SBR SG - Issue 03

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Swim Bike Run Magazine Singapore

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JANUARY 2014 | ISSUE 03

SINGAPORE

3

easy core workouts

triathlon

101

selfmassage for athletes

how to do it

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FAST FRIENDS

tri buddies TAN TEEJOO & NGUYEN SON NAM

the lowdown on carbs why you really need it

PLUS: plan your races and training efficiently • new gear for the new year Swim Bike Run Magazine Singapore

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SWIM BIKE RUN SINGA PO RE | ISSUE 03

SINGAPORE MCI (P) 174/09/2013

this month

e d i tor ial te am Poch Bermudez

editorial director

Wille Loo Chuan Rong commu n i ty e d i to r Adam Yap Keh Chew editorial associate

Mikke Gallardo

creative director

Eric Nicole Salta managing editor

Marian Jean Benetua editorial assistant

Darlanne Sue Ong

{02} GEAR GUIDE {04} EXPERT ADVICE {05} FEATURE {07} RECOVERY {08} COVER STORY {10} STRENGTH & CONDITIONING {11} NUTRITION & DIET {12} RACE RECAP

jr. art director, interactive editions

Saul Anthony Sibayan, Sean Sim contributing editors contributors

Franklin Echevarria, Dr. Edgar Michael Eufemio, Carina Ng, John Mark Yamoyam

EDITOR’S NOTE

sa l e s & m ar ke t i n g Thomas Tan sales manager

Karen Odcenada

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Hairul Kunju

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prod u c t i o n Eden Baysic

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Ma. Franchesca Kathryn Reyes production supervisor

f i na n ce , adm in & i t Faith Paguirigan

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regional finance consultant Swim Bike Run Singapore is published by

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No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Community Media Solutions Pte Ltd. The views and opinions expressed in this magazine are not necessarily those of New Leaf Community Media Solutions Pte Ltd. For comments, feedback, and advertising inquiries contact: sbr@newleafmedia.com.sg © 2013 New Leaf Community Media Solutions Pte Ltd. All Rights Reserved.

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At the start of each new year, I make a list. In past years, this list would comprise numerous races I wanted to race at, targets I wanted to achieve, and things I wanted to improve on. This year’s list is a lot shorter. I skipped the usual suspects and wrote, in large bold letters—JUST GET OUT AND TRAIN. If you are just starting out in triathlon, good for you! Welcome to a wonderful sport. Over the years, I have been very fortunate to have met and trained with some extremely talented athletes. What is even better is that these athletes have been very generous with their time and advice. It is a very inclusive community—the seasoned triathletes are always happy and willing to guide the nervous newbies along. To paraphrase my triathlon hero—you come to triathlon for the challenge, but you stay for the people.

In this month’s magazine, we are paying forward the spirit of sharing. We have put together some useful advice for beginners on gear, training, and strengthening. I recommend that everyone, beginner or not, spend a bit of time on our section on the core and use of the foam roller. These are the foundations of a strong and injury-free athlete.

So set your goals, it’s time for action! Once you are done reading this issue, GET OUT AND TRAIN.

Wille

COMMUNITY EDITOR

WHERE TO GET YOUR FREE COPY Bike Shops

12 Cycle 80 Marine Parade Central #01-786/788 17th Stop Blk 249 Jurong East St 24 #01-102 A2E Pte Ltd 246 Macpherson Rd #04-02A Betime Bldg Alpha Cycle 484 Macpherson Rd Athlete Lab 71 Amoy St Ave Avenue 353 Sembawang Rd Avendo Solution Block 673A #09-411 Choa Chu Kang Cres Ban Hin Chan 804 North Bridge Rd Bike Actually Dhoby Ghaut MRT Station #B1-37 Bike Culture Blk 12 Telok Blangah Cres #01-107

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Hin Leong Cycle Blk 71 Toa Payoh Lor 4 #01-377 Hup Leong Company Blk 51 #01-107 Chin Swee Rd Kian Hong Cycle Pte Ltd 33 Ubi Ave 3 #01-07 Vertex Life Cycle 986 Upper Serangoon Rd Pioneer Cycles 1 Soon Lee St #05-53 Pioneer Centre Pro Bike 20 East Coast Rd RadStation 1 Commonwealth Lane #01-04 One Commonwealth Rodalink • 110 Jln Jurong Kechil #01-02 Sweebi House • 18 Boon Lay Way #01-98D Tradehub21 • 1 Commonwealth Lane #0114/15 One Commonwealth • 166B Upper East Coast Rd • 910F Upper Thomson Rd Seng Bee Bicycle Shop Blk 5 Upper Boon Keng Rd #01-12

Tay Junction • 33 Ubi Ave 3 #01-18 Vertex • 733 Bukit Timah Rd #01-01 2nd Avenue Junction • Blk 139 Tampines St 11 #01-40 TEF Bikers Junction Blk 1 Thomson Rd #01-332 The Bicycle Hut B Connaught Drive The Urban Bike 2 Yishun Industrial St 1 #07-21 Northpoint Bizhub Treknology Bikes 3 Pte Ltd • 14 Jln Kilang Barat • 91 Tanglin Place #01-02 • 1026 Sembawang Rd

Everlast • Bugis Junction #02-18D • Causeway Point #02-20 • Century Square #03-23 • Jurong Point Shopping Centre #03-66 • Queensway Shopping Centre #01-23 I RUN Queensway Shopping Centre #01-04 Key Power International • Showroom: 14 Arumugam Rd #01-01 Lion Industrial Bldg C • Changi City Point #02-26 • IMM #02-18 • Marina Square #03-137 • Queensway Shopping Centre #01-35 Sports Shops • Velocity@Novena Square #02-48 Asics New Balance Concept Store • Marina Square #03-141 • *SCAPE #02-15 • Paragon #04-10 • 112 Katong #02-25 Athletes Domain • Bugis Junction #02-10 Peninsula Shopping Centre #02-07 • Tampines Mall #02-18 • Velocity@ Novena Square Axtro Sports Peninsula Shopping Centre #02-01 #01-39/42 Outdoor Life Brooks Concept Store • Novena Square #02-60/67 Queensway Shopping Centre #01-52 • Wheelock Place #02-18 Swim Bike Run Magazine Singapore

