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6-week bAse TRAINING PROGRAM By angelo lozada mobile: 0917-5246555 email: angelo@bertlozadaswimschool.com

ONe MeRALCO’s sAbAdO NIGhT RUN

Running enthusiasts and their families and friends participated in One Meralco Foundation’s (OMF) Sabado Night Run last December 8, 2012, held at the Meralco Corporate Center in Pasig City. The run provided funds for the most sustainable electrification solution to 10 public high schools located in the farflung areas of provinces like Quezon, Palawan, Bohol, and Dinagat Islands. “Last year, six elementary schools in Isla Verde were energized through this run. We saw the improvements in the lives of the students, teachers, parents, and the whole communities. And this is the same aspiration we have for the 10 schools benefitting from this run,” shared Meralco Chief CSR (Corporate Social Responsibility) officer and OMF president Jeffrey O. Tarayao.

12.08.2012

swim

TRA INING PRO G R A M

(PART 2 Of 2)

WEEK 4-5 ObjECtIvE: COntInuE buIldIng up AErObIC bASE. MAxIMIzE dIStAnCE pEr StrOKE (dpS) WEdnESdAy Warm-up:

5 x 100 Freestyle *1st 25m Alternate Side Kick

SAturdAy

300 Freestyle

Warm-up:

200 Breaststroke

Drill:

300 Freestyle 5 x 100 Freestyle

100 Freestyle

*1st 25m Alternate Side Kick

10 x 100 Freestyle, 10 seconds rest

with 5-second interval

*2nd 50m Catch-up Swim

*Odd Freestyle

*2nd 50m Catch-up Swim

*3rd 25m Alternate Side Kick

*Even Breaststroke

*3rd 25m Alternate Side Kick

with 5-second interval

Swim:

Swim:

5 x 200 Freestyle (20 seconds rest)

Kick:

400 Breaststroke

Kick:

600 Freestyle with fins

Pull:

600 Freestyle with pads/buoy

*with pads/buoy

Pull:

400 Freestyle with pads/buoy

*Breathing Pattern every 6 strokes

5 x 200 Freestyle (20 seconds rest)

Easy:

200 Freestyle

Easy:

3200

Total:

Kick:

200 Freestyle

with 5-second interval Total:

Pull:

2800

6 x 200 Freestyle (20 seconds rest)

*with fins Easy:

300 Freestyle

Easy:

- 100 Freestyle

Total:

3200

WEEK 6 ObjECtIvE: SEt tArgEt tIMES fOr EvEry SEt. MAxIMIzE dIStAnCE pEr StrOKE (dpS) MOndAy Warm-up:

500 Freestyle

Drill:

5 x 100 Freestyle

WEdnESdAy Warm-up:

SAturdAy

200 Freestyle

Warm-up:

300 Freestyle

200 Breaststroke

DRILL:

5 x 100 Freestyle

Kick:

*1st 25m Alternate Side Kick

*1st 25m Alternate Side Kick

Swim:

10 x 100 Freestyle (10 seconds rest)

with 5-second interval

Kick:

3 x 200 Breaststroke

with 5-second interval

*2nd 50m Catch-up Swim

Pull:

600 Freestyle with pads/buoy

*2nd 50m Catch-up Swim

*Breathing Pattern every 6 strokes

*3rd 25m Alternate Side Kick

*3rd 25m Alternate Side Kick Swim:

6 x 200 Freestyle (10 seconds rest)

Kick:

600 Freestyle with fins

Pull:

500 Freestyle with pads/buoy

Easy:

200 Freestyle

Pull:

3500

Multisport February 2013.indd 12

The first of its kind in the Philippines, Color Manila Run filled the morning in Bonifacio Global City with colors and excitement. More than 5,700 runners from all over the metro participated in this colorful event organized by Proactive and KangaROOS. Runners raced through different color stations, with race distances of 1.5K, 3K, 5K, and 10K. Participants ended their colorful journey with a shower of yellow, blue, pink, green, and purple color powders.

