FEBRUARY ~ MARCH 2010
Drink and Go!
Why Swimming Is Great For Everyone
Take The Right Track To Hydration
Braving the Winning Path
Banjo Borja and LC Langit Stay On Top
Unleash The Champion In Your Baby
RIGHT ON TIME
Enchong Dee claims the spotlight • Swimming and Triathlon Gear Guide for Newbies • Photo Splash Special: Laos SEA Games and G-League
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IN THIS ISSUE FEBRUARY ~ MARCH 2010
04 Swim Towards The Good Life
Make your life better by conquering the water.
08 Time On His Side
Enchong Dee’s method for success
Hydration for Athletes
Water or Sports Drink?
12 Winner in the Water
Banjo Borja’s journey to swimming’s cream of the crop
13 A Penny for your Laps
Coach Angelo Lozada’s beginners guide to swimming
16 Learn to Lap
22 Worth a Tri
Benefits and misconceptions according to Coach Ige
23 Sky High Tri
LC Langit steps into the Tri limelight
24 Track Yourself
Essential equipments for triathletes
28 25th South East Asian Games
See how team Philippines made a Splash
Swimming is one of the fastest growing sports nowadays. Since the upsurge of triathlon and aquathlon in the country, people from different age groups are now learning how to swim. Despite this craze and the increasing fascination in the sport, a lot of people are still hoodwinked with the rudiments and benefits of what swimming has to offer. As we know, swimming has been there for quite some time and is one of the most popular sports and yet, there is really not one instrument that is dedicated to swimming. This magazine, then, aims to promote not only swimming as a sport, but swimming in general and the entire component that comes with it. For whatever reason there is, whether it be competitive swimming, for health, strength, or even for leisure, there is without a doubt that swimming is the number one choice in improving not only our overall fitness, but as well as our overall condition and wellbeing. With this issue, we wish to introduce to you the world of swimming and to learn a lot from the variety of tips and programs provided for you. I hope that by the time you finish reading this magazine, we are able to give you something to look forward to and that we are able to capture your enthusiasm for swimming.
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Phili p p ine s
Fule Aileen Garcia Design & Layout Mikke Gallardo Contributing Photographer Shaira Luna Contributors Eloisa V. Lozada • Robby Formoso Publisher Sports ‘R’ Us Marketing & Events Group, Inc. Assistant Editor
Sports ‘R’ Us Marketing & Events Group, Inc. President Angelo R. Lozada Vice President Anthony R. Lozada Corporate Secretary Kristine Marie Lozada Marketing Manager Crystal Yaptinchay
SWIM TOWARDS THE GOOD LIFE
How can swimming make your life better B y A N T H ON Y L o z ada Water has been our friend even before the first swim suit was invented. In Fact, in some places, they don’t even require swim suits for you to be able to enjoy the cool, refreshing and invigorating qualities of the water. I have already taught thousands of students during the course of my career as a swim teacher and coach but unfortunately, only 10% of them are adults.I have always wondered why adults are not as enthusiastic as the kids and teens in learning how to swim. A common sight during our summer swim programs are parents hauling their children to the pool for swim lessons. “I want to enroll my children because I want them to be safe in the water, and so that I won’t have to worry about them when we go on excursions to the pool, beach or river,” said one parent. Such a pretty sight indeed, but how about the adults? What if the tables were turned? And goes something like, ”hello teacher, I would like to enroll my parents to swim lessons because I want them to be safe in the water, I don’t want to worry about them when we are in the pool or at the beach. Also, I would enjoy it so much if they could join and play with me in the water as a family. Besides, swimming will be a very good exercise for them so that they will be healthy and strong.”
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Since 1990, I have been trying to convince adults to enroll themselves in our programs but they have always made excuses such as “I’m too old already, I am not strong enough, its too late for me now, I have an injury, I have been always afraid of the water, I have a hard time submerging my head underwater, my coordination is not good and swimming lessons are just for kids.” Things started to change with the emergence of triathlon in the country. Now, adults come to me for swim lessons or train them for a race. Swimming or doing strokes now became an urgent need for those who wanted to enter this kind of sport. They needed to know how to do the freestyle; otherwise they won’t be able to compete in this sport. Those who already knew how to swim now wants to gain an advantage by making their strokes powerful and more efficient so that they can improve their performance. Swimming is not just about executing strokes (freestyle, backstroke, breastroke, butterfly), it is all about being comfortable in the water—NO FEAR. Even if you are just in the shallow part of the pool or at the steps, as long as you are enjoying yourself and comfortable where you are, for me that is
swimming. It is important that we know our limitations. Staying within limits will make us less fearful. So what if our friends can dive in the water and stay at the deep end? This is our “happy place” and nobody can take the fun away from us. Of course. we will need to explore other “happy places” as we go along, this is where learning how to swim will be an advantage. It does not matter whether we are old or too big to fit inside our swimsuit. It is about giving yourself the opportunity to make “water” your friend. Our swim school has always adhered to our motto..”you are never too old or too young to learn how to swim.” Our swim school has always put a premium on research and development. We are always in search of ways on how to make our lessons fun and effective regardless of the age, gender, and
People who can barely move on land experience real joy in the water simply by moving.
