Powerup December 2017

UAE DHS20

www.powerup-mag.com

Kuwait KD1.75

Oman RO2

Qatar QR20

OFFICIAL RACE MAGAZINE

KSA SR20

IRONMAN 70.3 BAHRAIN

Bahrain BD2

Qualify now for the 10 limited military slots for the 2018 IRONMAN World Championship in Kona, Hawaii!

DO IT OR DIET

Understanding the body’s use of nutrients

CYCLING CLASS AND COMFORT Latest triathlon merchandise from Endura

TRI-APPS

Train with the right apps

FOREWORD

BAHRAIN AND SPORTS INFLUENCING THE GCC AND THE WORLD Sports can be a powerful tool to promote the holistic growth and development of the youth. In Bahrain, under the leadership of His Majesty King Hamad bin Isa Al Khalifa, we are dedicated to providing all sorts of opportunities for our young people as far as sports is concerned.

I strongly believe that an efficient physical education programme equips people with vital qualities, such as leadership, perseverance, social and moral character, self-esteem, commitment to teamwork, and problem-solving and organisational abilities.

In today’s most challenging environment, such skill helps individuals to succeed in life, and that brings prosperity to the nation. We are always on the lookout for ways of improving facilities and practices for physical education. One example of this is that I feel we should develop a more holistic physical education policy to be implemented right from

the early school stages. Possibilities for implementing such a policy are being explored. Essential life skills are so often the outcome of an effective physical education. In fact, sports have been

“Health is a lifestyle and I chose it!

HH SHAIKH NASSER BIN HAMAD AL KHALIFA

proven to raise IQ in addition to building confidence and teaching kids about managing emotions, such as self-control.

Sports help children to learn hard work, patience, persistence, and how to respond positively to setbacks and failures. Most

importantly, sports helps a child to prepare to take on the many challenges that life has to offer and emerge victorious like a champion. Sports is an important part of the culture of the Gulf countries, especially endurance horse riding and show jumping, which has an immense traditional value, although we must not forget that there are other sports and sporting events that boast a rich history for us.

I welcome PowerUp’s continued support in all areas of sports. I hope that more and more people will support local teams and sporting initiatives in their communities; educating the youth on the benefits of healthy living and a healthy lifestyle.

PowerUp is a good source of information to get you started.

HH Shaikh Nasser Bin Hamad Al Khalifa Chairman of the Supreme Council for Youth & Sports, President of the Bahrain Olympic Committee

POWERUP | DECEMBER 2017

3

EDITOR’S NOTE Editor-in-Chief

Redia Castillo

Sales Manager

Danica Talinio

Deputy Editor Editorial Sales Account Manager Contributors

Rose Yap Mauree Celi Aishwarya Mohan HH Shaikh Nasser Media Office HH Shaikh Khalid Media Office Bahrain Olympic Committee Media and PR Bahrain Merida Bahrain Endurance 13

Admin & Finance

Karyl Pinto

Layout Design

Linus Alcazar

Photography

Bench Medina

DESIGN YOUR LIFE The first Bahrain based sports, health and fitness magazine. Our goal is to promote the sports culture and inspire our readers in the Arabian Gulf to take charge, be fit, and stay in shape for life.

PowerUp is an influential source of useful and entertaining content dedicated to sports, health, and wellness. Addressed to an audience of health-conscious readers in the GCC region.

www.powerup-mag.com

It’s that important time of the year again for the region, the embodiment of the triathlon world, the coveted title of so many aspiring athletes, which is none other than the IRONMAN 70.3 MIDDLE EAST CHAMPIONSHIP BAHRAIN! We take this moment to welcome all the participants to not just the first, but the THIRD Championship taking place within our lovely Kingdom.

Before we begin on news, we would like to applaud His Highness Shaikh Nasser bin Hamad Al Khalifa on making 2nd place in his category, and 6th overall at the Dubai International Triathlon Championship! It is indeed an amazing feat to accomplish and the whole Kingdom is extremely proud of His Highness and looking forward to his performance at the Ironman!

That being said, we hope you are all ready for triathlon month, as we have a ton of informative goodies waiting just for you.

Bahrain Endurance 13 shares with us their journey on rising to the top, while the lovely Laura Martinelli, Team Bahrain Merida’s very own dietitian tells us the dos-and-donts of nutrition. Dr. Saqer expresses his pride on the growth of triathlon within the region as well as the spirit of IRONMAN catching the nation like a tidal wave.

Featuring the champs of BRAVE 9, we cover the triumphs and TKOs of the fight night as well as the highlights’ of Bahrain International Circuits’ very own FIA World Endurance Championships, including their supporting races, with the announcement and wins of the victors of the Formula V8, MRF Challenge and Porsche GT3 Cup. Instagram’s very own Mrs. Nutritionist shares with us the importance of maintaining a healthy lifestyle to accompany your diet, while in our fashion section we introduce the best and latest in the triathlon world as well as the handiest of apps to accompany you in your next tri training!

This month, it’s all about tri, and we have you covered, so be sure to have an amazing read! Stay posted on our social media as we will be up to date on the entire IRONMAN event from top to bottom, so be sure to keep watch!

Editor-in-Chief PowerUp Magazine

PowerUp Sports WLL Call us for editorial enquiries, rate cards, and event coverage.

Lines open Saturday to Thursday 8:30 to 8:00 PM Editorial +973 6670 0602 Advertising +973 6670 0603 +973 6670 0604 Events +973 6670 0605 www.powerup-mag.com

Published by PowerUp Sports WLL. No part of this publication may be reproduced in any manner without the written permission of the publisher. All Rights Reserved. Views expressed in this magazine are not necessarily those of the publisher.

Have you missed a copy of PowerUp magazine?

You can browse our current and past issues online through your mobile devices. Just download issuu app on Google Play for Adroid devices or App Store if you have apple devices.

You may also visit www.issuu.com/powerupmagazine www.powerup-mag.com

4

POWERUP | DECEMBER 2017

MAKE IT A RIDE TO REMEMBER

Because users want adventure and excitement. They want a shared experience and connectivity. They want engagement and motivation. With Group Cycle they can watch inspirational videos, move to the beat, measure their power output, track their performance data and share their results, all in the space of a ride.

Saddle up for the ride of a lifetime. Discover more: technogym.com #groupcycle

SEE, HEAR AND FEEL THE RIDE LIKE NEVER BEFORE

FOR MORE INFORMATION Tel: +973 17717786 | Fax: +973 17717783 www.technogym.com

CONTENTS

DECEMBER 2017 ISSUE 6

30 52

18

SPORTS

H E A LT H

8

Sports News

61

The Post-Ironman Blues

10

Where It All Began

62

Eating for Beauty

12

Welcome Message

64

To Do It or Diet

14

Event Schedule

66

Fitness or Phenomenon?

16

Swim Smart

68

Crucial Post-Triathlon Care

18

Military Slots

20

Infographics

22

Nutrition Guide for IRONMAN 70.3 (by High 5)

24

Checklist for Athletes

26

IRONMAN Race Course

FA S H I O N

30

Setting the Record Straight

32

Thank You Volunteers

72

Performance and Perfection

34

Participants List

74

Cycling Class and Comfort

44

The Pride of the Nation

76

48

Stott for Thought

Cycling Away the Cold Cares

50

Training for Marathons with Short Intense Workouts

78

Truly Triliving

80

Daring to Tri with Fly

52

Solving the Diet Dilemma

82

Training for Tri

54

BRAVE

56

REV UP

POWERUP | DECEMBER 2017

54 66 ON THE COVER

NOVEMBER

Y E A R 201 7 - IS SU E 2 9

Bahrain’s fastest network, winner of OOKLA Speedtest 2017.

L AT E S T U P D AT E S

SPORTS NEWS “Every athlete has training they enjoy and training that they do because they have to and they don’t enjoy so much. Do the training you love, remind yourself why you do it and hopefully it’ll all come good for you.”

Alistair Brownlee 2012 and 2016 Olympic Triathlon gold medallist

POWERUP GIVES YOU THE LATEST SPORTING EVENT COVERAGE AND MILESTONES IN THE REGION AND WORLDWIDE. BE UP TO DATE ON YOUR FAVOURITE SPORT, VISIT OUR WEBSITE POWERUP-MAG.COM FOR MORE!

30 RESEARCH PROJECTS FOR SHAIKH NASSER AWARD The Bahrain Olympic Committee (BOC), organisers of the Shaikh Nasser bin Hamad Al Khalifa Scientific Research Award in the field of sports, has approved 30 researches for the second edition of

the award, which takes place next month (December).

General Secretary of the award Dr Abdulrahman Sayyar has received 30 research projects from 12 Arab countries, while 60 arbitrators will participate in research arbitration in the preliminary and final stages of arbitration. The Secretariat’s efforts continue to prepare for the closing ceremony of the second edition of the award.

An elite of sport highlights and physical education scholars from 17 Arab countries and 6 from overseas countries participated in 250 scientific research papers and 8 sport seminars.

The Kuwait event was an opportunity for Sayyar to promote Shaikh Nasser bin Hamad Al Khalifa Scientific Research Award, which aims to strengthen the relationship

and exchange of expertise between the Kingdom of Bahrain youth and their peers from around the world, and spread the spirit of the competitiveness to create a positive worldwide competition among the participants.

WINTER OLYMPICS VISION REVEALED TO BAHRAIN’S OLYMPIC GENERAL SECRETARY

“Talent, hard work, and timing is all it takes.”

Alistair Overeem, Former Strikeforce Heavyweight Champion, DREAM Interim Heavyweight Champion, K-1 World Grand Prix Champion, and is one of only two fighters to hold world titles in both MMA and K-1 kickboxing at the same time

8

POWERUP | DECEMBER 2017

Korean’s preparations to host the 2018 Winter Olympic Games have been received at the Supreme Council for Youth and Sports deputy general secretary and Bahrain Olympic Committee general secretary Abdulrahman Askar’s meeting with His Excellency the Korean Ambassador to Bahrain Hyunmo Koo in Seef.

Askar welcomed the ambassador and was presented with latest arrangements made by the Korean Republic to host the prestigious event, which is scheduled to run from February 9 to 25 in PyeongChang.

On his part, His Excellency Hyunmo Koo revealed the vision

of PyeongChang for the 2018 Games, which is to offer the Olympic Movement and the world of winter sports New Horizons - a legacy of new growth and new potential never seen before.

His Excellency commended the efforts of Shaikh Nasser bin Hamad Al Khalifa, representative of His

Majesty the King for Charity Works and Youth Affairs, Supreme Council for Youth and Sports Chairman, and BOC President, in the development of sports in Bahrain, and said he looks forward to enhance the prospects of joint cooperation between the two countries.

L AT E S T U P D AT E S

SENSORY AND MOTOR EMPOWERMENT RESEARCH FOR THE DISABLED Held under the Patronage of Khalid Bin Hamad in December in conjunction with the International Day of Persons with Disabilities, Mr. Musa’ab Al-Shaikh Saleh, the official spokesperson of the (Tech-No Disability) conference, stated that the scientific committee adopted (6) scientific research papers “Techno No Disability”, on sensory and motor empowerment. These researches were conducted to participate in the conference held in Bahrain during the period of 3rd to 5th December 2017, under the patronage of HH Sheikh Khalid bin Hamad Al Khalifa, First Deputy President of the Supreme Council for Youth and Sport, and Honorary President of the Bahrain Sports Federation For Disabilities, in conjunction the International Day of Persons with Disabilities.

As part of His Highness’s humanitarian and scientific initiatives to provide care and support, the conference is dedicated to people with special needs in order to unleash their potential and encourage them towards integrating into society, and continuing their efforts and creativity in their respective fields.

The scientific committee adopted the research of: “Electronic Nose: the lack or weakness of the sense of smell in humans”, presented by Dr. Yousif Al-Bastaki, Associate Professor at the University of Bahrain, in addition to other researches like “Impact of Supporting Technology: Cochlear Implants” by Dr. Yamina Bu Sabtah, Professor of Higher Education in Language and Communication Diseases, University of Algiers, in addition to others.

BAHRAIN’S FUTSAL TEAM RETURN TO BAHRAIN VICTORIOUS

MINI OLYMPICS TO HOLD 22 SPORTS EVENTS The Bahrain Olympic Committee (BOC) has started its preparations for the fifth edition of the School Mini Olympics, to be organized in cooperation with the Ministry of Education, in March 2018. Students from 38 government and private schools are expected to compete in a variety of sports during this year’s event, to be held for the fifth successive year.

There will be 22 sports events lined up this year, including tennis, cycling, sailing, open water swimming, badminton, fencing, judo and karate, to name a few.

It was also decided that registration for the fifth edition will begin on January 25, while deadline has been scheduled for February 5. The first technical meeting is confirmed to take place on March 1.

It’s held under the patronage of Shaikh Nasser bin Hamad Al Khalifa, His Majesty King Hamad Representative for Charity Works and Youth Affairs, Supreme Council for Youth and Sports chairman and Bahrain Olympic Committee president.

Bahrain’s national futsal team received great applause from high-ranking sports officials after successfully qualifying for their first-ever AFC Futsal Championship finals.

The Bahrainis secured a spot in the continental competition after beating the UAE with a resounding 4-1 win to clinch top spot in Group A in the qualifying competition in Bangkok recently.

Supreme Council for Youth and Sports deputy general secretary and Bahrain Olympic Committee (BOC) general secretary Abdulrahman Askar welcomed the team on return and congratulated them on their performance and achievement in winning a spot in next year’s world event, to be held in Chinese Taipei.

Askar conveyed the greetings and congratulations of Shaikh Nasser bin Hamad Al Khalifa, representative of His Majesty the King for Charity Works and Youth Affairs, Supreme Council for Youth and Sports Chairman, and BOC President to the team and his best wishes for them in the Asian Championship.

Bahrain Football Association president Shaikh Ali bin Khalifa Al Khalifa, who was also present at the reception ceremony, expressed pride for this first-of-its-kind achievement for Bahrain futsal after topping the qualifying stages and making history by punching their ticket into the Asian Championship finals.

POWERUP | DECEMBER 2017

9

T R I AT H L O N

WELCOME MESSAGE It’s amazing how passionate we have become in promoting a culture of health and wellness through endurance sporting excellence across the Kingdom of Bahrain and Gulf region.

The people have constantly evolved in living healthily, making it an exciting journey, and one instance is through the sport of triathlon. Athletes around the world searching for their next big race can look no further than IRONMAN 70.3 Middle East Championship Bahrain. Now on its third year, this sport is undoubtedly one of the largest and most anticipated events.

We are immensely proud to kick off this season as we continue to uphold the vision of His Highness Shaikh Nasser bin Hamad Al Khalifa for his great appreciation of the sport. His driving force behind this event has been known not only to contribute to the kingdom’s economic and tourism development process but it also sets Bahrain as the destination for sports in GCC and in the world through the wide involvement of elite professional and amateur athletes from different participating countries.

Faalyat Management Co. W.L.L. is once again honoured and privileged to organise this prestigious event.

We are all set and ready to welcome you, athletes and spectators.

We wish everybody a fulfilling and memorable race experience.

Amal Almurbati

Board Member and Managing Director Faalyat Management Co. W.L.L.

IRONMAN 70.3

BAHRAIN

2017 THIRD YEAR

2016

FIRST YEAR OF IRONKIDS

& IRONGIRL

2015

FIRST YEAR

38 YR HISTORY

1978 FIRST RACE

10

POWERUP | DECEMBER 2017

1

Sports January 2015

OFFICIAL RACE MAGAZINE

25TH NOVEMBER 2017 KINGDOM OF BAHRAIN

www.ironman.com/bahrain70.3

T R I AT H L O N | S P O R T S A N D B E Y O N D

DR. SAQER AL KHALIFA

President, Bahrain Triathlon Association and Assistant Undersecretary for Youth Authorities and Centres of Ministry of Youth and Sports Affairs

WHERE IT ALL BEGAN It gives me great pleasure to welcome triathletes from all over the world to The Kingdom of Bahrain. Whether you started with a simple sprint triathlon, trained through standard distances, or just crazy enough to jump straight into IRONMAN 70.3, you all must have a great story to tell. For now, let me tell you about the story on how IRONMAN came to Bahrain, and the impact it has done to triathlon here and in the whole Middle Eastern region.

12

POWERUP | DECEMBER 2017

I

t was early November 2013 and we were ready for IRONMAN Florida when His Highness Shaikh Nasser bin Hamad Al Khalifa mentioned that IRONMAN should be in Bahrain. At that exact moment, I was in full doubt about the level and size of participation we will have should and if IRONMAN were to come to Bahrain. My mind forcibly made me brush away my beliefs and even thinking about what I would do had I found a million was more a realistic thing to think about.

But having the most powerful Arab Athlete by your side has its pluses of course. We established the National Federation for Triathlon, a full dedicated, albeit small, team for IRONMAN, and a strategy to increase participants locally and attract them internationally. Because of that we reached heights we never dreamed of reaching. We can only think of one thing at a time, but we did not expect that a whole sector would grow behind one event.

Going from 1 or 2 sprint triathlons per year in 2008 to having a point system triathlon league and an international event in 2017 is the result and work done by you all, led by directions set by His Highness Shaikh Nasser. But that’s not all!

Since the beginning, the IRONMAN 70.3 Middle East Championship has always been a sellout. International companies studying the opportunities in sports investment in the Middle East are considering IRONMAN 70.3 Bahrain as one of the main sports events in the region. Locally, existing bicycle shops have grown and a number of additional bike shops have opened. Going from only a handful of bicycle brands in the past, we now have much more choices and a competitive market that guarantees excellent services to the consumer. We now have a number of cycling advocacy groups calling for safer and private bicycle roads. The government has responded and a multimillion BD project is well on its way for more than 60kms long bike lane only project down south.

That’s not it, competitive triathlon locally resulted in Bahrain winning almost every triathlon medal regionally, and we have begun to compete at the continental level with our youth, in both male and female category. One cannot ignore the blessings that IRONMAN has brought to us and of course what His Highness was seeing back in 2013! Certainly, one can also say that where there is a will, there is a way. So, I ask you now, are we ready for a FULL IRONMAN?

