Powerup Magazine December 2015

1

Sports January 2015

Sports & Fitness

December 2015 | Issue 06

www.powerup-mag.com

Adrenaline Junkie

Recovery Meals

On land, air, and water, here are some extreme sports to try

Get back on track after rigorous training

Ironman 70.3 Bahrain

World’s Toughest Endurance Races Are you tough enough for these?

Watch the highly anticipated Middle East flagship race unfold!

Will Power

Train your& mind so you can train harder SPORTS FITNESS

Gym Essentials

Make your workout comfortable

Complimentary Copy

Bahrain BD2

KSA SR20

Kuwait KD1.75

Oman RO2

Qatar QR20

UAE DHS20

official Race magazine

Best Running Shoes

Tried and tested, run faster with these!

Bahrain and Sports Influencing the GCC and the World.

Sports can be a powerful tool to promote the all-round growth and development of the youth of a nation. In Bahrain, under the patronage of His Majesty King Hamad, we are dedicated to provide 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 skills can only help 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.

Sports is an important part of the culture of the Gulf countries, especially endurance horse riding and show jumping, which have an immense traditional value, although we must not forget there are also other sports and sporting events that boast a rich history for us.

For the above reasons, I warmly welcome the arrival of PowerUp, the first sports dedicated magazine to be based in Bahrain. It will be a fantastic tool for the people of Bahrain to view sports clubs and fixtures that are available on our island. It will expose them to new sports from around the world and introduce them to exciting existing sports they may wish to try.

In fact, sports have been proven to actually 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 help a child to prepare to take on the many challenges that life has to offer and emerge victorious like a champion.

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

Sports & Fitness

CEO & Editor-in-Chief - Chris Burrows

Editor ’s Note

Publisher - Nicholas Cooksey Senior Editorial - Ainne Frances dela Cruz Business Development - Redia Castillo Contributors - Rose Yap Jesus Sandoval Chacin Eduard Gelo Layout Design - Dhanraj S Photography - Bench Medina Harold Tejada

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 healthconscious readers in the GCC region.

www.powerup-mag.com

Distribution Bahrain: Al Hilal Corporation, Tel. +973 1748 0800 UAE: Jashanmals, Tel. +971 4341 9757

Designed by:

Media P.O. Box 60357, Kingdom of Bahrain Tel: +973 1700 4575 Fax: +973 1772 1722

Registered as Gulf Financial Insider with Ministry of Information approval no. TFI-431Š. 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.

The test of Endurance This month has been a very, very intense month. We were working on the shortest deadline that we ever had to ensure that the magazine will be in the IRONMAN 70.3 BAHRAIN athlete packs for the first flagship race of IRONMAN in the Middle East.

At the same time, there were many high-octane events happening, like the FIA WEC 6 Hours in Bahrain, the Red Bull Karting Competition, the Beat Diabetes initiatives of both the Bahrain Diabetes Society and Gulf Diabetes Center. Truly, Bahrain is fast becoming the Sports and Fitness hub of the Middle East.

On that note, we wish you all a happy and healthy Christmas with your loved ones. This is the first Christmas of PowerUp magazine and we share with you the joy and cheer of the season. 2015 was a great year all-around. From the time we started in our maiden issue to the 6th issue as the official race magazine of IRONMAN, we know things can only get better.

We look forward to a sporty and fit New Year ahead! God bless us all!

Timothy O’Donnell Professional Triathlete

THERE’S A REASON

WE’VE CROSSED THE FINISH LINE

AT KONA

SO MANY TIMES.

WE’VE BEEN

TRAINING SINCE 2003.

From the company that designed the world’s first GPS fitness devices comes a GPS multi-sport watch that’s qualified to guide the training of elite and amateur athletes alike. Introducing Forerunner 920XT – with advanced features including running dynamics 1, VO2 max estimate,2 live tracking and smart notifications3.

Garmin.com/qualified

Forerunner 920XT ®

©2014 Garmin Ltd. or its subsidiaries When used with HRM-Run™ monitor; included with some models, sold separately on others.

When used with heart rate. 3Compatible with iPhone 4s or later.

1 2

contents December 2015 | Issue 06

1

Sports January 2015

Sports & Fitness

December 2015 | Issue 06

www.powerup-mag.com

Bahrain BD2

KSA SR20

Kuwait KD1.75

Oman RO2

Qatar QR20

UAE DHS20

official Race magazine

adrenaline Junkie

recovery meals

On land, air, and water, here are some extreme sports to try

Get back on track after rigorous training

ironman 70.3 Bahrain

World’s toughest endurance races

Are you tough enough for these?

Watch the highly anticipated Middle East flagship race unfold!

Will PoWer

Train your& mind so you can train harder SPORTS FITNESS

Gym essentials

Make your workout comfortable

Best runninG shoes

Tried and tested, run faster with these!

SPORTS & FITNESS

Cover Story IRONMAN 70.3 Bahrain Watch the highly anticipated Middle East flagship race unfold.

8 Sports News

21 Interesting Facts

10 Calendar of Events

22 Fuel your win

12 Welcome Remarks 14 Welcome to Bahrain

Marhaba athletes and travellers!

Welcome to Bahrain, an ancient land full of wonder and legend. Thank you for making us the first IRONMAN route in the region.

16 A Race through History

Nutrition and hydration is very important for athletes. The proper combination of food, training, and rest can indeed fuel your win.

24 Checklist for Athletes 26 Transportation Schedule 28 Race Course

The Economic Development Board walks us through Bahrain from the olden times to the age of Sports Development and Innovation.

32 Participant’s List 41 Thank you Volunteers!

No IRONMAN race has been successful without the help of volunteers. This year, we are honoured to thank the volunteers for the Middle East flagship race!

Root for your favourite athletes as they travel all the way across Europe to compete in one of the toughest endurance racing sports in the world!

The Ministry of Interior talks about their projects to safeguard and protect the people of Bahrain.

44 Toyota Land Cruiser

20 Event Schedule

HEALTH & WELLNESS

Swimming in the open waters is a tough and dangerous part of the Ironman journey. Here are some tips to make it through the other side safely.

42 IRONMAN European Tour

18 Law Enforcement

SPORTS & FITNESS

30 Swimsmart

FASHION & STYLE

48 Westin Well-being

Westin is the official race hotel of IRONMAN 70.3 Bahrain, and its six pillars of Well-being will soothe, energize, and guide your stay in the island.

49 Create a Better Tomorrow 50 Around Bahrain

For first and long-timers, Bahrain offers up a lot of historical, cultural, and sports attractions to go back to time and time again.

52 A Haven of Calm

Al Manzil, located at the heart of Juffair is one of the best places to stay to connect with the rest of Bahrain.

53 Gravity Defying 54 Race Recovery

56 Destinations in Sports

Where do you go to fulfil your sport adventure needs? Destinations in Sports point out the best places in the world to sport.

58 Adrenaline Junkie

Through land, air, or water, there’s nothing that will stop extreme sports enthusiasts as these dynamos race the world in search of adventure. This is the local guide.

62 World’s Toughest Endurance Races 64 Jan Hoffman 65 Willpower 66 Swimming with Hand Paddles

75 Tri-Gear

Training and recovery go hand in hand but what are the proper ways and resources for you to recover?

76 Tri-trackers 78 Gym Wear Essentials

Health & Wellness 70 Foods to Boost your Brainpower 71 Sleep Peacefully

We all know that everybody needs eight hours of sleep, but what if you can’t? Here are some tricks to getting your zzz’s.

72 How to beat Diabetes 68 Recovery Meals

Diabetes is a serious issue in the Middle East, but hope is not lost.

With careful management and some lifestyle tweaks, diabetes is manageable.

Meet the Experts Dr. Amy Bowzaylo

Jesus Sandoval Chacin

Dr. Amy graduated from Palmer College of Chiropractic West where she received her Doctorate of Chiropractic and served as President of the Sports Council for a term.

Fashion & Style

Jesus is a Venezuelan member of the Bahrain Elite Swimming Team (BEST). He has received various honors and awards for his swimming.

Part of gym etiquette is knowing what to wear to the gym. This guide will keep you covered.

80 Best Running Shoes

If you want to run in a triathlon, you will need shoes that are up to the challenge. Check out our tried and tested picks.

82 Best Health and Fitness Apps

It’s quite possible that there is now an app for everything. But these picks are the ones that work. Try it!

Eduard Gelo Eduard Gelo is a personal trainer at Fitness First Bahrain.

He has been involved in fitness for the past 20 years, 15 years of it in natural bodybuilding and cross-training.

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PowerUp December 2015

SPORTS

NEWS

“The difference between the impossible and the possible lies in a person’s determination.”

– Tommy Lasorda

KHK-MMA TEAM PARTICIPATES IN EUROPEAN CHAMPIONSHIP

Five fighters represented the KHK-MMA team in the European championship led by Bahraini coach Ridha Monfaridi and Russian coach Alder Androv. The fighters are composed of MMA fighter Ahmed Al Kaabi, Isa Al Omairi, Hussain Ayad, Abdullah Seena, and Ali Ebrahimi.

The championship presented an important opportunity for all MMA fighters to gain more expertise especially as this was Ayad, Al Omairi, and Al Kaabi’s first international fight. Seena and Ebrahimi had earlier participated in the UFC championships in Las Vegas, USA and had fought with honor.

Bahrain claims MMA bronze

Electrifying start to 6 Hours of Bahrain

The Porsche team set a blistering early pace at the FIA WEC 6 Hours of Bahrain at the Bahrain International Circuit. It was an action packed day from morning to night in Sakhir with no less than nine heart-pounding sessions taking place along BIC’s 5.4 kilometer Grand Track Prix. The event marks the fourth and final round of the FIA World Endurance Championship (WEC).

SPORTS & FITNESS

The November 20 race was the first open day for fans. A pair of WEC practices headlined the day’s exciting track activities.

Australian superstar Mark Weber, along with his teammates Timo Bernhard and Brendon Hartley were behind the wheel of Porsche’s 919 Hybrid as they topped the first WEC practice with the best lap time of one minute 42.800 seconds. They claimed the top classification overall and were also number 1 in the LeMans prototype class.

Bahrain won its first coloured medal in mixed martial arts at the international level when KHK-MMA amateur fighters claimed third place in the First United Kingdom Amateurs Championship held at Birmingham. Ayyad won

the bronze medal after losing his semi-final match against British Jake Bond a minute before the end of the second round of the fight with a total time of 7 minutes, 22 seconds.

Ayyad made his debut fighting match after defeating the former World MMA championship silver medallist Serdar Atlas of Sweden in their second round match.

The First United Kingdom Mixed Martial Arts Amateurs Championship was the first MMA event held in Europe and organised by the International Mixed Martial Arts Federation (IMMAF) in cooperation with the UK MMA Federation.

SPORTS NEWS

Drag Racing Season makes rousing start

The Bahrain Drag Racing Championship enjoyed a thunderous start to its 2015/2016 season at the Bahrain International Circuit.

A strong field of more than 110 participants battled it out in 10 cars and four motorbike

categories, lighting up the BIC’s quarter-mile strip in front of hundreds of fans.

World record holders Khalid Mohammed and Gary White helped the EK Kanoo Team to come away with a fantastic pair of victories to highlight the meeting’s result.

Mohammed triumphed in the Super Street V8 category while White was the winner of the Outlaw-6 Cylinder class.

Bahrain Show jumpers claim five podium awards in UAE

Bahraini show jumpers started their winter season with a bang, immediately claiming five podium awards in the UAE National Show jumping competition of Al Ain. Bahraini team riders Shaikh Hassan bin Rashid Al

Jamie and Fatima claim victory in threekilometre race

Rashid Equestrian and Horseracing Club held second race

The Rashid Equestrian and Horseracing Club held its second race of the 2015/2016 season at the Sakhir racecourse in Riffa. The races were held over the cups of the late Sayed Sharaf Al-Alawi, the

late Abdu-Hadi Al-Afoo and the Sakhir Stable.

The Club’s Director General Tawfik Sharf Al-Alawi presented the Sakhir Stable Cup to winner Youssef Tahar and the Sayed Al-Alawi cup to rider Shaikh Isa bin Abdulla Al Khalifa. He also received the Abdul-Hadi-Al-Afoo cup which Ibrahim Al-Afoo presented. Finally, the first four winners of the cup were honoured.

Jamie Price of St. Christopher’s School and Fatima Mahmood of Modern Knowledge School finished first among boys and girls in the senior section of a three-kilometre run arranged by Lycee Francais MLF de Bahrain at Arad Bay Corniche in Muharraq.

St. Christopher runners were dominant in the intermediate and junior sections. Over 150 students from five private schools took part in the run arranged as part of Bahrain Private Schools Sports League. The next run is scheduled to take place on January 11 next year.

9

Khalifa, Shaikh Isa bin Salman Al Khalifa, Khalid Hilal Al Khatri, and Hamad Fakhrawia took the event by storm and dominated from day one.

Al Khatri won the speed class leaving the field far behind on Bashayer with a time of 62.87. Shaikh Hassan, the show jumping team captain, placed twice in the medium tour final riding his new mare HBR Radio St. Clair to 3rd place.

BIG VICTORY FOR METHARY

Crowd favorites won both the feature events at the races in Sakhir held in November 20, 2015. Methary, the thoroughbred owned

by Shaikh Mohammed bin Abdulla Al Khalifa won the Stewards Cup for locally bred horses.

Methary beat Knight and Day by three-fourth length, while Ghazaliya and Namuthej were second and third respectively.

10

PowerUp December 2015

CALENDAR OF

EVENTS

7 December

EBRAHIM K. KANOO DRAG AND DRIFT NIGHTS The Bahrain International Circuit offers you the chance to try out its new innovative experience in the DRAG AND DRIFT NIGHTS. Get your adrenaline pumping in the ride of your life!

Open Track, Open Pit Lane

IRONMAN 70.3 Middle East Championship Bahrain

1-31 December

WATERSPORTS AT THE RITZ CARLTON

The Watersports Activity counter at the Ritz Carlton Bahrain is open daily from 9AM to 5PM, and people can kayak, pedal boat, and paddle boat to their heart’s delight!

3 December

RITZ CARLTON TENNIS OPEN

Challenge your sports addiction as you compete with your peers in the Ritz Carlton Annual Tennis Tournament with different categories: men’s, ladies, mixed, and juniors.

4 December

CIRCUIT RACING CLUB, ROUND 3

Featuring the BIC 2,000 cc Challenge and the National Sprints to open a month-long series of motorsports activities at the BIC!

5 December

IRONMAN 70.3 MIDDLE EAST CHAMPIONSHIP BAHRAIN

12 December

OPEN TRACK, OPEN PIT LANE

Have you ever wondered how fast you and your car can go? Of course you have. Now you can find out in the BIC’s Open Track days.

15-18 December

BAHRAIN DRAG RACE PART 2

One round is not enough, because Christmas is the season for all things fast and furious!

Witness another exciting event at the BIC!

The flagship race of IRONMAN in the Middle East, this event offers slots to the IRONMAN 70.3 World Championships in Australia!

Watersports at The Ritz Carlton

Stay up to date with upcoming events by visiting

www.powerup-mag.com SPORTS & FITNESS

Ebrahim K. Kanoo Drag And Drift Nights

8

Sports January 2015

official Race magazine

5th DECEMBER 2015 KINGDOM OF BAHRAIN

www.ironman.com/bahrain

Welcome

Dear athletes,

Dear athletes, It is my pleasure to welcome you to the inaugural IRONMAN 70.3 Middle East Championship in Bahrain. Together we’ll make history.

Enjoy the unique atmosphere of Bahrain and what may be the fastest IRONMAN 70.3 race course in the world, a course that truly brings together the historic accomplishments as well as the future endeavours of this rapidly developing region. You’ll pass the first oil well of the Gulf region as well as the oil museum, the Bahrain International Circuit and the Al Areen Wildlife Park.

I am very much looking forward to seeing Swiss IRONMAN World Champion and IRONMAN 70.3 World Champion Daniela Ryf competing for the historic first Triple Crown Trophy. On behalf of my entire team I would like to express my gratitude to all volunteers, sponsors and especially the Nasser bin Hamad foundation for their hospitality and help.

Thomas Dieckhoff CEO IRONMAN Europe, Middle East and Africa

The World continues to globalize and countries continue as well to benefit from the integration in order to yield great results for their societies. We are blessed to include ourselves in the global map of triathlon and witness IRONMAN choose The Kingdom of Bahrain as its first foothold in the region through IRONMAN 70.3 Middle East Championship. This is a great opportunity for us to use the sport of triathlon into achieving our goals.

As triathlon is the fastest growing sport known today, we are witnessing increasing demand for an international triathlon in Bahrain and the region. While numbers today are incomparable with places like Europe or Australia, the trajectory clearly points towards continued growth and interest. Part of organizing an international triathlon in The Kingdom of Bahrain is to assist in raising awareness in the sport of endurance triathlon in order to increase the already existing pool of triathletes. We believe that is of great significance for human development.

Another goal that we all share in the Kingdom of Bahrain and bear great responsibility in reaching is to ensure the spread of a healthy lifestyle.

Such a lifestyle has important spillovers to the development of sports and at the individual level when one would like to enjoy a productive career personally or professionally. Through triathlon, we believe that embracing this wonderful sport is a guidance to become more economic in our lives.

For these reasons, IRONMAN is our perfect partner to attract the best people and the best athletes, from around the world to the Middle East.

IRONMAN has over 240,000 participants globally and this number increases annually. Becoming part of this large family shows that Bahrain is taking a strong footstep globally in sports, to continue what has already been developed in other disciplines like becoming a financial and business hub in the world.

To Bahrainis I would say welcome to the world; to the world I would say welcome to Bahrain.

Shaikh Saqer Bin Salman Al Khalifa President, Bahrain Triathlon Association

December 2015

Welcome to

Bahrain

Marhaba, welcome to the 1st IRONMAN 70.3 event in the Middle East!

B

ahrain is a nation comprising more than 30 islands in the Arabian Gulf, and has been at the centre of major trade routes since antiquity. In its modern capital, Manama, the acclaimed Bahrain National Museum showcases artefacts from the ancient Dilmun civilization that flourished in the region for millennia. The city’s thriving Bab-al-Bahrain souq offers wares from colourful handwoven fabrics and spices to pearls and gold.