limitations. Learning how to execute the proper strokes now are not as difficult as it was 20 years ago. With the technological advances in swim gears and training equipment, we have found a way to use these as “learning aides” which will assist beginners in their desire to learn the proper strokes. Using these devices so that our students overcome their limitations whatever they may be. I just recently had an adult student who is one of the managers of a top manufacturer of swim products. When we started, he was so uncomfortable in the water that he had trouble breathing. Walking in the pool was an ordeal for him already. He could not stay balanced and stay afloat even for a short time. I used our “water phobia” approach that I learned in the USA and in eight sessions, he could already “comfortably” float-face in the water! After another 10 sessions, he could already do the freestyle! We were both so happy and I just congratulated him for giving himself the opportunity to learn those skills. I also had a 65-year old female student who almost gave up on herself because she has tried so many swimming programs since she was in college. She even threatened to sue me if she was
not able to learn how to swim under our program. Her limitations were her age and back problems. I was able to solve these problems by using specific learning aides and by modifying her body position while doing the freestyle. I remember that we were on our 14th session when she was finally able to successfully execute the freestyle stroke. By the way, our “water phobia” course also included in-water and out-of-water sessions so that the student will also learn how the water works, how it affects the body and the importance of having the proper mind-set. Here, students will get a better understanding of the mechanics making it easier for them to absorb all the teaching at their own pace. For those who find it hard to perform traditional strength training or aerobic activities, water exercise just may be the activity for you. It is one of the most effective rehabilitation steps being practiced, and its therapeutic properties have been very effective in addressing various health concerns. Water helps those with joint problems or replacements, and back problems. Individuals who are recovering from an injury or surgery find aquatic exercise especially beneficial. Rehabilitative water exercises improve overall fitness levels by increasing flexibility (range of motion) and muscular power. Being in the water allows for ease of movement, making it a viable activity for those with joint problems or other conditions that may prevent them from engaging in other forms of exercise. The advantageous properties of
SWI M TOWARDS THE GOOD LIFE water allows for quicker progress due to less pain, which in turn produces greater enthusiasm and motivation to continue. People who can barely move on land experience real joy in the water simply by moving. For this, doctors are recommending that their patients try it because of the buoyancy and resistance properties of the water. Anyone can benefit from rehabilitative water exercise. It can be used by young and old alike, healthy and those not-so-healthy, even women who are pregnant. Swimming can also help burn calories and ultimately lose weight. The calorieburning rate will have to depend on the duration, intensity, and weight of an individual. Since swimming also involves proper rhythmic breathing, this will be a big boost in the development of aerobic capacities.
People with asthma will also derive tremendous health benefits because regular swimming develops good breathing techniques that can increase the volume of air in the lungs. Contrary to popular beliefs, swimming does not build huge muscles. You will not look like a body builder if you do laps in the pool. Building muscles will require a huge amount of repetitions, intensity, and resistance. It’s the competitive swimmers who prepare for races (sprint distances) who end up building muscles. A properly designed program that is geared towards an improved cardiovascular capacity will also tone the muscles, making its contractions more efficient and productive. Swimming as a form of exercise protects the body from common sports injuries. It is safe even for pregnant
Why do you love swimming & why should others love swimming too? “Because it’s a competitive and fun sport which keeps me fit and healthy and it can save my life and can save other life in case of emergency. Others should love swimming, too, because it’s a sport where you become friendly with water and can save their and other’s life in case of emergency.” ~Rajiv Kumar Srivastava Sprint International Inc. “Every time I hit the water and practice the strokes in earnest, I realize that the rewards of swimming are three: attitude, beatitude and aptitude. Swimming forms attitude as it builds a sense of purpose, discipline and hard work. It can also plunge the person into the depth of one’s soul and into a gentle experience of union with God. Finally, swimming develops physical aptitude and promotes health of mind and body. In other words, swimming’s upshot of attitude, beatitude and aptitude correspond to St Paul’s quest for perfection ‘whole and entire, spirit, soul and body’ (1 Thess 5:23). Swimming for fun is, to a certain extent, swimming for holiness. This is something I wouldn’t want to miss!” ~Fr. Stephen Placente
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women. In swimming, water body weight is reduced (buoyancy) which protects it from any violent impact that can cause an injury. In the water, human body weight is approximately 10 times lighter than the body weight when on the ground. While swimming, an expectant mother can exercise her abdominal muscles and her shoulder muscles, which support her changing body. Technological innovations have propelled the sport of swimming to a higher level so that it is enjoyed by as many individuals as possible. However, we must also be careful where we enroll ourselves. It must be with a professional who has a proven track record and has a program that has been successful at producing champions and has satisfied its customers.
“Swimming is one activity that is fit for all ages whether you’re a toddler, a youngster, or a senior citizen. When I started picking up swimming, I realized that the basic fundamentals are very similar to the basics of playing golf. Principles on proper breathing, full shoulder turn, executing the right strokes, etc. are similar principles that one needs to observe when playing golf. Over the months that I’ve been swimming, I experienced significant improvements in my golf games and was able to reduce my handicap by 4-6 strokes. Swimming is not only fun and relaxing but it can also help one shed-off some pounds and calories without the risk of getting injured unless one happens to dive in a pool with shallow waters or with no water at all.” ~ Richard Behag “Why not swim? Swimming gives me the total cardio workout that my body demands. I have been a runner for the past 16 years and I only took up the sport 3 years ago. I wanted a sport that would improve my running and swimming was suggested to me as a good cross training sport. Now, I’m totally hooked. It really worked wonders on my running. My times have improved in spite of my age. It must be the added adrenaline boost that I get lap after lap that I finish. But more importantly, swimming taught me one thing that running did not: The focus and the discipline to continue hitting the water, continuously pedalling, and finishing what you started. Those, to me, are all important lessons in life that you can apply anywhere.” ~ Dr. Gerry Castrillo
Time on his side
Doing laps on the pool is a hard task, making it big in the industry of show business is an even bigger challenge. For Enchong Dee, doing both things can be DIFFICULT, but it does not mean that one task has to be turned down for the other. Enchong strives for perfection in whatever he
Make-up & grooming by Tatin Yang
does which is very evident in his achievements
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Enchong is short for Ernest Lorenzo. Raised in Naga City in Camarines Sur, Enchong had his first dip in the waters of a local pool in his hometown. “I started swimming when I was six years old. My parents brought me to the local pool in Naga,” recounts Enchong. AJ Dee, Enchong’s older brother who is also a staple character in local television, is also a swimmer who inspired him and his parents to let him get into swimming. They saw how AJ became so disciplined and was able to make matured decisions about different things after he was trained to swim. Workouts and trainings are required for any type of sport. For Enchong, “I workout everyday when there’s a season [UAAP]; I workout every morning, five o’clock in the morning, Monday until Friday.” His Saturdays are spent swimming with the rest of the team if he wants to. The recently concluded UAAP showed much talent, skill and perseverance from the different athletes of various schools in Metro Manila. Enchong was one of those who showed supremacy in swimming by garnering seven medals from different swimming events. Aside from the medals, he was also declared as the Most Valuable Player of this season in the male category. He was also the representative of the De LaSalle University for this season. “I’m so happy that they got me and they were able to recognize my achievements despite of all that I’m doing,” Enchong said of his feeling about the recent season. Getting seven medals in one season of the UAAP is not a common event for any athlete in the league. When asked what drives him to be the best in swimming, Enchong believes that “swimming is already a part of my life; it’s like breathing to me. Inspiration will always be the fact that it completes me as a person. There’s a certain feeling of achievement when you do a certain thing that you know will make you happy.” Enchong puts other priorities next to swimming when needed. by R o bby B e n s o n T o rres P h o t o g raphed by S haira L u n a
“I always put in mind that there’s a time for everything.”