Rudy Project Concept Store 481 Joo Chiat Rd The Big Country Novena Square #02-49/50 The Runner’s Gait 99B Soo Chow Walk VeloFit Millenia Walk #02-12, U Mart @ Parco Marina Bay Fitness/Healthcare Centers

Edge of Fitness 12 Eu Tong Seng St #04-170 SOHO 2 Pacific Healthcare Specialist Centre (Sports Medicine) Paragon #19-01 Power Zeit 20 Cecil St Level 4 Equity Plaza Sky Fitness Harbourfront Tower 2 Penthouse (Level 16) Association

Triathlon Association of Singapore 126 Joo Seng Rd #06-04 Gold Pine Industrial Bldg @swimbikerun_SG

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GEAR GUIDE 01

02

03

New Year, New Gear

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Why wait? Get some gear to start tri training now!

B Y Wil l e Loo

05

01 Rudy Project AirstormTM New for 2014, a versatile, high-performance helmet dedicated to enthusiasts of road cycling, mountain biking, and triathlon with maximum ventilation, a comfortable fit, and a cool design.

02

ultra-plush cushioning with a reduced heel to forefoot drop and offering a super soft, bouncy ride that protects runners without sacrificing speed.

RRP S$169 www.newbalance.com.sg

RRP S$218 Available at Rudy Project Concept Store 481 Joo Chiat Road www.rudyproject.com

03 Blueseventy Hydra-Vision Latest soft frame technology with wide-view curved lenses emphasizes visibility in the water, be it for the pool or open water.

02 New Balance FreshFoam 980 New for 2014, designed with a revolutionary approach to neutral running by combining

RRP S$38 (with yellow/clear lens) RRP S$44 (with mirror lens) Available at Planet Sports (Tanglin Club) and Motion Sports (Paragon) www.blueseventy.com www.singphil.com

SWIM BIKE RUN SINGA PO RE | ISSUE 03

04 Cannondale CAAD8 with Shimano 105 Designed to turn people into cyclists as the first road bike that has lightest-in-class frame, more forgiving Heads-Up Race geometry, and unmistakable Cannondale ride-feel.

RRP S$2,200 (48”) www.cannondale.com www.cannasia.com

05 Mavic Tri Race Award-winning triathlon performance shoes with great comfort and value.

RRP S$189 www.mavic.com www.khcycle.com

06 2XU Active Tri Top & Bottom The top offers maximum airflow and moisture control through its high filament polyester yarns, while the bottom has elastane yarn for comfort and durability.

Suitable for beginner and elite triathletes alike.

RRP S$110 (men’s/women’s tops) RRP S$115 (men’s/women’s bottoms) Available at all Key Power Sports shops www.2xu.com www.keypowerintl.com.sg

Photos courtesy of 2XU, Blueseventy, Cannondale, Rudy Project, Mavic, and New Balance

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New Colors for SKINS A200

Photo courtesy of Skins

SKINS, a popular compression sportswear, is introducing two new colorways for its A200 compression wear for 2014. The original colorways are black/yellow for men’s wear and black/pink for women’s wear. The new colorways for men are fierce red and black/pixelled, and for women, acid print.

The A200 is SKINS’ entry-level compression wear for general sports. This range features comfortable fit and is proven to reduce delayed onset muscle soreness; wicks away sweat to keep athletes dry; has built-in antibacterial and antimicrobial functions to keep the garment fresh; optimizes body temperatures in warm and cool conditions; and protects the wearer from the sun’s harmful UV rays.

The men’s range includes long tights, half tights, shorts, longsleeved tops, short-sleeved tops, sleeveless tops, thermal long tights, and thermal long-sleeved tops. For the women’s, the range includes long tights, ¾ tights, shorts, long-sleeved tops, shortsleeved tops, racer-back tops, tank tops, thermal long tights, and thermal long-sleeved tops.

Available in 2014 at Transview shops at Mandarin Gallery #03-16, Takashimaya Level 4, and Isetan 3rd floor RRP from S$89 for men’s bottoms RRP from S$136 for women’s bottoms RRP from S$97 for men’s and women’s tops

SBR@SSE

PHOTOS by BY hairul HAIRUL kunju KUNJU photos

The first major appearance of Swim Bike Run Singapore magazine was at the Singapore Sports Expo from November 28 to 30, 2013. Co-located with the Race Entry Pack Collection for the Standard Chartered Marathon Singapore 2013, the event saw thousands of local and international marathoners and visitors coming down for an exciting line-up of activities and promotions.

We set up a stand and had two lovely girls, Mignon and Isabel, handing out copies of the 1st and 2nd issues to people. Many came to know of Swim Bike Run Singapore and subscribed to our magazine. We had a great time telling people about our magazine!

Swim Bike Run Magazine Singapore

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03

EXPERT ADVICE our panel of experts ans wer your most pressing triathlon dilemmas

3

Things Triathletes Should Know

improve your power-to-weight ratio by doing some high-intensity training or lowering your weight

Sports updates that matter to you A 155-pound person approximately burns this much calories with just one hour of exercise. running : 560 calories JOGGING : 490 calories WALKING : 245 calories BIKING : 420 calories

ten 30-second, easy runs

with one-minute walks in between are more achievable for newbies.

— Coach Frunk

A: Before I set a goal or plan my year, I answer a series of questions guided by the acronym TBR, which stands for Time, Budget, and Races. Once you have answered these, then that is the perfect time to already set your goals for the year.

