SIX WEEKS TO YOUR FASTEST 10K EVER
MULTISPORT SWIM BIKE & RUN
J A N U A R Y - F E BR U A R Y 2015
CURB YOUR CRAVINGS FOOD SWAPS FOR STAYING HEALTHY
DOUBLE TROUBLE “I DON'T NEED HIM TO PULL ME OUT OF BED TO TRAIN.”
POWER COUPLE IYA AND DREW ARELLANO
YOUR ALL-ACCESS GUIDE TO (ALMOST FREE) POOLS IN THE METRO
1/27/15 11:33 AM
C O N T E N T S January-february 2015
editor in chief Patrick Joson
editor at large Kaye Lopez managing editor Eric Nicole Salta editorial assistant Romeo Moran graphic artist Mona Tan copy editor Joy Rojas staff photographer Patrick Segovia contributors Pat Mateo | Carmel Villongco | Angelu Dominguez | Giorgia Guidicelli | Francis Diano | Jar Concengco | Elaine Ganuelas | Angelo Ba rretto | Mon Garcia
02 FARE TRADE
Got a craving? Get your food fix by swapping it with a healthier (and just as tasty) alternative
03 TAKE THE PLUNGE
05 IYA AND DREW ARELLANO
executive board chairperson Alexandra Prieto-Romualdez finance advisor & treasurer J. Ferdinand De Luzuriaga legal advisor Atty. Rudyard Arbolado hr strategy head Raymund Soberano vp/chief strategy officer Imelda Alcantara svp and group sales head, inquirer group of companies Felipe Olarte group publisher Bea Ledesma creative director Niña Muallam
10 RUN YOUR FASTEST 10K EVER
sales sales director Ma. Katrina Mae Garcia-Dalusong key accounts specialist Angelita Tan-Ibanez senior account executive Thea Ordiales account executives Abegail Ginaga | Andie Zuñiga, Sarah Cabalatungan sales support assistants Rechelle Endozo | Karen Aliasas
Our favorite public pools to swim at P150 per session Triathlon's spunkiest couple at their most candid and uncensored interview yet Your six-week training plan to beating your own personal record
business development business development manager Moby Aragones business development associate Kyla Arce social media associate Lex Celera
12 MY HUSBAND, THE TRIATHLETE
Two women spill about the thrills and trials of having a triathlete husband
marketing and distribution business manager Rina Lareza circulation supervisor Vincent Paul Oliquiano distribution specialist Inoue Aurelio marketing associate Joy Ramos marketing assistant for events Abbey Manliclic marketing graphic artist Maysie Lecciones | Lee Caces distribution assistants Nancy Baybay | Angela Carlos-Quiambao subscription assistant May Ann Dayang merchandisers Richard Leyva | Rosito Subang
16 CHASING CHAD AND NATASHA The Australian triathlete couple on their shared drive for the sport
PHOTO BY PAT MATEO
production production manager Noel Cabie final art supervisor Dennis Cruz production assistant Maricel Gavino final art assistant JR Larosa
TOGETHER IN THE GRIND What a way to jumpstart our year—having one of the most popular celebrity couples in Drew and Iya Arellano on our cover. They share with us the secret formula on how to keep a triathlon and celebrity life: basically, being an inspiration to each other and doing it because they enjoy it. Iya herself is a triathlon supporter-turned-triathlete. To add to the season of togetherness, we have a timely feature on Anika de Rosas and Kat Maderazo, two supportive triathlon spouses. They explain how they support and encourage in the quest to find the perfect balance between life and sports. Going through life is indeed sweeter when you have someone to share it with, as Australian expats Chad and Natasha Davis shows us in their life’s adventure.
IT network systems engineer Sean Urbano
To start off your year in training, USA Triathlon Coach Francis Diano breaks down the steps to a faster 10K. Plus, we put together a feature on pools in the Metro so that you can take the plunge and start training and racing soon. Nutrition is as important as training as well; knowing the ins and outs of nutrition is key, as Giorgia Guidicelli explains the science of cravings. I’ll be honest: I myself have become a bit lax recently, but now I’ve been slowly getting back in the active lifestyle. I have been training more regularly and teaching again. I’m really excited to race again in a few months. See you soon!
As we inspire you with life stories, we still make sure that we stay to our calling of empowering anyone and everyone who dares to take control of one’s health and decides to start this magical journey of self-improvement through multisport. We only work with the most credible experts to give you the best advice to bring you to your goals the safest possible way.