By the time a person feels thirsty, his or her body has lost over 1 percent of its total water amount.
He leaves his aim for personal gain at the bottom of his list to ensure that he gets to focus on the values of team work which is a very essential aspect in swimming. Of course, as swimming, show business, and academics is a toxic combination, Enchong faced challenges in his life. “It was that time in 2007. It was SEA Games back then…it was a very dark and serious time for me,” Enchong recalls. He further explained that during that time, he needed to train alone in LaSalle which hindered him from getting in touch with his teammates. It was hard for him because it is important that he gets to talk to the rest of the team for the upcoming games. More than that, he needed to set his school tasks in advance so as not to face conflicts with his sport. The dispute in schedule for his appearances in front of the camera was an entirely different story which he was also able to deal with eventually. In balancing his always packed days, Enchong said that “I always put in mind that there’s a time for everything.” Enchong feels like there’s this other ego of him which focuses on whatever it is that needs to be finished. “If there’s an assignment given to me, I want it to be done,” Enchong further explained. For him, it is important not to mix one task with the other so as not to make the other task a reason for being unable to finish the other. He gives his best in whatever he does so as not to end up in failure and regret. For all the aspiring swimmers and to the youth of today, Enchong says “don’t do things that require you to do it.” For Enchong, it is essential that you are happy with whatever it is that you are doing. If you are engaged in a sport, Enchong would like to ask everyone to do it for sake and for the glory of that sport. A picture-perfect face, a healthy body, and a focused sportsman; these and many other traits make-up the seemingly perfect swimmer and actor that is Enchong Dee.
Proper Hydration By Keshia Fule
or athletes, adequate intake and replacement of fluids is needed to promote the healthy, safe, and optimal physical performance when participating in regular physical activity. While water does not provide any direct energy to the body, it is recognized by many as the most essential nutrient. This is because most functions in the body are dependent on water. Athletes have an increased need for water due to water’s role in the transport of oxygen and its role in body temperature regulation.
Water or Sports Drink?
Most loved stroke
Dance to the music
Idol has idols
Enchong loves the butterfly simply because it is the most difficult stroke in swimming. When he was just a kid, he usually received penalties for being unable to do the butterfly correctly. This pushed him to do better which led him to love the stroke eventually.
“I eat a lot!,” Enchong exclaims. Although it might not show in his very fit physique, Enchong eats anything that is served for him. “I love chocolates, I love Japanese food, everything, even vegetables,” Enchong further explained.
Everyone needs a pick-me-up song especially when you need to cross that Olympic-sized pool. Enchong gets himself going by listening to dance tracks. There is, however, the slow song entitled “Cannonball” by Damien Rice that gets him everytime he hears it.
Even if he is being idolized by many today, Enchong looks up to Timmy Chua for being the only Filipino who trained and stayed in the Philippines and was able to join the Olympic games. Michael Phelps is, of course, another idol of this swimmer.
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Water comprises 60 percent of the body and 80 percent of the muscles. It is the primary component of the blood, helping to transport oxygen and nutrients through the body and in the excretion of waste from the body. People generally feel thirsty after losing just one percent of their body weight through sweat. If water loss reaches two to four percent, performance may be affected as symptoms of dehydration set in. Water is a perfect choice for fluid replacement. It moves quickly from the stomach into the bloodstream, and people can buy it bottled or get it free from a fountain. Sports drinks contain carbohydrates (glucose, sucrose, fructose), which is the fuel of choice for working muscles and prevents glycogen (carbohydrates stored in muscles) from being exhausted too quickly.
Sports drinks also contain electrolytes like sodium, which helps increase the absorption of fluid from the gut to the bloodstream, also replacing sodium lost through sweating. It also contains other minerals such as potassium and chloride, which helps prevent muscle cramps during an activity.
Bottoms Up! So what do experts recommend? According to Gold’s Gym Personal Fitness and Strength and Conditioning Trainer, Kevin Fule, NASM-CPT, the answer depends on the length, type, and intensity of exercise and personal preferences. When it comes to just replacing fluids, water is wonderful. For most people who work out at moderate intensity for less than 60 minutes, water is a perfect choice. But sports drinks have more going for them than just marketing hype. The carbohydrates and electrolytes they contain benefits endurance athletes by helping to delay muscle fatigue. Not to mention, they effectively replace lost fluids during exercise, keeping the body well-hydrated. But this does not mean that we should overlook the benefits of water. Too much carbohydrate can cause stomach discomfort and are better consumed after a workout, rather than during an exercise activity. Remember to drink enough water before exercising and do not begin a workout with a fluid deficit.
FACTORS that Affect Fluid Loss in Athletes n High altitude. Exercising at altitude increases your fluid losses and therefore increases you fluid needs. n Temperature. Exercising in the heat increases your fluid losses through sweating while exercising in the cold can impair your ability to recognize fluid losses and increase fluid loss through respiration. In both cases, it is important to hydrate yourself. n Sweating. Some athletes sweat more than others. If you sweat a lot, you are at greater risk for dehydration. Again, weigh yourself before and after exercise to judge sweat loss. n Exercise Duration & Intensity. Exercising for hours (endurance sports) means you need to drink more and more frequently to avoid dehydration.