Time: How many days in a week can I allocate for training? What days of the week can I dedicate to a certain discipline?

When can I start training? How long should my intervals be between races?

Budget: What equipment do I have right now, and what else should I buy? How much should I prepare for all the races that I’m joining?

How much should my training expense be?

Races: What races should I join? Why should I join that specific race?

JOHN MARK “MOI” YAMOYAM Founder and Head Coach of Tri ‘N Motion Coaching, Professional Triathlon, and Total Immersion Certified Coach

How do I improve my cycling without burning a hole in my pocket?

A: In cycling, everything is important but it all boils down to power-to-weight ratio (PWR). Improve your PWR by doing more high-intensity training or lowering your weight, or doing both. This is tricky as there are times when we focus on lowering our weight promotes fat loss accompanied by loss in muscle mass. This becomes detrimental to performance, as we need that muscle mass to generate power. Both

the bike’s weight and your body are relevant factors that tell how you’ll perform in the field. Of the two, I consider body weight more important, not only for performance but for health reasons as well.

SAUL ANTHONY I. SIBAYAN BS Sports Science graduate, University of Santo Tomas Faculty Member, College of Rehabilitation Science, UST

My friends have invited me to join them in their weekly 5km runs. I can’t even finish 3km. How do I start?

A: First is to know your breathing effort.

When you start running, always identify how hard or how easily you breathe. We have this chart called the BORG Scale of Perceived Exertion, which rates breathing from 6 (easiest) to 20 (very hard). For a newbie runner like you, stick to the easy 6 to 9 scale.

Second is to unload the bad habit and get introduced to the correct ways of running.

It’s not too late for you to learn F.A.S.T. (see sidebar). Third is breaking your runs into parts. Ten one-minute, easy runs with oneminute walks in between are achievable.

The concept is to progress your distance and recovery and let you listen to your breathing effort as well.

FRANKLIN “COACH FRUNK” ECHEVARRIA Triathlon head coach for Batang Pinoy 2013-2014, certified running coach, and blogger (frunktraining. com) For more training tips, e-mail him at frunktraining@gmail.com

Got a question? E-mail us at sbr@newleafmedia.com.sg 04

SWIM BIKE RUN SINGA PO RE | ISSUE 03

A 20-minute afternoon power nap promotes sleepiness in the evening, and better performance level and selfconfidence when performing tasks. Midday naps also encourage patience, lesser stress levels, better reaction time, increased learning, better efficiency, and health.

LEARN F.A.S.T. F

is for good running form, which means staying upright and not slouching.

A

is for alignment It means staying on your center of gravity.

S

is for stability Develop your core muscles, which will hold you in good running form.

T

is for timing on the ground, having a good cadence 85 to 90 rpm (foot strike on the ground in 60 seconds) on a 6 to 9 BORG scale.

photoS from Shutterstock

What’s the best way to plot my training and races this year? I want to optimize my fitness and performance.

Seven thousand to 10,000 steps per day may equate to 30 minutes of moderate-tovigorous physical exercise.

The American College of Sports Medicine recommends 30 minutes of moderate intensity exercise for five days or 20 minutes of vigorous exercise three days per week for ample health benefits.

/Triathlon101/

Great advice to plunge into triathlon training

By Wille Loo Chuan Rong

With the New Year, “completing a triathlon” is usually a popular resolution.

Encouraged by your friends and a few drinks, you might have committed to your first triathlon and are now wondering what in the world you got yourself into. If you are nodding your head in agreement, just keep cool and read on!

Work on your swim

Really learn to ride your bicycle

You might spend hours doing high-intensity efforts, hill repeats, and all other types of workouts that will make you faster, but how comfortable are you on your bike? Be sure to spend time on your bike handling skills. Work on your cornering, making U-turns, riding with other people, picking up your water bottle with one hand—it’s back to basics. While you’re at it, learn how to change a flat tire as well, it isn’t rocket science.

the right running shoes are important

Out of the three sports, running is the hardest on your body. While having efficient running form is crucial, we need to start at the

PHOTO BY RUNNING SHOTS

One of the biggest challenges for triathletes is often the very first leg—the swim. If you are covering a ton of laps in the pool but still being overtaken by little kids in the next lane, it is time to join a swim squad. Sign up for a master swimming class and have a coach work with you on your stroke and body position. Swimming places a huge premium on technique, and if you did not take lessons at a young age, this is the best way to get you on track. Prior to your race, try an open water swim. It can be a little unsettling at first, so just imagine that you are in a really large swimming pool. It’s a little saltier and with more waves, but a swimming pool nonetheless!

Swim Bike Run Magazine Singapore

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Wille’s first triathlon experience

When I signed up for my first triathlon nine years ago, a sprint-distance race held in Sentosa, I have to admit that I had no idea what I was getting myself into. I grew up swimming, I knew how to ride a bicycle, and I could put one foot in front of the other, how hard could a triathlon be? That sunny afternoon in Sentosa, I learned that triathlon could be pretty tough!

However, by the time they were putting the finisher medal around my neck, I was already thinking of what my next race would be.

Shorter distances are the way to go

Rome wasn’t built in a day, so even if your ultimate triathlon goal is to make it to the Ironman World Championships in Kona, that doesn’t mean you should go out there and sign up for the longest race you can find. Longer, in this case, is not always better. Local races like the MetaSprint Series and the Tri-Factor Series are good ones to join. Take your time to work your way up through the distances. Shortcourse racing makes you faster and stronger, and allows you to build your base before packing on the miles.

Be honest about your training and expectations

You will never think that you have done enough training for your upcoming race, but let’s be reasonable. If you signed up for an Olympic distance race (1.5km swim/40km bike/10km run), and your weekly training mileage doesn’t even add up to those distances, it’s time to admit that you might have a problem. Have a look at your schedule and decide on how much training time you can afford. Make sure your triathlon goals match up to your real life commitments.