The event was made possible for the benefit of Republikha, a non-stock, nonprofit organization that aims to empower the next generation through music and education; and Hop-E, a foundation whose goal is to help eradicate poverty through the four elements: Education, Empowerment, Employment, and Events.

8 x 200 Freestyle (10 seconds rest)

Total:

2800

Kick:

6 x 200 Freestyle (10 seconds rest) *with fins

Easy:

300 Freestyle

Easy:

- 100 Freestyle

Total:

3800

phOtOS by jIlSOn tIu

v

200 Freestyle

COLOR MANILA RUN

*with pads/buoy

*Breathing Pattern every 6 strokes Easy:

phOtOS COrtESy Of SAbAdO nIght run

Drill:

500 Freestyle

01.06.2012

MOndAy Warm-up:

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bike

Pse bULL RUN 2013

T R AI N I N G P R O G R AM

bAse TRAINING PROGRAM fOR beGINNeRs

01.13.2013

More than 6,000 runners raced their way in the Philippine Stock Exchange (PSE) Bull Run 2013: Takbo Para Sa Ekonomiya last January 13 at the Bonifacio Global City. For the last nine years, this event was organized to fulfill the PSE’s advocacy campaign to raise awareness about investing in the Philippine stock market. Participants finished 3K, 5K, and 10K race distances.

By Saul anthony I. SIBayan tel: 0908-8797285 email: saul_cyclist@yahoo.com

Applying the talk test during training can enable active people to assess the intensity of their workout without using a heart rate monitor. Zone 1 is when one can still talk normally during exercise. Zone 2 happens when one can still talk but needs to catch his or her breath; while Zone 3 occurs when one can no longer talk during exercise.

(PART 2 Of 2) WEEK

MOndAy

tuESdAy

WEdnESdAy

thurSdAy

frIdAy

SAturdAy

SundAy

4

Recovery Zone 1 30 to 45 minutes

Long slow distance Zone 1 to 2 Road: 4 hours

Recovery Zone 1 30 to 45 minutes

Aerobic Capacity Training Zone 2 to 2.5 Road: 2 hours

Recovery Zone 1 30 to 45 minutes

Long slow distance Zone 1 to 2 Road: 4 hours

Aerobic Capacity Training Zone 2 to 2.5 Road: 2 hours

Recovery Zone 1 30 to 45 minutes

Long slow distance Zone 1 to 2 Road: 4 hours

Recovery Zone 1 30 to 45 minutes

Long slow distance Zone 1 to 2 Road: 3 to 4 hours

Tempo Ride

5

Recovery Zone 1 30 to 45 minutes

Zone 2 to 3 1 hour Recovering HR: zone 1 Interval HR: zone 3 1:5 Ratio (1 minute tempo = 5 minutes recovery)

Tempo Ride

phOtOS by jIlSOn tIu

6

Recovery Zone 1 30 to 45 minutes

Long slow distance Zone 1 to 2 Road: 4 hours

Recovery Zone 1 30 to 45 minutes

Aerobic Capacity Training Zone 2 to 2.5 Road: 2 hours

Recovery Zone 1 30 to 45 minutes

Zone 2 to 3 1 hour Recovering HR: zone 1 Interval HR: zone 3 1:5 Ratio (1 minute tempo = 5 minutes recovery)

Long slow distance Zone 1 to 2 Road: 4 hours

Aerobic Capacity Training Zone 2 to 2.5 Road: 2 hours

thIS trAInIng prOgrAM IS brOught tO yOu by

2Nd eNeRvON-sPeedO XAvIeR AqUAThLON

phOtOS COurtESy Of xAvIEr AquAthlOn

01.26.2013

Last January 6, a group of students and faculty members from the Xavier School Aquastallions swim team, high school student council, Drives committee, Blue and Gold committee, the Green Team, and the Xavier Aquathlon Committee organized the 2nd Enervon-Speedo Xavier Aquathlon held at the Xavier school grounds. It was the first highschool-run multisport event in the country, coming from the success of the 1st Speedo Xavier Aquathlon last year. This year, the organizers raised the level of commitment to the environment by giving a portion of the accumulated registration fees for planting trees. A total of 133 participants joined the event in various categories such as Elite, Standard, and Sprint.

