Continue this for the recommended number of repetitions and then switch knees on the ground done at least 5 repetitions per leg.

LEVEL 1

BILATERAL ROW Basic movement pattern

REMEMBER: KEEP YOUR CORE TIGHT BY KNEELING TALL, SQUEEZING THE BUTT MUSCLES OF THE KNEE ON THE GROUND, AS DRAWING YOUR STOMACH IN DURING THE ENTIRE SET.WATCH

THE EXERCISE VIDEO


IMPROVING FLEXIBILITYSTATIC STRETCHING VERSUS FOAM ROLLING, WHICH IS BETTER? BY SEAN SIM

RECOVERYINJURY PREVENTION • REST • RELAXATION • SEASON BREAKS • DOWNTIME

I have a love-hate relationship with the foam roller. I know that the greater the pain, the more benefits I gain out of foam rolling. My core muscles are activated, and the massage I get from it is very good. Foam rolling is said to improve blood flow. It also breaks down muscle adhesions which make the body less flexible. People normally stretch to improve flexibility. Static stretches are done with 15 to 30 holds. No movements are noted and are usually done with a towel or partner. Such stretches are commonly done after

exercise, and referred to as cool down stretches. In “The Acute Effects of Myofascial Release and Static Stretching on Flexibility,” a study by Kaminski and Kudra from DeSales University published last 2014 at the International Journal of Exercise Science, foam rollers were used as tools for self-myofascial release. Twenty-three active college-aged volunteers participated in three trials; each began with a warm up, a hamstring and lower back flexibility test, and one of three treatment protocols. The hamstring and

lower back flexibility test was re-administered three and 10 minutes after the treatment. The treatment protocols are as follows: sitting, seven unilateral static stretches, and foam rolling of the same muscle groups that were targeted by the stretching group. Results show that foam rolling promoted greater flexibility for both the three- and 10-minute time periods. The authors concluded that foam rolling is an effective alternative to the traditional static stretching when the goal is to improve one’s flexibility after a short period of time.

FOAM ROLLING IMPROVES BLOOD FLOW

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Place yourself in a side plank position with the foam roller perpendicular to your thigh.

Start from your outer hips and slowly roll it towards the outer part of your knee.

Slowly bring it back to your outer hip and repeat the movement for a few repetitions.

If this is your first time to try this exercise, it will be painful because your iliotibial band (ITB) found at the outer (lateral) side of your thigh is tender. Eventually, it will subside after a few sessions.

ROLL IT! START THIS SIMPLE EXERCISE FOR RECOVERY & MOBILITY.

WHY YOU’RE TIRED AFTER EXERCISETHERE ARE A NUMBER OF REASONS WHY YOU EXPERIENCE FATIGUE DURING EXERCISE. HERE ARE SOME OF THEM:

* REDUCED LEVELS OF ENERGY SUBSTANCES: Various substances contribute to your energy level such as phosphocreatine, glycogen, blood sugar, essential amino acids. When these substances run low in your body, you are likely to get tired sooner than later.

* THE ACID-BASE BALANCE IS DISTURBED BY INCREASED LEVELS OF REACTIVE OXYGEN AND NITROGEN SPECIES: During prolonged high-intensity activities, lactic acid production increases reducing the muscle’s ability to contract. At the same time, energy from food sources are diminished, preventing the recycling of nutrients at the cellular level.

* DECREASED OXYGEN TRANSPORT: During exercise, circulating blood picks up heat from the working muscles. The heat-absorbing blood then releases the heat through perspiration. Too much water loss decreases blood volume due to dehydration. This not only slows down blood circulation, it also delays the oxygen being transported by it.

* DISTURBED ELECTROLYTE BALANCE: As the body sweats to cool itself, important fluids and electrolytes are lost. This can trigger cramps, fatigue, and even heat stroke.


What keeps you busy? adrian ng: I am a full-time triathlon and cycling coach.

What do you consider your biggest achievements? an: Running a sports science-based training company, Multisport Science and Training Institute Pte Ltd., and partnering with government and non-profit organizations like A*STAR on research and technology for endurance athletes

What do you think of your performance at the Singapore International Triathlon 2014? an: It could have been better, but I am just happy that I survived with the amount of training that I could afford leading up to the race as this was a last minute decision just to keep motivation at bay.