Let’s keep the gear simple

There are a billion gadgets and kits you could pick up so try to control yourself! Stick to the essentials. It’s sure nice to ride the same top-end bicycle that the pros are riding, but

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SWIM BIKE RUN SINGA PO RE | ISSUE 03

if what you have is roadworthy and has two wheels, it’ll do the job! A tri suit, a pair of goggles, a helmet, a bicycle, a pair of running shoes—start with that. You can make it as fancy as you want as you go along your triathlon journey.

Train with a group

The long hours associated with triathlon training can take its toll. There’s nothing better than doing something you like with good company. There are real performance benefits to training in a group as well.

Your training partners will help push you harder and further during training. Trading experiences and learning from each other will also make you a better triathlete.

Furthermore, it’s definitely easier to wake up in the wee hours of the morning to train when you know that the last one to show up for training buys breakfast for the group.

Involve your loved ones

Triathlon is an individual sport, but ask any seasoned triathlete and they will tell you that it isn’t possible without support from their family and loved ones. Someone has to put up with your obsession with lycra, listen to you rave about the latest triathlon technology that will shave 0.001 seconds off your race time, and the hours that you spend training. If you have family, bring them to the races and share your experience with them.

Do some Bricks

Triathlon is a sport that is greater than the sum of its parts. If you are crossing over to triathlon from a single discipline sport, do some brick sessions to get your body used to the demands of your new sport. Plan a few training sessions where you will jump on your bicycle right after your swim, or where you will go for a run right after your ride. Your body might hate you during the sessions, but it will thank you when race day rolls round.

With my team-mate, Joseph Tan, minutes before the start of the Hong Kong International Triathlon 2004, my first ever Olympic distance triathlon

Multisport races in Singapore New Moon khcycle MetaSprint Series

MetaSport organizes this annual Series comprising Aquathlon (swim and run), Duathlon (run and bike) and Triathlon. They also have training clinics for novices and they are the training partner for the Cold Storage Singapore International Triathlon, Singapore’s premier triathlon. metasprintseries.com Pokka Sports Water TRI-Factor Series

Another organizer is Orange Room with its annual Swim, Bike, Run and Triathlon races. trifactor.sg Besides these, there are numerous runs happening all year round for the runner in you, though for cyclists and swimmers there are not as many races. www.runsociety.com www.runningguild.com www.singaporesports.sg www.redsports.sg www.sportsanity.com.sg

Photos courtesy of Wille Loo. Logos courtesy of MetaSport and Orange Room

bottom, with your shoes. Head over to a specialized running store, they will be able to recommend the right pair of shoes based on your foot type, biomechanical needs, and training requirements. Your feet are going to carry you across the finish line, treat them well!

RECOVERY the benefit of self-myofascial release is that it enables you to control the pressure because you can feel where and what is happening

The Science Behind Foam Rolling How self-massage enhances performance B y Sean Sim

PHOTO FROM SHUTTERSTOCK

ROLLING PRESSURE TO THE SPECIFIC BODY PARTS

promotes improvements in blood flow while breaking down adhesions that encourage inflexibility and painful movements

Numerous physiotherapists and functional sports conditioning coaches and trainers have used the foam roll to relieve stress.

Foam rolling is also known as self-myofascial release in the sports rehabilitation and performance industry.

There are even companies that have thought outside the box and created other tools to further facilitate myofascial release for all kinds of people.

Self-massage is the same as self-myofascial release and its end goal is to release muscle tightness and knots (also called trigger points). This can be done using a foam roller, tennis ball or golf ball, Theracane, or your very own (or someone else’s) hands. Rolling pressure to the specific body parts promotes improvements in blood flow while breaking down adhesions that encourage inflexibility and painful movements. These help in the recovery process of your muscles and it contributes in returning them to their normal function. This means being

when you feel discomfort vigorous, elastic, and ready in a specific area, pause on to perform! By releasing this site for a few seconds trigger points, it promotes and try to be relaxed as proper movement patterns much as possible. You and pain-free mobility, should feel the muscular which when combined area relaxing and the pain or together promotes discomfort to lessen. If the enhanced physical pain is too intense whenever performance. you roll on a specific area,

The benefit of selftry to work first on the one myofascial release is that surrounding it then slowly it enables you to control move to this spot. the pressure because you

You might get sore can feel where and what is after you do self-myofascial happening. The downside releases. You would be should feel if you can’t If the pain is that the areas handle the pain too intense whenever you whenever you you have roll, eventually roll on a specific rolled on have you’d get area, try to work been released accustomed first on the one or worked to it and surrounding it on, but do not eventually then slowly move push yourself to the point use it almost to this spot where you’ll every day. It is feel excessive soreness. always important to consult Give the specific area of your sports medicine your body around 24 to doctor, physiotherapist, 48 hours before doing this athletic trainer, or sports again on the same spot. conditioning coach if you Combining this recovery feel any sharp pain or technique with proper discomfort whenever you rest, enough sleep, proper use this recovery technique. hydration, and eating

It is important to note healthily will make you feel that you should never roll better and ready for action. over a joint or bone. And

Dr. Edgar Michael Eufemio is president of the Philippine Orthopedic Society for Sports Medicine. He is also the vice president of the ASEAN Society for Sports Medicine and Arthroscopy.

injury prevention • rest • relaxation • season breaks • downtime

ASK the Experts Swim Bike Run’s resident orthopedics specialist Dr. Edgar Michael Eufemio

discusses the most common injuries plaguing triathletes The most common dilemmas affecting runners are patellofemoral stress syndrome and plantar fasciitis.

A muscle imbalance causes the patella (or kneecap) to mal-track as the knee flexes and extends. Pain, swelling, and sometimes cracking or popping sounds develop and progress over time. One of the symptoms is discomfort after sitting for a long time and/or when going down the stairs. A good physical examination and x-rays are all that are needed to diagnose this.