Our seas Your playground

#BahrainOursYours

T R I AT H L O N

EVENT SCHEDULE Join the IRONMAN champions and experience the most exhilarating event of the year as they take you on a tour of the exciting race course of IRONMAN 70.3 Middle East Championship, Bahrain, taking place at the scenic Bahrain Bay in Manama.

Thursday, 23rd November 2017 EVENT

TIME

LOCATION

Press Conference

10:00 am-11:00 am Four Seasons Hotel

Pro Athlete Briefing

11:00 am-12:00 pm Four Seasons Hotel

Expo

10:00 am-5:00 pm

Bahrain Bay

Registration

10:00 am-5:00 pm

Bahrain Bay

Opening Ceremony

6:30 pm

Bahrain Bay

Race Briefing

8:30 pm

Bahrain Bay

Friday, 24th November 2017 EVENT

TIME

Swim Practice

9:00am-11:00 am

Expo

9:00 am-6:00 pm

Registration

9:00 am-4:00 pm

KIDS TRIATHLON

11:00 am

Bike Check-in

10:00 am-4:00 pm

IRONGirl

4:00 pm

IRONKids

5:00 pm

LOCATION

All Events will be held at Bahrain Bay

Saturday, 25th November 2017 EVENT

TIME

Transition Opens

5:00 am

Transition Closes

6:00 am

Swim Start (Pro Men)

6:20 am

LOCATION

Swim Start (Pro Women) 6:23 am Age Group

6:30 am

Expo

8:00 am-5:00 pm

First Athlete In

10:00 am

Flower Ceremony

10:30 am

Bike Check out

12:00 pm-4:00 pm

Awards Ceremony

06:30 pm

Slot Allocation

07:15 pm

14

POWERUP | DECEMBER 2017

All Events at Bahrain Bay (Twisted Tower)

“Pain is the sign that I’m taking things to the next level” DANIELA RYF (ANGRY BIRD)

WFT_ProgramAd_2.pdf

C

M

Y

CM

MY

CY

CMY

K

1

11/20/17

3:34 PM

T R I AT H L O N

SWIMSMART TOP 10 CHECKLIST An open-water swim in a triathlon is substantially different from swimming in a pool. To alleviate stress, it’s important that you arrive on race day healthy, fit and prepared. Here’s a checklist to help get you ready.

1

PREPARE FOR RACE CONDITIONS

• Race day should not be your first exposure to an open water swim. Make sure some of your training replicates real race conditions, including water temperature, proximity to other swimmers and wearing a wetsuit if needed.

2

RACE IN SHORTER EVENTS

• Being properly trained is the best way to reduce anxiety.

If possible, race in shorter events and clinics to prepare yourself for open water conditions.

• For extra guidance, talk to a coach or your local triathlon club.

3

STUDY THE COURSE

• It's important to prepare yourself mentally as well as physically prior to race day. Thoroughly review the race website and pre-race communication to familiarize yourself with the course.

• Every body of water is different, so you’ll need to

16

POWERUP | DECEMBER 2017

educate yourself on water current and surf conditions.

• Study the event timetable to plan for proper arrival and preparation.

4

ENSURE HEART HEALTH

• As an athlete in training, you should take the proper steps to assess your health with your physician.

• Health experts suggest a 12-step screening process for competitive athletes. This includes a physical exam as well as an assessment of your family history and personal heart health.

ATTENTION 5 PAY TO WARNING SIGNS

• If you experience chest pain or discomfort, shortness of breath, light-headedness or blacking out while training, consult your doctor.

DON’T USE NEW GEAR ON RACE DAY

6

• Focus on controlling as much

as you can on race day.

• You should never race in equipment you haven’t trained in – this is not the time to test new gear.

• Make sure your wetsuit fits properly and that your goggles, swim caps and other accessories work properly.

• Prepare for the unexpected with backups of all your gear.

7

WARM UP ON RACE DAY

• Arrive early enough on race day for a proper warm-up prior to the start, preferably in the water.

• If you aren’t able to warm up in the water, spend between 5 and 10 minutes getting loose.

• Be sure to do some cardio activity, such as a light jog, to increase circulation and prep your muscles.

8

CHECK OUT THE COURSE

• Get comfortable with the course by checking out water conditions, the swim entry and exit layouts, along with turn buoy locations.

• Identify basic navigation points so that you know what you are swimming towards.

START EASY RELAX AND BREATHE

9

• Don’t race at maximum effort from the start.

• Relax and focus on proper breathing technique as you settle into a sustainable pace.

BE ALERT AND ASK 10 FOR HELP • • • •

• In a race setting always stop at the first sign of a medical problem.

If you or a fellow athlete needs help, just raise your hand to alert a lifeguard or safety boat.

Feel free to hold on to a static object like a raft, buoy, or dock.

As long as you don’t use it to move forward, you won’t face disqualification.

Race rules allow for competitors to stop or rest at any time during the swim.

LEARN FROM THE BEST LEARN FROM THE BEST OUR INDUSTRY LEADING MASTER COACHES HAVE COLLABORATED TO BRING YOU THE BEST AND MOST RELEVANT CONTENT TO FUEL YOUR TRAINING. OUR INDUSTRY LEADING MASTER COACHES HAVE COLLABORATED TO BRING YOU THE BEST AND MOST RELEVANT CONTENT TO FUEL YOUR TRAINING.

VISIT U.IRONMAN.COM FOR MORE INFORMATION

T R I AT H L O N

QUALIFYING FOR THE 2018 IRONMAN70.3 WORLD CHAMPIONSHIP IRONMAN 70.3 Middle East Championship Bahrain offers 75 qualifying slots for the 2018 IRONMAN 70.3 World Championship in Nelson Mandela Bay, for the Military slots for the 2018 IRONMAN World South Africa and 10 from Championship in Kona, Hawaii.

SLOT ALLOCATION Athletes MUST claim their slot in-person during the 2018 IRONMAN World Championship Slot llocation Ceremony on Saturday, November 25th at 7:15PM immediately following the Awards Ceremony.

ANTI-DOPING POLICY Each Age Group athlete who accepts a qualifying slot for the IRONMAN 70.3 World Championship is subject to IRONMAN’s Anti-Doping Rules and will be required to sign the World Championship Events Anti-Doping & Qualifying Slot Waiver for Age-Group Athletes. The waiver serves to provide additional notification of and consent to IRONMAN’s Anti- Doping Program, which includes IRONMAN’s efforts to combat, deter, and test for doping in accordance with IRONMAN’s AntiDoping Rules.

Please refer to IRONMAN’s Competition Rules for additional guidance and information.

18

POWERUP | DECEMBER 2017

T R I AT H L O N

CRUSHING IRONMAN WITH ROLLING SWIM START Due to overwhelming support for the IRONMAN Rolling Swim Start, IRONMAN 70.3 Bahrain will utilize a rolling start format for the 2017 race. This swim format has been successful at many IRONMAN events across the globe and it will further enhance the athlete’s experience

TIPS FOR A SMART ROLLING SWIMSTART

PREPARE FOR RACE CONDITIONS Race day should not be your first open water swim.

Make sure some of your training replicates real race conditions.

RACE IN SHORTER EVENTS

PLEASE BE HONE TO YOUR ST S AND LINE ELF ACCORD UP YOUR RE ING TO EXPECTE ALISTIC D SWIM TIME!

WHAT EXACTLY IS A ROLLING SWIM START?

It is part of the IRONMAN Global Swim Smart initiative aimed at increasing safety and reducing anxiety in the swim.

It allows athletes to swim at their own ability and improves the overall swim experience It leads to faster swim times It defuses the drafting problem on the bike course

20

POWERUP | DECEMBER 2017

LEARN ABOUT COURSE DETAILS Thoroughly review the race website and pre-race communication to familiarize yourself with the course.

ENSURE HEART HEALTH As an athlete in training, you should take the proper steps to assess your health with your physician.

Athletes will line up according to their realistic, predicted swim time (self-seeding) and every five seconds, we will send out ten athletes. It will take approximately 20 minutes to get the entire field across the swim start line.In effect, this will create a “time trial” dynamic for the race and for the determination of the final results.

WHY CHANGE TO A ROLLING START?

If possible, race in shorter events and clinics to prepare yourself for open water conditions.

DON’T USE NEW GEAR ON RACE DAY You should never race in equipment you haven’t trained in – this is not the time to test new gear.

WARM UP ON RACE DAY

DO MODERATE SWIMMERS HAVE ANY ADVANTAGE BY STARTING IN THE FRONT PART OF THE FIELD?

No, it is quite the contrary. If a moderate swimmer starts in the front part of the field, she/he will be passed by hundreds of fast swimmers which poses a needless risk for all involved parties. The cut-offs stay the same (1h 10m swim, 5:30 swim/bike, 8hr swim/bike/run) and all athletes with a finishing time of more than 8 hours do not appear in the results list.

Arrive early enough on race day for a proper warm-up prior to the start, preferably in the water.

START EASY – RELAX AND BREATHE Don’t race at maximum effort from the start.

Relax and focus on proper breathing techniques

o be a lasting success in business as in life, one has to

T

plan for the present and the future. Be prepared to adapt to unforeseen challenges and changes. This ideology was the foundation on which Haj Hussain Ali Jan, the founder of

Al Hassanain Co., established his business in 1973. He started out with a few vehicles for transporting sand and other building materials to small and medium construction projects. As the Kingdom of Bahrain developed and prospered, the Company also diversified and met these challenges head-on. Today, Al Hassanain Co. is proud to be recognized as a leader in the Bahrain heavy construction market and undertakes major projects conforming to the highest quality standards while also maintaining stringent health, safety and environmental standards.

The Company’s strength lies in its team of highly skilled engineers and technicians, its sound financial backing and its comprehensive range of modern equipments.The Company’s activities are overseen by Executive Directors Jassim and Jaffer, who posses professional engineering qualifications, and Managers Abdul Karim, Abdul Rasool and Fadhel. They, supported by modern management Tel: +973 17559999 Fax: +973 17556700 info@alhassanainco.com Website: www.alhassanainco.com P.O. Box 5921, Manama, Kingdom of Bahrain

Success Through Customer Satisfaction

techniques, and inspired by the founding principles of Haj Hussain Ali Jan, have helped the company to grow at a fast pace. Sound policy decisions, a focus on technology and the shared desire to maintain the highest standards of quality and performance have earned the Company a “Grade AA” classification by various Government Ministries, industries and commercial companies.

T R I AT H L O N | N U T R I T I O N

NUTRITION GUIDE FOR:

BREAKFAST

An ideal pre-race bre a little bit of protein t options for carbohyd a good source of pro

BEFORE THE S

Take two EnergyGel o around 15 minutes b

DRINKING ON

Getting your nutrition right can make all the difference to getting across the finish line and having an enjoyable race. HIGH5 is the on course sports nutrition at IRONMAN 70.3 Bahrain so here’s a guide to help you plan your nutrition strategy for the race.

A 70.3 is often won o Start to drink and ea after transition to ke straight away but it w can drink on the bike warm or hot conditio formulation in HIGH5 litre per hour. This w for hydration and ene carbohydrate intake or bars. If you drink t you can take the num

FUELLING AN IRONMAN Carbohydrate is your high-energy fuel for endurance events. It will help you go faster and further. Unfortunately, you only have a limited amount stored in your body and it’s depleted after less than two hours of swimming, cycling or running. Carbohydrate re-fuelling will substantially extend your endurance by providing the extra energy you need. You’ll enjoy your event more and feel stronger, particularly later on. You can consume energy bars, gels and drinks for carbohydrate.

HIGH5 EnergySource is an advanced sports drink that contains a revolutionary carbohydrate formulation known as 2:1 fructose. Find out more about 2:1 fructose drinks and how you can benefit here

STAYING HYDRATED You lose fluids and electrolytes when you sweat. If you don’t replace these, then you obviously become dehydrated which can really affect your performance. Sport drinks contain electrolytes to enhance the absorption of water and help you re-hydrate.

CAFFEINE

Caffeine gives you bo in tough sport events your endurance perf faster than before wi

The scientific resear per kg bodyweight fo see how much caffei and an example of w

Bodyweight:

40kg 50kg

GOOD TO KNOW: These guidelines are based on the latest science and real world feedback from thousands of athletes to help you perform better and enjoy your race more. Research shows that by simply following these guidelines on the day of an event, athletes were able to maintain their pace 26% longer(1). This was compared to their existing brand of nutrition consumed as normal(2).

60kg 70kg 80kg 90kg

In a middle distance Lucy Gossage is to ta that you can benefit f

Your body removes c Once you have loade with 30mg every hou each contain exactly 1.

22

Independent test based on Cycling. 2.For more details see http://highfive.co.uk/research-and-development/go-further.html

POWERUP | DECEMBER 2017

3.

We do not recommend caffeine for children and pregnant or breast feeding women.

NUTRITION BREAKFAST

DURING THE RUN

An ideal pre-race breakfast is light and high in carbohydrates with a little bit of protein too. Porridge, toast and rice pudding are good options for carbohydrate. A poached egg or omelette would be a good source of protein.

BEFORE THE SWIM Take two EnergyGel or IsoGel sachets with 200-300ml water or ZERO around 15 minutes before the start. This is your fuel for the swim.

DRINKING ON THE BIKE A 70.3 is often won or lost in terms of nutrition during the ride.

Start to drink and eat as soon as you have settled down into your rhythm after transition to keep your stores topped up. You might not feel it straight away but it will make a difference later on. How much you can drink on the bike often depends on the weather conditions. In warm or hot conditions, the scientific 2:1 fructose and electrolyte formulation in HIGH5 EnergySource means that you can drink up to one litre per hour. This will provide fluids, electrolytes and carbohydrate for hydration and energy. If the weather is cool and you drink less, your carbohydrate intake will be less and you will need to boost it with gel or bars. If you drink the following amounts of EnergySource each hour, you can take the number of gels or bars show.

When running, it’s easiest to get your carbohydrate from gel. You can take up to three sachets of EnergyGel or IsoGel per hour. This will give you around 60g of carbohydrate per hour. If you have caffeine loaded, then one gel should be the PLUS variant to keep you in the caffeine performance zone. Any remaining gel should be standard gel with no caffeine.

To stay hydrated, drink water or ZERO. If you drink coke, then you should reduce your gel intake by one for every 400ml that you drink, starting with the caffeine gel. In hot conditions you might also want to take some salt tablets as these are easy to carry and gels do not contain a high level of electrolytes.

WHEN YOU FINISH When we exercise our muscles become energy depleted and break down. In a tough triathlon, you really push your body to the limit so expect soreness and stiffness afterwards. Consuming protein and carbohydrate afterwards help to replenish your muscle energy stores and kick start the repair and recovery process.

Drink 400ml Protein Recovery as soon as you finish.

This contains a unique blend of whey protein isolate and carbohydrate. It gives you the time to have a shower and relax a bit before eating a balanced meal one to two hours later.

800ml EnergySource or more: No ggel

750ml EnergySource: 1 x ge gel sachet or 1/2x EnergyBar per hour

400ml EnergySource: 2 x ge gel sachets or 1x EnergyBar per hour

ON COURSE PRODUCT: ENERGYSOURCE FLAVOUR: CITRUS •2:1 Fructose and electrolyte sports drink • For endurance performance and hydration

CAFFEINE Caffeine gives you both a physical and mental boost. When taking part in tough sport events like a long distance triathlon, it helps to increase your endurance performance and capacity. This means you can go faster than before without any extra training!

The scientific research has shown an effective dose is 3mg caffeine per kg bodyweight for increased endurance performance. Below you can see how much caffeine(3) you need to take depending on your body weight and an example of what you could take to get there.

Bodyweight:

ON COURSE PRODUCT: ENERGYGEL FLAVOURS: CITRUS (CAFFEINE FREE), RASPBERRY PLUS (WITH CAFFEINE) • Use for an instant energy boost • Real fruit juice for a light refreshing taste

Amount & source of caffeine:

40kg

120mg

(425ml EnergySource X’treme)

50kg

150mg

(550ml EnergySource X’treme)

60kg

180mg

(650ml EnergySource X’treme)

70kg

210mg

(750ml EnergySource X’treme)

80kg

240mg

(500ml EnergySource X’treme + 1x IsoGel X’treme)

90kg

270mg

(750ml EnergySource X’treme + 2x Gel Plus)

In a middle distance event, the pro tip from IRONMAN Champion Lucy Gossage is to take caffeine at the start of the bike leg so that you can benefit from it for the rest of the race.

Your body removes caffeine from your bloodstream over time.

Once you have loaded up with caffeine, you should top up with 30mg every hour. EnergyGel Plus and IsoGel Plus each contain exactly 30mg caffeine per sachet.

ON COURSE PRODUCT: ENERGYBAR FLAVOUR: BERRY • Simple and complex carbs from fruits and grains • Natural energy bar

For beginner to pro For more information visit: www.highfive.co.uk

POWERUP | DECEMBER 2017

23

T R I AT H L O N | C H E C K L I S T F O R AT H L E T E S

KEEP CALM AND FINISH WITH A SMILE RACE DAY GUIDE IRONMAN 70.3 Middle East Championship Bahrain promises to be more than just a sporting event. It is a celebration of triathlon and Middle Eastern culture over a weekend that will keep you engaged with family-friendly side events, as well as an opportunity to experience the entertaining opening and closing ceremonies.

This is one of the most amazing things that happen this year, but before you celebrate your hard earned victory, make sure to follow this ultimate guide for a smooth and disaster free race day:

BAHRAIN BAY Thursday Friday

10:00 - 17:00 9:00 - 14:00

TIMING Collect your timing chip at the registration. This chip must be worn on your left ankle during the entire race.

Timing results will show times for your swim, bike, run, finish, and transition splits.

RACE BRIEFING THURSDAY Bahrain Bay

20:00

Note: it is mandatory to attend this briefing.

24

POWERUP | DECEMBER 2017

RACE DAY - 25 NOVEMBER 2017

REGISTRATION

RACE PACKS The contents of your race pack will include: Race number Helmet sticker Bag stickers ID Wristband Bike sticker Number tattoos Swim cap Transition bags

Label these bags only with the numbered stickers you are provided. You will not have access to your blue or red bag prior to the race start on Saturday, so you must ensure that all the items you need are in the bags on Friday.

Blue Bike Bag Should contain the kit you need for the bike discipline, including your helmet and race number on a number belt. After you have used, the blue bike bag for your swim-to-bike transition, use this bag to pack your swim gear in. This bag is racked in T1.