What motivated you to get into triathlon? an: It was introduced to me 15 years ago by a friend of mine. Back then, I was

amazed by how the sport gave people the opportunity to race competitively after school or work.

How many hours do you train every week? an: Ten to 15 hours

What are your favorite training areas for swimming, biking, and running?an: For swimming, I train in one of the public pools wherever I am. For biking, it will be along Kranji, Lim Chu Kang, and Coastal Road. For running, I train along Evans Road and Bukit Timah track.

What is your favorite gear?an: My favorite gear will be the Rudy project WING 57TM Aero helmet. What makes it so special is that it’s comfort-able and doesn’t wobble when looking left and right at high speed. It’s also a sleek helmet.

What is your training philosophy?an: Specific, individualize, progressive, overload (SIPO)

What was your most memorable triathlon race? an: It was my first race with MetaSport (TriBob back then) in 2006. Those were the times when we a had lot of laughs and that encouraged me to carry on till today. It was when we can catch up with friends and suffer together.

THE FAST LANEGET TO KNOW MORE ABOUT THE SINGAPORE INTERNATIONAL TRIATHLON 2014 NATIONAL CHAMP, ADRIAN NG

RUNNING A SPORTS SCIENCE-BASED TRAINING

COMPANY IS ONE OF ADRIAN’S BIGGEST

ACHIEVEMENTS.

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SINGAPORE INTERNATIONAL TRIATHLON 201416 -17 AUGUST 2014 ANGSANA GREEN, EAST COAST PARKThis year’s Singapore International Triathlon saw over 2,000 athletes gathered at East Coast Park for two days of action. On the first day, young triathletes competed for the sprint, youth, juniors, and kids titles. Next came the competition for the elite men’s title, which was bagged by 2008 Singapore International Triathlon Champion and SBR cover personality Courtney Atkinson of Australia; Drew Box came in second and Zheng Xu placed third. The elite women’s crown was claimed by Aoi Kuramoto of Japan followed by Mengying Zhong, second, and Lingxi Xin, third. Kuramoto won by a 45-second margin over Zhong. The next day started with the Standard Distance race for men and women. Charlie Epperson claimed the men’s title with a full six minutes margin from second placer Sylvain Labattu. For the women’s title, Kathryn Haesner, who was only four seconds slower than the men’s runner-up Labattu, claimed the crown. Adrian Ng, who was sixth for the men’s standard distance race, and Tan Yi Zhen, who was fourth for the women’s, were crowned Singapore National Champions. The day ended with the ITU Asian Junior Cup where Hong Kong athletes Kok Yu Hang and Vanessa Ng prevailed.

PHOTOS BY NICOLE ORENZA AND HAIRUL KUNJU

VIEW MORE PHOTOS

ELITE (MEN) Courtney Atkinson 1:49:52Drew Box 1:50:10Zheng Xu 1:52:05

ELITE (WOMEN) Aoi Kuramoto 2:04:03Mengying Zhong 2:04:48Lingxi Xin 2:08:57

STANDARD (MEN) Charlie Epperson 2:05:17Sylvain Labattu 2:11:42Jonathan Calver 2:12:09

STANDARD (WOMEN) Kathryn Marie Haesner 2:11:46Vanessa Colless 2:19:32Nicola Donnelly 2:29:21

STANDARD (RELAY) Gurkhas 2:03:18Altitudecompressport 2:04:10The Pretenders 2:31:31

SPRINT (MEN) Guillaume Rondy 1:03:22Matthew Jones 1:05:51Resat Vargin Yeke 1:06:23

SPRINT (WOMEN) Rowena De Belligny 1:10:52Laura Hamilton 1:18:05Megan Gray 1:19:19

SPRINT (RELAY) Altitudecompressport 1:01:55Team Atko 1:03:10SMU Aquathlon 1:03:47

JUNIOR ELITE (MALE) Kok Yu Hang 0:57:55Wong Tsz To 0:58:21Shuen Chun Kit 0:58:23

JUNIOR ELITE (FEMALE) Vanessa Ng 1:12:17Nur Iman Nabilah Bt Azlan 1:14:43Jeremia Christy Suriadi 1:15:05

JUNIOR (MALE) Matthew Bailey 1:10:56Koon Hong Daniel Goh Goh 1:14:54Jonathan Tay 1:15:34

