Endurance Sports Issue 16

WITH AUGMENTED REALITY FEATURE

ISSUE 16 | OCTOBER 2015

WELCOME TO THE TRI TEMPLE

BEASTMODE ON! GEAR & GADGETS TO GET YOU GOING

TRIATHLON FANATICS BUILD A HAVEN TO HELP YOU STEP UP YOUR GAME

POWER & SPEED

GUARANTEED WHY CROSSFIT ENDURANCE MAY BE THE KEY

STRONG & TONED

IN LESS TIME!

5 EFFICIENT EXERCISES TO CONSIDER

MTB REVIEW:

JAMIS DRAGON RACE 29 & SRAM GX 1X11 TRI TEMPLE OWNERS L-R: (top) Shy Vesagas, Alex Uy, (bottom) Raoul Floresca, Raymond Racaza, Drew Arellano

PLUS: BEHIND THE SCENES: SALOMON CITYTRAIL RUN CARDIMAX-CLARK ULTRAMARATHON PHILBIKE EXPO 2015

IN THIS ISSUE editorial teami

02 GEAR GUIDE

TIRSO JESUS PARPAN III publisher

Vittorio Brumotti at the PhilBike Expo 2015

04 EXPERT ADVICE

PHOTO COURTESY OF PHILBIKE EXPO 2015

06 NUTRITION & DIET

JAYMIE PIZARRO RAYMOND RACAZA community editors

MIKKE GALLARDO creative director

RAIZA CABUGWANG editorial assistant

DARLANNE SUE ONG

jr . art director , interactive editions

08 RECOVERY 10

HARVIE DE BARON, JASON MONTEVERDE, ANTONIO SIETEREALES III, ANTONIO MACASIEB, SAUL ANTHONY SIBAYAN, MAAN PAMARAN

COVER STORY

contributors

14 STRENGTH & CONDITIONING

sales and marketing

LYCHELLE ANG KAREN ODCENADA

16 MOUNTAIN BIKE 17 19

jr . associate publishers production

EDEN BAYSIC

RACE RECAP

production director

MA. FRANCHESCA KATHRYN REYES production supervisor

EVENT LISTINGS

finance and admin

FAITH PAGUIRIGAN finance and admin supervisor

MA. LEONORA MASAGCA disbursement analyst

LITO TOLENTINO admin assistant

CHARITO CIRIACO

MESSAGE FROM THE EDITORS

liaison officer executivei

By the time you read this, I hope I will have crossed the finish line of my 14th 42-K, the Osaka Marathon on October 25. Whether it’s the first or the fourteenth, I get the same lump in my throat and the butterflies in my tummy when I think about race day. But, through the years, I do get wiser in training.

I do believe in cross training for marathon training such as swim, bike, yoga, and strength conditioning. Saul Sibayan shows us a variety of workouts that effectively strengthen and tone our muscles. Coach Anton Sietereales III gives his expert advice on CrossFit, and our gear guide points you in the direction of the right CrossFit gear and equipment to further improve your performance.

Diet is important for marathon training. For a month now, I’ve cut processed foods, high sodium, and artificial sugar out of my diet and loaded up on the good stuff like veggies and fruits. In other words, I’m eating clean just as my sports nutritionist, Harvie Baron, three years ago ordered. In this issue, he explains why he doesn’t recommend the Paleo diet for triathletes, so listen up, guys.

Wishing you the best of luck in training and on race day!

JAYMIE PIZARRO

THEBULLRUNNER.COM

We’re in the golden era of endurance sports. The only thing missing in our country is a sports performance training center dedicated to swimming, biking, and running. The wait is over because the Tri Temple—a place to do scientific training methods in a controlled environment, and our cover story this month— is here.

It features the country’s first Swim Lab where newbies and veteran swimmers can have video analysis of their swim stroke. Cyclists seeking to up their game can take advantage of a power-based cycling studio called the Power Lab. Runners will benefit from the lactatethreshold testing by a resident expert who can provide your running zones for optimal performance. This place is truly a one-of-a-kind passion project.

We also talk about maximizing recovery with the right carbohydrates and protein to prepare us for the next training session. Check out our cool road-test reviews in our mountain bike feature, and what was hot at the PhilBike Expo in this loaded issue.

Hope to see you all at the Tri Temple next time!

TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN directors

LURISA ANN VILLANUEVA chief operations officer

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RAYMOND RACAZA @RAYMONDRACAZA RUN.PH

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CONNECT WITH US! Endurance Sports is published by New Leaf Multimedia Outsourcing Inc Room 204, 2nd Floor, Citimotors Building, Chino Roces Avenue corner Don Bosco Street, Makati City. No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Multimedia Outsourcing Inc. The views and opinions expressed in this magazine are not necessarily those of New Leaf Multimedia Outsourcing Inc. For comments, feedback, and advertising inquiries contact: endurancesports@newleafmedia.com.ph © 2014 New Leaf New Leaf Multimedia Outsourcing Inc All Rights Reserved.

INTERNET CONNECTION REQUIRED

STEP 2 SCAN the AR icon by viewing it at the center of your screen from a six inch distance between the device and the page STEP 3 DISCOVER interactive content

TUNTURI R25 P32,000 | Move (SM Aura)

Rowing is an effective cardio workout, an intense calorie-burning exercise, and develops strength and endurance as it stresses different muscle groups, including the back, abdomen, arms, shoulders, pelvis, and legs.

Get tight and toned with tons of aid from the Tunturi R25 rower — a real stunner with its large console that displays time, distance, strokes, and 500m splits with a calorie counter and a heart rate monitor display. It’s practical and portable, thanks to its transport wheels and foldable seatrail feature. Its single rail and soft ergonomic seat ensures the rider’s utmost comfort.

LIFELINE USA WEIGHTED SPEED ROPE P1,690 | Wellness Concepts (Trinoma)

Leap and skip your way to fitness with the weighted speed rope — a powerhouse of a CrossFit equipment that brings out an intense and effective cardiovascular workout. Professionally engineered by fitness hall of fame icon and creator of the first beaded jump rope, Bobby Hinds, Lifeline USA’s brainchild is ahead of its pack with its “weight-all-in-therope-not-in-the-handle” element, high intensity and adjustable length rope, as well as its ball-bearing handles for no fuss rotation.