RELEASE DATE: FEBRUARY 5-15, 2015 HALL OF FAME: FESTIVAL MALL OLYMPIC GOLD: ROBINSONS GALLERIA OLYMPIC OUTLET: ROBINSONS FORUM OLYMPIC VILLAGE: GATEWAY • MARKET! MARKET! • SM MEGAMALL • ROBINSON'S PLACE • SM NORTH EDSA • SM SOUTHMALL • STA. LUCIA EAST • BACOLOD • CEBU • DASMARINAS • LIPA • IMUS • PAMPANGA OLYMPIC WORLD: ATC • TRINOMA FITNESS FIRST: ABS CBN • FAIRVIEW • NORTH EDSA • SOUTHMALL • FORT BONIFACIO • RCBC PLAZA • RSC MAKATI • MALL OF ASIA • PLATINUM TRINOMA • SM MEGAMALL • EASTWOOD CITY • METRO EAST • ORTIGAS • GREENHILLS • ALABANG • MANILA GFORCE: BONIFACIO HIGH STREET • SM MEGAMALL
• NEWPORT • PASEO GREENFIELDS STA ROSA • ROCKWELL • SM MALL OF ASIA • TRINOMA TIO2: GREENBELT RECREATIONAL OUTDOOR EXCHANGE: BONIFACIO HIGH STREET • MARQUE MALL RUNNR PLANET SPORTS: ALABANG TOWN CENTER • GLORIETTA 3 • POWERPLANT MALL • ROBINSONS METROEAST • TRINOMA • VMALL THE ATHLETE'S FOOT: ALABANG TOWN CENTER • GLORIETTA 3 • ROBINSONS GALLERIA • ROBINSONS PLACE • STA LUCIA EAST GRANDMALL SPORTS WAREHOUSE: CLUB 650 • MARKET! MARKET! TOBY'S SPORTS: SHANGRILA PLAZA • SM MEGAMALL • ROBINSONS GALLERIA • ROBINSONS METROEAST • SM THE BLOCK • SM FAIRVIEW • PARKSQUARE 1 • SM MALL OF ASIA • TRINOMA • GLORIETTA 4 • SM MARIKINA • GREENHILLS SHOPPING CENTER
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ERRATUM: In the December 2014 issue’s By the Numbers section, we erroneously stated that William Veto held the best finish at the Ironman 70.3 World Championship. The race was actually the Ironman World Championship, with the full Ironman distance. MultiSport apologizes for this error.
WHERE TO FIND US
custom publishing associate managing editor Pam Brooke Casin senior project coordinator Reneè Espenilla graphic artists Aubrey Porciuncula | Roi De Castro | Tej Tan | Yayie Motos | Jayceline Soriano account executives Shanna Maling | Hannah Ramos | Ina Mateo editorial assistants Pauline Miranda | Kristine Fulgencio
Patrick Joson editor in chief
THE BRICK MULTISPORT STORE ALL TERRA BIKESHOP: LIBIS • ORTIGAS BIKE KING CELEBRITY SPORTS CLUB MANILA POLO CLUB BIKE ZILLA BOC CYCLE MART CHRISTY'S BIKESHOP CLUB 650 GRANTRAIL CYCLES: ALABANG • MAKATI JOVEN ENTERPRISES LIFECYCLE: GREENHILLS • MAKATI NEW PAULINA'S CYCLE CENTER SABAK: ALABANG • MAKATI • STA ROSA A RUNNER'S CIRCLE SECOND WIND RUNNING STORE: QC • ORTIGAS THE BIKE ROOM VELO CITY BIKE SHOP
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N U T R I T I O N MULTISPORT
GOT A CRAVING? GET YOUR FOOD FIX BY SWAPPING IT WITH A HEALTHIER (AND JUST AS TASTY) ALTERNATIVE By Giorgia Guidicelli | Photos by Patrick Segovia Today is the day. You’ve committed to eating healthy, but all you can think about is how satisfying that extra cheesy pizza tastes. The day goes on: you managed to eat oatmeal for breakfast, a tuna salad for lunch, and trail mix for snacks. Dinnertime comes along; you still remember that hot cheesy pizza. The more you think about it, the “hungrier” you get. But hungry is not what your mind is telling you to feel; you’re simply craving pizza. If you were really hungry, you could pretty much eat anything. Is it your fault you’re craving something? Are you just weak in the mind? No and no. There are many possibilities that cause cravings—thirst,
hormones, and emotions. Cravings, in fact, can also be a sign that your body is deficient in some nutrients. Understanding what your body is asking for will help you make choices that will keep you on the healthy track while giving your body what it truly needs. Substituting cravings for healthier choices rather than simply satisfying your cravings is key to efficient weight control. So, next time your mind is clouded by silly cravings, pay attention to what your body is trying to tell you and try one of these food swaps instead.
CRAVING: Candy SWAP WITH: Grapes, Parmesan cheese, and
CRAVING: Chocolates SWAP WITH: Dark chocolate (like Black's
broccoli. A good substitute for something sweet is fruits. Frozen grapes are a perfect go-to sweet snack. However, you may be deficient in chromium if you’re constantly craving sweets. This mineral helps the body regulate blood sugar levels. Chromium is an essential mineral that is not made in the body and must be obtained though diet. Add some chromiumrich foods in your diet including liver, cheese, grapes, and broccoli.
Organic Dark Chocolate) and almonds (Health Best All Natural Sliced Almonds) Chocolate is high in magnesium. This mineral is significant for your skin and hair, as well as nerve and muscle function. If your craving has to be satisfied with chocolate, choose dark chocolate (70 percent cocoa or higher), as it contains more magnesium and less sugar. Also, try incorporating nuts (almonds) and dark leafy greens (spinach) in your diet; these contain a significant amount of magnesium.
CRAVING: Oily and fatty food SWAP WITH: Kale, spinach, soy, tofu, orange juice (like Florida's Natural orange juice), and cereals (like MultiGrain Cheerios) You may be low in the bone-building mineral, calcium. Calcium also plays an important role in nerve and muscle function. But in our attempt to avoid saturated fats, our dairy product intake has decreased, resulting in lower levels of calcium in the population. Other sources of calcium can be found in green leafy vegetables such as kale and spinach, as well as in soy and tofu. Some products such as orange juices and cereals are fortified with calcium. Note that in order to absorb calcium efficiently, vitamin D needs to be present. For triathletes, enough vitamin D is obtained from sun exposure.