From the NSCA (National Strength and Conditioning Association) - Essentials of Strength Training and Conditioning 3rd Edition
A Penny for your Laps
Winner in the Water
How much should one spend for swimming?
wimming entails a lot more than just jumping into a pool. There are certain requirements if swimming is to be taken as a serious sport. Read on as Coach Anthony Lozada helps you complete your list of items that you will need to execute those powerful strokes and be a winner in the water.
Interview by Mikki Quilala Article by Robby Benson Torres
reat things start from one’s younger years. For many people, it is important that kids learn the basics of life, including the importance of being fit, sociable, and confident. Banjo Borja can be said as a perfect example of a kid who started out young and is now emerging to be on top of the pack among this generation’s league of swimmers. Banjo had his first swimming lessons when he was just four years old. He first received his lessons in swimming from Richard Luna under the Lake City Swim Club in Laguna. Influenced mainly by his siblings, Banjo’s interest in swimming grew stronger which made him take the sport seriously. Swimming entails a lot of practice and discipline. For that, Banjo trains with his team 11 times every week which is divided into two workouts everyday during weekdays and once on weekends. He goes to the gym on Tuesdays and Thursdays. Even with all the hard work and perseverance, it is quite inevitable that a challenging phase will come to anyone’s life. For Banjo, “the biggest challenge so far is the Youth Olympic Games which is a qualifying time for 200m IM.” The competition was held in Singapore in July 2009. Being the winner that he is, he relied on continuous hard work during training and kept his confidence at a higher level by assessing his strengths. Almost everyone has a great motivation to win in any challenge in this world. Banjo strives to be the best in swimming today to be able to join the 2012 Olympics in London. With a great heart for the nation, Banjo would love to compete for the glory of the Philippines. Aside from the 2012 Olympics, Banjo is eyeing a slot for competitions that will take place before the grand tournament in London. He is also preparing for the SEA Games, the 2010 Youth Olympic Games, and the Asian Games. Hectic as his schedule may be, Banjo still spares some time for his family and his other commitments in life. Lucky him, he has a light load in his academics these days which gives him more time to train. As for his family, he gets to share the rest of his weekends to bond with his siblings and parents in whatever way they can. Knowing that Banjo now knows how to be a winner at the age of 17, it will be no surprise to anyone to see his name in the international league. Watch out people, here’s another champion coming your way.
In the City of Seven Lakes Banjo trains most of the time in San Pablo City where there is an Olympic-sized swimming pool.
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Looking up to supremacy Before he gets to be the idol of most people, let it be known that Banjo looks up to Eric Buhain and Manny Pacquiao as his sports idols.
Swimsuit is a must A one-piece suit is great for females. A swimsuit costs around PhP1,500 to 5,500 depending on the brand. Males who are out for a great swim must have either jammers or swim briefs that are priced at around PhP1,300 to 4,400.
See clearly “Swim goggles are an important tool for any swimmer. Goggles help keep the water out of your eyes and help you see where you’re going,” says Coach Anthony. Goggles are available in varied sizes and styles. It is important for the swimmer to consider a pair that gives utmost comfort when swimming. The goggles should also fit the swimmer well so as not to let the water in
when swimming or to prevent a possible headache due to tightlyfitted goggles. Visit your nearest swim shop where you can find a pair priced between PhP385 to 900.
Even if kickboards can be purchased in different forms and sizes, there is a single purpose that the board provides. Kickboards are priced between PhP150 and 500.
Most swimming pools and training venues require swimmers to wear a swim cap for more purposes than one. It is a must for swimmers to wear a swim cap to see better while in the water especially if the swimmer has long hair. Hygiene is also a concern as hair can possibly fall from the swimmer and be left in the water. Choose which swim cap suits you as this comes in silicone, latex or lycra and are priced between PhP500 to 750.
Not everyone has the luxury of having a pool in their homes. For anyone aspiring to unleash the Michael Phelps in you, there are a lot of swimming pools that can be used for a fee which is usually by the hour. Fees usually range from PhP50 to150.
Kick strong Starting to do laps in the pool can be hard, especially if kicking in the water is not exactly your favorite. To help you kick better in the pool, kickboards are available in most swim shops. Kickboards keep the swimmer’s head above the water as he or she tries to do the best kicks.
A mentor A new lesson can be learned best through an effective teacher. The same principle is true for swimming. Coach Angelo says that, “in order to maximize your workout and prevent injury, proper technique and strokes are very important. That is why one needs to look for a right swim coach or teacher to monitor and correct your strokes.” Coaching fees vary according to the coach and are usually negotiable. Contact your nearest swim school and inquire about such services for more details.
Carbs, carbs, carbs! A swimmer needs carbohydrates for more energy. For that, Banjo loves a plate of tomato sauce pasta.
In Great Gear Being successful in any kind of sport is the result of years of practice and perseverance. Still, practice is not enough if you donâ€™t have the necessary equipment to supplement your way to success. Familiarize yourself with these gears and be guided accordingly which one should help you get on top of your game.
The Zoomers line just went up a notch higher with the Z2 that provides stronger propulsion than any other short bladed fin.
Swimmerâ€™s Snorkel PhP1,490
Swim at normal and much slower speeds with perfect stability and a full range of motion. Concentrate on body balance, head position, and stroke technique by eliminating rotation in the breathing cycle. This includes a purge valve for easy water draining.
Monofin (Shooter) PhP8,760
Make your core and legs stronger by training with a simulated race pace kick tempo.
Tech Toc PhP2,775
Feel and hear every rhythm of each stroke pattern that you make in the pool with the Tech Toc. The ball bearing capsule has an amplifier that transmits the sound to the user which is effective for both long and short axis strokes.
Goggles (Stealth) PhP440
Bring out the competitive swimmer in you with the Stealth version goggles designed with a hard frame and adjustable nose bridge for better comfort in the water.
Bolster Paddle PhP2,080
Correct positioning of the wrist and elbow is a must in swimming. This is why the bolster paddle is needed as it corrects the position of the elbow and wrist of the swimmer. It also makes the swimmer develop a forearm dominant stroke and keeps the elbow in an upright position for better propulsion in the water.
Tempo Trainer PhP2,150
Take your training to a higher level with the help of the Tempo Trainer. It maximizes the performance of the swimmer as it sends a beep tone that should help swimmers in making consistent stroke and cycle rates.