KETTLEBELL MASTER P4,499 | Sportshouse

ENSAYO BUMPER PLATES

UNLEASH YOUR INNER STRENGTH AND STAMINA WITH THESE PHYSIQUE-BOOSTING AND PERFORMANCE-ENHANCING GEAR AND EQUIPMENT FOR CROSSFIT!

BY RAIZA CABUGWANG

P2,080 (10kg), P3,120 (15kg), P4,160 (20 kg), P5,200 (25kg) (Available on a per order basis.)

Chris Sports (SM Megamall)

Bump up your CrossFit game with the Ensayo bumper plates! Available in four colors, each with corresponding weights. These plates are necessary when doing Olympic-style movements such as snatches, clean, jerks, and other lift variations because they reduce stress to the barbell, floor, and lifting platform.

SWEAT IT OUT! CrossFit is a strength and conditioning program that delivers functional fitness, thanks to its constantly-varied, functional movements performed at high-intensity which target 10 components of fitness: cardiovascular and respiratory endurance, stamina, strength, power, speed, agility, flexibility, balance, coordination, and accuracy. It incorporates movements

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

CROSSFIT’S GOAL IS NOT THE BIGGEST BICEPS, THE BROADEST SHOULDERS, OR THE FLATTEST ABS. THE BEAUTY OF CROSSFIT IS THAT IT’S SCALABLE. THIS MEANS THAT ANYONE CAN DO CROSSFIT, NO MATTER THE AGE OR THE CURRENT FITNESS LEVEL. BY JASON MONTEVERDE from various sports like gymnastics, weightlifting, and cardio workouts.

Our saying at CrossFit Ortigas is, “If you can move, you can CrossFit!” How to enjoy it? > Be prepared to sweat. > Drink lots of water to rehydrate. > Listen to your coach. > Leave your ego at the door.

JASON MONTEVERDE is a trainer of CrossFit Level One, CrossFit Endurance, and CrossFit Mobility. He has been involved in CrossFit for over two years and is part owner of CrossFit Insurrecto and head coach at CrossFit Ortigas.

P H OTO S CO U RT E S Y O F A M A Z O N . CO M , A M A Z O N . CO .U K , S P O RT S H O U S E , FA C E B O O K . CO M / E N S AYO - G Y M - E Q U I P M E N T- I N C-1104094090377 76/ T I M E L I N E /, J A S O N M O N T E V E R D E , FA C E B O O K . CO M /C R O S S F I TO RT I G A S .

Going for svelte gams, a sculpted back, and strong shoulders?

Swing it until you earn it with the Kettlebell Master! This kettlebell king works several muscle groups simultaneously and helps you exercise more efficiently.

NIKE LONGLENGTH MEDIUM RESISTANCE BAND P1,215 | Move (SM Megamall and SM Aura)

Ramp up your resistance-level and augment your fat-burning and muscle-building potential with a resistance band. You’ll be well on your way to flexing and flaunting those firm and fab muscles in no time with Nike’s version of this power tool that offers diverse exercise options and comfort with its stretchy woven construction and soft ergonomic handles.

P5,250 L Timestudio, Timegear

ADVANCE YOUR PERFORMANCE!

Because Soleus understands that you aspire to elevate your game in endurance sports, it brings you the Flash HRM. This watch’s performance-enhancing properties, include training zones, where you can set personalized target heart rate zones to maintain as recorded by a heart rate monitor. Its analog transmission allows data transfer with most gym cardio machines thanks to its compatibility with these equipment.

Count on its 50-m water resistant technology to get you through swims, and its EL Backlight when you run in low light conditions.

Level up in a flash with the Soleus Flash HRM!

ADIDAS DUAL GRIP MEDICINE BALL P4,449 (3kg), P5,339 (5kg), P6,750 (8kg) | Move (SM Aura and SM Megamall)

Let Adidas’ Dual Grip Medicine Ball help you make your washboard abs’ wish come true by strengthening your core. Its functional features include its easy-grip dual handles that allow you to train one-handed, thus enhancing flexibility and comfort and allowing versatile exercise options. Made of rubber, it offers durability for long-term use.

iFIT Jump Rope

PHOTO COURTESY OF SOLEUSRUNNING.COM.

P299.75 | Sportshouse

Hopping with this workhorse whiz is an effective cardiovascular workout to torch those stubborn calories.

P H OTO S CO U RT E S Y O F A U. S P O RT S D I R E C T. CO M , A M A Z O N . CO .U K , S P O RT S H O U S E , R E E B O K . CO M / U S .

P10,800 ASICS

REEBOK CROSSFIT NANO 5.0 P6,195 | Royal Sporting House (Robinsons Place Manila)

Kick up your CrossFit experience notches higher with these Reebok CrossFit-dedicated kicks that will definitely give you much gusto to dump that dad bod (or that mom tum). The Polyurethane NanoShell feature of these kicks renders an extra defense against midsole abrasion and support for the foot during heavy lifts. Its RopePro carbon rubber enables you to withstand demanding CrossFit maneuvers, while its 3MM toe-to-heel drop platform provides improved stability during any WOD (Workout of the Day) routine.

Move- facebook.com/MoveFitnessPH • Wellness Concepts- sportfitinc.net • Royal Sporting House- facebook.com/royalsportinghouseph Chris Sports- chrissports.com • Sportshouse- sportshouse.com.ph

REVOLUTIONIZE RUNNING! Scale greater running heights with the Gel Quantum 360™ — Asics’ running renegade that reigns in transforming your sprints and long runs into pleasurable experiences. Its 360° of GEL® cushioning is the ultimate shock-absorbing technology that gives your soles the royal treatment they deserve. The asymmetrical, snug FluidFit® upper lets your feet breathe, and its full-length Trusstic System® spring loads every step with energy for explosive momentum. Its sleek, seamless construction keeps this footwear’s aesthetic clean while preventing potential friction.

Price and store/s to follow.

PHOTO BY LITO TOLENTINO

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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E X P E RT A D V I C E

OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS

Explosive-strength training improves 5-km running time by improving running economy and muscle power.