Red Run Bag Should contain the kit you need for the run discipline. After you have used your red run bag for your bike-torun transition, use this bag to pack your bike gear in, including your helmet. Drop this bag on T1 on Friday.

White Gear Bag This is your after race bag, it is for you to put any additional clothing you wear before the race, and anything you may require after the race.

Leave this bag on T1 and it will be at the athlete recovery area for you to collect when you finish.

IMPORTANT NOTE: Please don’t put your valuables in your bag.

IRONMAN will not be responsible for its contents.

EH Awards 2017 - PowerUp - Half Page.pdf 1 11/13/2017 10:18:55 AM

AWARD WINNING HOSPITALITY

4

4

AWARDS

AWARDS

1

2

AWARD

AWARDS

Thank you for your trust!

Tel +973 17 558200

cro@elitegrouphotels.com

www.elitegrouphotels.com

/EliteHospitalityBahrain

T R I AT H L O N

RACE COURSE IRONMAN 70.3 BAHRAIN

26

POWERUP | DECEMBER 2017

A C E C O U R S E | T R I AT H L O N SWIM RCOURSE 1 loop course distance - 1.9 km NORTH

Four Seasons Hotel 0.5

SWIM

km

Merchandise

Pastaparty

Grandstand EXPO

Transition

(Only One Transition!)

1.0

Swim out Office Registration

km

Swim course

1

Kilometer

km

Bike course Run course

© IRONMAN

status 18.11.2017

cartography tography & layout layou - © Marcus Witter ter

0,25 km

km

map base - © OpenStreetMap nStreetM contributors ibutors ors

0 km

1.5

One Lap Course, Bahrain Bay hosts the start and the swim of IRONMAN 70.3 Bahrain. A one lap of 1.9km will begin and BIKE COURSE finish at the Bahrain Bay. 1 loop

subject to alterations

course distance - 90 km Juzur Amwaj Bahrain International Airport

Arabian Gulf

Al Muharraq Transition

NORTH

Run Course

Muharraq Swim Course

BIKE

Al Buddaya

80 km

10

Manama

km

K in

g Fa

Al Qurayyah hd Causeway

Sitra

Madinat Isa

Umm an Nasan

(Only One Transition!)

Riffa 70 km

Madinat Hamad 20

1 loop

km

One Lap Course, Bahrain Bay hosts the start and the swim of IRONMAN 70.3 Bahrain. A one lap of 1.9km will begin and finish at the Bahrain Bay.

30 km

60

50

km

km

Bahrain International Circuit

40 km

Al Areen Wildlife Park

Gulf of Bahrain

RUN COURSE

20

Kilometer

km

Aid station

Bike course 10 km

© IRONMAN

20 km

30 km

40 km

50 km

60 km

status 21.08.2017

70 km

80 km

90 km

Run course

cartography & layout - © Marcus Witter

0 km

10 km

Swim course

map base - © OpenStreetMap contributors

0 km

90 km - 300 altitude difference 40 m 30 m 20 m 10 m

subject to alterations

4 loop course distance - 21.1 km

RUN

NORTH

4

1

2

km

km

km

3 km

4 loops 5 Merchandise

km

Four Seasons Hotel

EXPO Grandstand Office Registration

0 km

Swim course

0,25 km

1

Kilometer

km

Bike course Aid station Run course

© IRONMAN

status 18.11.2017

cartography tography & layout - © Marcus Witter

Pastaparty

map base - © OpenStreetMap contributors

Transition

subject to alterations

Moving out of transition 1 from Bahrain Bay, the four loop run course will loop around the Bahrain Bay, giving spectators more chances to cheer on their athletes. Families and friends will enjoy watching and waiting for their loved ones to finish right next to the Twisted Tower in Bahrain Bay itself, where the finish line will be situated.

POWERUP | DECEMBER 2017

27

T R I AT H L O N

IRONGIRL is a running event that is dedicated to all the women out there and provides a supportive, energetic and empowering atmosphere for females pursuing a healthy and active lifestyle.

IRONGIRL will take place on the day before the main event and all the females (Age 15 and above) whether first timer or experienced athlete can participate).

DISTANCE: 5KM RUN SCHEDULE: FRIDAY, 24TH NOVEMBER 2017 AT 4:00 P.M.

IRON GIRL RUN

2 loops course distance - 4.2 km NORTH

Let your kids participate and join in the fun too!! Inspire them to lead a healthy and active lifestyle.

IRONKIDS is open to all children who are below 14 years.

2 loops

IRONKIDS AGE AND RUN DISTANCE YEAR OF BIRTH

DISTANCE

1.

2003-2005

2.5 km run

2.

2006-2007

1.5 km run

2008-2009

1 km run

2010-2011

500 m run

subject to alterations

5.

2012-2013

250 m run

6.

2014-2015

100 m run

Four Seasons Hotel

status 21.08.2017

0,25 km

cartography & layout - © Marcus Witter

© IRONMAN

4.

map base - © OpenStreetMap contributors

3.

0 km

IRONKIDS RUN

DISTANCE: SEE AGES ABOVE

1 loop age: 12-14 years course distance: 2.2 km SCHEDULE: FRIDAY, 24TH NOVEMBER 2017 AT 5:00 P.M. NORTH

1 loop

Four Seasons Hotel

POWERUP | DECEMBER 2017

0,25 km

cartography & layout - © Marcus Witter

28

status 21.08.2017

map base - © OpenStreetMap contributors

0 km

© IRONMAN

subject to alterations

EU.IRONMANSTORE.COM

T R I AT H L O N

SETTING THE RECORD STRAIGHT Photography: Delly Carr

30

POWERUP | DECEMBER 2017

T R I AT H L O N

With eleven world championships and countless wins under its belt from the past three years, Bahrain Endurance 13 stands tall as the most successful team in the sport of triathlon. Its stable of athletes has raced on every continent in the world in the signature red and white colors they share with the kingdom of Bahrain, promoting a culture of health and wellness and endurance sporting excellence across the Gulf region and beyond.

T

he team was a pioneering vision of His Highness Shaikh Nasser Bin Hamad Al Khalifa, chairman of the Supreme Council for Youth and Sports and president of the Bahrain Olympic committee. His Highness, himself an endurance athlete, sought to promote triathlon and its healthy lifestyle and values through this all-star team racing for key world titles. Since then, triathlon involvement in Bahrain has grown to a record high that includes not just the usual demographic of executives and expats, but also local women and youths.

Bahrain Endurance’s roster has changed little since the team’s introduction in 2015, with athletes selected for their commitment to the team vision as well as their capability to mentor the next

generation of grassroots Bahraini athletes. The stalwarts who have been with the team since the beginning include multiple Ironman and Ironman 70.3 world champions Jan Frodeno and Daniela Ryf, five-time ITU world champion and two-time Ironman 70.3 world champion Javier Gomez, twotime ITU long course world champions Jodie SwallowCunnama and Caroline Steffen, five-time world champion Terenzo Bozzone, two-time Ironman African champion Ben Hoffman, Ironman South American champion Brent McMahon, Fredrik Croneborg, and David Plese. This year saw dual Olympic gold medalist Alistair Brownlee, Ironman 70.3 world champion Holly Lawrence, and Mikel Calahorra join the team.

While the year’s major titles have all been decided,

Ryf and Gomez are still set to attempt a dual Triple Crown Championship. After both winning Ironman 70.3 Dubai and the Ironman 70.3 World Championship this year, winning the Ironman 70.3 Middle East Championship would mean a bonus of one million dollars each, a feat only achieved once before by Ryf in 2015.

As the Ironman 70.3 Middle East Championship looms on the horizon, these talented and charismatic champions will once again make their yearly pilgrimage to Bahrain to help promote health and wellness among the kingdom’s citizens and inspire generations toward athletic excellence.

POWERUP | DECEMBER 2017

31

T R I AT H L O N | V O L U N T E E R S

THANK YOU VOLUNTEERS! To the amazing team of 2017!

On behalf of IRONMAN 70.3 MIDDLE EAST CHAMPIONSHIP BAHRAIN, we would like to express our deepest thanks. We would not be where we are without your amazing work and support. Your endeavours and dedication into making this event a success makes you all the winners behind this long-awaited occasion.

Onto its third year now, the IRONMAN 70.3 MIDDLE EAST CHAMPIONSHIP BAHRAIN has brought triathletes all over the globe to our humble nation, making it one of the largest and most awaited events in the country.

With our sincere gratitude and pride, we welcome you to the IRONMAN Bahrain Club! We ensure that you will have some very memorable experiences and hope you enjoy your time with us. We would like to extend our heartiest of thanks and a huge round of applause to your contribution and tireless support to this annual flagship.

Without the combined efforts of your hard work, effort and team spirit, the IRONMAN 70.3 BAHRAIN would not have been made possible!

Stay awesome!

32

POWERUP | DECEMBER 2017

“Volunteers don’t necessarily have the time; they just have the heart.”

ELIZABETH ANDREW

The IRONMAN All World Athlete program is our way of rewarding age-group athletes‘ hard work, dedication and performance.

The program uses IRONMAN’s Age Group Rankings system to determine the top 10% athletes of each year.

ATHLETES ARE CLASSIFIED IN 3 LEVELS:

GOLD TOP 1%

TOP 3 RACE PERFORMANCES are taken into account for the Ranking.

SILVER TOP 5%

ALL WORLD ATHLETES ARE AWARDED IN 3 CATEGORIES

- IRONMAN - IRONMAN 70.3 - Overall (IRONMAN, IRONMAN 70.3, 5150)

BRONZE TOP 10% For more information visit ironman.com/allworldathlete

WHO WILL BE CROWNED 2017 IRONMAN World TriClub Champion?

The IRONMAN TriClub Program was created as a way of recognising and giving back to the hundreds of Triathlon Clubs that have long been an integral part of the IRONMAN Community.

By joining this FREE program, clubs race against each other year round to receive a range of great prizes and benefits, and the ultimate chance to be crowned IRONMAN World TriClub Champion!

STEP 1

REGISTER YOUR CLUB

STEP 2

CREATE YOUR IRONMAN ATHLETE PROFILE

STEP 3

BEGIN EARNING TRICLUB RANKING POINTS

www.ironman.com/triclubs

#IMTriClub

T R I AT H L O N

PARTICIPANTS LIST BIB

NAME

GROUP

INDIVIDUALS

BIB

NAME

GROUP

BIB

NAME

GROUP

550

Alaradi

Imran

M35-39

469

Alkhalifa

Salman

M30-34

541

Abbott

Che

M35-39

392

Alateeq

Faisal

M25-29

556

Alkhalifa

Mohamed

M35-39

158

Abdel Hakim

Mahmoud

M35-39

393

Albastaki

Bader

M25-29

638

Alkhalifa

Khalid

M40-44

876

Abdulghaffar

Ahmed

M18-24

822

Albastaki

Jasim

M55-59

639

Alkhalifa

Bader

M40-44

542

Abdul-Ghaffar

Ahmed

M35-39

269

Albinali

Sharifa

F25-29

403

Alkoheji

Abdulla

M25-29

452

Abdulla

Ali

M30-34

868

Alblooshi

Marwan

M35-39

854

Alkooheji

Abdulrahman

M30-34

394

Albusmait

Ahmed

M25-29

470

Allqeti

Abdulla

M30-34

635

Abdulrahim Abdulla Abdulsalam

Abdulla

M40-44

395

Albusmait

Abdulaziz

M25-29

404

Almadani

Ahmed

M25-29

387

Abdulsalam

Mohamed

M25-29

396

Aldahmeli

Abulrahman

M25-29

471

Almahari

Hasan

M30-34

388

Abuhaimed

Abdulwahab

M25-29

459

Aldhaen

Nawaf

M30-34

557

Almahari

Ayman

M35-39

18

Ackermann

Johann

MPRO

270

Aldoseri

Fajer

F25-29

640

Almahari

Abbas

M40-44

155

Acosta

Jose

M45-49

551

Aldoseri

Raed

M35-39

898

Almannai

Rashid

M45-49

779

Adusei-Poku

Kwadjo

M50-54

713

Aldoseri

Jamal

M45-49

405

Almansoori

Ahmed

M25-29

279

Aguilo

Angela

F30-34

780

Aldoseri

Jasim

M50-54

869

Almansoori

Hamad

M18-24

172

Ahlburg

Trine

F55-59

875

Aldoseri

Khalifa

M25-29

716

Almaraisi

Hamad

M45-49

453

Akhras

Hassan

M30-34

460

Alfadalah

Yousef

M30-34

558

Almarzooqi

Nayef

M35-39

454

Al Ali

Mohsen

M30-34

552

Alfahim

Ahmed

M35-39

406

Almatar

Abdulaziz

M25-29

280

Al Ansari

Meaad

F30-34

461

Alfaisal

Saud

M30-34

472

Almuayqil

Abdulmajeed

M30-34

268

Al Bitar

Sameera

F25-29

462

Alghanem

Hamad

M30-34

371

Almulhim

Abdulrhman

M18-24

455

Al Daker

Ghaith

M30-34

397

Alhadi

Saleh

M25-29

559

Alnashmi

Eissa

M35-39

543

Al Doseri

Salem

M35-39

299

Alhaji

May

F35-39

560

Alnoaimi

Kumail

M35-39

544

Al Farii

Haitham

M35-39

463

Alhamadi

Ahmed

M30-34

561

Alnuwaysir

Faris

M35-39

636

Al Halabi

Abdulwahab

M40-44

464

Alhammadi

Sari

M30-34

473

Alqaderi

Mohammad

M30-34

545

Al Hasan

Mahmood

M35-39

142

Alharbi

Hashem

M40-44

474

Alqais

Mohammed

M30-34

281

Al Hirey

Nasra

F30-34

867

Alharbi

Mohammed

M30-34

641

Alqassar

Mohammed

M40-44

389

Al Jalahma

Nasser

M25-29

398

Alharthi

Belal

M25-29

475

Alrowaili

Mohammed

M30-34

11

Al Khalifa

Khalid

M25-29

399

Al-Hashimi

Bader

M25-29

13

Al Khalifa

Nasser

M25-29

360

Alsaati

Roaya

F25-29

465

Alhazeem

Abdulaziz

M30-34

456

Al Khalifa

Isa

M30-34

400

Al-Hazeem

Abdulrahman

M25-29

562

Alsaati

Ehsan

M35-39

546

Al Khalifa

Saqer

M35-39

466

Alhosani

Ibrahim

M30-34

407

Alsabah

Bader

M25-29

891

Al Khalifa

Shaikh Khalid

M40-44

553

Alhumaid

Mohammed

M35-39

408

Alsaffaf

Khalil

M25-29

282

Al-Salem

Fatma

F30-34

220

Alsayed

Nabil

M35-39

563

Alsebbah

Jamal

M35-39

101

Alshaiba

Shaikha

F30-34

856

Alshamsi

Hamad

M25-29

564

Alsharhan

Abdulla

M35-39

565

Alsharif

Taimour

M35-39

409

Alsheaibani

Amer

M25-29

410

Alshehhi

Faisal

M25-29

457

Al Kooheji

Abdulla

M30-34

467

Ali

Malik

M30-34

458

Al Madani

Mohammed

M30-34

714

Ali

Salman

M45-49

892

Al Qashar

Nooh

M25-29

401

Alireza

Abdallah

M25-29

547

Al-Adhamy

Osama

M35-39

715

Alireza

Yusuf

M45-49

548

Alahmed

Mubarak

M35-39

637

Aljar

Ebrahim

M40-44

549

Alaily

Amer

M35-39

554

Al-Jubouri

Ahmed

M35-39

390

Alajmi

Hasan

M25-29

468

Aljuneibi

Hasan

M30-34

391

Alanazi

Omar

M25-29

555

Aljuwaied

Faisal

M35-39

402

Alkhaldi

Abdulrahman

M25-29

298

34

Alaquel

Idrak

POWERUP | DECEMBER 2017

F35-39

T R I AT H L O N

BIB

NAME

GROUP

BIB

NAME

GROUP

BIB

NAME

GROUP

411

Altamimi

Abdulaziz

M25-29

207

Belkebir

Hamid

M40-44

128

Cartacci

Tommaso

M40-44

150

Altayeb

Dina

F45-49

77

Bellinga

Rahel

FPRO

285

Carton

Bernadette

F30-34

476

Althawadi

Abdulla

M30-34

570

Belliveau

Jared

M35-39

573

Casey

James

M35-39

477

Al-Thuwaini

Fahad

M30-34

185

Benson

Shannon

F30-34

866

Çetintırnak

Volkan

M35-39

372

Al-Turki

Saif

M18-24

223

Bermingham

Mike

M50-54

366

Chapatte

Coraline

F35-39

412

Al-Tuwaijri

Nezar

M25-29

283

Bernardo

Renata

F30-34

286

Chapuis

Justine

F30-34

478

Alwazzan

Hassan

M30-34

781

Bianchi

Enio

M50-54

826

Charatsis

Evangelos

M55-59

862

Alwoqayan

Mubarak

M40-44

889

Bin Miethig

Kai Khalid

M45-49

783

Chevalier

Bertrand

M50-54

413

Alzeera

Khaled

M25-29

156

Binebine

Bachir

M35-39

20

Chikin

Alexander

MPRO

300

Ameen Alaamer

Amna

F35-39

824

Binebine

Elkhalil

M55-59

330

Chojnacka

Malgorzata

F45-49

717

Ames

Gavin

M45-49

723

Blore

Warren

M45-49

728

Chojnacki

Artur

M45-49

823

Amy

Bruce

M55-59

5

Blummenfelt

Kristian

MPRO

574

Christner

Brian

M35-39

154

Ancely

Olivier

M35-39

782

Bock

Andreas

M50-54

33

Ciavattella

Jonathan

MPRO

Bodri

Tamas

M35-39

718

Ancion

Denis

M45-49

571

840

Clark

Stephen

M60-64

642

Anderson

Stephen

M40-44

319

Borlotti

Amanda

F40-44

181

Cleary

Meghann

F35-39

Botha

Ockert

M30-34

479

Anwar

Mohamed

M30-34

241

827

Clements

Declan

M55-59

301

Arac

Tugce

F35-39

483

Bourner

Simon

M30-34

729

Cobia

Jared

M45-49

480

Arcagni

Marco

M30-34

484

Boylan

Wayne

M30-34

306

Colhoun

Shirley

F35-39

643

Arevalo

Aldwin

M40-44

1

Bozzone

Terenzo

MPRO

287

Coll

Marta

F30-34

719

Arnott

Ian

M45-49

647

Brackmann

Thomas

M40-44

828

Collier

Mike

M55-59

373

Awadhi

Ali

M18-24

724

Branny

Krzysztof

M45-49

227

Corby

Ben

M35-39

414

Awn

Ebrahim

M25-29

725

Brinkgreve

Boet

M45-49

109

Corti

Marco

M30-34

566

Ayache

Bachir

M35-39

416

Buallay

Khalid

M25-29

15

Costes

Antony

MPRO

720

Ayala

Ciriaco

M45-49

726

Buchler

Craig

M45-49

576

Craig

Paul

M35-39

M45-49

572

Buhazza

Sultan

M35-39

418

Cranwell

Benjamin

M25-29

Craven

Janet

F30-34

721

Ayuso

Hector

226

Baccus

Sven

M25-29

838

Bunting

David

M60-64

362

318

Baczynska

Joanna

F40-44

648

Burns

Eric

M40-44

265

Cribbs

Kimberly

F18-24

567

Baczynski

Krzysztof

M35-39

727

Burrow

Brian

M45-49

10

Croneborg

Fredrik

MPRO

Crook

Richard

M50-54

644

Badalato

Luigi

M40-44

485

Burrows

Raymond

M30-34

784

893

Bader

Hussain

M35-39

157

Byrne

William

M40-44

577

Cserepes

Sandor

M35-39

Cummings

Chantal

FPRO

350

Barnes

Julia

F55-59

649

Cabaya

Joey

M40-44

71

302

Barnett

Kristina

F35-39

486

Calahorra

Mikel

M30-34

885

Cummings

Gary

M35-39

654

Cutulle'