CRAVING: Salty food SWAP WITH: Bananas and unsweetened electrolyte drinks (like Shotz Electrolyte Tablet) When under pressure, our adrenal glands secrete aldosterone, a hormone that gives us the desire to eat salty food. Craving salty food may also mean you’re dehydrated. Replenish your mineral and electrolyte stores by eating a banana and drinking an unsweetened electrolyte drink.
Giorgia Guidicelli attained her Bachelor of Science degree in Applied Nutrition at the California Polytechnic State University, San Luis Obispo. She specializes in nutrition counseling, clinical nutrition, and food service, and has a passion for sport nutrition. E-mail her at email@example.com.
MULTISPORT T R A I N I N G MARIKINA SPORTS PARK If you’re from or around Marikina and consider every other option on this list as unreachable, then you’re fortunate: the Marikina Sports Park is a thing of beauty. The pool is made for legitimate competition as it’s also 50 meters with nine lanes.
Marikina Sports Park Sumulong Highway, Brgy. Sto Niño, Marikina Open every day 8-11:30am, 1-4:30pm, 6-9:30pm Fee: P40 (day session); P60 (night session) 682-9573
It’s open to the public, meaning everyone can use the 50-meter pool, including a lot of top athletes and triathletes. The 10 wide lanes make it pretty easy for everyone working out to share the pool. Philsports Complex Capt. Henry Javier corner St. Martin Streets, Pasig City Open Tuesdays to Sundays, 8-11am and 1-4:30pm Fee: P60 a session
AMORANTO SPORTS COMPLEX This is for anyone who is from the far north and thinks all the best swimming pools are too down south. The Amoranto Sports Complex pool is built for both competition and training, featuring eight 50-meter lanes.
YOUNG MEN’S CHRISTIAN ASSOCIATION (YMCA) MANILA Newbie swimmers will be less intimidated by and benefit more from YMCA Manila’s 25-meter indoor pool. Annual membership dues only cost P2,800 inclusive of unlimited pool use. The best time to go is between 8am-12nn and 1-4pm. An indoor pool is great for those who are worried about the sun's harmful rays but the water can get very cold though during the rainy season.
Amoranto Sports Complex Don Alejandro Roces Avenue, Brgy. Paligsahan, Quezon City Open every day 9am-4pm, except between 12nn-1pm Fee: P25 a session (0930) 225-2256
YMCA Manila 1144 General Luna Street, Ermita, Manila Open Mondays to Saturdays, 6am-8:30pm; Sundays, 7am-5pm Fee: Guests pay P100 but must be accompanied by a member 244-1974
MAKATI AQUA SPORTS ARENA (MASA) MASA is probably one of the cleanest public pools around. Aside from a 50-meter pool that's well-maintained and not overly chlorinated, it has clean showers and locker rooms. The only downside is that it only allows accredited coaches to hold sessions here, but it’s a good option for self-coached athletes. Best to arrive a few minutes before the pool opens so you can reserve a lane with a divider.
PHILIPPINE ARMY WELLNESS CENTER
LOOKING FOR OPEN POOLS? A ROUNDUP OF THE BEST PUBLIC POOLS ACROSS MANILA By Kaye Lopez and Romeo Moran Illustration by Mona Tan
If you are looking for a pool where you can hold one-on-one or group swim sessions, then this is the best place to do it. This 50-meter pool is equipped with diving blocks, lane lines, outdoor showers, and a water fountain, as well as lifeguards on duty, shower rooms, and ample parking space. If you wish to train after office hours, you will be allowed to swim the 50-meter length until 8pm; after 8pm, you have to swim crosswise. Do 25-meter laps on Tuesdays and Thursdays, when the deep end is reserved for the underwater hockey team. Philippine Army Wellness Center Lawton Avenue corner Bayani Road, Fort Bonifacio, Taguig City Open every day 8am-6pm except Mondays Fee: P100 before 6pm; P125, 6 pm onwards 845-9555 ext. 6464
Makati Aqua Sports Arena Beside Makati Park and Garden along J.P. Rizal Extension, West Rembo, Makati City Open 8am-12nn and 1pm-8pm Fee: P50 for Makati residents; P150 for non-residents 726-0381 or 728-0383
F E AT U R E MULTISPORT
SIPPING PRETTY WHERE TO STORE YOUR H20 ON THE GO, AND WHY IT MAKES A DIFFERENCE
FOR MORE PRACTICAL GUIDES LIKE THIS, VISIT MULTISPORT.PH
By Kaye Lopez | Photo courtesy of Angelo Barretto
Having your water bottle directly in front of you is a plus because it saves you the time and theatrics of having to coast, pulling it from the frame-mounted cage, sipping while keeping an eye on the road, and re-inserting it back into the cage without running off the road. Out-in-front mounts though are only practical if you can place them between your aerobars; it isn’t an option if you only have drop bars on your bike. Be careful also because the extra weight of a full frontmounted receptacle changes the dynamics of your bike.