FEEL FIT, FAST, AND FLEXIBLE!

Inov-8, the footwear brand that’s designed to celebrate the grit and glory of the committed athlete, brings out its lightest, most flexible innovation ever in weightlifting with the Fastlift™ 325. With its superior flexibility and grip paired with Inov-8’s POWERTRUSS™ heel system for stability, the Fastlift™ 325 offers unrivalled versatility in the performance training category. Its Meta-Flex groove technology in the forefoot also provides natural flexibility to the shoe, while its Natural Fit with a wider toe box feature allows toe splay during lifts. Feel fit, fast, and flexible now with the Inov-8 Fastlift™ 325!

IS THE PAIN WORTH THE GAIN?

THE POWER AND SPEED PROMISED BY CROSSFIT TRAINING APPEALS TO ENDURANCE ATHLETES. HERE’S WHAT YOU SHOULD KNOW ABOUT THIS INTENSE WORKOUT. BY COACH ANTONIO SIETEREALES III

Pros

Cons

• Improve Strength. Deadlifts, squats, and other enduranceapplicable lifts that focus on core strength are beneficial to triathlon. Your core provides the foundation when you push, pull, and lean when running, riding and swimming.

• Increase anaerobic capacity.

Increased core and upper body strength from lifting,

GOT A QUESTION? 04

• Overtraining. Endurance athletes have a tendency to overtrain. Sometimes we have to learn the hard way (getting injured, falling ill) before we realize that resting is part of the program and will make us a better athlete.

• Lack of knowledge and experience. Repeated movements by less-skilled athletes can lead to injury without supervision of an experienced coach . A good coach can help you improve faster and reduce the risk of

injuries by keeping an eye on your form and technique. An astute coach should/ can recognize when you need to scale back or ramp up weights or movements and can show you how to properly execute the movement.

For what type/age of athletes/triathletes is this kind of training recommended?

Everyone. Adults, teenagers; parents, students; professional athletes, weekend warriors— can benefit from CrossFit to advance their core strength and conditioning. If the methodology of CrossFit works for fighters, the overweight, and sedentary then it will work for you.

CrossFit Endurance is a program for endurance athletes who want to improve performance and attain faster recovery in shorter time by eliminating unnecessary volume of training while increasing intensity with proper supervision.

INOV-8 FASTLIFT™ 325 P8,995 | Sportshouse

ANTONIO SIETEREALES III is a marathoner and has been doing CrossFit since late 2011.

He is a partner/coach of Primal Ape CrossFit, L1 CrossFit Trainer, and CrossFit Endurance Trainer.

Primal Ape CrossFit offers CrossFit Endurance classes and accepts personal training designed for serious endurance athletes. Primal Ape Crossfit is located at 2135 Don Chino Roces Ave., Makati City, (02) 832-8069.

E-mail us at endurancesports@newleafmedia.com.ph or post on our Facebook page: facebook.com/endurancemagph

ENDURANCE SPORTS | WWW.ENDURANCE.PH

P H OTO S F R O M S H U T T E R S TO C K . CO M A N D S P O RT S H O U S E

and combined with the highintensity metabolic conditioning can improve performance.

Studies in the Journal of Applied Physiology show that explosive-strength training improves 5-km running time by improving running economy and muscle power.

• Improve Mobility. CrossFit makes you more aware of your body. You’ll be much more conscious of what parts of your body are tight and you’ll know how to fix it.

rossFit Endurance, a program tailored for triathletes and endurance athletes, improves the body’s power and speed by varying stimulus that requires your body to work at maximum capacity. With careful planning, our strength and conditioning plan increases power and speed—these two mainstays of performance — while decreasing recovery time, reducing injury, promoting preservation of lean tissue, and creating a more sustainable performance curve. Before getting into CrossFit training, it’s best to know the following gains and downsides:

NUTRITION & DIET

EATING RIG H T > M AINTAINING H EALT H Y BODY > R ECIPES > LOADING UP > HY D RATI O N

Good carbs are essential fuel for the body. Some may argue that you can use fat to fuel your race and training, but fat, as a fuel, burns brightest and best with a carbohydrate flame.

IS TAKING A MULTIVITAMIN NECESSARY?

CURBING THE CARBS: A GOOD IDEA OR NOT? WHY THE PALEO DIET MAY NOT WORK FOR ENDURANCE ATHLETES.

BY HARVIE DE BARON

Grains are an excellent source of carbohydrates, which is the main source of blood glucose

Why keep the grains and starches

Carbs convert to glycogen and glycogen is the fuel for muscle.

If you rely solely on fruits and vegetables, you might not be able to eat enough (due to the “sawa” factor) to build the muscle you need for endurance sports.

A strict Paleo diet touts fruits and vegetables as carbohydrate sources. Grains and starches are prohibited. Despite the presence of adulterated and processed grains like white bread and pasta in the market, there are still quality grains such as brown rice, quinoa, and oats that serve endurance athletes well.

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As an endurance athlete, good carbs are essential fuel for the body. Some may argue that you can use fat to fuel your race and training, but fat, as a fuel, burns brightest and best with a carbohydrate flame. Skipping good sources of Paleo-forbidden carbs like brown rice, quinoa, and sweet potato might hold you back from racing at optimum levels.

Muscle needs carbs to build and work

Endurance athletes are always carb-depleted From my experience as a nutritionist, endurance athletes are usually very carb-depleted.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

The body communicates lack of carbs as cravings for carbs usually in the form of sweets. If you go on a strict Paleo diet, not only are you running the risk of being carb-depleted but also carb deprived.

Variety is key to sanity

Because carbohydrates are important for endurance athletes, skipping certain carbs puts a limit to the variety the athlete can eat. In theory, it sounds easy to live off fruits and veggies as your source of carbs. However, it is very difficult to do. Keeping a variety of sources for carbs saves you from the nasty cravings and feelings of deprivation that come after long periods of just eating fruits and veggies.

The bottomline

Bottomline, there are people who have successfully lived out the Paleo diet as a lifestyle, but it isn’t for everyone. Our bodies, especially those of endurance athletes, are built to take in carbohydrates from a variety of clean sources and helps the athlete reach his full potential.