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Lap Track PhP3,650
Take note of your records and beat your own time with the lap track as it serves as a lap counter and timer underwater. It also has a personal pace clock that shows lap time, total time best lap, and even has a calorie meter that shows how much calories have been burned from swimming.
Freestyle Snorkel PhP1,410
Designed to allow freestyle swimmers to properly keep the head in a lower while in the water and is deal for training sets and experienced users.
Exposing your little ones to the aquatic environment in a loving and safe child-centered approach can help develop them in a lot of ways.
Why start them young?
B y P epper A n g eles - L o z ada PHOTOS BY ROBBIE FORMOSO
e’ve learned about baby swim program from Discovery Channel, read about it in magazines, downloaded information on it from the Internet, and by chance watched it on our very own local shows. It looked interesting, seemed fun. We find what babies can do in the water to be amazing. But is that all there is to it—babies just having fun in the water? I am pretty positive that there are a lot of parents wondering why other parents bring their little ones as early as six months old to swim classes. Baby swim program is more than just swimming lessons; it’s an approach to introducing your child to the benefits of an active lifestyle. It is also an opportunity for them to develop a love for the water. Through continuous exposure, they learn the skills that they will hold on for a lifetime. Exposing your little ones to the aquatic environment in a loving and safe child-centered approach can help develop them in a lot of ways. Below are some benefits which you might be interested to take note of:
n Babies can exercise all muscle groups in the water n Improves and develops good muscle tone and balance n Improves hand-eye and basis of bilateral coordination n Develops stronger respiratory system and improved muscle development
n Stimulate their water awareness, making them more relaxed in and out of the water n Improves ability to follow instructions and instill discipline n Group interaction develops social skills n Develops selfconfidence & encourages independence n Helps overcome separation anxiety
n Enhances sensory stimulation in a fun-filled atmosphere n Develops water safety skill, thus instilling respect for the water n Improvement of swimming skills in preparation for swimming strokes. n Opportunity to develop special bond between parent and child
These skills not only remain within the pool environment. As these babies grow, they bring with them these skills to their homes, playgroups, and respective schools. Scientific studies of baby swim programs have shown that children who were exposed to aquatic activities and swam consistently since infancy stage are significantly stronger, coordinated, sociable, confident, and independent. Wouldn’t we all want that for our child?
Pepper Angeles-Lozada Infant Aquatics Head
Bert Lozada Swim School www.bertlozadaswimschool.com Tel. 563-5532
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Around 1,200 swimming enthusiasts gathered at the Trace Aquatic Center in Los Banos, Laguna last November 27 to 29, 2009 for the G-League Short Course Swimming Championships. All swimmers belonged to the qualified age group.
“Hey girl, see you at the finish line!” Yes, it is this exiting to watch a swimming competition Relaxing before and after the competition is essential
So who’s got a better back? Take note of these kids as they will rule the sport someday
A welcoming banner for the great athletes
These shoulders are made for winning
Camaraderie is one of the perks in this sport It’s always better to start the race with a smile
“Arms straight! Arms Straight!”
The finish line is just a stroke away
Keep the competitive spirit up at all times
These girls are all ready to rule the waters
All set to win Great swimmers come in small packages Fight!
This champion makes the freestyle look easy
Proud BLSS coaches applaud one of their winning swimmers
One the many proud parents in the competition
This kid is just glad to be here
All-out cheering for their team
Make sure those cap & goggles are secured
Never forget to smile at the finish line!
Champions by the Lake
Lake City Swimming Club
If you think your favorite TV and movie personalities won’t risk their skin to get scorched by the sun from engaging in triathlon, think again. Here are some local and Hollywood celebrities who sweat it out for the love of triathlon.
hat started out in 1990 as an enthusiastic team of seven swimmers under the YMCA in San Pablo City, the Lake City Swimming Club has consistently produced winners throughout the years. The club was blessed with an Olympic-sized swimming pool in 1997 which then served as a grand training ground for the members of the team. The Lake City Swim Club has been able to produce champions such as Liza Danila and Banjo Borja who participate in various events such as the ASEAN Age-Group Championship, Pacific School Games, Southeast Asian and Asian Games, and the Olympics. Two of the latest achievements of the team would be the G-League Long Course National Championship 2009 where the team emerged as the champion and the G-League Short Course National Championship 2009 where the team landed as the second runner-up. LCSC top swimmer Arayana Herranz in glee for her Coaching the achievements. members of the team are top-notch swim coaches Jayvee Villagracia as the head coach, Jerry Banaag, Lucky Ace Dupaya, and Paolo Paulino.
Lake City Swimming Cub San Pablo Central School Compound San Pablo City, Laguna. telephone numbers: +6349 561-1935 fax: +6349 562-2071
Coaching staff Jerry Banaag, Ace Dupaya, Jayvee Villagracia and Paolo Paulino
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1. LCSC emerges on top of the G-League Competition 2009 2. LCSC in 2007 3. LCSC in 2009 4. LCSC in 1999. In green jacket is LCSC and PASA President Monchito Ilagan
Worth a Tri
If you have a thing for numerous sports, triathlon might just soothe your craving for more action
merging rapidly in the world of sports today is the very challenging multisport known as triathlon. According to Coach Ige Lopez, “triathlon is a full body workout, from your shoulders, core, hamstrings, quads, the works! It’s never boring because you’ll be so busy trying to master all three sports.” Apart from the physical and health benefits of the sport, triathlon enables anyone to meet people who are out to experience excitement from different walks of life who are also bound to stay fit. According to Coach Ige, there are some common misconceptions about triathlon especially to those who are planning to start doing the sport. First is that it is an expensive sport. This, according to Coach Ige, is a misconception. “As long as you’re a thrifty buyer and a resourceful person, you can get great deals from bike shops, running stores, friends, and relatives.” Second misconception is that it is time consuming. Coach Ige disproves this misconception, “it’s all about your personal goals and solid time management.” Third misconception
is that triathlon requires one to be a swimmer, cyclist, or runner to be able to perform well in the sport. Coach Ige says, “anyone can finish a triathlon [event] as long as you put your heart into it. Triathletes are made, not born.” The next myth about the sport is that it will give better results with longer training. This is not true at all. “Triathlon is all about balancing the three sports, so quality over quantity is given importance,” explained Coach Ige. He adds that, “My training for swimming is similar with my training for biking and running; all 3 sports are different so training for each sport is also different in some ways. In swimming you may swim hard everyday but you can bike hard and run hard every day. Recovery is an integral part of training.”