Notable features of Bahrain include the traditional houses in Muharraq, that gives us a glimpse of days gone by; La Fontaine Center of Contemporary Arts, one of the most romantic places in Bahrain; Beit Al Quran, where rare Islamic artworks and manuscripts have been restored and are on

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permanent display; Exhibition Road, which is one of the weekend hotspots; World Trade Center, which is a symbol of the region’s fast growing economy; Bahrain City Center, Al Aali Shopping Complex, and Seef Mall, for some of the best shopping in Bahrain; Block 338, Adliya; the home of the arts and bohemian living; Bahrain Fort; a UNESCO World Heritage Site; Bahrain International Circuit; the home of motorsports in the Middle East.

26.4 degree C0 average sea temperature in November

First IRONMAN 70.3 Bahrain!

December 2015

a race through history IRONMAN 70.3 Middle East Championship, Bahrain

and Bahrain hosts a number of prestigious regional equestrian competitions each year. The national racetrack can seat 10,000 in its grandstand and meets are held every Friday from October to March.

Bahrain Fort

B

ahrain has been welcoming visitors to its shores for many centuries. This collection of islands once went by the name of Dilmun and is immortalised in ancient Sumerian and Mesopotamian literature as the land of plenty and eternity.

The name Bahrain itself, meaning “two seas”, is an acknowledgement not only of the vast sea surrounding the Kingdom on all sides but also its freshwater springs, bringing life in the desert.

Dilmun is counted among the most sophisticated civilisations of the ancient world and at the height of its power was

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a crossing-point for regional trading routes, stretching to the Indus valley and beyond, a meeting point for travellers from around the globe.

Today, Bahrain welcomes the competitors, family and supporters of the Middle East’s first IRONMAN 70.3 Championship.

By choosing to hold the event in Bahrain, IRONMAN is continuing a tradition of sport and competition that stretches back throughout the Kingdom’s history.

Traditional pursuits such as horse riding and falconry have been part of Bahrain’s culture for many years, as is the case throughout the Gulf.

This tradition continues today

From the past to the future

Modern sports are also thriving in the country. Bahrain hosted the inaugural GCC Games in 2011, during which over 1,500 athletes competed in 11 sports including football, cycling, swimming, basketball, handball, volleyball, bowling and endurance horseback riding. Volleyball and basketball are particularly popular in Bahrain. So too is football, with the winners of the Bahraini Premier League going on to compete for the Asian Football Confederation Cup each year and the national team’s success consistently belying the size of the population.

Golf has been steadily growing into one of the nation’s

favourite pastimes and the Kingdom is justifiably proud of its immaculate, international 18hole grass golf course, designed by world champion golfer Colin Montgomerie. His par 72 championship course at the Royal Golf Club in Riffa features five lakes and is landscaped with hundreds of date palms and desert rough, with the fairways and greens covering 6,817 yards.

The Kingdom is also home to the Awali Golf Club – established in 1938, it is believed to be the club with the longest history in the region.

It is motor racing that the country is arguably most famous for and the Bahrain Grand Prix has rapidly become one of the biggest sporting and social occasions in the Middle East. The Bahrain International Circuit is an innovatively designed track, equipped with the most cutting edge technology and supported by world–class infrastructure.

The circuit has a seating capacity of 45,000, including 10,500 spectators in the main

December 2015

World Trade Centre

will take you back to the 1930s and the discovery of oil, via the first oil well and the oil museum before heading on to the world famous Bahrain International Circuit. The running route cuts through Al Areen Wildlife Park, a sanctuary for 45 different species of mammals and 82 species of birds, from all over the Arabian Peninsula, East Africa, North Africa and Asia.

Swimmers will benefit from a unique view of the Manama skyline, with its stunning architecture.

Scuba Diving

archaeological complex at Qalat Al Bahrain is dominated by the enormous Islamic fort, dating back to the 16th century AD. The fort is also surrounded by the remains of previous cities, which were inhabited up to 5,000 years ago. Most of the artefacts to have been unearthed by excavations are housed in the on-site museum and what is not can be seen at the Bahrain National Museum, which collates findings from the many other historical sites

Bahrain National Theatre Sailing

Golf

Bahrain Museum grandstand and the 2015 event drew a crowd of 90,000 over the course of the three days, up from 85,000 in 2014.

The range of water sports on offer should not be overlooked. A warm climate and sea temperature create perfect conditions for activities such as windsurfing, sailing and diving and there are centres along the seafront in Manama that cater for locals and visitors alike.

Specific events such as the Al Bareh Regatta, held annually at the Bahrain Sailing Club, are great occasions for water sports enthusiasts from all over the world to meet and compete.

Preserving History: Shaping the Future

The history that Bahrainis have of combining sea and land in their daily lives has played an important role in shaping their sporting history and is one of the reasons why hosting triathlon events such as IRONMAN is so appropriate.

The race’s route has been designed to allow competitors and spectators to make the most of their time in Bahrain and to delve into the region’s history and heritage as much as possible. The cycling track

Arabian Horses

There is more to love in Bahrain

But during your stay it is worth taking the time to explore further. The ancient

located in Bahrain. In addition, the traditional houses in the old capital, Muharraq, offer a fascinating insight into how Bahrainis used to live and are fine examples of both classic and contemporary art and architecture.

Competitions such as these bring together people from all over the world with a genuine love of sport, endurance and adventure. Bahrain’s history, traditions and culture make it the perfect location to host the region’s first IRONMAN 70.3 Championship •

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December 2015

Law Enforcement The vision of the Interior Ministry is to create a balance between security, stability and enforcing the law and human rights, freedoms and transparency.

MOI Affirms Law Enforcement with respect of Human Rights and freedoms

T

he protection of security, general order and law enforcement are core duties of the Interior Ministry, 24 hours a day, 7 days a week. As part of the directives of Bahrain’s leaders, the Ministry has adopted a development programme to enhance effectiveness and productivity through the use of modern technology.

The Ministry has achieved positive results through this rehabilitation of manpower and utilization of resources and financial capabilities to meet the goals of the Bahrain Economic

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Vision 2030.

The Interior Ministry is dedicated to human resources development through scientific training and rehabilitation. In addition, the Ministry encourages an environment for growth and development in all fields and ensures general security for all citizens, residents, visitors, and public and private property.

To achieve security preparedness, Interior Ministry personnel are committed to the implementation of guidelines for swift response to accidents and emergencies and the handling of accidents and emergencies using simple procedures characterized by integrity, subjectivity,

openness and honesty. All Ministry personnel are held accountable to perform their job without bias. The police partner with all segments of the community under the concept, “Security is the Responsibility of All”.

The vision of the Interior Ministry is to create a balance between security, stability

and enforcing the law and human rights, freedoms and transparency. Security preparedness is also crucial, and is achieved through training, the use of cutting edge technology and cooperation with all segments of society to promote cooperation •

December 2015

Event Schedule Thursday - 03/12/2015

Friday - 04/12/2015

“Run when you can, walk Saturday - 05/12/2015 if you have to, crawl if you must; just never give up.” – Dean Karnazes (Ultra Marathon Runner)

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December 2015

interesting facts 2015 is the first time that Bahrain will witness an IRONMAN event …taking place in the island of Bahrain, it is a unique point-to-point triathlon that will pass by the Kingdom’s significant new and historic attractions.

Year 1

By the end of the weekend, there will be more than a thousand athletes welcomed at the finish line with the immortal words YOU ARE AN IRONMAN.

1

Sports January 2015

Sports & Fitness

November 2015 | Issue 05

www.powerup-mag.com

Bahrain BD2

KSA SR20

Kuwait KD1.75

Oman RO2

Qatar QR20

UAE DHS20

GCC Games

Bahrain athletes go for the gold!

adrenaline Junkie

Activities for the extreme adventurer

triathlon kit

All the gear you’ll need for the triathlon

the WoMen oF enduranCe 13

Bahrain International Circuit

The last five kilometres of the bike course will be completed on the race track of the Bahrain International Circuit.

Jodie Swallow, Daniela Ryf, and Caroline Steffen smash boundaries Style MiStakeS

Stay ageless with these tips SPORTS & FITNESS

FitneSS Motivation Let Fatima Batook train you

need For Speed Motorcycle racing

Race Magazine PowerUp is also the official race magazine of IRONMAN Dubai (happening in January 29, 2016!).

Middle East Championship IRONMAN 70.3 Middle East Championship Bahrain offers 40 qualifying slots for the 2016 IRONMAN 70.3 World Championship in Sunshine Coast, Australia.

There are many professional athletes who have entered the first IRONMAN event in Bahrain. Between them, they’re going to keep the rest of the pack on their toes.

Daniela Ryf Jodie Swallow Caroline Steffen Corinne Abraham Lucie Zelenkova Reed Asa Lundstrom Laurel Wassner Frankie Sanjana Caroline Livesey Melanie McQuaid Jocelyn McCauley Carina Bretchers Ruedi Wild Richie Cunningham Alberto Casadei Christian Hoerper Sebastian Jouffret Olivier Godart Erik Watson Tomas Renc Charles Martin Albert Molins Kacper Adam Zsombor Deak Marek Nemcik Domenico Passuello Bertand Billard Antony Costes Patrick Dirksmeier Mathias Hecht Ritchie Nicholls Brent McMahon Henri Schoeman Bart Aernouts Felipe Manente Terrenzo Bozzone Ben Hoffman Michael Davidson Travis Johnston

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December 2015

Fuel Your Win!

How Much Difference?

Our guidelines can provide your working muscles with a huge 500g of carbohydrates for a 5-hour IRONMAN 70.3 triathlon. Compare that to the 400g of carbohydrates stored in the body at the start of an event when rested and it’s easy to see what difference an advanced nutrition strategy can make. Following this guide will also mean that you benefit from an appropriate dose of caffeine for your bodyweight.

Remember: if you cannot consume the full amount of drink and gel shown, then consuming 70g of carbohydrates per hour is better than 50g and that’s better than 30g.

Nutrition Guide

H

igh5’s award winning sports nutrition will be on course at IRONMAN 70.3 Bahrain. We’ve developed a scientific nutrition guide that will help you race faster and further. This will maximise your carbohydrate intake and provide a dose of caffeine specific to your bodyweight. Research shows that by simply following these guidelines on the day of an event, athletes were able to maintain their pace 26% longer. YES these guidelines can substantially improve your performance as compared to your current nutrition strategy!

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THE FUEL FOR SPORT

Carbohydrates are one of the high-energy fuel that lets you go fast and far.

Unfortunately your body only has a limited store of carbohydrates, which can be depleted after around 2 hours of running, swimming and hard riding. Carbohydrate depletion is a major reason why IRONMAN 70.3 triathlon gets tough in the latter stages.

Think back to how easy it is early on during a long training session, as compared to the last hour when you have depleted your carbohydrate reserves. Fuelling your body

with additional carbohydrate, by consuming sports drinks and gels as you ride and run, will extend your endurance and provide the extra energy you need to enjoy your longer training sessions and events particularly in the latter stages.

To maximize your carbohydrate intake, you have to switch to a new type of sports drink. The recommended intake from the latest generation 2:1 fructose drinks is 90g per hour.

This ability to deliver additional carbohydrates can make a substantial difference to your performance in an endurance event.

December 2015

Body Weight:

Quantity of X’treme

50kg: 550ml 70kg: 750ml 80kg: 850ml

Do not consume any other products containing caffeine (apart from the caffeine gels and Coke on the run).

DURING THE RUN

BREAKFAST

Aim to eat 60g of carbohydrates for every hour that you have left before the swim start. Cereals, white toast, porridge and of course High5 products are all good sources of carbohydrates. For instance High5 EnergyBar will provide you with 43g of carbohydrates with little bulk.

BEFORE THE SWIM

Take two High5 EnergyGel Plus or IsoGel Plus 15 minutes before the swim start and drink 200-300ml of High5 ZERO.

DURING THE RIDE

In terms of nutrition, the ride is where your event is won or lost. You must start consuming drinks and gels as soon as you are on the bike.

How much you are able to drink will obviously depend on weather conditions and your sweat rate.

In warm/hot conditions, the superior 2:1 fructose formulation in High5 EnergySource means that you can drink up to 1000ml per hour. This will provide fluids, electrolytes and 90g of carbohydrates for energy. If the weather is cool and you drink less, your carbohydrate intake will be less and you will need to boost it with gels. If you drink the following amounts of High5 EnergySource each hour, you should take the number of gels shown:

800ml: no gel 750ml: 1 gel sachet per hour 400ml: 2 gel sachets per hour It’s important to focus on drinking as much as possible to remain hydrated. For gel intake you can use either High5 EnergyGel or IsoGel depending on your preference.

Caffeine: The first gel every

hour should be High5 EnergyGel Plus or IsoGel Plus which both contains 30mg of caffeine. Any remaining gels each hour should then be standard gel with no caffeine.

CAFFEINE LOADING

Caffeine loading gives you both a physical and psychological boost. We recommend doing this at the start of your ride.

Simply substitute High5 EnergySource X’treme sports drink for EnergySource. The total amount of X’treme you should drink will depend on your bodyweight:

Take three sachets of High5 EnergyGel or IsoGel per hour during the run. One gel should be the Plus variant (with caffeine), while any remaining gel should be standard gel with no caffeine.

Drink water or High5 ZERO to remain hydrated. For every 400ml of Coke you might consume, reduce your gel intake by one, starting with the caffeine gel.

AFTER

Drink 400ml of High5 Protein Recovery when you finish. Eat a balanced meal one to two hours later. In the late evening drink another 400ml Protein Recovery.

RACING IN HOT CONDITIONS

The electrolyte levels in EnergySource should be adequate for most race conditions. However, in very hot conditions during the ride we recommend adding a ZERO Neutral tab to every 500-750ml of EnergySource to boost the electrolyte content and provide Magnesium.

The American College of Sports Nutrition states that: “Muscle cramps are associated with dehydration and electrolyte deficits and muscle fatigue”.

High5 gel (like many other brands) does not contain a high levels of electrolytes. In very hot conditions during the run, you may wish to take salt tablets •

23

December 2015

þ

Checklist for Athletes

Registration PRINCE KHALIFA PARK Thursday 09:00-17:00 Friday 09:00-16:30

Race Packs The contents of your race pack will include: • Race number • Helmet sticker Important Note.

• Bag stickers Please don’t put • ID wristband valuables in your bags.

• Bike sticker IRONMAN will not • Number tattoos be responsible for its • Swim cap contents.

• Transition bags • Timing chip

PRINCE KHALIFA PARK 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 swimto-bike transition, use this bag to pack your swim gear in. This bag is racked in T1 in Prince Khalifa Park.

Leave this bag in T1 and it will be transported in BIC for you to collect.

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, and it will be transported to the BIC for you.

Timing Collect your timing chip at 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.

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 in T1 for you to collect in the athlete recovery area at the BIC.

Race Briefing THURSDAY - 17:30-18:00 PRINCE KHALIFA PARK FRIDAY - 17:30 PRINCE KHALIFA PARK Note: It is mandatory to attend one of these briefings.

24

LIVE THE LIFESTYLE Come and visit us at the official IRONMAN Merchandise store

ANYTHING IS POSSIBLE

速

eu.ironmanstore.com

OPENING HOURS Thursday, December 3..... 9 am - 5:30pm Friday, December 4.......... 9am - 4:30pm Saturday, December 5..... 2pm - 6pm

December 2015

Transportation for Athletes Friday, December 4

Al Manzil to T1 (Khalifa Park)

Westin to T1 (Khalifa Park)

12:00pm 12:30pm 1:10pm 1:40pm 2:50pm 3:20pm 4:00pm 12:00pm 12:30pm 1:10pm 1:40pm 2:50pm 3:20pm 4:00pm

Saturday, December 5 Al Manzil to T1 (Khalifa Park)

Westin to T1 (Khalifa Park)

26

4:00am 4:25am 4:45am 5:10am 5:25am 5:50am 4:00am 4:25am 4:45am 5:10am 5:25am 5:50am

T1 (Khalifa Park) to Al Manzil

T1 (Khalifa Park) to Westin

12:35pm 1:05pm 1:45pm 2:15pm 2:25pm 3:00pm 4:35pm 5:15pm 12:35pm 1:05pm 1:45pm 2:15pm 2:25pm 3:00pm 4:35pm 5:15pm

Spectator

T1 (Khalifa Park) to T2 (BIC)

7:45am 8:00am 8:15am 8:30am 8:45am 9:00am

After Race

T2 (BIC) to Westin

Westin to Khalifa Park

Khalifa Park to Westin T2 (BIC) to Al Manzil , Khalifa Park

Al Manzil to Khalifa Park Khalifa Park to Al Manzil

1:15pm 2:00pm 2:45pm 3:30pm 4:15pm 5:00pm 5:20pm 5:40pm 5:50pm 6:10pm 8:30pm 8:50pm 9:10pm 9:30pm 1:15pm 2:00pm 2:45pm 3:30pm 4:15pm 5:pm 5:15pm 5:30pm 5:45pm 6:00pm 8:30pm 8:50pm 9:10pm 9:30pm

December 2015

IRONMAN 70.3 Bahrain

Race Course

Run

Put foot to the finish line

Swim Take a deep breath

28

Bike

Get into the zone

December 2015

Swim

Between the two largest islands, Prince Khalifa garden hosts the start and the swim of IRONMAN 70.3 Bahrain. The swim will start from the sea just north of the newest bridge connecting the largest two islands, mainland Bahrain and the island of Muharraq. A 1.9km lap will be visible from the Garden’s island, the VIP tower, and the north side of the bridge.

Bike

The backdrop of the swim is where participants will later cycle through the extremely interesting point to point bike course. Riding through the city, participants will pass vital landmarks such as the Al Fateh Grand Mosque, the Gudaibiya Historic Palace, Bahrain Museum, Bahrain Bay, Four Seasons Landmark Hotel, Bahrain World Trade Center, Bahrain Financial Harbor, Dilmun Burial Mounds, National Charter Monument, and lastly, the Bahrain International Circuit to do the last 5km of the 90km bike ride before arriving at T2, on the start line of Bahrain’s annual Grand Prix Formula1 race. The majority of the bike route will be completely shut to traffic, the remaining part will be a three lane road, whereby two is dedicated to IRONMAN 70.3 Bahrain.