HARVIE DE BARON A triathlete of 10 years, is the founder of The Baron Method.

He formalized his love for Sports Nutrition through a diploma from Oxford College (with high distinction) www.baronmethod.com • behealthy@baronmethod.com

PHOTOS FROM SHUTTERSTOCK.COM AND UNILAB

I

n the quest for better, faster, stronger performance on race day, it’s no surprise that some endurance athletes might have considered trying the Paleolothic diet.

The Paleolithic diet is rooted in the belief that what we eat should be akin to the diet of man during the Paleolithic era (the caveman). This means relying on unprocessed food plus skipping grains entirely. If your purpose is to lose weight, this probably is the best low-carb diet out there.

But the thought of skipping grains entirely without looking at the quality of grains available is questionable.

We may think we get all the vitamins and minerals we need from our diet but we don’t. Vitamin and mineral deficiencies are common even among athletes who follow a strict diet and control their diet quality. Diet improvement is the best advice for an endurance athlete, but a vitamin supplement can benefit the athlete’s health and performance even as he works on developing better eating habits.

Longer-distance triathletes reported taking in more supplements for recovery and endurance especially after exercise, compared to shorter-distance triathletes, said a a study entitled “Supplement Use Among Endurance Athletes” presented to the International Society for Sports Nutrition by the US research group, SupplementWatch.

In the Philippines, where more athletes are progressing to triathlon and other types of endurance sports, there has also been a high demand for multivitamins and supplements that claim to be designed for endurance athletes. One tested name is Enervon Activ which helps athletes build stamina, train longer, and perform stronger.

Each capsule is packed with B-complex, ginseng, and royal jelly to provide powerful boost of energy; vitamins A, C, E, and Zinc to strengthen immunity and a special blend of Mineral SIUM 5XTM formula to improve muscle control. Take one Enervon Activ everyday to ensure better performance in training and on race day.

Enervon Activ is available in all leading drugstores and supermarkets nationwide.

R E CO V E R Y

INJURY PREV ENT ION > R EST > R ELAX AT IO N > SEASON BR EAKS > DO W N TI ME

PROPER RECOVERY FROM A LONG, STRESSFUL WORKOUT LARGELY DEPENDS ON WHAT YOU EAT RIGHT AFTER

BY ANTONIO MACASIEB

fter your most intense workout sessions, your glycogen stores are depleted, lactic acid is accumulated, and muscles are worn down. Recovery is the process of your athletic condition returning to normal.

A strong recovery will allow serious athletes to build on their training and conditioning far faster than their peers.

Nutrition is one of the most under-appreciated or misunderstood aspects of recovery. Read on to find out how these tips below can significantly affect your body’s ability to bounce back:

TIMING IS EVERYTHING

WHY: Immediately at the end of a long workout, your body is primed to use up anything you take in to replenish glycogen stores and repair damaged muscle groups. This occurs in a short 30-45 minute window after a workout.

DO THIS: It’s critical you have something to eat right away.

The sooner you eat, the quicker your body can get to work repairing itself.

WHAT HAPPENS IF YOU DON’T EAT? Once this window passes, a secondary recovery window opens for nutritional intake for longer workouts, albeit at a slower pace. The duration of this recovery period is approximately as long as your workout.

DO THIS: Over this time it’s important not to skip meals.

Many professional athletes even make it a habit to snack on trail mix or other small healthful snacks throughout the rest of the day.

FOOD TO INTAKE DURING RECOVERY

FOR AN ATHLETE WEIGHING APPROXIMATELY 155 POUNDS AFTER A MODERATE 2-HOUR WORKOUT: 08

RECOMMENDED INTAKE

MEASURE YOUR CALORIES

WHY: The amount of nutrients required for recovery is typically affected by training duration or intensity, as well as your body weight: DO THIS: Over the initial 30-minute recovery window, aim to consume around 0.5-0.7 grams of carbohydrates per pound of body weight, and 0.10.2 grams of protein per pound of body weight. Adjust accordingly depending on the intensity of the workout. Many endurance sports coaches recommend this 3:1 or 4:1 ratio of carbohydrates to protein, a ratio you can find in chocolate milk or a peanut butter and jelly sandwich.

Over the secondary recovery window, continue your nutrition and aim to cover an additional amount of grams and carbohydrates and protein similar to the amount in the first recovery window.

While the numbers mentioned above have been studied exhaustively, they are intended for the “average athlete.”

Meticulous athletes can measure their caloric intake and tweak their consumption while gauging how their recovery improves.

IT PAYS TO BE PICKY

WHY: Ideal foods to take in during the recovery phase will vary as your body transitions from a workout to a resting state.

EAT THESE: CARBOHYDRATES. The 30-minute recovery window should mimic intake similar to what you would consume during a workout: high glycemicindex (GI) foods like gels, fruits, and juices that contain little fiber to make it easy for your body to

transport these carbohydrates to your glycogen stores. As you return to normal, transition towards your daily diet, with lower GI foods that contain more vitamins, minerals, and fiber.

PROTEIN (WHEY- AND SOYBASED) While the specifics of what constitutes an “ideal” protein intake regimen are still up for debate, some aspects are not: an adequate supply of amino acids (typically derived from protein sources) is essential for muscular recovery. Both whey- and soy-based proteins are quickly absorbed (making them ideal for long workouts or the immediate recovery period), while casein (the principal source of protein) is known to provide a steady source of protein for a longer period of time.

PROTEIN (NATURAL SOURCES). While juice and protein shakes can be great for immediate recovery, it’s important to stress “the little things” that athletes need for complete nutrition, which they often should find in the next set of meals after their workout. For example, some of the natural sources of protein that your favorite athletes can’t seem to get enough of (like salmon, chia seeds, and dairy) contain other nutrients such as iron, omega-3, antioxidants, and calcium, all of which play a role in performance and recovery.

For the committed athlete, proper nutrition during recovery should be a no-brainer.

Carefully considering your intake during recovery is one of the cheapest, easiest, and most effective things you can do to improve the impact of your training regimen.