JUNIOR (FEMALE) Sasha bailey 1:20:20Claudia Lim 1:23:06Farra Dyana Arffin 1:28:41

MINI (MALE) Benjamin Ansel Ansel 0:35:44Brendan Ansel Ansel 0:35:46Tang Yi Fan Derwin 0:36:48

MINI (FEMALE) Nicole Rondy 0:41:33Veronica Kriger 0:50:03Jacqueline Susan Morrison 0:50:18

MINI (RELAY) Slow 0:34:12R&B 0:41:20Teambuild-Team #15 0:43:34

YOUTH (MALE) Aaron Shane Tan 0:33:50Ralph Eduardo So 0:34:18Adi Shazli Azree 0:34:29

YOUTH (FEMALE) Zoe Natasha Bowden 0:35:05Robyn Jenkins 0:37:10Dayanee Kunaseelan 0:37:32

KIDS (MALE) Tak Long Yip 0:20:21Jackson Campbell 0:20:29Thomas Leetham 0:21:01

KIDS (FEMALE) Syrah Ruth Uy 0:22:40Zoe Albury 0:22:56Brodie Horn 0:23:05

SINGAPORE NATIONAL CHAMPION Adrian Ng (Men) 2:12:53Tan Yi Zhen (Women) 2:34:01

ELITE 1.5km Swim/ 36km Bike/ 10km Run STANDARD 1.5km Swim/ 36km Bike/ 10km Run

SPRINT 750m Swim/ 18km Bike/ 5km RunJUNIOR 750m Swim/ 18km Bike/ 5km Run

MINI 200m Swim/ 12km Bike/ 1.5km RunYOUTH 200m Swim/ 12km Bike/ 1.5km Run

KIDS 100m Swiim/ 6km Bike/ 750m Run

CATEGORIES

RESULTS


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RUNNUS 201424 AUGUST 2014Family is at the heart of One Family, One Run: RunNUS 2014. Organized by the National University of Singapore (NUS) Students’ Sports Club, this annual run aims to promote a healthy lifestyle and encourages the spirit of togetherness. On the morning of 24 August 2014, over 2,200 participants gathered to support the university’s Annual Giving Campaign. Adding to the excitement was RunNUS’ first-ever carnival, which featured a bouncy castle and free ice cream. The university’s top bands also put on electrifying performances, ending the event on a high note. —Chin Wei Tieng

PHOTOS BY TAN YUAN HONG

CIMB BANK COLOR RUN SINGAPORE 201430-31 AUGUST 2014 The Color Run™, which was presented by CIMB Bank, achieved another milestone as it garnered the largest number of participants in Southeast Asia. Up to 18,000 people participated in the happiest 5k run on the planet! The merriment continued beyond the finish line with an exuberant Color Throwing Festival. Runners were treated to an evening of invigorating music and rejuvenating dances. It also gave them an opportunity to splash more powder onto family and friends, concluding the the event’s radiant splendor.

PHOTOS BY NICOLE ORENZA

DOWNLOAD THE INTERACTIVE EDITION FOR FREE!

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2XU ULTRA BIATHLON 2014IT’S TIME TO TAKE ON YOUR NEW CHALLENGE!

2XU Ultra Biathlon 2014 is now open for registration!Participants will get a drawstring bag, swim cap, towel,

finisher medal and T-shirt.

9th November 2014 • 7:30am – 12:30pmChangi Beach Park, Singapore

ULTRA 2km swim / 21km run (Men / Women) STANDARD 1.5km swim / 10km run (Men / Women)

SPRINT 750m swim / 5km run (Men / Women)DASH 300m swim / 2km run (Boys / Girls)

RELAY Ultra, Standard and Sprint distances (Men / Women/ Mixed)

Take Advantage of the Early Bird Discount ending on 30th September 2014

REGISTER AT WWW.ULTRABIATHLON.COM

Swim Bike Run Singapore is the official multisport magazine for the 2XU Ultra Biathlon 2014

SINGAPORE AQUATHLON 201427 SEPTEMBER 2014EAST COAST PARKGet ready with your goggles and running shoes! The Singapore Aquathlon 2014 is just around the corner. It’s happening on 27 September 2014 at East Coast Park with the race kit collection scheduled on 23 September 2014, from 12pm to 8pm, at City Square Mall. Enhance your skills and technique. Training clinics will be conducted by MetaSport coaches to help you prepare for the big day.