Run

Moving out of T2, the one run course will loop around the Bahrain International Circuit, giving spectators several chances to cheer on their athletes, before heading out the circuit, through the stunning Al Areen Wildlife Park where runners will enjoy running in the natural habitat of Arabian birds and other animals listed in the park’s link. Participants will need to run 5.5 km to reach the park, and take the scenic run loop, before heading back on the same 5.5 km course. The course will repeat the section inside the International Circuit, where annually the Bahrain Formula One race takes place, and where the lap record of Michael Schumacher still holds. Families and friends will enjoy waiting for their loved ones to finish right next to the Formula 1 team buildings, where the finish line straight will be situated.

29

December 2015

SWIMSMART

Believe it or not, Triathlon is the fastest growing sport in the world right now. It might have started out as an unbelievable test of human and mental physical ability.

Top 10 Checklist

1 Prepare for race conditions

• Race day should not be your

first open water swim. Make sure some of your training replicates real race conditions, including water temperature, proximity to other swimmers and wearing a wetsuit.

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 your coach or your local triathlon club.

3 Learn about course details

• It’s important to prepare

yourself mentally as well as physically prior to race day. Thoroughly review the race website and pre race communications to familiarise yourself with the course.

30

• Keep in mind every body

of water is different. Water currents are different in lakes compared to sea swims.

• 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 doctor.

5 Pay attention to warning signs

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

6 Don’t use new gear on race day

• Focus on controlling as much as you can on race day

• You should never race in

equipment you haven’t trained in. It is not the time to test new gear.

• Make sure your wetsuit

fits properly and that your goggles, swim cap 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.

• Spend between 5 and 10

minutes getting loose before entering the water.

• Be sure to do some cardio

activity such as light jogging to increase circulation and prep your muscles.

8 Check out the course

• Get comfortable with the

course by checking out the water condition, the swim entry, exit layouts, along with turn buoy locations.

• Identify basic navigation

points so that you know what you are swimming towards.

9 Start easy – relax and breathe

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

• Relax and focus on proper

breathing technique as you settle into a sustainable pace

10 Be alert and ask 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 turn on to your back and raise your arm in the air to alert a kayak or safety boat.

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

• 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 •

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Catch the Lexus IS 200t at our showroom before it is gone.

Lexus Showroom - Sitra 17 737 773

/LexusBahrain

December 2015

Participants List START TIMES AND SWIM CAP COLORS 7:00 MPRO

BLACK

7:03 FPRO

WHITE

7:10 F18-F70 PINK 7:10 M18-M70 BLUE 7:10 RELAY

RED

BIB

NAME

BIB

NAME

GROUP

BIB

NAME

GROUP

START TIMES 7:00

22

Adam

Kacper

MPRO

2

Raelert

Michael

MPRO

23

Deak

Zsombor

MPRO

51

Ryf

Daniela

FPRO

3

Dreitz

Andreas

MPRO

24

Nemcik

Marek

MPRO

52

Swallow

Jodie

FPRO

5

Bozzone

Terenzo

MPRO

25

Passuello

Domenico

MPRO

53

Steffen

Caroline

FPRO

6

Hoffman

Ben

MPRO

26

Billard

Bertrand

MPRO

54

Abraham

Corinne

FPRO

7

Plese

David

MPRO

27

Costes

Antony

MPRO

55

Zelenkova Reed

Lucie

FPRO

8

Cunnama

James

MPRO

28

Dirksmeier

Patrick

MPRO

56

Lundstrom

Asa

FPRO

10

Wild

Ruedi

MPRO

29

Hecht

Mathias

MPRO

57

Wassner

Laurel

FPRO

11

Cunningham

Richie

MPRO

30

Nicholls

Ritchie

MPRO

58

Sanjana

Frankie

FPRO

12

Casadei

Alberto

MPRO

32

McMahon

Brent

MPRO

59

Livesey

Caroline

FPRO

14

Hoerper

Christian

MPRO

33

Schoeman

Henri

MPRO

60

McQuaid

Melanie

FPRO

16

Jouffret

Sebastien

MPRO

34

Aernouts

Bart

MPRO

61

McCauley

Jocelyn

FPRO

17

Godart

Olivier

MPRO

35

Manente

Felipe

MPRO

62

Bretchers

Carina

FPRO

18

Watson

Erik

MPRO

36

Bozzone

Terenzo

MPRO

19

Renc

Tomas

MPRO

37

Hoffman

Ben

MPRO

20

Martin

Charles

MPRO

38

Davidson

Michael

MPRO

21

Molins

Albert

MPRO

39

Johnston

Travis

MPRO

GROUP

BIB

BIB

32

GROUP

NAME

NAME

START TIMES 7:03

GROUP

BIB

NAME

GROUP

START TIMES 7:10

163

AlThawadi

Sara

F25-29

173

Wadhai

Yasmin

F25-29

158

Al Khalifa

Hessa

F18-24

180

Bibby

Laura

F25-29

174

Walsh

Sarah

F25-29

155

Al-Khalifa

Nailah

F18-24

166

Budd

Kat

F25-29

200

Acord

Che

F30-34

157

Fanoy

Leanne

F18-24

168

Diaz

Geraldine

F25-29

194

Ageeva

Anastasia

F30-34

156

Frederick

Annie

F18-24

167

Khoueiry

Nour

F25-29

189

Al Haji

May

F30-34

153

Khayat

Tracy

F18-24

178

Kitson

Amanda

F25-29

201

Al Khalifa

Nouf

F30-34

154

Penketh

Ellie

F18-24

162

Kockott

Jean-Marie

F25-29

190

Al Marzooqi

Nayla

F30-34

159

Stewart

Grace

F18-24

165

Kriegshaber

Julie

F25-29

188

Al Moayed

Suad

F30-34

160

Varl覺

K羹bra

F18-24

169

Lawson

Sarah

F25-29

185

Amin

Khadiga

F30-34

175

Aguilo

Angela

F25-29

171

Lovingco

Jackielyn

F25-29

202

Arscott

Victoria

F30-34

164

Al Adham

Hadeel

F25-29

177

Lovrek

Marina

F25-29

204

Bartholomew Abigail

F30-34

176

Al Khalifa

Hanah

F25-29

170

McCarver

Christina

F25-29

130

Benson

Melanie

F30-34

890

Al-Hajeri

Noura

F25-29

161

Ratcliff

Lucy

F25-29

197

Butler

Sarah

F30-34

179

Alnouri

Taiba

F25-29

172

Villegas

Patricia

F25-29

192

Carnwath

Gabriel

F30-34

BIB

NAME

GROUP

BIB

NAME

GROUP

198

Cartwright

Andrea

F30-34

231

Jeyaram

Subathra

F35-39

191

Chandler

Robyn

F30-34

221

Manalang

Marshelle

F35-39

182

Coppack

Jilly

F30-34

226

Narzoles

Jewell

F35-39

203

Craven

Janet

F30-34

220

O’Gara

Jennifer

F35-39

186

Fathalla

Fatima

F30-34

230

Palmer Thompson

Kirsten

F35-39

183

Fullwood

Juliet

F30-34

131

Porteous

Leyla

F35-39

211

Gonzales

Remelee

F30-34

222

Shah

Kimberly

F35-39

187

Jamsheer

Nada

F30-34

228

Sygula

Joanna

F35-39

210

Jarque Gomez Ana

F30-34

889

Tacir

Sezin

F35-39

212

Jervoso

Sarah

F30-34

213

Usero

Nerissa

F35-39

181

Klemmova

Marketa

F30-34

118

Whelan

Laura-Clare

F35-39

206

Knutson

Jodi

F30-34

219

Woollacott

Lucy

F35-39

205

Kunakbayeva

Asem

F30-34

234

Zitouni

Karima

F35-39

208

MacNally

Deirdre

F30-34

260

Adeltoft

Patricia

F40-44

209

Mengu

Nevsin

F30-34

236

Al-Husseini

Wajeeha

F40-44

196

Milewska

Katarzyna

F30-34

259

Allen

Meghan

F40-44

184

Niederberger

Evelyne

F30-34

249

Andrews

Vicky

F40-44

916

parady

kelli

F30-34

240

Askew

Melanie

F40-44

195

Rust

Annabelle

F30-34

251

Baillie

Kirsten

F40-44

101

Ryan

Kelly

F30-34

244

Banks

Rachel

F40-44

207

Sosa Caballero

Isora

F30-34

255

Berner

Charlotte

F40-44

117

SYREN

Audrey

F30-34

102

Blakely

Linda

F40-44

199

Tuin

Marion

F30-34

253

Cagnati

Andrea

F40-44

917

Vargas

Pamela

F30-34

243

Chia

Victoria

F40-44

193

Warne

Sandy

F30-34

246

De Paor

Finola

F40-44

225

Al Aquel

Idrak

F35-39

881

Economides

Sarah

F40-44

224

Al Khalifa

Hessa

F35-39

103

Engelbrecht

Marinda

F40-44

233

Al Manni

Nevine

F35-39

104

Engelbrecht

Marinda

F40-44

229

Bolton

Joanna

F35-39

262

Farrell

Clare

F40-44

232

Borlotti

Amanda

F35-39

263

Fraser

Abby

F40-44

227

Carscadden

Angela

F35-39

248

Garland

Olga

F40-44

223

Clarrizze Garcia

Apols

F35-39

256

Kerimbayeva

Nagima

F40-44

217

Corcoran

Katrina

F35-39

247

Kuusisto

Kirsti

F40-44

218

Dickie

Emma

F35-39

258

Lawrence

Annamarie

F40-44

214

Fathalla

Hadyah

F35-39

257

Lemelin

Pascale

F40-44

132

Geluk

Jennifer

F35-39

261

Looby

Mary

F40-44

216

Hancox

Lisa

F35-39

238

Lord

Carmel Lord F40-44

215

Hart

Sally

F35-39

264

McCabe

Clare

F40-44

AGE GROUP RANKING

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

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

> Top 3 race performances Are taken into account for the Ranking

> All World Athletes are awarded in 3 categories

IRONMAN Races, IRONMAN 70.3 Races and Overall (all IRONMAN and IRONMAN 70.3 Races)

> Athletes are classified in 3 levels: Bronze - Top 10% of each Age Group Silver - Top 5% of each Age Group Gold - Top 1% of each Age Group

FOR MORE INFORMATION VISIT

www.ironman.com/awa

33

December 2015

BIB

NAME

GROUP

BIB

NAME

GROUP

BIB

NAME

GROUP

BIB

NAME

GROUP

252

McGough

Maille

F40-44

290

Jones

Lesley

F50-54

13

Al Khalifa

HH Shaikh Nasser Bin Hamad

241

Moohan

Marcella

F40-44

284

Kilshaw

Annemarie

F50-54

885

Al Khalifa

Mubarak

M25-29

374

Bussens

Adam

M25-29

250

Moore

Jean Michele

F40-44

288

Meagher

Margaret

F50-54

328

Al Madani

Mohammed M25-29

384

Bywater

Simon

M25-29

245

Nimon Peters Amanda

F40-44

291

Roussouw

Julie

F50-54

342

Al Sabt

Ahmed

M25-29

372

Christian

Ryan

M25-29

900

Octave

Maryanne

F40-44

133

Warn

Lynette

F50-54

324

Al Sheaibani

Amer

M25-29

337

Ebrahim

Ahmed

M25-29

235

Parker

Annie

F40-44

121

Gannon

Elizabeth

F55-59

335

Alateeq

Faisal

M25-29

326

Elcott

Hady

M25-29

237

Siepker

Alison

F40-44

293

Grüter

Barbara

F60-64

378

AlBinali

Fahad

M25-29

382

Farhan

Abdulla

M25-29

242

Stadelmann

Cindy

F40-44

323

AlBrahim

Ibrahim Khalil

M25-29

365

Girardeau

Sylvain

M25-29

239

Stoilova

Svilena

F40-44

295

Abdulla Ali Baba

Ali

M18-24

379

AlBusmait

Ahmed

M25-29

340

Greenwood

Hamish

M25-29

254

Svensson

Vibeke

F40-44

297

Al Madani

Ahmed

M18-24

362

Aldahmeli

Abulrahman M25-29

370

Habib

Mahmood

M25-29

119

Vasconcelos

Virginia

F40-44

300

Ali

Hasan

M18-24

380

AlDhaen

Nawaf

M25-29

371

Habib

Ahmed

M25-29

265

Alireza

Nirmeen

F45-49

309

Alireza

Abdallah

M18-24

377

Alfares

Yousef

M25-29

348

Hans

Benjamin

M25-29

269

B_rsing

Isabell

F45-49

312

AlMansoori

Hamad

M18-24

321

AlGhanem

Hamad Sharaf M25-29

135

Huerzeler

Manuel

M25-29

M25-29

319

Janahi

Mustafa

M25-29

START TIMES 7:10

M25-29

901

BuAlay

Khalid

M25-29

270

Crawford

Kim

F45-49

298

Alromaihi

Ebrahim

M18-24

884

AlHajri

Mohamed Harmas

280

DeCoopman

Sharon

F45-49

914

BERTONCELLO

RICCARDO

M18-24

331

Alhazeem

Abdulaziz

M25-29

369

Janahi

Ali

M25-29

281

Karanja

Hannah

F45-49

299

Buti

Omar

M18-24

338

Ali

Ahmed

M25-29

355

Khismatullin

Timur

M25-29

278

Lakier

Beth

F45-49

305

Cockburn

Duncan

M18-24

359

AlMousherji

Dhari

M25-29

352

Kopessov

Aman

M25-29

282

McRitchie

Alison

F45-49

296

Faqihi

Abdulla

M18-24

368

Almuayqil

Abdulmajeed

M25-29

353

LANG

DARREN

M25-29

267

Morich

Liza

F45-49

302

Fiori

Pierre

M18-24

351

Alnaser

Ali

M25-29

356

Lawson

Mitchell

M25-29 M25-29

271

Muller

Samantha

F45-49

308

Frapwell

Jordan

M18-24

346

Alnoaimi

Mohamed

M25-29

332

Mangunay

Jerico Mangunay

120

Musselman

Joey-Lynn

F45-49

294

Fulad

Salman

M18-24

383

AlQais

Mohamed

M25-29

336

Marhoon

Mohammed M25-29

274

O’Herlihy

Louella

F45-49

303

Garrett

Tom

M18-24

376

Alramyan

Ahmad

M25-29

373

Matooq

Mahmood

M25-29

266

Riedinger

Frauke

F45-49

311

Keskin

Aykut Emre

M18-24

334

Alrashed

Hasan

M25-29

339

Mendia Larrinaga

Ander

M25-29 M25-29

276

Roghi

Claudine

F45-49

907

Lao

Dong

M18-24

354

Alrekhais

Ibrahim

M25-29

385

Mohamed

Alaauddin EBRAHIM

273

Sansom

Greer

F45-49

301

Ohanlon

Alex

M18-24

344

Alsabah

Bader

M25-29

361

Moore

James

M25-29

275

Schaadt

Lone

F45-49

307

Ruiz

Shiela Marie M18-24

333

Alsabbagh

Abdulaziz

M25-29

358

PATIL

HARDIK

M25-29

268

Schleurholts

Annemiek

F45-49

310

Shaheen

Omar

M18-24

363

AlSharhan

Ahmad

M25-29

105

Pikor

Dawid

M25-29

277

Smith

Alison

F45-49

902

Tijero

Xabier

M18-24

318

AlTaweel

Zaid Bader

M25-29

347

Pingram

Richard

M25-29

Aday

M25-29

314

Quimzon

Alvin john

M25-29

272

Stewart

Cheryl

F45-49

304

Villec

Alexander

M18-24

366

Alvarez Diez de Ulzurrun

279

Wood

Kelly

F45-49

306

Zatkovich

John

M18-24

350

Anis

Karim

M25-29

381

Safi

Othmane

M25-29

283

Abdulrahim

Najwa

F50-54

322

Abdul Karim Turki Ali

M25-29

122

Apaydin

Emre

M25-29

375

Sanak

Justin

M25-29

M25-29

327

Shams

Bassam

M25-29

286

Ballouz

Mary Anne

F50-54

330

Abdulla

Ali Ahmed

M25-29

317

Atwah

Zayed Hussain

134

Eibl

Birgit

F50-54

364

Akhunianov

Irek

M25-29

313

Bassil

Charbel

M25-29

315

Shaygardanov

Artur

M25-29

287

Gordon

Diane

F50-54

329

Al Ajaji

Rayan

M25-29

367

B-Cote

Christian

M25-29

360

Skorupa

Paweł

M25-29

285

Gustus

Mary

F50-54

343

Al Anzoor

Ahmed

M25-29

357

Bota

Norbert

M25-29

320

Taqi

Ali

M25-29

292

Huberty

Carole

F50-54

341

Al Doseri

Hamad

M25-29

316

Boulos

Camil

M25-29

349

White

Will

M25-29

289

Hussain

Ghada

F50-54

325

Al Jalahma

Nasser

M25-29

345

Broughton

Joseph

M25-29

401

Abdulla Touq

Ebrahim

M30-34

34

BIB

NAME

GROUP

BIB

NAME

GROUP

417

Al Binkhalil

Omar

M30-34

436

Driscoll

Joel

M30-34

414

Al Harban

Ahmed

M30-34

420

Dsouza

Neil

M30-34

909

Al Khalifa

Isa

M30-34

415

Eid

Saad

M30-34

ITALO

M30-34

471

AlAli

Mohsen

M30-34

136

ESSELIN FILHO

403

Alansari

Mahmood

M30-34

139

Farley

Jon

M30-34 M30-34

449

Albrecht

Marco

M30-34

458

Fernandez

Manuel Javier

470

AlDosary

Salem

M30-34

409

Florencio

Eduardo

M30-34

404

Alghanami

Yousef Salman

M30-34

444

Fluker

Bryce

M30-34

400

Algosaibi

Abdulmohsen

M30-34

428

Friend

Roscoe

M30-34

394

ALHAMOUD

FERAS

M30-34

439

Gallagher

Gareth

M30-34

433

Alhosani

Abdulrahman

M30-34

462

Golikov

Pavel

M30-34

Aliy

Mohamed Belal

M30-34

447

Govorov

Dmitry

M30-34

Pablo

M30-34

469 411

Aljarallah

Ahmad

M30-34

459

Guardiola Molla

463

Aljarallah

Mohammed M30-34

416

Harangozo

Tamas

M30-34

445

Allan Sword

Andrew

M30-34

418

Harris

Alex

M30-34

AlMarri

Omar Abdullah

M30-34

474

Hassan

Belal

M30-34

419

AlQassab

Hasan Moosa Hasan

M30-34

427

Hawes

Tim

M30-34

397

Al-Qatami

Fawzi M.