FIRST 30-45 MINUTES AFTER WORKOUT

NEXT 75-90 MINUTES AFTER WORKOUT

120+ MINUTES AFTER WORKOUT

High-GI carbohydrates

Mid-GI carbohydrates

Return to regular diet focused on low-GI food and healthy sources of fat and proteins

Rapidly absorbed source of protein Hydration and electrolytes

Other protein sources (snacks, fish, dairy, etc.)

CARBOHYDRATES CONSUMED

70g (e.g. fruit, juice, soda)

70g (e.g. bread, rice)

(e.g. sweet potatoes, carrots)

PROTEINS CONSUMED

18g (e.g. whey protein)

18g (e.g. milk, eggs)

(e.g. dark chicken, nuts)

ENDURANCE SPORTS | WWW.ENDURANCE.PH

ANTONIO MACASIEB joined the world of triathlon in 2014 and has never looked back, thanks to the sport’s energy, community, and attitude. He regularly trains with Fit+ Academy and works with Fit+ Academy and SOS Rehydrate Philippines to promote healthier nutrition, hydration, and recovery for athletes.

PHOTOS FROM SHUTTERSTOCK.COM AND UNILAB AND ANTONIO MACASIEB

EAT RIGHT, RECOVER RIGHT

Caroline “Xena” Steffen - 2015 Ironman 70.3 Cebu Women’s Champion

Available at: (Luzon) Bikezilla, Ross Cycle Center, Sabak Sports, Extreme Bike Shop, Jays Bikeshop, GGG Cycles & Trading, R.O.X., Decimal Cycle Supply. (Visayas): Gea Marketing, Planet Cycle Shoppe, YKKBikes, Cycle Logic (Mindanao) Barney’s Bikes, Narvel Marketing

COVERSTORY

CHURCH OF

THE MULTISPORT MIND

TRI TEMPLE AIMS TO BE THE MECCA FOR GEAR & TRAINING THAT’S ALL ABOUT TRIATHLON B Y M A A N D ’A S I S PA M A R A N P H OTO S B Y J I J O D E G U Z M A N

W

hen interest in triathlon began to rise in 2009 following the staging of the first Ironman 70.3, triathletes were hard-pressed to find the right gear for their swim, bike, and run needs. The usual sports shops, new to the demands of multisport enthusiasts, had a limited supply of specialty equipment, while ordering online, could be fraught with hazards such as wrong sizing.

These were the reasons five avid triathletes came together to put up a specialty store and training center for triathlon in the country. Drew Arellano, Raoul Floresca, Raymond Racaza, Alex Uy, and Shy Vesagas opened the doors of the Tri Temple in Makati.

The five bandied about the concept a year ago. “This was actually a long-time dream, the whole concept of putting up a facility like this came about from our experience of going to bike shops and other retail facilities here,” says Floresca. “Naisip namin, ‘wouldn’t it be good to have a facility to cater to anything a triathlete needed,’” he adds.

But they didn’t just stop at dreaming of it as a store. They dreamed bigger. “We wanted to have coaches and facilities for training. The two biggest needs we identified were the need for a training facility to develop swimmers’ proper swimming form, and where coaches can do proper training for bikes,” says Floresca. By February, they agreed to these concepts, and Tri Temple was born.

“It was one of the names that came up and we liked it. It’s a place for people who love and worship the sport. A temple is a place where you can find peace. For us and many triathletes, in a place like this, whether they are training or shopping for gear, they are in their element. This is their peace,” he says.

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

THE GOODS & THE GEAR IN ONE ROOF Hunting for triathlon gear before the triathlon boom was a matter of hunting in the right places.“ When I started in 2009 it was fairly easy to find the gear that we use—if you knew where to look for them,” says Floresca. Finding all these under one roof was a stretch. “For bikes, you went to Cartimar. Running shoes were in the sporting goods stores. For tri apparel, ’yun ’yung mas mahirap. We looked through magazines and then ordered online, where we had to pay unbelievable shipping and customs fees. It was a challenge,” he adds.

As triathlon grew, local companies owned by fellow triathletes brought in a variety of brands of which 40, encompassing bikes, apparel, gear, accessories, and nutrition, are carried by the Tri Temple.

One of the fear factors associated with triathlon is that it is a very expensive sport to get into. Arellano dispels the notion aspiring triathletes might have.

“They think tri is a very elitist sport. It’s not. It’s a matter of choosing the right gear to match different kinds of budgets,” he says. “We are not going to sell you super expensive stuff—one, if you don’t have the budget; two, if you are just starting. We tell them, ‘chill ka lang,’” he says. “We have beginners’ bikes and mid-level bikes, and ‘hey- money’s-not-an-option bikes’,” Arellano adds.

Because the founders of Tri Temple are all triathletes, they carry only the brands they themselves have tried and tested. “We can say we have actually put them to the test. We don’t want to be a store that has everything, but with only 20 percent of these actually being used. The brands we have are those that a triathlete would know,” says Floresca.

THE TRAINING FACILITIES The Tri Temple boasts of an endless pool that can be programmed at different speeds and has built-in underwater cameras hooked up to an iPad loaded with a special app for analyzing a swimmer’s strokes.

The idea of installing an endless pool came from Arellano, who saw such a facility in Singapore. “I think that it’s a very unique selling proposition for us. When I saw it being completed, I was very giddy about it,” he says.

COVERSTORY

Tri Temple is located at 2135 Chino Roces Avenue, Legaspi Village, Makati.

For more information, visit instagram.com/ thetritemple. To book your session, contact 0928-657-8266. The fees are per session or in prepaid blocks of five or 10 sessions. thetritemple

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

WE CAN CATER TO THOSE WHO ARE NOT INTO IT COMPETITIVELY, TO THOSE WHO WANT TO NATURALLY PROGRESS AND TRANSITION TO MULTISPORT.

ADDITIONAL INTERIOR PHOTOS COURTESY OF INSTAGRAM.COM/THETRITEMPLE

R

acaza, another cofounder and community editor of Endurance Sports, says this pool is the only one of its kind in the country. “We believe that the magic happens underneath the water. Here, you can also train yourself for adverse conditions, and learn proper swimming techniques under accredited professionals,” he says.

In the same vein, the bike lab studies how triathletes can improve efficiency and power on their bikes. The monitors hooked up to the triathlete’s own bike will show the power output, not just the speed or cadence of pedaling. “It is empirical, based on actual numbers with the rate of perceived effort.