Vincenzo

M40-44

80

Czesnik

Maria

FPRO

858

Dabrowski

Piotr

M40-44

578

Daley

Jeremiah

M35-39

855

Damberg

Leif

M25-29

271

Dashti

Fatima

F25-29

655

Davies

Simon

M40-44

171

Davis

Stephen

M35-39

730

De Voeght

Wim

M45-49

829

Delbecq

Pierre

M55-59

731

Deleon

Rex

M45-49

419

Dent

Justin

M25-29

656

Desai

Jeets

M40-44

303

Bartholomew

Abigail

F35-39

212

Bartlett

Rod

M50-54

568

Barton

Sam

M35-39

872

Battal

Ege

M40-44

143

Bättig

André

M55-59

880

Baycan

Semih

M40-44

132

Bayliss

Alan

M50-54

481

Beautyman

Michael

M30-34

645

Bechet

Yan

M40-44

42

Beck

Henry

MPRO

646

Beck

Andreas

M40-44

722

Beckmann

Johan

M45-49

569

Belal

Mohamed

M35-39

487

Call

David

M30-34

839

Call

Tim

M60-64

284

Calman

Kirsty

F30-34

219

Camposeranio

Simone

M35-39

650

Canaria

Jaynald

M40-44

417

Cao

Jian

M25-29

651

Caricato

Alessandro

M40-44

304

Caroline

Borden

F35-39

652

Carroll

Dean

M40-44

305

Carscadden

Angela

F35-39

653

Carscadden

Kevin

M40-44

825

Carson

Mark John

M55-59

POWERUP | DECEMBER 2017

35

T R I AT H L O N BIB

NAME

GROUP

BIB

NAME

GROUP

BIB

NAME

GROUP

488

Dharmar

Sangiliraj

M30-34

789

Farrell

Shaun

M50-54

665

Haji

Shaker

M40-44

218

Diab

Ahmad

M35-39

114

Fazan

Rafal

M45-49

425

Halatsch

Niels

M25-29

152

Didenko

Viktor

M35-39

736

Fields Jr

Lonnie L

M45-49

741

Halatsch

Michael

M45-49

173

Dietrich

Arno

M45-49

320

Fraser

Abby

F40-44

183

Halawa

Yasmin

F30-34

331

Diffey

Joanne

F45-49

332

Fraser

Yvonne

F45-49

500

Halen

Niklas

M30-34

307

Dille

Angela

F35-39

583

Fraser

Aonghus

M35-39

345

Hall

Sue

F50-54

657

Dinkler

Josh

M40-44

494

Freschette

Zane

M30-34

843

Hall

Gwilym

M60-64

213

Dirsiyeh

Majed

M35-39

895

Fuad

Salman

M18-24

74

Hallam

Rachel

FPRO

374

Ditlev

Magnus Elbæk

M18-24

495

Gaetke

Stephen

M30-34

857

Hamada

Jasim

M25-29

321

Gallagher

Cheri

F40-44

742

Hamdy

Yasser

M45-49

422

Ganin

Alexey

M25-29

333

Hamill Cunnane

Geraldine

F45-49

584

Gapay

Marlon

M35-39

248

Harris

Bryan

M45-49

423

Garay

Alvaro

M25-29

501

Hartley

Craig

M30-34

239

Gardiner

Colin

M50-54

176

Hartley-Green

Penelope

F35-39

138

Gates

Marianne

F40-44

666

Hartwig

Nathan

M40-44

351

Geilert

Steffi

F55-59

309

Harvey

Jessica

F35-39

842

Geilert

Bernd

M60-64

502

Hassan

Mohamed

M30-34

496

Ghayyath

Mohamed

M30-34

67

Haug

Anne

FPRO

894

Ghuloom

Mohammed

M40-44

503

Hayden

Noel

M30-34

37

Giglmayr

Andreas

MPRO

9

Hayes

Stuart

MPRO

585

Glynn

Matthew

M35-39

504

Hazel

Tom

M30-34

659

Godart

Olivier

M40-44

505

Heaton

Paul

M30-34

586

Goksen

Cinar

M35-39

34

Heemeryck

Pieter

MPRO

197

Golikov

Pavel

M30-34

506

Hegazi

Sameh

M30-34

19

Gomes

Pedro

MPRO

592

Helmy

Hany

M35-39

CY

2

Gomez

Javier

MPRO

873

Henn

Christian

M40-44

CMY

660

Gomez Gonzalez

Ernesto

M40-44

790

Hepworth

Andy

M50-54

K

587

Gomis

Gilles

M35-39

593

Herrera

Emiliano

M35-39

737

Gonen

Burak

M45-49

667

Herrera Jr.