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run

2Nd ANNUAL swIMbIkeRUN.Ph AwARds

6-week JUMPsTART PROGRAM By PatrIck JoSon mobile: 0917-5277141 email: patrickjoson@gmail.com

GOaL 1. BURN FAT. We all need to burn some holiday weight gained last Christmas. 2. DEVELOP GOOD FORM. We need good form or efficient biomechanics to prevent injuries and to achieve faster times with less effort. 3. HAVE FUN. Endurance sport is essentially an individual sport so get as much people in the program because as they say, there is strength in numbers.

01.13.2013

TRA INING PR O G R A M

Started the day with a long bike ride from The Village Sports Club to Daang Hari, the 2 nd Annual SWIMBIKERUN.ph Awards was filled with raffles and surprises. Mostly attended by triathletes and their families, the event was made possible through the following sponsors: Timex, SL3S Philippines, K-Edge Chain Catcher Philippines, Total Fitness Magazine, MultiSport Philippines, Gatorade, The Village Sports Club, and Glass Solutions by Jaro Glass.

(PART 2 Of 2) 4th WEEK: Building Aerobic Base

Focus on good form and fat burning pace which is LSD or long slow distance. Keep it simple as long as you can carry a conversation when you are in the fat burn zone. Building a good aerobic base is like a foundation of any structure — the height is dependent on the depth of the foundation so if you plan to run long, you need to build a solid and deep foundation. warm up: 5 minutes of easy walk Main set: Jog for 20 minutes with 2 minutes of water break for every set of 3. phOtOS by MIMI MICIAnO

cool down: 5 minutes of easy walk Frequency: Thrice a week 5th WEEK: Managing Stress

Focus on good form and fat burning pace which is LSD or long slow distance. Keep it simple as long as you can carry a conversation when you are in the fat burn zone. Because of the progressive increase of stress you need to manage it properly. Make sure you get enough sleep — at least seven to 10 hours of sleep every night. Remember that the body repairs itself when we’re asleep. MEn’S ElItE trIAthlEtE Of thE yEAr (lOCAl) WOMEnS’S ElItE trIAthlEtE Of thE yEAr (lOCAl)

warm up: 5 minutes of easy walk

MEn’S ElItE trIAthlEtE Of thE yEAr (fOrEIgn)  

Main set: Jog for 20 minutes with 1 minute of water break for every set of 3.

WOMEn’S ElItE trIAthlEtE Of thE yEAr (fOrEIgn)

cool down: 5 minutes of easy walk

MEn’S duAthlEtE Of thE yEAr

Frequency: Thrice a week 6th WEEK: Preparing for Strength Phase or Specific Stage

Focus on good form and fat burning pace which is LSD or long slow distance. Keep it simple as long as you can carry a conversation when you are in the fat burn zone.

WOMEn’S AgE grOup Of thE yEAr

Joyette Jopson

MEn’S rOOKIE Of thE yEAr

Matteo Guidicelli Keshia Fule Justin Liam T. Chiongbian Nina Francesca M. Villaba

COACh Of thE yEAr

Jojo “Jomac” Macalintal

tEAM Of thE yEAr

Yellow Cab Tri Clark

rACE Of thE yEAr

Cobra Ironman 70.3 Philippines

bIKE Of thE yEAr

Cervelo P5

ShOE Of thE yEAr Sbr.ph fOruM pOStEr Of thE yEAr

Frequency: Thrice a week

Robeno Javier Don Velasco

gAdgEt Of thE yEAr

cool down: 5 minutes of easy walk

Caroline Steffen Mirasol Abad

fEMAlE yOuth trIAthlEtE Of thE yEAr

Main set: Jog for 25 minutes with 1 minute of water break for every set of 3.