Here, it is about understanding yourself and your performance through numbers,” Racaza adds.

The bike lab is the five founders’ response as well to the dearth of nearby, convenient places to do bike rides in. “Bike training can be a ‘production.’ You have to drive to places like Nuvali, then after you bike, you have to drive yourself back,” says Uy. Vesagas, the lone female founder points out the bike lab’s added plus for female triathletes. “Unlike guys who just go for it and aren’t concerned that much about safety, this is a safer environment for women. Kung maselan ka, hindi ka pa maaarawan, and you won’t get the pollution. It’s a controlled facility,” she adds.

Tri Temple’s doors are open to both newbies and elite triathletes. “We can cater to those who are not into it competitively, to those who want to naturally progress and transition to multisport,” says Arellano. He also acknowledges that the community has also become more competitive. “There are those who want to take off even a few seconds of their race time—and our facilities can help them with that in a scientific way,” he adds.

Triathletes, the temple is ready to receive you.

S T R E N G T H & CO N D I T I O N I N G

FLEX IBILIT Y > R U NNING DR ILLS > ST R ENGT H & COR E E XE RC I S E S

LOOK GREAT, FEEL GREAT

HIT MULTIPLE MUSCLE GROUPS WITH THESE VERSATILE FUNCTIONAL EXERCISES.

BY SAUL ANTHONY I. SIBAYAN, MSS, TSAC-F

unctional exercises not only focus on training your body for better health but as well as performance.

As demonstrated by Performance Coach Gino Zapanta, a member of the Sports Science faculty of the University of Santo Tomas, these exercises are done with innovative movements that target multiple muscle groups which prepare your body for things that you perform on a daily basis, in recreational activities, and also in sports.

→ FULL-KNEEL X PULLDOWN EQUIPMENT NEEDED

adjustable dual cable machine TARGETS Shoulders, back, triceps, gluteal WHY? Strengthens the muscles surrounding the shoulder blades coming from a stretched position HOW?

→ Holding cable handles above your head

diagonally and across your body (left arm for the right handle, and vice versa) → Bring your shoulder blades down, then pull the cable diagonally while driving your elbows to the back → As you straighten your elbows, rotate your palms forward facing the machine → Punch your hands down explosively

→ Perform the exercise for 4 to 5 per arm, change hands and repeat for a total of 8 to 10 reps NOTE: Always kneel tall by looking straight at the cable machine and while squeezing your butt (gluteal) muscles throughout the movement

→ VALSLIDE LATERAL SQUAT EQUIPMENT NEEDED

Valslide or towel, slippery surface TARGETS Glutes, hamstrings, quadriceps, inner thigh WHY? Promotes horizontal resistance.

Lengthens and strengthens your inner thigh muscles which are normally tight and weak

HOW?

→ Stand straight with your feet slightly wider than shoulder-width apart with one foot on a slide (or dry towel on a slippery surface) → Lower your body while bringing your hips back to the side by sliding one foot out to your slide, keeping it straight.

→ Return to the starting position by pushing up with your bent leg. → Perform 6 to 8 reps on one side; then do the reps with the opposite leg.

NOTE: Always keep your chest out and your back flat.

→ 2DB 1-LEG BICEP CURL TO SHOULDER PRESS EQUIPMENT NEEDED

HOW?

two dumbbells (you know that the weight of the dumbbell is right for you when you have difficulty lifting the last three reps) TARGETS Single leg stability, biceps, rotator cuffs, shoulders, triceps WHY? Tones arms and shoulder, promotes coordination and stability

→ While standing on one leg, begin with your arms down by your sides while holding a dumbbell in each hand with palms facing your body → Bring the dumbbells up while simultaneously rotating your palms to face your body at shoulder level.

→ Press the dumbbells up by extending your arms above your head. → Slowly lower the weight back to the starting position. → Perform the exercise for a total of eight to 10 reps standing on one leg up to 4 to 5 times.

NOTE: Always stand tall by looking straight ahead throughout the movement

→ PLATE SWINGS EQUIPMENT NEEDED

HOW?

plates used as weights on gym equipment (start with 35lbs for active males, and 25 lbs for active females) TARGETS Core, glutes, hamstrings WHY? Promotes strength, power, and explosive movement for upper and lower body

→ Hold a heavy plate (25 lbs, 35 lbs, or 45 lbs) that you can securely grip with both hands throughout the movement. → Bring the plate between your feet. → Place your feet wider than your shoulders with your toes pointing slightly outwards.

→ Slightly bend (unlock) your knees, bring your butt back, torso and head in a straight line. → Slowly swing the plate (like a pendulum) to gain momentum by driving it from your legs and popping your hips forward NOTE: Focus on proper technique, form, and breathing out after each swing

→ TRX OR JUNGLEGYM (JG) SUSPENDED PUSH-UP TO BODYSAW

HOW?

→ Place both your feet inside the handles of the TRX or JG as you get into a pushup position.

SCAN THE ICON

TO VIEW THE WORKOUT VIDEO

* INSTRUCTIONS ON PAGE 1

Check out the workout video at http://bit.ly/1OFGunC

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ENDURANCE SPORTS | WWW.ENDURANCE.PH

→ Hands should be directly below the shoulders with the elbows locked in a slightly bent position. For beginners, position the feet beneath the anchor point of the TRX or JG. → Lower your body by bending your arms and perform a push-up → Slowly bring your body backwards as

Performing exercises like these will help you look, feel, and perform well. These versatile exercises focus on different areas of athletic training, from alleviating pain to preparing for an endurance race.

one unit until you feel your abs engage to prevent a collapse of the lower back. → Bring yourself to the starting position and perform the sequence again for 8 to 10 repetitions.

NOTE: Always keep your core tight and squeeze your butt muscles throughout the movement

SAUL ANTHONY SIBAYAN is a faculty member of the SportsScience Department of the University of Santo Tomas-College of Rehabilitation Sciences. He had his internship at the Exercise Physiology Laboratory of the University of Alabama in Tuscaloosa and has a Master in Sports Science degree from the United States Sports Academy.