The frame is a common location for water bottle mounts. Traditional frames have two sets of bosses on the down tube and seat tube while aero frames have at least one to accommodate a standard cage. The Cervelo P4 even came with a specific bottle that acted as a windcheating fairing while it was on the bike. Specialized has a tri-specific model of the Shiv that has a bladder inserted into an oversized down tube. Speedfill brand receptacles are the aftermarket alternative and use a similar fitment to the P4, which can be retrofitted to most bikes.
The most aerodynamic option is behind your seat. Various manufacturers offer an assortment of mounts and methods of securing a standard water bottle cage to your seat. The more innovative ones even have separate holders or attachments for your pump, CO² canister, and gels. Using a rear-mounted cage takes lots of practice, so use it in training and go through the motions of reaching back, extracting the bottle from its cage, and returning it without taking your eyes off the road. It is not a motion that comes naturally when biking.
Another option worth exploring is actually carrying water on you, rather than on the bike. Popularly known as the Camelbak (after the brand that introduced packable hydration in the late ‘80s), quite a few local triathletes swear that this is the least complicated method of staying hydrated in a race. You drink through a straw, which spurts water into your mouth when you bite down on the valve, connected to a backpack fitted with a hydration bladder. However, not all packs are comfortable and some straps can cause chafing.
MULTISPORT C O V E R S TO R Y
HAVE YOU MET THE
ARELLANOS? DREW AND IYA ARELLANO TACKLE THEIR LOVE FOR TRIATHLON LIKE A MARRIAGE—BY SUPPORTING EACH OTHER AND UNDERSTANDING THAT YES, SOMETIMES THEY REALLY NEED THEIR "ME" TIME (TO TRAIN) Words by Romeo Moran Photos by Pat Mateo Makeup by Carmel Villongco Hair by Angelu Dominguez
Drew Arellano and Iya VillaniaArellano are joking around and having fun during this shoot, admittedly one of the hardest shoots we've ever had to put together. And we thought getting one celebrity to appear on the cover of a magazine was difficult enough. Sure, we knew that booking two celebrities would be tougher, but we assumed we'd have less challenge scheduling a married celebrity couple. (After all, they share a bed, and news of a cover shoot together would've come up in one of those clichéd coupleconversations-in-bed TV scenes.) But boy, were we so wrong. To sum up a long story, when everything finally came together, when we finally got Drew and Iya— it felt like all the stars and planets aligned. Yes, we’ll go with that. Iya's story As silly as that might sound, we really are glad to have Mr. and Mrs. Arellano on the pages of MultiSport, even if they're the first to admit that they’re neither champions nor professional triathletes. Still, after watching them breeze through the shoot with such levity, then seeing through an interview how their collective gears turn, how they view the sport with equal parts seriousness and fun, we’re convinced that Drew and Iya are the benchmark of a triathlete couple. From the time Iya was behind Drew in his triathlon career to the time Drew helped facilitate Iya's foray into the sport without imposing it upon her, the Arellanos are the #RelationshipGoal. “I was paid. My husband said, ‘I’ll give you this much allowance every month if you do the sport.’ So I figured, why not?” jokes Iya. “No, I'm just kidding. The funny thing is, Drew would always say, ‘Honey, it’s inevitable you’re going to do it.' It’s like he’s just waiting for me to latch onto the sport and get bitten by the bug. Before I started trying to do all three, I was trying to embrace running more because I used to hate running. And the biking was something that I would join him in every now and
then. ‘ Yun lang , nothing serious. It started with that.” And what sort of pressure—or should we say support—did Drew extend to you? “Just a knife to my throat,” she quips. Drew laughs at this quick little joke, one of an endless stream of wit we've been seeing all day. “I guess initially, I shared the knowledge or the info about the sport,” he explains. “But up to a certain extent lang. Umaabot sa punto na she didn’t want to take all the information anymore from me.
because the wives started doing it also, she started trying it na rin kasi meron siyang sariling group.” Tough (married) love That trust in each other, the confidence that the other will be just fine no matter what, is a recurring feeling in this relationship, and it’s what has allowed them to flourish regardless of the disparity in their skill levels. This is underscored further now that Iya is also officially a triathlete. Before, the support just went one
“Get into it and remember to get into it for yourself . . . not just because your spouse is. Understand and respect that the spouse who is in the sport before you also has their own objectives. Don’t expect them to baby you just because you’re getting into the sport,” says Iya Kailangan from someone else pa. From coaches. And ‘yun, I guess that support, well, I gave her the bike. And all the stuff. Actually all the stuff.” “He made it easy for me because everything was just given to me,” Iya says. “Sponsored by the husband. But I think his support was also just living it. It’s nothing that he imposed. Parang it’s just the influence. It wasn’t something that he was doing consciously.” Like you’re being inspired? “Yeah, like, he inspired me,” she says, in a playful, mocking, lovestruck, stars-in-her-eyes way. But Drew is quick to downplay the credit. “No, at first naman you weren’t inspired, eh,” he says. “At first nga, when I first started doing the sport, I kept on inviting her. But it’s not her, eh. But buti na lang nga,