M30-34

431

Izdikov

Yerzhan

M30-34

461

Alrowaili

Mohamed

M30-34

396

Jaulent

Sebastien

M30-34

913

ALSAATI

EHSAN ABDULMAJEED

M30-34

429

Johnson

David

M30-34

426

Alsheikh

Faisal

M30-34

467

Kerimkulov

Olzhas

M30-34

405

Althunyan

Abdullatif

M30-34

395

Knibiehly

Brandan

M30-34

432

Alvarez

Victor R-ace M30-34

468

Laurico

Paulinius

M30-34

911

Anderson

Jamie

M30-34

457

Massola

Alberto

M30-34

390

Avramenko

Andriy

M30-34

472

Mathew

Luke

M30-34

423

Benabdallah

Mehdi

M30-34

453

McDonald

Michael

M30-34

460

Bezuglov

Eduard

M30-34

413

Mehri

Khalil

M30-34

422

Bojan

Jakub

M30-34

446

Meiring

Hendrik

M30-34

442

Botha

Ockert

M30-34

454

Melnikov

Dmitry

M30-34

440

BOUZOUBAA

MOHAMED

M30-34

410

Mishanin

Dmitry

M30-34

473

Calahorra

Mikel

M30-34

455

Morand

Bruno

M30-34

107

Çınar

Göksen

M30-34

399

Najafov

Boris

M30-34

389

Courtney

Rhys

M30-34

421

Noel

Simon

M30-34

451

Crammond

Graham

M30-34

425

Oung

Luke

M30-34

393

DANIEL

Pierre

M30-34

891

Pastor

Unai

M30-34

737

Dekorsi

Patrick

M30-34

430

Picache

Danielo

M30-34

465

dicranian

christophe

M30-34

452

Prouillac

Matthieu

M30-34

407

35

December 2015

BIB

NAME

GROUP

BIB

NAME

GROUP

BIB

NAME

GROUP

BIB

NAME

GROUP

398

Puklus

Karol

M30-34

484

Al-Adhamy

Osama

M35-39

568

Dalton

Joe

M35-39

518

Jassim

Mamdooh

M35-39

406

Raad

Tony

M30-34

616

AlFahim

Ahmed

M35-39

562

Dandachi

Nader

M35-39

617

Jber

Ahmed

M35-39

388

Ramadan

Eslam

M30-34

501

Algosaibi

Tariq

M35-39

583

De luca

Sergio

M35-39

549

Jennison

Matt

M35-39

Reyes

Ralph Anthony

M30-34

494

Al-Khalifa

Mohammed M35-39

571

Denning

John

M35-39

556

JOURDAIN

Flavien

M35-39

M35-39

478

Dite

Christopher

M35-39

609

Junghaenel

Toni

M35-39

424 106

Robinson

Jonathan

M30-34

614

AlMuhairi

Mohamed Mehaier

438

Rochat

David

M30-34

486

Alqallaf

Hussain

M35-39

514

Dunham

Keith

M35-39

538

KALIA

VISHAL

M35-39

387

Rowles

Craig

M30-34

615

AlQassar

Mohammed M35-39

520

Dyck

Bradley

M35-39

483

Khalifa

Ahmed

M35-39

408

Saliba

JeanKarl

M30-34

574

Alquntar

Zaidoon

M35-39

496

Ebrahim

Amer

M35-39

537

Khamlichi

Nadir

M35-39

464

Sanchez Lillo

Luis

M30-34

493

AlSharhan

Abdulla

M35-39

513

Ebrahim

Hussain

M35-39

580

Koehler

Dirk

M35-39

M35-39

557

EL KHALIFA

Youns

M35-39

602

Komarov

Vladimir

M35-39

434

Sarybekov

Vladimir

M30-34

508

Alshehri

Ali Mohammad

437

Sarybekov

Arslan

M30-34

586

Andersen

Brian

M35-39

576

El-Ansary

Haythem

M35-39

141

Komorowski

Maciej

M35-39

M35-39

611

Elghaish

Abdellatif

M35-39

561

Krutý

Rudolf

M35-39

138

Schnitzler

Michael

M30-34

545

Ang

Grant Lemuel

441

SEKER

BARAN

M30-34

551

Araga

Fernando

M35-39

918

Elizaga

Gary

M35-39

553

Lange

Johannes

M35-39

466

Smith

Liam

M30-34

566

Axiotis

Alex

M35-39

587

Elsafty

Hatem

M35-39

540

Leivers

Dominic

M35-39

443

Sorby

Oliver

M30-34

525

baaklini

George

M35-39

529

Farsoun

Rabih

M35-39

607

Manabat

Anthony

M35-39

392

Spedding

Alec

M30-34

601

Balmer

Tom

M35-39

604

Fraser

Charles

M35-39

490

Matta

Michel

M35-39

M35-39

579

GALLARATO

DAVID

M35-39

516

MCPHEATOR

CRAIG

M35-39

M35-39

560

Gaynor

Declan

M35-39

523

Meintjes

Jordan

M35-39

M35-39

476

Gemayel

Olivier

M35-39

526

MINARRO PALACIOS

RAUL

M35-39

Mubarak

M35-39

456

Stafford

Michael

M30-34

140

Balta

Oscar Marquez

412

Tipper

Nicholas

M30-34

479

Barouki

Vincent

435

Tsenov

Yerzhan

M30-34

507

Batusbatusan Jonathan

450

Urquhart

Niall

M30-34

886

Beilharz

Maximilian

M35-39

589

GIRVEN

BRETT

M35-39

503

Mohammed Mubarek

Harry

M35-39

558

Moisiadis

Michalis

M35-39

391

Verdeprado

Nesty jun

M30-34

536

Birman

Alexandre

M35-39

559

GoodsonWickes

448

Vidineev

Anton

M30-34

500

Bojlia

Saad

M35-39

578

Groom

Jamie

M35-39

487

Moolman

Johan

M35-39

386

Vogel

Daniel

M30-34

564

BOLSOY

SİTEMKAR

M35-39

528

Grove

Martin

M35-39

108

MOREAU

Eddy

M35-39

Clarke

M35-39

137

Weymouth

William

M30-34

585

Brackmann

Thomas

M35-39

582

Grupiński

Piotr

M35-39

563

MortonShepherd

402

Zaman

Yousif

M30-34

488

Brady

Derek

M35-39

522

Haji

Shaker

M35-39

504

Muirhead

Stuart

M35-39

618

AbdulSalam

Abdulla Abdulrahim

M35-39

581

Broome

Craig

M35-39

527

Hall

Gareth

M35-39

544

Mustafin

Rinat

M35-39

532

Abuhaidar

Walid

M35-39

543

Brown

Graham

M35-39

541

Hanlon

Kieren

M35-39

600

Nash

Grant

M35-39

533

Abuhaidar

Walid

M35-39

123

Cagnati

Roberto

M35-39

489

Hayward

James

M35-39

592

Nelson

Michael

M35-39

619

Acar

Nuri

M35-39

606

Camposeranio

Simone

M35-39

530

Hchaime

Tony

M35-39

550

Newbery

Will

M35-39

599

Afiouni

Dani

M35-39

612

Cantieri

Matteo

M35-39

485

Heney

Kenneth

M35-39

517

OCAMPO

MANUEL, JR M35-39

502

Akhdar

Mazen Hassan

M35-39

588

Card

Robin

M35-39

531

Henn

Christian

M35-39

535

On

Michael

M35-39

555

Aksaman

Ozgur

M35-39

596

Charlesworth

Jamie

M35-39

482

Hernandez

Hector

M35-39

492

Orlandi

Kevin

M35-39

498

Al Fadhli

Faisal

M35-39

475

Chebaro

Amer

M35-39

505

Holden

Robin

M35-39

515

Pano

Elie

M35-39

499

Al Khalifa

Khalid

M35-39

598

Craig

Paul

M35-39

495

Humaidan

Ali

M35-39

591

Paredes

Adelfo

M35-39

565

Al Malki

Ahmed

M35-39

570

Craven

Michael

M35-39

510

Imperial

Julius

M35-39

539

Parris

Nick

M35-39

593

Alabduljader

Nawaf

M35-39

548

Cummings

Gary

M35-39

491

Izdepski

Jesse

M35-39

575

Popov

Yury

M35-39

481

Alabdulkarim

Omar

M35-39

584

Cunningham

David

M35-39

512

Jassim

Mazin

M35-39

595

Prudhomme

Marc

M35-39

36

BIB

NAME

GROUP

BIB

NAME

GROUP

511

Pujals

Miguel

M35-39

728

Ali

Salman

M40-44

572

Ribeiro

Antonio

M35-39

645

Allen

Stephen

M40-44

477

Rodriguez Bouza

Tito

M35-39

634

ALMMOHANNADI

NASSER

M40-44

480

Roux

Christophe

M35-39

641

Amann

Wolfgang

M40-44

509

Sampelo

Edward Sampelo

M35-39

675

Anderson

Stephen

M40-44

610

Santos

Michael

M35-39

653

Asmund

Rolf

M40-44

542

Sayegh

Elias

M35-39

668

Atasever

Aydonat

M40-44

552

Scaccianoce

Christian

M35-39

723

Augustyniak

Jaroslaw

M40-44

554

Schmöller

Enrico

M35-39

690

Bacon

A. Travis

M40-44

573

Schwarzgruber

Stefan

M35-39

713

Baron

Jonathan

M40-44

519

Seeley

Chris

M35-39

654

Belkebir

Hamid

M40-44

546

Seitmagambetov

Aset

M35-39

697

Belski

Maciej

M40-44

590

Sellin

Andreas

M35-39

905

Bertoncello

Fabian

M40-44

534

Sethi

Manish

M35-39

726

Bilal

Ali Riza

M40-44

577

Sidorenko

Alexey

M35-39

720

Bin Miethig

Kai Khalid

M40-44

594

Solarski

Phil

M35-39

143

Blanker

Brett

M40-44

506

Soltani

Amin

M35-39

701

Block

Janne

M40-44

109

Studer

Gregor

M35-39

715

Blore

Warren

M40-44

567

Syson

Kristian

M35-39

112

Bond

Martin

M40-44

524

Tanner

Adam

M35-39

676

Bromyard

Simon

M40-44

521

Thomas

Tony

M35-39

731

Burrows

Chris

M40-44

597

Toyoumi

Tomokazu

M35-39

647

Canaria

Jaynald

M40-44

569

Turner

Andrew

M35-39

646

Canning

Mike

M40-44

608

Van willigen

Jeroen

M35-39

657

Christensen

Flemming

M40-44

904

Vi�als Vilarnau Bernat

M35-39

719

Cote

Yanick

M40-44

603

Vicario Lara

David

M35-39

669

COURBON

Laurent

M40-44

613

Villarico

Joe Max

M35-39

652

De Pryck

Ronnie

M40-44

605

Wilkes

Adam

M35-39

663

deleon

rex

M40-44

497

Yaqoob Nass

Ahmed

M35-39

722

DELMORO

ARIEL

M40-44

547

Zhumayev

Maksut

M35-39

649

Durrell

Phil

M40-44

620

Afifi

Hassan

M40-44

644

English

Michael

M40-44

702

Ahlin

Kristoffer

M40-44

126

Fabbri

Claudio

M40-44

661

Al AKWA

HAS

M40-44

664

Fabien

ESCOMEL

M40-44

630

Al Khalifa

Bader

M40-44

717

Fajardo Liaño

Enrique

M40-44

631

Al Moayed

Osama

M40-44

624

Fattal

Bertrand

M40-44

671

Al-Alawi

Suleiman

M40-44

667

Floreani

Fabrizio

M40-44

688

Alharbi

Hashem

M40-44

712

Flüeler

Martin

M40-44

TRICLUB PROGRAM WELCOME TO THE CLUB!

LET’S GO!

REGISTER NOW!

You like racing together with your team mates?

With our TriClub Program you will collect points in every IRONMAN race you finish and help your team move up in the global and regional ranking.

You like getting together with your team mates onsite and socialize with other club athletes?

Come and attend our exclusive TriClub Villages onsite Support your athletes, celebrate the event and enjoy the atmosphere.

You are keen on fighting for a trophy and a title?

Motivate your team mates, race in the European and qualify for the big final.

Championship Series

What are your benefits?

• Great social experience for club members competing together • TriClub Village as designated area near the finish line • Early entry to selected IRONMAN / IRONMAN 70.3 Races • Special offers on IRONMAN Merchandise online shop • Special local onsite benefits at some Races • Registration to the Program is totally FREE

ANY QUESTIONS? FEEL FREE TO CONTACT US:

Triclubemea@ironman.com, www.ironman.com

37

December 2015

BIB

NAME

GROUP

BIB

NAME

GROUP

BIB

NAME

GROUP

BIB

NAME

GROUP

655

Fourie

Mark

M40-44

704

McNamara

David

M40-44

623

Usero

Pedro

M40-44

765

Hart

Stuart

M45-49

665

Francis

Don

M40-44

680

Millington

Paul

M40-44

698

Valsamidis

Nick

M40-44

116

Hess

Ed

M45-49

111

Francisco

Helder

M40-44

685

Millot

JeanReynald

M40-44

695

Vinent

Alfons

M40-44

887

Highmore

GORDON

M45-49

693

Fransos

Matteo

M40-44

707

Modin

Fredrik

M40-44

648

Volani

Paolo

M40-44

115

Holzer

Ralf

M45-49

658

Franz

Wyatt

M40-44

659

Moore

Patrick

M40-44

709

Walker

Daniel

M40-44

786

Homer

David

M45-49

M40-44

113

Wallimann

Patrick

M40-44

771

Hugo

Greg

M45-49

692

Garcia

Reden

M40-44

637

Mourad

Ahmed Mourad

632

Ghuloom Hussain

Mohammed M40-44

672

Mourtzis

Michalis

M40-44

730

Wattam

Gerald

M40-44

785

Huriez

Stephane

M45-49

725

Gibbs

Alex

M40-44

910

Mugharbil

Martin

M40-44

708

Williamson

Nick

M40-44

768

James

Sean

M45-49

677

Glas

Johannes

M40-44

625

Oakes

Scott

M40-44

920

Wood

Neil

M40-44

749

Johnson

Ryan

M45-49

710

Gomez Gonzalez

Ernesto

M40-44

716

O’Donnell

Tim

M40-44

660

Wuttke

Christopher

M40-44

790

Johnson

Nicholas

M45-49

651

Gremmen

Jan

M40-44

894

Pettet

Alexander

M40-44

666

Yucel

Bora

M40-44

883

Kamal

Ayad

M45-49

142

Guerin

Sebastien

M40-44

714

Peyrin

Fabrice

M40-44

694

Zamasz

Krzysztof

M40-44

794

Kenna

Paul

M45-49 M45-49

110

Haesle

John

M40-44

700

Podoba

Jacek

M40-44

683

zsilak-makra

andras

M40-44

742

Kilshaw

Andrew Kilshaw

711

Henggeler

Daniel

M40-44

638

Podracky

Radek

M40-44

906

Zurlo

Lorenzo

M40-44

149

Knight

Chris

M45-49

629

Holmes

Richard

M40-44

639

Raghavan

Nikhil

M40-44

796

Aldosary

Jamal

M45-49

788

Knudsen

Thomas

M45-49

678

HolzingerElias

Alex

M40-44

919

Rowen

Soul

M40-44

797

Almuraisi

Hamad

M45-49

114

Kyle

Dave

M45-49

621

Itani

Hasan

M40-44

679

Rushton

Matthew

M40-44

772

Booth

Christopher

M45-49

751

Lamshed

Craig

M45-49

662

Jackson

Howard

M40-44

681

Ruzuar

Alif

M40-44

757

Bru

Libardo

M45-49

777

Laurent

Deage

M45-49

635

Jawad

Jameel Jassim

M40-44

687

Schaadt

Michael

M40-44

792

Bruce

Gary

M45-49

763

Lo Cicero

Vincent

M45-49

628

Kershaw

Adrian

M40-44

696

Schuler

Fabio

M40-44

776

Burch

Ian

M45-49

795

Malallah

Reyad

M45-49

703

Khoury

Robert

M40-44

642

Shawyer

Simonn

M40-44

748

Buss

Dirk

M45-49

789

Marquez

Mario

M45-49

718

KORACAK

KOLJA

M40-44

626

Sheard

Warren

M40-44

146

Caglar

Selcuk

M45-49

732

McCallum

Craig

M45-49

682

Kosno

Piotr

M40-44

706

Siregar

Verdy

M40-44

740

Cameron

Ewan Cameron

M45-49

758

McCann

Chris

M45-49

145

Kuettel

Lars

M40-44

724

Smith

Gavin

M40-44

766

Campbell

Clifford

M45-49

760

McCourt

Michael

M45-49

633

Kullar

JS

M40-44

888

Smith

Simon

M40-44

799

Chorlton

Simon

M45-49

735

McDougall

Iain

M45-49

622

Kulmala

Tomi

M40-44

699

Somoza

Juan Jose

M40-44

761

Collins

Bruce

M45-49

739

Meftah

Abbass

M45-49

643

Kumar

Tarun

M40-44

124

Soto

Diego

M40-44

753

Comber

Jonathan

M45-49

759

Megens

Albert

M45-49

721

Ladim

Erwin

M40-44

670

Stamer

Carl

M40-44

754

Da Rold

Antonio

M45-49

743

Mercado

Ricky

M45-49

673

Lemaire

Frederic

M40-44

144

Stoimaier

Christian

M40-44

793

Davantes

Aljuhn

M45-49

770

Michels

Bert

M45-49

684

Little

Mark

M40-44

674

Sword

Allan

M40-44

781

Dimauro

Alessandro

M45-49

903

Middleditch

James

M45-49

921

Luther

Chris

M40-44

691

Szabo

Gyula

M40-44

762

Dixon

Roy

M45-49

769

Mikos

Jaroslaw

M45-49

705

Malik

Aldin

M40-44

727

Tacir

Emre

M40-44

750

Due

Karsten

M45-49

148

Miles

Paul

M45-49

689

Manser

Brad

M40-44

125

Tagliente

Vito

M40-44

734

Dufour

Pascal

M45-49

896

Nardelli Leonardi

Marco

M45-49

636

Marsland

Robert

M40-44

640

Thackray

Andrew

M40-44

773

Dunkerley

John

M45-49

764

Newman

Christopher

M45-49

627

Martin

Justin

M40-44

650

Tracey

Jimmy

M40-44

779

Geiss

Alexander

M45-49

882

O riordan

Colin

M45-49

908

Mathews

Frank

M40-44

729

Turnbull

Andrew

M40-44

899

Gusbin

Michel

M45-49

755

Palmer

Mike

M45-49

656

Mauceri

Mattia

M40-44

686

Ural

Baris Sinan

M40-44

774

Harris

Bryan

M45-49

745

Parajas

Joel

M45-49

38

THERE IS MORE POTENTIAL IN ALL OF YOU > Chiropractic Care > Physical Therapy > Massage Therapy > Hydrotherapy WE ARE WORKING TO EFFECTIVELY IMPROVE YOUR PERFORMANCE IN SPORTS. IT’S AS SIMPLE AS THAT!