Plantar fasciitis is associated with an ache at the bottom of the heel which is worse during your first few steps of the day. This symptom is called “start-up pain.” The plantar fascia (or the covering of the muscles and tendons at the sole of the foot) inserts at the underside of the calcaneus or heel bone. In some individuals, this tissue is excessively tight and continuously tugs at the bone. Occasionally, this will rip and, as it moves further away from its attachment, a spur develops.

Treatment for both is also with medications and physical therapy. For some individuals, a silicone heel cup or a custom-made shoe insert may also help.

Acute injuries are less common and include ankle sprains for runners and upper extremity fractures and dislocations for bikers when they crash.

Musculoskeletal injuries, though far more common, are not nearly as catastrophic as the medical conditions, which may result in serious complications. These are heat exhaustion, heart attacks and decreased blood sugar levels.

Swim Bike Run Magazine Singapore

@swimbikerun_SG

07

Tri Buddies Tan Teejoo & Nguyen Son Nam— a pair of good friends in their first year of triathlon INTERVIEW AND PHOTOS BY ADAM YAP KEH CHEW

Tan Teejoo and Nguyen Son Nam are excolleagues in the banking industry and the best of friends. They didn’t go into triathlon initially; they got together to keep fit by running and swimming. Their first multisport race was the Singapore Aquathlon in 2012, and after that race, they decided to turn to cycling and both bought second-hand road bikes. TJ is a better runner, while Nam swims better.

The road to triathlon brought them even closer as friends, though there is a bit of friendly rivalry between them.

So far, they have done four triathlons in Singapore, and they look forward to going overseas to race.

TAN TEEJOO (TJ): Triathlon is a natural progression from swimming and running. I was just missing the bike leg, so once I got a set of wheels, the rest was history. My primary motivation is the sense of achievement when I complete a race.

NGUYEN SOn Nam (NAM): From a swimming background, I started to regularly run and swim with my buddy Teejoo, and somehow, he convinced me to grab a road bike and give it a shot. We naturally moved from aquathlon to triathlon. Having a group of sporty friends like Wille Loo (SBR’s Community Editor), Teejoo, and Joyriders have greatly motivated me to reach my limits.

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S0W8I M B S I KW E IR MUBNI KSEI NRGUANP O S IRNEG|AI PSO SU R E |0I3S S U E 0 3

hair and makeup by carina ng, diva makeover

Why did you get into triathlon?

What’s your primary motivation?

When was your first triathlon, and what races have you competed in so far?

TJ: My first race was the Cold Storage Singapore International Triathlon 2013 Sprint. Triathlons I have completed are MetaSprint, Tri-Factor and Cold Storage Singapore International Triathlon. I try and make it to every local event in Singapore.

Nam: My first triathlon was the 2012 Cold Storage Singapore International Triathlon. Since then, I have completed most of the MetaSprint series and some Tri-Factor races. My objective for 2014 is to be in an Ironman 70.3 race.

What was your most memorable triathlon race?

TJ: The Cold Storage Singapore International Triathlon 2013—I was gunning for a sub three-hour time. So when I did two hours and 51 minutes, I was elated.

Nam: Went under three hours on my first Olympic distance triathlon in 2013 Cold Storage Singapore International Triathlon, though I have always said that I will remain a perpetual sprint distance triathlete.

Is your family and career time compromised by triathlon?

TJ: Yes! Having three young kids, a full-time job, and doing this sport are almost impossible. But I try to train outside my family time, which is during my children’s afternoon naps or running home from Raffles Place to Ang Mo Kio. Nam: The odd training hours—5:00am cycling, lunch-time gym, and weekend swims—allow my life pace to remain reasonably balanced. Sleeping early has proved to be more challenging than waking up early.

How much do you normally spend monthly on triathlon training? (nutrition, gear, etc)

TJ: Not a lot—a new pair of running shoes every now and then, when the old ones wear out, and goggles, as these are usually the “perishables.” I eat normally so no extra nutrition. I’m excluding the bike depreciation!

Nam: A bit too much as I love gadgets, new trendy gear, etc. I’m still easily convinced that owning the latest widgets will help my performance, realizing after the purchase that nothing replaces simple, hard training.

How many hours do you train every week?

TJ: I do three to four hours of training in a week inclusive of swimming, biking, and running.

Nam: I train five to six hours a week—split between my pool, group riding with Joyriders, running on my own, and spinning classes.

SBR: Where are your favorite training areas for swimming, biking, and running?

TJ: I swim at my tri buddy Nam’s place. I bike around Mandai or Eastern loop. I run home from CBD or at Pierce Reservoir (Old Upper Thomson Road).

Nam: I swim at my condominium’s 50m lap pool. I bike around Mandai or Eastern loop. I run around Newton and sometimes Marina Bay after work.

What are your favorite triathlon gear?

TJ: Polar RCX5, Orca tri suit, Compressport ForQuads, and R2 calf guards for both performance and recovery.

Nam: My 2XU tri suits, TYR goggles, Polar RCX5, my Mizuno Wave Musha 4 running shoes, and my Boardman road bike.

How has triathlon changed your life?

Race buddies (L-R) Tan Teejoo and Nguyen Son Nam

TJ: Discipline in the mind to finish something which you know you’ve started.

Nam: Being more of a swimmer, I have always found myself being caught up by others after T1 and even more so after T2, as running’s my weakest point. Triathlon has taught me humility and persistence to keep up with the efforts.

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09

STRENGTH & CONDITIONING flexibility • strength and core exercises • running drills

Basic Core Exercises

{1} Front Plank

The goal is to properly hold for and finish the position in 30 seconds. If you can’t perform this, you can do repetitions with holds that total to 30 seconds. For example, three repetitions with 10 second holds per exercise for one to two sets.