FOR MORE DETAILS, GO TO:

www.singaporeaquathlon.comPHOTOS COURTESY OF HAIRUL KUNJU

Swim Bike Run Magazine is the official Multisport magazine for Singapore Aquathlon 2014

RACE THE DEAD 201431 OCTOBER 2014 • SENTOSA TRAILSRace The Dead is back and it promises to be a more horrific event as it will be held at night, on Halloween. If you missed the fun last year, now is your chance to participate in one of the most highly anticipated Halloween events in Singapore. Last year, the event sold out in less than 14 hours and garnered a total of 10,000 runners.

FOR MORE DETAILS GO TO www.racethedead.sg

PHOTOS COURTESY OF RACETHEDEAD.SG


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DOWNLOAD THE INTERACTIVE EDITION FOR FREE!

SAFRA SINGAPORE BAY RUN & ARMY HALF MARATHON 201431 AUGUST 2014 • ESPLANADE BRIDGEAbout 46,000 runners paced down the Marina Bay skyline for the 23rd edition of the SAFRA Singapore Bay Run & Army Half Marathon (SSBR & AHM). This year, more SAF regulars and national servicemen challenged their endurance by running longer distances, garnering about 1,600 more runners compared to last year’s 21km. The SAF regulars and national servicemen and their immediate family members had the opportunity to bond in the event. As part of this, two new records, “Largest father and child race” and “Largest gathering of people to wear masks”, in the Singapore Book Of Records were set. The “Largest father and child race” has 737 pairs this year surpassing last year’s 671 pairs while the “Largest gathering of people to wear masks” saw 1,191 people. There was also the 5km Fun Run where elements such as the 500m-bubble zone, the happy crew, getting free hugs by the “Happy” mascot and grooving with the exuberant songs which made the run worthy of its name—a FUN RUN indeed. At the post race carnival, children got to share a part of their Dad’s Army memories while enjoying the Fun-style challenges inspired by the SAF Standard Obstacle Course while wearing camouflage cream, helmets and mini field packs. Salute to our little soldiers!

FOR MORE DETAILS GO TO www.racethedead.sg

PHOTOS COURTESY OF SAFRA


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COCA-COLA SINGAPORE AND SPORTS SWIM ORGANIZATION LAUNCH SWIM APPIn celebration of the first edition of the Prudential Singapore Swim Stars, Coca-Cola Singapore and Sports Swim Organization developed the Coca-Cola Swim Challenge Facebook App (coke.swim-challenges.com) to encourage Singaporeans to swim more. The app allows users to record their swim times, track their progress, monitor calories burned, and challenge friends. Last 23 August, Sports Swim Organization and SportCares Foundation launched the app at the Sengkang Swimming Complex. Coca-Cola also presented a cheque to SportCares Foundation, the official charity of Prudential Singapore Swim Stars.

PHOTOS COURTESY OF PRUDENTIAL SINGAPORE SWIM STARS

TOMTOM SPONSORS STANDARD CHARTERED MARATHON SINGAPORE 2014TomTom, a global leader in navigation and mapping products, is the latest global brand to join the Standard Chartered Marathon (SCMS) sponsors table, signing on as the Official GPS Training Device and Heart Rate Monitor. TomTom will also be closely supporting the SCMS 2014 running community programme, pacers programme, and monthly training clinics. The recently launched new TomTom Cardio Runner GPS Sports Watch is the ultimate training accessory for runners participating on 7 December 2014 event.

PHOTO FROM WWW.TOMTOM.COM

NANJING YOG 2014Denise Chia and Bryce Chong, the cover personalities of Swim Bike Run Magazine’s July 2014 issue, delivered outstanding performances in the recently concluded Nanjing Youth Olympic Games 2014. Denise started the campaign for Singapore last 17 August with a personal best swim effort that placed her in the second chase pack out of the water. Taking an aggressive lead, she exited T2 in 17th position and eventually finished 24th overall with a time of 1:06:06. Last 18 August, Bryce broke the one-hour barrier by finishing with a time of 0:59:53. Denise and Bryce ranked 4th and 3rd respectively out of the six Asians participating. Both achieved personal best times.