Dr. Amy Bowzaylo, DC Clinical Director and CEO Member of

InTouch, we care BIB

NAME

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BIB

Get in Touch! T: +973 1769 0100 www.intouchclinic.com

NAME

GROUP

BIB

NAME

GROUP

BIB

NAME

GROUP

752

Paver

Mark

M45-49

775

Van Boven

Rudi

M45-49

819

carlins

david

M50-54

820

Janahi

Salah

M50-54

738

Pear

Michael

M45-49

756

Venn

Paul

M45-49

822

Carson

Mark

M50-54

829

Jones

Andrew

M50-54

747

Penn

Robert

M45-49

880

Vogelzang

Guus

M45-49

844

Castro

Carlos

M50-54

842

Kapur

Rohit

M50-54

733

Pontifex

Steven

M45-49

147

Wood

Simon

M45-49

150

Clark

Henry

M50-54

824

Katten

Mitchell

M50-54

787

Richards

Toby

M45-49

780

Zwager

Finn

M45-49

813

Costello

Frank Costello

M50-54

898

Lomi

Emilio

M50-54

746

Santiago

Florante

M45-49

850

Adusei-Poku

Kwadjo

M50-54

846

Delbecq

Pierre

M50-54

838

Magnie

Volker

M50-54

741

Saradar

Mario

M45-49

834

Aikman

Michael

M50-54

831

Depolla

Thierry

M50-54

811

Majeed

Abdulla

M50-54

736

Sargis

Christophe

M45-49

810

Al Bastaki

Jassim

M50-54

836

Dorward

Scott

M50-54

828

Mark

Rogers

M50-54

744

Schroeder

Marvin

M45-49

808

Al-Alawi

Sadeq

M50-54

802

Dressler

Henry

M50-54

827

Morelli

Marco

M50-54

778

Segard

Eymeric

M45-49

816

Al-Alawi

Waleed

M50-54

853

Farrell

Shaun

M50-54

848

Murphy

Greg

M50-54

782

Segger

Andre

M45-49

817

Alex

Jörg

M50-54

832

Fratini

Luca

M50-54

128

mussotto

paolo

M50-54

783

Smith

Graham

M45-49

807

AlThawadi

Yousif

M50-54

812

Gilby

Ian

M50-54

825

Newman

Martin

M50-54

912

Spies

Stefan

M45-49

809

Alwadi

Hussain

M50-54

854

Gonzales

Ricardo (Ricky)

M50-54

818

Ohanlon

Robert

M50-54

767

Tabbal

Ali

M45-49

843

AROYO

METIN

M50-54

837

Goode

Michael

M50-54

852

Oshaughnessy

Donn

M50-54

798

Taylor

Dave

M45-49

826

Bermingham

Michael

M50-54

830

GOUTARD

Serge

M50-54

804

Owen

Tim

M50-54

895

Tcarev

Sergei

M45-49

840

Biehl

Helmut

M50-54

814

Halford

Simon

M50-54

847

PALERMO

FRANCESCO

M50-54

791

Tilkian

CE Cadu

M45-49

127

Bresser

Robin

M50-54

833

Herselman

Etienne

M50-54

835

Pert

Brian

M50-54

784

Tinetti

John

M45-49

801

Burns

Charlie

M50-54

855

Hornig

Andreas

M50-54

841

Petit

Fabrice

M50-54

800

Tokmadi

Muratkhan

M45-49

803

Burns

Thomas

M50-54

806

Hunt

David

M50-54

897

Ravaglia

Franco

M50-54

39

December 2015

BIB

NAME

GROUP

BIB

NAME

GROUP

BIB

NAME

GROUP

BIB

NAME

GROUP

823

Roberts

Craig

M50-54

858

Buali

Hasan Jassim

845

Saggers

Mark

M50-54

872

Butcher

Thad

M55-59

859

Horne

Andrew

M55-59

875

Bradley

Donald

M60-64

851

Schenk

Cyriel

M50-54

864

Clark

Stephen

M55-59

856

Karim Turki

Abdul

M55-59

876

Fischer

Jurgen

M60-64

839

Street

Karl

M50-54

862

Dadon

Tanguy

M55-59

892

Lando

Edoardo

M55-59

893

Lando

Luigi

M60-64 M60-64

M55-59

152

hemberger

volker

M55-59

877

Bertrand

Georges

M60-64

849

Sumner

Phil

M50-54

861

Dribbin

Ronald

M55-59

868

Morgan

Steve

M55-59

874

Rodrigues

David Rodrigues

805

Tambeur

Luc

M50-54

873

Forsythe

Dave

M55-59

869

Morris

Alex

M55-59

879

Natale

Otello

M65-69

815

Thompson

Tim

M50-54

129

Gannon

Martin

M55-59

866

OlvĂŠn

Lars

M55-59

878

Ryan

Frank

M65-69

821

Verb

Andrew

M50-54

863

Gbiorczyk

Ludger

M55-59

151

Roussouw

Noel

M55-59

915

Hollander

Lew

M85-89

867

AL Maadheed Khalid

M55-59

857

Hart

Mike

M55-59

860

Solomon

Edwin

M55-59

865

Bertoli

M55-59

871

Hassan

Javed

M55-59

870

Wakefield

Robert

M55-59

Francesco

RELAY BIB

TEAM NAME

BIB

TEAM NAME

BIB

TEAM NAME

BIB

TEAM NAME

START TIMES 7:10

1136

Jansen

1153

Smits

1170

alshabab club 1

1120

1/3 of 1/2 of an IRONMAN

1137

JHR

1154

TAFJEER

1171

PSY Tribuddies

1121

2T+M

1138

KLM

1155

TBOK

1172

Filipino International Triathlete Dubai

1122

3 Tough Mothers

1139

M.R.G

1156

Team Charles Russell Speechlys

1173

JMT tired Tri team

1123

Always Trying

1140

Manama

1157

Team Drrc

1174

The Good The Bad The Ugly

1124

ARS2015

1141

McKatallo

1158

Team Fil-Bah

1175

The Mighty Celts

1125

British Embassy Bahrain

1142

MissingLinks-A

1159

TEAM FIRST TIMERS

1176

Team Believers

1126

Budgie Smugglers

1143

More rust than iron

1160

Team Riyadh

1177

AlCaino

1127

Coming Through

1144

MPL

1161

Team Sawa

1178

Chameleons

1128

DCR

1145

Namnori

1162

Team Wahsh

1179

TEAM MAGELLAN

1129

Dhahran Divas

1146

Northenders

1163

The Blindsiders

1180

FIT Dubai 1

1130

Double Gs

1147

Not Fast but Fabulous

1164

Tri-Chicks

1181

Drennigan

1131

FIT KSA/King Fahad Specialist Hospital Dammam

1148

Pink Camels

1165

Under trained & Over confident

1182

Tweedle Dee & Tweedle Dum

1132

FIT-KSA

1149

Roots

1166

Vaughan & Stubbs

1183

Mohamed Shreeda

1133

HARROP

1150

1167

Go Go Girls

1184

Ghadeer

1134

Honey Badgers

1151

RT Three

1168

alshabab club

1185

BRR Girls

1135

Jackson, Mark & Tom

1152

SEXYSHORTSCREW

1169

Al Fursan Team

40

December 2015

THANK YOU VOLUNTEERS! On behalf of IRONMAN 70.3 MIDDLE EAST CHAMPIONSHIP BAHRAIN, we would like to personally thank you for committing to making this event a success. Thank you for selflessly devoting your time and efforts to make this flagship race the best in the region!

We are very much looking forward to the 1st IRONMAN 70.3 MIDDLE EAST CHAMPIONSHIP BAHRAIN! This is one of the most highly anticipated sports events of the year.

To all the people who signed up to volunteer, welcome to the IRONMAN Bahrain club. We anticipate that you will have a great time with us. Thank you for your tireless support and presence in this gigantic endeavour.

IRONMAN 70.3 BAHRAIN would not have been possible without you!

You guys rock!

41

EUROPE UNITED KINGDOM 12/6/2016 IRONMAN 70.3 UK Staffordshire

2016

26/6/2016 IRONMAN 70.3 UK 17/7/2016 IRONMAN UK 11/9/2016 IRONMAN Weymouth

SOUTH AFRICA

11/9/2016 IRONMAN 70.3 Weymouth 18/9/2016 IRONMAN Wales

SPAIN IRELAND

21/5/2016 Club La Santa IRONMAN Lanzarote

14/8/2016 IRONMAN 70.3 Dublin

24/9/2016 Club La Santa IRONMAN 70.3 Lanzarote SOUTH AFRICA 24/1/2016 Standard Bank IRONMAN 70.3 South Africa

10/4/2016 Standard Bank IRONMAN African Championship 19/6/2016 Standard Bank IRONMAN 70.3 Durban

FRANCE 1/5/2016 IRONMAN 70.3 Aix en Provence 5/6/2016 IRONMAN France

MIDDLE EAST

27/8/2016 IRONMAN 70.3 Vichy 28/8/2016 IRONMAN Vichy

BAHRAIN TBD IRONMAN 70.3 Bahrain

SPAIN UAE 29/1/2016 IRONMAN 70.3 Dubai

7/5/2016 Thomas Cook IRONMAN 70.3 Mallorca 22/5/2016 IRONMAN 70.3 Barcelona 24/9/2016 Thomas Cook IRONMAN Mallorca 2/10/2016 IRONMAN Barcelona

NORWAY 3/7/2016 IRONMAN 70.3 Norway SWEDEN 10/7/2016 IRONMAN 70.3 Jonkoping

ESTONIA 6/8/2016 IRONMAN 70.3 Estonia

20/8/2016 IRONMAN Sweden

DENMARK 19/6/2016 KMD IRONMAN 70.3 Kronborg

GERMANY

21/8/2016 KMD IRONMAN Copenhagen

5/6/2016 Sparkasse IRONMAN 70.3 Kraichgau powered by Kraichgau Energie

11/09/2016 KMD IRONMAN 70.3 Aarhus

3/7/2016 IRONMAN European Championship Frankfurt

NETHERLANDS

14/8/2016 Sparkassen Finanzgruppe IRONMAN 70.3 European Championship Wiesbaden

31/7/2016 IRONMAN Maastricht-Limburg

LUXEMBOURG 18/6/2016 Ergo IRONMAN 70.3 Luxembourg - Region Moselle

SWITZERLAND 5/6/2016 IRONMAN 70.3 Switzerland

11/9/2016 Strandräuber IRONMAN 70.3 Ruegen

POLAND 07/08/2016 Herbalife IRONMAN 70.3 Gdynia

AUSTRIA 22/5/2016 IRONMAN 70.3 St. Pölten

HUNGARY

26/6/2016 IRONMAN Austria

30/7/2016 IRONMAN 70.3 Budapest

28/8/2016 IRONMAN 70.3 Zell am See

24/7/2016 IRONMAN Switzerland CROATIA 18/9/2016 IRONMAN 70.3 Pula TURKEY ITALY 12/6/2016 IRONMAN 70.3 Italy 20/08/2016 IRONMAN 70.3 Rome 16/10/2016 IRONMAN Italy

23/10/2016 Gloria IRONMAN 70.3 Turkey

December 2015

The new 2016 Land Cruiser is a technically advanced luxury SUV with genuine offroad capabilities, enhanced refinement and comfort for passengers.

Toyota Land Cruiser

Raising the Bar

T

his worldbeating, goanywhere Land Cruiser is the ninth generation of Toyota’s legendary Land Cruiser SUV line and remains true to its illustrious heritage in being a thoroughbred off-roader.

Toyota’s ‘no compromise’ approach is evident in the Land Cruiser’s traditional body-onframe construction which is crucial to its ability to tackle the toughest terrain. This tried and tested approach is matched by sophisticated handling, suspension and drivetrain systems that extend its off-road capabilities while enhancing comfort and stability in normal driving. The new Land Cruiser retains the well-established features that have contributed to the vehicle’s worldwide rugged appeal and thoroughbred offroader status.

Functionally Appealing Design

For more than 50 years, consistent high quality and

44

technical sophistication have earned the Land Cruiser its special status in Toyota’s model line-up, embodying the company’s four-wheel drive capacity. The design of the Land Cruiser respected this heritage, while bringing Toyota’s off-road image up-to-date. The new Land Cruiser exemplifies the ‘Vibrant Clarity’ aspect of Toyota’s brand design philosophy, which guides the development of off-road models that are vibrant and energetic, while retaining its original purpose.

emanates from the contrast and harmony of the materials creating a quality atmosphere worthy of the ‘King of 4WD’.

Luxurious Interiors

Unmatched Safety Technologies

The new Land Cruiser’s quality craftsmanship and reassuring functionality can be felt at every touch point. A great deal of attention has been paid to the genuine leather thickness, the edge treatment and the metal-like ornamentation of the functional parts unified with satin silver paint which coordinates with the hairline finished aluminium-like ornamentation on the centre and upholstered areas conveying a dignified feel which

Active headrests on the driver and front passenger seats and a total of ten airbags. In order to ensure safety for pedestrians, the Land Cruiser also has a Pedestrian Protection through Impact Alleviation Structure.

Powerful Engine and Superior Driving Dynamics

The heart of the new Land Cruiser’s capability is its 5.7-litre 32 Valve DOHC with dual VVT-i V8 engine, which produces 362 horsepower at 5,600 RPM and 540 Nm of torque at 3,200 RPM.

The Land Cruiser is as solid as it looks with a body structure that makes extensive use of high-strength steel. The Land Cruiser multi-terrain Anti-lock Braking System (ABS), Electronic Brake-force Distribution (EBD) and Brake Assist (BA) provides auxiliary force to assist the driver during emergency braking.

Adding to the safety features is the Emergency Brake Signal.

A Blind Spot Monitor (BSM) System is also available which alerts the driver to other vehicles located at their side to assist, the driver as well as the Rear View Monitor System and a Clearance and Back Sonar System.

The Land Cruiser customers are among the most loyal in the auto industry; they seek ultimate capability and luxury which this new model certainly has • For more information visit the Toyota showroom in Sitra, call 17730730 or visit www.toyota.com.bh

December 2015

The Westin hotel is the official race hotel of IRONMAN, with good reason.

Feel Well

The Heavenly® Spa features 10 elegant treatment rooms with designated male and female zones, including the couples’ spa suite, and the largest Turkish Hammam bath on the island.

Whether seeking to wind down after an exhilarating day or simply wanting to be pampered, the Heavenly® Spa’s range of treatments from head to toe

wholesome ingredients.

For freshly pressed single fruit and blended juices, as well as smoothies, Fresh by the Juicery recipes are formulated to provide guests with optimum nutrients.

Move Well

The modern WestinWORKOUT® Fitness Studio is equipped with the

Well-being AT ITS BEST

E

very Westin program is designed with the guests’ wellbeing in mind, from the brand’s world-renowned Heavenly® Bed, nourishing SuperFoodsRx™ dishes, to the energizing WestinWORKOUT fitness studio and revitalizing Heavenly® Spa treatments.

48

Sleep Well

Westin has designed every detail of the Heavenly® Bed, introduced in 1999, to promote superior slumber – from the crisp, white, 250–thread count sheets to the down duvets, plush pillows and custom pillowtop mattresses. Each of the Westin Bahrain City Centre’s 200 rooms are also equipped with the Heavenly® Bath and White Tea Amenities.

latest cardio machines, strengthtraining equipment and weights.

Take advantage of the gym’s Gear Lending Program – a New Balance® kit with shoes and clothing for only a small rental fee, to help you pack light and stay fit. offer you the opportunity to embrace bliss.

Eat Well

Fuel your body with delicious SuperFoodsRx™ dishes packed with nutrients and energy, created in collaboration with doctors and nutritionists, found in both in-room dining and restaurant menus.

You can have a nourishing start to the day with breakfast at Saveur, an international contemporary restaurant.

Choose from a selection of fresh superfood fruits, chia fruit smoothies, egg white omelettes made on demand, or enrich your bowl of muesli with a variety of seeds and nuts. For a lighter alternative, T|spoon offers a wide range of salads, sandwiches and snacks, incorporating fresh

Play Well

After an energizing workout take a refreshing swim in the outdoor pool, or nourish your body with a selection of postworkout meals. Take advantage of the Wahooo! Waterpark just next door, which features surfing lessons for all levels and ages.

Work Well

For more casual meetings, streamline your work experience with Tangent™. Available by the hour, for small groups of up to four people, Tangent™ allows you to be your best from the moment you walk up and plug in • The Westin Bahrain City Centre Tel: +973 1717 1000

December 2015

To build a better tomorrow, we need to harness the talents and skills of women and young people everywhere.

Climbing Mount Everest for Alwaleed Philanthropies (2011

Enabling the youth of today to

CreatE a better tomorrow

A

lwaleed Philanthropies is a proud sponsor of the IRONMAN 70.3 Triathlon event in the Kingdom of Bahrain. An IRONMAN 70.3 Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation consisting of a 1.2 mile swim, a 56 mile bicycle ride and a marathon 13.1 mile run, raced in that order and without a break. The route will pass by the Kingdom’s significant new and historic attractions.