{2} STAGGERED SIDE PLANK

1 Front Plank

Lie face down in a push-up position. Forearms and toes resting on the floor with knees straight. Push-off with your elbows, supporting the weight on the forearms and toes. Remember to always tuck the chin so that the head is in line with the body (simply face the floor). Hold your body in a straight line.

{3} GLUTE BRIDGE

2 Staggered Side Plank

Promoting efficiency in your movements

By Sau l Ant h ony I . S ibayan

Being an amateur endurance cyclist in my undergraduate days has helped me further understand numerous literatures that the three disciplines of triathlon demand a strong and stable core, but they don’t necessarily strengthen the core. When we say core, it’s not just the abs; it consists of the shoulder, trunk, and hip musculature.

Mark Verstagen, founder of the world renowned sports performance and rehabilitation center Athletes’ Performance, wrote in his book Core Performance Endurance that “there are many 10

SWIM BIKE RUN SINGA PO RE | ISSUE 03

running-related injuries because people don’t have the necessary hip mobility, stability, and control.”

Decreasing mobility, stability, and control prevent our body from using the hip muscles, which in turn promote other muscles to be undesirably used and overcompensate.

When compensating muscles become overused, they suffer the risk of injury. The trunk has been said to be the bridge between the shoulders and hips. Keeping our trunk muscles strong will aid us in movements very efficiently, promoting energy and power transfer from the

upper extremity to the legs and vice versa. This is very essential in triathlon as the sport requires efficiency and uses the whole body for relatively long periods of time.

This will be very helpful in swimming, biking, and running. Decreasing unwanted movement of the core will transfer most of the energy to the swimming and pedalling strokes and running strides.

By promoting dynamic stability, mobility and strength of the shoulder, trunk and hip musculature, we promote efficiency which is the top priority in endurance sports.

3 Glute Bridge

Lie facing up with arms on the side, knees bent. Toes up and only the heel touches the floor. Lift your hips up to where the shoulders, hips, and knees are in a straight line. Always squeeze your glutes (butt muscles).

ILLUSTRATIONS BY SUE ONG

Build Your Foundation

Lie on the side with the forearm under the shoulder with the top leg in front of the other. Use the forearms and feet to support your weight.

Push the forearm away from the body and lift the hips up and bring it forward. Don’t forget to squeeze your butt muscles and try to bring your chest through your shirt. Hold this position while keeping the body in a straight line. Repeat on the other side.

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

“How much carb should I take during exercise?”

carbohydrate is a more efficient fuel than fat by almost seven percent

Asker Jeukendrup , an authority in carbohydrate use during exercise, has recommended these intake levels of carbohydrates:

Maximal exercise for 45 minutes: none required Maximal exercise for 45-60 minutes: LESS THAN

Confused about Carbs?

30

We break down the skinny on this optimal nutrient

By S e a n sim

GOOD VS BAD CARB

PHOTOs FROM SHUTTERSTOCK

One of the best ways to tell a good carb from a bad carb is appearance.

Good carbs usually look like real food, such as carrots or grapes Nancy Tracy, Yahoo Contributor Network

grams per hour Carbohydrate is the most important nutrient for endurance events that last for more than 90 to 120 minutes as it sustains high energy output for prolonged periods. Your diet greatly affects the storage of carbohydrates in your muscle and liver (also called glycogen reserves) and consequent exercise performance.

Researchers have noted that carbohydrate is the most important energy food for exercise because it can be used by the anaerobic system of which lactic acid is the by-product, one that gives the burning sensation during hard effort. It is also the most efficient energy for the aerobic system. The caloric value of carbohydrate is four calories per gram while fat is nine calories per gram— this suggests that fat is a better source of energy.

However, more oxygen is needed to break down fat; carbohydrates yield around 5.05 calories while fat provides 4.69 calories

per liter of oxygen. Thus, carbohydrate is a more efficient fuel than fat by almost seven percent.

A diet low in carbohydrate quickly depletes muscle and liver glycogen, which has negative effects in performance for both shortterm performances (like criteriums, 10k runs, and time trials) and prolonged intense aerobic events like road races, marathons, and Ironman distances. It is important to consider that consuming a high-fat diet promotes a decrease in both muscle and liver glycogen stores.

Depletion of glycogen stored in the liver may lead to low glucose (blood sugar) levels during prolonged intense aerobic exercises because the body can’t normally keep up with increased glucose use by the active muscles.

“Bonking” or “hitting the wall” is referred to by many endurance athletes as the sensation of fatigue. Aspects that are associated with this observed circumstance happen when there is a low

supply of blood glucose to promote optimal brain functions, and this is further promoted by the slower rate of energy release from fat metabolism (compared to carbohydrates). Also, muscle glycogen acts as a starting substance to promote fat metabolism.

Dr. Asker Jeukendrup, a world-renowned sports nutritionist and a 20-time Ironman finisher, maintained that a favorable diet that allows endurance athletes to train hard and perform vigorously consists of seven to ten grams of carbohydrates per kilogram of body weight per day, 10 to 15 percent of energy from protein, and the rest from fat. To put it simply, if you happen to weigh 150 lbs (68 kgs), you’ll need 476 to 680 grams of carbohydrate or five to seven cups of noodles to consume in a day. It is essential that you don’t forget to balance your Go, Grow, and Grow foods and focus on the right fuel to power up your hard training day for your upcoming competitions.