PHOTO COURTESY OFTRIATHLON ASSOCIATION OF SINGAPORE

Coca-Cola representative Amanda Lin presenting the cheque to SportCares Foundation representatives, (L-R) Tan Jian Hao, 20 years, Mohamed Muzammil, 13 years, and Ahmad Izzuddin, 13 years.


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/// THE FASTEST SINGAPOREANS ///

16 AUG Ironman Kalmar (Kalmar, Sweden)

CHONG MIEN TEHTime: 13:16:52Position: 223 (age group 45 to 49) 1586 (overall)

16 tO 17 AUG Singapore International Triathlon 2014 (Singapore East Coast Park)

CLEMENT CHOWTime: 2:06:54Position: 28 (elite men), 30 (overall)

ADRIAN NGTime: 2:12:53Position: Singapore National Champion, Men

TAN YI ZHENTime: 2:34:01Position: Singapore National Champion, Women

17 AUG Ironman Mont-Tremblant (Mont-Tremblant, Canada)

JANICE KWATime: 14:31:09 Position: 63 (age group 30 to 34) 1751 (overall)

17 tO 21 AUG 2014 Nanjing Youth Olympic Games (Nanjing, China)

BRYCE SHENG CHER CHONGTime: 0:59:53Position: 22 (men’s finals)

DENISE CHIA SU YINTime: 1:06:06Position: 24 (women’s finals)

TDB2014 (SBR-140X210).indd 1 7/27/14 4:11 PM


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ATHLETES DOMAIN• Peninsula Shopping Centre #02-07

ATHLETE LAB• 71 Amoy St

AXTRO SPORTS• Peninsula Shopping Centre

#02-01

BAN HIN CHAN• 804 North Bridge Rd

BICYCLESG.COM• 994 Bendemeer Rd #02-01 B Central

BIKE 360• 422 Telok Blangah Rd

BIKE ACTUALLY• Dhoby Ghaut MRT Station #B1-37

BIKE CULTURE• Blk 12 Telok Blangah Cres #01-107

BIKE STOP • 237 Upp Thomson Rd

BIKES N BITES• 3791 Jln Bt Merah #01-08

E-Centre@Redhill

BROOKS CONCEPT STORE • Queensway Shopping Centre #01-52

CALIFORNIA FITNESS• Bugis Junction Tower #04-05• Novena Square #03-01/08• Ngee Ann City # 08-00• Republic Plaza #14-00

CHAPTER 2 CYCLE• Blk 451 #01-1761 Ang Mo Kio Ave 10

CYCLEWORX• 3 Jasmine Rd

EDGE OF FITNESS• 12 Eu Tong Seng St #04-170 SOHO 2

ELITE CUSTOM PTE LTD• Blk 2 Thomson Rd #01-649

EVERLAST• Bugis Junction #02-18D• Queensway Shopping Centre #01-23

HIN LEONG CYCLE• Blk 71 Toa Payoh Lor 4 #01-377

HUP LEONG COMPANY• Blk 51 #01-107 Chin Swee Rd

I RUN• Queensway Shopping Centre #01-04

KEY POWER INTERNATIONAL• Marina Square #03-137• Queensway Shopping Centre #01-35• Velocity@Novena Square #02-48

LOUE BICYCLES• 18 Sin Ming Lane #04-05 Singapore 573960

NEW BALANCE CONCEPT STORE• *SCAPE #02-15• Bugis Junction #02-10• Velocity @ Novena Square #01-39/42

OUTDOOR LIFE• Velocity @ Novena Square

#02-60/67• Wheelock Place #02-18

PACIFIC HEALTHCARE SPECIALIST CENTRE (SPORTS MEDICINE)• Paragon #19-01

POWERZEIT• 20 Cecil St Level 4 Equity Plaza

RADSTATION• 1 Commonwealth Lane #01-04 One

Commonwealth

RODALINK• 1 Commonwealth Lane #01-14/15

One Commonwealth

RUDY PROJECT @ SIXTH AVENUE• 4 Sixth Ave

RUDY PROJECT @ THOMSON• 233 Upp Thomson Rd

RUDY PROJECT SERVICE CENTRE• Peninsula Plaza #03-41

RUNNING LAB• Funan DigitaLife Mall #02-31• Velocity @ Novena Square #01-47

SCUBA WAREHOUSE• 70 Bendemeer Rd #01-02 Luzerne

SKY FITNESS• Harbourfront Tower 2 Penthouse

(Level 16)