way, from Iya to Drew. Now, both of them actively have each other's backs in the sport. What makes the Arellanos' dynamic when it comes to support even more interesting is—and this might sound familiar to other couples in triathlon—not only do they think the other will be just fine, but sometimes, they feel they don't always need each other. Yes, the presence of the other always helps (especially during crucial moments, as they would tell you) but they're now smart enough to understand that training together, despite all good intentions, isn't always the right way to train. "We don't make it a point that we need to train together. We both know we don’t need each other’s help to wake up because if we already know our main goal, and we want to achieve something, that’s
going to be our alarm clock na eh," says Drew. "Kanya-kanya rin 'yan. At a certain point, she doesn't want to take anything from me." "Not naman take anything, but it's just—" pipes in Iya. "Hindi, ganyan eh. Naglabasan na. Ilabas na natin!" Drew jokes. " Che! Kunwari, like when I'm running a 10K, and I'm already trying to keep up with him, and then you hear him say something like, 'Pick up your feet!' or 'Breathe through your nose!' When you hear things like this, and you're already having a hard time, it's like, 'DO YOU THINK IT'S EASY FOR ME?!' Siyempre, kasi the stress level is kind of high na. And then when you're hearing something like this, you always just kind of want to tell them to, like, 'SHUT UP!' You know, 'yun lang! But at the end of it, it's like, okay, I'm okay na again. "But yeah, I think we're both very considerate of each other's training programs. Because you know, if I require him to join me all the time, that would be a waste of a training day for him, because he needs to slow down and go my pace. Or I try to keep up with him, but instead of doing an aerobic run, I end up doing a tempo run because I'm trying to keep up with his pace. 'Yun lang, we respect that if it's not in your program, then fine." With tempers that could flare during training, it's easy for an outsider to think that there might be a sense of competition between them. "Actually, never for me," Drew answers. "Siguro for her." "Not for me!" Iya retorts. "There's no sense of competition; it's just that he makes me feel so slow. He would always tell me, 'Honey, it's not a competition!' I know it's not a competition, but I still feel slow. So there's no competition." Not even when you feel slow? "No. Yeah, I just feel slow, but it doesn't necessarily mean I'm trying to compete with him." "We both know naman na different fitness levels," agrees Drew. "Triathlon's about competing with yourself."
SHOT AT TRACK 30TH, BONIFACIO GLOBAL CITY | SPECIAL THANKS TO TREK BIKE STORE, BONIFACIO ESTATE SERVICES CORPORATION, AND FORT BONIFACIO DEVELOPMENT CORPORATION
C O V E R S TO R Y MULTISPORT
WHAT’S THE FUNNIEST THING TO EVER HAPPEN TO YOU IN A RACE? Drew: Wala eh, I guess my first race, but that was a long time ago. I did an extra loop, talagang heartrate ako sa swim, I didn’t pace, and fell off my bike because I was trying to do a flying mount. Jumping on the bike. Iya: Oh my gosh. It was the first time I ever raced. There was a timing chip and it was just a piece
of cardboard with two of those wire thingies, and I thought the wires were what would pick up the time. So I took them out of the cardboard and put those in my shoelace. And I was in the car, saying, “Wow, galing! Eto na ba ‘yung time chip?” So I put them on my shoes, and this was like five minutes before gun start. And I started looking around, we were going to do a shoe selfie or something, and I was looking at
my teammates’ shoes, and I was like, “You guys are so funny! You guys put the karton also!” I looked around and realized, oh my gosh. That’s the timing chip. It wasn’t the wire! The wire was there so you can attach it to your shoe. That was like a sobrang fail moment for me. What a rookie! And they were all, of course, laughing at me. I was laughing at myself.
C O V E R S TO R Y MULTISPORT Unstoppable together For now, the recently married couple has no plans of stopping and all plans to stay in the game. Drew is in triathlon for the long haul—his own words—while Iya still has a lot to learn and do. As of this writing, Drew's next race (he does around two major races every year, and some minor "training" races in between) will be this year's Challenge Philippines while Iya will be doing Tri United 1. Both events are in Subic. As they prepare for the challenges they'll be facing in 2015, what's the most important thing they've learned from each other about triathlon so far? "I learned from him to also be smart about [training]," says Iya, "in terms of nutrition, in terms of giving importance to recovery. I’m the doer. Iba ‘yung brain cells ko eh. I have this fear na, ‘di ako pwedeng mabakante! Hindi! Kailangan mag-training ride! Hindi, kailangang mag -swim ako! Kailangan ko ring tumakbo! Ganun ako eh. Because if I'm not [smart about it], it’s either I get burnt out and then I just want to give it up altogether or I won’t get proper recovery, and I won’t be able to maximize my workout the next day. So, just stuff like that. And when you can’t maximize your workout, it’s almost like you wasted the training day." "For me, 'yun 'yun eh. It’s about being masipag ," says Drew. "I love training. I enjoy the sport so much. And it’s not a chore for me to swim, bike, and run most of the time. For a time, she hated running, but she still does it. What I learned from her is determination. It’s key eh. I remember [NBA player] Kevin Durant kasi, he said you pick a less skillful, less talented guy who trains and works hard every single time over the talented guy who trains less. Hard work. 'Yun 'yung pinili niya. I guess 'yun 'yung nakuha ko sa kanya." With Drew and Iya taking the best qualities about each other and applying them to their respective games, is there anyone or anything out there that could stop them? Only fate and the Universe, we reckon, but it's going to be a tall order to beat the power of two.