Desperate Housewives star Teri Hatcher joined the Nautica Malibu Triathlon 2009 to help raise funds for the Los Angeles Chilldren’s Hospital. Mario Lopez, host of the show America’s Best Dance Crew joined the event for the same cause. Celebrities Felicity Huffman, William Macy, and Jeremy Piven were also present in the event. Locally, the stylish Tessa Prieto-Valdez set her best foot forward for the Ironman 70.3 Triathlon in Camarines Sur which was held last August 23. Other local celebrity triathletes include Sen. Pia Cayetano, couples Anthony Pangilinan and Maricel Laxa, and Paolo Abrera and Suzy Entrata. To start doing the sport, one needs the basic gear for the three sports. For swimming one would need a pair of goggles, swim cap, and a swim suit. For biking, a good working bike and a helmet will be necessary. A comfortable pair of running shoes is essential for running. Coach Ige advises that for sprint triathlons, training twice a week can bring good results. Training three times every week is good for events with standard distances.
Triathlon is considered by some to have its beginnings in 1920s France. According to triathlon historian and author Scott Tinley (and others), the origin of triathlon is attributed to a race during the 1920s-1930s that was called variously “Les trois sports”, “La Course des Débrouillards”, and “La course des Touche à Tout”. On September 25, 1974, the first modern triathlon event was held at Mission Bay in San Diego, California. San Diego track Club members Jack Johnstone and Don Shanahan spearheaded this significant event in the history of triathlon. In the year 2000, triathlon first became part of the Sydney Olympic Games.
Sky High Tri! LC Langit soars in triathlon Interview by Mikki Quilala Article by Robby Benson Torres
C started swimming when she was nine years old. When she turned 18, Coach Angelo Lozada of Bert Lozada Swim School tapped her to be a part of the Triathlon Association of the Philippines (TRAP). LC has been able to gather various achievements that led to her current status in triathlon. In 2006, LC was the representative of the Philippines to the Asian Games in Doha, Quatar. She also placed as the sixth finisher of the Pro-Women Aviva 70.3 Ironman competition in Singapore and the fourth overall winner in Pro-Women 70.3 in Putrajaya, Malaysia. On top of everything else, she was recently held as the champion of the 2009 Asian Aquathlon competition. Having a goal for any sport is essential for every athlete. LC says that, “I don’t want to be just an athlete, I want to be one of the best triathletes in Asia. With all the sacrifices that I put in, [I know] the rewards will be sweet. And of course, I’m not doing it for myself; I’m doing it to glorify God.”
I don’t want to be just an athlete, I want to be one of the best triathletes in Asia.
Back to the start LC adores the venue where she started to love the sports that she is into right now, “I’m always attached to my swimming roots, so I loved going back to train in PCA and La Salle.
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Looking up LC is a fan of sports icons such as Kaka of Real Madrid, Nicola Spring and Emma Snowill who are exceptional triathletes, and of course, Manny Pacquiao.
Soupy! For her energy, LC gets her nutritional needs from dishes such as sinigang na bangus/baka. She is also a fan of Japanese food, sushi to be exact.
NEED TO TRI
Triathlon requires more than just rigorous training. It’s also important to get the right gears and accessories for better performance. Keeping track of your progress in trainings or competitions is vital as well. Here are some helpful equipments to get you started.
Serfas Aileron Interchangeable Lenses Features a Decentered Polycarbonate lens technology, TR-90 frame construction for extreme durability, soft Elastomer nose pads, medal side panels, and furnished with EVA Hard Case and Micro Fiber bag
Limar Speed Demon Helmet, P5, 500.00 The long shape of the lightweight Speed Demon was developed to provide the most efficient aerodynamics available without sacrificing comfort. Fifteen (15!) specially shaped air vents with internal channels allow excellent airflow without affecting the aerodynamics.
VCAN VCB63, SRP 745.00 It features a quick release buckle ring fit system headlock and a removable and washable comfort pads
Polar Wearlink Transmitter, P3, 650.00 It not only measures your heart rate but also seamlessly adapts to your body shapes so you feel as if it’s not even there. The transmitter consists of an electrode strap and a connector, and with its new sideclip mechanism, it’s just as quick to put on as it is to take off.
Polar Output Sensor Wind, P24, 000.00 Thanks to the Power Output Sensor you can record and analyze the effort you put in so you can better understand how to maximize your performance and improve your cycling technique. Provides information about cycling power, pedaling rate, left/right balance and pedaling index.
Xtenex, P925.00 The X300 Series in the 30-inch length is the perfect fit for the majority of triathlete shoes with standard size eyelets. These were the laces worn by Jan Frodeno (Gold Medaist) and Simon Whitfield (Silver Medalist) during the 2008 Olympic Triathlon in Beijing, China.
Louis Garneu Tri Speed Shoes, P3, 300.00 The entry level triathlon shoe, the Tri Speed still functions as a high performance shoe with the Louis Garneau Patented Multivent System, neoprene tongue, 2 reversed velcro straps, and interchangeable insoles.
2XU Super Elite Tri Suit (MT1217D), P13, 500.00 The 2XU Super Elite Triathlon Suit that uses HYDROCELL technology has been updated to include a revolutionary new .3mm roll bar panel that’s been added to enhance speed in water and derive power for better positioning of the core region.
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Polar S3 Stride Sensor Wind, P8, 795.00 More than just speed and distance, this small and lightweight durable sensor measures each stride you take, helping you analyse the effectiveness and efficiency of your run.
FINIS Cascade Silver/Smoke, Price TBA A soft, one-piece frame designed for adult swimmers aged 14 and over. It features a TPR Frame, Silicone Strap and CP Lens.