He is a certified Tactical Strength and Conditioning Facilitator through the National Strength and Conditioning Association.

PHOTOS COURTESY OF SAUL ANTHONY SIBAYAN

EQUIPMENT NEEDED

suspension trainers (TRX, JungleGym, Rip60) TARGETS Core, chest, shoulders, triceps WHY? Promotes core, hip, and shoulder stability and strength

ENDURANCE SPORTS | WWW.ENDURANCE.PH

15

RIDERS REVIEWS LEON PECKSON

Literature Teacher, University of Asia and the Pacific MTBing since 2010 CURRENT RIDE:

2010 On One 456 Summer Season

BIKE REVIEW | BY TJ PARPAN

JAMIS DRAGON RACE 29 AND SRAM GX 1X11 hen I got into mountain biking in 2008, I started with an entry-level hardtail which I rode for a year then invested in a full-suspension cross-country trail model in 2009. It was a built-bike equipped with a 3x9 drive train that I’ve enjoyed using on all kinds of routes and conditions. That bike continues to be a very reliable ride as well and I’ve never felt the need to upgrade.

Since we featured the new SRAM GX drive trains in the last issue, I was

The drive train review would now be in conjunction with testing a hardtail 29er.

Very interesting! The testing was done on a trail that I was familiar with, the Heroes Bike Trail in Taguig City. That way, I could make direct comparisons between the two bikes. Two other MTB enthusiasts were invited to give the test rig a go. They were also familiar with the trail and used the same frame size too.

SRAM GX 1 X 11 GROUPSET • • • • • • • • • • •

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GX 11-speed X-ACTUATIONTM Trigger Shifter GX 11-speed X-ACTUATIONTM Grip Shift GX 1x11 X-HORIZONTM Rear Derailleur GX-1400 1x X-SYNCTM Crankset GX 1000 1x X-SYNCTM Crankset XG-1175 FULL PINTM Cassette XG-1150 FULL PINTM Cassette PC-X1 Chain PowerlockR Chain Connector 11-speed SRAM X-SYNCTM Direct Mount Chainrings SRAM XDTM Driver Body

ENDURANCE SPORTS | WWW.ENDURANCE.PH

- Reynolds 853 cromoly frame - Rockshox Reba RL fork

intrigued to see affordable 1x11, 2x10, and 2x11 options after being so used to a 3x9 all this time. I wondered how much the technology had innovated and hopefully trickled down in the last six years. More importantly, how would GX drive trains actually feel on a ride.

The initial plan was to install a GX drive train on my circa-2009 bike, but it looked like a more current bike was needed. A request from the distributor, Nanotech, yielded an SRAM GX 1x11 outfitted 2013 Jamis Dragon Race 29er hardtail demo bike for testing.

BAMBI FLAVIANO

Voice over talent, Dive instructor, The Starting Line Tri Team MTBing since 2007 CURRENT RIDE: 2010 KHS XC104

→ found it more comfortable than fullsuspension rig → The frame was very supple and comfortable I felt I could ride on it for days → Ride height wasn’t awkward at all owing to its low clearance from the ground to the bottom bracket, and those 29-inch wheels really go over anything → always been a fan of SRAM’s buttery shifting → aside from its simplicity, it can fully shift accurately on climbs that demand heavy pedaling

TJ PARPAN

Publisher, Polo Tri Team MTBing since 2008 CURRENT RIDE: 2009 KHS XCT-555

→ surprisingly nimble through the series of twists and sudden turns of the track even with 29” diameter tires → but the Reynolds 853 steel frame hardtail 29 made trail bumps and roots disappear → with the 11-speed cassette, I always found what was needed within the middle range throughout the trail → the absence of sound as pedaled forward and the noiseless shifting was another noticeable quality → comparing it with current ride, it definitely covered the range I usually needed, and still had more to offer

PHOTOS COURTESY OF TJ PARPAN III

JAMIS DRAGON 29 RACE

→ found myself tolerating the SRAM groupset as I enjoyed the dragon → expected all the clumsy wobbling-about one gets on a 29er and instead found myself throwing this nimble frame around turns over little jumps → a low bottom bracket that allows you to keep your center of gravity low enough to feel planted while enjoying the large roll over of the 29 inch wheels → a shorter than usual chain stay that makes the rear tire dance along with your hips as you throw your weight around → a chromoly frame whose flex gives you just the right amount of play to flick the bike around when you need it → the drive train didn’t call attention to itself and simply hummed along nicely

SALOMON CITYTRAIL RUN MANILA 2015

SEPTEMBER 6, 2015 | INTRAMUROS, MANILA

PHOTOS COURTESY OF SALOMON PHILIPPINES, AILEEN FRUGAL, AND JESSA RUNES.

SCAN THE ICON

TO SEE MORE PHOTOS * INSTRUCTIONS ON PAGE 1

Leading trail running brand Salomon staged the second year of the Salomon CityTrail Run in centuries-old Intramuros. Aimed at elevating the running experience in an urban landscape, the race kicked off at 4 a.m. and offered unconventional challenges to its 750 participants—such as running along ramparts and crossing bridges so as to simulate the different foot strides during trail running. Participants of the 6-km and 12 km race categories were allotted two hours to cover their respective distances. The runners were all smiles at the finish, high from the experience of a race through historic foundations of the Salomon CityTrail Run route.

Visit http://www.results.runningmate.ph/index.php/ event/result/202 for the full race results.

ENDURANCE SPORTS | WWW.ENDURANCE.PH

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CARDIMAX-CLARK ULTRAMARATHON

SEPTEMBER 5-6, 2015 | CLARK FREEPORT ZONE, PAMPANGA PHOTOS COURTESY OF CLARKULTRAMARATHON.COM

It wasn’t just the challenge of finishing a 50K or a 100K run, but the inspiring stories behind the of finishers of the Cardimax-Clark Ultramarathon last September 5 that made the event memorable.

Vladimir and Kevin Hernandez, the father-andson tandem known in the running community as Team Never Run Alone, reached the 50K finish line by clocking in at 7:33:41. Vladimir pushed his son Kevin, who has cerebral palsy and autism, on a wheelchair. Ernest Carual, a runner with a prosthetic leg, also crossed the same distance.