Alejandro

M40-44

235

Goode

Michael

M50-54

668

Hertfelder

Tobias

M40-44

308

Gorrie

Annabel

F35-39

594

Herzig

Sebastian

M35-39

588

Govorov

Dmitry

M35-39

595

Heublein

Matthias

M35-39

589

Graham

Steve

M35-39

376

Hirst

Michael

M18-24

738

Grahame

Chad

M45-49

146

Hoare

Becky

F25-29

739

Grealy

Patrick

M45-49

426

Hobeika

Christophe

M25-29

661

Green

Jimmy

M40-44

669

Hogan

Joseph

M40-44

590

Gregec

Nenad

M35-39

507

Hohls

Daniel

M30-34

498

Gribben

Stuart

M30-34

427

Hood

Steven

M25-29

662

Griffiths

Stephen

M40-44

744

Hopkins

Hud

M45-49

663

Grigg

Jeremy

M40-44

745

Hoppe

Jens

M45-49

352

Grosse

Carmen

F55-59

36

Hörmann

Markus

MPRO

44

Guilloux

Arnaud

MPRO

596

Hosie

Euan

M35-39

499

Gundlach

Matt

M30-34

597

Housego

James

M35-39

740

Gunn

Christopher

M45-49

598

Hrbek

Jaroslav

M35-39

664

H.Hafiz

Mohammed

M40-44

746

Hugo

Greg

M45-49

424

Habib

Ahmed

M25-29

747

Huriez

Stephane

M45-49

591

Haggag

Khaled

M35-39

205

Hurter

Maria

F40-44

841

Doeding

Joachim

M60-64

31

Dorée

Guillaume

MPRO

732

Dorr

Jurgen

M45-49

847

Dorward

Scott

M50-54

169

Dowbor

Maciek

M35-39

145

Dowding

Dan

M45-49

30

Drachler

Tobias

MPRO

785

Dressler

Henry

M50-54

288

Du Plessis

Annemie

F30-34

786

Duin

Waldo

M50-54

247

Dunkerley

John

M45-49

489

Ebrahim

Ebrahim

M30-34

490

Ebrahim

Mohamad

M30-34

579

Ebrahim

Amer

M35-39

491

Ebrahim Alfadel

Faisal

M30-34

221

Economides

Stef

M55-59

580

Eiraky

Adham

M35-39

210

El Amine Fichtali

Omar

M35-39

787

El Gazzar

Adham

M50-54

581

El Guindi

Amr

M35-39

492

Elansary

Mohamed

M30-34

852

Elashram

Sherif

M45-49

420

Elcott

Hady

M25-29

870

Eliot

Wayne

M35-39

216

Elling

Thomas

M40-44

734

Elmahdy

Walid

M45-49

788

Elmessiry

Hanny

M50-54

735

El-Sarky

Mokhtar

M45-49

658

Elsawaf

Ahmed Loay

M40-44

877

Engel

Niko

M35-39

863

Fabi

Federico

M45-49

289

Fakhrawi

Manal

F30-34

375

Faqihi

Abdulla

M18-24

421

Farhan

Abdulla

M25-29

493

Faridoon

Ali

M30-34

582

Farley

Jon

M35-39

126

Farrell

Clare

F45-49

36

POWERUP | DECEMBER 2017

C

M

Y

CM

MY

C

M

Y

CM

MY

CY

CMY

K

T R I AT H L O N BIB

NAME

GROUP

BIB

NAME

GROUP

BIB

NAME

GROUP

428

Hussain Ali Buti

Omar

M25-29

851

Koehler

Dirk

M40-44

673

Mahlab

Mohamed

M40-44

133

Husseini

Shukri

M35-39

292

Kortelahti

Heidi

F30-34

274

Mahmood

Fatema

F25-29

508

Hwaidak

Karim

M30-34

21

Koutny

Philipp

MPRO

515

Mahyari

Amir

M30-34

365

Ibrahim

Fadwa

F45-49

273

Krawiec

Joanna

F25-29

251

Maican

Sorin

M45-49

184

Iraky

Ahmed

M40-44

671

Krikorian

Franck

M40-44

674

Makarov

Maxim

M40-44

791

Irvine

Keith

M50-54

14

Kueng

Manuel

MPRO

752

Malallah

Hesham

M45-49

429

Isa Al Khalifa

Ali

M25-29

79

Kumhofer

Simone

FPRO

801

Malallah

Reyad

M50-54

849

Ismaeel

Mohamed

M18-24

672

Kunz

Korbinian

M40-44

831

Mallmann

Dieter

M55-59

35

Ivanco

Michal

MPRO

359

Kuratli

Erika

F40-44

174

Manzi

Massimiliano

M35-39

792

Jäger

Heinz-Peter

M50-54

293

Kuzbari

Sara

F30-34

180

Marrero

Sam

M35-39

793

Jaklic

Bostjan

M50-54

104

Labouchere

David

M50-54

607

Marsh

Tom

M35-39

377

Jamšček

Nejc

M18-24

224

Lagarde

Jerome

M40-44

896

Marshed

Nawaf

M35-39

430

Janahi

Mustafa

M25-29

844

Lando

Luigi

M60-64

179

Martin

Yannick

M35-39

509

Janahi

Ali

M30-34

845

Lando

Edoardo

M60-64

753

Martin

Justin

M45-49

890

Janahi

Salah

M50-54

796

Langbauer

Dan

M50-54

871

Martin

Alejandro

M40-44

794

Jang

Gyoungoh

M50-54

604

Lanza

Daniele

M35-39

874

Martin

James

M25-29

40

Jarrige

Yvan

MPRO

432

Larrinaga

Alejandro

M25-29

754

Martinez

Marcelo

M45-49

510

Jawhar

Anwar

M30-34

196

Lavender

Mark

M45-49

802

Mason

Dean

M50-54

41

Jilek

David

MPRO

191

Law

Lindsey

F35-39

435

Mato Martiarena

Diego

M25-29

43

Jørn Hansen

Simon

MPRO

81

Lawrence

Holly

FPRO

516

Matos

Eduardo

M30-34

113

Julier

Mark

M40-44

234

Lazzari

Georg

M50-54

848

Matvey

Zubov

M25-29

272

Junge

Jennifer

F25-29

266

Lee

Autumn

F18-24

125

Matyushina

Olga

F30-34

795

Kadwell

Josef

M50-54

17

Leiferman

Chris

MPRO

358

Mauro

Tiziana

F40-44

511

Kamal

Ahmed

M30-34

605

Leonov

Anton

M35-39

675

Mazat

Matthew

M40-44

26

Karabulut

Zulfu

MPRO

346

Levison

Lesley

F50-54

431

Karam

Stephane

M25-29

69

Lewis

Sarah

FPRO

222

Mazej

Uros

M45-49

512

Karimi

Ahmed

M30-34

147

Leysen

Liesbeth

F45-49

68

Mccauley

Jocelyn

FPRO

211

Karkouri

Zakaria

M40-44

27

Libin

Alex

MPRO

517

Mcclernon

Patrick

M30-34

599

Kazerooni

Bashar

M35-39

78

Lie

Kristin

FPRO

436

Mccone

Sam

M25-29

253

Keddis

Andrew

M30-34

294

Lin

Ethel Zhiyun

F30-34

139

Keleș

Emin

M35-39

195

Lindgren

Carl

M50-54

803

Mcdermott

Alistair

M50-54

378

Kennedy

Mitch

M18-24

267

Lindqvist

Michelle

F18-24

437

Mcdonough

Ian

M25-29

600

Kennedy

Eric

M35-39

799

Lindqvist

Peter

M50-54

335

Mcgough

Maille

F45-49

897

Kerriou

Issam

M35-39

433

Lledo

Carlos

M25-29

676

Medved

Martin

M40-44

290

Keservuran

Gizem Nurdan F30-34

518

Megder

Ismail

M30-34

606

Lombard

Jacques

M35-39

878

Khadiri Yazami

Nabil

M40-44

846

Méjias

Louis

M60-64

601

Khalaf

Ali

M35-39

322

Longua

Courtney

F40-44

608

Merza

Mohamed

M35-39

379

Khaled Al Khalifa

Shaikh

M18-24

153

Mileev

Alexandr

M45-49

380

Khalifa

Noraldeen

M18-24

519

Milenkovic

Uros

M30-34

513

Khalil

Mohamed

M30-34

850

Miller

Peter

M45-49

206

Khater

Joseph

M30-34

243

Mishanin

Dmitry

M35-39

602

Killip

Heston

M35-39

22

Mlinar

Markus

MPRO

670

Kirikov

Andrey

M40-44

148

Moccia

Stefano

M45-49

830

Kirton

Andrew

M55-59

225

Moellebro

Stine

F35-39

603

Klochko

Yury

M35-39

252

Mohamed

Bilal

M35-39

291

Knutson

Jodi

F30-34

438

Mohamed

Wafi

M25-29

748

Koch

Dieter

M45-49

886

Mohamed Almansoori

Younis

M35-39

38

POWERUP | DECEMBER 2017

249

Looby

Michael

M45-49

334

Looby

Mary

F45-49

860

Loy

Declan

M40-44

310

Lucky

Gloria

F35-39

514

Lucky

Alex

M30-34

32

Luft

Mikolaj

MPRO

170

Luis

Orlando

M35-39

434

Luke

Oliver

M25-29

800

Lunde

Arne

M50-54

751

Macalintal

Dante

M45-49

T R I AT H L O N BIB

NAME

GROUP

BIB

NAME

GROUP

BIB

NAME

GROUP

208

Mokhtari

Salim

M25-29

324

Pearson

Wendy

F40-44

808

Rogers

Mark

M50-54

804

Mooney

Lawrence

M50-54

614

Pécriaux

Paul

M35-39

254

Roghi

Philippe

M50-54

105

Morelli

Marco

M50-54

141

Pero

Andrea

M55-59

763

Rohner

Patricio

M45-49

755

Morillon

Samuel

M45-49

523

Piekarski

Mickael

M30-34

688

Roldan Gil

Eugenio

M40-44

832

Morris

Alex

M55-59

524

Pini

Ezequiel

M30-34

115

Rose-Quirie

Alison

F55-59

879

Mubarak

Yousif

M45-49

276

Pittman

Casie

F25-29

615

Rosier

Titus

M35-39

610

Mudaawi Aldoseri Saif

M35-39

4

Plese

David

MPRO

295

Rowell

Ashley

F30-34

833

Muir

James

M55-59

131

Podracky

Radek

M45-49

528

Rowell

Eric

M30-34

677

Mullen

Shaun

M40-44

134

Pokorny

Alexej

M40-44

764

Russell

Jamie

M45-49

23

Müller

Urs

MPRO

236

Poppe

Robert

M45-49

529

Ryan

Micheal

M30-34

756

Müller

Christian Claus

M45-49

217

Poveda Franco

Maria Fernanda

F35-39

530

Ryazanov

Anton

M30-34

61

Ryf

Daniela

FPRO

441

Saeed

Abdulla

M25-29

689

Said

Mishal

M40-44

864

Salman

Agit

M18-24

616

Salom Martinez

Francisco

M35-39

809

Salt

Steve

M50-54

884

Samarth

Amit

M35-39

325

Sandwall

Karin

F40-44

337

Sansom

Greer

F45-49

250

Santos

Rurik Ian

M40-44

765

Sargis

Christophe

M45-49

531

Satpute

Sanjay

M30-34

810

Savage

Mike

M50-54

348

Schaadt

Lone

F50-54

690

Schaadt

Michael

M40-44

617

Schianchi

Matthia

M35-39

39

Schildknecht

Ronnie

MPRO

24

Schilling

Alexander

MPRO

691

Schmelz

Robert

M40-44

766

Schmid

Stefan Alexander

M45-49

326

Schmidtova

Renata

F40-44

66

Schmitt

Natascha

FPRO

199

Schoni

Sandra

F45-49

692

Schuler

Fabio

M40-44

70

Schulz

Jenny

FPRO

338

Schulz

Birgit

F45-49

767

Schwarzenbach

Rene

M45-49

693

Scott

Daniel

M40-44

442

Sebban

Youssef

M25-29

323

Munawar

Muneeza

F40-44

759

Prakash

Krishna

M45-49

861

Murphy

Greg

M50-54

209

Pretorius

William

M35-39

520

Mustafa Ali

Mousa

M30-34

760

Priest

Darren

M45-49

521

Mutarrid

Nasser

M30-34

175

Prihoda

Martin

M45-49

193

Nachar

Ramy

M25-29

106

Pritasil

Tomas

M45-49

439

Nader

Abdulmajeed

M25-29

853

Puncia

Romeo Iii

M30-34

64

Naeth

Angela

FPRO

313

Pushkar

Diana

F35-39

834

Nahon

Michael

M55-59

190

Pywell

M18-24

611

Najafov

Boris

M35-39

Zachary Charles Beckett

678

Nanda

Raman

M40-44

679

Nash

Grant

M40-44

757

Neal

Robert

M45-49

522

Neall

Jean-Paul

M30-34

680

Neill

Andrew

M40-44

888

Ng

Kartik

M35-39

188

Nijhawan

Kush

M30-34

347

Nohave

Mollie

F50-54

758

Nova

Eneas

M45-49

835

Nugent

Michael

M55-59

275

Occuis

Donna

F25-29

198

O'Donnell

Timothy

M40-44

178

Ohanlon

Robert

M50-54

381

Ohanlon

Alexandro

M18-24

194

Olcina

Guillermo

M35-39

311

Olsen

Ida Jarner

F35-39

312

Oosthuizen

Inalize

F35-39

244

O'Reilly

Andrew

M35-39

613

Orlandi

Kevin

M35-39

805

Owen

Tim

M50-54

865

Özgür

Tahsin

M35-39

135

Painter

Glyn

M45-49

62

Pallant

Emma

FPRO

682

Palomino

Mauricio

M40-44

140

Palysa

Marek

M40-44

683

Panagopoulos

Stavros

M40-44

525

Radhi

Ali

M30-34

526

Rafeea Eid

Saad

M30-34

440

Raffii

Raed

M25-29

684

Rajendran

Sureshkumar

M40-44

883

Reed

Thomas

M25-29

12

Reichel

Horst

MPRO

882

Reichelt

Gerhard

M55-59

382

Remigio

Barkley

M18-24

144

Remington

Luke

M35-39

761

Renaud

Cormier

M45-49

762

Riabushkin

Vladimir

M45-49

336

Riabushkina

Tatiana

F45-49

806

Riaby

Ilya

M50-54

685

Richardson

Jesse

M40-44

686

Richter

Miroslav

M40-44

7

Riederer

Sven

MPRO

65

Riesler

Diana

FPRO

383

Riley

Maris

M18-24

136

Roberts

Justin

M40-44

363

Robinette

Angela

F40-44

242

Robinson

Jonathan

M30-34

807

Robinson

Trevor

M50-54

443

Selaibeekh

Abdulla

M25-29

129

Roch

Jean-Daniel

M50-54

532

Seledkov

Ivan

M30-34

130

Roch

Catherine

F50-54

694

Sellers

Edwin

M40-44

836

Rocher

Kevan

M55-59

768

Sembrano

Rodel

M45-49

687

Rodriguez

Gustavo

M40-44

107

Sensoli

Filippo

M45-49

POWERUP | DECEMBER 2017

39

T R I AT H L O N BIB

NAME

GROUP

BIB

NAME

GROUP

BIB

NAME

GROUP

695

Serrano

Roberto

M40-44

774

Thompson

John

M45-49

110

Warn

Lynette

F50-54

444

Shaheen

Omar

M25-29

6

Thomschke

Markus

MPRO

25

Watson

Eric

MPRO

327

Shaw

Rachel

F40-44

812

Thomson

Gary

M50-54

817

Watson

Clive

M50-54

445

Shehab

Ahmed

M25-29

701

Thorold

Crispin

M40-44

192

Watterson

Brecken

F40-44

811

Sherif

Magued

M50-54

623

Tindle

Jason

M35-39

711

Webb

Brian

M40-44

538

Tkeshelashvili

Omar

M30-34

277

Webber

Lauren

F25-29

315

Tobon Munoz

Ibone Catalina F35-39

778

Weber

Thomas

M45-49

238

Topping

Michael

M30-34

149

Weisheimer

Thomas

M45-49

702

Torrini

Roberto

M40-44

328

Wesley Al-Wir

Laura

F40-44

703

Torrini

Mauro

M40-44

317

Westcott

Lori

F35-39

704

Tortosa

Toni

M40-44

818

West-Evans

Jarett

M50-54

228

Tracey

James

M45-49

214

Westhead

Sam

M50-54

386

Transiskus

Blake

M18-24

187

Wilhelmsen

Peter

M45-49

8

Trautman

Matt

MPRO

539

Wilkins

Christopher

M30-34

813

Trier

Mark

M50-54

160

Williams

Mark

M55-59

776

Tryon

Brant

M45-49

329

Williams

Vanessa

F40-44

189

Tsaoutos

Michael

M50-54

631

Williamson

Ian

M35-39

Wilson

Gregory

M55-59

696

Shipkov

Vladimir

M40-44

697

Siem Lynge

Morten

M40-44

137

Simmonds

Michael

M55-59

769

Sinan

Baris

M45-49

533

Singh

Parmeet

M30-34

770

Siregar

Verdy

M45-49

339

Sisti

Giuseppina

F45-49

127

Siutkin

Mykola

M40-44

698

Skarpas

Kiriakos

M40-44

618

Skarupa

Tomasz

M35-39

314

Smith

Kristen

F35-39

384

Smith

Connor

M18-24

446

Smith

Joshua

M25-29

534

Smith

Simon

M30-34

535

Solis

Jacobo

M30-34

624

Tucci

Marco

M35-39

837

177

Tucker

Michael

M55-59

237

Wood

Daniel

M40-44

Wood

Kelly

F50-54

705

Tucker

Christopher

M40-44

349

859

Tucker

Stephen

M40-44

819

Woolgar

Keith

M50-54

Wooster

Michael

M25-29

619

Sousa

Anderson

M35-39

296

Turk

Maryam

F30-34

450

887

Spaans

Peter

M50-54

245

Turner

Andy

M35-39

632

Wright

Jeffrey

M35-39

Wutti

Eva

FPRO

182

Sparks

Karl

M45-49

625

Turner

Gregory

M35-39

63

111

Stadelmann

Sabrina

F25-29

344

Tywczynski

Joanna

F45-49

278

Yacout

Maha

F25-29

Yateem

Mohamed

M30-34

340

Stewart

Cheryl

F45-49

246

Van

Mathys

M40-44

540

620

Stirm

Christian

M35-39

707

Vaughan

Tom

M40-44

712

Yavuz

Onur

M40-44

Yazicioglu Ergin

Tugba

F35-39

341

Stoilova

Svilena

F45-49

297

Velez

Carolina

F30-34

364

771

Strong

Brian

M45-49

627

Velhuco

Ricardo

M35-39

354

Yousef

Suzanne

F55-59

Yurchenko

Sergey

M35-39

385

Stubbe

Max

M18-24

708

Venter

Cornelius

M40-44

633

621

Stuhlmacher

Nathan

M35-39

709

Ventura

Vernie

M40-44

634

Zahumensky

Martin

M35-39

Zainal

Hassan

M25-29

699

Suarez Suarez

Gilberto

M40-44

112

Vigariu

Mihai

M30-34

451

772

Sykes

Carl

M45-49

814

Viglialoro

Giuseppe

M50-54

820

Zayed

Hazem

M50-54

Zenker

Jennifer

F35-39

447

Tabbaa

Kareem

M25-29

815

Viviers

Jan

M50-54

151

108

Tabbal

Ali

M45-49

816

Vladimir

Volkov

M50-54

881

Zimmer

Brian

M35-39

700

Taha

Abdullah

M40-44

777

Volkov

Anton

M45-49

116

Zwager

Finn

M50-54

448

Taher

Salem

M25-29

117

Von Berg

Rodolphe

M60-64

Von Berg

Jason

M30-34

356

Tashkandi

Mariam

F35-39

186

536

Tauffenberger

Arnaud

M30-34

710

Von Skwarczinsky Clemens

M40-44

102

Taylor

Rachel

F40-44

449

Voor

Jeffrey

M25-29

159

Taylor

Sioned

F45-49

316

Vrey

Lelani

F35-39

240

Taylor

Jerri

F45-49

628

Wagner

Herman

M35-39

773

Taylor

Dave

M45-49

355

Walker

Hilary

F60-64

622

Teo

Ewin

M35-39

629

Wall

Alan

M35-39

537

Thani

Saad

M30-34

103

Walton

Ben

M35-39

76

Thoes

Svenja

FPRO

357

Wang

Margaret

F25-29

M35-39

630

Ward

Michael

M35-39

215

40

Thompson

Sean

POWERUP | DECEMBER 2017

T R I AT H L O N BIB

NAME

RELAY

GROUP

BIB

NAME

GROUP

BIB

NAME

1143

Midnight Depress

1188

Zaman

1100

3 Amigos

1144

Ministry of Interior B

1189

NBHF 1

1101

3 Fast 3 Furious

1145

MND Over Matter

1190

NBHF 2

1102

Agile and Ageless

1146

Musketeers

1191

NBHF 3

1103

Al Rushaid CCFS

1147

Objective 5

1192

NBHF 4

1104

Al Rushaid Rough Necks

1148

Pace#1

1193

Peace Makers

1105

Alhamdan

1149

Pedal

1194

Team BM

1106

ARK

1150

PMTB Bahrain / Fil-Am Tri

1107

ARV DYNAMIC TRI

1195

Sheikh Salman Bin Abdulla Al Khalifa

1108

ARV Sport and Recreation

1151

Police Team

1196

Bahrain 3

1152

Race Ready

1197

3Gen-Tri

1153

RedNWhite

1198

DCR

1154

RPA3

1199

Tigers

1155

RT Eagles 2.0

1109

bahrain defence force 1

1110

bahrain defence force 2

1111

BAHRAIN TRIATHLON CLUB B TEAM

1112

Bahrainho

1200

JFA BAHRAIN

1156

RT Mike, Matt and Heidi

1113

Barracuda

1201

Bahrain champions

1157

Rushaid Raiders

1114

Boliox

1202

Khobar Hash

1158

S&A

1115

Chafing the Dream

1203

Latin Drinking Team

1159

Sadiq Madan Team

1116

Champagne

1160

Scorpion Team

1204

Notorious S.R.G. (Shawn Robert Gosia)

1117

Ali, Ahmad & Ruth

1161

SOUTH AFRICAN TRI HARDS

1205

KHK MMA

1118

Charlie's Angels

1162

Southern Sting

1119

Cocorico

1163

Spanish Hockey Pirates

1120

CoMeBacK

1164

SPARKS TEAM

1121

Darraj Team

1165

Spartans

1166

Springbokkies

1167

Tatweer Petroleum A

1168

Tatweer Petroleum B

1169

Team FAT

1170

Team Five

1171

The Hala 3

1172

The Rose and Two Thorns

1173

The Trialots

1174

The Tri-umphants

1175

The Virginians plus One

1122

Desert Dragons

1123

DESERT WARRIORS

1124

Eagle

1125

Fichidindia

1126

Fil-Am TRI/DHL

1127

FRANKO TEAM

1128

Froggies

1129

Gulf Air

1130

Gulf Air Men

1131

Gunners United

1132

House of Prayer Wheels and Banter Society tri-team

1176

Tres-pacito

1177

Tri kuwait

1133

its okay

1178

Tri Navy

1134

James Lynn

1179

Tri Y

1135

Jason and the Caineman

1180

Trials, Tribulations and Glory

1136

Kakas

1181

Triple "M" Team

1137

K'LL'D IT

1182

Triple C

1183

TRT

1184

Two and a half men

1138

Kool Kiwis

1139

LIFESAVERS

1140

Littles-Price

1185

We Are the People Our Parents Warned Us About

1141

Manama team

1186

WeCanTri

1142

Matt and Paul

1187

WMA Team

42

POWERUP | DECEMBER 2017

GROUP

Z BA L L E V E 20 ’S JA Z N E W Y E A R ’S R 20 17 BE M OF DE CE SU ND AY, 31STkheel Ballroom Al Na – 2:00am Doors open at 8:00pm

ir with a glamorous affa this New Year’s Eve z Ball.

Be the first to shimmer in our grand 20’s Jaz era arts tive ora inspired by the dec and o look, as you sway and suit up for a retr ide jazz sensation, ldw Dazzle in your pearls wor the from jazz tunes, live twist to the groovy Electric Swing Circus. ka g the first 30 to boo rendezvous by bein tory bra cele of a breakfast e usiv Complete your incl et 99n view for BD1 tickets for 2.

Luxury Room with sea r’s Eve 20’s Jazz Ball buffet and New Yea ing buffet with etiz an app person inclusive of Price: BD75net per selected beverages. tact +973 17636363 rvations, please con For inquiries and rese

SOFITEL FESTIVE.indd 1

11/14/17 1:13 PM

T R I AT H L O N

THE PRIDE OF THE NATION

With over 1400 participants from across the globe, the Dubai International Triathlon Championship held in the UAE marked a new triumph for HH Shaikh Nasser bin Hamad Al Khalifa, achieiving sixth place overall and second place in his category!

H

is Highness Shaikh Nasser bin Hamad Al Khalifa, Representative of His Majesty the King for Charity Works and Youth Affairs, Chairman of the Supreme Council for Youth and Sports, President of Bahrain Olympic Committee, maintained his momentum in triathlon championships with an impressive time of 03:08:25 hours, proving his His Highness’ readiness for the upcoming IRONMAN 70.3 Middle East Championship Bahrain.

The prestigious event featured three competitions; a 1.5km swimming race, an 80km cycling race, a 10km running race, and at the end of the race, Shaikh Nasser was honoured by members of the Organising Committee for his achievement, to much congratulatory applause.

Commenting after the race, Shaikh Nasser said: “I am very

happy to achieve this positive result in this international championship, which featured a pool of professional and amateur players. There are several factors contributed to this achievement, including the support and backing of His Majesty King Hamad bin Isa Al Khalifa, and His Majesty’s continuous followup to my preparations prior the Championship, which fueled me with enthusiasm.”

“Achieving sixth place overall and second place in my category is a very wonderful result and calls for optimism in the upcoming races after I was able to reach the desired physical and technical readiness.”

His Highness further added: “The participation in this international championship is of great importance due to the presence of many pioneering athletes in it. I was very determined to achieve a good result and to finish in

“Achieving sixth place overall and second place in my category is a very wonderful result and calls for optimism in the upcoming races after I was able to reach the desired physical and technical readiness.”

44

POWERUP | DECEMBER 2017

the shortest time. I tried to spread my efforts throughout the event, and I succeeded in this following my preparations in Bahrain.” His Highness revealed that he lost two minutes in the swimming race, but managed to recover ground in the cycling race.

His Highness Shaikh Nasser stressed that his looking forward to winning gold medal in the IRONMAN 70.3 Middle East Championship Bahrain, “After this achievement, I feel am ready for the IRONMAN 70.3 Middle East Championship Bahrain. I only wait from Bahraini fans to side by me so I can win gold medal,” he added. Moreover, Shaikh Nasser praised the results of the members of the Bahrain Triathlon Team who participated with him at the Dubai International Triathlon Championship.

T R I AT H L O N

POWERUP | DECEMBER 2017

45

FITNESS

Fitness boot camps never go out of style for a good reason: The military-inspired workouts burn serious calories. “Built on three fundamentals of training—cardio, strength, and agility—boot-camp workouts are fun intense at the same time some solo or buddied up. They always challenging working yourself against the clock.

To show a few of what may go on in a boot camp here are some workouts shown and demonstrated.

SIDE BENCH JUMPS

DUMBELL CHEST PRESS

For more information: Mobile No. +973 3322 0035 Instagram: @mustafa2325

46

POWERUP | DECEMBER 2017

FITNESS

t u

SCAPULAR MOVEMENT AND STABILIZATION

t

THE CONTEMPORARY STOTT PILATES EDUCATION METHOD IS A CONTEMPORARY APPROACH TO THE ORIGINAL PILATES METHOD BASED ON MODERN PRINCIPLES OF EXERCISE SCIENCE AND REHABILITATION. UNPARALLELED IN THE INDUSTRY FOR ITS THOROUGHNESS AND QUALITY, IT IS OFFTEN CALLED THE “IVY LEAGUE” OF PILATES EDUCATION, AND IS BOTH A PHILOSOPHY AND METHOD YOU CAN BUILD A CAREER ON.

THE BASIC PRINCIPLES OF STOCK PILATES

There are Five Basic Principles that provide the foundation of STOTT PILATES® and are key to performing the exercises safely and effectively. They show you how to breathe properly and position your body through the exercises. These principles will make you more aware of your ‘core’ and help you get better results from your workout.

The STOTT PILATES Five Basic Principles that follow are accompanied by simple exercises to help illustrate them.

BREATHING

A three-dimensional breath pattern is encouraged, expanding the rib cage in all directions without neglecting anterior, lateral or posterior portions. During exhalation the rib cage closes in and down while the spine flexes slightly. For this reason, an exhale is suggested to accompany and facilitate

48

POWERUP | DECEMBER 2017

spinal flexion. During inhalation, the rib cage opens out and up while the spine extends slightly. Therefore, an inhale is suggested to accompany and facilitate spinal extension.

An exhale may be used during spinal extension in order to maintain abdominal recruitment to stabilize and support the lumbar spine.

In all exercises, the breath and awareness of stabilization should precede the actual movement.

Be aware of scapular stabilization at all times, whether there is movement of the arms and spine or not. Since they lack a direct bony attachment to the rib cage and spine, the scapulae have a great deal of mobility. In making a greater range of motion available to the arms, the scapulae can glide upward, downward, inward and outward, and can also rotate upward or downward.

Through the whole shoulder girdle, a sense of stability, not rigidity, should always be maintained. A sense of width should be maintained across the front and back of the shoulder girdle. The shoulders should not be allowed to overly round forward or squeeze completely together. The scapulae should lie flat on the rib cage and glide across it without coming away from it. Keep in mind that the scapulae will react to movements of the arms and thoracic spine. For example, the scapulae will naturally elevate during overhead arm movements and protract during thoracic flexion.