Team sports lasting about 90 minutes UP TO

50

grams per hour Submaximal exercise lasting more than 2 hours UP TO

60

grams per hour Near-maximal and maximal exercise lasting more than 2 hours UP TO

50-70

grams per hour Ultraendurance events

60-90

grams per hour

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RACE RECAP 04 05

06

02 The Half Marathon started at Sentosa Gateway

01

03 Pacers gearing up

Standard Chartered Marathon Singapore

04 All kinds of runners participated, including “superheroes”

01 December 2013

12

07

05 Chelimo Luka Kipkemboi crossing the finish line

08

06 Sharon Cherop narrowly beat Debre Godana to win the Marathon Women’s Open

02

07 Singaporean Mok Ying Ren was the fastest local marathoner 08 Qi Hui, the fastest Singaporean woman marathoner 03 RESULTS 02:14:59.94 02:15:25.65 02:15:40.45

HALF MARATHON (MEN) 1 Peter Keter 2 Daniel Kiarie Gachui 3 Gideon Kipkemboi Kosgei

Kenya Kenya Kenya

01:05:56.88 01:06:46.75 01:08:24.14

MARATHON OPEN (WOMEN) 1 Sharon Cherop Kenya 2 Debre Godana Ethiopia 3 Prokopeva Alina Russian Federation

02:41:11.04 02:41:11.71 02:41:15.94

HALF MARATHON (WOMEN) 1 Gladys Chemweno Kenya 2 Margaret Njuguna Kenya 3 Esther Karimi Kenya

01:15:01.74 01:18:37.91 01:22:19.51

MARATHON SINGAPOREAN (MEN) 1 Mok Ying Ren Singapore 2 Soon Suan Boon Singapore 3 Gordon Lim Singapore

02:54:17.90 02:57:53.31 02:58:07.51

10KM (MEN) 1 Geoffrey Birgen Kenya 2 Richard Mutisya Kenya 3 Tsukasa Kawarai Japan

00:31:17.97 00:31:56.45 00:32:58.57

MARATHON SINGAPOREAN (WOMEN) 1 Qi Hui Singapore 2 Mok Ying Rong Singapore 3 Rachel See Singapore

03:07:30.38 03:19:12.69 03:28:29.94

10KM (WOMEN) 1 Faith Njuguna Kenya 2 Elizabeth Orchard New Zealand 3 Caroline Kigen Kenya

00:38:17.87 00:40:39.82 00:41:13.21

MARATHON MASTERS (MEN) 1 Francis Kipkoech Bowen Kenya 2 Kuino David Kenya 3 Chumo Christopher Rono Kenya

02:23:41.17 02:31:35.93 02:33:30.74

10KM (WHEELCHAIR) 1 Richard Colman Australia 2 Yukifumi Yamamoto Japan 3 Jong Dae Jeong Republic of Korea

00:25:53.86 00:27:33.17 00:33:23.85

MARATHON MASTERS (WOMEN) 1 Francesca Sist Italy 2 Chothit Kanuam Thailand 3 Kan Kusuwan Thailand

03:18:22.76 03:22:37.67 03:26:18.99

EKIDEN 1 Yong Tau Foo 2 HCX 3 Team NV Athletics

02:32:46.78 02:50:21.60 03:08:14.22

MARATHON OPEN (MEN) 1 Chelimo Luka Kipkemboi 2 Eluid Kiptanui 3 Mike Mutai

SWIM BIKE RUN SINGA PO RE | ISSUE 03

Kenya Kenya Kenya

Singapore Singapore Singapore

Photos courtesy of Spectrum Worldwide

Themed “Run for a Reason,” more than 54,000 runners in five categories pounded the pavement in this year’s 12th edition. The marathon and Ekiden relay flagged off at 5am on Orchard Road, while the half-marathoners sprinted from Sentosa Gateway, while the 10km runners dashed off from Esplanade Bridge. All converged at the Padang, the finish line.

Kenyans Chelimo Luka Kipkemboi and Sharon Cherop won the Men’s and Women’s Open Marathons respectively, earning US$50,000 each.

Kipkemboi, a first-time winner, intends to use his winnings for his children’s education.

Elite Singaporean marathoner Mok Ying Ren won the local Men’s Marathon and donated 25% of his US$10,000 prize to SportCares, while Qi Hui won as the fastest local woman. Mok’s younger sister, Ying Rong, came in second for a first-time marathoner.

The oldest marathoner was 83-year-old Chan Meng Hui, who ran his 95th marathon.

He has run in all editions of the marathon in Singapore since 1982 and intends to run 100 marathons, with the 100th fittingly being next year’s Standard Chartered Marathon Singapore.

01 The marathon started at Orchard Road

Illumi Run 07 December 2013

PHOTO FROM SHUTTERSTOCK

Photos courtesy of Illumi Run

The first of its kind, 10,000 night runners literally lit up the Marina F1 Village with neon “illumi glow water� splashed onto them as they ran 5km with neon lightsticks. Conceptualized and organized by Infinitus Productions, participants ran with music, such as Korean pop, funky retro, and electronic dance along the fun route, with more music spun by Official Party Partner Mink and Massive Collective DJs Sabrina, Tinc, Mathias, and Atran at the finish line. Runners also partied to the music of Urban Drum Crew, who livened up the night with a percussion performance on water LED drums with pyrotechnics.

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13

December 2013

8th: Ironman Western Australia Fastest Singaporean – Adrian Ng: Swim 1:03:08, Bike 5:18:42, Run 3:30:50, Finish 10:00:45, Rank 173

15th: Penang Urban Triathlon

SWIMMING Lim Xiang Qi Amanda 50m Freestyle Women Tao Li 100m Backstroke Women 100m Butterfly Women Joseph Schooling 100m Butterfly Men 200m Butterfly Men 200m Individual Medley Men Quah Zheng Wen 400m Individual Medley Men

Fastest Singaporean – Wille Loo Chuan Rong: Triathlon Men Open, Swim 0:11:49, Bike 0:34:10, Run 0:18:26, Finish 1:05:31, Rank 1

4x100m Freestyle Relay Men Clement Lim Yong’en, Danny Yeo Kai Quan, Darren Lim, Joseph Schooling

11th - 22nd: 27th SEA Games 2013 Myanmar GOLD WINNERS

4x100m Medley Relay Women Lim Xiang Qi Amanda, Quah Ting Wen, Samantha Louisa Yeo Ginn, Tao Li

Marathon Mok Ying Ren (2:28:35)

Event Listings

Cycling Chan Siew Kheng Dinah 20km/30km Individual Time Trial

4x200m Freestyle Relay Men Danny Yeo Kai Quan, Joseph Schooling, Pang Sheng Jun, Quah Zheng Wen 4x200m Freestyle Relay Women Lim Shu-En Lynette, Lim Xiang Qi Amanda, Quah Ting Wen, Tao Li

JANUARY 2014 5th: No Frills Run (Run)

From Running Guild is a 5km fun run and 10km competitive run that brings back the good old days of running.