IRONMAN is one of the world’s most challenging endurance sporting event in the world, but it also considers itself as a social community that is committed to a healthy lifestyle. The partnership comes as no surprise since Alwaleed Philanthropies plans

to be involved in more youth activities related to sports in the future. The foundation has recently sponsored an Equestrian Endurance Racing Team which has already won a 1st place championship in the Al-Husein International Equestrian Endurance Competition.

Empowering today’s youth to engage more widely in sports activities is one of the main

areas of focus of the Alwaleed Philanthropies.

From charitable giving and educational involvement to empowering women & youth.

Alwaleed Philanthropies strives to be a part of each community devoted to youth empowerment, and hence takes part in a diverse range of events. To build a better tomorrow, we need to harness the talents and skills of women

and young people everywhere.

Through this partnership, Alwaleed Philanthropies aims to provide the tools and knowhow that talented, smart young professionals need to realize their dreams and ambitions, and ensure that women are given full access to education, employment and intellectual freedom.

Alwaleed Philanthropies supports and initiates projects around the world, regardless of gender, race or religion.

We collaborate with a range of philanthropic, government and educational organizations to combat poverty, empower women and the young, develop communities, provide disaster relief and create cultural understanding through education. Together, we can build bridges for a more compassionate, tolerant and accepting world • For more information Tel. +966 1121 1258

Alwaleed Philanthropies Equestrian Team Wins 1st Place at the International Al Hussein Endurance Race (2015)

49

December 2015

Around Bahrain Arad Fort

Arad Fort is a 15th century fort in Arad. Built in the typical style of Islamic forts during the 15th century A.D. before the Portuguese invasion of Bahrain in 1622 A.D, this fort is one of the most compact defensive forts in Bahrain. In its present location, it overlooks various sea passages of Muharraq’s shallow seashores. In the past, there was an inaccessible marine channel which was controlled by the local people to prevent ships from breaking through to the island where the fort is located. The detail and craftsmanship of this Fort is a must-see for every history buff.

Tree of Life

A 500 year old tree, big, lush, and full of life in the middle of a desert with no other watersource for miles around, what a miracle! And it is this same miracle that enables travelers to trek for miles in the highway and over some side roads to see a mesquite tree that has thrived in hard circumstances.

Bahrain Yacht Club

Once the source of Bahrain’s social and economic prosperity, the sea is now a backdrop to a thriving social scene and home to many recreational activities. The yacht club has seen a steady rise in the popularity of boating and watersports, currently boasting a membership of over 700 people, of which over 200 keep their own yachts or powerboats at the club. Yachting and powerboating have become fashionable pastimes in Bahrain allowing for the opportunity to spend the weekend outdoors and explore the island less than 20km from the mainland. The club offers sailing classes over a six-week period, each costing 10BD each.

50

December 2015

Where will you go for fun in the sun?

Here are some timely suggestions to make your stay in the island memorable.

The Grand Mosque

An impressive sight indeed, the Al Fateh Islamic Center (the Grand Mosque), has the sought-after distinction of being crowned with the world’s largest fiberglass dome. Exquisite architecture and Arabic design make it as breathtakingly beautiful inside and out.

Capable of accommodating up to 7,000 worshippers, the island’s largest mosques also houses the Religious Institute for Islamic Affairs. Visitors should dress modestly and are required to removed their shoes and cover their heads upon entering the mosque. Besides being a place of worship, the mosque is one of the premier tourist attractions in Bahrain.

Al Jasra

The birthplace of HH the Amir, Shaikh Isa Bin Salman Al Khalifa, the village of Al Jasra is also home to the long-established Handicraft Centre. One of several historic homes around Bahrain, it has been restored to its original condition in 1986, using traditional building materials like coral stones and palm leaf trunks.

A pretty garden is at the epicenter of this attractively laidout establishment. Upon entering you will see a hub of activity, separated into small rooms, each one containing craftsmen doing traditional arts and crafts including cloth and basket weaving, doll making, boat making, woodworks, sadow making, pottery and textiles.

Bahrain City Center

Located in Manama, Bahrain, and part of Majid Al Futaim properties, the mall has 350 retail outlets, including the first Carrefour Hypermarket in Bahrain and 60 Food and Beverage outlets. BCC is the ultimate shopping experience. Its entertainment facilities include Magic Planet, a family entertainment center; Wahoo Waterpark, a climate-controlled indoor/ outdoor water park and the Cineco Cinema, a 20-screen Cineco cinema spread across 8,000 square meters. All that you’ll ever need is in one place from groceries to movies, to restaurants, to shopping. And if you get tired, there’s the Westin Spa right next door for a quick urban renewal/ sanctuary.

51

December 2015

A Haven of Calm In the heart of Juffair, lies a haven of calm and tranquility.

A

l Manzil Hotel Bahrain boasts of international standards and local hospitality.

It is located in the heart of Manama, just a 10 minutes drive away from the Bahrain International Airport and 20 minutes away from King Fahad Highway.

It is an ideal choice for business travellers as well as expatriates who need to travel to Manama or Mina Salman frequently. Its mid-town location makes it a perfect place to unwind, away from the hustle and bustle of commercial life yet

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It is an ideal choice for business travellers as well as expatriates who need to travel to Manama or Mina Salman frequently. still conveniently close enough to the places of business. Juffair is the destination of choice for travellers interested in nightlife, restaurants, and entertainment,

and the hotel is within walking distance of each of these.

Al Manzil offers the convenience of a 24-hour

reception, a restaurant, a spa on the 15th floor, and free on-site parking. All apartments have luxuriously appointed, spacious living rooms and bedrooms, fully equipped kitchens and lavishly decorated bathrooms. Rooms at this upscale hotel feature conveniences like kitchens, along with living rooms, and a 24-hour room-service. There is a huge balcony outside where you can eat, relax, or check out the skylines of Bahrain. You can also relax at the sauna, work out at the fitness center, or grab a bite to eat at the restaurant.

Al Manzil provides you with everything you need •

December 2015

This facilitates the practice of zero-compression inverted postures. The program’s founder, Christopher Harrisson, personally traveled to Bahrain to certify its instructors.

Around the Hotel, there are many other offerings that will give you the feeling of floating.

You can indulge in the feeling of weightlessness at the pools located in various parts of island.

Four Seasons has a wide choice of pools such as the 25-metre (82-foot) indoor lap pool, the infinity family pool, the outdoor Azure pool, the Kids’ Club pool, and the Salt Water Lagoon for an oceanic experience.

If that’s not enough to make you feel like you’re defying gravity, check out the uplifting facilities that can surely give

Gravity Defying Many people wish to turn back the hands of time and soothe away the ravages on skin, body, and health. Four Seasons may have just found a way.

I

’m through accepting limits ‘cause someone says it’s so”, goes the hit Broadway musical song from “Wicked”. Don’t we all oftentimes wish such limits were lifted and we can just take a break from our stressful routines?

There are many recommendations from experts about stress-relief and relaxation techniques. One of the most popular methods is to head to a spa and fitness center. We searched for the perfect place to break free and found that here in Bahrain, Four Seasons Hotel Bahrain Bay offers the latest health and fitness regimes that can only be defined as “wicked” at defying gravity.

One of their breakthrough

fitness programs, dubbed as Anti-Gravity Yoga, is the first of its kind in the region. This program, offered on top of the Hotel’s other standard yoga classes, literally lifts you up the ground and provides an exhilarating fitness experience.

This is yoga taken to the next

level providing stress relief, spiritual uplifment and an innovative exercise experience.

Anti-gravity yoga has been designed to slightly suspend the participant off the ground using the Harrisson AntiGravity Hammock that can support up to 300 kilograms of weight.

If that’s not enough to make you feel like you’re defying gravity, check out the uplifting facilities that can surely give you a feel of heaven. you a feel of heaven. The Hotel provides 17 spa treatment rooms, a beauty salon, a barber shop, and a Spa boutique. The spa treatments will make you feel like you have flown across the globe with international techniques such as Indonesian, Indian and Thai rejuvenation methods •

Totally wicked, right?

For more information: Tel: +973 17115000 spareception.bah@fourseasons.com

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December 2015

them making them lose valuable training time or the ability to compete in an important event.

Nutrition/ Hydration

RACE Recovery Everyone is training hard, but the winners are recovering better.

W

hat happens if you recover poorly? Your body remains in a depleted state, tissue damage continues, immune system activity becomes suppressed, and injury sets in.

The instructions for high-level endurance performance are not rocket science: Train hard, recover fully, and repeat.

Massage

Having regular massages as a preventative measure is very beneficial, not only for the reduced likelihood of injuries before competition, but also psychologically, as it re-enforces a very positive picture in your mind, increasing confidence, and reassures you that you are in peak condition - you can go out there and perform to your potential.

Chiropractic Care

Chiropractic is based on the premise of bringing the body back into balance. We all live in a gravity based environment. If our bodies are out of balance, gravity will accentuate that imbalance. Our movement will become inefficient and we will begin to compensate and use incorrect muscles and joints to achieve movement instead of the proper ones. The body will do anything to compensate so it can continue to move. Of course, athletes want to move as efficiently as possible to

Regular maintenance care will enable you to perform at your absolute best - all season long. achieve maximal performance: For that very reason, chiropractic is very popular among high level athletes. Many are proactive in seeking chiropractic care to maintain that edge. They also know that injury will sideline

There are three major aspects to optimal post-exercise recovery: Hydration, glycogen replacement, and biochemical balance (encompassing inflammation and oxidation, repair of tissue damage, and restoration of normal immune function). Attention to any one of these areas will aid postexercise recovery, but attention to two or three areas will optimize recovery and set you up for improved training and performance down the road.

One of the most overlooked aspects of post-exercise recovery is restoring immune system function. Intense bouts of training and competition can suppress immune function for a full day or more, with a marathon-distance run suppressing immune system activity for about two weeks.

Most people are under hydrated on a daily basis. Even minor dehydration can cause fatigue and confusion. However, when training, especially in hot weather, water alone is not sufficient and can be detrimental.

Sleep

There is no substitute for recovery days and good sleep.

Good quality sleep is one of the most important factors in progressing in any athletic endeavor. It aids in recovery and can’t be made up. If you like to party and go to bed late, don’t think you can shake if off in the morning and hammer the bike, swim or run •

For more information In Touch Clinic Tel: +971 1769 0100

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Sports & Fitness

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PowerUp December 2015

Skiing in Australia

Where do you go when you want to have the adventure of a lifetime? In this monthly feature, we take you around the world to some of the most awesome sporting destinations.

Destinations Judo in South Korea

Just voted Asia’s leading Sports Tourism Destination, South Korea offers a hot climate, an extensive coastline, and numerous national parks that offer varied recreational and sporting activities.

Without question, judo plays a major role in Korea. Though heavily reliant on throwing techniques, judo is also known for its sport-specific style of ground fighting, or Nezawa. Korea has the blueprint for success and a solid track record of bringing their players to the pinnacle of their game. If you want to be a judo expert, South Korea is definitely the place to go. Expect South Korea to be a leader in

SPORTS & FITNESS

in Sports

sports tourism too, as the country hosted the Special Olympic Winter Games in early 2013 leaving behind a strong sports infrastructure which could be the groundwork for future major sporting events in the country.

Australia is one of the world’s greatest places to spend a sports holiday with a rich sporting legacy left after the successful Olympic games which were held there in 2000. Skiing in Australia takes place in the high country of the states of New South Wales, Victoria, and Tasmania as well as in the Australian Capital Territory, during the Southern hemisphere winter.

The famous Thredbo, Mount Buller, Falls Creek, Charlotte Pass, and Perisher Valley are some of the most famous skiing spots in the world. Rising in popularity from the goldrush town of Kiandra in the 1860’s, skiing is now one of the hottest sport in the country. Australian skiiers have competed in the Winter Olympics for the first time in Oslo in 1952 and have competed in all subsequent games, winning medals in every Game since 1998. This is definitely the place to polish your skiing skills.

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Kayaking in the USA

Every year the American Whitewater Affiliation and the American army release 2800 cubic feet of water in West Virginia’s Gauley River, turning one of the best rivers into the world’s most sought after whitewater playground.

Paddlers descend on the upper and lower Gauley river to test their skills and skirt danger.

Horse-riding in the Silk Route, Central Asia

The Great Silk Road is made of the Central Asian countries, Kazakhstan, Kyrgyztan, Tajikistan, Turkmenistan, and Uzbekistan.

And the best way to explore these countries is just as the nomads and travellers would have done in centuries gone by; on

horseback and on foot. The four thousand mile Silk Road beckons with each country telling its own unique culture and history. The culture is very much focused on horse and horsemanship, thus riding holidays come naturally as an excellent way to explore the high mountains as well as the neighbouring countries of Central Asia. Accessing the high mountain pastures used in the summer involves riding between snow covered peaks in the steps of the herders. Camping at night can be cool even in the height of summer, the only time possible to undertake a horseback trek in the mountains of Kyrgystan. This is a riding adventure with a difference where you can experience history, culture, and travel along the ancient routes that Marco Polo himself took.

Kayakers love the river for its difficulty and feast of big water heart thumpers: the entire gamut, from Class 1 to 5 scale rapids—is up for navigation. No section is without its dangers but it’s the Upper Gauley that really gives the river its reputation. “Pillow Rock” the first big drop is like an arena.

The trail leading down from the gorge rim is awash with onlookers eager to see rafts flipping and kayaks crashing. Well, if danger excites you, then this is definitely the place to be.

Polo in Argentina

Argentina, the home of Polo, is the perfect place for a riding holiday with a difference. Visit one of Argentina’s most famous estancias to try your hand at the game or see how it’s really done by the professionals at the polo championships. You could even combine it with a Tango lesson in Buenos Aires to complete your Argentine experience in style. This unique country conjures up images of tango dancers, elegant architecture, gauchos on horseback, polo and mouthwatering steaks—it’s easy to see why Argentina is one of the most popular destinations in South America.

In the action packed world of

professional polo, such are the renowned skills of Argentine players that those who play for overseas clubs are called “hired assassins”. The men are in high demand because the standard of polo in Argentina is widely regarded as the best in the world. This is more than enough reason for a sports holiday in Argentina, but with the country’s multilayered charm, it is very easy to fall in love with the place.

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PowerUp December 2015

Extreme sports are the ultimate adrenaline rush, a way to defy gravity and live life to the fullest. In this section we take a look at some extreme action we can do or look forward to in Bahrain.

Adrenaline

Hang Gliding

Hang gliding is an air sport in which a pilot flies a light and non-motorized foot-launch aircraft called a hang glider.

Most modern hang gliders are made of an aluminium alloy or composite frame covered with synthetic sailcloth to form a wing. The pilot hangs safe in a harness suspended from the airframe, and directs the aircraft by shifting his body weight in opposition to the control frame.

The earliest forms of gliding started in China. By the end of the sixth century A.D., the Chinese had managed to build kites large enough

SPORTS & FITNESS

to sustain the weight of an average-sized man. It was simply a matter of time before someone decided to simply remove the kite strings and see what happened. Some hang glider flights have been recorded in 875AD, when Abbas Ibn Firnas attempted a flight in Al-Andalus.

Starting in the 1880’s, advancements were made in aerodynamics and construction that led to the first truly practical gliders. Otto Lillienthal built controllable gliders in the 1890’s with which he could ridge soar. His rigorously documented work influenced later designers making Lilienthal one of the

most influential early aviation pioneers.

In the sport’s early days, pilots were restricted to gliding down small hills on low-performance hang gliders. However, modern technology gives pilots the ability to soar for hours, gain thousands of meters of altitude in thermal updrafts, perform aerobatics, and glide

crosscountry for hundreds of kilometres. The Federacion Aeronautique Internationale and national airspace governing organisations control some regulatory aspects of hang gliding.

Hopefully, Bahrain will experience this sport soon.

Extreme sports 59

Brazilian Jiujitsu

Brazilian jiu-jitsu developed from the kata practice (a training practice present in judo to this day). This recognizes the absolute necessity of learning to apply techniques of martial arts in the most realistic manner against fully resisting opponents in as much as safety allows.

Maeda, one of the more prominent theorists of Brazilian jiu-jitsu argues that

have changed their roles to improve safety practices like reducing the range of joint locks allowed and when they can be applied. Brazilian jiu-jitsu has maintained the influence of Brazilian culture and the emphasis on full-contact fighting. This divergence has given it a distinct identity as a grappling art. Containing stand-up manoeuvres, Brazilian jiujitsu is most famous for its

Championship, Cage Rage, and Strikeforce, this martial art focuses on teaching its students grappling and ground techniques in order to defeat a much larger and stronger opponent. As one of the fastest growing martial arts in the world, Brazilian Jiujitsu teaches a person to use a variety of highly efficient joint locks and chokeholds in a safe environment.

physical combat can be broken down into distinct phases, such as the striking phase, the grappling phase, the ground phase, etc. Thus, it is the smart fighter’s task to keep the fight located in the phase of combat best suited to his strengths.

What makes this sport interesting and adrenalinefueling is that while other forms of martial arts like judo

devastating ground fighting techniques. Between two experienced practitioners of the sport, BJJ can be likened to kinetic chess with its system of maneuvering and manipulation with a submission hold the equivalent of a checkmate.

Want to learn to kick some serious butt? Then Brazilian jiu-jitsu might be for you.

Renowned for its high success rate in top tier testing grounds like the Ultimate Fighting

“Talent is never enough. With few exceptions the best players are the hardest workers.” – Magic Johnson

For more information: Reza Martial Arts Center Tel: +973 1769 4646

››

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PowerUp December 2015

Jet skiing has become popular because riders don’t need the optimum conditions that surfers and wakeboarders need. Jet skiing offers a rush and exhilaration that can’t be duplicated elsewhere in the water sports world.

SPORTS & FITNESS

Jet Skiing

Comedian Bill Hicks once said “Money can’t buy happiness, but it can buy a jet ski, and you never see an unhappy person riding a jet ski”. At turns heart-poundingly terrifying and also recklessly fun, the jet ski is one of the more awesome ways to have fun in the island. This heartracing sport is extremely popular and you only have to look at the Floating City of Amwaj (where almost every property has one moored jetski) to know that this sport is here to stay.

The jetski is the first commercially successful personal watercraft in America, that was released in 1972. They’re like motorbikes on water, and seriously, how cool is that? Jet-skis are among the fastest and most maneuverable boats of all which is why it’s a staple for

Extreme sports

lifeguards and marines.