Pete Jacobs

MEn’S AgE grOup Of thE yEAr

MAlE yOuth trIAthlEtE Of thE yEAr  

warm up: 5 minutes of easy walk

Monica Torres

WOMEn’S duAthlEtE Of thE yEAr

WOMEn’S rOOKIE Of thE yEAr

Strength phase or specific stage is when the race situation is introduced so that one could gradually adapt to the stress without prematurely peaking. Make sure that required sleep and good nutrition are provided as this is the perfect time to introduce super foods (such as berries) to the body. Berries, dried or fresh, help promote fast recovery due to their high content of anti-oxidants.

Arland Macasieb

Garmin 910xt K-Swiss Kwicky Blade-Light Retzel

14 Multisport February 2013.indd 14

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w

1211 M


w

sUbIC INTeRNATIONAL MARAThON 2013

NEVER MISS AN ISSUE!

01.26-27.2013

1211 MS HP directory ad.indd 1

12/11/12 3:38 PM

Get your fREE copy every month delivered right at your doorstep.

o Yes! version (12 issues) of

i would like to avail of the printed

Thousands of runners joined this year’s Subic International Marathon last January 26-27, 2013 at Harbor Point, Subic. Successfully organized by eXtribe, this two-day event held a fun run and marathon races with distances 3K and 5K on its first day and 10K, 21K, and 42K on its second day. The beneficiaries of this event are Bukas Loob Foundation and DILAAB Foundation.

i would like to receive regular email and text updates. i agree to pay PhP 240.00 (PhP 20 per copy) for the delivery of magazines within metro manila. * ONe COPY Per hOUSehOld.

MY DETAILS:

Pre-eXiStiNg mediCal CONditiON

*all fieldS are maNdatOrY.

Name: SeX:

birthdate: OCCUPatiON: mailiNg addreSS:

mObile NUmber: email addreSS: marital StatUS (tiCK ONe): o SiNgle o married SiNgle PareNt

NO. Of ChildreN

o SeParated

hOUSehOld mONthlY iNCOme (tiCK ONe):

o o P30,000 - P70,000 o P250,000 - P500,000 o P70,000 - P140,000 o P500,000 up

phOtOS by MIMI MICIAnO

P10,000 - P30,000

Multisport February 2013.indd 15

o P140,000 - P250,000

hiNge iNqUirer PUbliCatiONS reServeS the right tO refUSe aN aPPliCatiON fOr SUbSCriPtiON tO mUltiSPOrt PhiliPPiNeS.

15

o diabeteS o hYPerteNSiON / heart PrOblem o OtherS, PlS. SPeCifY: o i ChOOSe NOt tO diSClOSe DELIVERY fEE PAYMENT oPTIoNS: o CaSh PaYmeNt UPON deliverY Of firSt COPY o PaYmeNt dePOSited tO the aCCOUNt Of hiNge

telePhONe NUmber:

o

benefits

an action-packed guide to your active lifestyle in-depth features on swimming, cycling, and running receive promos and updates

iNqUirer PUbliCatiONS, iNC. at SeCUritY baNK CUrreNt aCCt # 0601 0282 34 001 o PaYmeNt dePOSited tO the aCCOUNt Of hiNge iNqUirer PUbliCatiONS, iNC. at bPi CUrreNt aCCt # 0321 0225 37 *fOr baNK traNSaCtiONS, PleaSe faX the validated dePOSit SliP.

how DID You LEARN AbouT uS? PleaSe SPeCifY YOUr aNSwerS belOw.

o eveNt: o advertiSemeNt: o reCOmmeNded bY: o eStabliShmeNt: o OtherS:

fax the accomplished form to (632) 519.58.15 or e-mail to multisport@hip.ph You may also subscribe online at http://www.hip.com.ph/register for more information, call (632) 403.88.25 loc. 221

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MultiSport Philippines is the only free triathlon magazine in the country, targeted at novice and elite sportsmen, as well as those consider...

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