“For a time, she hated running, but she still does it. What I learned from her is determination,” says Drew
T R A I N I N G MULTISPORT
RUN YOUR FASTEST 10K EVER
USA TRIATHLON COACH FRANCIS DIANO, PT, MCMT, BREAKS DOWN THE STEPS YOU NEED TO BEAT YOUR OWN PERSONAL RECORD Illustrations by Alyse Asilo For any competitive runner, shaving a few minutes—or even seconds— off your time is easier said than done. Whether you’re a marathoner or a middle-distance racer, a six-week program is the ideal length of time for your body to maximize the effects of training, concentrating on the specific muscle groups you need to increase speed. Following a consistent schedule of running four times a week and doing daily drills are key to not only achieving your goal, but significantly reducing the risk of injury. Here's a plan of attack to beat your biggest competition: yourself.
6 Weeks Before Base Building Focus: Increase hip and core stability Drill: Running Man Stand with one leg firmly planted on the ground, the other leg on a 90-degree angle. Match with opposing arm swing as if you were running. Hold this position for five seconds and while maintaining an upright posture, slowly extend the flexed leg backwards as if pushing off. Do two sets of 10 reps daily.
4 Weeks Before POST-RACE RECOVERY
Challenge Your Pace
Care for your well-worn muscles with 45 minutes of concentrated recuperation
Focus: Improve your stress tolerance Drill: Fartleks
Ice Bath: 15 Minutes Jump-start the recovery process by reducing the effects of inflammation. In an ice bath, your blood vessels constrict to reduce blood flow to the damaged muscles. Once the stimulus of cold is removed, the blood vessels dilate and flush out any muscle waste that may have accumulated during the previous workout. Elevation: 30 Minutes Prop your feet up above heart level to aid in the return of muscle waste and fluid to the heart. This activity also prevents the swelling of the legs and feet.
A Swedish term that translates to “speed play,” this drill will help push your threshold. When on a training run, select a visual target in the near distance, (like a lamp post or sign) and launch toward it at a speed beyond your comfort zone. Once you pass your target, slow down to your regular speed to recover for 30 seconds before finding a new target. Repeat the process 10 times.
2 Weeks Before Fine Tune Form Focus: Maximize your arm swing and stride angle Drill: High Knees Run in place with your back straight. Bring your knees to a 90-degree angle, swinging your arms to reciprocate. Slowly build a rhythm and progressively increase in speed. This trains the hip flexors, extensors (the muscles in charge of extending your legs), core, and arms to work together. The co-contraction of the four muscle groups will give you a more stable and efficient ride. Do eight 30-second reps daily.
Race Week Recovery Focus: Allow your muscles to rest while maintaining fitness level Drill: Running Man and High Knees As you approach the race, try not to introduce new workouts to your routine. Because you have a specific goal, keep the scope of activities that you do to a minimum. Repetition is more important than variety in order to form motor patterns that will make each stride feel more natural come race day.
SAMPLE PERIODIZED TRAINING SCHEDULE
RACE DAY DO’S AND DON’TS Five common mistakes that slow you down and five ways to keep you on track
Eat a heavy breakfast
Have a small piece of fruit like half a banana or half a piece of toast
Drink caffeinated, energy, or sports drinks
Have at least 8–10 ounces of water before the race
Hold a static stretch that last more than 30 seconds
Active warm-ups like hopping in place and straight leg raises
Stop when muscles are cramping
Brisk walk or slightly reduce your pace until the cramping subsides
Shrug or increase arm swing when you feel tension in the neck and shoulders
Relax your shoulders and reduce your arm swing to the level of your hips, as if putting your hands in your pockets
“Whether you’re a marathoner or a middle-distance racer, a six-week program is the ideal length of time for your body to maximize the effects of training, concentrating on the specific muscle groups you need to increase speed.”
Week Monday Tuesday
Wednesday Thursday Friday Saturday Sunday
Francis Diano, PT, MCMT, is a New Yorkbased sports and orthopedic physical therapist, USAT coach, avid runner, and triathlete.
T R A I L S MULTISPORT
MY HUSBAND, THE TRIATHLETE CRAZY SCHEDULES, TIME APART, AND BALANCING PRIORITIES CAN STRAIN RELATIONSHIPS, BUT TWO WOMEN FOUND A SILVER LINING TO ALL THE STRESS By Eric Nicole Salta | Photos courtesy of Touie and Anika De Rosas and Sid Maderazo “I feel more motivated knowing that my wife Kat fully supports me in this sport. Her positivity and encouragement are beyond measure,” says Sid.
If there's one thing more challenging than triathlon’s competitive nature, it's the strain it inevitably puts on personal relationships. At some point, anyone who has dipped their toes in the sport before eventually taking the plunge knows all too well the struggle to allot equal time and attention to training, racing, and the people who matter in their lives. Yet for all the couples who are still trying to find the right balance between spending hours on a bike, in the water, or at home with the family, there are those who have managed to present a different portrait of the triathlon couple.
only strengthen the relationship, they have a positive effect on a triathlete's performance come training and racing days.
Take the cases of Anika De Rosas, 24, and Kat Maderazo, 33. Both striking and successful, they also happen to have hardcore triathlete husbands. And they are both completely fine with it. “When Touie and I met, his interest in triathlon was already starting and it wasn’t part of my plan to stop him in any way from pursuing it,” says Anika, who also runs a personal blog called Sunny Synonyms, in which one of her posts about having a triathlete husband went viral.