Though he finished the race 47 minutes past the cut-off, he was still declared an ultramarathoner.

This was Carual’s moving message to fellow runners: “If I can, you also can.”

They were among over 200 ultramarathoners who joined the Cardimax-Clark Ultramarathon.

The challengers’ route took them through the wide highway leading to Clark’s main gate, along the tree-lined Airforce City towards SCTEx, and to Sacobia River. Halfway through the route, participants had to overcome steep climbs and downhills until the turnaround point that tested

everyone’s grit, until their return to Sacobia Bridge.

The ultramarathon event was difficult, based on the 72 percent finish rate for the 50K and the 50 percent finish rate for the 100K. Cellular tower technician Eugene Postrado took first place honours for the 100K by crossing the finish line in 8:58:06, two-hours ahead of the second placer. Call center employee Silamie Apolistar clocked in at 13:31:09 in her first ever 100K, taking the top honors in the women’s category. In the 50K men’s category, Aresenio Uminga breasted the tape first at 3:39:49, while Melinda delos Reyes outperformed the rest of the 50K lady contenders by finishing in 5:16:12. Ayala Triads and Team Soleus brought home the Team Championship award for covering the fastest average time for 100K Category and 50K, respectively.

Timing mats and chips — a first for road ultramarathons in the Philippines — allowed accurate run splits and swift verification of the race’s results.

For the full race results, visit http://www. myrunti.me/#/race/ClarkUltramarathon2015/ results.

CLARKMIYAMIT TRAIL ULTRAMARATHON

NOVEMBER 22, 2015 PHOTO COURTESY OF TIN FERRERA

The Trail Running Season officially started with the staging of the Miyamit Falls Trail Marathon (MF42) on October 4, 2015, a race with 26K and 42K distance category. This served as a qualifying race for the 5th CM50Ultra, the Clark Miyamit Trail Ultramarathon on November 22. The CM50 Ultra in turn, is a qualifier for the prestigious Ultra Trail du Mont Blanc (UTMB) in France.

The trail of Miyamit has been the playground of race director and founder, lawyer Jon Lacanlale when he trained for his international races. Lacanlale has crossed the finish lines of the UTMB (France, 2011), the Western States 100 (USA, 2012), Bighorn 100 (USA, 2013), the Ultra Trail 177K (Hong Kong, 2015), and the Trans-Lantau 100K (Hong Kong, 2015). In the Philippines, he is a regular fixture of the short and long-distance trail races, including premier The North Face 100. His race experiences helped him adopt international standards into the CM50 Trail Race Series. “Being a trail runner first before being an organizer, I know exactly what goes on during a race,” Lacanlale said.

Apart from being a UTMB qualifier, the CM50 Ultra Trail Race aims to promote our local races to the international trail running community, present a challenge to trail running newbies and veterans, introduce trail running to road runners, and promote environmental awareness.

SCAN THE ICON

TO SEE MORE PHOTOS * INSTRUCTIONS ON PAGE 1

2015 EVENT LISTINGS OCTOBER

8

18

NOVEMBER

24 25 Tri United 3

Central Luzon 51.5 KM Ultramarathon

Guerilla Warrior Race

Heroes for Children Run

ENDURANCE SPORTS | WWW.ENDURANCE.PH

2015 Duathlon United

14-15 Powerman Duathlon Pilipinas

22

Milo Marathon (Davao)

R.O.X. Trail Run Mapawa

15

21-22 Subic International Marathon

Safeguard Active 5i50 Triathlon

Milo Marathon (Butuan) Enduro Sprint

Tri United 4 Milo Marathon (Cagayan de Oro)

28-29 Bataan International Triathlon 2015 (Bi3)

29

4th Heroes Run 2015

DECEMBER

6

Milo Marathon (National Finals) (Angeles)

AffiniTea Brown Race Marathon Biathle 2

PHILBIKE EXPO 2015

OCTOBER 2-4, 2015 | SMX CONVENTION CENTER, MALL OF ASIA COMPLEX, PASAY CITY PHOTOS COURTESY OF PHILBIKE EXPO, RAIZA CABUGWANG, AND SARAH MORAN.

Cycling enthusiasts, bike merchants, and members of the media convened for a three-day event filled with two-wheel thrill at the PhilBike Expo, the country’s first and largest trade and consumer show dedicated to the promotion and development of cycling.

Much to the spectators’ and bike buffs’ pleasure, expo organizer PhilBike Convention, Inc. flew in three cycling superstars: world-renowned trials rider and multiple Guinness World Record holder Vittorio Brumotti and globally-recognized BMX flatland riders Jorge “Viki” Gomez and Matthias Dandois, who all treated the audience with their breathtaking bike maneuvering skills and show-stopping cycling stunts.

Several cycling-related events and competitions also brought much energy and excitement to the crowd, such as the 1st National BMX Freestyle Championships, the Mountain Bike Time Trial and Tricks, Folding Bike Contest, Pinoy Mountain Biker Rat Race, and Manila Fixed Gear Harabas Criterium.

A fashion show featuring the trendiest cycling looks, games, and a raffle further made the weekend event a whole lot lively.

At the heart of the expo, bicycle and sports brands proudly displayed their best and latest products. An indoor MTB track and a BMX street park were also set up for both play and competition purposes.

SCAN THE ICON

TO SEE MORE PHOTOS * INSTRUCTIONS ON PAGE 1

The following are the results of the various competitions held during the expo: BMX Street Park - Advanced Jhemson Alonzo Migs Serbanda Ryan Jurial BMX Street Park - Beginner Neil Ang Mark Oliver Reoganis Jhussel Bool BMX Flatland - Advanced Renz Viaje Alan Ray Alfaro Paulo Gepulangco BMX Flatland - Beginner Daniel Mercado Arsen Zarate Ren Miguel Reyes MTB Time Trial Jerick Farr Eboy Farr Hector Medinilla MTB Tricks Gudji Deslate Jerrick Farr EJ Sarabia Brompton Folding Bike Contest Male - Dr. Armando Lee Female - Ems Chua PMTB Manila Rat Race WeFXD PROGRESS Mensaheros

ENDURANCE SPORTS | WWW.ENDURANCE.PH

19

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