Felt 2009 B12, Price TBA Felt’s new 2009 B12uses the high-end B2 frameset, an innovative high-end, one-piece aerobar, aerodynamic raceready wheels, and a pure Shimano Ultegra SL drivetrain, making it the best buy for a tri bike in 2009.
New Balance MR 1064, Php 5,995 NB’s premier neutral running shoe is built for maximum cushioning, performance fit and flexibility. You can count on the 1064’s ultimate soft ride and smooth transition from heel to toe. Abzorb® FL and N-ergy® defy whatever pounding you and your next marathon can dish out, keeping you running and feeling great on your feet.
Polar G3 GPS Sensor Wind, P10, 295.00 The perfect solution for measuring speed and distance across land, snow and water. The inbuilt sensitive SIRF III GPS system provides highly reliable GPS reception even in wooded areas. With this gadget, you’ll be able to accurately track your movement whether your training involves canoeing, mountain biking, rowing or Nordic skiing. Polar RS800CX, P26, 595.00 At the heart of your training lies the RS800CX wrist unit. With the ability to record a wide range of performance details, the unit works with the WearLink®+ transmitter W.I.N.D. to provide you with the most accurate measurement of your heart rate.
CALENDAR OF EVENTS JANUARY
Winners in Small Packages If you think triathlete is just for buffed and sun-tanned adults, think again. Discover what kids can do apart from the usual hopscotch and jacks.
17 SPEEDO NAGT Series Launch 1st Leg PSE Bull Run 2010 (3k/5k/10k) 24
Super Sisters For siblings Gabbie, Joey, Terri, and Andie, going through three sporting events in triathlon is an enjoyable experience, thanks to the attention and training provided by the father and coach Joel Santos. The Santos girls excel in their academics while emerging as winners in triathlon together with the other awesome members of Team Westgrove. As they emerge as winners in triathlon, they are also topnotchers in their academics. The girls train every Saturday morning. During school vacation, they do it six times every week
Kids go superb One program that produces kids who are winners in triathlon is Super Tri Kids. According to Coach Rick Reyes, “SuperKids is the youth development program of the Triathlon Association of the Philippines (TRAP), and endeavors to cultivate a dynamic multi-sport environment in the Philippines, appropriate for the development of growing children and adolescents, which will prepare them for life-long participation in multi-sport.” SuperKids has different parts such as races, training camps, lectures, demonstrations, and other activities that enhance learning through activities that are catered to the needs of young triathletes, coaches, and parents. “All these activities will be designed to be appropriate for and tailored to the needs, health, and well being of young athletes,” Coach Rick added.
The Santos kids showing they have what it takes to win.
BY ROBBY BENSON TORRES
hinking of the next activity for your kids? Popular choices would be ballet, art class, and tennis clinics. However, if your kids have been through these programs before, a new and more exciting activity might just be the perfect choice. The multi-sporting event known as triathlon has been getting a lot of attention from sports fanatics. Now the sport has a version that is specifically made for kids, they will be able learn more and emerge as champions in triathlon even at an early age.
Green & Go: Takbo para sa pagbabago (3k/5k)
Striding Together for Greener Communities (3k/5k/10k) 1st Green Marathon (3k/5k/10k)
BLSS Fun Family Escapades at Ace Water Spa
Book Run 2010 (3k/5k/10k)
7 Condura Run at The Fort/Skyway 14 Swim Safe Family Fun Day #1 TNF Thrill of the Trail (11k/22k) 16-19 NCR Palaro 2010 21 Century Tuna Superbods Run 2010/ RunRio Trilogy Leg 1
26-28 NY Test 2010 28
26th Runnex Annual 10k Executive Classic
British School Manila Swim Meet
6-7 Bataan Death March Ultra Marathon (102k)
1st Sports R Us Invitational Aquathlon Unilab Run for Wellness (3k/5k/10k/21k) Manila 5000 (5k) Run Against the Elements 2010 (3k/5k/10k)
8-11 PASA Select Swim Camp #1
(with Coach Rick Powers)
12-13 PASA Select Swim Camp #1
(with Coach Rick Powers) YOG Diving Qualifier, Mexico
14 Ateneo Aquathlon SPEEDO NAGT Series 2nd Leg Swim Safe Family Fun Day #2 VSO Bahaginan Fundraising Run (3k/5k/10k)
The FLOW Surf.Yoga.Samba Weekend Retreat aims to unify the body mind and soul. We oﬀer each guest an expe rience of a lifetime. Practicing yoga will develop focus, strength and ﬂex ibility. Surﬁng will develop your conﬁ dence, stamina and ocean awareness. Dancing and creating music enhances sense of well-being and build social skills. The whole retreat is complemented with healthy food to help nourish this unique journey to selfdiscovery
15-20 PASA Select Swim Camp #2
(with Coach Rick Powers)
21 Globe Run for Home 26-27 Diving World Series, Tsingtao 27 G-League Long Course A
For more information on the Super Tri kids program, go to www.triathlon.org.ph and click on SuperKids link.
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Power Over Water: Water Safety Awareness Campaign
Sprint Duathlon at SM MOA 1st Leg Botak Paaligsahan First Quarter, Baguio (5k/10k/21k and 1 mile)
It's a TRAP! president : Tomas
T. Carrasco, Jr. address : Room 101, Bldg B, Philsport Complex Meralco Ave, Pasig City tel . no . (9632) 613-4044 fax no . (632) 809-2713 email : firstname.lastname@example.org website : www.triathlon.org.ph for events inquiries : Fabbie (0915-6430822 ) Rick Reyes (0916 504 6513)
Get to know the Triathlon Association of the Ph ilippines and see why the sports under this association are taking the country by storm. Mission
To promote and advance the development of multi-sport activities in the Philippines that will allow athletes and enthusiasts to reach their full potential in a safe, healthy, and ethical manner.