A jetski is not like a normal boat, powered by an outboard motor and propeller. Nor is it like a motorbike, where the gasoline engine turns the back wheel. Instead, it moves along by squirting a highpowered jet of water behind it. The power of the water squirting backward pushes the PWC forward.

The jetski is a handy tool to have around when you want to go places in an island but don’t want to use a boat.

Going on a jetski is like having your own high-performance machine making high-

speed tight turns. Under full power, this thing takes off like an actual jet, except you aren’t harnessed to your seat like in a jet airplane, you’re surrounded by a body of water which is good if you’re into this kind of excitement.

The combination of speed, handling, and agility that the jetski can give you is unparalleled. Just make sure to wear your life jacket For more information: Coral Bay Tel: +973 17312700

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PowerUp December 2015

World’s Toughest

Endurance Races The triathlon is one measure of fitness and endurance, but aside from Ironman, here is what makes our list of the World’s Toughest Endurance Races.

Patagonian Expedition Race

Each edition of the seven day, 400-plus mile race, covers a new route so there’s no learning from those who have done it before.

Teams of four traverse Southern Patagonia by trekking, biking, kayaking, and climbing, related rope work and back country navigation to get from start to finish. BBC calls it the world’s last wild race and is a true expedition taking teams through lands previously unknown to the human eye. Racers receive minimal assistance as they traverse through the land. They often cover hundreds of kilometres without meeting a soul.

Imitating the journeys of our Indian forefathers, competitors advance over plains, mountains, glaciers, native forests, swampland, rivers, lakes and channels; guided only by mind and spirit but driven on by physical stamina and experience.

SPORTS & FITNESS

“Never give up! Failure and rejection are only the first step to succeeding.”

– Jim Valvano

Marathon de Sables

Runners in the Marathon de Sables, which is listed as the world’s toughest footrace, brave approximately 150 miles of Moroccan desert while carrying their food and supplies on their backs. A grueling, multistage adventure through a formidable landscape in one of the world’s most inhospitable climates –the Sahara desert. Race rules give participants a place in the tent to sleep at night, but that’s about it.

Started in 1986 by Patrick Bauer, the race is now in its 28th consecutive year and continues to grow in popularity every edition.

The race is broken into several stages with time limits for each one. Organizers have scattered mandatory checkpoints with water along the way to ensure runners stay hydrated.

Even with the safety measures in place, runners still run the risk of getting lost. Still, places in this race are highly sought after, which just goes to show that human beings are adventure junkies.

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TransPyr Spain

Yukon River Quest

Known as the race to The Midnight Sun, the Yukon River quest makes the list with its infamous river quest— the longest nonstop canoe/ kayak race in the world flowing 444 miles from Whitehorse to Dawson City.

Running in late June, when there is nearly 24 hours of daylight, paddlers challenge this fast flowing river as they navigate rapids, obstacles, and paddle with minimal rest, (only two rest stops) and even less sleep. Known as the world’s longest annual canoe and kayak race from Whitehorse to Dawson City, Yukon; the dudes who engage in this adventure are some of the toughest critters in the planet.

From broad valleys to rushing rivers to endless mountain ranges, over 80 percent of the Yukon is wilderness. This unforgottable wilderness journey is what most of these adventure-loving folks come to witness.

While the Alps are arguably Europe’s most famous mountain range, it’s the steep, rough, and unrelenting Pyrenees that strike the most fear in the hearts of cyclists. Trans-Pyr takes the challenge head-on, sending brave mountain bikers on a leg-smashing journey that starts along the shores of the Mediterranean Sea in northeastern Spain, and finishes eight days later on the other side of the country in San Sebastian. In between, riders must cross the length of the country in the Pyrenees, traveling 509 miles with 66, 601 feet of accumulated climbing.

That’s like ascending Mount Everest twice, and still having another 8,500 feet to go.

Starting on the shore of the Mediterranean sea, and

finishing eight days later on the other side of Spain in San Sebastian this is truly a test of discipline and courage. The roads in the Pyrenees are so long and so uninterrupted that bikers can go for hours without seeing anyone. Plus, the event is not a race so most people ride together— it’s a very sociable way to ride, making new friends throughout the

event. Also, this is one of the friendliest endurance races, with bikers getting full support. Luggage is waiting for you at every finish line, and food is prepared in the morning and evening with multiple food and drink stops along the way. Though you might get a hamstring out of joint, this still looks like a very enjoyable endurance test.

Comrades MarathonSouth Africa

Considered an ultramarathon, the Comrades Marathon is an 89 km run taking place in the KwazuluNatal province of South Africa between the cities of Durban and Pietermaritzburg. While shorter than typical ultra runs, this road race is no less intense with a knee-crunching 500-meter drop in just 13 and a half miles.

The course direction switches every year, running from Durban to Pietermaritzburg and vice versa. Despite five grueling climbs, the June race attracts at least 12,000 runners annually. The race is broken up into cut-off points. Runners who don’t make it to the next cut-off point before the final run goes off will be picked up in a rescue bus and transported to the finish. Race officials enforce this rule strictly, shattering finishing hopes of hundreds of runners. On the upside, the entry fee is only $180, making this one of the cheapest races in the world

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PowerUp December 2015

From the streets of Germany to Dubai, skateboarder Jan Hoffman is shaping a legend.

Skateboarder Maverick

Jan Hoffman

watched the video you did for Vans Off the Wall. What is it like to skate for the camera versus skating for fun/ skating for competition?

Skateboarding for the camera can sometimes be stressful because you might really be stepping out of your comfort zone. Of course, when filming for a video, you want to impress yourself with the end-product. The feeling of seeing one’s tricks that were scary and hard to do is a lot better than seeing footage of boring, easy to do tricks.

You divide your time between Germany and Dubai. Tell us about the skating platforms for each.

Germany and Dubai have very different skate scenes.

In Germany, especially in my hometown Bremen,

SPORTS & FITNESS

there are a lot of different groups of skateboarders.

The skate scene is very big.

In Dubai, however, due to the very small skate scene, everybody skates together.

Also, it’s quite easy to get sponsors in Germany, whereas in Dubai there are only 2 skateshops willing to support a small group of riders.

What got you into skating? Did you want to be cool?

No, skateboarding wasn’t the way it is now back then.

7 years ago when I started skating, people in our school thought we were immature and stupid because all we ever talked about was this wooden toy. Nowadays you see

Skateboarding has kind of become a fashion statement and ‘the thing to do’.

What’s the difference between skating solo and skating with others?

Skating with others, for me and I think many others, is a lot more fun than skating by myself.

While skateboarding you’re able to have conversations with people, give advice to someone who might be trying to learn something that you can already do etc.

Through skating with others, it sometimes feels like you are getting closer to them.

That’s one of the best parts about skating. You can go to any country in the world and because of a common

Through skating with others, it sometimes feels like you are getting closer to them. people like Justin Bieber skating in their music videos.

passion with others, you immediately make new friends.

What’s the best thing about doing what you do?

That I get to do what I love doing for a living! Through skateboarding, I get to see parts of the world that I never thought I’d make it to, and I get to make all these experiences with friends

fitness 65

The mind is the most powerful thing in your body. Use it to get the physique that you want.

Willpower

P

roportions, symmetry, muscle density, lines, separations and overall balance...in a nutshell a strong body that all of us want to have. Anyone who says they are satisfied with the full, curvy or so called thick boned, voluptuous look is simply lying! Really, who does not want to look good?

The look I’m referring to here is not the GQ, Vogue or Sports Model look but the best attainable look...not in competition with anyone else but only with yourself!

Permanently changing your look for the better is a task which requires much more than just an action plan.

The interesting fact about the human body is that under the layers of fatty tissue deposits there is a perfect

or n o i L a u A re y o Sh e e p?

high performance figure ready to be discovered.

Another astonishing fact is that the human body is one of the most meticulous, precise and complex structures which can withstand enormous strain under various condition. It is resilient but also as fragile as glass...yet extremely elastic so it can be remodelled and moulded to a certain extent.

All of this is fine but what really drives the body into that remodelling / reshaping state...The answer is quite simple, It Is Our Brain! It’s the main source of some tapped and untapped powers. Our brain is fully responsible for any decision making and for converting this into direct action. How long (time), how

intense (load/resistance), how many times (repetitive action), how far (distance) are four of the most important actions (performance factors) which ultimately lead the body and mind into the reshaping and conditioning state.

Here are several questions addressing some important components of your continuous improvement, success and most importantly mind set and focus.

Honest approach - do I want to get in shape and make it a permanent change in my life or is it just a temporary phase where I want to lose a few pounds to look and feel better?

1

When I go to the gym do I utilize my time effectively?

Can I do more? Can I go more complex, heavier, more challenging?

2

3

Can I stick to my training schedule?

Do I have the time and dedication to devote to the activities necessary to lose more pounds? Am I going to fully commit and keep going?

4

Regardless of weather conditions, traffic, hard day and any other excuses/ problems...will that divert me from my training schedule?

5

Am I committed to only working out with a partner who can keep up, does not chat, is more

6

Eduard Gelo

knowledgable than me, and helps me and challenges me completes workouts under 65 to 70 min including warm-ups?

Am I prepared to accept pain as a regular part of the process?

7 8

Am I prepared to train my legs regularly?

Can I wake up every day knowing that I will be giving my all to my training?

9

10 Am I a winner?

I 100% willing and 11 Am prepared to fully adopt a

new way of life?

I willing and 12 Am prepared to forget the

word compromise and its meaning?

I willing and 13 Am prepared to better

myself through self education, professional fitness publications and media to assist me with interpersonal growth as well as to attain my objectives?

14 Am I a lion or a sheep? my transformation a 15 Isgoal, a destination or

simply - a new me?

*Eduard Gelo is a personal trainer at Fitness First Bahrain World Trade Center.

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PowerUp December 2015

How to choose Swim Paddles

Swimming With

Hand Paddles Train harder and smarter

I

f you’re swimming for fitness or training yourself for a race then you’ll want to use training equipment for your swim workouts.

Swimming laps without incorporating any specific drills or using any training equipment will only get you so far. Your fitness levels may improve but to really get the benefits of swim training you’ll want to start thinking about using training equipment to optimise your workout and make the most of your time in the water.

Adding extra elements such as paddles or fins to your swimming workout helps to keep things fresh, keep you motivated and interested in your swimming sessions.

Hand paddles are great training tools for getting more out of your swim. They’re cheap, compact and easy to get the hang of. There are loads to choose from in sports stores so you can pick a set of hand paddles that suit you. Swimming paddles are often defined as the SPORTS & FITNESS

equivalent of weight training for swimmers but be careful when using paddles, incorrect use can lead to the dreaded “swimmers shoulder”. Leaving

If you’re sensible, using this specialist training equipment can bring immense benefits to your stroke. Proper use of hand paddles as part of your

Hand paddles are great training tools for getting more out of your swim. your shoulder inflamed and sore, which could take you out of training for a period of time if the condition is allowed to worsen.

Don’t let that put you off.

swim workout can strengthen the shoulder muscles, plus help with achieving optimum power and efficiency in your pulling technique.

p Hand paddles come in a variety of shapes and sizes. In general you should be looking for a set of paddles that are around 10% larger than your hand.

Using equipment that is too large can result in the above-mentioned shoulder troubles, as you’ll be adding too much resistance, forcing your muscles to work harder for every pull. If you’re fairly new to swimming, the recommendation is to buy a smaller hand paddle to start with and work your way up to a larger paddle when you’re confident that your physical conditioning is up to a decent standard. p Never use paddles for more than a quarter of your workout. At least 75% of your swim should be without paddles or you risk causing injury to your shoulder muscles!

Plus the more you use swim paddles, the less you’ll recognise what a normal (paddle-less) swim stroke actually feels like

Jesus Sandoval Chacin is a member of the Bahrain Elite Swimming Team and has won multiple honors for his swimming.

&

wellness

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PowerUp December 2015

Hot Chocolate: Best for Instant Recovery fuel after a hard day of skiing

Recovery

Meals

Reward your body and maximize weight loss/ muscle gain post workout. ports scientists agree that no matter what type of exercise you’re doing, in order to rebuild your muscles and get ready for another bout of exercise, you need to eat 0.2 to 0.4 grams of protein combined with 0.8 grams of carbohydrates for every 2.2 pounds you weigh, per hour you’ve exercised.

It is recommended to eat a recovery meal within 30 to 45 minutes after exercising. Wait longer and its too late to stop your body from producing cortisol, a hormone created during exercise that causes muscles to atrophy.

In a hard workout, you can use up all your stored glycogen, easily sweat over two liters of water, and break down both muscle and red blood cells. Your muscle cells

Health & Wellness

are also more sensitive to insulin right after a workout.

This is why what you consume in the minutes and hours after your training or competition is so crucial to both performance and recovery.

Recovery is defined as “the act of regaining or returning toward a normal or healthy state”. In recovery nutrition, the foods we choose to consume have been shown to positively affect recovery and an athlete’s future performance.

Recovery covers a range of processes that include p Replenishing the muscle and liver glycogen stores p Consuming protein to assist with muscle repair p Restoring fluids and electrolytes lost in sweat p Supporting the immune system to handle the damage

The following are some examples of recovery food. Note that it is important to keep eating throughout the day to power your body.

A word of caution: many of the foods listed below are meant to restore glycogen, and are often high in sugar. Therefore, if you aren’t a serious endurance athlete undergoing intense training, you should probably steer clear of the high sugar choices if you don’t want to end up ruining your efforts by packing on the pounds.

A 2006 study published in the International Journal of Sport Nutrition and Metabolism found that chocolate milk aids recovery as well as Gatorade. Researchers note that chocolate milk contains all the same carbohydrates and proteins as Gatorade does. And also, it is far less expensive.

The caffeine in chocolate acts as a vasodilator, widening and relaxing blood vessels so that restorative oxygenrich blood can more easily flow through your muscles.

Though hot fluids after exercise aren’t the best idea because they raise the inflammatory response in your body, they can be soothing after a long, chilly day of skiing. That promotes relaxation, a key to muscle recovery.

Chicken Fried Rice

Turkey

meals 69

Pasta: Best for mountain bikers on a road trip

Hot Chocolate

Power Smoothie

Chili: Best for the gluten-free athlete

Chili Pasta

The Power Smoothie: Best for Triathletes trying to keep muscle mass

Turmeric and Ginger

Carbohydrates are important to replenish energy stores and pasta can be a go-to source of carbs for post-workout recovery.

Just don’t overdo it on the noodles. Eat about a cup and a half of pasta so there’s room for the proteins and vitamins needed to help with recovery and fueling for another day on the trail. Balance the meal with salad and mix in some sort of protein.

After a workout, most athletes don’t feel like eating, but they want to drink which is not surprising since the buildup of acids in the body after an intense workout will often cause a loss of appetite, and sometimes even nausea.

Nonetheless, its important to get carbs and protein into your body within 30 to 45 minutes after finishing your workout in order to give your muscles the nutrients they need to repair themselves.

A smoothie is light enough on the stomach and also packs the protein (add milk, protein powder, chia, and nuts), carbs (add honey, bananas, berries, and wheat germ), and antioxidants (don’t forget the berries) which will help you recover properly.

The cold shake also helps bring down your core body temperature, helping to reduce inflammation, a key step on the way to recovery.

For athletes who suffer from celiac disease (an inability to digest gluten, a protein found in wheat, bread, barley, and rye), it is still possible to eat well. Even without bread, pasta, and the occasional beer, you can refuel with carbs like beans and rice.

Chili contains nutrients that help aid recovery and tastes awesome when added to chicken. Chili peppers are packed with B vitamins, particularly B6, which helps transport oxygen to all the body’s tissues including muscles.

Chicken Fried Rice: Best for refueling after long road rides Four hours on the bike burns about 4,500 calories in a 160 pound man. To recover properly, those calories need to be replaced, and the fat and rice in this dish goes a long way in accomplishing that task. It works so well in fact, that this was the meal most often requested by the cyclists in the 2010 Tour de France. Sports nutritionist Allen Lim says “I think it’s important to emphasize that there is a lot more to

nutrition than the composition of macronutrients like carbohydrates, protein, and fat. Nutrition is about being nourished and enjoying what you eat. With that in mind, the fried rice not only fits into the category of healthy and delicious comfort food, it is also calorically dense and the first thing we want to do is replace calories. Second, the white rice has a high glycemic index which helps to get those calories in fast”.

Turkey: Best for Adding Muscle Mass

Beyond protein, turkey contains selenium, a nutrient that helps buffer damaging by-products of exercise (peroxides and free radicals) that accumulate in the muscles during training. A selenium deficiency may result in muscle weakness and increased recovery time after exhaustive exercise. Reduce cooking time during the week by making more than one serving on Sunday and warming up the leftovers on weekdays.

Turmeric and Ginger: Are natural anti-inflammatories for post-workout soreness Turmeric and ginger have been used as pain killers in the middle East for centuries.

Curcumin, the active ingredient in both roots was shown to suppress a subcellular switch that triggers an inflammatory response.

The natural anti-inflammatory effects are longer-lasting, do not delay the inflammatory process, and have no side effects so you can recover faster and keep the body in balance. Add the roots to tofu for a kick-ass recovery meal

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Blueberries

Tufts University has conducted several studies that suggest that consumption of blueberries may be effective in improving or delaying short term memory loss. That is sweet!

Broccoli

This little green tree is a great source of Vitamin K, which is known to enhance cognitive function and improve brainpower.

Foods to Boost Your

Brainpower

Eating well is good for your mental as well as your physical health. The brain requires nutrients just like your heart, lungs, or muscle do. Below are the top foods that keep the little gray cells happy.

Dark Chocolate

The cocoa that gives dark chocolate its haunting, addictive flavour, is loaded with the memory-boosting power of flavonoids. In recent studies, cocoa consumption has been linked to higher scores on cognitive tests.

Dark chocolate is also a boon to the cardiovascular system, and a healthy heart helps keep the brain sharp.

Avocado

This creamy treat is also a rich source of the antioxidant Vitamin E. Foods rich in Vitamin E, which is also high in the antioxidant powerhouse Vitamin C—are associated with a lower risk of developing Alzheimer’s.

Cinnamon Pumpkin Seeds

Pumpkin seeds, AKA pepitas, deliver generous helpings of iron in addition to a mineral trio of potassium, magnesium, and calcium, which is shown to delay cognitive decline. For this reason, pumpkin seeds can be considered nature’s smallest anti-depressant.