Be aware that an individual’s neutral placement of the scapulae may be slightly different from their natural resting position.

An ideal working alignment must be established for each individual.

RIB CAGE PLACEMENT

The abdominal wall attaches to the lower ribs. The abdominal muscles must often be recruited to maintain the rib cage and the thoracic spine, in proper alignment. Often the rib cage will tend to lift up in the supine

FITNESS

position or deviate forward in a sitting position, extending the thoracic spine. Pay particular attention while inhaling or elevating the arms. Engagement of the obliques will ensure proper alignment at all times.

When supine in neutral, maintain a sense of the weight of the ribs resting gently on the Mat, neither lifting away nor pushing into the Mat. Emphasize breathing three-dimensionally into the rib cage and abdomen during inhalation.

Allow the two sides of the rib cage to close toward each other during exhalation, softening the back of the rib cage toward the Mat. Avoid overly depressing the rib cage, which will flex the thoracic spine, possibly extending the cervical spine and may deactivate the transversus abdominis.

When flexing, the rib cage will slide toward the pelvis anteriorly. When extending, allow the rib cage to open to facilitate thoracic extension. It is important to not completely relax the abdominals during extension; otherwise a loss of spinal stability will result.

PELVIC PLACEMENT

It is key to emphasize stabilization of the pelvis and lumbar spine both statically and dynamically in all positions and throughout all movements.

The two positions most often used are neutral and imprint. In a neutral position, the natural anteriorly convex curve of the lumbar spine is present. In most cases, when lying supine, the triangle formed by the ASIS and the symphysis pubis should be parallel to the Mat. This is the most stable and optimal shock absorbing position and a good place from which to promote efficient movement patterns.

HEAD AND CERVICAL PLACEMENT

The cervical spine should hold its natural curve with the skull balancing directly above the shoulders when sitting in neutral. This position should also

be maintained when lying on the back. If there is a kyphosis or forward head posture, pads or pillows under the head may be necessary to support the head, and prevent overextension and unnecessary tension in the cervical spine.

In most instances, the cervical spine should continue the line created by the thoracic spine in neutral, or during flexion, extension, lateral flexion and rotation.

Cervical flexion should begin with a slight head nod, referred to as craniovertebral flexion.

Avoid jamming the chin into the chest. There should be enough room between chin and chest to fit a small fist. Once craniovertebral flexion and scapular stabilization are established, the upper torso can be flexed by contracting the abdominals to slide the rib cage toward the pelvis. When flexing the upper torso, focus on creating an even flexion through the thoracic and cervical spine.

When extending the upper torso, focus on creating an even extension through the thoracic and cervical spine. Avoid creating overextension and compression in the cervical area.

STA RTING P O SITION

INHALE

E X HA LE

EXPERIMENTING WITH RIB CAGE PLACEMENT

Start supine, with pelvis and spine neutral. Knees flexed, feet abducted hip-distance apart on the Mat. Arms long by sides, palms down.

Arm Raises Inhale Reach arms to the ceiling, palms facing one another.

Exhale Reach arms overhead, only as far as abdominal connection and contact between the rib cage and Mat can be maintained.

Inhale Reach arms to the ceiling.

Exhale Lower arms down by sides.

THE WARM UP : BRE ATHING

POWERUP | DECEMBER 2017

49

NUTRITION

COACH TIAAN BOTHA CrossFit Level 2 CF Gymnastics

TRAINING FOR MARATHONS WITH SHORT INTENSE WORKOUTS FOR THOSE OF YOU WHO’VE BEEN FOLLOWING MY ARTICLES EACH MONTH, YOU WOULD HAVE NOTICED MY TITLES ARE VERY CONTRADICTORY TO THE NORMAL MIND SET OF THE AVERAGE PERSON. THIS MONTH IS GOING TO BE NO DIFFERENT. SHORT INTENSE WORKOUTS CAN IMPROVE LONG DISTANCE AEROBIC TRAINING. BEAR WITH ME FOR THIS ONE.

L

et’s look at the track events commonly seen at the Olympics.

Let’s take a sprinter and let’s take an endurance runner.

Which would you say is the more muscular athlete? To the non bias individuals, the sprinter would be the more muscular athlete. That’s because Anaerobic training (short, intense and interval training) build muscles and improves performance, where long and consistent aerobic training (long

50

POWERUP | DECEMBER 2017

cardiovascular training) such as ultra running can break down muscles and deplete the body. or the fitness enthusiast, we would want to have a good balance of both training styles, but maybe lean a bit more to the shorter intense training.

Anaerobic training improves the metabolism, breaks down fats for fuel, builds muscles and improves speed, strength, stamina and power, just to name a few.

Now let’s get back to the

title of this article. Training in short intense periods, with some sort of interval training, can actually improve your aerobic capacity if programmed right. Which means we can get all the benefits o good endurance performance with less of the muscle loss we commonly see with only endurance types of training.

By simply training smarter instead of longer, we can have better results in performance for long and short workouts. More time

Q : SHOULD I TRY AND IMPROVE BOTH MY ANAEROBIC AND AEROBIC CAPACITIES? A : YES. Q : CAN I DO IT BY MAINLY FOCUSING ON MY SHORTER, MORE INTENSE WORKOUTS? A : YES Q : CAN I TRAIN FOR A MARATHON BY JOINING MY LOCAL CROSSFIT BOX (LIKE CROSSFIT BLACKSMITH)?

A : DEFINITELY YES e ficient and less time spent on the road or bike means better results and more time to do the other things we love.

NOW OPEN IN SEEF MALL MANAMA, BAHRAIN +973 1330 9898

FOR MORE INFORMATION 98 Coast Av. @98coastav_mena /98CoastAv.MENA

CYCLING

SOLVING THE DIET DILEMMA Registered Sports Dietician, Laura Martinelli, is responsible for the nutrition, hydration and supplementation of Team Bahrain Merida. An expert in cycling and endurance sports in general, she shows us the importance of maintaining a great diet.

L

aura Martinelli graduated with honours in Dietetics at Padua University in Italy and then majored in sports nutrition in England, achieving a MSc in Sport & Exercise Nutrition at Leeds Metropolitan University.

Since 2010 Laura has been working with athletes from different sports fields to prepare national and international level races, and in 2013 she has been a lecturer in Sports Nutrition and Physiology at School of Sports Nutrition and Supplements (located in Padua).

During the triennium 2014-2016 she dedicated her work as team sports dietician for the Swiss World Tour IAM Cycling team, where she was responsible for the nourishment of the riders, during the training camps and at the race. Now she does the same job for none other than the renowned Team Bahrain Merida.

With your experience in working with Team Bahrain Merida, what are some advices you have given them over the year that they have applied into their lifestyle, and has greatly benefitted them in their career?

In my opinion one of the most important tip is not to “underestimate” carbohydrates: I mean, many athletes radically reduce carbohydrates in their diet in order to lose fat mass or gain muscular mass, not taking into account that carbs allow protein to be used properly. Only if I ingest a correct amount of carbohydrates my dietary protein

52

POWERUP | DECEMBER 2017

will completely be used to build muscles, otherwise protein will be wasted to produce energy instead of missing carbs.

Of course, not everyone has a standard body type. What are important things to highlight before taking on any diet or nutrition plan?

Surely as baseline assessment, it’s fundamental to check one’s body composition, in order to evaluate the percentage of fat mass, muscular mass and analyse the hydration status, and so understand what the weight is made up of.

Based on your work on the main roles of sports nutrition, can you

CYCLING | NUTRITION

DIETARY HABITS OVER DIETING

highlight the importance of this and its benefits?

Sports Nutrition is an early science which is progressively establishing itself in the international scientific scene, thanks to studies and evidences proving its efficiency on improving sports performance.

But if the latter surely represents athlete’s main target, the benefits of correct sports nutrition are several: to achieve an optimal body composition, to improve sleep quality, to maximize training stimulus, to improve athlete’s mood and reduce psychological stress, to promote recovery process and finally to optimize race-day performance.

There is a common myth with diet practitioners or people who want to speed up the process in weight loss, in that they refuse to have any other intake apart from greens and legumes. What truly makes up a well-

balanced diet?

A tailored nutritional plan prepared by an qualified nutritionist, who can give indications not only to gradually lose weight but also to maintain the results on a long-term perspective.

What are some beneficial foods/ drinks that you would recommend to triathletes? How will this aid them?

In sports nutrition field there are several functional foods. In particular for triathletes I would recommend the consumption of nitrate-rich vegetables (and their juices) as beetroot, celery, lettuce, rockets, spinaches, cabbage, endive, leek and carrots.

From a sports perspective, it has been shown that nitrate supplementation can reduce the oxygen cost of submaximal exercise and can, in some circumstances, enhance exercise tolerance and performance.

In other words, dietary nitrate can change muscle efficiency,

lowering oxygen cost of exercise and therefore making athletes more “economical” during effort.

The performance benefits are particularly seen during all-out exercise lasting 5-30 minutes.

What words of advice on nutrition and diet would you like to share for the athletes this year who will be participating in the IRONMAN 70.3 Middle East Championship?

Keep your fluid intake as high as possible.

Roughly one third of the athletic population doesn’t drink enough throughout the exercise. If you’ll start the race well hydrated and you’ll train your gut to manage high fluid contents during the effort, this will give you a good advantage during the race. Moreover, try not to drink plain water but water + carbohydrates and electrolytes, so that you’ll fulfil both fluid and energy requirements.

A sentence I like to say to the riders is that they don’t have to diet, they have to eat. In other words, they don’t have to change their diet just for a short period but they have to change their dietary habits for longer.

The same concept can be applied to diets for losing weight and getting fitter, by starting from these simple advices: Eat at least 5 times per day (breakfast, snack, lunch, 1-2 snacks, dinner); Drink more than usual throughout the all day; Start your meal with a portion of seasonal vegetables, using as less extra-virgin olive oil as possible; Eat nuts and sweet only sometimes, preferably at breakfast; Eat more carbohydraterich food at lunch and more protein-rich food at dinner.

POWERUP | DECEMBER 2017

53

MIXED MARTIAL ARTS

BRAVE 9 THE KINGDOM OF CHAMPIONS Brave 9: The Kingdom of Champions lived up to its hype after the stacked event that featured, highlight-filled fight after the another. The Khalifa Sports City Arena was the stage for the greatest-ever card in Middle East MMA history. Brave 9: The Kingdom of Champions was studded with 10 Knockouts in 15 bouts, as Stephen Loman and Ottman Azaitar took home the first-ever Bantamweight and Lightweight world titles.

54

POWERUP | DECEMBER 2017

MIXED MARTIAL ARTS

BRAVE 9: THE KINGDOM OF CHAMPIONS RESULTS MAIN CARD: LIGHTWEIGHT TITLE FIGHT: OTTMAN AZAITAR DEF. ALEJANDRO MARTÍNEZ BY TKO - ROUND 3 BANTAMWEIGHT TITLE FIGHT: STEPHEN LOMAN DEF. GURDARSHAN MANGAT BY TKO - ROUND 1 WELTERWEIGHT: JARRAH AL SELAWE DEF. CARL BOOTH BY UNANIMOUS DECISION LIGHTWEIGHT: ALAN OMER DEF. GESIAS CAVALCANTE BY TKO - ROUND 3 LIGHTWEIGHT: ABDUL-KAREEM AL-SELWADY DEF. ERICK “ÍNDIO BRABO” BY TKO - ROUND 2 WELTERWEIGHT: MOHAMMAD FAKHREDDINE AND TAHAR HADBI ENDED IN NO CONTEST (ACCIDENTAL LOW BLOW) BANTAMWEIGHT: HAMZA KOOHEJI DEF. MOHAMMAD FARHAD BY UNANIMOUS DECISION PRELIMINARY CARD: BANTAMWEIGHT: FELIPE EFRAIN DEF. NAWRAS ABZAKH BY TKO - ROUND 1 LIGHTWEIGHT: AHMED AMIR DEF. ERIK CARLSSON BY SPLIT DECISION BANTAMWEIGHT: FRANS MLAMBO DEF. MICHAEL DEIGA-SCHECK BY TKO - ROUND 1 MIDDLEWEIGHT: IKRAM ALISKEROV DEF. JEREMY SMITH BY TKO - ROUND 1 CATCHWEIGHT: HARDEEP RAI DEF. SAM PATTERSON BY TKO - ROUND 1 LIGHTWEIGHT: CHARLIE LEARY DEF. DANIELE SCATIZZI BY TKO - ROUND 3 BANTAMWEIGHT: JALAL AL DAAJA DEF. JEREMY PACATIW BY TKO - ROUND 1 STRAWWEIGHT: HAIDER FARMAN DEF. ATIF MOHAMMED BY UNANIMOUS DECISION

Their TKO’s over Gurdarshan Mangat and Alejandro “Pato” Martínez were the culmination of a show filled with finishes from top to bottom. Also on the main card, two of Brave’s top fighters tasted defeat as Carl Booth was dominated on the wrestling department by Jarrah Al-Selawe on their rematch and MMA pioneer Gesias Cavalcante was stopped on the third round after a valiant effort against former UFC fighter Alan Omer.

Mohammad Fakhreddine and Tahar Hadbi didn’t quite settle their rivalry as their backand-forth scrap ended in a No Contest after Hadbi accidentally hit “The Latest” with a low blow. In the preliminary card, five out of eight bouts ended in first-round knockouts as Felipe Efrain’s flying knee KO of Nawras Abzakh rounded things off and brought the only victory for Brazilian MMA, who was represented by four fighters, after Lucas Mineiro was forced to pull out of his title fight against Elias Boudegzdame after missing weight by four kilograms.

Gurdarshan Mangat and Stephen Loman were both coming off two wins for Brave

Combat Federation and they were looking to make history by becoming the first ever Bantamweight champion and one of the first winners of three promotional bouts. Loman started off showing quick hands, but Mangat was pounding away with low kicks. However, the Filipino was a step ahead in the striking department and dropped St. Lion twice, forcing the referee to step in. “The Sniper” became the first-ever Filipino Brave world champion with an amazing TKO in the first round.

In what was dubbed a clash of styles, the striking prowess of The Bulldozer ended up prevailing over the pressure grappling of Martínez. Azaitar showed his heavy hands, but was also able to showcase improved defensive wrestling and jiu-jitsu as “Pato” made him work throughout the fight to keep things standing.

After dazing the Mexican twice in the first two rounds, Azaitar finally closed the show with an amazing front kick to the body that dropped Martínez and made him tap out due to strikes. It was a picture-perfect ending for the Moroccan, who stays undefeated and is now 3-0 with Brave Combat Federation.

POWERUP | DECEMBER 2017

55

REV UP

REV UP

Get the latest from the leading source of breaking car news. PowerUp covers everything from the hottest new car launches to the latest in-car gadgets and many more!

HYUNDAI CONSISTENTLY RANKED AMONG WORLD’S TOPVALUED BRANDS Hyundai has maintained its position as one of the world’s 40 most valuable brands for the third year in a row, according to the latest Best Global Brands report from respected international consultancy Interbrand.

The carmaker retained its place as the world’s 35th most valuable brand and sixth most valuable automotive brand, despite challenging conditions in many global markets.

Interbrand’s rankings are calculated using companies financial balance sheets combined with marketing activities, while also re ecting each brand s potential profit The analysis assessed Hyundai’s brand value as growing to US $13.2 billion for 2017 a 5.1% increase on the previous year.

The ranking comes after Hyundai sold 4.86 million units annually worldwide, and places the Hyundai name above Audi, Nissan, Volkswagen, and Porsche.

This follows a period of exponential growth for South Korea’s leading automotive manufacturer that has seen a fourfold increase in brand value since 2005, rising from US $3.5 billion to its current record value.

“Hyundai Motor aims to be a lifestyle brand rather than simply an automotive brand, so we are building on our ‘Modern Premium’ brand direction and moving into new automotive spaces that allow people to experience our brand value at every touchpoint,” said Wonhong Cho, Chief arketing ficer at yundai otor Company.

56

POWERUP | DECEMBER 2017

FIVE-STAR EURO NCAP SAFETY RATING FOR RANGE ROVER VELAR The Range Rover Velar has achieved a five star Euro NCAP rating, confirming one o the world’s most desirable luxury SUVs as among the safest too.

The fourth member of the Range Rover family scored 93 per cent for

adult occupant protection, 85 per cent for child occupant protection and 74 per cent for pedestrian protection.

Velar features a comprehensive suite of safety systems, including Autonomous Emergency Braking with Pedestrian Detection. The advanced technology can detect a collision risk with cars or pedestrians in the road ahead and automatically apply the brakes. The system was awarded a maximum six marks in the Pedestrian detection tests

by Euro NCAP’s testers.

Nick Rogers, Executive Director, Product Engineering, Jaguar Land Rover, said: “The light, stiff and exceptionally strong aluminium intensive body provides the foundation or a five star uro score. Allied to pioneering suspension technology and a comprehensive range of driver assistance systems, the new Range Rover Velar is not just one of the most beautiful SUVs in the world – it’s also one of the safest.”

REV UP

THE NEW ARRIZO 3, ARRIZO 5, AND TIGGO 3 Chery is celebrating its 20th anniversary this year, and otor ity, one o the first hery dealers in the GCC, is celebrating 10 years with Chery in Bahrain.

The new generation of Chery products: Arrizo 5, Arrizo 3 and Tiggo 3, these are the product line’s innovative technology content and benefits a ety five stars sa ety standards achievement.

Performance: High power and torque, low uel consumption and emissions, and e ficient and quiet engines.

Comfort: Environmentally friendly materials, quiet and spacious cabin, high performance A/C, active suspension system, ISO FIX children seat and safety lock and many other novelties.

The new Arrizo 3 (B segment sedan) and Arizzo 5 (C segment sedan) are both powered with a 1.5Lit. high performance and low consumption engine and available with automatic transmission and CVT gearboxes.

The Arrizo 5 in its luxury version includes a push-button-start, cruise control, automatic climate control, electric sunroof, leather seats and multifunctional steering wheel, among many other options.

The new Tiggo 3, 2.0 Lit, 137 HP, combines style, technology, quality, reliability and safety all in one, and is considered the best seller urban SUV in the Chery range, worldwide and in Bahrain.