“Triathlon is timeconsuming but it shouldn’t become a reason or an excuse for a couple not to make time for each other."
“I’ve never felt like it's taken time away from our relationship and marriage,” she continues. “Triathlon is time-consuming but it shouldn’t become a reason or an excuse for a couple not to make time for each other. Effort can be as simple as doing errands together—it’s about finding time to be with each other, without sacrificing our individual hobbies.” Kat, for her part, has also embarked on a journey with Sid’s high-octane career as a TV commercial director, businessman, and triathlete. “Full acceptance played a very big part in supporting him and it was a fast, but not easy, transition on my part, maybe because I was already used to his crazy schedule,” she says. For Kat and Anika, supporting their husbands means listening, caring, and cheering for them as well as serving healthy meals at home. Such actions not
Says Anika, “I find that listening to Touie talk about triathlon is important to him. He knows that he can always come and talk to me about anything and everything that interests him. It’s important for him to know that he’s got me behind him 100 percent.”
“I love how she is very straightforward,” says Touie, 27. “She made it clear that she will allow me to train whenever I want to as long as I know my priorities, and can balance triathlon, work, and, most importantly, family. She does not recognize the sport as my ‘mistress.’” For some wives, support might come in the form of taking up triathlon themselves. Still, as Kat proves, you don't have to get into the sport to reap its benefits. “Sid tried to convince me to get into triathlon,” admits
Anika may not see herself doing triathlon, but she has found a way to be involved in Touie's passion.
Kat, “but it’s something that I'm really not into. On the other hand, I have inspired him to eat healthy because I am raw vegan. Apart from having a healthy active lifestyle, he has inspired me to work hard in everything I do and to always look at situations constructively. I really admire him for his discipline, hard work, and determination.” Anika and Kat are earnest studies of how balance and empathy between partners have the capacity to bring out the best in each other, bouncing off positive energy to create equally positive results. Ultimately, triathletes are never really alone—even in moments of difficulty. Knowing that your significant other is waiting to greet you with a big smile and bear hug at the end of a grueling race is motivation enough to summon whatever strength you have left to reach the finish line.
MULTISPORT F E AT U R E
IF THE BIKE FITS, BUY IT
PHOTO BY PAT MATEO
THERE’S SO MUCH MORE TO BUYING A BIKE THAN JUST THE DESIGN. CYCLING ENTHUSIAST AND TECHNICAL CONSULTANT MON GARCIA WRITES EXACTLY HOW POSITIONING YOUR BIKE TO PERFECTION CAN GET YOU FROM A TO B IN WINNING STYLE.
Without a doubt, cycling is the most high-tech and equipment-intensive of the three triathlon disciplines. For most of us who take the leap into finally investing in a good and “serious” bike, and the accompanying accessories, our new toys normally overwhelm us.
road—rough terrain, careless drivers or even other cyclists themselves. For a long-term point of view, there is the benefit of preventing injuries. Each wrong pedal stroke contributes to injury and is a practice in doing the wrong thing.
before you bought your bike, you have many options available. The two primary ways to avail of a bike fitting service are through coaches and experts and through a store-based bike-fitting system.
What a lot of people overlook is that beyond getting good quality equipment, it has to fit the rider. The activity of cycling is a partnership between man and machine, between rider and bike. To get the best performance, there must be a synergy between both. In this case, good rider plus good equipment does not automatically equal good performance. The critical factor is how the equipment and the rider interact or how they fit together.
If you were to ride at the prescribed average cycling cadence of 90 revolutions per minute and do a workout on your bike for around two hours, that translates to over 10,000 pedal strokes. With improper bike fit, those could be 10,000 improper pedal strokes, each contributing to poor form, wrongly trained muscles, and potential injury.
The advantages of getting fit as part of a coaching service is that they can monitor you, ride with you, and adjust your fit over a period. Bike fit changes as the strength and flexibility of our bodies change. Then there are the store-based bike-fitting systems that use technology and measurements to prescribe an optimal position for you. These are invaluable in getting precise measurements and for identifying and addressing special cases such as leg length discrepancy (in which one of your legs is shorter than the other).
Beyond performance, there are a few other good advantages of a proper bike fit. On an immediate and practical level, a properly fit bike will give you the comfort and control you need to ride safely. It will ensure that you can ride longer and be able to react to anything that happens on the
Cycling, by nature, involves repetitive motion. And depending on how well you fit on your bike, these constant movements could be efficient, inefficient, beneficial (to your training and goals) or injurious. Thankfully, bike fitting is now widely accessible in the Philippines. If you were not measured and fitted
If you’ve spent on “serious” cycling equipment, you owe it to yourself to consult and get properly fitted by an expert. While safety and injury prevention are serious matters, the synergy between you and your bike will give you greater performance and a whole lot more enjoyment in your cycling for years to come.
E V E N T S MULTISPORT 2015 YELLOW CAB PIZZA CHALLENGE PHILIPPINES SUBIC-BATAAN Pooley, who placed third in last year’s event.
Decorated world champion Chris “Macca” McCormack will lead a fast and competitive Pro field who will compete in this year’s Yellow Cab Challenge Philippines, to be held on February 21, 2015, spanning Subic and Bataan.
“Many of the world’s best have claimed that Challenge Philippines SubicBataan 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.” added Dave Voth, Leverage Sports Asia CEO and Chairman of Challenge Philippines Subic-Bataan.