Health & Wellness

Beta-amyloid plaques are one of the trademarks of Alzheimer’s disease. The other is tangles in the brain made of tau proteins that can cause brain cells to die.

Emerging research from the University of California reveals that two compounds in cinnamon: proanthocyanidins and cinnamaldehyde—may inactivate these tau proteins.

Sleep well 71

Sleep is one of the secret weapons of success. Here’s how to make sure you optimize your time in the sack. make it harder to sleep the following night at the usual hour.

Sleep PEACEFULLY t’s no secret that we work better, feel better, and make better financial decisions when we’ve had a good night’s sleep.

But it’s the sad truth that most of us get less than the eight hours that we need to function at our peak. As a result, we’re at greater risk of heart attacks and stroke, Type II diabetes, and a shortened lifespan.

Imagine this: after 17 to 19 hours without sleep, our brain activity is similar to someone with a blood alcohol level of 0.05 (0.08 is the legal limit for intoxication). Sleep debt, like credit-card debt, is cumulative. You can’t correct the problem by oversleeping on the weekend.

A variety of factors causes us to lose sleep: work-related stress, financial worries, and troubles at home all keep us awake at night. Parents also lose sleep over their kids. But don’t fret, all is not hopeless.

Here are some tips to allow you to be better rested at night.

Wake up at the same time each day

It is tempting to sleep late on weekends, especially if you have had poor sleep during the week. However, if you suffer from insomnia, you should get up at the same time every day in order to train your body to wake at a consistent time.

Eliminate alcohol and stimulants like nicotine and caffeine

The effects of caffeine can last for several hours, even up to 24 hours, so the chances of it affecting sleep are significant.

Caffeine may not only cause difficulty initiating sleep, but may also cause frequent

awakenings. Alcohol may have a sedative effect for the first few hours following consumption, but it can then led to frequent arousals and a troubled night’s sleep.

If you are on medication that act as stimulants, such as decongestants or asthma inhalers, ask your doctor when they should best be taken to help minimize any effect on sleep.

Limit Naps

While napping seems like a proper way to catch up on missed sleep, it affects the quality of nighttime sleep.

It is important to establish and maintain a regular sleep pattern and train oneself to associate sleep with cues like darkness and a consistent bedtime.

Make up for lost sleep Catch up by going to bed earlier rather than sleeping later. If you sleep later, it will

Exercise Regularly

Regular exercise can improve sleep quality and duration. However, exercising immediately before bedtime can have a stimulant effect on the body and should be avoided.

Keep your bedroom cool.

The ideal sleeping temperature is 65 degrees Fahrenheit. A bedroom that’s too warm can induce nightmares. One that’s too cool keeps your body from fully relaxing because it’s trying to protect its core temperature.

Dim the lights

Bright light wakes you up.

So avoid it before you go to sleep and if you wake up during the night.

Limit Activities in Bed

The bed is for sleeping and intimacy. Don’t try to balance the checkbook, study, or make phone calls. Try to avoid watching television or listening to the radio as these increase alertness and make it difficult to fall asleep.

Banish children and pets from spending the entire night in bed with you

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How to beat

Diabetes EYES - Damage

to small blood vessels lead to fragile new ones forming on the retina, the part of the eye that sends signals to the optic nerve.

These can leak or burst, causing vision loss, and even blindness.

HEART - People

The secret to managing diabetes doesn’t come in a pill.

In most cases, some very simple lifestyle changes will do the trick.

hy are so many people getting diabetes?

The simple fact is that too many of us are too heavy, and having a body mass index above 25 is the single largest risk-factor for Type 2 Diabetes.

Health & Wellness

So why is being fat so significant?

Diabetes is caused by problems with the hormone insulin, which mops up sugar from the blood. If we eat a carbohydrate based meal (carbs are broken down into sugar), our insulin levels rise in response; this tells the liver and the muscles to stop releasing their glycogen as this would trigger a blood sugar overload. Type 2 Diabetes is often caused by fat clogging up the liver and pancreas, which are crucial

in producing insulin and controlling blood sugar. This is partly because when we overeat, fat forms around the organs in the abdomen, including the pancreas, stopping them from working properly. As a result, the pancreas don’t produce enough insulin. Another problem is that cells around the body—particularly those in the muscles and liver—stop responding to the insulin the body does produce, which is known as insulin resistance.

That is why weight gain is such a risk factor for the condition.

The list of complications linked to poorly controlled diabetes are alarming. The damage thought to be caused by AGEs, formed when glucose (sugar), attaches to proteins in the blood vessels, causing them to swell or leak. AGEs also create a sticky glaze, which can interfere with how the blood vessels behave. This leads to a range of problems.

with diabetes are up to five times greater risk of dying from heart disease.

This is because diabetes is linked to raised cholesterol and high blood pressure.

KIDNEYS - Blood vessel damage affects kidney function, leading to a build-up of fluids and toxins—and kidney damage.

FEET - Damage to the nerves and blood vessels can cause poor circulation, affecting healing and leading to ulcers. Every week, 100 people with diabetes undergo amputation.

BRAIN - Diabetes is

linked to an increased risk of cognitive decline and Alzheimers. It is thought that high sugar levels damage proteins in the brain.

Diabetes 73

Basic principles of good health like eating right, exercising regularly, and maintaining a healthy weight can be as effective as medicine in the management of Type 2 Diabetes for most people.

Improve Your Diet

A healthy diet for people with diabetes includes fresh fruits and vegetables, whole grains, beans, lean meats, and low fat dairy. Focus on eating fruits and non-starchy vegetables like broccoli, carrots, lettuce, and having smaller portions of starchy foods, meat, and dairy products. Be especially careful about loading up on foods that are high on the Glycemic Index (GI), a system that ranks foods according to how they affect glucose levels. High GI foods include white breads, white rice, and soda.

The result: better blood sugar levels. Regular weight-lifting sessions can also help keep blood sugar levels steady.

Manage Stress

Stress can make blood sugar levels harder to control.

Try relaxation techniques to chase away stress. Top notch stress busters include yoga, tai chi, meditation, massage, and soothing music.

As a bonus, stress relief may

Type 2 Diabetes is often caused by fat clogging up the liver and pancreas, which are crucial in producing insulin and controlling blood sugar.

help you sleep better, which is important because not getting enough sleep can worsen diabetes. Sleeping less than six hours a night has also been found to contribute to impaired glucose tolerance, a condition that often precedes Type 2 diabetes.

These management strategies can have a dramatic impact on blood sugar levels.

Lose Weight

Shedding pounds can improve blood sugar levels and help keep diabetes under control. And you don’t have to lose a lot of weight to make a difference. If you already have diabetes, losing just 10 to 15 pounds can lower your glucose levels.

Where your fat is distributed also affects your diabetes risk management. People who carry most of their fat in their belly (apple shape) are more prone to Type 2 diabetes than those with fat mostly in the thighs, hips, and buttocks (pear shape). A woman whose waist measures more than 35 inches and a man with a 40 inch waist would need to lose weight to properly manage diabetes.

Exercise

Even without losing a pound, exercise can help keep diabetes under control.

When you do physical activity such as walking, your muscle contractions push glucose out of your blood into your cells.

Simple lifestyle changes will improve how you feel today and help ensure a healthier future

For more information: Bahrain Diabetes Society, Tel: +973 3411 9737 Gulf Diabetes Specialist Center, Tel: +973 1723 9239

Fashion &

tri-gear 75

Compressport Tops and Shorts From cycling to running Compressport Tops and Shorts breathes with you and controls your ventilation.

It is designed, tested, and manufactured to offer not only comfort but maximum performance.

Starting from BD45

Kask Bambino Pro Aero Helmet The Kask Bambino is a time trial/ triathlon helmet with a cutting edge aerodynamic shape and new visor attachment.

BD175.000

Scott Leap Eyewear

Tri-Gear

From the moment you enter the zone, you don’t want to have to think about being uncomfortable. These gear will protect, support, and comfort you throughout that long race.

The Scott Leap Sunglasses are the new multifunctional sport shield of choice that challenges the standards of comfort and performance, guaranteeing an unobstructed field of vision and unparalleled fit.

BD50

Scott and Cevelo Tri-Bikes Scott and Cervelo are the tri-bikes of the triathlon world. Their athletes have won the World and Kona championships through these bikes.

Starting from BD1299

Sailfish Wetsuits The Sailfish wetsuit takes flexibility to new extremes, with a second skin feeling that gives athletes the freedom they need with an unmatched comfort that will take them from mile to mile.

Starting from BD105 For more information : Trilife, Tel: +973 7733 3777

Scott Tri-Shoes

The Tri-Carbon is Scott’s topof-the line triathlon shoe, and it shows from the moment you slip it on. The Tri-Carbon excels in comfort and ease of entry.

Starting from BD65

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Garmin Vivoactive

Garmin Fenix 3

Rise above your limits with the new fe-nix 3 GPS sport watch for demanding athletes and outdoor adventurers. fe-nix 3 is powered by advanced GPS/ GLONASS positioning via the new steel EXO™ antenna. It comes packed with multi-sport training functions, new trail running features and extensive navigation.

Garmin VivoFit 2

Get up and get moving with vívofit 2, the activity tracker that learns your activity level and motivates you with personalized daily goals. The 24/7 display is always on, displaying steps, calories, distance and more. A backlight allows you to view your stats in the dark, and the move bar with audible alert tells you when you’ve been sitting too long.

Play harder, Work smarter, Live better with vívoactive™, the GPS smartwatch that enhances your active lifestyle. This ultra-thin, lightweight GPS smartwatch with a high-resolution color touchscreen comes with built-in running, biking, golfing, swimming and activity tracking apps that let you view your stats, even when away from your phone. vívoactive™ features vibration alerts for incoming phone calls, text messages and other notifications, wireless sync with Garmin Connect™ Mobile and up to 3 weeks battery life.

Tri-trackers Maximize your athletic performance with these gear.

Garmin Edge 1000

Whether you are riding to improve your own personal best or see where you stand against the pros, Edge 1000 lets you connect, compare, and compete.

Turn every ride into a race by competing on Garmin Connect segments and seeing real-time results on your Edge, including alerts for segment start and finish and leaderboard rankings. The segments feature keeps you motivated and helps you push for continual improvement.

For more information: Al Dhaen Group of Companies Tel: +973 1773 7111 FASHION & STYLE

Garmin Forerunner 920XT Tri-Bundle

The Forerunner 920XT Tri-Bundle includes Garmin’s top-tiered multisport wearable and watch and two heartrate monitors, both of which expand the 920XT’s wearability by featuring unique properties to recommend them for different training and racing situations.

When paired with one of these heartrate monitors/ power meter, the 920XT’s feature list explodes. It also does all the usual bicycle power output mapping and predicts running race times based on info recorded during workouts to make sure you’re on track toward hitting your target times.

VIRB X and VIRB XE camera

Capture your training moments with VIRB X and VIRB XE, the latest and toughest Garmin Action Cameras that capture your adventures in a new impressive way. Fully integrated G-Metrix data like speed, heart rate or G-Force go far beyond pure video and make a strong impact for any performance and action story you want to tell and share right away with family and friends.

PowerUp December 2015

GYM WEAR

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Whether you’re a lifelong workout beast, or a newbie to fitness, this is what you should wear to the gym.

Merino Wool Workout Socks

Merino wool is actually the perfect year-round workout material. At its lightest, it’s as soft and cool as cotton, while it naturally absorbing moisture, resisting odour, and shielding your feet from blisters.

Versatile Shorts

The rugged nylon construction, multiple pockets and longer version of shorts means you don’t have to fear showing too much leg when you’re doing squats. Plus, you can wear them after the gym.

The Sweatshirt

Comfort is key when it comes to working out. A cozy, oversized sweatshirt lets you hit the gym in a good mood. Wearing a sweatshirt or hoodie during your workout will help keep your muscles, joints, and ligaments warm, which will improve circulation and lessen the risk of strains, tears, and other injuries. The extra sweating will also help to burn calories and reduce water weight.

FASHION & STYLE

gym wear 79

Gloves

In addition to their functionality, protective gloves also look pretty great and can give the impression that you are serious about your workout.

The T-shirt

The good, old-fashioned T-shirt is the perfect intersection between function and tradition and it’s so cool, you’ll want to wear it straight to brunch after working out.

The Crop Top

Wearing a cropped tee to the gym might sound a little over the top but the key is to go for loose-fitting tops so you look effortlessly chic and not like you’re trying too hard.

A Fitness Tracker

Measuring your heart rate and keeping track of calories burned is a lot easier when someone—or something else—is doing it for you, which is exactly why some smart people invented the fitness tracker in the first place.

Shoes

Shoes should be supportive, well-cushioned, and somewhat breathable. Unless you’re hitting city streets or pounding the track, you don’t need a running shoe to work out. In fact, a woven technical basketball shoe will be lighter, more sophisticated, and provide superior support for lifting weights and hitting the exercise bike.

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Asics Gel Nimbus 17

The Nimbus has long been the Cadillac of the ASICS line: the plushest, most cushioned ride you can buy. The 17th edition is a luxury sport model displaying nimble performance as the lightest and most flexible Nimbus yet. In designing the new Gel Nimbus, ASICS opted for a little more revolution than evolution.

Serious weight reduction takes center stage, with a nearly seamless Fluid Fit upper that fits and feels like a runner’s dream. The new FluidRide midsole and extended Rearfoot and Forefoot Gel Cushioning Systems improve upon the already famously plush and luxurious ride. Nothing but the best would do underfoot, thus a new top of the line ComforDry lasting for the ultimate in cushioning and comfort.

If you’re going to run in style, your shoes should be comfortable enough to take you mile after mile in the toughest conditions.

These are some of the best running shoes out there.

Brooks Launch 2

Prepare for lift off with the streamlined men’s Launch 2 neutral running shoe. Updating the popular 2009 model, Brooks improved the groove under the heel that adapts to any landing style, added more cushioning in the forefoot and retooled the upper with modern materials. It’s a fan favourite for the addictive spring it gives every step—thanks to speedy heel to toe transitions and adaptive DNA cushioning optimized for responsiveness. Up top, the no-sew mesh upper, keeps feet comfy and dry. The Launch 2 is ready to rocket you into great new runs. Speedy, springy, and super light, this shoe breathes well and feels at home during hard workouts. Winning the best debut award of Runner’s World, and quickly earning a cadre of loyal fans when it launched in 2009, Launch 2 takes training into a whole new level.

FASHION & STYLE

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Adidas Ultra Boost

Adidas calls the Ultra Boost the greatest running shoe invented and now its making its cutting edge runners available in a host of new, eye-catching colors. Whether you go for the Solar Red or the feminine Flashy Pink, you’ll get the same benefits including the extra cushioning thanks to the small individual foam pockets midsole. These pockets of cushioning not only absorb more energy than traditional foam-packing trainers but should help give you a more efficient running style, while the stretch web outsole can accommodate the natural expansion when you’ve been getting through a few fair miles. For that fit like a glove feel, there’s also a sock liner just in case you fancy leaving your pair behind. With Ultra Boost, Adidas promises your best run ever. Once you step into these shoes, you’ll rethink everything you know about what fast and comfortable feels like. Designed to return energy to every step you take, this can well be your go to running buddy for years to come. Plus, the highly elastic, snug-fitting heel with external heel counter allows for natural Achilles movement, stability, and comfort. Test run your pair now.

Diadora N-21001-1

The N-2100-1 is one of the best unisex running shoes in the market. Run in style and enjoy great comfort with the N-2100-1. Comfortable and breathable, these lace-ups are a must-have for athletes and professionals. These shoes also feature full-size special breathable waterproof membrane and a protection net attached to the midsole. There is a special anti-bacterial treatment in the air mesh lining to protect your feet from odour and bacteria. Ultra-light structured with a lowprofile that is extremely flexible on the metatarsus area, ideal for fast runs and for professionals or very extreme endurance marathons, this shoe improves your performance by increasing concentration, resistance, and precision.

On Cloud Cruiser

The Cloud Cruiser weighs less than 200g and offers excellent cushioning while adding significant impact protection. This is On’s best fitting and lightest shoe to date and it’s fast.

It’s all down to the special CloudTech cushioning on the sole that cushions vertical and horizontal forces. The chief benefit here is that it helps reduce the impact on the body and help create a more barefoot running style with the more natural takeoff. That should also mean putting in some speedier running times as well. All while still offering plenty of protection when your foot hits the concrete. This is also its most streetstyled shoe to date. Other features include an easy-entry lacing system so you’re not fiddling about with it pre or during a race plus there’s a woven band to add better protection for the all important heel area.

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Shop Well

Take the mystery out of staring at nutrition labels. Shop Well creates personal personal profiles for users based on their age, gender, health goals, things they find important in their diet, things they want to avoid, and things they’re allergic to. Then head to the nearest grocery aisle and start scanning barcodes. The app will give each item a score—avoid foods with low scores and scoop up the ones closest to a perfect 10.

Best

Health and Fitness Apps It’s not always easy making the right health choices, or being your own cheerleader in a workout. Here are some top apps that will help you on the way.

Couch to 5K

Active.Com’s Couch-to-5k is designed to gently ease couch potatoes and casual runners and joggers move from being sedentary to running 5k courses over time. Users are provided a training course of 20 to 30 minutes, three times a week, over nine weeks to build up a runner’s stamina, from wheezing wreck to race winner.

FASHION & STYLE

Lose It!

The free website and app, Lose It!, designed for counting calories and logging exercise can help you lose weight, especially if you tend to eat name-brand American foods. LoseIt! which has been around for years has an incredibly strong community of supportive people to help you stick to your goals. LoseIt! is compatible with a long list of fitness devices and apps including Nike+FuelBand, Fitbit devices, Runkeep, Map My Fitness, and JawboneUp!

Jefit Workout

When you hit the gym, do you still carry a notebook or crumpled sheets of paper to the stations and machines? Don’t. With mobile apps for the gym, there are better ways to keep tracks of your sets and reps.

The JeFit Workout app gives you simple tools for crafting weight-lifting workouts and keeping track of the details as you complete your routines. You can log set and reps, as well as how much you lifted. The calendar helps you plan your workout days and rest days. This app is not especially rich in features but it gets the job done.