EURO MOTORS JAGUAR LAND ROVER LAUNCHED AN INNOVATIVE AFTER SALES CAMPAIGN Euro motors, the exclusive importer and distributor for luxury automotive manufacturer Jaguar and Land Rover in the Kingdom of Bahrain, reciprocates customer loyalty by announcing the launch of a unique After Sales service campaign that will run until 31st December, 2017.

The campaign offers customers owning a 2013 to 2017 model Range Rover or Range Rover Sport incredible discounts and complimentary services as an initiative to reward them. Under the campaign, customers will be offered a free Vehicle Health Check along with a complimentary Brake Check. Should a customer require any servicing for the brakes they will be offered an incredible 45% discount over 45 days on all brake parts and labour charges.

During the 45 day campaign, customers will also be given the opportunity to avail a 25% discount on parts and 10% discount on labour charges for any further servicing, repair and maintenance that will be required during their visit to the service centre. Consistently striving to provide the best in customer service, Euro Motors Jaguar Land Rover will also be providing complimentary valet and drop off services along with special prices on all branded goods.

Euro Motors Jaguar Land Rover recently appointed a new After Sales Manager, Mr. Martin Pointon, strengthening the professional team at the dealership. With a wealth of experience and a strong After Sales managerial background, Mr. Pointon has made an instant impact by making significant improvements to many aspects of the services offered at Euro Motors Jaguar Land Rover.

Speaking on the campaign, Mr. Martin Pointon, the After Sales Manager of Euro Motors Jaguar Land Rover, said: “After Sales services play a pivotal role in strengthening the bond with our loyal customers. At Euro Motors Jaguar Land Rover we are dedicated to constantly coming up with new and innovative ideas that directly benefit our customers and the introduction of such an innovative campaign is in line with that philosophy.

To show our appreciation to our valued customers and to deliver the highest standards of service, we have launched a campaign that offers various discounts and complimentary services. Taking it a step further this year, Euro Motors Jaguar Land Rover will also be o ering customers who benefit from the campaign complimentary Land Rover Experience Centre vouchers,”.

POWERUP | DECEMBER 2017

57

MOTORING

VICTORIES FOR THE WEC SUPPORT SERIES NOT JUST THE WEC WAS PACKED WITH HIGH OCTANE EXCITEMENT, BUT THE ACTION WAS INTENSE AND HOTLY CONTESTED IN THE THREE SUPPORTING SERIES - THE WORLD SERIES FORMULA V8 3.5, THE MRF CHALLENGE AND THE PORSCHE GT3 CUP CHALLENGE MIDDLE EAST, RESPECTIVELY.

T

he World Series Formula V8 3.5 was holding the final round of its 2017 campaign, while the MRF and Porsche GT3 Cup were each staging their season-openers.

Rene Binder, Julien Falchero, Rinus van Kalmthout and Tom Oliphant were all victorious in their respective championships, held in support of the FIA WEC Bapco 6 Hours of Bahrain.

Binder races to season-ending sprint in Formula V8

58

POWERUP | DECEMBER 2017

Rene Binder was winner of the season-ending race of the World Series Formula V8 3.5 2017.

Starting from pole, Binder did well to hold on to his lead until the chequered ag, despite the tough challenge of newly crowned world champion and race one winner Pietro Fittipaldi who finished seconds behind.

Ace rookie Tatiana Calderon claimed third 13.573s back, and they completed the podium for the last time this season.

With his title-winning performance this weekend,

Fittipaldi, who is the grandson of two-time Formula 1 World Champion Emerson Fittipaldi, will have a chance to test the 919 Hybrid of WEC champions Porsche.

Falchero and van Kalmthout share race wins in MRF French GP3 driver Julien alchero won his first race of the MRF Challenge in Bahrain when he got past Rinus van Kalmthout in the final race o round one today. Van Kalmthout had earlier dominated race three, winning ahead of championship leader Felipe

Drugovich and Falchero.

In the opening race of the day, van Kalmthout made the perfect getaway to lead into the first corner with Drugovich holding off Falchero. Behind them Alex Karkosik managed to pass Dylan Young as Martono lost places. Van Kalmthout pulled away with Drugovich and Falchero locked in battle.

He was not troubled and crossed the finish line more than eight seconds ahead.

Falchero came alongside Drugovich but was unable to pass the Brazilian and had to settle for third.

The final race o the

MOTORING

weekend once again saw van Kalmthout having the perfect start, with Falchero slotting into second ahead of Drugovich. Drugovich passed Falchero only to be repassed by the Frenchman. The Safety Car was called out when oung hit n vist in the first corner.

At the restart, Falchero passed van Kalmthout with a great move into the first corner. On lap four, Martono passed Drugovich for third place and closed in on the leaders.

Harri Jones and Michael Amendola collided on lap seven, which brought out the Safety Car for the second time. Van Kalmthout tried to get past Falchero at the restart only for Martono to get past in the first corner Van Kalmthout fought back and got past Martono at turn four. Falchero held on to take his first win in the championship ahead of van Kalmthout and Martono.

Oliphant takes race two win in Porsche GT3 Cup

fine victory in race two o the season-opening round of the Porsche GT3 Cup Challenge Middle East, held as part of the FIA WEC Bapco 6 Hours of Bahrain.

The Briton snatched away the lead from pole-sitter Zaid Ashkanani and did well to hold on until the chequered ag liphant triumphed just 0.527 seconds ahead of Ashkanani, who was 1.636s in front of third-place Al Faisal Al Zubair.

Each of the top three overall were also the leaders in the Gold class.

Team Bahrain’s Shaikh Isa bin Salman Al Khalifa was the winner in the Silver category, finishing the race sixth overall 13.252s behind the victor, while Khalid Al ahaibi clinched first place in the ron e class, finishing 22.612s off the winner’s pace.

Team Bahrain’s other driver, Shaikh Ali bin Mohammed Al Khalifa, was the Bronze category’s runnerup, completing the race 33.697s behind Oliphant.

Tom Oliphant clinched a

POWERUP | DECEMBER 2017

59

HEALTH& WELLNESS

WELLNESS

THE POST-IRONMAN BLUES You’ve just spent months training hard and building up your resilience, toning muscles and increasing your endurance stamina to reach a critical point; The ‘big’ day. So you start with the swim, get on your bike and finish with a run, all the time pushing physically hard, pushing your mind even harder. It’s an obvious fact, really. A few days after the finish, you’re likely to feel ‘down’, deflated, lacking in purpose…

T

he desire to win - the motivation has been built up over tough months of training. It’s been a long hard road: a time of anxiety, physical stress and ultimately of euphoria, when you cross that line after some gruelling 70.3 miles.

But what now? All that determination, focused on a single goal, is behind you. The single-minded vision lies in the past. Where do you go from here? On what do you focus?

There’s something missing in your life. An ache that you can’t explain. Sadness, like you have lost your best friend. Boredom sets in easily and you lack direction, purpose… the goal is behind you.

Many who compete suffer from ‘post-event blues’, It’s perfectly normal to feel low after an Ironman. Setting further goals is fine but avoid jumping

straight back in demanding training for a while.

LISTEN TO YOUR MIND AND BODY Sleep in and don’t feel guilty, because this is part of your reward. Enjoy not having a target to aim for. You are a human being, not a machine, so you need time to charge up your batteries. Invest your time in other parts of your life to improve and simplify your lifestyle. There’s more to life than just training - time to catch up on things you have not been doing. meet up with friends and family - socialize late into the evening. stretch, rather than train for strength or endurance.

Look after the body that has looked after you so well, for so long. It’s time to pamper the machine and this will help relax your mind as well. Go on; reward yourself with a massage or two….

BOOK A FEW OSTEOPATHY SESSIONS Osteopathy is a form of drug-free non-invasive manual medicine that focuses on total body health by treating and strengthening the musculoskeletal framework, which includes the joints, muscles and spine. Its aim is to positively affect the body’s nervous, circulatory and lymphatic systems. This therapy is a unique whole body approach to health care. Osteopaths do not simply concentrate on treating a problem area, but use manual techniques to balance all the systems of the body, to provide overall good health and wellbeing. As a tool to recovery after hard physical exertion, osteopathy can help overcome specific problem areas by treating surrounding tissues, structures and ligaments.

PHYSIOTHERAPY IS USEFUL AS WELL Through concentration on specific joint or ligament strains using hands-on manipulation and/or taping of muscles to assist with support while the area recovers from the stress that has been imposed upon it.

Take time out to re-balance both your body and mind, because this will allow you to beat the ‘post Ironman blues’ more quickly, ready to embark on your next physical and mental challenge!

For more information: Back on the Move Osteopathy Tel. +973 77 300 600 Mob. +973 3919 7480 Email: hello@backonthemove.com

POWERUP | NOVEMBER 2017

61

GROOMING

EATING FOR BEAUTY I TELL MY CLIENTS THAT WHAT THEY PUT IN THEIR MOUTHS IS AS IMPORTANT AS THE PRODUCTS THEY APPLY ON THEIR SKIN. FOOD GETS DIGESTED AND BROKEN DOWN INTO VITAMINS, MINERALS AND AMINO ACIDS THAT YOUR BODY CAN USE TO BUILD HEALTHY SKIN. IF YOU CRASH DIET OR EAT HIGHLY PROCESSED FOODS, YOUR SKIN WON’T BE AS STRONG AND SUPPLE AS IT COULD BE. PUT POMEGRANATE ON YOUR LIST When applied topically, this antioxidant-rich fruit may help skin create more collagen, while speeding healing.

For example, if you don’t eat enough protein, you are depriving your skin of the amino acids that go into making collagen (which makes your skin strong) and elastic tissue (which makes it supple).

TRY WALNUTS Looking to add Omega-3 fatty acids to your diet but not a fan of fish? Walnuts are a rich source of Omega-3s, which help put a shine in your hair and aid in making skin smoother and younger looking.

Add these foods to your daily food for natural radiance. Who hasn’t ever aired a complaint about their appearance: wrinkles, puffy eyes, sleepdeprived? Go ahead, insert your issue here. Here’s the good news: a solution may be in what you add to your grocery cart. Try these beauty foods for a natural glow and radiance from your smile to your skin.

BUILD BETTER SKIN WITH BEANS Another protein source, legumes help repair cells that have suffered free radical damage. During digestion, protein breaks down into amino acids, the building blocks of cells. Amino acids help to speed the repair and regeneration of skin cells and collagen.

ESSENTIAL FOODS FOR BEAUTIFUL SKIN AVOCADOS ARE NOT JUST FOR EATING! A good source of biotin, avocados help to prevent dry skin and brittle hair and nails.

When applied topically, they can hydrate parched skin. Create a moisturizing mask. Pit the fruit, puree the pulp, and pat it on your face. The oil acts as an emollient. It also contains beneficial vitamin E. SIP YOUR WAY TO HEALTHY SKIN Green tea is high on the list of skin-friendly beverages thanks to its impressive storehouse of polyphenols. Aim for four cups throughout your day.

OVERWEIGHT OR OBESE exercisers burned off three more pounds and 7 percent more belly

62

POWERUP | DECEMBER 2017

MAKE SURE YOU’RE NOT NEGLECTING THE REST OF YOUR DIET You also need to make sure you’re getting enough carbohydrates and protein! fat when they drank green tea instead of another beverage with the same calories.

REACH FOR TOMATOES A German study found that lycopene-rich tomato paste helped participants prevent sunburn when they combined it with olive oil, daily for ten weeks. Besides being a great source of the antioxidant lycopene, tomatoes are

considered a high-carotenoid fruit. These nutrients may help slow down cellular damage from free radicals.

CRACK OPEN SOME EGGS Protein helps repair cells that have suffered free radical damage. Eggs, a complete source of protein, also contain biotin, an essential vitamin that protects against dry skin.

LASTLY, WATER IS THE SECRET TO THEM ALL Drink tons and tons of water as it glows up your body and face, and the hydration will help flush out toxins.

For More Information: Samar Al Hiddimua Mobile +973 33340666 Instagram: @samaralhiddimua

NEW YEAR

NEW RESOLUTIONS

Special offer for your New Year Resolutions!

Get 20% off on either our 1 month or 1 year package.

Buy now in December and activate anytime in January 2018

Pure Yoga + Cycle

WWW.PYCBH.COM - 3399 2236 info@pycbh.com - @PYCBH Hamala, Bahrain

BSB ACADEMIES EXPLORE LEARN GROW

REGISTRATION BEGINS! Sports Academy

Creative Academy

Basketball Football Gymnastics Tennis Swimming Fit Kids Taekwondo

Minecraft Animation Art Quran Arabic Knitting

Performing Arts Academy Dance Drama

Music

Piano Ukelele Drums Guitar

Learning Academy

English Mathematics

*Registration for Term 2 begins on Sunday, 26th November, 2017 ACADEMIES RECEPTION TIMINGS Sunday to Wednesday - 07:30 to 17:30 Thursday - 07:30 to 15:30 Saturday - 08:00 to 14:00 Academies: +973 1761 0943/73 academies@thebsbh.com HR: hrcv@thebsbh.com

Admissions: +973 1761 0944 admissions@thebsbh.com www.britishschoolbahrain.com

BritishSchoolBahrain British School of Bahrain Thebsbh

Lor

NUTRITION

TO DO IT OR DIET

HAWRA ALRADHI

Sports Nutritionist

Sport nutrition is a science concerned with the understanding of the body’s use of proper nutrients at athletic competition and the need for nutritional supplements to enhance the performance among athletes.

It is also concerned with the psychological or psychiatric dimension of sports nutrition that is related to eating and other mental disorders among athletes.

A

healthy life style is as important as following a healthy diet.

Without an organized lifestyle a person cannot benefit from that diet plan so easily. It all depends on organizing yourself and your choices. From what to buy from grocery, to how you prepare your food while also depending a great deal on your physical activity level.

How you choose to introduce all of these organized healthy changes in to your life is what guarantees your success.

Nourishing ourselves does not depend on eating less or just a certain type of food. It depends on planned principles to reach a balance point.

The Keys to A Well-Balanced Diet The main balance principle is in the selection.

A balanced meal plan could never succeed

64

POWERUP | DECEMBER 2017

without choosing from a variety of different foods from the five main food groups.

1

Have 5 portions per day from the fruits and veggies group to feed your vitamin and mineral requirements.

Add starchy food for more energy, fibres and some vitamins as well. Choosing them right such as having wholegrain, or wholemeal varieties of food, like brown rice, wholewheat pasta and brown wholemeal or higher fibre white bread is a smart move to cut on refined and filled with simple sugar choices.

2

3

Milk and dairy food are a good source of proteins and calcium.

To enjoy their healthy benefits without consuming too much fat, it is better to go for

products which are less in fat percentage and less sugar content.

With protein sources (plant and animal-based), you have to go for lean cuts meat, skinnless chicken and twice a week fatty fish. Don’t forget the nuts!

Always stick to your portions for they are truly a good source of fibre but also high in fat. This category also includes eggs , beans and pulses.

4

Oil, fat and spreads: Always remember to buy the unsaturated type of fat and spreads to maintain a healthy cholesterol level and a healthy heart.

5

Calorie control ; balancing your diet is balancing your calories to get healthier in the right way

NUTRITION

SOME KEY NUTRIENTS FOR ATHLETES TO APPLY TO THEIR TRAINING Getting all the nutrients you need if you are an athlete is as important as if you are a regular person but, with a focus on some that can guarantee your safety and endurance.

The top most important nutrients for athletes through the latest in nutritional-medical studies and trials are:

IRON: To improve the muscle

and transport more oxygen to it for more power and better performance.

CALCIUM: It’s not just for healthy bones, but it are considered as an electrolyte, which aids muscle and blood vessel contraction for more safety in performance.

VITAMIN B12:

Is related to energy supplying via breaking down the proteins and fats. Also, it can fight the fatigue symptoms by helping the formation of new red blood cells, which supply oxygen through the body.

MAGNESIUM:

It plays an important role in energy metabolism to improve your performance.

VITAMIN D: Can boost your mood and increase your power, as well as making you feel less fatigued after exercising.

NO SUCH THING AS A “PERFECT DIET” The diet that is correctly prepared for a person is personalized and does not suit just anyone else. Always personalize your diet to suit your caloric need; make it your signature. There is no such thing as perfect diet for everyone

REAL FOOD OVER SUPPLEMENTS You could never replace real food with pills and powder. Eat real food to get all you need and you can use only supplements to compensate for what you lack.

REAL EFFORT MEANS LIFE TIME RESULTS -

You have to truly commit to a healthy lifestyle if you want to maintain the results. Following a plan for few months and quitting later on will only get you in the yo-yo dieting cycle.

For more information: Hawra Al Radhi Nutritional Consultation and Health Awareness @mrs.nutritionist

POWERUP | NOVEMBER 2017

65

FITNESS

FITNESS OR PHENOMENON? that would like to attend, enjoy a great workout, have fun with their friends and contribute to a charitable cause at the same time, with the proceeds towards Think Pink Bahrain and Smile of Bahrain.

Zumba has become a worldwide trend due to the variety of fun classes it offers to all age groups including STRONG by Zumba, Zumba Step, Zumba Toning, Aqua Zumba, Zumba Gold, Zumba Kids and many more.

Many people who have been looking to take their workout up a notch tend to join Zumba classes to break their usual routine. The ANNUAL ZUMBATHON is a fitness-party with a contagious blend of Latin & International rhythms that provides a fun and effective workout to a global community, either at home or in the gym.

WHO IS WELCOME TO ZUMBA?

FOR THE NEWCOMERS Zumba is all about enjoying an unconventional workout that involves dance moves where participants groove to the beats of Salsa, Flamenco, and Merengue music. Students practicing in a Zumba class for the first time can catch up very quickly especially if they are being taught by a good instructor. New participants may receive smallscale steps rehearsals before some longer dances, but in most cases, first-timers can simply jump right into a class and follow along with the instructor.