A thriving and dynamic multi-sport environment in the Philippines that produces excellence in competition and all other aspects and related fields of multi-sport activity
president : Mark
P. Joseph Deputy Secretary General, POC Assoc. Secretary General, AASF address : Rm 201 & 202, PSC Bldg. B Philsport Complex, Meralco Avenue tel . no . (632) 687-7403 fax no . (632) 687-3115 email email@example.com
Philippine Aquatic Sports Association (PASA) is the governing sport that oversees all water sports in the country, namely swimming, diving, water polo and synchronized swimming. It is a private sports organization, recognized as the National Sports Association (NSA) for swimming. PASA is a regular member of the Philippine Olympic Committee (POC) and is also accredited by the Asian Amateur Swimming Federation (AASF) and by the Federation Internationale de Natation (FINA).
Competitions & Achievements:
2009 Southeast Asian Games
• 100m freestyle– 2nd • Men’s Relays: • 4x100 & 4x200m freestyle (2nd) • 4x100m medley (3rd)
• 200 & 400m Individual Medley–1st • 200m freestyle– 2nd Ryan Arabejo:
• 1500m freestyle– 1st & Games Record • 400m freestyle, 200m backstroke– 2nd
An aquathlon is a swim-run or run-swim-run race. A duathlon is a run-bike-run race and a winter triathlon, which will debut in the Winter Olympics, is a cross country run- mountain bike- cross country ski race. Again, one discipline must be done as soon as possible after the each other. Collectively, these races are called Multi-Sport.
Archimedes Lim & Jason Calanog
Competitions & Achievements:
10m Platform: Ryan Fabriga – 3rd
Nino Carog & Zardo Domenios – 2nd
Head Coach: Laurence Ifurong Chairperson: Marie Dimanche
10m Platfrom Synchronized:
(Technical Diving Committee)
Competitions & Achievements:
(2009) 2nd FINA World Developmental Trophy, Kuwait– 4th Place 2009 Singapore Water Polo Invitational3rd Place 2009 Southeast Asian Games, Laos– 2nd Place
The SuperTriKids races are shortened versions of the abovementioned races that will not unduly tire out children and youth athletes. Speed and correct technique should be emphasized for this age group.
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• 50m freestyle– 1st & Games Record
Jaime Asok & Ryan Fabriga– 2nd
Head Coach: Carlos Brosas Assistant Coaches:
2009 Southeast Asian Games 3m Springboard: Sheila Mae Perez – 2nd Nino Carog – 2nd 3m Springboard Synchronized:
A triathlon is a race that involves a swim, followed by a bike ride, and then concluded with a run. The bike ride must immediately follow the swim and the run done right after the bike in order for the activity to be called a triathlon.
Recent Competitions and Achievements: n 1st place, Kim Mangrobang, Juniors, Mekong Duathlon, Thailand (March) n 1st place, Neil Catiil, ITU Singapore International Triathlon (August) n 1st place, LC Langit, Asian Aquathlon Championships, Indonesia (October) n 1st place Overall, George Vilog, 2009 White Rock Triathlon, Zambales (November) n 1st place, Johannah Pe Benito, Elite Junior Women, 2009 Asian Duathlon Championships n 3rd place, LC Langit, Dijon Triathlon, France (July) n 3rd place, LC Langit, ITU Palembang Asian Cup (October) n 3rd place, Johannah Pe Benito, Hong Kong International Triathlon (October) n 5th place, LC Langit, Subic International Triathlon <!--[endif]--> n 6th place, LC Langit, Singapore Ironman 70.3 (March) , 1st Asian n 6th place, Monica Torres, Powerman Malaysia (November), 1st Asian
Chairman: Luisito Mangahis Head Coach: Reynaldo Galang Coaching Staff:
Edmond San Pedro (Senior Group) Dale Evangelista (Developmental, Boys & Girls) Sherwin de la Paz (Developmental, Boys & Girls)
Competitions & Achievements:
8th Asian Swimming Championships, Foshan, China (2009): • 10th in the Duet Free Routine Competitions • 9th and 10th in the Solo Free Routine Competitions • 10th in the Overall Competitions
Head Coach: Reina Rose E. Suarez Coaching Staff:
Emma M. Hamsain Ida Calumpang
2009 SEA GAMES
Miggy Carandang, Ronald Guiriba and Juancho Abejo at the 2009 SEA Games Opening Ceremony
Gem Ong (leftmost) and Jasmine Alkhaldi (lane 2) During the 50m freestyle finals
Kid waving the Philippine flag
Sheila Mae Perez’ 2nd place dive form
Jessie Lacuna during the 1500m freestyle final Charles Walker waiting for his turn in one of the relay event finals
Jasmine Ong during one of the relay event finals
Sheila Mae Perez showing off her silver medal win
Rexel Ryan Fabriga showing off his medal
Divers during the awarding ceremony
Stretching and warming up for their dive
Men’s synchro diving Daniel Coakley winning the gold medal and 2nd place setting a new games record in the 50m freestyle
Men’s synchro dive during the awarding ceremony (2nd place)
Different flags/nations during the sea games
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Ryan Arabejo during the 1500m freestyle where he later won the gold,
Ken Uy, Charles Walker, Daniel Coakley and Miguel Molina during the 4x100m freestyle relay
Jasmine Alkhaldi on her way to the ready bench for the 50m freestyle finals
Candid Team Photo of the Swim Team
The Diving team setting a new SEA Games record
Junacho Abejo in action during one of their training sessions.
Men’s Water Polo
Water Polo’s Dave Evangelista in action during a match
Swimming Team with some of their parents
Water Polo Team and Coaching Staff
Men’s synchro diving in action
2nd Place win: Water Polo Team at the Podium, during the awarding ceremony
Rookies Banjo Borja and Jessie Lacuna posing with wimming veteran Miguel Molina (middle).
Calendar January 17 SPEEDO NAGT Series Launch 1st Leg February
Swim Safe Family Fun Day 1 NY Test 2010
March 1-13 1-13 14 1-20 26 27 28
PASA Select Swim Camp 1 with Rick Powers YOG Diving Qualifier-Mexico Swim Safe Family Fun Day 2 SPEEDO NAGT Series - 2nd Leg PASA Select Swim Camp 2 with Coach Rick Powers Diving world Series – Tsingtao G-League Long Course A Sprint Duathlon – 1st Leg
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