The presence of Challenge Atlantic City winner Fredrik Croneborg from Sweden and the inaugural Challenge Philippines second place finisher Michael Murphy from Australia will surely ratchet up the competition.
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 encouraged to join in all of the festivities, as there will be special new cheering stations along the course. The post-race Awards Party at Lighthouse Resort in Subic will be open for all, with top entertainment, Pinoy food, and celebrities in attendance.
Heading the world class women’s Pro field is American Kelly Williamson, who just had an impressive 2014 season highlighted by her win in Ironman Texas. Lining up with Williamson will be 2014 Challenge Batemans Bay and Ironman 70.3 St. Croix winner Radka Vodickova (CZE) and British Olympic medalist Emma
02 01 Last year's Challenge Philippines champion Matt Burton (foreground) was not confirmed for this year's Subic-Bataan race. 02 The nervous energy at the first race was palpable and the course challenging; triathletes this year are surely prepared for the grueling terrain.
EXTRI OFF-ROAD TRIATHLON 2014 Last year's eXtri Off-Road Triathlon, the latest staging of one of the country’s long-running triathlon events, was very challenging with the anxiety of the looming typhoon Ruby, but good fortune allowed the event’s organizers to safely host the race.
The eXtri, held on December 6, 2014 at Laiya, Batangas, is a sprint-distance triathlon event which includes a one-kilometer open water swim, a 23-kilometer cross-country mountain bike ride, and a four-kilometer trail run. Coach Noel Salvador finished first overall with a time of 1:34:26, with 2014 XTERRA Warriors Richard Santiago and Alex Isip coming in right behind him at 1:38:44 and 1:39:32, respectively.
For the women, Anna Marissa Remigio came in first at 1:47:20, while Francesca Gabrielle Garcia came in at second at 2:15:24, while Michelle Santiago, another XTERRA Warrior, came in at 2:25:54. In the RAW edition of the race, a shorter counterpart of the main event to get new triathletes ready to face their first triathlon, Eugene Garcia and Carmina de Leon bagged first place in their categories with times of 44:06 and 56:24, respectively. The eXtri Off-Road Triathlon 2014 was held for the benefit of Hugom Elementary School in Batangas, where the race proceeds were able to help with the fencing of the premises.
01 The finishers enjoying the literal taste of victory and accomplishment. 02 Aside from competing for these shiny not-so-little medals, each athlete contributed toward greater social responsibility with the proceeds of the race going to the needs of a small Batangas elementary school. 03 Athletes preparing for the swim start.
THE COUNTRY’S FIRST FREE TRIATHLON MAGAZINE IS NOW ONLINE! MultiSport.ph is the only place to be online for triathlon news, events, articles, training guides, contests, and a growing community that’s absolutely passionate about triathlon.
Don’t be left behind. Race on over to MultiSport.ph now!
www.multisport.ph multisportphilippines @multisportph
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B Y T H E N U M B E R S MULTISPORT
CHAD DAVIS, 46, AND NATASHA DAVIS, 45 SANTE BARLEY TRI TEAM
BEST MARATHON TIMES
(total of 100+)
11:41:37 201415:24:59 BEST TIME IN TRIATHLON IRONMAN MELBOURNE
co nq ue re d
Number of races joined
IRONMAN 70.3 CEBU
WORDS BY ROMEO MORAN | PHOTO BY JAR CONCENGCO | SHOT AT OAKWOOD PREMIER JOY-NOSTALG CENTER MANILA | 17 ADB AVENUE, ORTIGAS CENTER, PASIG CITY | OAKWOODPREMIERMANILA.COM
NUMBER OF RACES JOINED TOGETHER AS HUSBAND AND WIFE
tri and run races
COMBINED PODIUM FINISHES
in another. It doesn't really work as a family, so we've made that decision to stay grounded in one spot." That kind of support is necessary if you live life the way the Davises do. Chad and Natasha make sure to challenge themselves daily; it's how they mature as a couple and as two individuals. "We wanted the challenge," says Chad when asked about his willingness to follow Natasha to wherever she was going to be assigned. "We were doing well in Australia, and we said, 'Let's broaden our horizons.' We wanted to give our children international experience so we thought, let's come here for a year. One year turned into 14 years. We really like it. We try to evolve and learn and get better, in ourselves, in our sport, in our jobs." If you and your partner can support each other the way Chad and Natasha have for 20 years, then you've got it made. Who knows, you might even grow old together in an era where most relationships rarely ever go the distance.
ustralian expats and triathletes Chad and Natasha Davis totally understand how the dynamics of being a married couple should work. They just get it. Whether it's making monumental life decisions such as migrating the entire Davis family to the Philippines for Natasha's work or facing new challenges like getting into triathlon after being solid marathon runners for around 10 years, Chad and Natasha work seamlessly as a unit. "Decisions are made and they're what's best for the family, not necessarily what's best for the individual," says Natasha. "That was before you have kids—if you're single, you can make that decision. Chad's had opportunities too because he was working for Shangri-La and the InterContinental as food and beverage director. He's been given offers to work in other countries. But then, we don't want to be those couples where one lives in one country and another one lives
Read the full interview on multisport.ph
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Published on Feb 18, 2015
MultiSport Philippines is the first FREE triathlon magazine in the country, targeted to novice and elite sportsmen, as well as those conside...