THE BAHRAIN ANNUAL ZUMBATHON 2017 This event has been chosen as a fundraiser to contribute in raising the awareness of health and fitness in the Kingdom. The Zumbathon welcomes all women

66

POWERUP | DECEMBER 2017

Everyone is encouraged to participate in The Bahrain Annual Zumbathon 2017 event on the 29th of November to contribute in raising awareness of health and fitness in the Kingdom. Other than enjoying two hours of fitness with our Zumba Education Specialists, Sandra Harnes and Ecem Ozcan, participants will also get the chance to enter the raffle draw to win valuable prizes at the end of the night. In addition, a fun after party by Bahrain’s very own artists, Khalid Fouad and Jackson, will be held. A selection of refreshments and an assortment of canapÊs will be available at the event along with a number of vendors. The best part? All proceeds will be donated to two local charities, Think Pink Bahrain and Smile of Bahrain.

In the warm In the setting warmof setting our of our unique european unique european style cafes, style cafes, surrounded surrounded by the welcoming by the welcoming tones of wood tonesand of wood brassand brass and in the and comfort in the of comfort leather, of leather, you can trust you can dome trust to dome to deliver adeliver consistently a consistently great experience, great experience, anytime of anytime the day. of the day.

Dome offers Dome consistency offers consistency & & reliability reliability in a traditional in a traditional atmosphere atmosphere rich withrich with europeaneuropean charm. charm. providingproviding high quality highof quality of food & beverages food & beverages at at great value, great value, you will ďŹ nd you will comfort ďŹ nd comfort in our menu. in our menu.

NUTRITION

CRUCIAL POST-TRIAT HLON CA R E Age-group triathletes will often be training just as much and as hard as the elites – but with the additional pressures of work and running a busy life on top. Therefore, both after training and racing, effective recovery is essential.

R

ecovery nutrition is one of the most important factors in your triathlon training plan. What you eat and when after a training session is crucial. This is because your recovery is when all the adaptations to training occur, and not taking in enough nutrients will negatively affect how you adapt.

Additionally, if you are training more than once in a day, and training hard on consecutive days, you need to make sure you replace the energy used in preparation for the next session. Making sure your recovery nutrition is spot-on will also be beneficial for your immune function and help you avoid succumbing to colds.

68

POWERUP | DECEMBER 2017

CARBOHYDRATES In the past, athletes have been advised to take large amounts of easily-absorbed carbohydrate immediately after exercise.

However, this high carb argument is based on an assumption the athlete has depleted the glycogen stores and that repletion is critical for the next session. If an athlete is doing something like an Olympicdistance race there’s a good chance that they will be depleted afterwards, and a high carb intake could be a good idea. However, if they’re not training again for three days or so, then that’s plenty of time for the glycogen stores to gradually replenish without going crazy post-session.

NUTRITION

Food Portions Providing 50 g of Carbohydrate SITUATION

RECOMMENDED CARBOHYDRATE INTAKE

CEREAL Wheat biscuit cereal (e.g. Weet Bix)

60g (5 biscuits)

'Light' breakfast cereal (e.g. Cornflakes)

60 g (2 cups)

'Muesli' flake breakfast cereal

65 g (1-1.5 cups)

Toasted muesli

90 g (1 cup)

Porridge - made with milk

350 g (1.3 cups)

Porridge - made with water

550 g (2.5 cups)

Rolled oats

90 g (1 cup)

Bread

100 g (4 slices white or 3 thick wholegrain)

Bread rolls

110 g (1 large or 2 medium)

Pita and lebanese bread

100 g (2 pita)

Chapati

150 g (2.5)

English muffin

120 g (2 full muffins)

Crumpet

2.5

Muesli bar

2.5

Rice cakes

6 thick or 10 thin

Crispbreads and dry biscuits

6 large or 15 small

Fruit filled biscuits

5

Plain sweet biscuits

8-10

Cream filled/chocolate biscuits

6

Cakestyle muffin

115 g (1 large or 2 medium)

SITUATION

RECOMMENDED CARBOHYDRATE INTAKE

Pancakes

150 g (2 medium)

Scones

125 g (3 medium)

Daily refuelling needs for training programs less than 60-90 min per day or low intensity exercise

Daily intake of 5-7 g/kg BM

Iced fruit bun

105 g (1.5)

Croissant

Daily refuelling for training programs greater than 90-120 min per day

Daily intake of 7-10 g/ kg BM

149 g (1.5 large or 2 medium)

Rice, boiled

180g (1 cup)

Daily refuelling for athletes undertaking extreme exercise program - 6-8 hours per day (cycling tour)

Daily intake of 10-12+ g/ kg BM

Pasta or noodles, boiled

200 g (1.3 cups)

Canned spaghetti

440 g (large can)

Carbohydrate loading for endurance and ultra-endurance events

Daily intake of 7-10 g/ kg BM

Pre-event meal

Meal eaten 1-4 hours precompetition 1-4 g/kg BM

Carbohydrate intake during training sessions and competition events greater than 1 hour

1 g/min or 30-60 g/hour

Rapid recovery after training session or multi-day competition, especially when there is less than 8 h until next session

Intake of 1-1.5 g/kg BM for every hour in the early stages of recovery after exercise, contributing to a total intake of 6-10 g/kg BM over 24 hours

MIXED DISHES Pizza

200 g (medium -1/4 thick or 1/3 thin)

Hamburgers

1.3 Big Macs

Lasagne

400 g serve

Fried rice

200 g (1.3 cups)

When we consider recovery we need to think about what we’re trying to achieve. Most triathletes think about ‘metabolic recovery’ – energy and carbs – which is to restore glycogen levels. However, we should be more interested in the functional recovery of an athlete, in getting them back to a physiological state that means they can race or train again.

POWERUP | DECEMBER 2017

69

FASHION

&

GEARS

FA S H I O N A N D G E A R S

PERFORMANCE AND PERFECTION If you thought Garmin couldn’t innovate better, they aim to prove you wrong. Featuring the latest gadgets in their advanced repertoire, triathletes would not want to miss out on these beauties.

Edge® 1030 Ultimate GPS Bike Computer with Navigation and Connected Features 3.5” bike computer with comprehensive navigation, performance and cycling awareness features Trendline™ popularity routing uses billions of miles of Garmin Connect™ ride data to show the best on- and off-road routes Preloaded Garmin Cycle Map provides turn-by-turn directions and new navigation alerts

Forerunner® 935 Premium GPS Running/Triathlon Watch with Wrist-based Heart Rate¹ Offers advanced running and multisport features in a comfortable watch you can wear all day, and it only weighs 49 grams Provides elevation changes with a built-in barometer; altimeter and electronic compass help you keep your bearings Evaluates your training status to indicate if you’re undertraining or overdoing it and offers additional performance monitoring features Provides advanced dynamics² for running, cycling and swimming, including ground contact time balance, stride length and more Battery life: up to 2 weeks in watch mode, up to 24 hours in GPS mode, up to 50 hours in UltraTrac™ mode (with wrist-based heart rate), or up to 60 hours in UltraTrac™ mode (without wrist-based heart rate)

New rider-to-rider messaging¹ lets you stay in contact with other cyclists in your group Challenge yourself every ride with newly updated preloaded Strava Live Segments feature Battery life: up to 20 hours², extendable up to 40 hours with the optional Garmin Charge™ power pack

fēenix® 5S Get More From Your Workout with Less on Your Wrist Premium smaller-sized (42 mm) multisport GPS watch with Elevate™ wrist heart rate technology¹ Preloaded activity profiles for all of your sports and adventures Connected features² include smart notifications, automatic uploads to Garmin Connect™ online fitness community and personalization through free watch faces and apps from our Connect IQ™ store Outdoor sensors, including GPS and GLONASS satellite reception and 3-axis compass with gyroscope and barometric altimeter.

72

POWERUP | DECEMBER 2017

FA S H I O N A N D G E A R S

CYCLING CLASS AND COMFORT Situated in the heart of Zallaq, the Endura Sports Centre is a safe haven for cyclists.

From servicing to maintenance, they are one of the most trusted and professional shops in the region, and they have the latest merchandise ready for their regulars attending the IRONMAN championship!

VIT TORIA JERSEY

Stay warm and safe with the bright yellow Visibility Thermal Arm Warmer. Be confident on your next ride where being seen is just as important as staying comfortable.

Reflective elemeants increase visibility, and Profila Thermal fabric traps heat and wicks moisture. A welcoming next-to-skin feel and a stay-put fit combine for sensible comfort.

POL AR V650 (GP S)

Made for serious cyclists, the Polar V650 is a GPS bike computer with detailed data and guidance you need to make the most of your training.

With OpenStreetMap support you can download the map data for the area you are riding in and see your exact location in real-time.

Easily sync your favorite routes from Polar Flow to your V650 and let it guide you in real time. Retrace your path or discover new routes from other users.

With its’ large map area, the V650 downloads map data in blocks of 450 x 450 kilometers at a time – enough for even the most ambitious day rides!

Whatever the serious cyclist needs, the Polar V650 was built to adapt and suit your GPS needs and can give you full reassurance on your training routes wherever you may be!

74

POWERUP | DECEMBER 2017

FA S H I O N A N D G E A R S

VIT TORIA VH-IKON (HELME T )

Bleeding-edge design, hi-tech construction and optimal air-flow are its distinctive traits.

With a high focus on aerodynamics, this design will keep your head cool even in the hottest days, making it ideal for athletes in the region!

ALSO AVAILABLE WITH MULTI-DIRECTIONAL IMPACT PROTECTION SYSTEM (MIPS) CPD ULTRALIGHT InMold Technology Full bottom cover shell BoaÂŽ FS1 Size adjustment AIR 10 sculptured vents EFC Internal ergonomic soft pads Sizes S/M cm 54/58, L cm 58/62 Standards CE + CPSC

2XU SMOKE LENS STE ALTH GOGGLE S

On the hunt for ideal goggles? Endura has you covered.

Introducing the 2XU Smoke Lens Stealth goggles! Ideal for open water swim demands, these premium 2XU Stealth Smoke Goggles come with curved smoke lenses to manage glare on the sunniest of days. Complete with a fully adjustable silicone strap for comfort and durability, plus anti-fog lenses to keep athletes focused on performance.

Additionally, the curve of the lenses enhance vision for open water swimming, with fully adjustable silicone straps for comfort and durability, making it the perfect goggles for triathlon, providing both comfort and eye protection.

POWERUP | DECEMBER 2017

75

FA S H I O N A N D G E A R S

CYCLING AWAY THE COLD CARES Already known for its amazing reputation in the cycling community, Skate Shack never fails to deliver! With the cold seasons coming up, Skate Shack is ready to take on the winter weather with its quality merchandise, built to keep the coldest of their cyclists warm throughout the season.

FOR THE WORLD’S MOST DISCERNING FEET The most sophisticated cycling shoe on the planet. Bontrager XXX is professional grade from heel to toe. Meticulously constructed of the most luxurious materials available, XXX is renowned for its tailored fit and unparalleled pedaling efficiency.

It’s this attention to detail that has made XXX one of the most sought after shoes by the world’s best riders.

BRIGHTEN YOUR WINTER BLUES Stay warm and safe with the bright yellow Visibility Thermal Arm Warmer.

Be confident on your next ride where being seen is just as important as staying comfortable.

Reflective elemeants increase visibility, and Profila Thermal fabric traps heat and wicks moisture. A welcoming next-to-skin feel and a stay-put fit combine for sensible comfort.

SHOES FOR THE FASTEST BIKE SPLIT Efficiency. It’s the name of the game in triathlon, whether it’s an Ironman or a sprint. Woomera Tri shoe combines thoughtful tri-specific details like the easy-to-grab heel loop with the proven heritage of Bontrager performance footwear for the quickest, stiffest, most comfortable triathlon shoe ever.

AERO FINALLY GOT COOL Pursue a winning trajectory with an aero road helmet that actually ventilates well. The Ballista MIPS road helmet now features Multi-directional Impact Protection System (MIPS) technology.

Developed by brain surgeons and scientists, MIPS helps reduce rotational forces on the brain caused by angled impacts to the head.

76

POWERUP | DECEMBER 2017

For more information: Skate Shack Tel: +973 1769 7176 www.skate-shack.com

NOW OPEN IN ELMERCADO MALL JANABIA

FA S H I O N A N D G E A R S

TRULY TRI-LIVING Looking for trigear? Just as their name suggests, TriLife is a multisport store geared towards providing families and athletes with anything swim, bike and run, especially more so for the triathlon community.

Trilife caters to anyone from the elite athlete to the weekend fun-rider, and pride themselves on excellent customer service and a true passion for the sport.

At TriLife, the goal is to provide the highest quality products with the best level of service on the island. The official Bahrain dealer for Scott Bikes and Sportswear, Cervelo, Compressport, ON Running, Sailfish and several other market leaders in the triathlon and sports industry Trilife offers a vast array of cycling, running and swimming gear, satisfying all of your triathlon needs.

KASK - MISTR AL (HELME T S)

From white silver to blue light blue, Kask’s Mistral line comes in 7 different colors, giving it an air of sophistication and racing class all on its own.

This extremely aerodynamic helmet cleverly conceals six front openings and two rear ones, the design includes extended inner channeling which gives the rider constant comfort thanks to in-molding technology. Inside the outer shell there is 3D dry padding to securely fit and protect the rider; with a self-adjusting lateral divider and faux leather chinstrap, Mistral offers comfort and performance in equal measure.

CLOUDFLOW (SHOE S)

Offering a wide range of colors, with 6 designs to choose from (for both men and women), and designed to give you the best of both speed and comfort.

18 Clouds independently cushion and propel your every step towards runner’s high. Hit the ground perfectly with the added Clouds positioned precisely where you need them, and all with the lightness of our unique ZeroGravity EVA foam.

C OMPRE S SPORT (S OCKS)

Anyone who has raced or used Compressport before would testify their products are your best friend in the sporting community. And if you have not, then you are in for an absolute treat.

Specific, airy weaving brings ventilation to the whole foot, from toe box to the calf, leaving it light, dry and cool. The Toe Box Protection design also provides reinforced protection and comfort on all of the toes.

For more information: Trilife Sports Tel: +973 7733 3777 Facebook : /gotrilife

78

POWERUP | DECEMBER 2017

SHOWROOM:: CITY CENTRE BAHRAIN 17178136 SEEF MALL manama 17242014 seef mall muharraq 17268001 DIADORA OUTLET HOORA (OLD PALACE ROAD) 17530705

SHOWROOM:: CITY CENTRE BAHRAIN 17178136 SEEF MALL manama 17242014 SHOWROOM: : CITY CENTRE BAHRAIN 17178136 SEEF MALL manama 17242014 seef mall muharraq 17268001 DIADORA OUTLET HOORA (OLD PALACE ROAD) 17530705 seef mall muharraq 17268001 DIADORA OUTLET HOORA (OLD PALACE ROAD) 17530705

FA S H I O N A N D G E A R S

DARING TO TRI WITH FLY Unparalleled in shoe design, Pearl Izumi boasts the best of their latest triathlon gear, with their Fly selections, allowing their fans to tread new heights, or in this case, heels!

WOMEN’S TRI FLY ELITE V6 Not settling for just performance, but also aiming for ideal comfort, the Women’s Tri Fly ELITE v6 is ideal for women with a penchant for quality and speed.

With an upper is built for sockless comfort and lightning-quick transitions, the Women’s Tri Fly ELITE v6’s shoes’ sole is focused on maximizing efficiency making every effort count.

MEN’S TRI FLY P.R.O. V3 An unbelievably light triathlon cycling shoe, the Tri Fly P.R.O. v3 is for when the competition heats up and every gram matters. These triathlon shoes pair a barely there feel with unrivaled performance and breathability, perfect for the most serious of runners who seek lightness!

Introduced in 2017, the Tri Fly P.R.O. v3 replaces the Tri Fly Octane and Tri Fly Carbon as our top tier triathlon cycling shoe.

TRI FLY SELECT V6 (FOR MEN AND WOMEN) The Tri Fly SELECT v6 boasts a podiumworthy performance and the barefoot comfort of a Seamless Upper. Considered an exceptional all-around triathlon bike shoe, this would make an excellent choice for any athlete.

80

POWERUP | DECEMBER 2017

Tel: +973 16 034 486 | bahrain@bissmarine.com | Amwaj | Kingdom of Bahrain BISSmarineAmwaj

/biss-marine

BOAT BUDDY BOAT-FULL OF SERVICES BEARING BEST BRANDS BOATING DEALERSHIPS

@bissmarine_bahrain

/biss-marine

Make-up is my art Tel: +973 17 003 838 / SmartBoatingCenter

get your sparkle on +973 3334 0666 @alhiddi.s

@ SmartBoating_BH /SmartBoating_BH www.smartboating.bh

Scuba Life Diving Center W.L.L. | Seef District, Kingdom of Bahrain Tel: +973 1700 3636 | Mob: +973 6675 3636 | Email: hello@scubalife.bh /scubalife.bh

@ scubalife.bh

/scubalife_bh

MOBILE APPS

TRI-APPS FOR TRIATHLETES

Its Free

Nowadays, you can do anything on your smar tphone like booking a flight, having a personal assistant and more. Triathlon companion? Turns out there’s an app for that, too. These training tools will help you train for swim, bike or run.

Its Free

USD 4.99

Active

TraininPeaks

TrainingPeaks makes it simple to log runs, swims, and cycles. Easily track key info like speed and distance, and make notes for yourself or coaches. Then assess your performance on key metrics, like peak heart rate and pace, using charts and graphs. The app syncs across devices and is compatible with many fitness trackers and other apps. TrainingPeaks is a go-to app for the serious triathlete, whether amateur or pro.

Tri Swim Coach

The app gives specific swim techniques and drills to improve lap time including drills, workout, total distance A 12-week plans for Sprint, Olympic, Half Ironman or Ironman triathlon created by swim coach Kevin Koskella, Tri Swim Coach may be your virtual trainer. It boasts having everything you need to train for the swim leg of your race. Master new techniques or improve your form by watching videos from the demonstration library.

82

POWERUP | DECEMBER 2017

Helps you become a faster cyclist

Active helps you discover and register for all kinds of events and activities, including races. Search by relevance, category, distance, or date. Review activities, complete with maps and driving directions. Save them to favorites or register on the go. Check out the athletic articles, fitness tips, and training guides to help you stay motivated.

Its Free

TrainerRoad

TrainerRoad promises to make you a faster cycler. The app creates custom programs for new and veteran athletes alike. Their three-phased approach mimics an entire training season.

The app guides you from building early fitness through refining peak performance right before race day. Pair your indoor trainer for a power-based training experience.