11th: Run for Your Lives Asia (Run)

From the US comes the original 5km zombie run at the Padang, organized by Action X. Expect to be hampered by obstacles and zombies. Have fun at the post-run Apocalypse Party.

11th: NUS Bizad Charity Run (Run)

In its 4th edition, the 5km fun run and 10km competitive run by NUS Business School aims to raise funds for the School Study Bursaries, Camp Vision, and Casa Raudha Women Home.

February 2014 9th: Hong Bao Run (Run)

Inaugural MediaCorp run and the first and only run during the Chinese New Year, this 8km competitive run has one of the highest prizes of $2,888 for the top male and female finishers.

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Wille Loo congratulated by Tan Chin Chin, race director of Penang Urban Triathlon 2013

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Photo courtesy of Daniel De Silva

Singaporean Champions

EpicMillennium Ride Ride 2014 25-28 February 2014

Photos courtesy of Epic Cyclist

By Adam Yap Keh Chew

Come 25 February 2014, 40 volunteer cyclists will cycle from Singapore to Malacca, Kuantan and Mersing before heading back to Singapore. This four-day, 1,000km roundtrip i­s to raise S$250,000 for the Kidney Dialysis Foundation (KDF), a non-profit charitable organization and an Institute of Public Character that provides subsidized dialysis to less fortunate kidney failure patients.

Epic Cyclist, the group that coorganized this Epic Ride with KDF, is a group of cyclists dedicated to helping the underprivileged. They started this group in 2012 and led by Clifford Lee, who runs an IT company, 21 cyclists rode 500km from Singapore to Malacca and raised S$18,000 for charity. This year, 24 cyclists from Singapore and Malaysia rode 850km in four days from Penang to Singapore and raised S$170,000 for Apex Harmony Lodge, a nursing home for dementia patients, and was matched dollar-for-dollar by the Community Silver Trust Fund managed by Agency for Integrated Care.

This year will be Epic Cyclist’s biggest and most grueling ride yet, covering 1,000km in

four days. The 40 cyclists, who are neither fundraisers nor donors, will volunteer their time and effort, as well as personally raise S$500 to join this Epic Ride. Each Epic Cyclist fulfilled a trial ride of 500km in two days cycling at 30km/h from Singapore to Malacca and back. Three trial rides in June, November and December saw 40 cyclists make the cut. All these cyclists are proud to be doing their part in raising donations for a worthy cause, and actively train on their own together to prepare for the Epic Ride.

To donate to the Epic Ride – KDF Millennium Ride 2014, please send your cheques* to: KDF Millennium Ride 2014 Kidney Dialysis Foundation Limited Block 333 Kreta Ayer Road #03-33 Singapore 080333 If you want to support any cyclist, please write the cyclist’s name behind the cheque. The Epic Cyclists are found on giveasia.org/movement/ kdf_millennium_ride_2014. You can also donate there.

Epic Cyclist’s founding members Clifford Lee, 42 IT Business Owner

Kelvin Tan, 39 Business Owner

Benny Goh, 41

Technical Manager

Kathryn Lee, 54 HR Manager

NO IMAGE

John Koh, 45 Physiotherapist

Lawrence Loh, 28 Wine Merchandiser

Heng Ooi Khiang

For more information, please visit www.facebook.com/the.epic.ride and “like” it to share and spread the message Swim Bike Run Singapore is proud to be the Official Media for this charitable event *For a 2.5 times tax refund by the Inland Revenue Authority of Singapore (IRAS), do include your NRIC number if it is a personal donation

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15

Rudy Project Goes Extreme Extreme Sailing Series TM Singapore Act 2014

On its eighth season, the award-winning and adrenalin-fueled Extreme Sailing SeriesTM will hit Singapore shore on 20-23 February, 2014. This world-class event will be held at the Promotory at Marina Bay. Spectators can expect to spot some of the world’s top sailing teams in action, including our very own Team Aberdeen Singapore and the world-renowned SAP Extreme Sailing Team.

Rudy Project Spinhawk Sailing Polar 3FX Hydrotek (top) and Genetyk Sailing Polar 3FX Hydrotek engineered with marinegrade metal components

To celebrate the event, Rudy Project Singapore is giving away some very exclusive prizes: 2 pairs of Silver VIP Passes, each worth S$500, for access to the VIP club, fine dining food and beverages, and a gift bag. Log on to: facebook.com/RudyProjectSingapore to find out more about how you could win this once-in-a-lifetime experience.

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SWIM BIKE RUN SINGA PO RE | ISSUE 03

Photos courtesy of Rudy Project

As an official sponsor of the SAP team, Rudy Project is proud to be part of this A-list event as the official eyewear. For water sports enthusiasts, Rudy Project has technically engineered eyewear to suit open water sporting needs. Rudy Project dedicates a series of water sports technical eyewear specially designed to protect user’s eyes from pitfalls, harmful UV rays, wind, glare and reflection, giving the finest optical performance made to last.

OFFICIAL EYEWEAR TO SINGAPORE 2014 OFFICIAL EYEWEAR TOACTSINGAPORE

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ACT 2

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