TAY JUNCTION• 733 Bukit Timah Rd #01-01 2nd Avenue Junction

TEF BIKERS JUNCTION• Blk 1 Thomson Rd #01-332

THE BICYCLE HUT• B Connaught Drive

THE BIG COUNTRY• Velocity @ Novena Square #02-49/50

TRG (FORMERLY THE RUNNER’S GAIT)• 99B Soo Chow Walk

TREKNOLOGY BIKES 3 PTE LTD• 14 Jln Kilang Barat• 91 Tanglin Place #01-02

TRIATHLON ASSOCIATION OF SINGAPORE• 126 Joo Seng Rd #06-04 Gold Pine Industrial Bldg

WRKSHP BY CYCLE PROJECT STORE• 55 Tiong Bahru Rd #01-53

EVERLAST• Jurong Point Shopping Centre #03-66

JURONG EAST SPORTS CENTRE• 21 Jurong East St 31

JURONG WEST SPORTS CENTRE• 20 Jurong West St 93

KEY POWER INTERNATIONAL• IMM #02-18

PIONEER CYCLES• 1 Soon Lee St #05-53 Pioneer Centre

RODALINK• 110 Jln Jurong Kechil #01-02

Sweebi House• 18 Boon Lay Way #01-98D

Tradehub21

RUNNING LAB• Westgate #03-18

EAST 12 CYCLE• 80 Marine Parade Central #01-786/788

ATHLETE’S CIRCLE• 82 Lor 23 Geylang #02-05 Atrix

CANNASIA• 83/85 Frankel Ave• 33 Ubi Ave 3 #01-20 Vertex

CYCLE CRAFT• 282 East Coast Rd

EMF CYCLES• 820 Tampines St 81 #01-518

ENTRO CYCLES• 3 Kaki Bukit Rd 3 East Point Terrace

EVERLAST• Century Square #03-23

INTEGRATED RIDING• 326 Changi Rd

KEY POWER INTERNATIONAL• 14 Arumugam Rd #01-01 Lion Industrial Bldg C• Changi City Point #02-26

NORTH 17TH STOP• 7 Yishun Industrial Street 1 #01-31

AVE AVENUE• 353 Sembawang Rd

CHEAP JOHN’S ENTERPRISE• 598 Sembawang Rd

EVERLAST• Causeway Point #02-20

THE URBAN BIKE• 2 Yishun Industrial St 1 #07-21

Northpoint Bizhub

TREKNOLOGY BIKES 3 PTE LTD• 1026 Sembawang Rd

WOODLANDS SPORTS CENTRE• 3 Woodlands St 13

YIO CHU KANG SPORTS CENTRE• 200 Ang Mo Kio Ave 9

YISHUN SPORTS CENTRE• 101 Yishun Ave 1

NORTHEAST FAT CAT CYCLES• 48 Lor 1 Realty Pk

LIFE CYCLE• 986 Upper Serangoon Rd

WEST 17TH STOP• Blk 249 Jurong East St 24 #01-102• Blk 501 West Coast Dr #01-290

AVENDO SOLUTION• Blk 673A Choa Chu Kang Cres

#09-411

BROSKY BIKES• 31 Biopolis Way #01-055 Nanos

BUKIT GOMBAK SPORTS CENTRE• 810 Bt Gombak West Ave 5

CHOA CHU KANG SPORTS CENTRE• 1 Choa Chu Kang St 53

CLEMENTI SPORTS CENTRE• 518 Clementi Ave 3

BE ONE OF THE 5 LUCKY WINNERS OF AN OGIO OPERATIVE 17 BAG!

Retail Price: S$139

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2014 EVENT LISTINGS

If you want your events to be posted in this page, send details to [email protected].

27 SEPTEMBERSINGAPORE AQUATHLON

27 SEPTEMBER WET N WILD RUN

28 SEPTEMBER THE STRAITS TIMES RUN

2 OCTOBER BLOOMBERG

SQUARE MILE RELAY 2014

11 OCTOBER TUMBLE RUMBLE RUN

12 OCTOBERCHUA CHU KANG BIG FARM

WALK AND RUN 2014 SAFRA SWIM FOR HOPE

091214 Rudy Project SBR SG September.indd 1 9/16/14 9:00 AM

SBR SG - Issue 11

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Transcript of SBR SG - Issue 11